Increase intensity; 4 sets of 15-20 reps; push closer to failure. Weeks 7-8+ Drop frequency by 50-60%; allow "supercompensation" growth. Key Guidelines:
3-4 sets of 15-20 reps; 50-70% intensity; 2-3 reps from failure.
: Focuses on weighted stretching and eccentric movements to trigger muscle damage.
Unlocking Muscle Growth Potential with Nucleus Overload Training - TBô
: High-intensity, low-rep compound movements to build strength.