Strength lifts, and foundation are two very different phases.
Foundation is more of endurance, mainly focusing on proprioception, and technique.
Traditional strength phases should not even be attempted until you've been training for several months. If you truly are training close to your 1rep max and failure, then it would be far too dangerous.
A traditional strength phase is 1-6 reps, although most people consider it 6-8 (which is not going on focus on recruiting more muscle fibers).
There are a billion misconceptions out there. On top of that, everything must be adjusted based on the individuals; progress, limitations, injuries, and abilities. Too many variables to give a set formula. Assuming everything was on track (proper form, progression, recovery, etc.)
From beginner to death: (Esthetically Training)
6 weeks foundation (12-15 no failure)
8 weeks hypertrophy (9-12 to failure)
4 weeks strength (6-8 to failure)
1 week off or light (12-15 no failure)
(repeat 1 more time starting from hyper)
then
8 weeks hypertrophy (9-12 to failure)
4 weeks strength (1-6 to failure)
1 week off or light (12-15 no failure)
infinite loop.
Throughout the course, adjusting types of stimulus (BB, DB, Stability, Tubing, etc)
Keep in mind, no progression throughout = wasting your time. When you plateau, switch up a variable with either type of stimulus, or lifting style; pyramid, dropset, superset, giant set, etc)
Foundation is more of endurance, mainly focusing on proprioception, and technique.
Traditional strength phases should not even be attempted until you've been training for several months. If you truly are training close to your 1rep max and failure, then it would be far too dangerous.
A traditional strength phase is 1-6 reps, although most people consider it 6-8 (which is not going on focus on recruiting more muscle fibers).
There are a billion misconceptions out there. On top of that, everything must be adjusted based on the individuals; progress, limitations, injuries, and abilities. Too many variables to give a set formula. Assuming everything was on track (proper form, progression, recovery, etc.)
From beginner to death: (Esthetically Training)
6 weeks foundation (12-15 no failure)
8 weeks hypertrophy (9-12 to failure)
4 weeks strength (6-8 to failure)
1 week off or light (12-15 no failure)
(repeat 1 more time starting from hyper)
then
8 weeks hypertrophy (9-12 to failure)
4 weeks strength (1-6 to failure)
1 week off or light (12-15 no failure)
infinite loop.
Throughout the course, adjusting types of stimulus (BB, DB, Stability, Tubing, etc)
Keep in mind, no progression throughout = wasting your time. When you plateau, switch up a variable with either type of stimulus, or lifting style; pyramid, dropset, superset, giant set, etc)
