Growth Stimulus Training continued..... Train Hard. Train Smart. GROW!

[2020Wellness]

am i right to say if i cannot hit the target for my macro 2 supplemental exercise, i should repeat the macro 2 supp exercise scheme? or i can move to macro 3 supp exercise scheme but do not increase the weight.
That isn't correct. If you cannot complete the Micro 2 scheme, you'll move onto the Micro 3 scheme the following week, which should be a different scheme. You worry about completing the scheme used in Micro 2 the next time it pops up in the rotation.

Remember, the schemes are constantly rotating between high, medium, and low reps. So there really isn't a 'Micro 1 scheme' or a 'Micro 2 scheme.'

Micro 1 - High
Micro 2 - Medium
Micro 3 - Low
Micro 4 - High

Micro 1 - Medium
Micro 2 - Low
Micro 3 - High
Micro 4 - Medium

Etc.

if i just came back from a deload, can i repeat my last workout scheme to get used to weight lifting again before advancing?
Yes, that's totally fine to do.

See bold.

[nemor44]

Hi Ryan!

Just bought your ebook! Still waiting for the questionary and ebook to arrive, but looking forward to it!

I have never trained following a specific program before, I used to do functional training when I was training MMA, and then always do some complementary work to help with my strength for rock climbing and my endurance for mountaineering, but nothing specific. So this will be my first time, and I'm very excited to start!

On tuesday I will start with micro 0, since monday is my day off, and then to recover my one arm pull up again!

[2020Wellness]

Training Tip

Keep your expectations realistic when it comes to how quickly you should be making strength gains.

It's not realistic to be able to add weight to the bar every single time you hit the gym. If that were possible, we'd all be bench pressing school buses, squatting houses, and deadlifting dump trucks.

Clearly, that's not how it goes.