If you’re able to go longer than eight weeks before needing a rest/deload week, follow the 3:1 ratio between normal and Strength weeks until you need to take a break. Your Strength Week working sets should be done with the same weight as your working sets in your normal workouts. You progress in your strength workouts in the same way as your normal workouts—once you get six reps, add five to ten pounds to the bar and continue working with that weight. Rest the normal three to four minutes in between sets. You can continue doing cardio (or not) as usual.
