The Golden One - Smolov Jr For the Benchpress： Update on Rest and Recovery

00:00:00.000 Greetings true friends, this is a quick update to my small of junior video I made a while back,

00:00:26.020 an update if you have been following the schedule. If you want to do a few more cycles of small of junior,

00:00:33.840 I wanted to add an important point for it to be more doable in the long run, especially if you want to do

00:00:41.700 the cycles back to back, so you go three weeks and then you go three weeks again. So I would say that

00:00:48.120 keep a deload week in between so you don't do six weeks in a row. Deload week, just reduce the

00:00:55.160 weights to about half and do the sessions as normal or just do something lighter just so you

00:01:00.960 keep your body in training, your muscles active, but you rest your ligaments and bones and stuff like

00:01:06.600 that. Now the most important thing, and I will keep this brief because it's a very short point I want

00:01:11.940 to make, and that is the schedule says four days a week. What you could do instead is to simply train

00:01:18.460 every other day, so you don't, so you get a bit more rest in between, so you get a bit more rest for

00:01:24.800 your ligaments, bones and everything like that, because muscle-wise your body can take it, but since

00:01:31.660 you are so close to your max capacity, it will take its toll on the rest of your body. So keep that in mind,

00:01:39.980 so instead of having the third and fourth session directly after each other, you can add another

00:01:47.440 rest day or even two should you feel like it, because the first two sessions, they are a bit easier, the

00:01:53.060 third and fourth, they are a bit heavier. At least I feel that way, perhaps it's different for you, but I

00:01:58.340 would say that a bit more rest can be good so that you actually ensure the progression, because ultimately

00:02:05.100 the most important thing is not for you to, you know, get the cycle done in, you know, three weeks, or

00:02:12.260 getting the four sessions per week done in a week. It doesn't really matter as long as you do all of

00:02:16.980 the sessions. So anyway, keep that in mind, that's all I wanted to say for today. Do check out all the

00:02:23.300 links in the description box below, and I am with you in spirit in the Temple of Iron. XXO, boom!

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The Golden One - December 09, 2022