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Thread: Down Week vs. Maintenance

  1. #1

    Down Week vs. Maintenance

    How does the down week in the 3-1-3 differ from the 4 weeks of maintenance?

    Thank you

  2. #2
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    In my opinion it really doesnt with the exeption of judging how your body feels that specific week which may dicate how much you choose to unload.

  3. #3
    Quote Originally Posted by Duwaan
    How does the down week in the 3-1-3 differ from the 4 weeks of maintenance?

    Thank you
    Typically, during an unloading week I advocate training at the lowest intensity threshold (i.e. 75%).

    The 'buffer' (Repetition maximum minus training load) is 10-15%, depending on the reps being used.

    Examples
    3RM = 100k; Training load during unloading = 85k (15%)
    5RM = 100k; Training load during unloading = 90k (10%)


    During maintenance periods intensity is higher and volume lower.

  4. #4

    Down Week vs. Maintenance

    Quote Originally Posted by David W
    Typically, during an unloading week I advocate training at the lowest intensity threshold (i.e. 75%).

    The 'buffer' (Repetition maximum minus training load) is 10-15%, depending on the reps being used.

    Examples
    3RM = 100k; Training load during unloading = 85k (15%)
    5RM = 100k; Training load during unloading = 90k (10%)


    During maintenance periods intensity is higher and volume lower.
    Thank you David. So if I understand correctly the difference is:

    During the unloading week -
    intensity down
    volume steady similar to the loaded weeks (in a 3-1-3)

    During maintenance -
    intensity similar to the loaded weeks (in the 3-1-3)
    volume down

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