Adopt a progressive load block periodization, with a duration adapted to your level: 4 weeks for beginners, extending up to 8-12 weeks for advanced practitioners.

noli's read

This approach is based on the principle of periodization, a strategy widely validated for optimizing strength and hypertrophy gains. Meta-analyses (e.g., Williams et al., 2017) confirm that periodization is generally superior to unstructured training for strength development. The idea that block duration should increase with experience is consistent with research on adaptation: beginners progress rapidly through short cycles (rapid neurological adaptation), whereas advanced athletes require longer loading phases to accumulate sufficient stimulus before reaching a plateau. This advice is sound and reflects the consensus in sports science. It is not a rigid biological rule, but rather a strategy for managing fatigue and progression that is well-supported by observational and applied literature. There is no exaggeration here, simply a practical application adapted to the level of training.

the sources

1. 1strongerbyscience.com