After 12 weeks: repeat program? Time off? Halp.

Emirena

So I've been lifting for about 4 years now. I didn't follow any real cycle in the first two years besides taking a few weeks off for yoga/cardio and vacation. I followed strong lifts 5x5 and then starting strength (without power cleans).

Now I'm about to complete Bret Contreras' fantastic strong curves: gluteal goddess program for advanced lifters 12 week program for the second time in a row.

I fell in love with this program and slightly modify certain exercises in it (strict DLs if I want to go for aPR instead of high rep sumos, skipping oblique exercises I don't need, using machine loaded leg curls instead of specific bodyweight method, etc)

I have also seen serious strength gains between the two 12 week cycles (which surprised me since it's more aesthetics-oriented)

However, I've never really known what to do and for jow long between programs.

Do I just rest, do yoga like before? Do some basic compound lifts in gym? For 2 weeks or 4?

Furthermore, should I have to be concerned with trying a new program, or modifying exercises or the rep/set scheme? Will my body "get used to" the same 12 week system?

(P.s. another nice thing about Bret's program is it does include 3 different 4 week sub-programs of specific exercises)

Let me know your thoughts.

jemhh

You can do a deload week or just start a new cycle right away.

You don't need to switch programs if you don't want to. I will point out, though, that if you have the book he included a template so you can build your own programs if you'd like to do so.