 Hey everybody, I'm Lance Coyke and today we're going to discuss how to choose the right duration for your program Specifically I want to talk about one specific duration today, and that is an eight-week program Why would I write an eight-week program and why would I not write an eight-week program? so the biggest benefit here is eight-week programs don't require too much work and You get to use them for eight weeks like in general maybe a standard duration of a program is is about four weeks before you really change stuff up Eight weeks lets you you know stick with that thing Take that little bit of work that you have put in and and really you know bleed as much out of it as you possibly can It's not just a sheer laziness thing though It's also good because it gives you eight weeks to get better at something And so if you're still on if you're on the same program like you don't need to change it even if you go through eight weeks and It's just it feels like it's been too long You don't need to change it as long as you're still seeing the results that you want to see as long as you're still You know Getting faster getting stronger putting on muscle like if the program is still serving its purpose Don't get rid of it and that's that's where the the eight-week programs really shine and and Specifically the people who are gonna be able to bleed the most out I keep saying bleed, but I think squeeze is the term squeeze the most out of this program are beginners so if I am Somebody who's totally new to working out and I don't even really know how to squat Well, then I can spend three weeks of my program learning how to squat And then I can spend the other five weeks of my program getting my reps up to like Being able to do an unbroken set of ten with a really good technique a lot of times you get a beginner Who's never really squatted and it takes them, you know You know one one week you can usually get it But if they walk in the next time in the next week They they probably can't just reproduce it on their own and so you need to kind of reinforce that pattern And there's two weeks there and then you go third week and they know how to do it But they like they they can't keep that technique and they start to lose that technique on their own And so now you have to teach them what it's like to maintain technique when your muscles are feeling so crappy And they're starting to burn. It's a totally different experience for the lifter But it's something that everybody has to learn if you're going to progress in the gym or in your body composition goals So eight weeks works and you know, we've only outlined three weeks there That leaves us five weeks to just build and keep putting weight on the bar and then to actually get stronger and not just you know To refine your technique. So eight week programs are not necessarily a bad thing They're not necessarily even a lazy thing. They can be really good for beginners They're probably not good for you if you're a pretty advanced trainee like if you've trained for Three years without missing a day like yeah, you're you're probably not gonna be able to bleed out squeeze out eight weeks of the same program you're gonna have to you know, you can keep the same structure maybe but you're gonna have to kind of Change the primary exercises change those those multi-joint big bang for your buck exercises that you kind of base your Workout day around you're gonna have to tweak those around if you're gonna, you know, do the same kind of Set set and rep scheme for eight weeks So there you have it if you're writing a program you might want to choose eight weeks Especially if you're a beginner, but probably not if you are an advanced trainee