Hey Scott,

Thank you very much for your answers. It's clear.

Greetins,

Rafael

Hello Scott,

Just one more question. I'll start next monday week 10 from the EMP program. Week 11 and 12 will follow and that will be the end of this program. Is het recomended to start directly with the 12 week challenge or should I give my body 1 week rest before starting the next program? And how do I rest, doing nothing one week or stay on the platau with the weights I finished or do I`ve to deload them?