Three weeks of hard training and then a back-off is advocated by many experts. At the most, you can go five or six weeks before you need to back off if you're training very hard. Train your upper body once and your lower body once on a back-off week at about 60% of your normal single workout volume and about 60% of your normal intensity. You can also do some fun and different things. For example, I like to do the NFL bench press combine (225 for max reps), Bulgarian squats, and any lat movement I haven't done lately on back-off weeks.
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