The Twelve Week Year

Celebrating 30 years of Nils Landgren Funk Unit. The year 1994 marks the birth of the Funk Unit. When I got the offer from Siggi Loch to join his new label ACT, the first thing he did was to change the original band name Unit to Funk Unit. When I asked why, he answered: ”because you play funk” – and right he was. The rest is history. After 30 years of albums, touring and everything connected to it, I thought it would be great to go somewhere special for our 30th anniversary recording session. I happen to have a dear friend, Johan Lundgren, who used to be my trombone student lightyears ago, and he, together with another friend, Fredrik Thomander, built a fantastic Recording Studio in Palma on the island of Mallorca. Wouldn’t it be a great opportunity for us all, after all these years together, to record the album in a relaxed setting, being able to fully concentrate on our task? To make an album celebrating our 30-year history as a funk band from Sweden.

Mesocycle Two focuses on hypertrophy, or more simply, muscle building and definition. You will be lifting a weight that is 70–80% of your 1RM during these four weeks. Once again, each week will feature a different workout for every muscle group. Your rep range will be around eight to twelve reps for most exercises and because of the increased intensity you will need a longer rest break of 60–90 seconds between sets. The one exception to this is the leg routine where you will do three tri-sets each for three rounds. Your only rest will come after completing one round of each tri–set. The leg routines in this mesocycle will be very tough.