Training intensity cycling

[Joog]

I have been training now for approx. 18months, always adding weight to my personal bests and progressing well. (ie:BF down, LBM up) It seems I've yet to hit a plateau but I am wondering if I could be hindering my progress by going full-on all the time?

I spoke to the owner of my gym about this recently (a former Mr Australia)
He actually cycles his training every 4 weeks, based on using appropriate weights to achieve the desired rep range:
Week 1: 15 rep sets
Week 2: 12 rep sets
Week 3: 8-10 rep sets
Week 4: 3-5 rep sets


Do any of you cycle like this? Or use other methods/cycles?

[John Prophet]

at some point u need variety and also I wouldnt be going all out ALL of the time. a good formula as u get more advanced might be soemthing like "3 hard weeks, one easy week"

I like a formula where u keep the same set of exercises for about 8 weeks but during those 8 weeks u might vary the reps or the volume or the intensity etc. then after the 8 weeks u go to a whole new set fo exercises

[Joog]

I have been changing the exercises for each bodypart about every 2 weeks, just so I don't get stale. But every week I have aimed to either get more reps or go up in weight.

I have heard some of the other trainees in my gym mention that they vary their workout every two weeks (weight wise) so week 1 is "power week" week 2 is "rep range" and week 3 is "shock week"

Have you heard of this, John and do you back off on the max wieght on your "easy week"??

[GuyJin]

Depends on the individual's tolerance for exercise. When I was younger, I could usually do about six weeks of training all out (on a split system). Now, I can do only three weeks hard, and then have to back off for about two. Then, I change exercises (just a few--I stick with the same compounds for the most part) and start it up again. As long as you can train hard without burning out (CNS-wise) or injuring yourself, it's all good.

[snoack]

I use a 12 week cycle that looks like this-

weeks 1-4-

power sets- 4-6 reps per, max weight

weeks 5-8-

mass sets- 8-12 reps, 60-70% of max

weeks 9-12-

high rep sets- 15-20 reps, 35-45% of max weight

[vmpolesov]

Look up "periodization and strength training" by Tudor Bompa