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FITNESS TIPS FOR 8/9/2000
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Lost Bodybuilding Secrets
Part 3: Intensity Cycling - Periodization Weight Training
Intensity cycling refers to the regular varying of training
intensity through changes in poundage’s used and the
effort level given forth. Very simply you build up to your
previous best weight over a five to eight week period and
then slowly add very small drops of weight for as long as
possible. When increases stop, have a few weeks off lifting
and start again. By taking two steps back in order to travel
three steps forward, persistent sticking points and
plateau’s are removed and progression can he seen and
predicted.
The human body can not be pushed to failure week after
week, month after month. year after year, no matter how
geneticallv advantaged one is. Linear progression cannot
be sustained forever, but linear progression can be
maintained for an individual cycle, where progress is
seen relative to the previous workout and absolute
progress observed at the end of the cycle
For novices and the genetically gifted, intensity cycling
is not essential, but for average men of intermediate
level it is impossible to become as big and strong as
one possibly can without cycling training intensity.
There are many forms: Modified powerlifting cycles,
mini-cycles, alternated volume intensity cycles, long
cycles, periodization weight training, etc. I have tried them
all, but the one that works best for me, is the simplest It
consists of building up to my previous, personal best
weight for a fixed number of reps over a period of 5 or
6 weeks Then I add tiny bits of weight to the bar and keep
the reps the same. If I fail to get all the targeted reps in a
workout. I stick with the same weight the next workout and
make dam sure to get all the reps on all the sets I then add
a tiny amount of weight and continue. The key is to supply
your body with a running start and then add just a small
amount of iron to the bar. Your body can become 2 lbs
stronger for a very long time, but if you are impatient and
add too much weight to the bar too quickly, the
momentum produced in the cycle will be lost
As an example. I have used an excerpt from an actual
training cycle which shows progress in the bench press.
All weights are in kg. e.g. 30 kg for 5 reps with two
warm-up sets. followed by two working sets My
personal best was 87.5 kg for 5 reps before this cycle.
WEEK 1 30X5 60X5 70X5 70X5
WEEK 2 30X5 60X5 75X5 75X5
WEEK 3 30X5 60X5 80X5 80X5
WEEK 4 30X5 60X5 82.5 X5 82.5 X5
WEEK 5 30X5 60X5 85X5 85X5
WEEK 6 35X5 65X5 87.5 X5 87.5 X5
WEEK 7 35X5 65X5 88.5 X5 88.5 X5
WEEK 8 35X5 65X5 89.5 X 5 89.5 X 5
WEEK 9 35X5 65X5 90 X5 90 X5
WEEK 10 35X5 70X5 91 X5 91 X5
WEEK 11 35X5 70X5 92 X5 92 X3
WEEK 12 40X5 70X5 92 X5 92 X5
WEEK 13 40X5 70X5 93 X5 93 X5
Note that the second set on week 11 was a triple so the
next workout I stuck with the same weight. After 13
workouts I was totally exhausted, so I finished the
cycle 6.5 kg stronger in the bench press This might
not sound a lot, but a 6.5 kg net gain per cycle adds
up to about 19.5 kg in a year. And how many of you o
ut there can honestly say your bench press increases
that much per year?
© David Gentle 1997/98. from Muscle Mob Magazine, by
permission of the publisher.
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