strength cycle

[ZGzaZ]

I posted a few weeks back and didnt get much....i want to do an all out strength cycle, get my bench, squat, and dead up a bit. What is the best way to do this?

Im thinking:

Heavy day for each, being around 6-8 sets of 2 reps...if so, what percentage of my max would you recommend? Then some accessory work, 2 exercises 3 sets each, up to 10 reps maybe...

Progressive resistance is going to be the key to it, increasing the weight 5 lbs every week...any input?

 

[BigBadBootyDaddy29]

Westside, of course is a great strength cycle, as is a Bill Starr-style program, and both are basic and free of crap you don't need. How familiar are you with various strength-training cycles.

You should either train on full body workouts, or an upper/lower split, or base strength workouts/olympic-style workouts on a 2 day split. The important thing is to start thinking in terms of movements, rather than bodypart hits. I don't know how you have trained previously, but if it was a typical BB style bodypart split, the hardest thing you'll encounter is getting the idea of training a bodypart out of your head and replace it with the idea of training a movement.

If you follow full-body routines, you'll need to use a heavy/light/medium approach and if you train 4 days a week in two day splits you can have a heavy day and light day or a heavy day and a speed day, WS calls this max effort and dynamic effort, or you can do a program with rep ranges cycled from sets of 12 down to sets of 1-3.

Progressive resistance is the right idea, just think about a program, maybe post some goals and how often you want to train and what type of training you are comfortable doing and I will see if I can post a specific program.

 

[coolcolj]

This topic could full a few hundred pages, there are so many ways to do it

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