liftsiron
Owner/Admin
- Joined
- Nov 12, 2003
- Messages
- 18,979
I seen this article on C.E.B.B. a very good read.
Intensity/Loading Cycling
Approved by Iron Addict
Bodybuilders that take the time to see how many conventional powerlifters, and many ?in he know? bodbuilders cycle their training intensity often end up very confused about all the workouts that appear to be total wastes of time. After all, many weeks are spent doing workouts at sub-level intensity or volume levels leaving the uninitiated to believe that little was being accomplished?and they would be WRONG!!!
Before delving too deeply into the subject I will go over a couple of things that may already be on the minds of those reading this. And from experience these things are:
1. What exactly is intensity/loading cycling?
2. Is it really needed?
3. How is it performed?
Intensity/loading cycling is using various methods of modulating the loading parameters to ensure CNS and overall metabolic overtraining does not occur, and to provide a ?springboard? to additional gains. By allowing yourself periods with less than all out workloads you allow the body time to recuperate from all out assaults and build momentum to reach and then beat all PR?s.
Is it really needed? Depends who you talk to and what their training consists of. If you ALWAYS train within your ability to recover between sessions the answer is no. However few do this, and many find gains are best when pushing the limits of their ability to recover so, yes, it is needed by many, if not most trainees. It really is as simple as this; your body will not tolerate all-out high intensity or high volume training for long periods of time WHILE remaining progressive with size and strength gains. Something has to give, and most people will do well to plan the ?give? time to be a part of their short and long-term training plan instead of constantly being ?stuck? in terms of size and strength gains
How intensity cycling is performed is an extremely large topic and I could no doubt write a complete book covering the varied ways it is performed in the lifting world. But instead of covering the many esoteric and sometimes complicated cycling schemes I?m going to cover some ?meat and potatoes? methods that are simple to implement, perform, and keep track of.
Conventional (non-westside) powerlifters have performed intensity cycling using a variety of loading schemes that range from keeping the rep count fairly constant and starting out at a predefined percentage of their maximal effort for that range, and working up to it over a number of weeks, or starting out with higher reps, at a lower intensity level and slowly dropping the rep range while increasing the poundage over time until max singles are done prior to the meet. This method is time proven and easily adaptable to bodybuilding.
Lets use an example of a trainee (I?ll use a ?powerbuilding? trainee using 5?s instead of PL?er working up to a single in this example) that has recently hit 300 for 5 in the bench press, and now wants to add another 5% to that number. From trial and experience he has found that the best way to increase his strength while getting at least reasonable size gains has been doing the bulk of his training doing 5 reps, with a week or two of 3?s and than taking a max weight to test his max. An upcoming 8-week cycle might look something like this:
Week
1 240 x 5 (80% of 300)
2 255 x 5 (85%)
3 270 x 5 (90%)
4 285 x 5 (95%)
5 292 x 5 (97.5%)
6 300 x 5 (100%)
7 306 x 5 (102%)
8 315 x 5 (105%)
And again, I know many BB?ers are looking at this and thinking ?man that guy sure is wasting weeks 1-5. And their solution is usually just to keep pounding away at 300 x 5 for weeks at a time until something gives. Usually all that gives is their patience and they switch EVERTHING up because they were so very ?stuck? at the same poundage?s for so very long. Had they backed off and worked up using a method like posted above they probably would have hit the 315 x 5 in the 8 weeks. Although for an advanced lifter, a 5% gain in 8 weeks may be stretching things.
Another simple method to use, and by far one of my favorites is using a ?waved or rampedkiu volume? approach. This method is done by starting out with low, or at least lower volume, and over he course of weeks, or in some cases months, upping the volume. I use a lot of this style training with personal training clients I work with. While there are endless ways to increase the volume, such as just adding sets, adding lifts, adding sets and lifts, adding additional workouts, and also endless ways to ramp it. And by that I mean, how low you start, how long you ramp, and how high, and how long you hold it at the high(er) volume, I will list a simple almost linear ramp to give you an idea of the possibilities:
Weeks 1-2
2 sets per bodypart doing 1 lift, 1 for one set
Weeks 3-4
4 sets per bodypart doing 2 lifts 2 sets each
Weeks 5-6
6 sets per bodypart doing 3 lifts for 2 sets each
Weeks 7-8
9 sets per bodypart doing 3 lifts for 3 sets each
Weeks 9-10
12 sets per bodypart doing 3 lifts for 4 sets each
MOST people will do fine holding it at 12 sets, while others may want to ramp higher. The lower volume weeks add strength at a rapid pace, and as the volume level goes up, many find the strength increases S-L-O-W down, but size gains go up. This allows the trainee to bump strength up a fair bit and then convert the newfound strength into size gains. This is a very basic structure and many people will do well to keep the volume lower for longer periods, or keep the mid-range volume in for longer periods of time. As the volume level goes up, the intensity level must come down, and many do best keeping intensity levels in-check even during the lower volume portion of the progression. Without doing that to at least some degree the intensity cycling portion is basically negated and the trainee is just trading more volume for lower intensity.
For people that KNOW they do not handle high volume workloads well, a good solution to giving the body more volume than a typical HIT/Hardgainer routine provides, but not so much as a waved volume routine is a simple four week low to mid-volume wave. It can look something like this:
Week 1-2
2 sets per body-part, either 1 set to failure of two lifts, or 2 sets of one lift with only the last set to failure.
Week 3
4 sets a body-part, 2 sets of 2 lifts with only the last set to failure on each.
Week 4
6 sets a body-part, either 3 sets of 2 lifts, or 2 sets of 3 lifts with only the last set to failure on each
Week 5 repeat sequence.
I would bet the majority of people reading this have at least a basic overview of DC?s (AKA, Dogg, Dante) training system. It is an extremely well thought out system using high intensity, low volume training, with all the bases covered in regards to training, dieting, supplementation, gear use (if desired), and intensity cycling. Dante uses an extremely simple method of intensity cycling. It?s so simple its brilliant and more importantly, it works!
The concept here is to do four weeks of all-out training, followed by two weeks of lower intensity training. Dante primarily uses single set rest-pause sets during the all-out phase, and then switches to sets of strait failure during the lower intensity phase. Many people just can?t handle an all-out assault of rest-pause during the full-on phase so are given strait sets to failure during the decreased intensity weeks. In this case the lower intensity weeks would be done without taking the sets to complete failure.
While this is an example of how Dante does this, this same principle is also applicable to any type of training protocol. All that needs be done is reduce either the volume, or the intensity level for a couple of weeks to give your body (and mind) a break from the onslaught of all out effort.
Again, the variations of this basic format can be endless. You don?t have to do a 4-2 ratio, a 3-1, 5-2, 6-3, or any combo under the sun can work well, but when starting, I like to make it either a 4-2, or 3-1 ratio for simplicity sake, and because these two formats usually work quite well for the majority of trainees.
The biggest problem trainees encounter when starting on an intensity cycling format is probably what many would expect it to be?they just WON?T do the lower effort weeks as they originally planned out. Things are going well so they either always train harder than the plan calls for, or add sets or lifts. I can state from experience that of those that decide to implement one of the various cycling format, about 75% of them just don?t won?t stick with the plan because of their old training habits. Like any training system it only works if you work it!
Iron Addict
__________________
www.ironaddicts.com/forums
Intensity/Loading Cycling
Approved by Iron Addict
Bodybuilders that take the time to see how many conventional powerlifters, and many ?in he know? bodbuilders cycle their training intensity often end up very confused about all the workouts that appear to be total wastes of time. After all, many weeks are spent doing workouts at sub-level intensity or volume levels leaving the uninitiated to believe that little was being accomplished?and they would be WRONG!!!
Before delving too deeply into the subject I will go over a couple of things that may already be on the minds of those reading this. And from experience these things are:
1. What exactly is intensity/loading cycling?
2. Is it really needed?
3. How is it performed?
Intensity/loading cycling is using various methods of modulating the loading parameters to ensure CNS and overall metabolic overtraining does not occur, and to provide a ?springboard? to additional gains. By allowing yourself periods with less than all out workloads you allow the body time to recuperate from all out assaults and build momentum to reach and then beat all PR?s.
Is it really needed? Depends who you talk to and what their training consists of. If you ALWAYS train within your ability to recover between sessions the answer is no. However few do this, and many find gains are best when pushing the limits of their ability to recover so, yes, it is needed by many, if not most trainees. It really is as simple as this; your body will not tolerate all-out high intensity or high volume training for long periods of time WHILE remaining progressive with size and strength gains. Something has to give, and most people will do well to plan the ?give? time to be a part of their short and long-term training plan instead of constantly being ?stuck? in terms of size and strength gains
How intensity cycling is performed is an extremely large topic and I could no doubt write a complete book covering the varied ways it is performed in the lifting world. But instead of covering the many esoteric and sometimes complicated cycling schemes I?m going to cover some ?meat and potatoes? methods that are simple to implement, perform, and keep track of.
Conventional (non-westside) powerlifters have performed intensity cycling using a variety of loading schemes that range from keeping the rep count fairly constant and starting out at a predefined percentage of their maximal effort for that range, and working up to it over a number of weeks, or starting out with higher reps, at a lower intensity level and slowly dropping the rep range while increasing the poundage over time until max singles are done prior to the meet. This method is time proven and easily adaptable to bodybuilding.
Lets use an example of a trainee (I?ll use a ?powerbuilding? trainee using 5?s instead of PL?er working up to a single in this example) that has recently hit 300 for 5 in the bench press, and now wants to add another 5% to that number. From trial and experience he has found that the best way to increase his strength while getting at least reasonable size gains has been doing the bulk of his training doing 5 reps, with a week or two of 3?s and than taking a max weight to test his max. An upcoming 8-week cycle might look something like this:
Week
1 240 x 5 (80% of 300)
2 255 x 5 (85%)
3 270 x 5 (90%)
4 285 x 5 (95%)
5 292 x 5 (97.5%)
6 300 x 5 (100%)
7 306 x 5 (102%)
8 315 x 5 (105%)
And again, I know many BB?ers are looking at this and thinking ?man that guy sure is wasting weeks 1-5. And their solution is usually just to keep pounding away at 300 x 5 for weeks at a time until something gives. Usually all that gives is their patience and they switch EVERTHING up because they were so very ?stuck? at the same poundage?s for so very long. Had they backed off and worked up using a method like posted above they probably would have hit the 315 x 5 in the 8 weeks. Although for an advanced lifter, a 5% gain in 8 weeks may be stretching things.
Another simple method to use, and by far one of my favorites is using a ?waved or rampedkiu volume? approach. This method is done by starting out with low, or at least lower volume, and over he course of weeks, or in some cases months, upping the volume. I use a lot of this style training with personal training clients I work with. While there are endless ways to increase the volume, such as just adding sets, adding lifts, adding sets and lifts, adding additional workouts, and also endless ways to ramp it. And by that I mean, how low you start, how long you ramp, and how high, and how long you hold it at the high(er) volume, I will list a simple almost linear ramp to give you an idea of the possibilities:
Weeks 1-2
2 sets per bodypart doing 1 lift, 1 for one set
Weeks 3-4
4 sets per bodypart doing 2 lifts 2 sets each
Weeks 5-6
6 sets per bodypart doing 3 lifts for 2 sets each
Weeks 7-8
9 sets per bodypart doing 3 lifts for 3 sets each
Weeks 9-10
12 sets per bodypart doing 3 lifts for 4 sets each
MOST people will do fine holding it at 12 sets, while others may want to ramp higher. The lower volume weeks add strength at a rapid pace, and as the volume level goes up, many find the strength increases S-L-O-W down, but size gains go up. This allows the trainee to bump strength up a fair bit and then convert the newfound strength into size gains. This is a very basic structure and many people will do well to keep the volume lower for longer periods, or keep the mid-range volume in for longer periods of time. As the volume level goes up, the intensity level must come down, and many do best keeping intensity levels in-check even during the lower volume portion of the progression. Without doing that to at least some degree the intensity cycling portion is basically negated and the trainee is just trading more volume for lower intensity.
For people that KNOW they do not handle high volume workloads well, a good solution to giving the body more volume than a typical HIT/Hardgainer routine provides, but not so much as a waved volume routine is a simple four week low to mid-volume wave. It can look something like this:
Week 1-2
2 sets per body-part, either 1 set to failure of two lifts, or 2 sets of one lift with only the last set to failure.
Week 3
4 sets a body-part, 2 sets of 2 lifts with only the last set to failure on each.
Week 4
6 sets a body-part, either 3 sets of 2 lifts, or 2 sets of 3 lifts with only the last set to failure on each
Week 5 repeat sequence.
I would bet the majority of people reading this have at least a basic overview of DC?s (AKA, Dogg, Dante) training system. It is an extremely well thought out system using high intensity, low volume training, with all the bases covered in regards to training, dieting, supplementation, gear use (if desired), and intensity cycling. Dante uses an extremely simple method of intensity cycling. It?s so simple its brilliant and more importantly, it works!
The concept here is to do four weeks of all-out training, followed by two weeks of lower intensity training. Dante primarily uses single set rest-pause sets during the all-out phase, and then switches to sets of strait failure during the lower intensity phase. Many people just can?t handle an all-out assault of rest-pause during the full-on phase so are given strait sets to failure during the decreased intensity weeks. In this case the lower intensity weeks would be done without taking the sets to complete failure.
While this is an example of how Dante does this, this same principle is also applicable to any type of training protocol. All that needs be done is reduce either the volume, or the intensity level for a couple of weeks to give your body (and mind) a break from the onslaught of all out effort.
Again, the variations of this basic format can be endless. You don?t have to do a 4-2 ratio, a 3-1, 5-2, 6-3, or any combo under the sun can work well, but when starting, I like to make it either a 4-2, or 3-1 ratio for simplicity sake, and because these two formats usually work quite well for the majority of trainees.
The biggest problem trainees encounter when starting on an intensity cycling format is probably what many would expect it to be?they just WON?T do the lower effort weeks as they originally planned out. Things are going well so they either always train harder than the plan calls for, or add sets or lifts. I can state from experience that of those that decide to implement one of the various cycling format, about 75% of them just don?t won?t stick with the plan because of their old training habits. Like any training system it only works if you work it!
Iron Addict
__________________
www.ironaddicts.com/forums
Last edited:
