If the only training stimulus you ever use is max reps high intensity training, you may eventually encounter a massive training rut. You can include other types of training stimulus to form a three part high intensity training cycle.
A Three Part High Intensity Training Cycle
The first part of the training cycle consists of a combination of high density training and high intensity training.
The second part of the training cycle consists of a combination of high volume training plus high intensity training
The third part of the training cycle consists of a pure focus on high intensity training.
I recommend that you do each part for one week before moving to the next part. This will add up to three weeks total when you finish all three parts of the cycle. When you finish the cycle, start over and repeat it as long as it keeps working.
Part 1: High Density plus High Intensity training with 8 sets of 8 reps
For part one of the training cycle, you will be combining training density with training intensity. This will be done with eight sets of eight reps. When done properly, high density training starts out fairly easy for the first couple of sets. Don’t let this fool you as it grows progressively harder until it becomes high intensity training by the last set.
High density training is done by condensing a substantial amount of sets into a short amount of time. This is accomplished by using very short rest periods of fifteen to twenty seconds between eight sets of eight reps. Light weights must be used in order to accumulate a lot of training volume in a short amount of time. The same weight should be used for every set. Repeated sets with heavy weights and short rest in between sets is an impossibility. Heavy weights should be avoided when performing high density training as this will either cause you to rest too long between sets, or you will fall short of eight reps for all eight sets.
When doing eight sets of eight reps properly, the last rep of the eighth set should be the last rep that you can do with good form and good pace. Just do one exercise for each muscle group and work each muscle group three times per week for one week.
Part 2: High Volume Warm up to High intensity
For part two of the training cycle you will pyramid your way up over the course of several sets to a final heavy high intensity set. The first set of the pyramid should be done with very light weights for twenty reps. It should be an easy set. Each set will become heavier and more intense as the reps decrease. The last set is the fifth set and should be the only true high intensity set.
I like Ronnie Coleman’s version of pyramiding up to a heavy set. The reason is because it includes a lot of reps and a lot of volume without killing yourself on the early sets. Max reps are saved for the heaviest. I will list the number of reps he uses for each set, and the percentage of his single rep max for each set.
Set 1: Do 20 reps with 25% of your single rep max
Set 2: Do 16 reps with 40% of your single rep max
Set 3: Do 12 reps with 55% of your single rep max
Set 4: Do 10 reps with 65% of your single rep max
Set 5: Do max reps with 85% of your single rep max
The five set pyramid should be done for two different exercises for each major muscle group. For example, bench press and incline press for chest, bent over rows and lat pull downs for back, squats and leg press for legs. Just do one exercise for each of the smaller muscle groups such as biceps, triceps and deltoids. Do this twice per week for each muscle group.
Part 3: High Intensity Training: Two sets of eight reps
Part three is a focus on pure high intensity training. Hit each muscle group two to three times per week with just two high intensity sets. The sets should require a maximum effort to reach eight reps. Rest three to five minutes between sets for the same muscle group. Super important: Do your best to limit your warm up to a few easy warm up sets consisting of three to four reps each.
During the third part of the training cycle, you are trying to avoid volume in order to focus on intensity. The volume and fatigue that were created from the first two parts of the cycle are designed to improve your body’s recovery ability. When you get to the third part of the cycle, it should be easy for your body to recover and overcompensate from just two high intensity sets.
Variations
The same three part training cycle can be used in consecutive workouts within a week if you hit each muscle group three times per week. If you train each muscle group twice per week, the three part cycle would be repeated approximately every ten days. This works well for people who need constant variation from one workout to the next.
Another variation is to assign each of the three parts of the training cycle into three different training blocks. Each part of the cycle would be done for two to four weeks before moving to the next part. The whole three part cycle would then take six to twelve weeks. This works better for people who prefer to give their body time to adapt to a specific type of workout stress.
Modifications
I personally avoid doing max reps and training to failure. The farthest I will go is one rep beyond my ability to maintain a steady even rep pace. This is a simple adjustment that can be made if you prefer not to go all the way to failure on your sets. However, some people find training to failure to be a highly effective training method. These people should push to failure as long as it keeps working.
High intensity training is a great way to make progress for many people. However, it often backfires at some point when it is the only training strategy that is used. This is when a cycle that includes high density and high volume into your training can help you to keep making progress. If you need to wake your body up from a training rut, give it a try. Best of training to you.
Related Resources
Article:
7 High Intensity Bodybuilding Methods Demonstrated on Video.
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Video