Over the past several articles, I have been discussing five different training mechanisms that can trigger strength and muscle size. When applied properly, the triggers can be used to empower one another. In order to use all five triggers, the training will be much more varied than it would be if a lifter were to focus on just one trigger.
The portion of this article that lists a training cycle may look very complicated and complex. The reason for this is because all five triggers that stimulate muscle growth and strength are incorporated in to the cycle. Some people thrive off simplicity, others need constant variety. Those who respond best to variety would benefit from the training discussed in this article.
The five triggers that can stimulate strength and muscle growth are listed below.
- Total workload (total reps x weight used for each rep)
- Training density (condensing substantial sets or workload into a short time period)
- Training intensity (Number of reps in relationship to max possible reps in a set)
- Dynamic speed training (using explosive rep speed and forceful lifting)
- Load (Amount of weight in relationship to a single rep max)
Ten Workouts
The training cycle that will be discussed consists of ten workouts. The one constant is that load (or weight) increases every workout. The same exercises can also be done from one workout to the next. You will not grow stale from doing the same exercises from workout to work out because the other aspects of the training are highly varied.
The early part of the cycle will modulate back and forth between fast paced workouts that emphasize training density and slightly slower workouts that put more emphasize total workload. As total workload decreases, weight increases.
The second half of the training cycle emphasize explosive lifting (dynamic speed training). The pace of the workouts starts out fast and decreases in speed as the cycle continues. As pace slows throughout the cycle, fewer total reps and heavier weights will be used. Your goal is to finish the cycle with a new 5 rep max.
The sets and reps listed should be used for basic power lifting exercises such as the bench press, squat and deadlift. Having said that, I wouldn’t do squats and deadlifts in the same workout. It would be better to alternate these two lifts by doing squats in your first workout, deadlifts in your second workout, squats in your third workout, and so on. You can also use this program for seated pulley rows. I recommend training each lift three times per week for the first six workouts of the cycle. Two workouts per week may work better for the last four workouts of the cycle. If you follow the recommended schedule, the whole 10 workout cycle would take four weeks. However, if you need to adjust the training frequency to match your own recovery rate, you should certainly do so. You can either do full body workouts, or you can train each lift on separate days according to you preference.
The cycle of 10 workouts for upping your 5 rep max is shown below. You can also view it or print it in a much easier to view pdf format by clicking here.
Workout 1:
8 sets of 8 reps using 40% of your single rep max
Rest only 15 to 20 seconds between sets
Workout 2:
4 sets of 8 reps using 50% of your single rep max
Rest only 15 to 20 seconds between sets
After completing 4 sets, rest 5 minutes; then do another round of 4 x 8 reps
Workout 3:
6 sets of 6 reps using 55% of your single rep max
Rest only 15 to 20 seconds between sets
Workout 4:
3 sets of 6 reps using 60% of your single rep max
Rest only 15 to 20 seconds between sets
After completing 3 sets, rest 5 minutes; then do another round of 3 x 6 reps
Workout 5:
1 set of 12 reps using 65% of your single rep max
Rest at least three minutes after 1 set of 12 reps
Do a second set of 12 reps using 65% of your single rep max
Workout 6:
Do a total of 10 sets consisting of the following:
3 sets of 5 explosive reps using 40% of your single rep max
3 sets of 4 explosive reps using 50% of your single rep max
3 sets of 3 explosive reps using 60% of your single rep max
1 set of 5 reps using 70% of your single rep max
30 seconds between sets. Your last set of 5 reps with 70% should not be easy if you work out at a fast pace as prescribed
Workout 7:
Part 1: Do 6 total sets consisting of the following:
3 sets x 5 explosive reps 45%
3 sets x 4 explosive reps 55%
30 seconds rest between each sets. After the 6th set, rest 3 minutes
Part 2: Do 4 total sets consisting of the following:
3 sets x 3 reps 65%
1 set x 5 reps 75%
Rest 30 seconds between each set
Workout 8:
Part 1: Do four sets consisting of the following:
2 sets of 5 reps using 50% of your single rep max
1 set of 5 reps using 60% of your single rep max
1 set of 3 reps using 65% of your single rep max
Rest 45 seconds between sets. After completing the first four sets, rest at least 3 minutes and proceed to part 2
Part 2: Do three sets consisting of the following:
1 set of 1 rep using 70% of your single rep max
1 set of 1 rep using 75% of your single rep max
1 set of 5 reps using 80% of your single rep max
Rest 90 seconds between sets for the last three sets
Workout 9:
Part 1: Do four sets consisting of the following:
2 sets of 5 reps using 50% of your single rep max
1 set of 5 reps using 60% of your single rep max
1 set of 3 reps using 65% of your single rep max
Rest 45 seconds between sets. After completing the first four sets, rest at least 3 minutes and proceed to part 2
Part 2: Do four sets consisting of the following:
1 set of 1 rep using 70% of your single rep max
1 set of 1 rep using 75% of your single rep max
1 set of 1 rep using 80% of your single rep max
1 set of 5 reps using 85% of your single rep max
Rest at least 90 seconds between the last four sets
Workout 10:
Part 1: Do four sets consisting of the following:
2 sets of 5 reps using 50% of your single rep max
1 set of 5 reps using 60% of your single rep max
1 set of 3 reps using 65% of your single rep max
Rest 60 seconds between sets. After completing the first four sets, rest at least 3 minutes and proceed to part 2
Part 2: Do four sets consisting of the following:
1 set of 1 rep using 70% of your single rep max
1 set of 1 rep using 75% of your single rep max
1 set of 1 rep using 80% of your single rep max
1 set using the heaviest weight possible for 5 reps. Go for a 5 rep record.
Rest at least 90 seconds between the last four sets
This workout is not for everyone, but if you are a lifter who prefers variety, you may find this 10 cycle workout to be helpful. Best of training to you.