If you want to try a simple training cycle that will help you gain strength, I suggest the 6 /15 to 3 /10 cycle, which consists of three training periods that each last three weeks.
Weeks 1 to 3: The 6-15 Workout
You perform the first three-week training period by performing each exercise for one to three sets of 6 reps, and finish each exercise with one set of 15 reps. Repeat this work-out at least twice per week for three weeks.
Weeks 4-6: The 5-12 Workout
For the second three-week training period, you will do one to three sets of 5 reps for each exercise, and you finish each exercise with one set of 12 reps.
Weeks 7-9: The 3-10 Workout
A final three-week training period is performed in which you do one to three sets of 3 reps, followed by one set of 10 reps. After the third three-week training period, the cycle is completed.
Exercise Selection
If your main objective is to gain overall strength, I would advise you to use this training cycle with exercises such as squats, deadlifts, bench presses, and over-head presses. In addition, it would be good to include a pulling exercise such as, lat pulldowns, or T-bar rows, or seated pulley rows.
Organizing Your Exercises Within a Schedule
When doing the suggested exercises, I would caution you against doing both squats and deadlifts in the same workout. Choose one exercise or the other for each workout. You can either alternate between squats and deadlifts from workout to workout, or you can do two squat sessions for every deadlift session. The same goes for the bench press and over-head press, as you can either alternate between bench presses and over-head presses, or you can do two bench press workouts for every one overhead press workout.
A second strategy you can employ for scheduling squats and deadlifts throughout the week is to do one to three sets of 6 reps with squats, and finish the workout by doing deadlifts for a single set of 15 reps. You can reverse this the next workout by doing one to three sets of deadlifts for 6 reps, followed by a single set of squats for 15 reps. This same strategy can be used for bench presses and overhead presses by doing bench presses for one to three sets of 6 reps, followed by a single set of over-head presses for 15 reps. When doing the next workout, you would switch to one to three sets of 6 reps for overhead presses, followed by a single set of 15 reps for the bench press.
Remember to include a pulling exercise such as, lat pulldowns, T-bar rows, or seated pulley rows. Do not do all these exercises in the same workout, just choose one pulling exercise for each workout.
After you do a three-week cycle of one to three sets of 6 reps and a set of 15 reps for each exercise, switch to three weeks of one to three sets of 5 reps, and a set of 12 reps for each exercise. This is to be followed with three weeks of one to three sets of 3 reps and a set of 10 reps for each exercise. The cycle then begins again with one to three sets of 6 reps and one set of 15 reps for each exercise.
Determine the Correct Intensity, Workload, Frequency
If you really want this training cycle to work, it is important that you push each set with the right amount of intensity. It is also important that you do the right amount of sets that will match your workload capacity, and that you do the right amount of workouts per week to match your recovery rate. How do you determine these things? Keep reading to find out.
How to Determine How Hard to Push Each Set
When determining how hard to push each set of six reps, you must select a weight that allows you to maintain a steady even rep pace for 5 reps. However, the weight you select should force you to slow down a little when you reach your sixth rep. If this seems confusing, simply select a weight that you can lift for eight reps when you push yourself to do as many reps as possible, but stop your sets when you reach six reps. In other words, leave two reps in the tank instead of pushing to failure. Your goal is to be able to do all six reps of each set using a steady even rep pace by the end of the third week. This will be an improvement over your starting performance of five reps using a steady even rep pace, followed by a slower sixth rep.
When doing your set of 15 reps, start with a weight that allows you to perform 14 reps using a steady even rep pace. At the same time, the correct amount of weight should force you to decrease your rep speed when you reach your 15th rep. The idea is to improve over the course of three weeks until you can do all 15 reps using a steady even rep pace.
The basic procedure for each set is to choose a weight that allows you to maintain a steady even rep pace for every rep but the last rep of each set. As you continue to repeat workouts, your goal is to gain enough strength to perform every rep of every set using a steady even rep pace without slowing down when you reach your last rep. If you achieve this goal, you know you are getting stronger. This also holds true when doing 5-12 reps, and 3-10 reps.
How to Determine the Number of Sets to Perform
When considering the number of sets you should perform for each exercise, you must determine whether you should perform one, two, or three sets of 6 reps before doing your set of 15 reps. This will be based on how many sets you can perform at full strength assuming you take three or more minutes of rest between sets of the same exercise. If you can only remain at full strength for two sets, then just do one set of 6 reps, and one set of 15 reps, which equals a total of two sets. If you have the ability to remain at full strength for three sets, you will do two sets of 6 reps, and one set of 15 reps, which equals three total sets. If you have the ability to remain at full strength for four or more sets, you will do three sets of 6 reps, and one set of 15 reps, which equals four total sets.
How do you know whether you are at full strength when repeating sets? First, make sure you use the same weight for each set when doing 6 reps. The number of reps you can repeat using a steady even rep pace for each set should remain the same as long as you are at full strength. If you reach a set where you can’t do as many reps using a steady even rep pace, you are growing weaker. For example, if you start out with the ability to perform five reps using a steady even rep pace for your first set, only repeat sets as long as you maintain the ability to do five reps using a steady even rep pace. If you grow fatigued and reach the point where you can only manage to maintain a steady even rep pace for four out of six reps, you are growing weaker. You will eventually learn how many sets you can perform at full strength for each exercise, and that will determine the number of sets you should perform for each exercise.
Determine the Correct Number of Workouts per Week
The number of workouts per week that should be performed for each muscle group is based on your ability to fully recover back to full strength from workout to workout. I suggest starting with three workouts per week for each muscle group. If it works, keep doing it. If you can’t recover back to full strength when doing three workouts per week for each muscle group, try reducing to two workouts per week for each muscle group. In contrast, if three workouts do not seem like enough, increase to four or more workouts per week for each muscle group. Most people will only be able to do this if they avoid pushing each set to failure and always leave a couple reps in the tank. Along with this, they must also limit the number of sets they perform according to the number of sets they can perform at full strength. If these principles are followed, most lifters will be able to do three workouts per week for each muscle group, and some will be able to do even more.
There are variations of the training cycle discussed in this article, but an additional discussion of the variations will have to be addressed in a future article. In the mean-time, most people who are stuck at the same strength level would be surprised at how well a simple training scheme will work if the intensity along with the number of sets and number of workouts per week are all adjusted according to each lifter’s individual capacities. Put these principles to work and watch them work. God bless you and may you experience the best of training.