In my previous article, I presented a basic program, for building both mass and strength, that demonstrated how you can best utilize load cycling. The premise is simple, but it’s the key to making consistent gains. You start with a lighter load and do workouts where you are not taking any of your sets to failure, or approaching failure, really. Then, you increase the load from week to week until you reach the point that you are approaching failure. When you reach that point in the program, you back off again and repeat. This method has been used by various strength athletes—powerlifters, Olympic lifters, and the like—for decades in order to produce consistent gains. In this essay, I want to look at some varied ways to make this principle work. We’ll also look at some different programs. This principle is more important than most lifters realize. It’...
The Principle for Programming High-Frequency Workouts I know that I’m probably beating the proverbial dead horse here, seeing as how I have gone on more than a few rants on the subject, but the main problem, as I see it, in modern training circles is the all or nothing mentality . The training culture in America—I have the distinct feeling that it’s no different for my international readers—is one where we think a workout is “good” if it exhausts or fatigues you. If you’re lying in a pool of sweat once the workout is finished, and the next day your muscles are sore to the bone, then, by God, it must have been an effective training session. Unfortunately, it just doesn’t work that way. And if you’re chasing strength and power along with muscle mass, that method will fail you. “If you want pain, learn Muay Thai. If you want to learn about failure, play golf. If you want to vomit, drink a syrup of ipecac...