cycling workouts ='s . For example an eight week mass/strength cycle, using two full body workouts a week at max. (Easier computation - in reality two workouts one week & one workout the next week with extra recuperation time as needed .) Always use spotters or weight supporting safety equipment. You are moving up your limit weights used for so many numbers of sets & reps and need to really get fatigued with it. Without attentative spotters or safety equipment here is where injury & trouble await. Do not train to failure. 80-85% of failure is plenty. This leaves reserves to begin recuperation and growth with. Growth only happens with time, extra food, extra sleep, rest from further workouts that stress the growth process. A bike ride for relaxed pleasure won't strss the arms growth, a bike marathon will halt the growth & go backwards(catabolic ie: muscle consumption for energy.) After working legs, you probably won't feel up to any bike rides, etc.
workout #1 - set weight & reps & sets.
workout #2 - slightly higher set weight & /or higher reps & more sets. (end of week one)
workout #3 - slightly higher set weight & /or higher reps & more sets.
workout #4 - slightly higher limit weight & /or pyramiding reps & pyramiding sets.(end of week two)
workout #5 - slightly higher limit weight & /or pyramiding reps & pyramiding sets.
workout #6 - slightly higher or same limit on limit weight & /or pyramiding reps & pyramiding sets. If keeping limit weight the same more sets or reps per set with limit weight used. (end of week three)
workout #7 - slightly higher or same limit on limit weight & /or pyramiding reps & pyramiding sets. If keeping limit weight the same more sets or reps per set with limit weight used. A limit weight can be a limit on one rep in strict form or a lower weight using more reps in strict form . Using a weight between 60-80% of one rep limits for reps creates the need for strength and growth as sets and reps with that weight is used. If you are conditioned and every other workout add 2-5% on to your limit weight for reps or single rep, you are recuperating very well & growing. If not you may be training in a counter productive way. Say that is happening in this part of an 8 week cycle.
Change the cycle.
Workout #8 lower the weight & run the rack style of workout. Warmup with lightest weight. Set 1, Set 2 - add enough weight to do 10 reps with the last one an effort.
Do the same with 8 reps next set, 6 next set, drop the weight to warmup and go real strict & slower till things begin to burn for 2-3 reps - strech & end that bodypart type exercises & move to next ones.
In a cycled set of workouts the total amount of weight & reps & sets rises but fluctuates till after several weeks the progress chart looks like a stock graph with rises and dips. The trend is rising even with dowanward fluctuations, this is done because the body adapts in cyclic fashion not linear fashion.
I also have a suggestion, since this thread is under Christian concerns & the main topic is open 24/7 and exercise per say & bodybuilding especially has no spiritually redeeming qualities for Sabbath; would you consider moving this thread {not the forum just this thread}into the newly renamed forum (I think it's Home and Hobby or House & hobby - embarassing cause I moderate there & don't remember it's name . )
Anyhow that forum is closed over Sabbath and will not be available as a temptation to side track into on Sabbath, when visiting Christian Living. I have built up a strong affinity for the subject over the years and it is a strong temptation for me on Sabbath hours knowing this thread is right there available & waiting. Or talk it over with Daryl, he usually has good ideas too. I trust you guys will come up with a good solution, even if it's different than what I thought about.
I checked & it's "Practical Home & Hobby", talk about a radical "Senior Moment"
Bye for now.
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Edward F Sutton
[This message has been edited by Edward F Sutton (edited May 04, 2001).]