Cycle or "Periodization" Training

This technique is designed to get maximum results by altering training intensity (i.e. how much effort you put into a workout) over a certain time span. There are different schools of thought on the best Cycle Training method, but a typical plan might run as follows:

Week One

A "recovery" phase of easy workouts to allow you to completely recover from the stresses of the last phase and prepare for the following weeks. Working the whole body twice this week is about right.

Weeks Two to Four

A "build-up" phase of demanding high-volume workouts (many sets in total) that increase the body's hormone levels, energy reserves and ability to recuperate. You should train three or more days each of these weeks and use techniques such as pre-exhaust and super sets.

Weeks Five to Eight

A "growth" phase of lower-volume (less sets in total), heavy weight training to build strength and muscle size, capitalising on the preparation made in the previous four weeks. Basic, heavy compound exercises with adequate rest between sets are required.

It is important to remember that this technique depends on the cycling of training styles - training at the build-up or growth levels for too long will certainly result in overtraining.

Examples of suitable routines for each phase, from the Routine Creator:

Phase	Sample Routines
Recovery	Circuit Routine, or Full Body Routine on Machines, or Full Body Routine on Free Weights
Build-up	2 x 2 Day Split, or 4 Day Split
Growth	3 Day Split, or 2 Day Split

You can customise these sample programs to your own preferences by clicking 'Change Exercises' at the bottom of the Routine Creator page.

Suggested reading on Periodization Training:

Special set and rep techniques

Cycle training is extremely demanding, especially in the build-up phase, so it is important not to go too far. Techniques which combine sets such as pre-exhaust, super sets and triple-drop are OK in the build-up but you should stick to straight or pyramid sets with heavy weights in the growth phase.

Rep techniques such as exercising to failure and especially forced reps should not be necessary in any phase and may be too demanding to recover from in time for the next workout. If you finish your sets when you can no longer maintain good form you will be more likely to avoid injury and overtraining.

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When following a demanding training regime it is important to eat good food regularly so you have the energy to get through the workout and nutrients so your body can repair itself. "Good food" in this case has the same meaning as always - low fat and sugars; good sources of protein; plenty of complex carbs; and regular, varied fresh fruit and vegetables. There are however, some special factors to consider when eating to fuel and recover from demanding weight training:

• Eat regularly. Your body will need constant fuel to rebuild itself but the amount of food you can properly digest in one sitting is limited, particularly when it comes to protein. Three to four balanced meals and two to three snacks (e.g. milk, protein drinks) per day is a rough guide.
• Protein is an important requirement for muscle building. A rule of thumb for protein requirements is one gram of protein per pound of bodyweight per day (or two grams per kilo) from sources such as fish, poultry, lean red meat and protein supplements. Spread your protein intake over the whole day.
• Energy comes from complex carbohydrates. Your body needs energy for every function, including exercise and muscle building, and the best source is complex carbs - from rice, potatoes, pasta, bread etc. Complex carbohydrates can be stored in the body as glycogen and used later whereas simple carbs (from sugars, fruit etc.) only give short term energy.
• Protein and carbohydrates are what your body will need in the greatest volume (after water!) but do not forget that you will also require some fats and other nutrients (vitamins, minerals etc.) from sources such as oily fish, fruit and vegetables, nuts and seeds. You may choose to supplement your diet with vitamins etc. if you find it hard to include plenty of varied fresh foods.

 

Suggested reading on nutrition:

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Your body does not grow from exercise alone. In fact, hard weight training puts your muscles under immense stress and the short-term effect is the soreness and weakness that many of us experience following a workout.

Growth occurs when your body is recovering from exercise, by building stronger and larger muscles better able to cope with the strain of lifting weights. Without adequate recovery you will quickly suffer from overtraining and become weaker.

Recovery requires not just time but also good nutrition and preferably minimal other demands on your body. If there are other activities which you need to recover from such as drinking, late nights, or a physical job, you may need more time before your next workout. The key to recovery is to listen to your body and know when you need more rest - allow yourself to add an extra rest day when required. See Seven Rules To Remember for more information.

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Most people start weight training with a strong will to exercise regularly and meet their goals. If this was not the case they never would have made it to the gym in the first place.

At some point, however, many people who weight train lose heart and find it hard to put effort into their exercises. The reasons are varied but often include boredom with the training routine; a strength "plateau" that cannot be overcome; or difficulty recovering.

If this happens, ask yourself the following:

• Are you recovering sufficiently from your training? It is often quite difficult to identify your own overtraining but if you feel stronger after a two-week break then it is almost certain that insufficient recovery is the problem.
• When was the last time you changed your program? The body does not grow from unchanging stimuli, but by adapting to new challenges. Try using more weight each week (even a couple of pounds extra - do not be afraid to use the smallest weight discs); change exercises or use different techniques; or have a complete routine change. Use the Routine Creator for ideas.
• It could be time to re-evaluate your goals. Not everyone has to want to be Mr Olympia. Switch to a full-body workout once or twice a week - you may not see large gains but it will keep you fit and help you decide whether an all-out muscle-building routine is for you.

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