cycling routines

Distortion · 05-30-2001, 05:07 PM

How long do you normally keep a ruitine before cycling?

about 2 months ago i did pyramids on the bench alot 12, 8, 6, 4. But for the past mont and a half i've been doing fixed sets. Flat Bench 3x8 1x5 incline 2x8, 1x5, and 2x8 flys. Is it time to go back to a pyramid?

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get bigger, stronger, faster

TheSupremeBeing · 05-30-2001, 05:51 PM

Do not change training routines until progress comes to a halt. Not when it begins to slow, but when it stops.

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Complex problems have simple, easy to understand, wrong answers.

ballast · 05-30-2001, 08:01 PM

I have used Poliquin's stuff with alot of success.I follow his periodization schedule.He recommends an accumulation phase of 3-6 weeks followed by an intensification phase of 3-6 weeks.To clarify, accumulation is 2-4 sets of 2-4 exercises.8 reps or higher with no more than 80% of your 1rm, and rest intervals of 90 sec or less.Intensification is 5-10 total sets of 1-2 exercises.1-6 reps with 80% or greater of 1rm.Rest intervals are 3-5 minutes.This is a basic guideline, but I highly recommend it.I agree that as soon as the gains stop you should alter your routine somehow.There are many variables you can play with.Reps, poundage,tempo,grips,angle,or rest intervals.I find that for me, I progress best if I don't change exercises.As an example, my core leg exercise is front squats.If I hit a plateau(depending on the phase I am in), I might take a 2 sec pause in the bottom position, use an explosive movement coming out of the bottom position or strip some weight off and continue the set.I have noticed that I don't need a significant change to keep progress coming.Hope this helped out.

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matt toupalik

Butch · 05-31-2001, 08:01 AM

Where do you guys get your supplements? Looking for the best deal.

Scotty the Body · 05-31-2001, 08:40 AM

Quote:

Originally posted by TheSupremeBeing:
Do not change training routines until progress comes to a halt. Not when it begins to slow, but when it stops.

I agree with Cack.

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Just another day in the gutter

**MtnBikerChk** · 05-31-2001, 10:01 AM

Quote:

Originally posted by Butch:
Where do you guys get your supplements? Looking for the best deal.

HERE! (go to the home page and click on supplements)

<font size="1">[This message has been edited by MtnBikerChick (edited 05-31-2001).]</font>

**Prince** · 05-31-2001, 10:08 AM

thanks MtnBikerChick!

We offer a wide selection, and great prices! shipping is free for orders over $200.00

and you can use our weekly discount code to get an additional 5% off your order!

go here: http://www.ironmagazine.com/ubb/Forum7/HTML/000075.html

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Just because the majority believes it, does not make it true!

TheSupremeBeing · 05-31-2001, 05:07 PM

I agree with Cack, too.

------------------
Complex problems have simple, easy to understand, wrong answers.

Scotty the Body · 05-31-2001, 07:19 PM

LOL, You Cack me up.

------------------
Just another day in the gutter

05-30-2001, 05:07 PM	#1
Distortion Registered User Join Date: Apr 2001 Location: San Jose, CA, US Posts: 107	cycling routines How long do you normally keep a ruitine before cycling? about 2 months ago i did pyramids on the bench alot 12, 8, 6, 4. But for the past mont and a half i've been doing fixed sets. Flat Bench 3x8 1x5 incline 2x8, 1x5, and 2x8 flys. Is it time to go back to a pyramid? ------------------ get bigger, stronger, faster

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05-30-2001, 05:51 PM	#2
TheSupremeBeing Senior Member Join Date: May 2001 Location: Chillin' in mah cribb, yo. Posts: 598	Do not change training routines until progress comes to a halt. Not when it begins to slow, but when it stops. ------------------ Complex problems have simple, easy to understand, wrong answers.

05-30-2001, 08:01 PM	#3
ballast Registered User Join Date: Apr 2001 Location: Kalamazoo,MI USA Posts: 350	I have used Poliquin's stuff with alot of success.I follow his periodization schedule.He recommends an accumulation phase of 3-6 weeks followed by an intensification phase of 3-6 weeks.To clarify, accumulation is 2-4 sets of 2-4 exercises.8 reps or higher with no more than 80% of your 1rm, and rest intervals of 90 sec or less.Intensification is 5-10 total sets of 1-2 exercises.1-6 reps with 80% or greater of 1rm.Rest intervals are 3-5 minutes.This is a basic guideline, but I highly recommend it.I agree that as soon as the gains stop you should alter your routine somehow.There are many variables you can play with.Reps, poundage,tempo,grips,angle,or rest intervals.I find that for me, I progress best if I don't change exercises.As an example, my core leg exercise is front squats.If I hit a plateau(depending on the phase I am in), I might take a 2 sec pause in the bottom position, use an explosive movement coming out of the bottom position or strip some weight off and continue the set.I have noticed that I don't need a significant change to keep progress coming.Hope this helped out. ------------------ matt toupalik

05-31-2001, 08:01 AM	#4
Butch Registered User Join Date: May 2001 Location: Los Angeles, CA Posts: 1	Where do you guys get your supplements? Looking for the best deal.

05-31-2001, 10:08 AM	#7
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,992 Blog Entries: 25 Photos: 320	thanks MtnBikerChick! We offer a wide selection, and great prices! shipping is free for orders over $200.00 and you can use our weekly discount code to get an additional 5% off your order! go here: http://www.ironmagazine.com/ubb/Forum7/HTML/000075.html ------------------ Just because the majority believes it, does not make it true!

05-31-2001, 05:07 PM	#8
TheSupremeBeing Senior Member Join Date: May 2001 Location: Chillin' in mah cribb, yo. Posts: 598	I agree with Cack, too. ------------------ Complex problems have simple, easy to understand, wrong answers.

05-31-2001, 07:19 PM	#9
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	LOL, You Cack me up. ------------------ Just another day in the gutter