training cycles

[Bonesaw]

I need some suggestions about where to go from here, a training road-map if you will. I was doing everything heavy, pyramiding up compounds and 3-4 sets of 10 on iso's. 4 day split. Doing all standard compound lifts. This was working for the last year or more but progress halted. Now for the last 2 weeks I've been using a low weight high rep form and its going well. I swapped out an exercises or 2 from every workout and changed grips, ect. Strength is increasing in these new rep numbers. Still feel like I'm continuing to grow.

I know I could just wait it out for a couple of months and see where this takes me but if some one more knowledgeable wants to input some advise that would be great.

A. How long should I go continue this way?
B. When should I go back to heavy?

Goal is hypertrophy and weight gain.

 

[Powermaster]

Here's a link explaining how to incorporate non-linear periodization which help tremendously in keeping you progressing.
http://www.ironmagazineforums.com/training/113873-selecting-proper-rep-ranges-your-program.html

 

[bjg]

this is a 3 weeks road map: just do what your doing low weight high rep one week to failure ( but not in every set.. in about half the sets ), the next week also high rep but not to failure then the next week go heavy. then again repeat

 

[32bulkcycle]

The only thing id say is try to change things up every 6-12 weeks to keep your body shocked

 

[MuscleGauge1]

Here's a link explaining how to incorporate non-linear periodization which help tremendously in keeping you progressing.
http://www.ironmagazineforums.com/training/113873-selecting-proper-rep-ranges-your-program.html

This is great information. Thanks for sharing this

 

[Bonesaw]

i guess i am just unsure how to mix things up? I've been doing 3 x 15 reps per set mostly and it feels like I'm getting a really good workout from it. Obviously I wont be doing this for that long just something to shock my muscles into responding differently.

 

[IR0NASSAULT]

I recently started Muclemags M.A.S.S. sytem. Absolutely no time to adjust to anything really. Its a 15 week training cycle thats split up into 3 smaller training cycles. Looked for a link to post but couldn't find one. The Musclemag Encyclopedia is like 30 bucks, it's outlined in it. It's extremely easy to see your gains because of the way its structured.

 

[Bonesaw]

bump for more opinions?

 

[zoco]

You also have the option to do a deload and reset all the weights. Start again with weights that are about 60-70% of your maximal weights (higher reps 10-12) and go up from there until you surpass your previous maxes.

 

[Bonesaw]

thats what I did.

 

[manickanuck]

Sorry if this has been mentioned as I did'nt read every post, I would throw in a heavy week every month still. You don't want your body to get accustomed to lifting light if mass is what your looking for. I sometimes tell myself before going to the gym that I'm going to have a light day but never end up doing it lol. Instead I'll change the order of my workout a bit.

 

[bjg]

^^^ just read my earlier post..i think bonesaw ought to try that for a while.

 

[PushAndPull]

I'd recommend this routine for a change up.
Power. Rep Range. Shock. Time to Grow Without Plateau | Muscle & Strength

 

[Bonesaw]

that sounds good. I like the idea of switching everything slower though like 2 weeks on each.

 

[PushAndPull]

^^^Even better, I have never followed exactly what he does. It doesn't seem like he even recommends it, but i've had great results applying the basic P/RR/S principles to the push/pull/legs routine.