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Cycling Training for Lean Mass, Strength & Muscle Gains
Most people overtrain and under recover, especially at first, then wonder why they are dissatisfied with their progress. There are 3 essential components to lifelong healthy strength/muscle/lean mass gains, these are:
- A good, well balanced and varied diet with lots of protein (lean meat and protein supplements), fresh/frozen vegetables, low glycaemic index carbohydrates, adequate water intake and a small amount of super nutrient foods, such as nuts, berries and fresh fruit.
- Adequate relaxation, rest and sleep.
- Cycling your resistance training.
Following is a worked example of how to cycle training. You adjust the weights to suit your current ability, so...
- Assuming 3 training sessions per week
- A six week training cycle
- And a current one rep maximum bench press of 80Kg, squat 100Kg & deadlift 125Kg
Work out on alternate weekdays, your program should look something like this:
- Week 1 Warm up 8-12 minutes (if you have access to a whole body vibration (WBV) machine this will speed up your progress significantly)
| WORKOUT 1 flat bench & incline press |
WORKOUT 2 squats | WORKOUT 3 deadlift |
| Set 1: 6 reps 20Kg | Set 1: 6 reps 40Kg | Set 1: 6 reps 55Kg |
| Set 2: 6 reps 35Kg | Set 2: 6 reps 50Kg | Set 2: 6 reps 65Kg |
| Set 3: 6 reps 45Kg | Set 3: 6 reps 65Kg | Set 3: 6 reps 80Kg |
| Set 4: 6 reps 55Kg | Set 4: 6 reps 80Kg | Set 4: 6 reps 90Kg |
| Set 5: 6 reps 60Kg | Set 5: 6 reps 90Kg | Set 5: 6 reps 100Kg |
- Week 2 Same but Add 5Kg to all sets
- Week 3 Same but Add 5Kg to all sets
- Week 4 Same but Add 5Kg to all sets
- Week 5 Same but Add 5Kg to all sets
- Week 6 Add 5Kg to all sets and add 1 extra set as a pyramid ie. 1 rep as heavy as you can, take off 5Kg do as many as you can, take off 5Kg do as many reps as you can, strip bar to 20Kg rep out to failure (until you can’t lift another rep)
- Week 7 RECOVERY WEEK, NO TRAINING
I have set out just one week in detail, just follow the guidance for increasing the resistance each week and do exactly the same throughout the cycle. Write your program down and tick off the sets as you complete them.
Train your abs every workout. You can add any body part specific (isolation) exercises you wish to your program (such as dumbbell curl for biceps), but never start your workout with them or neglect the major compound exercises. As a general rule, train legs, arms and back/shoulders on separate days.
If you plateau (that is you are unable to increase the Kg on an exercise for 2-3 weeks running) try adding a negative set at a higher weight or changing to dumbbells for a few weeks. It’s worth remembering that the increases you achieve will get smaller and further apart as you approach your natural strength limits and you will have to adjust your program accordingly.
Basic protein supplementation routine:
- Take 3 shakes per day, every day. Put 30 grams of whey protein (3 heaped tablespoons in a glass of milk then shake or blend to mix.
- NB On training days add 1 heaped tablespoon of calcium caseinate to the shake you take after your workout. Keep up the protein supplementation even on rest week.
All the information given here is intended as general guidance only, you should consult your medical practitioner, dietician or health professional for advice that is specifically for you, especially if you have any medical condition or are having medication, therapy, surgical treatment or medically recommended dietary restrictions.
