I am looking for an increase in strength as far as my bench goes. I was reading through the site and ran into this cycle:
week 1: 5 sets of 10 @ 50% of your 1 rep max
week 2: 10x50%, 8x60%, 8x62.5%, 7x70%, 6x67.5%
week 3: 10x50%, 8x62.6%, 7x65%, 7x67.5%, 5x70%
week 4: 10x50%, 7x65%, 7x70%, 6x72.5%, 5x75%
week 5: 10x50%, 7x72.5%, 6x75%, 5x77.5%, 4x80%
week 6: 10x50%, 6x75%, 6x77.5%, 4x80%, 3x82.5%
week 7: 10x50%, 6x80%, 5x82.5%, 4x85%, 3x87.5%
week 8: 10x50%, 6x75%, 4x85%, 2x90%, 1x105%
My question is, after I am done with the cycle and find your new max, what then? Do I start over with the same cycle or move to something more advanced? I also think I will use this cycle for squats too since I read it can help both.
week 1: 5 sets of 10 @ 50% of your 1 rep max
week 2: 10x50%, 8x60%, 8x62.5%, 7x70%, 6x67.5%
week 3: 10x50%, 8x62.6%, 7x65%, 7x67.5%, 5x70%
week 4: 10x50%, 7x65%, 7x70%, 6x72.5%, 5x75%
week 5: 10x50%, 7x72.5%, 6x75%, 5x77.5%, 4x80%
week 6: 10x50%, 6x75%, 6x77.5%, 4x80%, 3x82.5%
week 7: 10x50%, 6x80%, 5x82.5%, 4x85%, 3x87.5%
week 8: 10x50%, 6x75%, 4x85%, 2x90%, 1x105%
My question is, after I am done with the cycle and find your new max, what then? Do I start over with the same cycle or move to something more advanced? I also think I will use this cycle for squats too since I read it can help both.
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