If you're training primarily for strength, training in a three week cycle could be an interesting idea to try. This cycle is primarily targeted at the big compound excersises such as squat, bench and deadlift.
NOTE: The weights used during week 1 and 2 are never modified, only when your max is up by 20-30 lbs in a particular lift.
A sample list of excersises where this could be used:
Squats
Benchpress
Deadlifts
Lat pulldowns
Chins
Dips
Front squats
C&J
Week 1:
Light weights
High reps = 5 reps
Week 2:
Moderate weights
3-5 reps
Week 3:
Max or near max weights on all excersises
Low rep workouts, 1-3 reps
Sample workout layout for a week:
Week 1:
Mon
Squats 5*5
Front squats 3*5
Lat pulldowns 5*5
Wed
Benchpress 5*5
Dips 5*5
Side laterals 3*5
Abs 5*10
Fri
Deadlift 5*5
C&J 5*5
Seated DB presses 5*5
Some excersises, like calves, side laterals and such don't lend themselves for extremely low rep training. So just include a few sets here and there.
Every third week you will be going at max, or near max weights. So make sure to NOT go as heavy the other two weeks.
You may even want to strip off a set or two from each excersise when you get to the max out week.
YIP
Zack
