Beyond-Brawn-2nd-Edition

SETTING THE SCENE FOR BUILDING MUSCLE AND MIGHT
1.111 A training program can be comprised of a single training routine (for a oneroutine
program) or multiple routines (for divided programs). Many people
use “routine” and “program” synonymously.
Cycles
1.112 Training routines are usually slotted into cycles. A training cycle varies the
training intensity, typically over a period of about 10–12 weeks. Cycles can be
shorter, or longer.
1.113 A cycle has a comfortable initial few weeks where you focus on exercise
technique and ironing out any flaws. Also during this stage you get used
to any exercise changes you may have incorporated into the program. e
comfortable start gives your mind and body a break from the intensity of
full-bore training. You get mentally and physically restored, and that provides
the springboard for moving well into new poundage territory later on.
A gaining momentum is created.
1.114 Over the cycle’s initial few weeks you should fairly quickly increase your
exercise poundages. en you hit the intensive stage, which you should drag
out for as long as possible with small and gradual poundage increments. e
more poundage gains you clock up, the more muscle gains you will make.
1.115 On the surface, beginners do not have the need for cycling that experienced
trainees usually do. is is largely because beginners have yet to develop the
ability to train very hard, and are using only very light weights relative to
their ultimate potential strength. Despite this, beginners should never push
themselves hard until they have learned good form, and slowly built up their
weights while maintaining good form.
Degree of effort
1.116 “Training to failure” means taking a set to the point where you cannot
move the bar any further against gravity. (Some people call this “training
to momentary failure.” You need to realize that there is no universal agreed
definitions of “failure” in its different contexts. is causes confusion.) At
that point of failure you either lower the resistance to a safe resting place,
or a training partner helps you to complete the rep. In practice, most people
could extend their “to failure” sets by several reps if they were well supervised
and motivated.
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