How To Train And Lift On A Cycle

If your body stops responding to your traditional strength-training workout, you need to add variety to your exercise program. You can train and lift using a periodization cycle to vary your workout and stimulate muscle change. The American Council on Exercise recommends periodizing, or changing your workouts at regular cycles to overcome training plateaus. Your cycles will alternate based on intensity level, weight amount and number of repetitions. Use of a periodized cycle, has been shown to improve muscular fitness and body composition, according to Dr. Len Kravitz, Associate Professor of Exercise Science, at the University of New Mexico.

Step 1

Use an increasing number of repetitions and a decreasing weight amount for cycle one. Perform three to five repetitions and two to four sets your first training day of the week. Perform eight to 10 repetitions and two to four sets your second training day of the week. Perform 12 to 15 repetitions and two to four sets your third training day of the week.

Step 2

Use a decreasing number of repetitions and an increasing amount of weight for cycle two. Perform two to four sets of each exercise. Perform 12 to 15 repetitions your first training day of the week. Perform eight to 10 repetitions your second training day of the week. Perform three to five repetitions your third training day of the week.

Step 3

Use a variety of weights and repetitions for cycle three. Perform two to four sets of each exercise. Perform three to five repetitions the first training day of the week. Perform 12 to 15 the second training day. Perform eight to 10 repetitions on the third.

Step 4

Use the final combination for cycle four. Perform two to four sets of each exercise. Perform eight to 10 repetitions on your first training day of the week. Perform 12 to 15 on the second. Perform three to five on the third.

Tips and Warnings

Select exercises for your major muscle groups, such as chest press, shoulder press, arm curl, arm extension, situp, pullup, pushup, squat, leg press, lunge and calf raise. Include a day of rest in between your strength-training workouts.