Cycle Your Intensity Throughout a Training Block

Cycling intensity/effort throughout a training cycle.

How long should a training cycle last?

Depends. But usually 8-12 weeks is a good time frame.

Earlier in the cycle, use lighter weights and leave more reps in reserve each set (like 4-5 reps in reserve).

This allows you to build some momentum while adapting to the new program, exercises, rep ranges, or simply restarting the same program but after a deload. 

As the program advances and you become more comfortable with the program, push closer to failure. The weights will increase, you'll start grinding out reps at the end of your sets...

The ween-in phase of a cycle may last anywhere from 2-4 weeks. During the final 4-8 weeks you'll increase intensity and work closer to failure. By the end of the cycle, you'd ideally be checking off a few new PRs.

You cannot go balls to the wall every session every week for an entire year.

Accept this and allow yourself those 2-4 weeks to start with weights and reps that leave more reps in reserve.

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