February 2017 Training-Strength Cycle

In high school I followed the bodybuilding routines out of my Muscle and Fitness prescription for years with little progress.  Then one day they published an article by Bill Starr titled “Strength Cycle.”  To my surprise I gained more muscle and strength than I had in 5 years in three months.

As nature has cycles so should training.  In the world of programming this is called periodization.  I’ll be spending the rest of quarter doing what I call a strength cycle.  The goal of this kind of training is to become as strong as possible on four core lifts.  For me they are Squat, Deadlift, Press, and Incline Press (no more bench press).  Behold, my version of Bill Starr’s Strength Cycle:

Monday – Heavy
Squats: 5 sets of 5, 2 down sets of 10
Lying or Seated Leg Curl: 5 sets of 10
Barbell Incline Press: 5 sets of 5, 1 down set of 10
Chest Assistance Work: 5 sets of 10
Decline Sit Up: 5 sets of 10 reps
(Work up to a good weight that you can do across for all sets)

Wednesday – Light
Deadlift:  6 sets of 3 (Add 10 pounds per week)
Pull-Up: 5 sets of 5
Barbell Row: 5 sets of 5 (Add 5 pounds per week)
Back Extension: 5 sets of 10
Decline Sit Up: 5 sets of 10

Friday – Medium
Power cleans – 5 sets of 5 (Add 5 pounds per week)
Overhead press – 5 sets of 5, 2 downs sets of 10-12 reps (Add five pounds per week)
Squats – 3 sets of 5, 2 sets of 3 (Add 10 pounds above Monday’s weight to sets of 3)
Leg Extension: 5 sets of 10 reps
Decline Sit Up: 5 sets of 10 reps

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