3.1 What is Intensity Cycling?
Description
This article is from the Hardgainer Bodybuilding & Weightlifting FAQ, by Frank J. Kelly and Craig R. Sadler with numerous contributions by others.
3.1 What is Intensity Cycling?
Intensity cycling basically means 'going easy' on the weights for a
few weeks (3-5 weeks) so as to allow your body some time to get ready
for more growth in the future (for a period of 6-12+ weeks).
Normally what happens when a person starts weight training
is that there is an initial period of growth (can be rapid in some
cases) which gradually slows down to a point where you can't add
1-2lbs on your exercises each week. At this stage, your body (and
your mind) could use a short break from the brutal hard work. This
recovery period normally last 3 weeks or more. Of course, you
still use weights, but you use less weight and don't go to failure.
Gradually you build back up to your maximums from the last cycle.
And then you'll find (if you give yourself enough recovery weeks)
that you can now add a good bit of weight to the bar each week
(5lbs or more on the big basics, 2lbs or more on the smaller ones)
to reach new personal bests.
Of course this cycle too will eventually stop, when the
gains stop. Then it's time to begin another cycle by doing your
3+ weeks recovery. Using this method you can make consistent
gains bit by bit, week by week, which will total up to big gains
in a relatively short period.
Bear in mind that 'intensity cycling' is different from
'periodization' where you start a routine with relatively-high reps
(e.g. 12 reps) and after a period of weeks drop the reps by a third,
then another third over another few weeks: the idea being to 'shock'
the muscle by varying the reps and weight used. 'Intensity cycling'
stays with the same rep scheme throughout the cycle, and also for
repeated cycles.
The trouble with training flat-out all the time, is that it always
ends up in overtraining.
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