Growth cycles: learn to use power-training cycles to enhance your muscle-building progress


HOW LONG SHOULD a bodybuilder stay on a strength/power training cycle? According to Jim Romagna, CSCS, head strength coach at Loras College in Dubuque, Iowa, the answer all depends on your body's individual response to training. "The body has an incredible ability to adapt to different types of training. When you modify your program every 6-8 weeks, this keeps your body from adapting to the training stimuli." Romagna explains that when your body adapts, it stops making improvements. This is true of training programs that target gains in both muscle mass and strength. So to keep making progress, the best strategy is to change course frequently.

"Bodybuilders often train like power-lifters for good reason," Romagna says. "It helps them add size. My philosophy is that compound moves such as squats and deadlifts should always be part of any training regimen, whether you're emphasizing strength gains or muscle-building. These two lifts, hands down, build the most strength and size."

To make the most of your strength and muscle mass, Romagna recommends alternating cycles of each. "For instance, with squats, for the first six-week phase, you can work with heavy weight, low reps and long rests between sets [see link below]. Then, for the next six-week phase of your training, focus on exercises such as lunges (lateral, reverse, front), step-ups and high-rep squats--any movement that works the lower body a little differently than heavy squats. For all these moves, keep your reps in the 12-20 range, where the weight isn't incredibly heavy, but you really feel the deep muscle burn by the end of the set. Keep rest periods between sets to about a minute."

Finally, Romagna advises that you pay attention to how your body adapts. "I've gone as long as 13 weeks on one program because I was still making strength gains. As long as you continue to make progress on your program, you can stick with it. Once you start to plateau, it's time to change it up."

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