How to create your own training program. Part 3: Load cycling

Author: Anton Yuzhakov - Master of Sports of International Class in Bench Press and author of the website youiron.ru.
2016-06-06

This is the third article in the series: “How to Create a Training Program.” In the first article, we talked about the structure of a workout, in the second article, we discussed methods for increasing intensity and how to integrate them into a training program, and the next article will cover periodization in bodybuilding. In this article, we will delve into load cycling and why it is necessary.

Load cycling is a complex process of alternating various training methods to complicate the adaptation process of the body to the load. The human body loves consistency and quickly adapts to any external stimuli to avoid it in the future.

At the start of an athletic journey, any load is stressful for the body. Therefore, any beginner, regardless of how incorrectly they train, will still progress. In the future, the body adapts to the load, creating the need to complicate the training process so that the body continues to adjust to the load reflected in results, whether it be muscle mass growth or improvements in physical qualities such as strength, endurance, speed, or flexibility.

The main goal of cycling is to determine the necessary load. If the load is too small, the body will not perceive it as a stimulus, and the adaptation process will halt. If the load is too great, there may be issues with recovery, often expressed as overtraining, which leads to a decrease in athletic performance, muscle mass, and immunity.

The process of load cycling is very individual, so the following will describe the main criteria by which training load can be evaluated, and naturally, cycled.

In bodybuilding, there are two main criteria by which load is assessed: training volume and training intensity.

Training volume includes the following indicators:

• Weight of the load - the greater the weight, the greater the load.
• Sets and repetitions - a large number of repetitions and sets increases the total volume and, consequently, the training load.

Training intensity includes the following indicators:

• Rest time between sets - reducing rest time increases intensity and, thus, the overall load.
• Methods for increasing intensity - elevate the intensity of both a specific set and the entire training program.

Load can also be cycled by exercises. It should be understood that different exercises impose different training stresses. For instance, squats engage a large number of muscles in the body, while barbell curls only target the biceps, thus the overall load on the body is significantly lower.

Summary and Examples of Load Cycling

As you have understood, load cycling is a creative and individual process. I will provide some examples for both beginners and more advanced trainees.

Beginners should cycle load only based on training volume and exercises, completely excluding any methods for increasing intensity. It is best to try to progress in the weight of the load – this is the most effective method of increasing load, and only after it is nearly impossible to add weight should one transition to increase intensity.

Example of load cycling based on sets, repetitions, and weight using squats:

• Week One - Squats with 100 kg for 4 sets of 8 repetitions.
• Week Two - Squats with 90 kg for 3 sets of 10-12 repetitions.
• Week Three - Squats with 110 kg for 4 sets of 5-6 repetitions.

For Advanced Trainees, load should be cycled across all possible parameters. Frequently change exercises in the training split, vary the number of sets and repetitions, and incorporate methods for increasing intensity. It is also very effective to switch the combination of muscle groups worked on during training. For example, train the chest muscles with triceps one week, then switch to training chest muscles and biceps the next week.

Example of load cycling based on exercises, sets, repetitions, weight, and intensity-increasing methods using squats:

• Week One - Squats with 140 kg for 4 sets of 8 repetitions, the last 2 repetitions are forced, rest between sets is 180 seconds.
• Week Two - Squats with 110 kg for 3 sets of 10-12 repetitions, the last two repetitions are partial, rest between sets is 90 seconds.
• Week Three - Squats with 155 kg for 5 sets of 5-6 repetitions, rest between sets is 240-300 seconds.

More detailed examples are described in the video.

If you would like a professional to create a program for you, feel free to contact me in any convenient way:

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