Cycling method for a non- competitive body builder

19 Aug, 2018 - 00:08 0 Views
Cycling method for a non- competitive body builder

The Sunday News

well-rounded-chest-muscle

Simon Gama
IF you are not a competitive bodybuilder but want to make the most of your workouts for years to come I encourage you to follow this simple cycling routine.

1. Put a variety of exercises in your programme since they will stimulate your nervous system which in turn will stimulate your muscles.

2. Keep tabs on the amount of weights you use and the number of repetitions and sets you do, when you see positive results start to level off, it’s time to change your routine or introduce a light week.

3. Generally the most effective cycling method appears to be three weeks of heavy work followed by a week of light work. The light work for maximum super compensation. This helps your body not only to recuperate better and avoid any possible training injuries from fatigue but also to grow strength and muscular mass fast. Use this cycling method only after you have completed your power and bulk routines, not before.

How to make up your own routines
I have brought you through the first three months of training three times a week on your whole body. I have brought you through my special advance split system of training and finally my special bulk and power routine. You have seen how to incorporate that into my cycle system of training.

Now I will show you how to make up some bodybuilding routines using different forms of my split system. You will be able to make up your own routines because you now have the maturity to understand and appreciate the wieder instinctive principle.

My instinctive principle says that, ultimately only you can be the master of your body and the training to make your body the way you want it. You must be creative and imaginative. You must be unique in your approach to maximise your gains.

Different people respond to different programmes, sets, reps and exercises. At some point you will see that a particular routine may not be giving you the mass or power you want or maybe a particular scheme of sets and reps don’t seem to be giving you the shape you want.

Also during different periods of your training year, you will need to adjust your routine to gain mass. Then later on you might need to contract a new routine to improve your definition and shape so as you can see, the weider instinctive principle is crucial to your understanding of how to develop and contract new routines. Here are some options for you.

ALTERNATIVE A
Monday to Thursday    Wednesday to Saturday
1.    Chest                             1. Thighs
2.    Shoulders                    2. Back
3.    Triceps                        3. Biceps
4.    Forearms                    4. Abdominals
5.    Calves
6.    Abdominals

ALTERNATIVE B
Monday to Thursday    Wednesday to Saturday
1.    Abdominals               1. Abdominals
2.    Chest                          2. Thighs
3.    Back (upper)            3. Biceps
4.    Shoulders                 4. Triceps
5.    Forearms                  5. Lower back
6.    Calves

After about a year of consistent dedicated workouts you can graduate to using a five-day a week split routine, training Monday through to Saturday with Wednesday and Sunday off. In this case you will still divide your body into roughly equal halves, training the first on Monday, Thursday and Saturday then after half of Monday, Tuesday and Friday. Then in the next week you should train the half that was worked only twice the first week on Monday, Thursday and Saturday.-Additional information from Online sources

 The writer is a fitness trainer at Body Works Gym in Bulawayo.

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