Tanner01
Level 2 Valued Member
I am not exactly new to weight lifting but I still consider myself a beginner because I was never consistent. I basically haven't worked out for more than 2 months in a row and that was around 3 years ago. It's has mostly been on and off with no results for years.
More info about me:
- 28 years old
- Very weak (desk jockey for most hours of the day).
- My goal is hypertrophy but since I am weak and believe increasing my strength relative to my BW will better my life and general day-to-day, I figured I should do a strength based program for a few months before hitting Modified DeLorme from BBB or Russian Bear from PTTP (leaning more towards bear routine since I heard it increases strength as well as size better when compared to DeLorme which only increases size for the most part).
After reading PTTP book, I like the look of the PTTP program for strength but in planning my weights/waves/cycles I got confused how it is supposed to be set up.
In the book it says that a cycle shouldn't be less than 8 workouts and then it recommends the 4 up 3 down method (the parts I am confused about).
I chose to do wave cycling with 8 workouts per cycle using the 4 up 3 down method for 5 days per week (Mon - Fri) with 2x5 (second set 90%). I will run this for 8 weeks and then reevaluate my progress/goals.
My questions:
1. Is the 4 up 3 down method considered a mini cycle within the larger 8 workout cycle, meaning that I can progress my 5RM every 4 workouts (and therefore progress my 5RM twice in my 8 workout cycle) or would this be too much to handle since I will be working out 5 days per week and should therefore have a greater run-up to the new 5RM workout.
2. If I shouldn't progress every 4 workouts, should my 8th workout be the only progress I make on my 5RM?
An example of what I am asking. If my current 5RM for DL is 100 pounds, which option do I set it up as:
Option 1 (hit new 5RM every 8 days):
Day 1 - 70
Day 2 - 80
Day 3 - 90
Day 4 - 100
Day 5 - 80
Day 6 - 90
Day 7 - 100
Day 8 - 110 (new 5RM hit every 8 workouts)
Day 9 - 80
Day 10 - 90....
OR
Option 2 (hit new 5RM every 4 days but 8 workout cycle progress 10 pounds like in option 1):
Day 1 - 90
Day 2 - 95
Day 3 - 100
Day 4 - 105 (new 5RM)
Day 5 - 95
Day 6 - 100
Day 7 - 105
Day 8 - 110 (new 5RM)
Day 9 - 100
Day 10 - 105....
OR
Option 3 (new 5RM every 4 workouts but progresses double per 8 workout cycle compared to option 1 & 2):
Day 1 - 80
Day 2 - 90
Day 3 - 100
Day 4 - 110 (new 5RM)
Day 5 - 90
Day 6 - 100
Day 7 - 110
Day 8 - 120 (new 5RM)
Day 9 - 100
Day 10 - 110....
OR
Option 4 (new 5RM on the 7th and 8th workout, then reset):
Day 1 - 75
Day 2 - 80
Day 3 - 85
Day 4 - 90
Day 5 - 95
Day 6 - 100
Day 7 - 105 (new 5RM)
Day 8 - 110 (new 5RM)
Day 9 - 85
Day 10 - 90....
.....
Day 15 - 115
Day 16 - 120
OR, since I am a beginner, and weak with lots of room to grow, can I make shorter cycles like this (1 cycle per week with 5-10 pound jumps per cycle):
Option 5:
Day 1 - 70
Day 2 - 80
Day 3 - 90
Day 4 - 100
Day 5 - 110 (new 5RM)
Day 6 - 80
Day 7 - 90
Day 8 - 100
Day 9 - 110
Day 10 - 120 (new 5RM)
and then continuing this pattern until I can't hit 10 pounds jumps, then moving down to 5 pound jumps per week.
Any thoughts and advice will be greatly appreciated. Thank you.
More info about me:
- 28 years old
- Very weak (desk jockey for most hours of the day).
- My goal is hypertrophy but since I am weak and believe increasing my strength relative to my BW will better my life and general day-to-day, I figured I should do a strength based program for a few months before hitting Modified DeLorme from BBB or Russian Bear from PTTP (leaning more towards bear routine since I heard it increases strength as well as size better when compared to DeLorme which only increases size for the most part).
After reading PTTP book, I like the look of the PTTP program for strength but in planning my weights/waves/cycles I got confused how it is supposed to be set up.
In the book it says that a cycle shouldn't be less than 8 workouts and then it recommends the 4 up 3 down method (the parts I am confused about).
I chose to do wave cycling with 8 workouts per cycle using the 4 up 3 down method for 5 days per week (Mon - Fri) with 2x5 (second set 90%). I will run this for 8 weeks and then reevaluate my progress/goals.
My questions:
1. Is the 4 up 3 down method considered a mini cycle within the larger 8 workout cycle, meaning that I can progress my 5RM every 4 workouts (and therefore progress my 5RM twice in my 8 workout cycle) or would this be too much to handle since I will be working out 5 days per week and should therefore have a greater run-up to the new 5RM workout.
2. If I shouldn't progress every 4 workouts, should my 8th workout be the only progress I make on my 5RM?
An example of what I am asking. If my current 5RM for DL is 100 pounds, which option do I set it up as:
Option 1 (hit new 5RM every 8 days):
Day 1 - 70
Day 2 - 80
Day 3 - 90
Day 4 - 100
Day 5 - 80
Day 6 - 90
Day 7 - 100
Day 8 - 110 (new 5RM hit every 8 workouts)
Day 9 - 80
Day 10 - 90....
OR
Option 2 (hit new 5RM every 4 days but 8 workout cycle progress 10 pounds like in option 1):
Day 1 - 90
Day 2 - 95
Day 3 - 100
Day 4 - 105 (new 5RM)
Day 5 - 95
Day 6 - 100
Day 7 - 105
Day 8 - 110 (new 5RM)
Day 9 - 100
Day 10 - 105....
OR
Option 3 (new 5RM every 4 workouts but progresses double per 8 workout cycle compared to option 1 & 2):
Day 1 - 80
Day 2 - 90
Day 3 - 100
Day 4 - 110 (new 5RM)
Day 5 - 90
Day 6 - 100
Day 7 - 110
Day 8 - 120 (new 5RM)
Day 9 - 100
Day 10 - 110....
OR
Option 4 (new 5RM on the 7th and 8th workout, then reset):
Day 1 - 75
Day 2 - 80
Day 3 - 85
Day 4 - 90
Day 5 - 95
Day 6 - 100
Day 7 - 105 (new 5RM)
Day 8 - 110 (new 5RM)
Day 9 - 85
Day 10 - 90....
.....
Day 15 - 115
Day 16 - 120
OR, since I am a beginner, and weak with lots of room to grow, can I make shorter cycles like this (1 cycle per week with 5-10 pound jumps per cycle):
Option 5:
Day 1 - 70
Day 2 - 80
Day 3 - 90
Day 4 - 100
Day 5 - 110 (new 5RM)
Day 6 - 80
Day 7 - 90
Day 8 - 100
Day 9 - 110
Day 10 - 120 (new 5RM)
and then continuing this pattern until I can't hit 10 pounds jumps, then moving down to 5 pound jumps per week.
Any thoughts and advice will be greatly appreciated. Thank you.