The typical power-lifting cycle will consist of three phases: Hypertrophy, strength, and power. The hypertrophy phase consists of 8-10 reps per set. This phase may last 1-6 weeks with intensities from 65-79% of one rep maximum (1RM). This phase is also responsible for developing a good muscular and metabolic base for the future. Rest between each set should stay at 45-90 seconds. The use of shorter rests in this phase will maximize the natural primary anabolic hormones that are used in muscle tissue growth. The strength phase is 5-8 reps per set. This may last from 2-8 weeks with a weight intensity of 80-90% of 1RM. The rest periods in this phase should be increased to about 5 minutes. This will ensure the muscles have completely recovered from the higher intensity workout. The last phase is the power-lifting phase. This will have sets with 1-4 reps at an intensity level of 90-107% of 1RM. The muscles need more time in this phase to recover to be ready for the next set. When the final phase is completed it is best to take a week or 2 off from the gym. This kind of rest will give your body and mind time to completely recover from the tremendous stress put on them in the power phase of the cycle. It should be noted that this rest could be active rest, which means that you can do other activities other than weight training.
The following is an example power-lifting cycle.
|Saturday||Light Bench Press
For you to know what your best set of five, four, three, two, or one repetition is take your best and multiply it by the numbers given.
2 reps – ? x 1.06
3 reps – ? x 1.12
4 reps – ? x 1.15
5 reps – ? x 1.18
This will give an estimate of your best 1RM without actually having to do it. Now we have a number to work with. In doing this you will get stronger.