Long Cycle Beginner Muscle and Strength Building Workout - Muscle & Strength
Long Cycle Beginner Muscle and Strength Building Workout - Muscle & Strength
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Workout Summary
This workout routine is designed to help beginning lifters add as much muscle and
strength as possible, moving them to the intermediate stages of lifting as quickly as
possible. Here’s how it works.
Trainees will start with 12 rep sets for each exercise. They will continue adding
weight each week to these exercises until they are no longer able to reach 12 reps
per set. At that point they will decrease the weight by 10% and drop to 11 rep sets.
Now using 11 reps per set, lifters will begin the process of adding weight to the bar
each week on exercises until they are unable to perform 11 reps per set. When this
occurs they will drop the weight by 10% and start over the following week
performing 10 rep sets.
Lifters will continue to use this pattern, working up in weight over time, and down to
5 reps per set. When a lifter is unable to reach 5 reps per set on a given exercise,
they will drop the weight by 10% and begin the HLM (Heavy, Light, Medium) protocol
detailed in the second half of this article.
12 Rep Sets – Work until you can no longer perform 12 reps for each of the
3 sets of a given exercise. At that point, drop the weight by 10% and start
over with 11 rep sets.
11 Rep Sets - Work until you can no longer perform 11 reps for each of the
3 sets of a given exercise. At that point, drop the weight by 10% and start
over with 10 rep sets.
10 Rep Sets - Work until you can no longer perform 10 reps for each of the
3 sets of a given exercise. At that point, drop the weight by 10% and start
over with 9 rep sets.
9 Rep Sets - Work until you can no longer perform 9 reps for each of the 3
sets of a given exercise. At that point, drop the weight by 10% and start over
with 8 rep sets.
8 Rep Sets - Work until you can no longer perform 8 reps for each of the 3
sets of a given exercise. At that point, drop the weight by 10% and start over
with 7 rep sets.
7 Rep Sets - Work until you can no longer perform 7 reps for each of the 3
sets of a given exercise. At that point, drop the weight by 10% and start over
with 6 rep sets.
6 Rep Sets - Work until you can no longer perform 6 reps for each of the 3
sets of a given exercise. At that point, drop the weight by 10% and start over
with 5 rep sets.
5 Rep Sets - Work until you can no longer perform 5 reps for each of the 3
sets of a given exercise. At that point, drop the weight by 10% and start over
with a 5 rep HLM approach (see below).
Monday – Workout #1
Wednesday – Workout #2
Friday – Workout #3
Monday
Workout #1
Wednesday
Workout #2
Friday
Workout #3
As you can see, each exercise will track in its own, unique way. You might be
performing 9 rep sets on squats while using 7 rep sets for bench press. This is
normal.
Once your major lifts (squats, deadlifts, bench press, overhead press and rows) are
down to 5 reps per set, you may want to move on to a more intermediate-style
program.
For the smaller lifts, like lying tricep extensions and curls, you’ll simply need to start
with a very easy weight that allows for 12 reps per set. If you make a mistake, and
start to heavy, simply drop the weight the next time you perform this lift and start
the process over.
For the rest of the exercises, add the bare minimum amount of weight possible each
week. These assistance exercises do not generally allow for a huge amount of
weight, so you want to progress slowly, but consistently.
Dips and Pull Ups. If you utilize dips and pull ups you may not be able to perform
12 reps per set. That is perfectly fine. Focus on working up to 12 reps per set, and
once you reach this level start to add weight (very slowly) via a dipping belt.
If you are unable to perform dips, use tricep extensions. If you struggle with pull ups,
use lat pull downs or rack chins.
Do not go under 8 reps for tricep extensions or lat pull downs. Once you reach this
level, continue adding weight when you are able to perform 8 reps per set.
Lying Tricep Extensions. These are not skullcrushers. Check out the video below
by Mark Rippetoe on how to perform this movement.
14:15
Leg Curls. Don’t go below 8 reps per set. When you are able to perform 8 reps per
set, add weight.
Dumbbell Curls. Don’t go below 8 reps per set. When you are able to perform 8 reps
per set, add weight.
Weighted Sit Ups. You don’t need to go crazy with weight on this exercise. Slowly
add resistance over time to challenge the abs. You do NOT need to use the long
cycle protocol for this lift.
Calf Raises. Don’t go below 8 reps per set. When you are able to perform 8 reps per
set, add weight.
Power Shrugs. Don’t go below 5 reps per set. When you are able to perform 5 reps
per set, add weight. These are explosive shrugs. Check out the following video for
more information on how to perform them correctly.
09:12
Cable Crunches. You don’t need to go crazy with weight on this exercise. Slowly
add resistance over time to challenge the abs. You do NOT need to use the long
cycle protocol for this lift.
When you increase food, carbohydrate and sodium intake, which will happen during
a bulk, your body will hold more water. Again, this is not fat gain.
After the first 2 weeks you want to adjust your calories appropriately so you are
gaining about 2-3 pounds per month.
If you are worried about losing your abs, or simply don’t want to do what it takes to
gain weight and maximize muscle and strength gains, then the program won’t work
as well. Food is anabolic. If you undereat, progress can’t be guaranteed.
You are going to be eating a lot of food during this program. Eating some extra
protein in the name of balance isn’t going to kill anyone. It might not be needed for
muscle growth, but it will help you achieve a more balanced eating plan. And meat
tastes good, so enjoy.
It might be worth your time to spend a week analyzing your macronutrient intake to
see if you are eating enough fats. If your fat intake level is below 20%, I recommend
bumping it just a bit.
When I reach 5 rep sets for the major lifts can I continue on with the HLM program?
Yes, but once you reach this level there is a more optimal way of training. Look for
an intermediate version of this workout soon.
On the sang note, a rank beginner has the potential to move up to a 400+ pound
squat and deadlift max after only 6 months. Again, highly unlikely this will happen.
The Long Cycle program starts easy, but becomes challenging very rapidly.
Long Cycle HLM
When you can no longer perform 5 reps per set on one of the following exercises, it
is time to start an HLM protocol:
Squat
Deadlift
Bench Press
Overhead Press
Barbell Row
Rotate between heavy, light and moderate days for the given exercise.
For example, because you work squats only twice a week, your set up would look
something like this:
Heavy Days – On heavy days you attempt to perform 5 reps per set.
Medium Days – On medium days you drop the weight 10% and perform as many
reps as possible for each set, stopping short of failure.
Light Days – On light days you drop the weight an additional 10% and perform as
many reps as possible for each set, stopping short of failure.
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Rapidly Build Strength And Size Muscle & Strength Full Body Workout
Routine
Steve Shaw
Steve Shaw is an experienced raw masters powerlifter with over 31 years
of iron game experience. His best competition lifts are a 602.5 pound
squat, a 672.5 pound deadlift, and a 382.5 pound bench press. Steve is
also known as a powerbuilder. His goal is to help others build as much
muscle and strength as humanly possible.
View all by Steve Shaw »
48 Comments
+ Post Comment
Ryan
Any issue with me swapping out for standing overhead BB tricep extensions, EZ bar curls,
Romanian DL and Ab Rollouts for day #3?
REPLY
Rafa
Hello from Spain Steve! I'm 46 and I've been lifting more or less for about 1 & half year.
I’ve tried this routine for 4 months now and I’ve finally reached de 5 reps. It’s been working
really well and I wanted to know if it’s an option to repeat the cycle once you reach your max at
5 reps and if it’s posible to work “forever” with this kind of workouts (cycle after cycle, without
more complications).
Another question is if it’s possible to work all muscle groups each workout (as HST works). I
say that because decreasing reps and increasing weight is the same that HST does. Also the
ondulation in weights.
I mean, is it posible to do this 12 to 5 reps with?:
Squat (with hex bar)
Romanian deadlift
DB bench
One arm row
DB shoulder press
Pull/chin ups
Curls + Lying triceps extensions
I know it’s hard to train hard in all exercises as weights increase but it’s the same in HST and it
seems to work well (I say that because I find both routines quite similar, based in same
principles). I’ve tried to work with all these exercises and, for now, I’m not overwhelmed.
Is it too much to do day after day? Should I limit to 3-4 main lifts each day?
Thanks.
REPLY
rhoda amediku
Looks stupid to me. Why start at a weight for 5 reps then progress until a lifter reaches 12???
REPLY
Jason V
This is such a weird routine, but it seems kinda interesting.
I still don't get how the "backwarding" (descending reps) are supposed to increase strenght. It'd
be appreciated if you explained the theory
REPLY
hayson
It's a pretty standard example of linear periodization. In this case it's primarily used to reduce
chances of injury for a beginner lifter and get them increasingly acclimated to heavy weight
training. Beginners are able to increase strength by any sort of reasonable training.
Linear periodization was invented for power athletes, especially those with a clear competition
season and training season. They start the training season less intense to reduce chances of
injury and make it increasingly intense to increase strength.
It can also be used as a progression scheme: https://www.t-nation.com/training/how-to-use-lin
ear-periodization
REPLY
David
Been doing this workout for about a month now and been blown away by the increase in
strength had a question about when to add the weight though, is it once a week or the next time
you do the exersize?
REPLY
MikeWines
David,
From the looks of things it sounds like each workout.
REPLY
Preciso
Every week. Which works out to be every 2-3 exercises.
I got big 1.5 years ago from this
Wo but it beat me up a bit being a worn out 42 year old. If I were to use this again, I'd
spread out the 2-3 workouts over 10-12 days, not a week. In other words, look at days
between workouts, not "mon, wed, fri" are lift days that way the weight increases can be do
able
REPLY
tyler
I did see anything on warming up. Do I just into each workout as written or do I need to do warm
up sets similar to starting strength?
REPLY
Jack
I am doing warmup sets to get up to max weight without injury.
REPLY
Dane
Steve,
I have a medical issue which prevents me from doing range of motion exercises with my knees.
I will need to replace squats, dead lifts and leg curls with something else. Any
recommendations?
REPLY
tim
Steve,
Could I use your simple a/b split with this rep/Set scheme? I would be doing it ABA BAB.
REPLY
Ogi
Im kind of confused. For exercise that it says dont go below 8 (5) reps, does it mean that i
should start with 12 and then decrease as time goes by but not under 8, or it means that i
should stick to 8 reps and dont perform decrease of reps but increase weight?
REPLY
Dave
Hi thanks for the workout plan. I have one question if I am unable to perform 3 full sets of an
exercise on session 1, should I decrease the weight and numbers of reps in session 3 or keep it
the same in session 3 and drop the weight & reps for the following weeks sessions?
REPLY
Preciso
I just finished my 6th week on this program.
I added 1.5" to my chest, and 3" to my thighs. I'm adding 10 pounds a week to my big lifts and
each week feels like the previous week. My log is on muscle and brawn forums if you want to
follow along. Steve's got a winner here!
REPLY
Joe Grinstead
Hey there I think this work out looks great I've been working out for a couple of months but with
no direction so this will give me a chance to track actual progress.
Question is should i be using a 2 1 2 control or different? This will give me a real chance to learn
technique
REPLY
Marco
Great Workout!
About planks, should I do 3x10-25 60 sec holds? It seems to much, more than 30 mins or did I
understand wrong?
REPLY
mike
this is the good stuff!
REPLY
Marc
This or ICF 5x5?
REPLY
Marc
This or ICF 5x5 by Jason Blaha?
REPLY
jblbli
Hi, I was using doug's mass building routine for ectomorphs. A few days ago, I switched the the
PHUL program because people were saying that, as basically a beginner, I should
benching/squatting more than once per week. Now I'm reading this!! Should I take this up or
stick with PHUL? Is there any definitive programs for me? BTW I'm 6'2" 165 lbs.; I can bench
170 once, and squat 200 once. I only started working out about 2 months ago.
REPLY
alan
Just so i can make sure I am doing this right ( because I am very new to this) what you're saying
is that if i get to the point where say im benching 145 pounds and I can no longer make it to 12
reps, I should then decrease the 145 by 10% making it 130.5 pounds. From there do 130.5
pounds for 11 reps and continue to add 5 pounds to it until I can no longer do that? then take
the 10% off of what ever that new pound weight will be? and keep going like that? I just want to
make sure i do it right! thanks guys!
REPLY
Adam
Will there be an intermediate follow on workout coming soon? Cheers
REPLY
[email protected]
Hey there I've been looking for a strong beginners workout but the thing is I'm a begginer I
understand sets and reps. but this seems to be a little hard to figure out.how do I do that? Do
you know of any other workout with easy to understand
REPLY
Adam
Hi Steve,
will there be a follow on intermediate workout coming soon? As I am interested as to what that
would look like.
Cheers
REPLY
Tiahnna
Hi,
I am looking to gain weight & muscle. I used to be very athletic but once I left college all of my
activities stopped. I am 5'6 125 lbs.
I am competing in the Tough Mudder race and would like to be physically prepared.
What protein supplements will be good to start?
REPLY
Christian
Hi im a beginner with what weight can i start with the dumbells and sit ups and if pull ups are
too hard what can i replace them with? A d what is hlm? Thanks
REPLY
Sam
Hi, I'm hoping to start this workout but I can't do fridays due to other work. Is it possible to do
Monday, Wednesday and Thursday?
REPLY
Roger
If I am already high BF (20%), can I use bulk/cut mini-cycling with this program? Like 1-2 weeks
calorie deficit when I drop weight/reps on squat or deadlift?
REPLY
Roger
Hi Sreve, I just started this program. But my BF% is already high enough (approx. 20%) that I
shouldn't do that long of a bulk. My question is: what is your opinion of pairing this with
bulk/cut mini-cycling? I am thinking, when I drop the weight and rep target on a big lift (say
squat or deadlift), switch my eating to 1-2 weeks of calorie deficit, and switch back to surplus
as the weight starts getting heavier again.
REPLY
REPLY
Brandon
Hi Steve,
I am currently doing Strong lifts 5x5 program with a goal of hitting above 225lbs on all of my
lifts by the end of October. However, your program makes me want to drop 5x5 and start this on
monday. What is your recommendation?
REPLY
Brian
Anything i can substitute for cable crunch, seated calf raise, and leg curl? Have no machine to
work with just bench press with barbell, ez bar and pull up bar
REPLY
EdH
You may have missed it mate, (quoted from the article):
"Add the following weight each week to these lifts:
Bench Press - 5 pounds
Barbell Rows - 5 pounds
Overhead Press - 5 pounds
Squats - 10 pounds
Deadlifts - 10 pounds
For the rest of the exercises, add the bare minimum amount of weight possible each week.
These assistance exercises do not generally allow for a huge amount of weight, so you want to
progress slowly, but consistently."
REPLY
mike
so do u increase weight after every set or after every workout once you completed said reps
REPLY
EdH
You may have missed it mate: (quoted from the article).
Add the following weight each week to these lifts:
Bench Press - 5 pounds
Barbell Rows - 5 pounds
Overhead Press - 5 pounds
Squats - 10 pounds
Deadlifts - 10 pounds
For the rest of the exercises, add the bare minimum amount of weight possible each week.
These assistance exercises do not generally allow for a huge amount of weight, so you want to
progress slowly, but consistently.
REPLY
sid
Hi Steve,
I'm a total beginner. This exercise plan sounds amazing, but I also want to know what Protein
Supplement I should go for as I want to Gain Mass. I looked up a product called "GNC Pro
Performance Amplified Mass XXX". There is another one called "Re-Build Mass Gainer". Can
you give me any siggestions. I actually wanna see results.
Thanks.
REPLY
Mike
I wouldn't suggest taking any pre-workout supplements at this stage if you're a complete
beginner. I would suggest working out consistently for a month or two taking some high quality
whey protein more than 25-30 minutes afterwards. Don't push yourself too hard too fast.
REPLY
Mursleen
Hi, Steve, Can I work my shoulder and chest equal by alternating between bench press &
Military Press.
REPLY
Jamie
Hey Steve,
Would you recommend adding weight to the exercises in Workout 1, on Workout 3? Or do you
suggest using the same weight in workout 1 and 3, and upping the weight to these exercises on
the week. For example:
Workout 1 Squats - 12 reps @ 95
Workout 3 Squats - 12 reps @ 105
Also, would you recommend doing workout #1, rest, workout #2, rest, workout #3, rest, workout
#2, rest, workout #1 rest, workout #2, rest, workout #3 etc so as to avoid imbalances in body
parts trained (Workout 1 and 3 which are essentially the same workout are done twice as much
as workout 2).
I'm not a beginner (however I am young) and am accustomed to training 5+ times a week. I'm
merely looking for a steady way to bring up my big lifts and pack on solid muscle.
Thanks in advance!
REPLY
Posted Sun, 08/11/2013 - 13:53 LIKE 28
David
Hello,
How many seconds of rest between sets? Even though I am not total beginner, but I have a hard
time catching my breath after each set. So sometimes I rest for over 2 min (up to 3 min
sometimes) even though I know that will affect muscle gain. Any advise would be awesome.
REPLY
Steven
Hi David,
2 to 3 minutes of rest between sets is fairly normal. You want to rest long enough so that you
feel ready to go on the next set. No need to rush. Take whatever amount of time is needed.
REPLY
jackson helton
sounds like a good workout plan. I just finished the 10X3 workout plan so I'll start this monday
REPLY
Taylor Slaughter
Workout #1 and #3 are almost the exact same thing, is it supposed to be like that? And why
does it say to do workout #1 on Monday and workout #2 on Wednesday and Friday without any
workout #3 where it says sample schedule?
REPLY
Steven
Yes, Monday and Friday are nearly the same. One of the main reasons fro frequency on the big
lifts is to get in rep/form practice.
To your second question, it was a typo. Friday is Workout #3.
REPLY
Taylor Slaughter
Thanks Steve!
REPLY
Posted Fri, 08/09/2013 - 14:48 LIKE 31
Sudipro Ghosh
First of all , thanks for this great routine.I will start this routine soon but as I workout in my
home gym I only have access to a Power Rack , a barbell and sufficient weight plates.So I dont
have access to Leg Curl and/or other machines what can be some suitable replacements for
those machine dependant exercises?
REPLY
Matt
Here are some:
Leg curl - instead do glute ham raises or Romanian deadliest.
Seated Calf Raises - instead do single or both leg calf raises with either the barbell, dumbbells
or bodyweight
Cable Crunch - instead do weighted sit ups, or weighted crunched, or hanging leg raises
REPLY
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