Learn to use strength training cycles to speed up the muscle growth process. How long should a bodybuilder's strength training cycles be? According to Jim Romagna, a top strength coach at Lora University in Dubuque, Edwards, the answer depends on the individual. Depends on how the body responds to the training situation.

Romagna explains that progress stops when your body adapts. This is true for training to build muscle mass and strength at the same time. So the best strategy to keep improving is to keep changing your training regimen.

Romagna said my training philosophy is: Compound movements like squats and deadlifts should always be part of any training regimen, whether the focus is strength training or muscle growth. These two presses are an easy way to build maximum strength and size. ”

To gain maximum strength and muscle mass, Romagna recommends periodized training.

For example, with squats, use higher loads, lower reps, and longer rest periods during the first six-week training period (see table below).

Then, the next six weeks of training focus on scissor squats, step-ups, and high-rep squats. For these movements, limit the number of reps to 12 to 20. Although the weight is not very heavy, you should be able to feel the deep muscles burning at the end of each set. Keep the rest between each set to about 1 minute.

Finally, Romagna recommends paying more attention to how your body adapts. "I've been doing the same training program for 13 weeks because I feel like I'm still making strength gains. As long as you're making consistent progress on a program, you can stick with that program. Once you've plateaued, it's time to make changes. It’s time.”

Phase-changing training, which cycles strength and muscle training during normal training, may sound complicated, but it is not. You can do this according to the table below.

Phase week type Main training group number * times

I 6～8 Strength trainingSquat and Deadlift< span style="color: rgb(68, 68, 68); font-family: Tahoma, 'Microsoft Yahei', Simsun; font-size: 14px; line-height: 21px; ">3～4 2 ~8

II 6～ 8 Muscle growth Type trainingCut Squat barbell row bench press4～5 10～20

III 6～13 strength training Squat Deadlift3～4 2～8

IV 6～13Muscle growth training< span style="color: rgb(68, 68, 68); font-family: Tahoma, 'Microsoft Yahei', Simsun; font-size: 14px; line-height: 21px; "> Scissor Squat Barbell Row Bench Press4～5 10～20