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Old 05-06-2013, 09:18 AM   #1
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Cool An Old Cycling Protocol

I read about this system years ago and never got around to trying it personally.

It seems admirable in its simplicity...

But I'm not sure I trust it.


Lay out a Comprehensive set of Exercises and start relatively light—Something that you can get 15-20 reps with.

Train each set to Failure...

Or if you don't believe in going to Failure, go to Near Failure.

{Or if you have started Way Too Light, until you're bored to tears...}

There is no Target Rep Number.

Add 5 Pounds (or 2.5 Pounds or 10 Pounds—depending on the exercise...} Every Week.

Keep on this way until you have increased the weight to where you're only doing Doubles or Triples.

You might want to fiddle around keeping some exercises at the same weight a couple or three weeks—or only boosting them half the normal increase...

Because you want to be down to 2 or 3 Reps for at least Most of your exercises at the same time.

Then you turn around and subtract 5 Pounds every week—and up the Reps accordingly...

Until you're doing most of your Exercises 15 Reps again, and then turn around and add weight each week again.

Presumably, you will almost never have to De-load or Worry with Accommodation Issues on this Routine...

Has anyone ever tried this system?

I don't remember where I read of it.

Any issues that anyone sees?


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Old 05-06-2013, 09:28 AM   #2
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I've done something similar when I first started.

Start with 1 set of 12 reps
Add 5lbs each session
Stop progression when a lift hits 5 reps
Wait for all lifts to reach 5 reps
Do two weeks of 3 sets of 15 reps
Start over. . .

Fantastic beginner progress.
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Old 05-06-2013, 01:04 PM   #3
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That does sound like a cool system.
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Old 05-06-2013, 01:52 PM   #4
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that's pretty much just standard periodization followed by reverse periodization. it's just that rather than have your 5-month plan written on paper, the volume decreases naturally/instinctively.
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