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  1. #1
    Red Boar is offline Senior Member
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    Default Fatigue Cycling, help needed - realistic expectations, details, etc.?

    I want to start a Fatigue Cycling program (from "Beyond Bodybuilding"). As far as I have understand, this is directed towards muscle hypertrophy and this is what I have in mind. I have finished my second DeLorme cycle, with a 5 kg growth in 6 weeks (acceptable for living at 40 degrees Celsius ) and now I take a 10 days lay off (hope the heat wave will go away, huh ).

    Have anyone experienced this kind of training?

    I am curious

    1). how heavy I should start (should I reach failure at all sets, let's say 4 sets of 8 reps, the 9th being a missed one? Some rough procentual guidelines, eventually?),

    2). how long should I pause between sets and between exercises, and

    3). when to back off (ok, three workouts on the same weights are legit, but how many are a sign of stalemate/overtraining)?

    4). what to expect regarding muscle hypertrophy (average progress in a 6-8 weeks period or so).

    Please, help me, comrades!
    Last edited by Red Boar; 08-15-2010 at 09:22 PM. Reason: Making it more clear...

  2. #2
    forth is offline Senior Member
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    Haven't tried this program but I am looking forward to hear your report on it. Nice to read that you've had such success with the souped up DeLorme. I'm doing KB muscle myself (review coming up 6 weeks) and was planning on following up with a 6week DeLorme. If you get good results with the fatigue cycling I will be sure to follow your lead.

  3. #3
    Red Boar is offline Senior Member
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    Comrade Forth, the original DeLorme is 8 weeks (2 weeks introductory microcycle)! I strongly advise anyone to follow the program to the T! The 2 introductory weeks are of paramount importance for the success of the routine.

    I would definitely post a report, but my results would be a lot better if I have more guidelines . It looks like I am the guinea pig for this, too :-] .

  4. #4
    Red Boar is offline Senior Member
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    BUMP.

    No experience with Fatigue Cycling, anyone?

  5. #5
    Red Boar is offline Senior Member
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    No ofense, comrade leenaray, but I do not understand: what is excessively in my cycling? And what about 10 min and increasing time?! :-[

  6. #6
    rephore is offline Member
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    Have anyone experienced this kind of training?

    I am curious

    1). how heavy I should start (should I reach failure at all sets, let's say 4 sets of 8 reps, the 9th being a missed one? Some rough procentual guidelines, eventually?),

    2). how long should I pause between sets and between exercises, and

    3). when to back off (ok, three workouts on the same weights are legit, but how many are a sign of stalemate/overtraining)?

    4). what to expect regarding muscle hypertrophy (average progress in a 6-8 weeks period or so).
    I've done this program twice. The first time I gained 5 lbs. The second time I didn't gain weight but I got more ripped and stronger.

    I've only stuck with the program about 4 or 5 weeks. I can't stay on it longer as I got bored. I continued to make gains until the very last session I used this program.

    This program is brutal. It's a lot of volume. I recommend starting light and just complete the work out, then increase weights each session.

    About backing off, you don't really need to. Just stick the same weight a few sessions to "back off" then when ready start increasing again. The possibilities are endless. Sometimes I'll increase the weight on the bench, and leave everything else the same. Sometimes I'll increase all the weights on all the exercises. Sometimes I don't increase at all and then I try to lower the rest periods.

    It takes about 90 minutes to two hours to do this program though. You can probably keep a stopwatch and maintain one minute rest between sets and exercises and you'll save time. But I don't like doing this as it's too uncomfortable, it's like cardio.
    Last edited by rephore; 08-17-2010 at 03:49 AM.
    rephore

  7. #7
    Red Boar is offline Senior Member
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    Thank you, comrade Rephore! 5lbs in 4 weeks, it is not bad.

    OK, so I plan to take 30s-1min pause between sets (after all, as Pavel wrote in "Enter the Kettlebell": "The complex science of muscle building can be summed up with a simple instruction: get a pump with a heavy weight. And that can only be done with compressed rest periods. [...] Extremely short breaks will make you stronger by building muscle in the tradition of Charles Staley's EDT." and 5 minutes between exercises.

    I plan to stick to it for max 8 weeks (probably only 6), because I've noticed this is the maximum length of time I can tolerate a high volume (hypertrophy oriented) program before injuries start to show their ugly heads.

    I will start with a weight I am confident about getting the prescribed reps with then pushing forward ''by feel" (God, I really HATE this!) as much as I can each training session.

  8. #8
    forth is offline Senior Member
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    RedBoar, I should have asked on my first entry into this thread.. are you going with the 'russian bodybuilding program' fatigue cycling 3 times / week or one of the other sample fatigue cycling programs?

  9. #9
    Red Boar is offline Senior Member
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    Yes, Comrade Forth, "Russian Bodybuilding Underground 'Fatigue Cycling' Program" - 8 exercises/training session :-] .

    PS: For those interested in this kind of training: http://beyondstrong.typepad.com/shaf...-basement.html .

    This paragraph from that article is where I've found the answer for most of my questions:

    "The dose of iron for each exercise, except the squats and hanging leg raise is as follows: for the first set perform 12 reps with just the bar. For the second set, perform the same number of reps with a weight 10-20 kgs (~22-44 lbs) less than your day’s work sets. Finally, perform 4 to 5 work sets of 6 reps. Don’t pyramid your weight or do drop sets! The weight you start your first work set with should remain on the bar throughout the remainder of the exercise. If you can’t get your 6 reps for all the planned sets, switch to a cheating or “forced rep” style. You should explode through each rep, with the emphasis placed on lifting as much weight as possible in a reasonable style. Attack each workout like your life depended on it. Take longer breaks between sets, but still only just enough to get your breathing under control."
    Last edited by Red Boar; 08-17-2010 at 09:57 PM.

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