Long Cycle Beginner Muscle And Strength Building Workout
This is a beginner muscle and strength building workout system. It is called a “long cycle” because it is meant to be run from start to finish, without exceptions.
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.
So, the pattern is:
- 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).
Long Cycle Muscle and Strength Building Workout Routine
You will be working out 3 days per week, with at least one day of rest in between each training day. The following is merely a sample schedule:
- Monday – Workout #1
- Wednesday – Workout #2
- Friday – Workout #3
| Monday | ||
|---|---|---|
| Workout #1 | ||
| Exercise | Sets | Reps |
| Squat | 3 | Long Cycle |
| Bench Press | 3 | Long Cycle |
| Barbell Row | 3 | Long Cycle |
| Lying Tricep Extension | 3 | Long Cycle |
| Leg Curl | 3 | Long Cycle |
| Dumbbell Curl | 3 | Long Cycle |
| Weighted Sit Up | 3 | 10-25 |
| Wednesday | ||
|---|---|---|
| Workout #2 | ||
| Exercise | Sets | Reps |
| Deadlift | 3 | Long Cycle |
| Overhead Press | 3 | Long Cycle |
| Pull Ups | 3 | Long Cycle |
| Dips or Cable Extension | 3 | Long Cycle |
| Seated Calf Raise | 3 | Long Cycle |
| Power Barbell Shrug | 3 | Long Cycle |
| Plank or Ab Wheel Rollout | 3 | 10-25 |
| Friday | ||
|---|---|---|
| Workout #3 | ||
| Exercise | Sets | Reps |
| Squat | 3 | Long Cycle |
| Bench Press | 3 | Long Cycle |
| Barbell Row | 3 | Long Cycle |
| Lying Tricep Extension | 3 | Long Cycle |
| Leg Curl | 3 | Long Cycle |
| Dumbbell Curl | 3 | Long Cycle |
| Cable Crunch | 3 | 10-25 |
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.
Starting Weight, and Weight Additions
If you are a rank beginner, and are completely new to resistance training, I recommend starting with the following weight for each lift:
- Bench Press – 45 pounds (The bar)
- Barbell Rows - 45 pounds (The bar)
- Overhead Press – 45 pounds (The bar)
- Squats – 95 pounds (Bar + 25 pound plates)
- Deadlifts - 95 pounds (Bar + 25 pound plates)
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.
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.
Here is some more information on assistance exercises:
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.
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.
Planks. Aim for 60 second holds.
Ab Wheel Roll Outs. Try for 25 reps per set.
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.
Starting Weights for Non-Beginners
If you are a non-beginner, start with a weight that easily – EASILY – allows you to perform 12 reps per set. Don’t let your ego prevent you from getting a decent start with this program. The weight will get heavy rather quickly.
Long Cycle FAQ
How many calories should I eat per day?
You want to gain 2-3 pounds per month while running the Long Cycle. Keep in mind that weight gain during your first several weeks might be unusually high. This is not fat gain, so don’t panic.
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.
How much protein should I eat per day?
At least 180-220 grams of protein. While some studies indicate that you may “only” need 150 grams per day to maximize muscle growth, this completely ignores the issue of “balanced eating.”
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.
How much fat and carbs should I eat per day?
There is no need to count these macronutrients. As long you are taking in a reasonable amount of healthy fats per day, then fat and carb levels should even out naturally.
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.
When should I deload?
If you feel beat up and need to take a week off once every 8 to 12 weeks that’s certainly fine.
Does this program provide fast progression?
A rank beginner has the potential to move up to a 175 pound x 3 sets x 12 rep bench press during their first 6 months of training. This would be equivalent to having a max bench press of 250 pounds or more. Obviously, this is unlikely to happen, but the point is this: yes, this program provides rapid progression opportunities.
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:
- Week 1 – Heavy squats on Monday, light squats on Friday.
- Week 2 – Medium squats on Monday, heavy squats on Friday.
- Week 3 – Light squats on Monday, medium squats on Friday.
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.
Possible Program Variations
Rotating Exercises
It is wise to keep training as balanced as possible. For this reason you may want to consider alternating between bench presses and overhead presses, instead or working bench press twice a week.