The most effective cycle duration is either 12-months or 6-months. One reason is simply because you can break the year into 2 equal cycles; it’s easy to track. The other reason is that you need to allow your body to get everything it can out of each phase of the cycle. You’ll be losing some benefit with anything less than a 2-month phase.

The relative beginner to strength training should adopt the 12-month cycle. As a beginner, you’ll make good gains for the first year without having to follow a “complex” training plan. Since your body has never really experienced a consistent strength program, you’ll more than likely easily achieve good gains. Enjoy the feeling and try to learn about your body.

If you’re past the beginner stage, you need to adopt the 6-month cycle. You’re going to have to start “shocking” your muscles into further strength growth. Look on the bright side, though, because this is where the fun begins by incorporating different exercises and set patterns.

Each phase of the cycle should be broken into 3 equal parts (4 months each for the 12-month cycle and 2 months each for the 6-month cycle). Phase 1 is the preparation phase and incorporates the use of lighter weights and higher reps (12 to 18 per set for big muscle groups {legs, chest, back} and 10 to 12 reps for smaller muscle groups {arms, shoulders, calves, forearms}).

The focus of this phase is to prepare your muscles for the next phase by strengthening your tendons and ligaments and building a good muscle foundation. Unless you’re a beginner, you may not gain any strength during this phase, but you will benefit. You will definitely tone your muscles, prepare a good support structure and become mentally “hungry” to get to the next phase.

Phase 2 is described as the strength phase and incorporates the use of heavier weights and less reps (10 to 12 per set for big muscle groups {legs, chest, back} and 8 to 10 reps for smaller muscle groups {arms, shoulders, calves, forearms}). This rep scheme provides the best potential for muscle strength, definition and shape. You should be really geared up for this phase and hit your workouts with “hunger”. If you’re feeling really good and strong, throw in a little bit of exercise variety and see what happens.

This is the phase where you have to really try and “listen” to your body. If you’re feeling motivated but don’t think you’re getting everything out of your workouts, ask yourself these questions: Do I need to change around my exercise scheme? Do I need to add some exercises? Am I starting to overtrain? How is my nutrition and sleep patterns? Do I need to eat a little more? Monitor yourself closely. You should peak out and look your best during the middle to end of this phase. By the way, you should begin feeling wiped out by the end of this phase. Which brings us to the next phase.

Phase 3 is described as the growth phase and incorporates the use of even heavier weights and fewer reps (8 to 10 per set for big muscle groups {legs, chest, back} and 6 to 8 reps for smaller muscle groups {arms, shoulders, calves, forearms}). Also, this is the time to decrease the intensity of your workouts. Give you body a chance to recover from phase 2. You may want to even cut out a few sets.

Take a little more time between each set so you can push a little more weight (with good form) with probably fewer reps. You should get your biggest muscle mass gains during this phase. You’re going to be expending less calories during this phase (doing less reps and sets), so be aware of your diet. Your muscles should become more “full” with the added rest, heavier weight and lower rep scheme. After all, you’re in the growth phase and will be starting phase 1 with added strength and muscle.

Adopting this “cyclic” approach puts you into a routine and gives you a roadmap to follow down your road of fitness. Does it work for everyone? Absolutely not. However, the human body (and mind) needs to have different experiences: building a foundation, experiencing intensity, recovering. We don’t achieve our “best” by doing the same thing day in and day out. We need some variety; it’s good for the body and mind.