Bodybuilders and other physique athletes use a variety of repetition schemes. The recommended rep range for building muscle size is 6-10. This is the average amount of reps that most people do in the weight room. Figure and bikini competitors tend to favor less weight and higher reps, often doing as many as 15-20.
But muscle size is only one aspect of your physique. The well-rounded athlete will also want to spend some time developing strength and power. That usually means adapting your training for a different goal.
Most weight lifters feel that the ideal rep range for building strength is 1-4. A power cycle can be designed by using the standard basic exercises and just changing the resistance and repetition scheme.
Here's an example of how you can work a power cycle on the barbell bench press. I'd recommend using 3 different exercises for big muscle groups like chest, back, legs and shoulders and 2 exercises for smaller muscle groups like biceps, triceps and calves.
Week 1 - 2 warm-up sets x 5 reps x 3 sets
Week 2 - 2 warm-up sets +10 lbs. x 4 reps x 3 sets
Week 3 - 2 warm-up sets +10 lbs. x 3 reps x 3 sets
Week 4 - 2 warm-up sets -10 lbs. x 5 reps x 3 sets
Week 5 - 2 warm-up sets +10 lbs. x 4 reps x 3 sets
Week 6 - 2 warm-up sets +10 lbs. x 3 reps x 3 sets
Pick a weight that you can handle for all 3 sets by yourself. If you start the cycle out with too much weight, you won't be able to slowly progress each week. This training method is based on the principle of progressive resistance. By slowly increasing the amount of weight you're using each week, you'll gradually increase your strength and power.
Natural Mr. Olympia
John Hansen
