12-Week Cycle Update

While gym night is generally Wednesday, I shifted it to Thursday. The plan kept it as a lighter night. What I’ve done is shifted from the four day split to the more common three day split. This pattern allows for Monday to be the moderate intensity night, Wednesday to be light intensity, and Friday is Beast Mode.

Friday is Beast Mode because there are two days for recovery. And, two days for my wife and kids to laugh at me. When any of my kids join me at the gym, which they occasionally do, we laugh And cuss at each other for what we’ve done.

Another change that I’ve done to the 12-Week mass routine is changing some of the 8 to 10 repetitions for three sets into drop sets. I love the intensity of the drop sets.

If you are not familiar with the overload capabilities of drop sets, we can cover them quickly. You set the weight to start at just about your max repetitions. Whatever that number looks like, you set the bar with that weight. I am setting the weight for a rep range of 3 to start with. I know that I will be able to max out at 6 to 8 repetitions as the weight drops during the set.

So, for example, you’re doing squats. I set the weight today at 345 pounds. Being a light day, I only did 3 reps and racked the bar. As quickly as I could, I stripped 20 pounds from the bar, shouldered the weight, and did the next set. Then, I acmes the weight and stripped another 20 pounds. And squatted more.

You keep this pattern of squat, rack drop weight, squat, rack, drop weight, and so on going without stopping or resting until one of two situations happens. One, you have only the empty bar on your shoulders. Two, you have completed the number of drops you have set for yourself.

For me, that’s 10 drops. My 12-week cycle has become a mix of drop sets for the compound movements and sets of 3x8 for isolation exercises.

This is week 10 of 12. At the end of 12 I will tell you how much weight I’ve added to my squat, deadlift, bench, bent row. I will also share how much my body weight has changed. To date, I’ve put on just under 10 pounds of body weight. The rest of the update will have to wait until the end of the cycle.

I will also outline the full routine again so that you all can go and grow, too.

Stay healthy!
Stay strong!

12-Week Cycle

         About 8 weeks ago I pulled a 12-week cycle out of the depths of my memory. The notebook I logged it in years ago has long since disappeared. I tried my best to rebuild the 12-Weeks to Mass routine. 

         This has two split variations, the traditional 3-day split and a lesser used 4-day split. The routine is a push/pull setup. One Day One you do push muscle groups (Squat, {include leg extensions and toe raise}, Bench Press, Shoulder Press {barbell or dumbbell}, triceps extensions, and abs). Day Two is the pulling groups (Deadlift {include leg curls, back extensions}, Bent Row, Upright Row, Curls, Abs.

         The idea is to keep each workout at about the same length of time. Yes, Gym Rats, we all love the sound and smell of the iron; however, many of us do have family to spend time with. Or, friends outside of the gym. Yes, I know ... this may come as a shock to some, but there can be friendships outside of the gym. I made some very good and lasting friendships in a local MMA club. I haven’t been for a long time, but I do intend to go back. One thing we love about our relationship is that lifters can eat lots of hits. Smiling. It’s frighteningly fun!

But, I digress!! Anyway, the traditional 3-day split alternates the Day One and Day Two workout every other day. Week 1 will have you doing two Day One workouts, or two push days and one pull day. Week 2 will have you doing two pull days and one push. Easy enough, right?

The 4-day split is Monday/Tuesday:Thursday/Friday. Monday and Thursday are both Day One, push, days. Tuesday and Fridays are Day Two, pull, days. 

Doing abdominals at each workout is not a problem. This massive muscle group adapts quickly and responds very well. Personally, I do planks for increasing amounts of time followed immediately by bicycle crunches. 

Again, I’m at Week 8 of 12. I’m enjoying some great gains in strength. I’ve come from nearly cold and jumping back into the gym to adding 80 pounds to my squat and deadlift. My bench has not increased so dramatically, it has gone up 30 pounds in the first 8 weeks. My rowing lags as, when I get there, my back wants to get away from me.

I can’t wait to update you at the end of the 12 weeks.