Beginners Schedule
We recommend the following schedule to beginners:
| Period | Duration | Goal | Means | Method |
|---|---|---|---|---|
| First | 3-4 Weeks | Shape | 8-12 Reps | PR |
| Second | 3-4 Weeks | Mass | 6-8 Reps | PR |
| Third | 1 Week Rest | Rest | Rest | Rest |
| Fourth | 3-4 Weeks | Power | 4-6 Reps | PR |
PR = progressive resistance frequency of weight lifting
After a cycle of 10 to 13 weeks, you start all over again. The end weights of a previous power, mass or shape period are the starting weights for a new power, mass or shape period.
For example: let us assume that at the end of a 'power' period (4 to 6 repetitions) you are able to lift 10 kg dumbbells doing a biceps curl. The starting weight for the next period of 4 to 6 repetitions will then be 10 kg dumbbells. After having slowly increased the weight over 4 weeks' time, you can imagine that you will have reached a weight of 14 kg dumbbells doing this same biceps curl. This will then be your starting weight for the next power period, which in fact starts 7 weeks later. From this example it follows that it is possible to work through 4 periods of 13 weeks each per year.
