The Russian cycle

I know, here is yet another 'article' thrown together in a bout of compulsive writing, fireworks
in ASCII characters. I'm trying to put last year's experience into some sort of diagram.
when I 'discovered' this table and executed it for 2 mesocycles. It's simple, without frills.
strange, functional and also very hard. I consider it a valid table as a transition from
classic gym routines to a more structured plan to increase one's maximum lifts.
Clearly, it works. Clearly, the only thing that belongs to me is the fact that I executed it. Then it's all
reached from the vast ocean that is the Internet.

Introduction

Clarification number ZERO: this is A proposal, it is not the magic sheet of the world champion.
It is one of the possible schemes to develop a bit of weight. I hope to manage to write the concepts that
there are behind (and that I understood). Once these are understood, the sheet is just a practical application
of ideas. So you can let your imagination run wild as you like.

Clarification number ONE: at least the first time, do it exactly as it is. Let's not start acting all high and mighty.
coaches of the Italian national team. If you change it and then it doesn't work, whose 'fault' is it? If it needs to
You have to do it in 8 weeks, it's 8, not 7 because 'the first workout is easy and is eliminated'. If there is, a
There will be a reason, right? And so on. When I do something new that I'm a bit skeptical about, I turn it off.
the brain listens or reads. By doing so, I have no prejudices that filter what I am hearing.
Follow me to the end and do not judge based on what you know. Maybe you already know everything,
Maybe you know everything EXCEPT 2 things out of 100... You will understand these 2 things only if you have a
open mind. At least, that's how I do it. When I don't follow these simple rules, I don't learn anything.

Clarification No. TWO: the idea is not mine, obviously. I found it, absorbed it, and executed it. What
I write based on my experience with myself and on some poor human guinea pig who has.
proven. In my opinion, for those who do not have a lot of experience with strength training programs
the ceiling is the right balance to understand the basic concepts and to start a change
of training methods while remaining on similar comforting patterns that we have
always used.

Clarification number THREE: I do not want to give false hopes: this is NOT a sheet from
powerlifting, even if one should define what is meant by 'powerlifting' (if nothing else, that there is
a competition, a regulation etc). This is a sheet to enhance one's strength abilities.
maximum. It can be a powerlifting sheet, but for you, it is a means to introduce you to
world of the Force. Therefore, even here, no prejudices. Do not make logical leaps.
very risky type "but this is powerlifting stuff, I do bodybuilding! The workout is not for
Powerlifting, as you are not bodybuilders.

Me!!!! I forgot the most important thing! Here we talk about how to increase the loads,
Why are people interested in that? "Hypertrophy", "I lose mass", "connection between mind and
muscle”… all of this loses its meaning. I could say “but you get big doing it this way,” but not
I say it, otherwise we end up switching from the discussion on methods to lift heavier loads to the usual ones.
I often hear repeated the phrase 'in bodybuilding, weight is a means and not an end.' I don't care.
Do you think that weight is a means and not an end? That's great, good for you. Move on, you are not
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obliged to read as I am not obliged to write. However, if you are reading this, you are interested in
understand how to become stronger. Okay, you're following the wrong person, but you are interested.

The sheet

The program is designed for the 3 'big' exercises: squat, bench press, deadlift. You can find it online as
Extended Russian Cycle, Madveyev cycle (or however it's written) and in another 1000 different ways. They are
8 +1 weeks. Each week you train 3 times, the fourth is optional; if included properly it is
advisable.

If you stretch it over 12 weeks, it is identical to what you find on Brawn; if you compress it into 6.
weeks is the 'Smolov cycle for squat'. In other words, it is very flexible because it is proposed
both for the emaciated hardgainer in recovery and for the soldiers of the Red Army who are doing squats in the
thundra siberiana.

The plan includes an accumulation period and a transformation period:

Week Moon Me Come Recoveries

1 Squat 6×3 at 80% Bench 6×3x80% Stacco 6×3x80% 2'
2 Squat 6×4 at 80% Bench 6×4x80% Stacco 6×4x80% 2'
3 Squat Bench 6×5x80% Stacco 6×5x80% 2:30-3:00
4 Squat 6×6 at 80% Bench 6×6x80% Stacco 6×6x80% 3′-4′

5 Squat 5×5 at 85%

Bench 5×5 at 85% 4'
6 Squat 4×4 at 90% Bench 4×4x90% Stacco 4×4x90% 4 minutes
7 Squat 3×3 at 95% Bench 3×3x95% Stacco 3×3x95% 4 minutes
8 Squat 2×2x100% Panca 2×2x100% Stacco 2×2x100% 4′

Well, let's think about it.

In the meantime, I have made a small adjustment myself, as 2 were scheduled every week.
sessions, one bench on Monday and one squat on Wednesday at 6×2x80%. These recovery sessions and
For explosiveness, they are hard to digest for beginners. They think it's a waste of time, that
not enough work is done, that 2 repetitions are for losers etc etc etc... so they throw themselves in and do it
other.

There are no crazy things for beginners, boxes, bands, strange exercises, load waves, HST,
EDT... you simply do bench press to improve at bench press, squats to improve at squats,
the deadlift to improve in the deadlift. Fascinating, I would say.

Before saying that it is little, it is too much, it is impossible (e.g. it is impossible to do a 2×2x100% if with the
100% if you do ONE repetition), let's read the magic numbers. How many of you know the meaning
of the mystic 80%?

It's 80% of your maximum, that is, the maximum weight that can be lifted in a single.
repetition in a good performance form.

Well, let's turn it on. And how many of you know what 80% of your maximum squat is worth?
snatch, bench? Mmmmm how many hands are raised!

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“Io ho fatto 100Kg di panca con un po’ di aiuto”, “Io non ho mai fatto il massimale di squat, però
I did a 4×6x110Kg”, “I have never done a deadlift max because it is too dangerous”
A friend of mine told me that if I put in the effort, I would bench 120kg. No, come on, I exaggerated here...

Alright, IF you have NEVER done a maximum in these exercises but find yourselves in these
conditions... the card may not function well, so a preparatory period is needed,
whom I will speak at the end of an orgamic writing delirium. Preparatory period that I still recommend to
everyone. I, for example, did it.

Anyway, let's assume that you have a bit of a feel for your maximums. The number '80%'
has a particular meaning. There are studies (which I won't mention because I don't remember them, but they exist) that
they show that to train maximum strength the load range is between 75% and 85% of
maximum in a given exercise.

As a feeling, I invite you to visualize this: imagine doing ascending bench press sets,
don't aim for death. Start with an easy load and each set add a bit more weight.
difficulty does not increase linearly. Usually it is like this: Very easy-Very easy-Easy-Easy-
Easy-Mmmm not so easy-Marò it's challenging-Veery difficult

In other words, by increasing the load by 5%, we move from Easy to Not Easy/Complicated.
manage. I wrote it with my feet but isn't it exactly so? Well, that load is your '80%'. It is there that
The weight is noticeable, and that's where improvement needs to happen. Training at higher percentages, even if just a little.
It turns out to be stressful.

I prefer a very empirical definition that conveys the idea: a load that requires a lot of
concentration to finish a set of 3-4 repetitions. In my case, this threshold is right at
115-120Kg on the bench press, 160-170Kg on the squat, 190-200Kg on the deadlift. When I am at these weights.
to grind repetitions in the series I have to be very focused.

Therefore, in a strength card there is an optimal load and not a maximal one that allows, if used well,
to increase the limit itself. This is the first aspect of a Strength sheet.

The second aspect, trimming the details with a chainsaw, is that this load must be used for
many times to condition the nervous system to recruit a good amount of muscle fibers in a way
coordinate. Many 'fast' type fibers, given that the load is 'high'. And the fast fibers are those
which hypertrophy more, even if they get tired "earlier" compared to the slow ones that are
less hypertrophy. Therefore, to avoid stopping before the time, the sets will be low
tutoring, with extensive and adequate recoveries (not 3 hours but not 30 seconds either, we will see later how much).

Note that the serial number is consistent, in this as in all Forza programs, for
still subject the muscles to a certain volume of work. Therefore, low repetitions for many
series is the second aspect of a Strength card.

Finally, the third aspect is the most controversial: concession yes, concession no. In other words,
Are these sets to be done to failure or not? The development of strength necessarily goes through knowing how to
to increasingly coordinate one's nervous system to contract all the fibers of the involved muscles
together and for as long as possible, ultimately. It is obvious that this is possible under conditions of
relative freshness and without muscle contractions being impeded by metabolic waste from the
various energy systems. Without going into concepts that I am not well-versed in, if carried out for too long
Tired, you will stop or you will have to put less weight. Less weight, less strength development.

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Therefore, the sets of a strength program are performed without pushing to failure, without giving in.
concentric as they say (that is, one must always be able to complete the last repetition
alone). This applies to all planned series, in principle. In other words, you will not improve if
execute the series randomly.

Anyone who is still not convinced of the "no concession" must think like this: the program must be executed as
I say. Then there are the additional items that have not yet been included and that will complete the form.
closer to the classic gym workout routines. But the heart of the program must be done like this, otherwise it will not
achievement of set goals.

In the end, it involves doing 20 minutes three times a week of what I say, for 8 weeks. I am 22.
Years that I train. 8 weeks are nothing. At worst, you will achieve little and in a short time.
Get back to it, if you can. If it helps you, compare what I say with the explanations they give you.
about the fact that you lose mass. Do those "come back to you?" or do you simply think that 8 repetitions are
for the masses because that's what everyone does?

If you have never done a strength training program, you are changing your program. The variation will
it will bring benefits, always. This is true for any program. Moving from Heavy Duty to
a card with enormous volume, you will improve. Do the opposite, you will improve anyway. Because the
The variation of the stimulus is what matters. Therefore, do this sheet, you will improve.

Anyway, even if you will never believe it, working with high loads, a lot of volume, no giving in.
therefore a higher training frequency will allow you to become stronger and bigger.
Eat decently and you will remain defined or become more so.

This should be somewhat of a novelty in the landscape of classic gym cards, where in
at a certain point to increase with the Kg you move from inverted pyramid to failure to a 3x3 with 5’ of rest
I recover all pulls. Boring workouts that create stress.

I don't know if you've ever come across the workout sheets for Strength that circulate in gyms. Many
They foresee very long recoveries, even 6 minutes, few repetitions BUT few sets with weights
very high. That's why people then 'dissolve' (a technical term that conveys the idea): it takes a
life to do, like I don't know, 3 sets, you don't feel like you've worked, maybe the repetitions aren't completed and
we are surrounded by people who are stressed because they want the bench that we are using, since
We occupy it without doing anything with these absurd recoveries.

Here instead there is load conditioning. Therefore, let's talk about the first part of the
card, the accumulation period. Note that the scheme is simple yet brilliant. From 6×3x80% to
6×6x80%. At first it is easy, at the end it is extremely tough.

Compare this scheme with another one:

Schema 1 Schema 2
144 2' 6×6x65% 1 minute
6×4x80% 2' 252 1 minute and 30 seconds
24 2'30"-3' 6×6×75% 2′-3′
288 3'-4' 6×6x80% 3′-4′

The final result is always the same. The pattern of series and constant repetitions, with an increase in
loads and with those recoveries is what is most seen in the gym. With low recoveries it leads to a
remarkable feeling of pumping, of 'having worked'. However, in the plan that I propose to you (and that,
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I repeat, it's definitely not my invention...) one works right away with the right load, which is constant, and the
volume increases linearly as you become better each time than the previous time at
handle the same load. You are more conditioned. In the other scheme, however, the first training
it's simple trash. It gives you nothing. Then it gradually becomes more difficult, with a degree of difficulty.
which, however, is not linear like the previous one because, precisely, up to 75% the load is perceived as
"fairly easy", then suddenly it goes to "difficult".

In the accumulation phase, you become increasingly skilled. Since you have to be at the limit in the last part.
repetition of the 6×6 for what was said before (that is, all sets must be done and not rushed to the
death, but with a bit of margin) don't think it's an easy program. The modulation of
increasing recoveries make it so that the 6x4 is already tough, while the 6x5 will be quite difficult. Face it.
showing off and he will not forgive you. The accumulation phase without yielding will not make you
regret stripping, burns, squat 1×20. It's just brutal.

Now let's consider the intensification phase: a 5% increase in the load corresponds to a
decrease from 30% to 55% of the volume, and this is also a simple and smart idea.

Week Training Variation

4 6×6=36 repetitions at 80%
5 5×5=25 repetitions at 85% -30% of the volume + 5% of the load
6 4×4=16 repetitions at 90% -35% of the volume + 5% of the load
7 3×3=9 repetitions at 95% -43% of the volume + 5% of the load
8 2×2=4 repetitions x 100% -55% of the volume + 5% of the load

Here too, by properly setting the loads of the accumulation period, it becomes automatic that you can execute
the series without giving in. What will happen is that you will find yourselves going through a type of stress
due to finishing series that are increasingly 'long' (because 6 repetitions will now seem long to you) to a
another due to finishing series that are increasingly 'short' but with ever higher weights. The change of stress you
it will make it feasible to finish the card which during the intensification period is tough for various reasons other than
previous period.

As recovery for the intensification phase, keep the last one you did in the 6×6 at 80%, plus the last one.
maximum one minute. The tough workouts are 5x5 and 4x4. The last two are essentially of
test 4' is the maximum, beyond that is just too much. If you look closely, the recoveries are 'reasonable'. Try it.
and you'll see that the minutes pass quickly and 3'-4' won't be enough for you. Ah... try to be precise in
recovery. Not obsessive, but you shouldn't neglect it either. If you say to do 2', do it. Don't do 3'.
otherwise overlap with the next training session. Again, plan them.
Recovery is a variable of training, not a period you spend watching the fish.
lecture. Do this later. Or earlier. Or even during, but don't look for me if the sheet doesn't
it works.

The "core" of the plan is therefore extremely tough. 8 weeks to be completed all at once. Monolithic.
It's a piece of junk, it won't work. Because it's like all Russian tables. You either love them or hate them, yes.
They either do it from start to finish or they don't do it at all. In this sheet, get on a train. When you have departed.
descend 8 weeks later. You cannot descend in a rush unless you want to get crushed
under the tracks. The train does not stop. I wouldn’t want to seem too exaggerated, but… it is so.

It is an alternative proposal to the other one, that of the 'Final Sheet'. There the approach is more flexible.
Mesocycles of 3-6 weeks, at choice. Variation of patterns, balancing between "core" and
complementary. Clearly, things are not mutually exclusive. You can alternate them, at
example. From experience, this scheduling is something you can follow for a maximum of 2
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Year after year, the stronger you become, the less you will be able to execute it, because it is too tiring. However... that
it does not take away that it is a beautiful experience.

In fact, my warm advice if you are not very experienced is to take a 'tour' with the other scheme for 3.
weeks (or even 2 if you want) to get familiar with the maximum weights. And then you'll see.
the execution of the Russian card as a "reward" because you have leveled up.

Calculation of the maximum limit

Here is the fundamental point... all this science is based on the maximum, on the 1RM but... you
Do you know how much your limits are worth? Because here a nice loop is created: the form is intended for
people approaching strength tests, so it's unlikely that there is a connection with the maximums, but if
There is no feeling, the caps that will be used will be wrong!

Follow the reasoning, then you will say 'mmm, okay, true, but…'. I bet you will, hehehe.

Simply put, before doing this sheet, you need to spend some time getting familiar.
with high loads. Within your usual training and assuming you train 3 times a week.
Good bodybuilder week, start with about twenty minutes of testing on squats for 3 weeks.
deadlift and bench press, one lift per training session. Assuming you train on Mon/Wed/Fri, do squats on Mon, and on Wed
bench, come off.

Two weeks before, he/she must do some tests on his/her own. Not maximums, but something done like this:

1st workout - Mon: use a weight that allows for a triple with 4 or 5 repetitions of buffer. You
increase the weight and move on. When the margin is 1 repetition, you increase and move on to doubles.
When the margin is again 1 repetition, we move to singles. When you feel that we are
when we are close to the fruit, we stop.

2nd training - Wed: everything is repeated, trying to beat the previous record. Please, don't
You have to give it your all. Then reduce the weight and with 80% of your maximum you have done, do a set.
settlement.

3rd training - Mon: repeat the 2nd training.

The point is that if you have NEVER done something like this, this is a way to set limits.
without too much stress and to acquire information on how you react. That is: maximum, but also a little bit
of volume, so it doesn't seem like you didn't do a (beep).

Even in this case, I prefer a practical approach that I think has its own coherence. Then of
Over time, the loads will be known. After 2 or 4 months, you will get to know each other. You calculate and transform into
%

At this point, do a bit of mumble mumble and determine the loads for the first "real" one.
training. One suggestion: rewrite the table of % converted into Kg from scratch. Then look at it. And
be realistic. Look at the 6×6. YOU MUST be able to finish it, so maybe, lower a
Then the maximum limit is recalculated until you determine the correct value of the 6×6 that makes it.
challenging but doable. This is how I did it. I am not "good" enough to manage a 6x6x80%.

We could discuss the continuum of series-repetitions in various exercises, but that's not the case. In other
words, depending on the exercises, as well as on the training experience and the values of one's own

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Maximized (and from 1000 other factors) the 6×6x80% will be more or less feasible. With the press, it's easier.
with the bench relatively easy, with the deadlift much less easy if not impossible. For this reason,
"mediate" the value of your maximum so that you can achieve a 6×6x80%.

In fact, if you mess it up (like… 4×6 and then 1×5 and 1×4) therefore you will not be able to complete the
subsequent trainings and this will accumulate more and more stress, until you fry the 2x2
great. And it ends the function of what you are doing.

The complementaries and everything else

What I have described is the 'core' of the document. As for the rest, the considerations I have made apply.
espresso in the "final sheet". Therefore, I refer you to that.

Briefly, a series of complementary items and a part where you do what you want. This last part
It is fundamentally important here because... the task is tough. You need to decompress your mind. The
The drought will drain you, so pace yourselves with what you do afterwards and don't feel obliged to grind away.
other series of exercises that you don't want to do.

You have been good little soldiers and obeyed the orders, now a little free time. Do you like the X-
Reps (which I consider the biggest nonsense ever theorized)? Good, do them until you can't anymore.
you have nausea. In my opinion, the cables are nonsense, but if you like them... do 20 minutes of cables until
you haven't hanged yourselves. Have fun, right? I can't stand those who have taboos or "you shouldn't"
"You shouldn't do more than 3 sets" or similar...

You can finish here. I am attaching some additional guidelines, by copying and pasting some
notes I had made.

Since the complementaries are, precisely "complementary", do not inflate the ballot with more stuff than
what is needed. Use these simple rules as a guide:

Plan at least the heavy complementary, but don't spend too much time on it. Try.
Every time it costs a little more. The light complementary is at the wheel of the rest. If you are
tired, put less.
In light complementary, use the techniques you prefer (e.g., stripping).
In 8 weeks, change the complementary exercises every 2-3 weeks, but during
during this period always keep the same ones
If you want to do a 4th workout, do it for the bench press. Add a heavy accessory exercise.
and, I don't know, pull-ups, abs. Keep a relatively low volume.
an extra workout and you have to completely eliminate the 7th and 8th week. If you do the 4th
training, the section 'whatever you like' here is abundant. Always for what I have
written before.
Think about it, anyway... if you did bench press + complementary exercises for the bench, maybe NOT
do the crosses or the parallels... maybe make some dumbbells for the shoulders. In short, it's up to you that
Make accusations towards Allenandovi, not me. Don't blame me if you then do illogical things.

For the bench:

1 heavy complementary to be performed in 3-4 sets of 4-6 reps with 1'30"/2" recovery without failure
1 light complementary exercise to be performed in 1-2×6-8 with 1' recovery to failure
Accessory exercises for the shoulders and rotator cuff, to be performed with many sets, many
repetitions, little weight and little recovery (30” is ok)

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 As accessories, you can choose from classic gym equipment like an incline bench, bench.
tight, parallel with overload, slow forward standing, bench with dumbbells in all the
salsa
"heavy" and "light" depend on the indicated parameters, not the exercise. That is the
the inclined bench is heavy if you do it in 3×4, light if you do it in 3×8. Set the loads and
everything will come by itself

For the squat and the deadlift

Since you have definitely never done squats and deadlifts this way, absolutely
don't exaggerate with the complements
The complementary exercises are good morning, leg curl, hyperextensions. Absolutely to be avoided.
instead the leg extension and the press, especially if done to failure
If you are tired, cut away the complements. Nothing can be more exhausting than a session.
of detachment in 6×5 and 6×6
In the complements, always use a lot of margin, perhaps many series with little.
recovery, but very little margin.

The execution technique

You are not doing powerlifting, or rather, it is not required in this program. Therefore, you can do the
bench press with the bar at the chest or without, parallel squat or below parallel. It doesn't matter, it's enough.
that you always use the same technique. However, it is essential that you demonstrate control over the
load. Isn’t this the essence of a strong and powerful lift? To dominate the load and not be
dominati. Therefore, here are some simple rules:

Panca:

Grip with thumb wrapping around the barbell

Feet firmly planted on the ground
The barbell is removed from the supports (or someone helps you). You stay for a moment.
Fermi, we lower, we touch or we stop, we restart, we close the lift. We stay still for a
a moment, it rests again
No rebound, no help from anyone. The spotter is only there to take you off.
barbell when it comes back towards your face or you are pressing down on it
ground. It is YOU who are asking for help. At that point, the spotter materializes and takes away more
possible weight. It does not help you perform the repetition of death, which in this context is
useless

Squat

The barbell is released from the supports, you step back, you remain still. You lower yourself until the
parallel or below and you start again without tearing 'of ass' (in the sense that the buttocks rise
before the shoulders). The lift is completed, one remains still, it is placed back
Same considerations for the spotter

Stacco:

No type of straps. Use the plug you prefer and the chalk.

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 The height of the barbell from the ground is 22.5 cm, given that the competition "plates" are
diameter 45cm. If you have weights of 10 or 15kg, use spacers. Measure the diameter.
Lift the weights!!! You will look like idiots at the gym, but... do it.
Pull in such a way that the hips and shoulders rise together (ok, this is the technique lesson
worse than you've ever heard, but it's to say that you have to perform well...)
Do not tuck your knees under the barbell, do not yank.
Close the rise in an upright position with your shoulders slightly back. Slightly.
Come down in the same way you went up.

Follow these simple rules and your lifts will also be 'beautiful' to watch. Beautiful because
you will demonstrate control over the vehicle.

Training diary

I'm not saying it, but you have definitely written and will write a training diary that maybe
You will post on some forum... Reasonableness in this case as well, it's not that you have to register the
pulsations in the morning or resting blood sugar... but, Christ, a scrap of paper and a pen from
throwing in the bag is not such a burdensome commitment. Of course, there will be the usual funny guy in
a lecture that will tell you "what the hell are you writing, 'spigni' under the weights!", but you will say "you're right, I am
all bullshit”, you will thank and continue. I love these types...