AbouT THE BLW BARBELL Cycles
Personalized Strength Programs
With a Hint of Conditioning
What Are THey?
Busy Life Barbell Cycles are approximately one hour long, personalized gym sessions. Every minute, including warm ups, is scheduled so you know exactly what to do. We prioritize safety while maximizing efficiency. Each cycle utilizes compound movements and focuses on strength, hypertrophy, and conditioning development. Weights are personalized to YOU based on your one rep maximums. Any cycle can be done by novice or elite lifters, though it is recommended that more novice lifters complete the Base Cycle first, especially to get used to the routine and rest periods. These cycles require free weights - machines are not often used. Access to a stationary bike, rower, and/or treadmill is also advised. Every week includes 5 days of work with 2 days of recovery. During the cycles there are deload weeks in which the weights and reps are reduced to allow the body to fully recover and not overtrain. Every cycle has a different focus(es) so you can target areas you most would like to work on.
What do you get?
You will receive a personalized version of the selected cycle via email as a PDF. The weights are calculated based on scientific loading principles. Every program is progressive: each week builds upon the previous in weight, reps, or sets. The cycles are periodized, meaning some weeks will deload the weight and volume. The end of each cycle includes a Test Week. This gives an objective measure of improvement and sets new one rep maximums for any future work you do. After each cycle you have a rest period for total recovery.
I Don't Know Some of The Movements on the Cycle
We have a movement library demonstrating each of the exercises with simple instructional videos to show exactly what you should be doing and how to do it safely.
Your personalized cycles are based off of your various RMs for squats, deadlifts, shoulder presses, etc. The required RMs change for each particular cycle as the cycles have different focuses. If you don’t know your own, you can perform Test Week, which will provide both every RM you will need. Even if you do know many of your own RMs, it's recommended you perform Test Week anyway so you have an objective measurement of improvement.