is very similar to what CW talks about in the Art of Waterbury. I would recommend you also take a look at Total Body Training, and his strength focused Mesocycle. All of his programs are great. I believe the Art of Waterbury, TBT, and SFM would give you enough variety in your parmaters that you could cycle those for a life time. What you are basically trying to do is periodize your workouts based on when results begin to fall off. That is definitely one approach. Given the ample experience of most people on this sight that stagnation begins to set around 4 weeks of doing the EXACT same thing, I would build a plan that has alterations occuring at that point. It could be a roation in parameters, frequency, volume, exercises chosen, etc.
If you really like parameters you have chosen, then my recommendation would be spend 3 weeks doing them, and on the 4th week alter aggresively, like
M: 3x15-18 W: 15x1 F: 2x25. Then, start the next Month with the same parameters but completely different exercises.
Good luck, the best way to find your path is to do the work, measure the results, modify a variable, and repeat!
Thank chris for you feedback.
One think i don?t like at the TBT is the total change of paramters every week.
Sure variation is important,but for me it is irritating cause I cannot see a progression and don?t know with which new weight I have to start new every week.
Do you think it will be enough to switch between a the Strength focused meso cycle and following workout:
The 6x6 will be 4x6 till 6x6 it is a little strenght day,so that during this hypertrophy cycle my IK will not go away.
When i am stagnatin i will switch to the SFM and atart over again.
Good idea in your eyey chris?[/quote]
I would be a little concerned about your 10x3 session on the Monday. You say it is for every muscle group, which makes it a very demanding workout and creates a high possibility of overtraining. If you have a look at the Waterbury Method, which I think was the first program on this site that CW used 10x3, you will see that there is only 1 main exercise per workout that uses 10x3. The rest are 4x6.
I reckon you could cycle TBT, WM and SFM for the rest of your life quite satisfactorily. You mentioned that you didn’t like the change of the parameters in TBT, but you may be missing the point of the program, it is based on conjugate periodisation where all strength qualities are developed simultaneously. This is often a feature of CW’s programs. There are also “back-off” weeks built in e.g. the days where there are only 2 sets of any exercise. This prevents overtraining.
I would suggest cycling through this progression: TBT,WM,TBT,SFM. This allows you to rotate between the more hypertrophy-focused TBT and the functional strength WM. The SFM would then kick in each 6 months to allow you to bump up your limit strength and perform better on the other programs. As explained in the SFM article it is only a mesocycle and is not to be used all the time.
I hope this helps.