So to sum it all up, what I am advocating is simple intensity cycling being the easiest and fastest way to get good strength gains for beginner as far as any kind of "cycling" goes. This is not the same as periodization such as starting at higher rep ranges and working down to lower rep ranges in "cycles" or any other method of combining rep ranges during a training period.

One of the biggest reason people advocate arbitrary periodization schemes, btw, is to "shock" the muscle into growth by introducing different rep ranges. This is further aggravated by famous trainers like Poliquan or Cosgrove arguing as to whether the body adapts to rep ranges first or exercises first and then giving blanket recommendations as to how long as if there is a one size fits all in this. So you see guys writing another cookie cutter program every week using as it's basis a short linear progression scheme without any inkling as to what sort of trainee this is good for. So I'll ask one simple question: Why should someone abitrarily train a certain rep range for 2 or 3 weeks when with proper programming they could progress at that rep range for as much as 12 weeks in some cases and at least 7-8? I'll let you figure that out. And don't tell me it's about mass cuz I guarantee that adding 30 or 40 pounds to your squat at any given rep range is going to be better than adding, ummm, close to nothing at a bunch of other rep ranges. So if PROGRESSION is not built into the idea of periodization then periodization is, imo, just spinning your wheels. So, progression comes FIRST. Not peridization. Peridization, if and when, it's necessary, comes as a way to continue progressing.

The better question to ask, therfore, becomes "How do I progrees?" instead of "How do I periodize".

For specific recommendations while being quite conservative on the matter I'd recommend you first start reading over this:

http://www.bodybuilding.net/training...cific+Training

This is the HST thread. You could look at HST as a short linear progression scheme couple with intensity cycling. Then you throw in the concept of "strategic deconditioning". This supposedly allows you to gain using the initial submaximal loads you get from the cycling. But then you don't progress at any given rep range but move into the next lower. So you get a little bit of strength gain but it's designed to be a "mass only" program. For your purposes you can ignore all that. What I'd recommend is doing the kind of thing that 0311 lays out for say, a 12 rep, and 8 rep cycle but only using this as and easy and organized way to practise proper form and "get ready" for the real strength gains. You'll get a little hypertrophy most likely to boot.

Then, instead of doing the last cycle of HST you basically run this:

http://users.tpg.com.au/ayianni/5x5/5x5ProgrammeOrder.htm

Here is an overview:

Mark Rippetoe's Starting Strength Routine:

*note the dip/chin isnt in the original program

Here is a routine from Mark Rippetoe’s book called “Starting Strength”. You can buy the book at www.startingstrength.com. It includes endless useful info that all beginners should learn. But as for the program he suggests, his clients that he gives it to on AVERAGE gain 30-40 pounds in about 6 months or so which is amazing gains.

The program is as follows:

You alternate Workout A and Workout B every other day, 3 times a week. So you could either do Mon, Wed, Fri or Tues, Thurs. and Sat. Depending on what works best for you.

Example:

Week 1:

Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:

Monday - Workout B
Wednesday - Workout A
Friday - Workout B

Etc.

For the actual workouts read below:

Note: This doesn’t include warm-up sets

**Means this is OPTIONAL**

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
**2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)
**2x8 Chin-ups (recommended mainly if doing the cleans)

Assistance work:

Most people cant get it through there head that compound lifts also work your arms Plenty and always Insist on direct arm work. As quoted by Madcow2, “Don't **** with this. Every bodybuilder seems to have Attention Deficit Disorder and an overwhelming desire to customize everything.” If you are one of these people note that you have the option of doing the dips and chins which give PLENTY of arm work. Abdominal work is fine to do also if needed.

I recommend weighted decline sit-ups and/or Hanging Leg Raises at 2x8-10.

Weight:

As for the weight, make sure that you use the SAME weight throughout the sets. For example if I do the first set if Squats with 200lbs then I do the other 2 sets of squats with 200lbs.

Every week make it a goal to increase each of your lifts by 2.5%. Meaning if I lifted 100lbs for my Bench Week 1 then Week 2 I would try for 102.5lbs. If I did 200lb Squats Week 1 I would try for 205lbs in Week 2. Sometimes you will be able to do more but don’t mess with your form just to lift more.

Warm-up Sets:

Before all your working sets it is best to do a few warm-up sets. Specifically for your first lift. You don’t have to do the whole thing for the other lifts but definitely the first.

What you do is you ramp your weight up to your working sets.

For example:

2x5xbar (sets x reps x weight)
1x5x85
1x3x125
1x2x155

And the working set weight would be 175.

If you are lifting your working sets under 150 I would cut out the 3rd warmup set of 1x5 because it wont be needed.

The Lifts:

**Used references and quotes from Madcow2 and Bodybuilding.com**

Barbell Squat: These should be full range Olympic style squats. Use the full range of your body - that means as low as you can go which for almost everyone is past parallel. If the top of your thighs aren't at least parallel it's for sh!t. If you think this is bad for your knees going low, you and whoever told you that are relying on an old wives tale. Anyone who knows the human body will tell you that below parallel is MUCH safer on the knees whereas parallel and above put all the sheer right on them and doesn’t allow proper transfer of the load to the rest of your body (this is how your body was designed).

Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Keep your back as straight as possible and your chin up, bend your knees and slowly lower your hips straight down until your THIGHS ARE AT LEAST PARALLEL TO THE FLOOR. Once you reach the bottom position, press the weight up back to the starting position.

--------------------------------------------------------------

Start reading over all of this:

http://www.geocities.com/elitemadcow...nts_thread.htm

If that's not enough to get you started, I don't know what is!

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.