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New trainees will usually get a little bit stronger every workout. Because of this, they can just keep adding a little more weight to the bar every week or so.

A point will come, however, where simple progressive resistance will no longer work. Let’s say you’ve trained to the point of squatting around 300 lb (I’m just using this number at random). You may end up training week after week with a certain weight (maybe 275 lb) without seeing any increase in weight or repetitions.

Why aren’t you getting any stronger?Well, it seems the central nervous system just gets “burned out” from lifting near your max all of the time.

I learned this lesson years ago. I was in my 20’s and could not seem to get my bench press to the 300 lb mark. I was pressing in the mid to high 200’s every workout, but just couldn’t seem to make any progress. I even had my testosterone level checked to make sure everything was OK (my levels turned out to be normal).

This led me to do some research and learn how powerlifters train. I learned that they cycle the weight and intensity, building up to a peak of strength. This allows the nervous system to recuperate–a concept known as periodization.

I found a peaking cycle used by legendary powerlifter Ed Coan, and it is still one of my favorites. You can find it . This program is built around doing two sets (not including warm-up). Here’s what it would look like with a 300lb max bench press:

As you can see, the first couple of weeks are hardly even challenging—but that’s the point. The CNS can rest from heavy lifting for a while. Slowly but surely, the weights get heavier and the repetitions get lower.

There are many different peaking cycles out there, but they all operate on this principle of periodization—slowly increasing the weight over a period of weeks.

Here are just a few more thoughts on Ed’s peaking cycle:*You may find it works better if you calculate with a little less than your max (10 or 15 lb less).*You could ad volume to this routine with your isolation or assist lifts.*I like the fact that you only do two sets for the main lift–less wear and tear on the joints.

NOTE:  Jason Ferruggia’sprogram includes something called micro periodization–you are basically going from light to heavy within the week.  This is useful for beginners.  For more intermediate/advanced lifters I’d highly recommend .  You’ll find some great periodization routines there.