A common question we receive at Axis Strength Training is about the methodology behind our strength cycles. The answer? Progressive overload.
Simply put, progressive overload is the process of gradually increasing the workload on your body over time. By systematically adding weight, volume, or intensity, your body adapts and grows stronger in a safe and effective manner.
Currently, we are nearing the end of one of our strength cycles, which focuses on three primary lifts: the back squat, bench press, and deadlift. At the beginning of the cycle, we started with 3 sets of 10 reps for each lift. As we progressed, we systematically increased the intensity, and now, near the end of the cycle, we are performing sets of 1 rep at much heavier weights. Soon, we will attempt new one-rep max lifts before taking a few weeks off from heavy lifting. This rest period allows for recovery before we begin another strength cycle.
Year after year, this method has led to significant strength and performance gains for our athletes of all ages.
Ways to Implement Progressive Overload
If you're looking to build strength, here are three effective ways to progressively overload your muscles:
1. Increase the weight: Keep the same number of sets and reps each week but gradually add more weight to your lifts.
2. Increase the volume: Maintain the same weight but add more sets or reps each week.
3. Reduce rest periods: Keep the same weight, sets, and reps but gradually decrease rest time between sets.
Each of these methods increases the overall workload over time, leading to strength gains and improved work capacity. The key is consistency and proper form to minimize the risk of injury.
The Structure of Our Strength Cycles
Our strength cycles typically last between 6 to 12 weeks, followed by a short recovery period before starting again. Over the years, we’ve seen incredible progress from athletes ranging in age from 14 to 70+. Strength training is for everyone—if you're considering getting started, we say go for it! It’s never too late to become stronger and healthier.
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