Building muscle strength
Looking to optimize your workouts to gain strength and muscle mass? Discover the structure used in several of our training programs.
A complete cycle for your maximum strength
Each strength cycle is designed around one key principle: systematic progression. It consists of 10 sessions, each with a specific objective:
1. Initial Assessment (RM Test)
The cycle begins with a precise assessment of your current strength. We determine your RM (1, 2, 5... depending on the cycle / RM = one-repetition maximum) for the cycle's movement (for example, the back squat). This step is crucial for establishing a realistic and personalized starting point. It allows you to understand where you stand and track your progress over time.
2. Progressive Progression: 90% - 96% of RM
After the initial test, we follow a gradual progression using progressive loads, ranging from 90% to 96% of your RM, spread over 8 sessions as follows:
- 2 sessions at 90% of RM: Muscle strengthening and initial adaptation.
- 2 sessions at 92% of RM: Increased strength and muscular endurance.
- 2 sessions at 94% of RM: Progression to heavier loads, power development.
- 2 sessions at 96% of RM: Optimization of maximum strength.
3. Final Retest (RM Retest)
At the end of the cycle, we perform a retest to evaluate your progress. We measure your 1RM (one-repetition maximum). You should be able to lift a load slightly higher than the one you lifted in the initial test. This retest gives you a clear indication of your strength improvement and overall progress on the movement.
Structure of Each Session
Each session is carefully planned to maximize your strength gains. It includes an 8-minute progressive load build-up to properly prepare you for the day's sets. We adjust the load each session to match the target percentage (90%, 92%, etc.) and ensure consistent progress.
6 Sets: Each movement is performed with 6 sets, effectively stimulating muscle fibers and promoting hypertrophy.
Why is this method effective?
Safety: Gradual progression reduces the risk of injury by allowing your body to progressively adapt to heavier loads.
Effectiveness: Each session is optimized to maximize your strength and muscular endurance gains.
Progress Tracking: Regular testing allows you to track your progress and stay motivated.
Personalization: While structured, the program can be adapted to your specific level and goals.
Ready to develop your strength?
