MicroCycle PowerBuilding is a technique that combines the training benefits of traditional weightlifting, bodybuilding, periodization and cycle training techniques. You get higher profits at a faster rate than any of the other systems alone.
A ‘Microcycle’ is simply a condensed training cycle, typically lasting 2-4 weeks. Within this time frame, you train each body part 3-6 times. As with most cyclical workouts, MicroCycle workouts start with light weights and build up each workout to max weights at the end. Then repeat the MicroCycle, increasing the weights on all exercises. A series of microcycles is called a macrocycle.
Unlike traditional weightlifting or cyclic training, MicroCycle PowerBuilding has you train to failure (or nearly so) every workout. At the start of each microcycle, train with higher volume (sets, reps, exercises and frequency) on lighter ‘isolate’ type exercises, similar to traditional strength training. Intensity, defined as the amount of weight being handled, is low, though the reps and volume of work make the workouts incredibly demanding.
As you go through a microcycle, you reduce sets, reps, and exercises per body part while using harder, heavier exercises. You also increase the rest between sets and training days. Basically, you’re doing workouts from the recovery, mass, and strength phases of a periodization type system, back to back, and all condensed into just 2-4 weeks.
The last workout of a MicroCycle should generally be just 1 set of squat, bench, deadlift work for 2-4 reps, with a couple of days off before and after that workout. Then go back to the high-volume, high-rep stuff.
Just like a traditional powerlifting cycle, with MicroCycle PowerBuilding you can map out a 3-4 month plan (MacroCycle) to achieve record lifts on the day of a competition. While you will train ‘hard’ in every workout for the entire 3-4 months, burnout is avoided because high intensity workouts (max load, low reps) occur only once every 2-4 weeks.
With MicroCycle Powerbuilding, your training is more enjoyable and successful every time. And you’ll even look better on contest day.
