MicroCycle PowerBuilding is a technique that combines the training benefits of traditional weightlifting, bodybuilding, periodization, and cyclical training techniques. You make 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 period, train each part of the body 3-6 times. As with most cyclical workouts, MicroCycle workouts start with light loads and increase each workout to reach maximum loads at the end. Then repeat the MicroCycle, increasing the weight in all exercises. A series of microcycles is called a macrocycle.
Unlike traditional weightlifting or cyclical training, MicroCycle PowerBuilding allows you to train to failure (or nearly so) with every workout. At the beginning of each microcycle, you train with higher volume (sets, reps, exercises and frequency) in lighter exercises of the ‘isolation’ type, similar to traditional bodybuilding training. Intensity, defined as the amount of weight handled, is low, although the reps and volume of work make the workouts incredibly strenuous.
As you go on a microcycle, reduce the sets, reps, and exercises on your body while using harder and heavier exercises. You also increase the rest between sets and training days. Basically, you’re training the recovery, mass, and strength phases of a periodization-type system, back-to-back, and all condensed in 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 of rest before and after that workout. Then go back to high reps and high volume again.
Like a traditional weightlifting cycle, with MicroCycle PowerBuilding you can map out a 3-4 month plan (MacroCycle) to achieve record lifts for the day of a competition. While you will train ‘hard’ every workout for the entire 3-4 months, burnout is avoided because high intensity workouts (max load, low rep) occur only once every 2-4 weeks.
With MicroCycle Powerbuilding, your training is more enjoyable and successful every time. And you will even look better on the day of the contest.