Pyramiding Microcyclical Pattern!?

tenxyearsxgone · 04-12-2004, 09:54 PM

Week One

Sets --> 10-12 Total for Chest/Back/Legs
8-10 Total for Shoulders/Arms/Calves

Reps --> 4-6

Rest --> 2 Minutes

Week Two

Sets --> SAME

Reps --> 6-8

Rest --> 90 Seconds

Week Three

Sets --> SAME

Reps --> 8-10

Rest --> 45 Seconds

Week Four

Sets --> SAME

Reps --> Pyramid (10--8--6--Optional 4 if you do a 4th set)

Rest --> 2 minutes -- 90 seconds -- 45 seconds -- 30 seconds

Week Five

Powerlifting Shock

Mon --> Squat -- Deadlift -- Clean & Press

Wed --> Repeat

Fri --> Repeat

Powerlifting Rep/Rest

-- Mon -- Do 5x5 on all 3
-- Tues-- Do 3x3 on all 3
-- Wed-- Do 5x5 on all 3

Week Six

REPEAT [Now start by doing 8-10 rep range first and pyramid down to 4-6 by the last week and finish up with the Powerlifting Shock]

Week Eleven

--R--E--S--T--!!!

As Far as exercises...what I like is this...

Chest: Incline, Flat, DB Flyes

Back: Deadlifts, bent over BB Rows to chest, chin-ups, WG Pullowns

Legs: 5 sets of Squats, Leg Press, Leg Ext, Ham Curl, Seated/Standing Calf Raise

Shoulders: DB Press, Lateral Raises, Upright Rows, Shrugs

Biceps: Barbell Curls, DB Curls, 1-Arm Concentrations

Triceps: Skull Crushes, Pushdowns, Weighted Dips, Reverse pulldowns

The rest is up to you ...tell me what you think of this program...

tenxyearsxgone · 04-12-2004, 10:21 PM

Let me know what you all think!

tenxyearsxgone · 04-16-2004, 08:53 AM

Is it better to do the cycle i wrote above ... or is it better to do like

Flat bench 5x5 -- for strength...then...
Incline Bench 3x10 -- for hypertrophy
DB Flyes -- 3x6-8 -- for strength/hypertrophy

all in one workout

or is it better to break it up ever week like above?

04-12-2004, 09:54 PM	#1
tenxyearsxgone Registered User Join Date: Sep 2003 Location: long island Posts: 370	Pyramiding Microcyclical Pattern!? Week One Sets --> 10-12 Total for Chest/Back/Legs 8-10 Total for Shoulders/Arms/Calves Reps --> 4-6 Rest --> 2 Minutes Week Two Sets --> SAME Reps --> 6-8 Rest --> 90 Seconds Week Three Sets --> SAME Reps --> 8-10 Rest --> 45 Seconds Week Four Sets --> SAME Reps --> Pyramid (10--8--6--Optional 4 if you do a 4th set) Rest --> 2 minutes -- 90 seconds -- 45 seconds -- 30 seconds Week Five Powerlifting Shock Mon --> Squat -- Deadlift -- Clean & Press Wed --> Repeat Fri --> Repeat Powerlifting Rep/Rest -- Mon -- Do 5x5 on all 3 -- Tues-- Do 3x3 on all 3 -- Wed-- Do 5x5 on all 3 Week Six REPEAT [Now start by doing 8-10 rep range first and pyramid down to 4-6 by the last week and finish up with the Powerlifting Shock] Week Eleven --R--E--S--T--!!! As Far as exercises...what I like is this... Chest: Incline, Flat, DB Flyes Back: Deadlifts, bent over BB Rows to chest, chin-ups, WG Pullowns Legs: 5 sets of Squats, Leg Press, Leg Ext, Ham Curl, Seated/Standing Calf Raise Shoulders: DB Press, Lateral Raises, Upright Rows, Shrugs Biceps: Barbell Curls, DB Curls, 1-Arm Concentrations Triceps: Skull Crushes, Pushdowns, Weighted Dips, Reverse pulldowns The rest is up to you ...tell me what you think of this program...

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04-12-2004, 10:21 PM	#2
tenxyearsxgone Registered User Join Date: Sep 2003 Location: long island Posts: 370	Let me know what you all think!

04-16-2004, 08:53 AM	#3
tenxyearsxgone Registered User Join Date: Sep 2003 Location: long island Posts: 370	Is it better to do the cycle i wrote above ... or is it better to do like Flat bench 5x5 -- for strength...then... Incline Bench 3x10 -- for hypertrophy DB Flyes -- 3x6-8 -- for strength/hypertrophy all in one workout or is it better to break it up ever week like above?