Pendulum Full-Body Micros
This 2-week program combines periodization schemes for 12 full-body workouts that will collectively enhance size, strength, endurance, and fat-burning.
In recent Train with Jim articles, I've taken you through three different periodization schemes: linear, reverse linear, and undulating. Now, it's time to combine the first two via Pendulum Training and conclude the "Micros" (short for microcyles) series with the following 2-week full-body program.
With Pendulum Training, you "swing" back and forth between linear and reverse linear periodization. The benefit here is that it allows a specific rep range to be hit more frequently.
For example, in this 2-week Pendulum Full-Body Micros program, we'll start with the 8-10-rep range, go as high as 20-25 reps per set and as low as 2-3 reps per set. Yet over the course of 12 workouts (six per week), we only hit the 20-25-rep range and the 2-3-rep range once. The 8-10 rep range, however, is used in four of those 12 workouts. The 12-15 and 4-6-rep ranges are each hit in three of the workouts since they’re closer to the 8-10-rep range.
That makes this Pendulum program great for building both muscle size and strength, since reps in the 8-10, and even 12-15, range are ideal for muscle growth. Yet reps in
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Linear Full-Body MicrosThis 5-day full-body program will take you from high reps to low reps to promote muscle-building as well as power and strength.
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Reverse Linear Full-Body MicrosWith this 5-day routine, you'll start off with heavy weights and low reps and progressively lighten the loads and increase rep counts to maximize muscle-building.
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Undulating Full-Body MicrosRep ranges are all over the place during this 5-day program. But it's for good reason: to keep your muscles guessing... and growing!
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