che ne pensate? fattibile? anche con ciclizzazione della dieta "incorporata" (tipo carb cycling..)
a me sembra ottimo per chi, come il sottoscritto, non vuole tralasciare niente come ipertrofia e carichi...Originariamente Scritto da Fit-Uncensored Tino 77a bodybuilding-specific pendulum should look like this:
Accordingly, a week-by-week breakdown will be:
Week 1: Structural 1 (hypertrophy: high volume/low intensity)
Week 2: Structural 2 (hypertrophy: moderate volume/moderate intensity)
Week 3: Functional (strength)
Week 4: Structural 2 (hypertrophy: moderate volume/moderate intensity)
Week 5: Structural 1 (hypertrophy: high volume/low intensity)
This is one pendulum cycle. An interesting aspect of pendulum training is that you can use the training method you like best, as long as you rotate training objectives and methods every week. I won't go into too much detail on how each individual workout should be planned, but I’ll still give you general guidelines for each phase of the pendulum.
Week 1 — Structural 1 — Hypertrophy: High Volume/Low Intensity
Frequency
Each muscle group is trained 1-2 times per week.
Intensity
The loads are between 60 and 70% of maximum.
Number of exercises
3-4 per muscle group
Number of sets per exercise
3-4
Number of reps per set
10-15
Possible advanced training methods during this phase
- Regular sets
- Drop sets
- Same body part supersets
- Post-fatigue supersets (compound + isolation)
- Pre-fatigue supersets (isolation + compound)
- Pre and Post-fatigue tri-sets (isolation + compound + isolation)
Rest intervals
15-60 seconds (15 in the case of supersets and drop sets)
Week 2 — Structural 2 — Hypertrophy: Moderate Volume/Moderate Load
Frequency
Each muscle group is trained 1-2 times per week.
Intensity
The loads are between 70 and 80% of maximum.
Number of exercises
2-3 per muscle group
Number of sets per exercise
3-4
Number of reps per set
6-10
Possible advanced training methods during this phase
- Regular sets
- Agonist/Antagonist supersets (e.g. biceps/triceps)
- Post-fatigue supersets (compound + isolation)
Rest intervals
30-90 seconds (15 seconds if using supersets)
Week 3 — Functional: Strength
Frequency
Each muscle group is trained 2-4 times per week (whole body workouts or upper/lower split).
Intensity
The loads are between 80 and 90% of maximum.
Number of exercises
1-2 per muscle group
Number of sets per exercise
4-6
Number of reps per set
3-6
Possible advanced training methods during this phase
- Regular sets
- Cluster training (1 rep, 20 second rest, 1 rep, 20 second rest, 1 rep, etc.)
- Agonist/Antagonist supersets
Rest intervals
120-180 seconds (15-30 in the case of supersets and clusters)
OVVIAMENTE PER AVANZATI
impressioni?
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