In my last article, Pendulum Training, I introduced the basic principles behind a new way to plan your workouts. This new way of thinking is based on a frequent pre-planned variation of training objectives and means.
Now we’re going to apply these principles to bodybuilding. I’ll provide a complete breakdown of a five-week Pendulum cycle aimed at maximizing muscle mass. Understand that for best results, at least two Pendulum cycles (ten weeks) should be used.
The Basic Bodybuilding Pendulum
As explained in my first article on Pendulum Training, if you’re a bodybuilder, it’s best to use a three-step approach that includes two structural/hypertrophy phases and one functional/strength phase. That last phrase is important to maximize neural improvements, which will, in turn, potentiate the muscle gains you’ll get from your “regular” bodybuilding training. It’s also a phase that can have a drastic effect on muscle tone, hardness, and density. Therefore, I feel it’s necessary to include some heavy lifting, even in a purely aesthetic program.
Both structural phases will focus on muscle mass, but both are also very different from one another. The first phase includes more volume and more density (thus using several “advanced” techniques), while the second phase uses slightly more weight. Each phase lasts one week, and the general schedule is as follow:
Week 1: Structural 1
Week 2: Structural 2
Week 3: Functional strength
Week 4: Structural 2
Week 5: Structural 1
Phases 1 and 5: Structural 1
This phase of training will use less weight but will be the most energy-draining phase of all. The focus is on increasing lactic acid build-up and maximizing total muscle breakdown (to stimulate a massive anabolic response to training). To do so, we’ll use techniques such as supersets, tempo contrast, and isometric-dynamic contrast. The rest intervals will be short and the volume relatively high. Each muscle group is to be trained once a week. The training schedule is as follow:
Monday: Quads and Hams
Tuesday: Biceps and Triceps
Monday: Quads and Hams
A) Tempo contrast back squat
You’ll perform sets of 8 reps in the back squat. Sound easy? Not so fast! We’ll use a tempo contrast method. This means the rhythm of the repetitions will vary during the set from slow to explosive:
Reps 1 and 2 = 6040 tempo (down in 6 seconds, up in 4 seconds)
Reps 3 and 4 = 20X0 tempo (down in 2 seconds, up as fast as possible)
Reps 5 and 6 = 6040 tempo
Reps 7 and 8 = 20X0 tempo
Work sets: 4 x 8
Rest between sets: 120 seconds
B) Isometric-dynamic contrast leg curl
Regular leg curls are easy; they’re for sissies! Instead, we’re going to use an action contrast method here. This means that on each rep, you’ll include a pause at the mid-point of the exercise (halfway down). The duration of the pause will vary on each rep. We’ll perform 7 reps:
Rep 1 = 12 second pause
Rep 2 = 10 second pause
Rep 3 = 8 second pause
Rep 4 = 6 second pause
Rep 6 = 2 second pause
Rep 7 = no pause
Work sets: 4 x 7
Rest between sets: 90 seconds
C) Back squat
You’ll perform only one set of squats, but that’ll be one set of 20 reps! Right after those 20 reps of pure pleasure, you’ll step out from under the bar (if you can), put your back on the wall, bend the knees 90 degrees and hold the position until you drop on the floor. Try to handle the position for more than 20 seconds without crying, please.
Work sets = 1 x 20 + isometric hold for max time
D) Romanian deadlift
Just when you thought the fun was over! Once again, we’ll only perform one set of twenty reps on the Romanian deadlift. After all the work you’ve done, I’ll be nice to you, and you won’t have to do any isometric work … for now! Complete your twenty reps in good form, lie down on the floor until you regain your composure, drink your shake, and go home to rest and grow!
Work sets = 1 x 20
This first workout is brutally intense, but it should be completed in less than 45 minutes.
Tuesday: Biceps and Triceps
Ah, a beach workout! After all that leg blasting, I’ll throw you a bone! But this doesn’t mean it’ll be an easy day, far from it. If we want those huge guns, we’ll have to work for them!
A1) Isometric-dynamic contrast standing barbell curl.
We’ll use the same concept as we did for the leg curl: you’re going to hold the weight at the mid-point (arms at 90 degrees) for some time. Once again, the duration of the pause will vary on each rep:
Rep 1 = 12 second pause
Rep 2 = 10 second pause
Rep 3 = 8 second pause
Rep 5 = 4 second pause
Rep 6 = 2 second pause
Rep 7 = no pause
A2) Reverse barbell curl.
This is a simple reverse curl performed with either a straight bar or an EZ-curl bar. The exercise is straightforward; no special technique. You’re going to perform 12 reps of this movement. Use a controlled rhythm, but don’t go too slow either.
A1 and A2 are supersets. Both exercises are performed without taking any extra rest in between. You’ll perform this superset 5 times.
Work sets: 5 x A1 + A2
Rest between supersets: 180 seconds
B1) Tempo contrast nose-breaker (lying barbell extension)
This is your basic nose-breaker. Lie down on a bench and lower the bar to your face while keeping the elbows pointing straight up. We’ll use a tempo contrast method. This means the rhythm of the repetitions will vary during the set from slow to explosive:
Reps 1 and 2 = 6040 tempo (down in 6 seconds, up in 4 seconds)
Reps 3 and 4 = 20X0 tempo (down in 2 seconds, up as fast as possible)
Reps 5 and 6 = 6040 tempo
Reps 7 and 8 = 20X0 tempo
B2) Cable triceps extension with V-shape bar.
This is a regular cable triceps extension. You’ll perform 12 reps using a controlled but not too slow-rhythm.
B1 and B2 are a superset. Both exercises are performed without taking any extra rest. You’ll perform this superset 5 times.
Work sets: 5 x B1 + B2
Rest between supersets: 180 seconds
C) Tempo contrast preacher curl
By now, it isn’t necessary to explain what a tempo contrast is (hopefully).
Reps 1 and 2 = 6040 tempo
Reps 3 and 4 = 20X0 tempo
Reps 5 and 6 = 6040 tempo
Reps 7 and 8 = 20X0 tempo
Work sets: 3 x 8
Rest between sets: 90 seconds
D) Isometric-dynamic contrast straight-bar cable triceps extension
Contrary to other exercises, you’ll hold the pause in the fully extended position for this exercise. Focus on really flexing your triceps super hard!
Rep 1 = 12 second pause
Rep 2 = 10 second pause
Rep 3 = 8 second pause
Rep 4 = 6 second paus
Rep 5 = 4 second pause
Rep 7 = no pause
Work sets: 3 x 7
Rest between sets: 90 seconds
Thursday: Chest and Back
A) Tempo contrast bench press
We’ll use the same type of execution as the other tempo contrast exercises.
Reps 1 and 2 = 6040 tempo
Reps 3 and 4 = 20X0 tempo
Reps 5 and 6 = 6040 tempo
Reps 7 and 8 = 20X0 tempo
Work sets: 3 x 8
Rest between sets: 90 seconds
B) Isometric-dynamic contrast seated cable rowing
Perform this exercise seated with a straight back. Stretch the lats during the eccentric portion of the movement but don’t bend the trunk forward. Once again, we will include a pause on each rep; this time, the pause is performed when the bar is on the sternum.
Rep 1 = 12 second pause
Rep 2 = 10 second pause
Rep 3 = 8 second pause
Rep 4 = 6 second pause
Rep 6 = 2 second pause
Rep 7 = no pause
Work sets: 3 x 7
Rest between sets: 90 seconds
C) Isometric-dynamic contrast incline bench press
On this drill, the pause is executed when the bar is two inches from the chest. At that position, really concentrate on not only holding the bar but on flexing the pectorals hard.
Rep 1 = 12 second pause
Rep 2 = 10 second pause
Rep 3 = 8 second pause
Rep 4 = 6 second pause
Rep 7 = no pause
Work sets: 3 x 7
Rest between sets: 90 seconds
D) Tempo contrast machine pullover
When this exercise is performed with a tempo contrast, it can be one of the best back builders you can do!
Reps 1 and 2 = 6040 tempo
Reps 3 and 4 = 20X0 tempo
Reps 5 and 6 = 6040 tempo
Reps 7 and 8 = 20X0 tempo
Work sets: 3 x 8
Rest between sets: 90 seconds
E) Dips
You’ll do three sets of dips with no added weight. Perform as many reps as you can on each set. Really emphasize a controlled motion.
Work sets: 3 x max reps
Rest between sets: 90 seconds
F) Barbell shrugs
Perform 4 sets of barbell shrugs. Hold the fully shrugged position for 2 seconds on each rep.
Set 1: 10 reps
Set 2: 8 reps
Set 4: 20 reps
Work sets: 4 x 6-20
Rest between sets: 90 seconds
Saturday: Shoulders
This is the hit and run session of the week. If done properly it should take you no more than 30 minutes to complete. This will leave you some time to perform your favorite abdominal routine or work on your perceived weaknesses with some extra work. Note that all exercises are performed regularly, with no contrast.
A1) Military press
Reps: 12
Note: A1, A2, and A3 are a superset and are performed without any rest. Repeat the superset 6 times with 120 seconds between each superset.
Remember that this phase is to be performed on weeks 1 and 5.
Phases 2 and 4: Structural 2
We’ll still be working on developing muscle mass, but this time we’ll use less “advanced” techniques and increase the average load to be lifted. We’ll also increase the training frequency to two sessions per muscle group. There’ll be less direct work for the biceps and triceps (which will be directly trained only once a week) following this schedule:
Monday: Quadriceps, Hamstrings
Tuesday: Chest, Back, Shoulders
Saturday: Chest, Back, Biceps, Triceps
Rest between sets: 90 seconds
B) Romanian deadlift
Rest between sets: 90 seconds
Rest between sets: 90 seconds
Rest between sets: 90 seconds
Tuesday: Chest, Back, Shoulders
Rest between sets: 90 seconds
C) Military press
Rest between sets: 90 seconds
D) Incline dumbbell press
Reps: 10
Rest between sets: 90 seconds
E) Seated cable rowing
Reps: 10
Rest between sets: 90 seconds
Rest between sets: 90 seconds
Thursday: Quadriceps, Hamstrings, Shoulders
Rest between sets: 90 seconds
Rest between sets: 90 seconds
C) Seated dumbbell shoulder press
Reps: 6
Rest between sets: 90 seconds
D) Lunges (alternate)
Reps: 8 per leg
Rest between sets: 90 seconds
Rest between sets: 90 seconds
Saturday: Chest, Back, Biceps, Triceps
A) Bench press (close grip)
Rest between sets: 90 seconds
B) Weighted chins (or lat pulldown)
Rest between sets: 90 seconds
C) Flat dumbbell bench press (hammer grip)
Rest between sets: 90 seconds
Rest between sets: 90 seconds
Rest between sets: 90 seconds
F) Cable triceps extension
Work sets: 4
Rest between sets: 90 seconds
Remember that this phase is to be performed on weeks 2 and 4.
Phase 3: Functional Strength
During this week of training, we’ll use heavy weights and only include compound exercises. Each session will be a whole body workout. The objective is to stimulate the nervous system while giving the muscle, energy, and hormonal systems a break. The schedule to use is as follows:
Monday: Whole body 1
Tuesday: OFF
Rest between sets: 180 seconds
B) Incline bench press
Rest between sets: 180 seconds
Rest between sets: 180 seconds
Wednesday: Whole body 2
Rest between sets: 180 seconds
B) Close grip bench press
Rest between sets: 180 seconds
Rest between sets: 180 seconds
Friday: Whole body 3
Rest between sets: 180 seconds
Rest between sets: 180 seconds
Work sets: 8
Rest between sets: 180 seconds
This phase is to be performed on the third week of the cycle. Don’t skip it! It’ll really help boost your bodybuilding gains in the future. Strive to move a lot of weight, but never sacrifice form for more weight!
This training program will be followed for two to three consecutive cycles (10 to 15 weeks) for maximum gains. You can change the exercises with each new cycle. Still, you’ll find out it’s unnecessary for continuous gains on this program because the variation of training methods, volume, and intensity is enough to keep the body in an adaptive mode.
This program is best suited to someone who wants to gain a lot of lean body mass; however, you should adopt a sound bodybuilding diet for it to be maximally effective.
The bottom line is that this program is extremely effective, probably even more so than you think!
The great part is that Pendulum Bodybuilding is fun to do! The frequent variation will help you stay motivated, and you’ll end up enjoying your training just as much as your progress!
CT-
This content was originally published here.
