MicroCycle PowerBuilding is a technique that combines the training benefits of traditional weightlifting, bodybuilding, periodization, and cyclic training techniques. You earn 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 frame, you train each body part 3-6 times. As with most cyclic training, MicroCycle workouts start with light weights and increase each workout to reach full weights at the end. Then repeat the MicroCycle, increasing the weights on all exercises. A series of microcycles is called a macrocycle.

Unlike traditional weight lifting or cyclic training, MicroCycle PowerBuilding has you train to (or near) failure every workout. At the beginning of each microcycle, train with a higher volume (sets, reps, exercises, and frequency) in lighter, ‘isolated’ type exercises, similar to traditional strength training. Intensity, defined as the amount of weight handled, is low, although the repetitions and volume of work make the workouts incredibly demanding.

As you progress through a microcycle, you reduce sets, reps, and exercises per body part while using harder, heavier exercises. You also increase rest between sets and training days. Basically, you’re doing workouts from the recovery, mass, and strength phases of a periodization-type system, one after the other, and all condensed into just 2-4 weeks.

The last workout on a MicroCycle should generally be just 1 working set of squat, bench, deadlift for 2-4 reps, with a couple days of rest before and after that workout. Then it’s back to the high volume, high rep stuff.

Just like a traditional weightlifting cycle, with MicroCycle PowerBuilding you can map out a 3-4 month plan (MacroCycle) for record-breaking lifts by competition day. While you will train ‘hard’ at every workout for the entire 3-4 months, burnout is avoided because high intensity workouts (maximum load, low reps) occur only once every 2-4 weeks.

With MicroCycle Powerbuilding, your training is more enjoyable and successful every time. And you’ll even look better on contest day.