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Training discussion on Pendulum Training, within the Bodybuilding Forum; Here's what Thursday might look like for each week.... Thursday: Non-Linnear Periodization- Week One: (structural hypertrophy) Back is a really ...


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Old 12-08-2005, 09:27 PM   #11
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Default Okay Eric's time on deck!

Here's what Thursday might look like for each week....

Thursday:

Non-Linnear Periodization-

Week One: (structural hypertrophy)

Back is a really hard one for the first week because you must take in account that your biceps will likely be fryed if anything is supersetted or otherwise....

1. Back/Traps

A1) Pulldowns: 4 sets of 10-12
A2) Pullovers: 4 x 15 (or stiff arm pulldowns)

A1- 3-0-1 Tempo, 15 seconds rest before supersetting A2.
A2- 6-0-2 Tempo, 60 seconds rest. [Post Fatigue Supersets]

B1) Cable Rows: 3 sets of 10-12 (wide grip straight bar)

B1- 3-0-1 Tempo, 60 seconds rest.

C1) Cable Rows: 3 sets of 10-12 (close grip V-handle)

C1- 4-0-1 Tempo, 60 seconds rest.

D1) Barbell Shrugs: 3 sets of 10-12
D2) Upright Rows: 3 sets of 12-15

D1) 4-0-1 Tempo, 15 seconds before supersetting D2.
D2) 4-0-1 Tempo, 60 seconds rest. [reg. superset]

D1) Once the supersets are over, perform a final couple of dropsets with the barbell shrugs. If you have 2 plates, a 25 lb plate, and a 10 (for example), then take off one plate per side and do a set of 10. Rest 30 seconds before taking another plate off, ect. until you get to 135 lbs. :eek:

--------------------------------------------------------------------------

Week Two: (Functional, Limit Strength)

1. Upper
- Flat Barbell Press: 3 sets of 6-8 reps
- Incline Dumbbell Press: 3 sets of 8-10 reps
- JS Rows: 3 sets of 6-8 reps
- Pullups: 3 sets to failure
- Side Laterals: 3 sets of 8-10 (emphasis on negative)
A1) Barbell Curls: 3 sets of 8-10 reps
A2) Dips: 3 sets of 8-10 reps [Antagonist Superset]

--------------------------------------------------------------------------

Week Three: (Functional Strength)

Rest Day

--------------------------------------------------------------------------

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Old 12-09-2005, 12:45 AM   #12
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Here's what Friday might look like for each week....

Since there was a lot of volume for back the previous day, there won't be a high demand for rear delt exercises. Most of these first weeks are OVT

Friday:

Non-Linnear Periodization-

Week One: (structural hypertrophy)

1. Shoulders/Triceps

A1) Dumbbell Press: 4 sets of 10
A2) Incline Lateral Raise: 4 sets of 10-12

A1- 3-0-1 Tempo, 15 seconds rest before supersetting A2.
A2- 6-0-2 Tempo, 60 seconds rest. [Post Fatigue Supersets]

B1) Machine Military Press: 3 sets of 10
B2) Wide Grip Upright Rows: 3 sets of 12-15

B1- 3-0-1 Tempo, 15 seconds rest before supersetting B2.
B2- 4-0-1 Tempo, 60 seconds rest. [Post Fatigue Supersets]

C1) Bentover Lateral Raises: 3 sets of 12-15

C1- 4-0-1 Tempo, 60 seconds rest.

D1) Decline Triceps Extension: 3 sets of 10-12
D2) Reverse Cable Pressdowns: 3 sets of 15

D1- 3-0-1 Tempo, 15 seconds rest before supersetting D2.
D2- 6-0-2 Tempo, 60 seconds rest. [regular superset]

E1) Cable Pressdowns: [Triple drop set], each set 10 reps. Allow for 15 seconds break between each drop in weight.

--------------------------------------------------------------------------

Week Two: (Functional, Limit Strength)

1. Lower-
- Front Squats: 3 sets of 6-8
- Pullthroughs: 3 sets of 8
- Leg Extensions: 3 sets of 8-10
A1) Leg Press: 3 sets of 6-8
A2) Seated Leg Curls (toes in): 3 sets of 8-10 [superset]
- Calves: 4 sets of 10

--------------------------------------------------------------------------

Week Three: (Functional Strength)

1. Full Body
- A2G Squats: 5 sets of 5 reps
- Incline Bench: 5 sets of 5 reps
- JS Rows: 5 sets of 5 reps

Last edited by Darkhorse; 12-13-2005 at 11:27 PM..
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Old 12-09-2005, 12:52 AM   #13
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The beautiful thing is in all three phases of the Pendulum swing, you have the weekends always off.

After your functional strength week, you start working your way back to what you did in week one:

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)

All three phases:
-Weekends off
-At least three recovery days in every phase (four in strength phase)
-While the volume decreases, the frequency increases.
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Old 12-09-2005, 06:51 AM   #14
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Ha, well, Dave, when I meet you in the ring, I'll look a lot scarier .
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Old 12-11-2005, 02:45 PM   #15
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Quote:
Originally Posted by Eric3237
Ha, well, Dave, when I meet you in the ring, I'll look a lot scarier .
bring it... just watch out for my patented chin piece chock hold
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Old 12-11-2005, 04:43 PM   #16
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Quote:
Originally Posted by ChinPieceDave667
bring it... just watch out for my patented chin piece chock hold
I was more worried about having an eye put out!
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Old 12-11-2005, 05:10 PM   #17
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Okay, 0311, I just make this my first personal sticky.

Based on what I'm seeing with myself, I think it's time to bump the strengh up. Once I'm out of the hospital from Dave's giving me an ass-kicking, this is probably what I'll do .
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Old 12-14-2005, 01:38 AM   #18
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Screw it....I had another 12 hour night shift extravaganza so I made another one of my spreadsheets for this Pendulum training concept based on what has worked in the past for me. (keyword: me) Some of the tempo's and reps are different than what I previously posted....

http://www.savefile.com/files/6696506

Enjoy!
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Old 12-14-2005, 04:12 AM   #19
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I found a later article that talks more specifically about the bodybuilder pendulum swing. He takes a very interesting and equally unorthodox way of executing reps, ect. IMO the routine in the spreadsheet I made is a lot easier and just as effective. But, if anyone's interested, the full article can be found Here!

Quote:
Originally Posted by Christian Thibaudeau
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 phase 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 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 the use of 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.

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)

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.


This training program is to be followed for two to three consecutive cycles (10 to 15 weeks) for maximum gains. You can change the exercises with each new cycle, but you’ll find out it's not necessary 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, for it to be maximally effective, you should adopt a sound bodybuilding diet.

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!


About the Author

Christian Thibaudeau is a strength and conditioning coach who works with a wide range of elite athletes. He has successfully trained athletes requiring a wide array of physical qualities ranging from strength and power (football players, Olympic lifters, strongmen competitors) and important energetic capacities (hockey players) to proprioception and stabilization/balance (figure skaters ). He's also a competitive Olympic weightlifter and a football coach. Christian is completing his M.Sc. degree in exercise science and has been a research assistant in that field for the past two years. You can pick up his book, The Black Book of Training Secrets, right here at this site.
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Old 05-21-2006, 08:24 PM   #20
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Quote:
Originally Posted by 0311
A1- 3-0-1 Tempo, 15 seconds rest before supersetting A2.
A2- 6-0-2 Tempo, 60 seconds rest. [Post Fatigue Supersets]
Just FYI because I'm sure everyone would take this literally..These tempo's are obviously not going to be what you're actually doing. When you are actually doing the reps, you're naturally going to be counting faster in your head. That's the reason why I wrote down something as elongated as 6-0-2..Just a technique to slow down your tempo somewhat instead of blasting through it at warp speed. In actuality, it's probably more like 3-0-2, or something to that effect.

Looks rediculously hard, but it's not like you're using a stopwatch either!

And I'll also note that this was MY own take on what to construct based solely off of the requirements C.T. wrote per swing. It's certainly open to interpretation based on an individuals recovery, strength, needs, and stamina.
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