POWER-BUILDING WORKOUTS FOR MORE MUSCLE AND STRENGTH
DURATION EXERCISES EQUIPMENT
25 MIN 12 yes
No one that lifts wants to ever be asked “do you even lift?” — even if their goals are sport-focused rather than aesthetic. Likewise, nobody wants to be all show and no go. Even if you don’t compete in a sport, being strong is desirable. Fortunately, there’s a lifting method that addresses these two issues called power-building. Powerlifters and bodybuilders both have impressive amounts of hypertrophy and strength, they just typically go about attaining these characteristics in different ways. Powerlifters experience hypertrophy from placing their muscles under mechanical stress by lifting very heavy loads. The type of lifting powerlifters do requires an efficient neural system that recruits as many muscle fibers as possible. Bodybuilders put on muscle from inducing metabolic damage and extensive time-under-tension in hypertrophic rep ranges. Bodybuilding develops type 1 (slow twitch) fibers that are crucial for a special type of strength called strength endurance.
This power-building program takes the best from both worlds to help you build more muscle and strength. The powerlifting portion will get you stronger and more efficient at recruiting muscles, which will make your bodybuilding exercises even more effective. The bodybuilding portion allows you to build up your muscles that are lagging for your big lifts, which in turn will add more muscle and get you stronger at your big 3 lifts.
Do each workout once a week. Start out doing the main powerlift exercise at 85% of your 1 RM and try increasing the percentage from there. Your bodybuilding rep ranges should stay the same. By doing it this way, you’re in a fresher state for your powerlift, which is more CNS-intensive. When doing the bodybuilding lifts, you’ll recruit muscle fibers that normally wouldn’t be used to help you lift lighter loads because you’ll be in a fatigued state. This 3-workout program is ideal for all levels of lifters looking to develop more muscle and strength.
Workout #1
EXERCISE 1
BACK SQUATYou’ll need: Barbell, Squat Rack
3sets
3reps
60 secrest
EXERCISE 2
FRONT SQUAT
3sets
10reps
60 secrest
EXERCISE 3
DUMBBELL LUNGE
You’ll need: Dumbbells
3sets
10reps
60 secrest
EXERCISE 4
HACK SQUAT
3sets
10reps
60 secrest
WORKOUT #2
EXERCISE 1
BARBELL BENCH PRESS
You’ll need: Barbell, Bench
3sets
3reps
60 secrest
EXERCISE 2
INCLINE BARBELL BENCH PRESS
You’ll need: Barbell, Bench
3sets
10reps
60 secrest
EXERCISE 3
DECLINE BARBELL BENCH PRESS
You’ll need: Bench, Barbell
3sets
10reps
60 secrest
EXERCISE 4
MILITARY PRESS
You’ll need: Barbell
3sets
10reps
60 secrest
*Perform with dumbbells.
WORKOUT #3
EXERCISE 1
BARBELL DEADLIFT
You’ll need: Barbell
3sets
3reps
60 secrest
EXERCISE 2
RACK PULL
You’ll need: Barbell, Squat Rack
3sets
10reps
60 secrest
EXERCISE 3
ROMANIAN DEADLIFT
You’ll need: Barbell
3sets
10reps
60 secrest
EXERCISE 4
GLUTE-HAM RAISE
3sets
10reps
60 secrest
Source: muscleandfitness
“POWER-BUILDING WORKOUTS FOR MORE MUSCLE AND STRENGTH” by:Erick Avila
