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by Phil Henson
If you ask people what their training goals
are...at least 90% will tell you that gaining size and/or strength are
their #1 priority. While most powerlifters know that a low volume - heavy
weight - low repetition workout is best for gaining strength (with added
size as a bonus), many bodybuilders have stayed away from traditional powerlifting
Periodization is necessary for bodybuilders and powerlifters
alike - this means that different styles of training should be incorporated
at various times of the year with each focusing on different training goals.
Yes, it is OK for bodybuilders to train like powerlifters and vise versa.
With this in mind - the following routine is a suggestion (there are many
good routines out there) for anyone whose goals are size & strength.
The workouts focus
on the big 3 - squat, deadlift and benchpress because these are the lifts
to concentrate on - you should bust your butt to make your sets and reps
on these 3 exercises! Rest at least 3 to 8 minutes between sets when the
workouts become tough. The other exercises in the program are considered
accessory work - rest only 1 to 2 minutes between sets on the accessory
work! Make sure you are getting excess calories with at least 1.5 grams
of protein per pound of bodyweight per day (example - a 200 lb. man needs
300 grams of protein per day). Also make sure to get at least 8 hours sleep
per night! After finishing this 6 week program - move to more moderate
or lighter weights for your next cycle.
First off- you need to know your current one
rep max on your exercises since your workouts are based as a percentage
of your current 1 rep max. If you do not know your current max -
here is a general guide to help you determine it. If you can do:
Here is the program:
3-6 per above
INCLINE DB PRESS
2-3 per above
Disclaimer: This information is for entertainment purposes only. We strongly recommend that you consult a physician before beginning any exercise program. MuscleNet.com is not a licensed medical care provider. The reader should understand that participating in any exercise program can result in physical injury and agrees to do so at his own risk. The findings and opinions of authors expressed herein are those of the author and do not necessarily state or reflect those of MuscleNet.com.