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POWER-BUILDING WORKOUTS FOR MORE MUSCLE AND STRENGTH (Watch Video)

This training approach takes the best from powerlifting and bodybuilding for enhanced results.

power-building-workouts-for-more-muscle-and-strength

DURATION 25 MIN

EXERCISES 12

EQUIPMENT 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 SQUAT
You’ll need: Barbell, Squat Rack

3 sets
3 reps
60 sec rest

EXERCISE 2

FRONT SQUAT

3 sets
10 reps
60 sec rest

EXERCISE 3

DUMBBELL LUNGE
You’ll need: Dumbbells

3 sets
10 reps
60 sec rest

EXERCISE 4

HACK SQUAT

3 sets
10 reps
60 sec rest

Workout #2

EXERCISE 1

BARBELL BENCH PRESS
You’ll need: Bench, Barbell

3 sets
3 reps
60 sec rest

EXERCISE 2

INCLINE BARBELL BENCH PRESS
You’ll need: Bench, Barbell

3 sets
10 reps
60 sec rest

EXERCISE 3

DECLINE BARBELL BENCH PRESS
You’ll need: Bench, Barbell

3 sets
10 reps
60 sec rest

EXERCISE 4

MILITARY PRESS

3 sets
10 reps
60 sec rest
*Perform with dumbbells.

Workout #3

EXERCISE 1

BARBELL DEADLIFT
You’ll need: Barbell

3 sets
3 reps
60 sec rest

EXERCISE 2

RACK PULL
You’ll need: Barbell, Squat Rack

3 sets
10 reps
60 sec rest

EXERCISE 3

ROMANIAN DEADLIFT

3 sets
10 reps
60 sec rest

EXERCISE 4

GLUTE-HAM RAISE

3 sets
10 reps
60 sec rest

 

 

 

Photo/Video and Article Source: Power of Positivity
“POWER-BUILDING WORKOUTS FOR MORE MUSCLE AND STRENGTH” by: Erick Avila

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