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Power Rack Training for Beastly Size and Strength
By C.S Sloan
Power. Strength. Mass. Few bodybuilder of the 2000s have those qualities. Oh, sure, there are some: Lee Priest, Mike Francois, Greg Kovaks, Nasser El Sonbaty, Markus Ruhl and Mr. Olympias Dorian Yates and Ronnie Coleman. Other than that, there just aren’t many around who can pack on the mass and have truly tremendous power to go along with it.
What, you say? How can that be? The reason is simple. Bodybuilders have gotten away from their roots as strength athletes and instead focus on looking pretty or going solely for the pump in their training. Well, if you want to be a real lifter, a person who’s as powerful as he or she looks, then you need to orient your lifting toward serious power training.
There are several effective methods for building mass plus strength and power. One very useful tool for aiding in that development is the power rack. The fact is, you could train exclusively within the confines of a power rack and make tremendous gains. I train at home most of the time, and the majority of my workouts take place inside my rack. Sure, I do some bench presses, deadlifts, barbell curls, cleans and shoulder presses outside the rack, but I also do plenty of bottom-position bench presses and squats, squat lockouts, rack pulls, midrange bench presses and bench press lockouts, bottom-position military presses, close-grip benches, floor presses, standing shrugs, one- and two-board presses, power holds and rows in the rack. That’s the beauty of the thing. It enables you to train in complete safety while using the heaviest weight possible and to perform bottom-position movements and lockout exercises you wouldn’t be able to use otherwise.
Power rack training can provide some of the most rewarding (and enjoyable) workouts you’ll ever do. To get you started down the right path, here are detailed instructions to several good programs that will give you the most bang for your power-training buck. At least one routine should work for you.
Overall Mass Builder 1
This routine has you training three days per week.
Day 1
Bottom-position
bench presses 5-7 x 3-5
Get in the rack and set the pins so you start from the bottom position of the bench press, with the bar just touching your chest. Explode to lockout, lower the bar under control for a count of three to four seconds, pause on the pins for a second or two and then begin the next rep.
Behind-the-neck presses 3-5 x 3-5
Once again, set the pins so you start the exercise from the bottom position in the rack, in this case right at shoulder level. Pause on the pins after each rep before starting the next one.
Bottom-position squats 5-7 x 5-7
If you thought the bottom-position benches were hard, you’re going to get a real dose of toughness with these. Set the pins so you begin ass-to-the-floor. Lower each rep under control and pause on the pins briefly before starting the next.
Barbell curls 5-7 x 5-7
Day 2: Off
Day 3
Deadlift lockouts 5-7 x 3-5
Set the pins so you start the movement at knee level. Pause on the pins briefly between reps.
Bottom-position incline presses 3-5 x 3-5
Bent-over rows 5-7 x 5-7
Power holds 2-3 x 1
Set the pins in the rack at about knee level. Take an overhand grip on the bar and perform a deadlift. Hold the weight for as long as possible, until the bar actually starts to slip from your hands.
Day 4: Off
Day 5
Bottom-position bench presses 5-7 x 3-5
Perform these as described for the day 1 workout.
Behind-the-neck presses 3-5 x 3-5
Squat lockouts 5-7 x 3-5
Set the pins so you perform the last one-third of the movement.
Barbell curls 5-7 x 5-7
Lying barbell extensions 5-7 x 5-7
Day 6: Off
Day 7: Off
Overall Mass Builder 2
This routine has you training four days a week.
Day 1
Bottom-position incline presses 3-5 x 5-7
Perform these as described for Overall Mass Builder 1.
Midrange lockouts 3-5 x 3-5
Set the pins so you begin about five to six inches above your chest.
Behind-the-neck presses 5-7 x 5-7
Lying barbell extensions 5-7 x 5-7
Day 2
Bottom-position squats 5-7 x 3-5
Front squats 5-7 x 5-7
Don’t use the bottom-position technique on these, but do set the pins so you can unrack the weight at the bottom of the lift if you get stuck.
Standing calf raises 5-7 x 10-15
Barbell curls 5-7 x 5-7
Day 3: Off
Day 4
Dumbbell bench presses 5-7 x 5-7
Wide-grip bottom-position bench presses 3-5 x 5-7
Perform these as described for bottom-position presses in Overall Mass Builder 1, but use a grip that’s outside the power rings.
Behind-the-neck presses 5-7 x 5-7
California presses 5-7 x 5-7
Set the pins just above your head so you can rest the barbell there for a brief second between reps. Begin the movement as if you were doing a standard close-grip bench press. Once the bar gets about halfway between the starting position and your chest, begin lowering it toward your throat as if you were doing a lying barbell extension. Rest briefly on the pins between reps before pushing back up for the next rep.
Day 5
Rack deadlift pulls 5-7 x 3-5
Set the pins at midshin level so you’re almost performing a full deadlift. This exercise takes away the initial momentum that’s generated when you pull off the floor.
Wide-grip chins 5-7 x 5-7
Bent-over rows 5-7 x 5-7
Barbell curls 5-7 x 5-7
Power holds 2-3 x 1
Perform these as described for Overall Mass Builder 1
Day 6: Off
Day 7: Off
Power Specialization Program
Make sure you include several heavy sets of ab work at the end of each session on this powerlifting program.
Day 1
Accelerating bottom-position bench presses 8-10 x 3
Use a weight that’s 60 to 70 percent of your one-rep maximum on this exercise. Set the pins as described for bottom-position bench presses in Overall Mass Builder 1, and accelerate the weight from the pins as fast as possible to lockout. Lower with control for a count of two seconds, pause briefly on the pins and then accelerate back to lockout. Three reps are all you need on these. The pause will build tremendous starting strength on your regular bench presses. This exercise will teach your body to lift heavier weights with more force, a must in powerlifting.
Behind-the-neck presses 5-7 x 3-5
Wide-grip chins 5-7 x 5-7
Close-grip midrange partials 3-5 x 3-5
Take a grip that’s about 10 inches wide. This movement is fantastic for letting your triceps handle maximum poundages while taking your pectorals out of the lift.
California presses 3-5 x 5-7
Perform these as described for Overall Mass Builder 2.
Day 2
Accelerating bottom-position
squats 8-10 x 3
Use the same technique that you used on accelerating bench presses, as described for the day 1 routine.
Front squats 3-5 x 3-5
Stiff-legged deadlifts 3-5 x 5-7
Good mornings 3-5 x 3-5
Most people don’t work this exercise heavy enough, despite its potential for really bringing up the numbers on your squat. Don’t make that mistake.
Day 4
Bottom-position bench presses, midrange partials or close-grip bench presses 3-5 x 1-3
Alternate the above exercises weekly. Make sure that every set is a maximum attempt. This rotation will keep your bench press from going stale and prevent plateaus.
Standing push presses 3-5 x 3-5
Using the rack on this exercise will keep you from having to clean the weight into position. It’s a must for going really heavy, as it saves valuable energy.
Bent-over rows 5-7 x 5-7
Lying barbell extensions 10 x 5-7
Strong triceps are the most important asset to a strong bench press, which explains the high volume on this particular exercise.
Barbell curls 5-7 x 5-7
Day 5: Off
Day 6
Bottom-position squats, rack pulls or squat lockouts 3-5 x 1-3
Alternate the above exercises as described for day 4.
Accelerating deadlifts 6 x 3
Once again, use 60 to 70 percent of your one-rep maximum. Accelerate as fast as possible off the floor.
Good mornings 3-5 x 3-5
Day 7: Off
Arm Specialization Program
Day 1
Bottom-position squats 3-5 x 3-5
Behind-the-neck presses 3-5 x 5-7
Bottom-position close-grip bench presses 7-9 x 3-7
Take a grip that’s about 10 inches wide. That will maximize triceps involvement while taking your shoulders out of the movement as much as possible. For your first work set go as heavy as you can for seven repetitions. Add five to 10 pounds on each successive set until you finish with a few sets of three reps. Make sure you pause briefly on the pins at the bottom of every rep.
Lying barbell extensions 5-7 x 5-7
California presses 3-5 x 3-5
Day 2
Wide-grip chins 3-5 x 5-7
Bent-over rows 3-5 x 3-5
Barbell curls 7-9 x 3-7
Use the same set-and-rep scheme as described for close-grip benches in the day 1 workout.
Dumbbell hammer curls 5-7 x 3-5
Reverse barbell curls 3-5 x 3-5
Day 3: Off
Day 4
Bottom-position bench presses 3-5 x 3-5
Behind-the-neck presses 3-5 x 5-7
Close-grip midrange partials 5-7 x 3-5
Perform these as described for the Power Specialization Program.
Reverse-grip bench presses 5-7 x 5-7
If you’ve never performed this movement, take it easy at first to make sure your shoulders can handle the stress. After that it’s all out.
Day 5
Wide-grip chins 3-5 x 3-5
Bent-over rows 3-5 x 3-5
Alternate dumbbell curls 7-9 x 3-7
Use the same set-and-rep scheme that you used for the barbell curls in the day 2 routine.
Cheat curls 3-5 x 3-5
Use an even heavier weight on these than you use for regular barbell curls. Use back strength and momentum to curl the weight any way you possibly can. Use good form and a slow negative on the descent.
Day 6: Off
Day 7: Off
There you have it. Four very good power rack programs for just about anyone. Of course, you don’t do all the exercises in a power rack, but all you need for any of the above workouts is a rack, a barbell set and some heavy dumbbells. After trying these routines, you may never go back to any other type of training.
By C.S Sloan
Power. Strength. Mass. Few bodybuilder of the 2000s have those qualities. Oh, sure, there are some: Lee Priest, Mike Francois, Greg Kovaks, Nasser El Sonbaty, Markus Ruhl and Mr. Olympias Dorian Yates and Ronnie Coleman. Other than that, there just aren’t many around who can pack on the mass and have truly tremendous power to go along with it.
What, you say? How can that be? The reason is simple. Bodybuilders have gotten away from their roots as strength athletes and instead focus on looking pretty or going solely for the pump in their training. Well, if you want to be a real lifter, a person who’s as powerful as he or she looks, then you need to orient your lifting toward serious power training.
There are several effective methods for building mass plus strength and power. One very useful tool for aiding in that development is the power rack. The fact is, you could train exclusively within the confines of a power rack and make tremendous gains. I train at home most of the time, and the majority of my workouts take place inside my rack. Sure, I do some bench presses, deadlifts, barbell curls, cleans and shoulder presses outside the rack, but I also do plenty of bottom-position bench presses and squats, squat lockouts, rack pulls, midrange bench presses and bench press lockouts, bottom-position military presses, close-grip benches, floor presses, standing shrugs, one- and two-board presses, power holds and rows in the rack. That’s the beauty of the thing. It enables you to train in complete safety while using the heaviest weight possible and to perform bottom-position movements and lockout exercises you wouldn’t be able to use otherwise.
Power rack training can provide some of the most rewarding (and enjoyable) workouts you’ll ever do. To get you started down the right path, here are detailed instructions to several good programs that will give you the most bang for your power-training buck. At least one routine should work for you.
Overall Mass Builder 1
This routine has you training three days per week.
Day 1
Bottom-position
bench presses 5-7 x 3-5
Get in the rack and set the pins so you start from the bottom position of the bench press, with the bar just touching your chest. Explode to lockout, lower the bar under control for a count of three to four seconds, pause on the pins for a second or two and then begin the next rep.
Behind-the-neck presses 3-5 x 3-5
Once again, set the pins so you start the exercise from the bottom position in the rack, in this case right at shoulder level. Pause on the pins after each rep before starting the next one.
Bottom-position squats 5-7 x 5-7
If you thought the bottom-position benches were hard, you’re going to get a real dose of toughness with these. Set the pins so you begin ass-to-the-floor. Lower each rep under control and pause on the pins briefly before starting the next.
Barbell curls 5-7 x 5-7
Day 2: Off
Day 3
Deadlift lockouts 5-7 x 3-5
Set the pins so you start the movement at knee level. Pause on the pins briefly between reps.
Bottom-position incline presses 3-5 x 3-5
Bent-over rows 5-7 x 5-7
Power holds 2-3 x 1
Set the pins in the rack at about knee level. Take an overhand grip on the bar and perform a deadlift. Hold the weight for as long as possible, until the bar actually starts to slip from your hands.
Day 4: Off
Day 5
Bottom-position bench presses 5-7 x 3-5
Perform these as described for the day 1 workout.
Behind-the-neck presses 3-5 x 3-5
Squat lockouts 5-7 x 3-5
Set the pins so you perform the last one-third of the movement.
Barbell curls 5-7 x 5-7
Lying barbell extensions 5-7 x 5-7
Day 6: Off
Day 7: Off
Overall Mass Builder 2
This routine has you training four days a week.
Day 1
Bottom-position incline presses 3-5 x 5-7
Perform these as described for Overall Mass Builder 1.
Midrange lockouts 3-5 x 3-5
Set the pins so you begin about five to six inches above your chest.
Behind-the-neck presses 5-7 x 5-7
Lying barbell extensions 5-7 x 5-7
Day 2
Bottom-position squats 5-7 x 3-5
Front squats 5-7 x 5-7
Don’t use the bottom-position technique on these, but do set the pins so you can unrack the weight at the bottom of the lift if you get stuck.
Standing calf raises 5-7 x 10-15
Barbell curls 5-7 x 5-7
Day 3: Off
Day 4
Dumbbell bench presses 5-7 x 5-7
Wide-grip bottom-position bench presses 3-5 x 5-7
Perform these as described for bottom-position presses in Overall Mass Builder 1, but use a grip that’s outside the power rings.
Behind-the-neck presses 5-7 x 5-7
California presses 5-7 x 5-7
Set the pins just above your head so you can rest the barbell there for a brief second between reps. Begin the movement as if you were doing a standard close-grip bench press. Once the bar gets about halfway between the starting position and your chest, begin lowering it toward your throat as if you were doing a lying barbell extension. Rest briefly on the pins between reps before pushing back up for the next rep.
Day 5
Rack deadlift pulls 5-7 x 3-5
Set the pins at midshin level so you’re almost performing a full deadlift. This exercise takes away the initial momentum that’s generated when you pull off the floor.
Wide-grip chins 5-7 x 5-7
Bent-over rows 5-7 x 5-7
Barbell curls 5-7 x 5-7
Power holds 2-3 x 1
Perform these as described for Overall Mass Builder 1
Day 6: Off
Day 7: Off
Power Specialization Program
Make sure you include several heavy sets of ab work at the end of each session on this powerlifting program.
Day 1
Accelerating bottom-position bench presses 8-10 x 3
Use a weight that’s 60 to 70 percent of your one-rep maximum on this exercise. Set the pins as described for bottom-position bench presses in Overall Mass Builder 1, and accelerate the weight from the pins as fast as possible to lockout. Lower with control for a count of two seconds, pause briefly on the pins and then accelerate back to lockout. Three reps are all you need on these. The pause will build tremendous starting strength on your regular bench presses. This exercise will teach your body to lift heavier weights with more force, a must in powerlifting.
Behind-the-neck presses 5-7 x 3-5
Wide-grip chins 5-7 x 5-7
Close-grip midrange partials 3-5 x 3-5
Take a grip that’s about 10 inches wide. This movement is fantastic for letting your triceps handle maximum poundages while taking your pectorals out of the lift.
California presses 3-5 x 5-7
Perform these as described for Overall Mass Builder 2.
Day 2
Accelerating bottom-position
squats 8-10 x 3
Use the same technique that you used on accelerating bench presses, as described for the day 1 routine.
Front squats 3-5 x 3-5
Stiff-legged deadlifts 3-5 x 5-7
Good mornings 3-5 x 3-5
Most people don’t work this exercise heavy enough, despite its potential for really bringing up the numbers on your squat. Don’t make that mistake.
Day 4
Bottom-position bench presses, midrange partials or close-grip bench presses 3-5 x 1-3
Alternate the above exercises weekly. Make sure that every set is a maximum attempt. This rotation will keep your bench press from going stale and prevent plateaus.
Standing push presses 3-5 x 3-5
Using the rack on this exercise will keep you from having to clean the weight into position. It’s a must for going really heavy, as it saves valuable energy.
Bent-over rows 5-7 x 5-7
Lying barbell extensions 10 x 5-7
Strong triceps are the most important asset to a strong bench press, which explains the high volume on this particular exercise.
Barbell curls 5-7 x 5-7
Day 5: Off
Day 6
Bottom-position squats, rack pulls or squat lockouts 3-5 x 1-3
Alternate the above exercises as described for day 4.
Accelerating deadlifts 6 x 3
Once again, use 60 to 70 percent of your one-rep maximum. Accelerate as fast as possible off the floor.
Good mornings 3-5 x 3-5
Day 7: Off
Arm Specialization Program
Day 1
Bottom-position squats 3-5 x 3-5
Behind-the-neck presses 3-5 x 5-7
Bottom-position close-grip bench presses 7-9 x 3-7
Take a grip that’s about 10 inches wide. That will maximize triceps involvement while taking your shoulders out of the movement as much as possible. For your first work set go as heavy as you can for seven repetitions. Add five to 10 pounds on each successive set until you finish with a few sets of three reps. Make sure you pause briefly on the pins at the bottom of every rep.
Lying barbell extensions 5-7 x 5-7
California presses 3-5 x 3-5
Day 2
Wide-grip chins 3-5 x 5-7
Bent-over rows 3-5 x 3-5
Barbell curls 7-9 x 3-7
Use the same set-and-rep scheme as described for close-grip benches in the day 1 workout.
Dumbbell hammer curls 5-7 x 3-5
Reverse barbell curls 3-5 x 3-5
Day 3: Off
Day 4
Bottom-position bench presses 3-5 x 3-5
Behind-the-neck presses 3-5 x 5-7
Close-grip midrange partials 5-7 x 3-5
Perform these as described for the Power Specialization Program.
Reverse-grip bench presses 5-7 x 5-7
If you’ve never performed this movement, take it easy at first to make sure your shoulders can handle the stress. After that it’s all out.
Day 5
Wide-grip chins 3-5 x 3-5
Bent-over rows 3-5 x 3-5
Alternate dumbbell curls 7-9 x 3-7
Use the same set-and-rep scheme that you used for the barbell curls in the day 2 routine.
Cheat curls 3-5 x 3-5
Use an even heavier weight on these than you use for regular barbell curls. Use back strength and momentum to curl the weight any way you possibly can. Use good form and a slow negative on the descent.
Day 6: Off
Day 7: Off
There you have it. Four very good power rack programs for just about anyone. Of course, you don’t do all the exercises in a power rack, but all you need for any of the above workouts is a rack, a barbell set and some heavy dumbbells. After trying these routines, you may never go back to any other type of training.
