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Horked from MonstaDwarf at the GreatManJohn board.
3 day sample training split at bottom of post.
POWERLIFTING FOR ADDED MASS
When you are talking mass you only have to look at a powerlifters physique to see mass personified. indeed some of the lighter pwerlifters could easily compete in bodybuilding. . There is much that can be learned from these athletes. I come from a powerlifting background and so I am fortunate to have come in contact with the techniques of powerlifting and strength training early in my bodybuilding years. The explosive power that is gained from strength training can be tranferred to a bodybuilding program. The all-out 2-5 low rep 2-5 sets with a 90-99% one rep max weight, stimulate the central nervous system (CNS), unlike anything that a traditional bodybuilding type training can. The higher 6-12 rep will of course build muscle, but what happens when you reach a plateau. You may look for those ‘special supplements’ when perhaps the answer is in the training and not with some ergogenic perfomance enhancing pill. if done correctly a powerlifting routine will add tendon stregnth that may have previously been lacking. This along with the confidence of moving weights that you have never attempted before will drive you through any sticking point. So onto the routine. this is a three day a week split working the primary lifts along with some ancillary stabiliser/ assister movements.Theoretically if you havent done this type of training before you should be able to do two reps with what you thought was your 1 rep max. To find your 1rm do a set of 10 reps with a weight that makes 11 reps impossible then multiply by 2.5 and you have your 1rm. For example if you do 10 perfect reps with 100lb then your 1rm is 250lbs. This is of course only a rough guide and you will find that for the different exercises it may vary. it should also dramatically change in the first few weeks.
Day 1, is Squat day. 1x 8 reps warmup 50% 1 rep max (1rm)
1x 6 reps 70% 1rm
1x 3 reps 85% 1rm
1x 2 reps 95% 1rm
1x 2 reps 95- 100% 1rm
now do lying leg curl 3x 6-10
standing calf raise 3x 6-10
Day 2, is Bench press day follow the same set and rep sceme as you did with squats follow this with some
flat bench dumbbell flyes. 3x 6-10
triceps pushdowns 3x 6-10
machine shoulder press 3x 6-10
Day 3, is Deadlift day do the same as the squat and bench press exersises.
After the deadlifts do
barbell curls 3x 6-10
dumbell shrugs 3x 6-10
hyper extensions 3x 6-10
Thats it 3 days a week for 4 weeks then return to your normal training routine. the stregnth you should have gained will give additional muscle mass and confidence to tackle progresively heavier weights.
3 day sample training split at bottom of post.
POWERLIFTING FOR ADDED MASS
When you are talking mass you only have to look at a powerlifters physique to see mass personified. indeed some of the lighter pwerlifters could easily compete in bodybuilding. . There is much that can be learned from these athletes. I come from a powerlifting background and so I am fortunate to have come in contact with the techniques of powerlifting and strength training early in my bodybuilding years. The explosive power that is gained from strength training can be tranferred to a bodybuilding program. The all-out 2-5 low rep 2-5 sets with a 90-99% one rep max weight, stimulate the central nervous system (CNS), unlike anything that a traditional bodybuilding type training can. The higher 6-12 rep will of course build muscle, but what happens when you reach a plateau. You may look for those ‘special supplements’ when perhaps the answer is in the training and not with some ergogenic perfomance enhancing pill. if done correctly a powerlifting routine will add tendon stregnth that may have previously been lacking. This along with the confidence of moving weights that you have never attempted before will drive you through any sticking point. So onto the routine. this is a three day a week split working the primary lifts along with some ancillary stabiliser/ assister movements.Theoretically if you havent done this type of training before you should be able to do two reps with what you thought was your 1 rep max. To find your 1rm do a set of 10 reps with a weight that makes 11 reps impossible then multiply by 2.5 and you have your 1rm. For example if you do 10 perfect reps with 100lb then your 1rm is 250lbs. This is of course only a rough guide and you will find that for the different exercises it may vary. it should also dramatically change in the first few weeks.
Day 1, is Squat day. 1x 8 reps warmup 50% 1 rep max (1rm)
1x 6 reps 70% 1rm
1x 3 reps 85% 1rm
1x 2 reps 95% 1rm
1x 2 reps 95- 100% 1rm
now do lying leg curl 3x 6-10
standing calf raise 3x 6-10
Day 2, is Bench press day follow the same set and rep sceme as you did with squats follow this with some
flat bench dumbbell flyes. 3x 6-10
triceps pushdowns 3x 6-10
machine shoulder press 3x 6-10
Day 3, is Deadlift day do the same as the squat and bench press exersises.
After the deadlifts do
barbell curls 3x 6-10
dumbell shrugs 3x 6-10
hyper extensions 3x 6-10
Thats it 3 days a week for 4 weeks then return to your normal training routine. the stregnth you should have gained will give additional muscle mass and confidence to tackle progresively heavier weights.
