going to purchase the iron gym pull up bar for door frames to see how that works so I can do pull ups in this routine, however I think i'll swap lat pulldowns with t-bar rows, seems to work the same muscles and it's something I can easily do at home.
|
Thread: Beginner Powerbuilding Routine
-
12-12-2016, 06:04 AM #301
-
12-18-2016, 01:24 AM #302
I have been thinking about what you said grouchy. Sorry for the late reply, I was sick for a few days and had to take a few days of rest. Felt too guilty to even log on here to reply to you because I couldn't go to the gym haha. I am thinking about following my routine for a couple more months and see if I can milk a bit more from linear progression, but, if I find that I am deloading more than progressing, I will ask you for the intermediate routine. I will be posting some updates here from time to time about the progress I make, if any. Thanks a lot for the quick reply!
-
01-19-2017, 10:24 AM #303
- Join Date: Apr 2014
- Location: Bedford, Texas, United States
- Age: 48
- Posts: 7
- Rep Power: 0
Yes!!!
This is exactly what I've been looking for. So glad I stumbled on this thread.
I've been going back and forth on a routine. I've been running Greyskull for a while now, but it didn't have enough back work. I just finished my first cycle of Wendler's 5/3/1 and the Boring but Big template, but I didn't like the 4 days a week and relatively short workouts.
This routine is absolutely perfect for my goals and my available time during the week.
Thanks again for sharing this with us all!
-
01-19-2017, 03:05 PM #304
-
-
01-20-2017, 04:31 AM #305
-
01-20-2017, 07:13 AM #306
-
01-20-2017, 08:19 AM #307
-
01-20-2017, 09:21 AM #308
-
-
01-23-2017, 01:48 PM #309
-
01-23-2017, 04:13 PM #310
-
01-23-2017, 04:15 PM #311
-
01-24-2017, 04:12 AM #312
-
-
01-24-2017, 04:25 AM #313
From the first few posts....
(7) OK, I’ve been doing this for a while. NOW can I add accessory movements? – After at least 12 weeks on this basic routine, you can start thinking about addressing lagging body parts for aesthetic purposes. I would focus on 1-2 areas tops (e.g. biceps and triceps) and alternate them each workout. So maybe after Day One you could add in skullcrushers, and after Day Two you could throw in EZ-bar curls. Keep the accessory work short (3 sets of 10 reps is ideal). You also don’t want it to be too taxing, so use some common sense. Doing Romanian deadlifts at the end of Day Two would probably be too much, same with leg presses on Day One. Switching them around, however, could be beneficial. Just take it slow with accessory work at first and assess as you go.
So depending on where you think you're lagging, you can address those areas specifically. Try just adding one at a time for now.
-
01-24-2017, 09:58 AM #314
-
01-25-2017, 03:09 PM #315
-
01-29-2017, 07:14 PM #316
- Join Date: Feb 2012
- Location: Toronto, Ontario, Canada
- Age: 32
- Posts: 444
- Rep Power: 216
After doing my own routine the past 14 weeks to get back into working out after a long sickness, I'm ready to get back on a proper barbell routine. I've decided to give this a whirl but have a couple questions.
1) What do you recommend for starting weights for deadlift and squat? (I only saw % guidelines for the upper body movements)
2) How should I progress chin ups and one-arm rows and when is it okay to add weight?
Cheers!
-
-
01-30-2017, 01:56 AM #317
-
01-30-2017, 01:58 AM #318
-
01-30-2017, 05:52 AM #319
-
01-30-2017, 10:40 AM #320
Just wanted to say this is a great routine. I've been on it for about a month already and really liking the results.
Last edited by danfleysher; 01-30-2017 at 10:45 AM. Reason: Found the answer
dy/dx (Weight Loss) = Calories
Goals:
Squats: 275 5x5
Bench: 225 4x6
Pendlay: 205 4x6 (Achieved)
Deadlift: 315 5x5 (Achieved
-
-
01-30-2017, 02:11 PM #321
-
01-31-2017, 04:02 AM #322
-
02-02-2017, 06:32 PM #323
- Join Date: Feb 2012
- Location: Toronto, Ontario, Canada
- Age: 32
- Posts: 444
- Rep Power: 216
I am on my first week of the program and have completed both workout A and B each once. Tomorrow I am scheduled to do workout A again but have a quick question. I managed to get 18 reps on my + set of bench, 14 reps on my + set of Pendlay rows, 15 reps on my + set of deadlift, and 15 reps on my + set of lat pulldown. How much should I increase the weights by for these exercises for the next workouts? I think it is a bit much to add 60 lbs to my bench for example, just because i got 12 reps over the goal. I think I read that increasing by 20 lbs should be the max at one time, but I just wanted to double check. Thanks.
Note: I started with roughly half my body weight for each exercise
-
02-03-2017, 05:49 AM #324
-
-
02-03-2017, 09:51 AM #325
- Join Date: Feb 2012
- Location: Toronto, Ontario, Canada
- Age: 32
- Posts: 444
- Rep Power: 216
-
02-03-2017, 09:57 AM #326
-
02-06-2017, 07:28 AM #327
-
02-07-2017, 06:42 AM #328
Hi there,
I'm just started working out again and know that compound lifts are perfect for beginners. I wonder tho if such a A B A split is really necessary? What do you think about a Full Body workout 3 times a week with the same exercises.
I stumbled upon this t-nation.com/training/full-body-workouts-of-the-legends
George Elferman routine .. I mean you have Bench Press, Squats, Rows in there .. and you could change Alternate Dumbell Press to sth like Military Press.
Do you think thats too much for a Beginner?
Thanks a lot for feedback!
-
-
02-07-2017, 07:03 AM #329
I wouldn't combine these particular workouts into one giant workout if that's what you mean, but if you want to try Eiferman's routine because it interests you go for it.
Eiferman's routine is 33 sets, half of which are primary dumbbell isolation exercises. That leaves about 18 heavy work sets, which is pretty equivalent to what I have, I just have extra sets focused on specific exercises. Most beginners don't need to worry about lat raises, concentration curls, and wrist curls for a while.
-
02-07-2017, 07:37 AM #330
Thanks for the answer Alright, yes I thought the same about many isolation exercises, which is why I cut down on them to narrow it down to
Zercher Squat
Bench Press
Incline Dumbell Flys
Yates Row
Seated Dumbell Press (used to do Push Press, thats just to try sth new)
Bench Rear Lateral Raise
Bench Dips
Hammer Curls
Bench Dips are basically just in there because I like them, and Rear lateral raise, because every beginner like myself is having such a flat shoulder, everyones front delt heavy due to nature and bench pressing ^^ cant be wrong on doing this three times a week. 8 exercises x 3 should be fine for a full body workout, + some abs
maybe I gonna start a new journal about it
Similar Threads
-
Spicewood's Intermediate Powerbuilding Routine
By spicewood1990 in forum Workout ProgramsReplies: 6Last Post: 08-08-2018, 07:51 AM -
Beginner Powerbuilding Program recommendations.
By dittu in forum Workout ProgramsReplies: 7Last Post: 05-28-2013, 09:29 AM -
Powerbuilding routine
By 8banger in forum Workout ProgramsReplies: 2Last Post: 01-12-2005, 01:00 AM
Bookmarks