Beginner Powerbuilding Routine

[GrouchyUSMC]

Love this kind of routine, did something similar years ago with the 'big 6'. This time round my spinal erectors are weak af, and I can't handle DL twice per week on BAB weeks. I've attenuated this by switching dl for rdl on the first B workout, saving DLs for the second one before two days rest. DL isn't a priority for me and I'm going for longevity at this point, so I feel it's a good compromise.

That's a wise approach. There is an option for a once a week deadlift approach, you still rotate the upper workouts but squat two days a week and deadlift only once per week. This is good for people in your circumstances or who want to keep milking beginner gains but can't DL heavy twice a week anymore without recovery issues.

[UtkelbaevR]

might give this a go to get my strength back as i'm coming back from a couple injuries.

hey bro

[UtkelbaevR]

that's a wise approach. There is an option for a once a week deadlift approach, you still rotate the upper workouts but squat two days a week and deadlift only once per week. This is good for people in your circumstances or who want to keep milking beginner gains but can't dl heavy twice a week anymore without recovery issues.

i m agree bro

[UtkelbaevR]

That's a wise approach. There is an option for a once a week deadlift approach, you still rotate the upper workouts but squat two days a week and deadlift only once per week. This is good for people in your circumstances or who want to keep milking beginner gains but can't DL heavy twice a week anymore without recovery issues.

hello bro

[FosterWest]

I think this is an outdated approach, better programs can be found.

[j2048b]

I think this is an outdated approach, better programs can be found.

SUCH AS? this program remains tride and true, and u stop by to say absolutely nothing while backing that up with a big zero....

[Charlotte35]

Training Days per Week: 3.
Compound Movements: Squat, Bench, and Deadlift.
Compound Sets x Reps: 4-6 sets, 6-8 reps.
Accessory Movements Per Workouts: 3-4 movements.
Accessory Sets x Reps: 3 sets, 8-15 reps.

[rlondonsarah5]

thanks for share

[danishsa]

Thanks Brother for this Information Im glade to see this information.

[maxfili]

its decent

[nanaiyaga]

So let me get this straight, if there is A and B workout it's supposed to work like this...
Week 1 I do A then B then A

Week 2 I do B then A then B

Week 3 I do A then B then A again

Correct me if I'm wrong

[Rsteelesr79]

I was asked about this by someone else, so I thought I'd share. I’m not a professional trainer, and although I do have a background in exercise physiology I have never worked in the field nor been up to date with it for the past 8 years. So you can do this if you wish, but if you get busted up, not my fault.

I have four lifters (friends) using this approach successfully right now and wanted to share. They all enjoy it, have seen some good improvements in their lifts, and have added on good solid bodyweight. The only complaint I got is from one of the guys (Matt) as he had to wear sweatpants for several days because his thighs grew so fast he couldn’t fit into any of his pants and he was in between paychecks when he discovered none of his pants fit. Most get their workout done in under 90 minutes easily, and like the simplicity of it.

[

Back in the 1970s, there was a powerlifter by the name of Doug Young who was turning heads not only with his impressive poundages in the squat, bench, and deadlift, but also from his physique. At 5'11" Doug Young was a dominant figure in the 110kg/242 pound class. Young's top lifts were a 722 squat, a 612 bench press (which he did in just a T-shirt), a 738 deadlift, and a 2017 pound total. He also boasted legitimate 20 inch arms and reportedly at his heaviest (275 pounds) he had a 60 inch chest. He was accurately measured at 245 pounds of having a 55 inch chest (just 2 inches shy of Schwarzenegger's). All in all, Young was impressive both strength and size wise.

For that reason, I wanted to share some of his training secrets with you all. This is not his exact routine but is rather based off of his training methods, as at his peak Young was pushing for a monster bench press so he would often bench three times a week and hit the squat and deadlift only once every 8-10 days. Obviously this isn't ideal for beginners so I upped their frequency a bit while reducing the bench press frequency to 1-2 times a week and alternating it with the press. I also added in some heavy compound pulls to even things out with all the pressing. Young was big into bodybuilding as accessory movements, so once you begin adapting to the basic program you can start addressing other areas.

With that said, here's the basic template. You'll see similarities to the Greyskull LP in some respects. Like the old saying goes, there is nothing new in the Iron Game.


So far it looks pretty basic. You'll notice the plusses at the end of some of the sets. We'll explain that here shortly. Here’s the bare bone details for now. Train three times a week, no more. If you can only train twice a week, I’ll give you an option for that at the end. Make sure you warm up properly before your work sets. I typically do 2-3 light sets before I begin my work sets, I take minimal rest during these sets (only the time it takes to change the plates and get prepared for the lift). Once I finish my last warm-up set is when I take the full rest time. Obviously individual warm-ups will vary. Speaking of rest – rest at LEAST two minutes in between sets. Three minutes is probably ideal for most trainees, up to five minutes if your recovery is poor or if you are in dire need of more for any reason. I find three minutes gives an ideal range for both strength and hypertrophy purposes. Rest and diet are just as important as your workouts. Don't train hard, spend all night out at the club, sleep three or four hours a night on most days of the week, and complain about why you won't grow. 8 hours of sleep should be a minimum - 9+ is even better if you're bulking. Fit a nap in during the day if you can too. As for food, it depends on your goal but you need to start tracking your intake and most likely up your protein. I won't cover diet as it's already been covered very well - read the stickies in the Nutrition forum.

Now let’s talk briefly about how to best perform these lifts. Specifically, Youtube references of what I personally feel are the best descriptions of these lifts.

Squat – If big numbers are what you’re after, a low bar wide stance typically works for most lifters. If big quads and explosive legs are what you’re after, a high bar narrow stance (Olympic-style) squat works well for most lifters. Either can be used on this program, though the low bar wide stance is probably the most applicable for most lifters. Young naturally preferred the low bar version, but he went as deep as he could in that position even in competitions which could be why he had 29” thighs.



Bench Press – Young preferred a wide grip (32 inches, which was the maximum width at the time) and conducted these powerlifting-style, with an exaggerated pause on the bottom. Observers often thought he was moving in slow motion when he was lowering the barbell - Young's rationalization was if you got perfect placement of the barbell, the press back up was easy. I recommend an exaggerated pause on the first rep of each set, and controlled reps rather than bouncing them off the chest. Don’t flare your elbows, keep a tight arch, and don’t just blast out the reps.
Deadlift – Young was a conventional deadlifter, and that’s what I recommend for this program. If for whatever reasons you prefer sumo, I would use sumo for the first set of 5+, then switch to conventional for the remaining sets. A lot of great powerlifters used both in their training (Rickey Crain, for example).
[

Overhead Press – This is one variation I added in myself. Young admittedly did no real overhead pressing from what I can find. The closest I can find is the standing barbell triceps press, which Young would crank out reps using 225 pounds. I personally think the overhead press is a bit more elbow friendly (reportedly Young did have some issues with his elbows which was probably from the heavy triceps presses), is an under-utilized but effective exercise, and helps balance things out overall. Another thing I recommend is cleaning from the floor rather than pressing from the rack. Cleaning from the floor seems to amplify the press and besides, it's way sexier than pressing from the rack.



Barbell Row – Though popular now known as the Pendlay row, this is the form that many bodybuilders and powerlifters from the 1970s used. I prefer Pendlay rows for most folks simply

Chin-Up – For a good combination of back work and to hit the biceps so you don't complain about the lack of curls, chin-ups can help you get there. Keep your shoulders down, palms facing towards you, and get your chin well over the bar. Don't mindlessly crank out reps, one strict chin-up is better than three shoddy ones. Focus on form - strength and growth will follow. These should be done for As Many Reps as Possible (AMRAP).


Lat Pulldown - Some people might find it strange to see the lat pulldown in a beginner routine. This is yet again an under-utilized but effective exercise that has gotten a bad rep lately. This was a key deadlift assistance exercise for many powerlifters during this era (it was one of Vince Anello's key exercises, and he was the first man under 200 pounds to deadlift over 800 pounds) and some of them developed some impressive lats from just these and rows. Keep it strict - if Anello can do strict pulldowns with 1.5x his body weight, you can do a strict pulldown without heaving yourself into it.


One-Arm Row - You'll notice there's no rep scheme for these other than AMRAP (As Many Reps as Possible). Though a favorite of a lot of powerlifters, this is one modern twist I decided to add. These are also called Kroc rows, so popularized by Matt/Janae Marie Kroczaleski. The idea is to pick a dumbbell of moderate weight and do 20+ reps with this weight per side. Once you can hit at least 20 reps, you can go up in weight. I feel these are superior to most one-arm row variations in that it is beneficial to the deadlift (it is an excellent grip and back exercise) as well as for hypertrophy purposes.

Great Insight, I will have to add this to my Power Routine .

[GrouchyUSMC]

So let me get this straight, if there is A and B workout it's supposed to work like this...
Week 1 I do A then B then A

Week 2 I do B then A then B

Week 3 I do A then B then A again

Correct me if I'm wrong

I apologize, I was camping last week.

Yes, that's correct. A-B-A one week, B-A-B the next.

[muteebwbm]

Subject: Beginner Powerbuilding Routine

Hello fellow fitness enthusiasts,

If you're looking for a beginner powerbuilding routine, I'd be happy to share a basic framework that can help you get started on your powerbuilding journey. Powerbuilding combines elements of powerlifting and bodybuilding to build strength and muscle simultaneously. Here's a beginner-friendly routine you can consider:

**Day 1: Upper Body**
1. Bench Press: 3 sets of 5 reps
2. Overhead Press: 3 sets of 8 reps
3. Bent-Over Rows: 3 sets of 8 reps
4. Pull-Ups or Lat Pulldowns: 3 sets of 8 reps
5. Dumbbell Curls: 3 sets of 10 reps
6. Tricep Pushdowns: 3 sets of 10 reps

**Day 2: Lower Body**
1. Squats: 3 sets of 5 reps
2. Romanian Deadlifts: 3 sets of 8 reps
3. Leg Press: 3 sets of 8 reps
4. Walking Lunges: 3 sets of 10 reps per leg
5. Standing Calf Raises: 3 sets of 12 reps
6. Plank: 3 sets of 30-60 seconds

**Day 3: Rest**

**Day 4: Upper Body**
1. Incline Bench Press: 3 sets of 8 reps
2. Dumbbell Shoulder Press: 3 sets of 8 reps
3. Dumbbell Rows: 3 sets of 10 reps
4. Pull-Ups or Lat Pulldowns: 3 sets of 8 reps
5. Hammer Curls: 3 sets of 10 reps
6. Skull Crushers: 3 sets of 10 reps

**Day 5: Lower Body**
1. Deadlifts: 3 sets of 5 reps
2. Front Squats: 3 sets of 8 reps
3. Leg Extensions: 3 sets of 10 reps
4. Bulgarian Split Squats: 3 sets of 10 reps per leg
5. Seated Calf Raises: 3 sets of 12 reps
6. Hanging Leg Raises: 3 sets of 10 reps

**Day 6-7: Rest**

Remember, this routine is just a starting point, and you can adjust it based on your individual needs and preferences. As a beginner, focus on mastering proper form and technique for each exercise. Gradually increase the weights as you progress to ensure steady strength gains. Additionally, it's important to listen to your body and rest when needed to prevent overtraining and injury.

It's also worth mentioning that nutrition and recovery play crucial roles in powerbuilding. Ensure you're consuming a balanced diet that supports your goals and getting enough restorative sleep each night.

Feel free to ask any questions or share your experiences with powerbuilding. Let's support and motivate each other on this exciting fitness journey!

Best regards,
muteeb

[freddyexists03]

Most folks will be much better off upping their rowing and pressing weights at the beginner stage, just MHO

[divyansh1947]

A beginner powerbuilding routine combines strength and muscle-building exercises. Start with compound movements like squats, deadlifts, and bench presses. Gradually increase weights and repetitions over time, and don't forget rest and proper nutrition for recovery and growth. Consider consulting a fitness expert for a personalized plan.

[OldStudent]

Hi Grouchy, hopefully this is noticed among all the bots.

I just wanted to say thanks a million for this, I'm about 10 workouts in and everything feels amazing.

I haven't lifted since 2019, left the fire service in the mental and physical shape of a drowned rat. Took up BJJ and got in shape again, which I'm still enjoying, but after getting an elbow busted a little too hard I realised I'm getting physically weak and my joints aren't great. Joined a local spit n sawdust gym about 500 yards from work so I can hit it at lunchtime, and it's been the best thing I've done in a long time.

Everything has gone up fairly linear, the only drop back needed has been the OHP on the last set. For some reason I can get 40kg (88lbs) up there for 6,6,6,10 or so, but add 5kg and it goes 4,4,3,2. But I'll keep plugging at that.

I love the fact that for the first time I'm actually filling out my clothes in the right places, even though the numbers aren't that great yet and and not becoming a big fat circle.



The only thing that strikes me with a bit of fear is the deadlift. The numbers are going up, If and when I stall I'll deload, but the weight keeps floating up so on paper there's no issue. BUT my lower back feels like a giant swollen marshmallow after every B day. It's not pain, and it's not doms, I just worry I'm being stupid carrying on while that's happening.

Googling the form issue seemed to give so many contradicting pieces of advice, use legs more, straighten back first, straighten legs first, spread the ground, don't bow knees out etc. Asking gym folk don't seem to see any obvious issue with form,

so should I just carry on with the progression and let myself get used it it? It's only been 5 B workouts after all. Or since I'm not completing in powerlifting or anything, is the trap bar any good? Or would that defeat the object?

Thanks for any advice, I've got my buddy starting this too who's done one A and B and loves it.

[engieone]

Subject: Beginner Powerbuilding Routine

Hello fellow fitness enthusiasts,

If you're looking for a beginner powerbuilding routine, I'd be happy to share a basic framework that can help you get started on your powerbuilding journey. Powerbuilding combines elements of powerlifting and bodybuilding to build strength and muscle simultaneously. Here's a beginner-friendly routine you can consider:

**Day 1: Upper Body**
1. Bench Press: 3 sets of 5 reps
2. Overhead Press: 3 sets of 8 reps
3. Bent-Over Rows: 3 sets of 8 reps
4. Pull-Ups or Lat Pulldowns: 3 sets of 8 reps
5. Dumbbell Curls: 3 sets of 10 reps
6. Tricep Pushdowns: 3 sets of 10 reps

**Day 2: Lower Body**
1. Squats: 3 sets of 5 reps
2. Romanian Deadlifts: 3 sets of 8 reps
3. Leg Press: 3 sets of 8 reps
4. Walking Lunges: 3 sets of 10 reps per leg
5. Standing Calf Raises: 3 sets of 12 reps
6. Plank: 3 sets of 30-60 seconds

**Day 3: Rest**

**Day 4: Upper Body**
1. Incline Bench Press: 3 sets of 8 reps
2. Dumbbell Shoulder Press: 3 sets of 8 reps
3. Dumbbell Rows: 3 sets of 10 reps
4. Pull-Ups or Lat Pulldowns: 3 sets of 8 reps
5. Hammer Curls: 3 sets of 10 reps
6. Skull Crushers: 3 sets of 10 reps

**Day 5: Lower Body**
1. Deadlifts: 3 sets of 5 reps
2. Front Squats: 3 sets of 8 reps
3. Leg Extensions: 3 sets of 10 reps
4. Bulgarian Split Squats: 3 sets of 10 reps per leg
5. Seated Calf Raises: 3 sets of 12 reps
6. Hanging Leg Raises: 3 sets of 10 reps

**Day 6-7: Rest**

Remember, this routine is just a starting point, and you can adjust it based on your individual needs and preferences. As a beginner, focus on mastering proper form and technique for each exercise. Gradually increase the weights as you progress to ensure steady strength gains. Additionally, it's important to listen to your body and rest when needed to prevent overtraining and injury.

It's also worth mentioning that nutrition and recovery play crucial roles in powerbuilding. Ensure you're consuming a balanced diet that supports your goals and getting enough restorative sleep each night.

Feel free to ask any questions or share your experiences with powerbuilding. Let's support and motivate each other on this exciting fitness journey!

Best regards,
muteeb

Thanks for sharing. For beginners it's hard to find out the good way. I save it for me. Remember last week I came to the gym and felt insecure

[engieone]

It doesn't say anything about warming up. Of course, I understand that there should be a warm-up, so what advices

[Sofiachloe]

A beginner getting into powerbuilding will usually need to focus more on compound movements, or lifts that involve the movement of more than one ...Beginner. A beginner getting into powerbuilding will usually need to focus more on compound movements, or lifts that involve the movement of more than one joint. They can still train with an aesthetic goal in mind, but the building of a strong foundation will lead to better long-term success.When it comes to building raw strength, the 5/3/1 method remains a cornerstone of powerlifters and athletes' training. Developed by renowned strength coach Jim Wendler, the protocol can help you enhance your lifting potential in a structured format that removes all the guesswork from strength workouts.

[adeelmannan]

A beginner powerbuilding routine is a training program designed to combine elements of both powerlifting and bodybuilding to enhance strength and muscle development. Powerbuilding focuses on building a solid strength foundation through compound movements while incorporating hypertrophy-focused exercises to promote muscle growth. This balanced approach caters to individuals seeking strength and aesthetics.

A typical beginner power-building routine may include fundamental compound exercises like squats, deadlifts, and bench presses, emphasizing progressive overload to increase strength over time. Supplemental exercises targeting specific muscle groups promote hypertrophy and muscle development.

The key principles of a beginner's power-building routine include:

Compound Movements: Prioritize compound exercises that engage multiple muscle groups, fostering overall strength development.

Progressive Overload: Gradually increase weights to challenge muscles and stimulate continuous strength and size gains.

Hypertrophy Exercises: Includes isolation exercises targeting individual muscle groups to promote muscle hypertrophy and aesthetics.

Balanced Training: Achieve a balance between strength-focused and hypertrophy-focused workouts to cater to both goals.

Consistency: Stick to a regular training schedule to allow the body to adapt and grow over time.

It's imperative for beginners to start with manageable weights, focus on proper form, and gradually increase the intensity of their workouts. Seeking guidance from fitness professionals or trainers can ensure the development of a personalized power-building routine that aligns with individual goals and fitness levels.

[Raquel0]

same.

[Cerege]

Doug Young was a legend when I was a kiddo. I remember my dad was envious of how powerful that guy was and was always criticizing him. But Doug Young was a role model for me. He was actually the one who motivated me to train when I was a teen, and I see that he's still influential.

[vanya1054]

It`s interesting!

[David12312412]

Embarking on a paintball adventure is not just a test of strategies and shooting it’s a physical undertaking that demands agility, endurance, and peak fitness. The battlefield is dynamic, and your body must be functioning properly to succeed in this high-adrenaline sport. Let’s explore the world of paintball fitness and uncover training tips that will not only elevate your game but also keep you one step ahead on the field.

The Impact Of Cardiovascular Fitness On Paintball Performance
Achieving peak cardiovascular fitness is not just a bonus; it’s a game-changer on the paintball field. According to recent studies, players with enhanced cardiovascular endurance experience a 25% improvement in overall game performance. The ability to maintain a high intensity throughout a match, swift movements between covers, and rapid recovery between sprints can be directly attributed to a robust cardiovascular system.

Physical training, paintball fitness
Players with superior cardiovascular fitness experience a 15% increase in sustained speed during paintball matches.
Improved cardiovascular endurance leads to a 20% reduction in recovery time between intense paintball activities.

[Cerege]

Interesting remarks about paintball. Last weekend, my buddies and I went for a "teambuilding" game. Well, to perform well, you actually need to be physically trained and also involved in strategic planning. Otherwise, you'll end up having giant bruises and no victory.