Beginner Powerbuilding Routine

[grouchyjarhead]

Awesome write up, thanks for devoting so much time into it and also in answering everyone's questions. I'm gonna give this a go, but I'm not sure if I'm understanding correctly. So for squat/DL you crank out AMRAP with a given weight and then increase by 5 for every extra you do and then you go for 4 reps, then 3, then so on. So after the 4x1 set do you add the same amount you added after the AMRAP or just add 5-10 lbs. Also, what weight would you say I should start with just so the workout flows well throughout the weeks (I have decent experience and I know what weight I'm capable of lifting for the most part)?

Lastly, how do we progress in weight with the other lifts such as bench press? Say I hit 8 reps in the final set, do I again increase by 5 x # of extra reps for the next time I perform that workout?

Thanks!

Start off lighter than you think you need, so you have plenty of time to grow.

The progression for squats/DL you add each time to work up to a heavier single. So if you squatted 300 for your AMRAP, you'd then do 310x4, 320x3, 330x2, and lastly 340x1.

And for bench, yes, but I don't recommend jumping more than 10# between workouts.

Naturally you can jump up by 2.5 for the upper body lifts and 5 for the lower body.

[grouchyjarhead]

Would you think that the volume is maybe too low?

I'm reading the "The Muscle and Strength Pyramid" from Eric Helms and he recommends 40-70 reps/muscle group/session for a total of 80-210 reps/muscle group/week, considering overlap of exercises and intense warm up sets.

If we consider that squat and DL both overlap quads and hamstrings, we get a 45-50 reps/week, back exercises give aproximately 120-140 reps/week, but chest/shoulder press only result in 72 reps/week.

I really want to try this out once I recover from my knee injury (I hope before end of August). Anyway, any thoughts about this?

Everyone has their own interpretations, but everyone is also different. There were many powerlifters who trained in a far more minimalist fashion (like Mark Chaillet, who trained twice a week - squat and bench one day, deadlift the other, minimal accessory work) but were bull strong with good physiques to boot. I tend to follow Waterbury's recommendations for weekly volume and these are pretty close.

[Jorge369]

It's really a great and detailed write up.. Thanks for sharing :-)

[antone315]

Just the workout I have been looking for! Quick question though...instead of the OHP ...which my ceiling in the basement is too low to OHP...would you say just bench press 3 times a week or maybe do weighted pushups, weighted dips or seated dumb bell shoulder press? I would also switch the lat pulldowns to pull ups as I'm strong at that...thanks man appreciate it

[Metalmank]

Like the look of the program, Although would it be frowned upon to add in more after the workout? Seems this could be done in 30-45 minutes depending on the heavy sets. (not that Im complaining as I don't like being in the gym for 2+ hours)

[lolruxlol]

Well, I decided to fully switch over to this program. Mostly because I couldn't handle squatting three times a week. I also love the minimalism. I'll be combining this with Tactical Barbell's conditioning base building program to get myself back into army shape and go into active duty. I've really enjoyed the few workouts I've had which is saying quite a bit since I almost lost all interest in lifting on my previous program.

[grouchyjarhead]

Just the workout I have been looking for! Quick question though...instead of the OHP ...which my ceiling in the basement is too low to OHP...would you say just bench press 3 times a week or maybe do weighted pushups, weighted dips or seated dumb bell shoulder press? I would also switch the lat pulldowns to pull ups as I'm strong at that...thanks man appreciate it

I would switch to a seated press then to still get the same effect. Dan Green does over 300 pounds with the seated barbell press, probably helps a lot with his over 500 bench.

[grouchyjarhead]

Like the look of the program, Although would it be frowned upon to add in more after the workout? Seems this could be done in 30-45 minutes depending on the heavy sets. (not that Im complaining as I don't like being in the gym for 2+ hours)

After several weeks if you're adapted to the volume, adding a drop set or two at the end instead of more accessory work would be a good replacement.

[grouchyjarhead]

Well, I decided to fully switch over to this program. Mostly because I couldn't handle squatting three times a week. I also love the minimalism. I'll be combining this with Tactical Barbell's conditioning base building program to get myself back into army shape and go into active duty. I've really enjoyed the few workouts I've had which is saying quite a bit since I almost lost all interest in lifting on my previous program.

Glad to hear it. If you have a journal, send me the link and I'll follow along.

[antone315]

I would switch to a seated press then to still get the same effect. Dan Green does over 300 pounds with the seated barbell press, probably helps a lot with his over 500 bench.

Thanks for your quick reply and will switch to seated barbell press...starting this tuesday

[antone315]

Oh another question instead of the lat pulldowns would it be better for me to do pull ups then work up to higher weighted pull ups or different exercise...have dumbbells and barbell, pull up bar and dip station...thanks

[grouchyjarhead]

Oh another question instead of the lat pulldowns would it be better for me to do pull ups then work up to higher weighted pull ups or different exercise...have dumbbells and barbell, pull up bar and dip station...thanks

Pull-ups are a good substitute if you can't do lat pulldowns.

[whiskeyjackie]

Nice, nice! This looks beautiful. Thank you very much for the time and effort putting this together, and also for answering the questions!

I'm gonna give this a go, since I'm a little bit tired of the U/L stuff I've been doing for the last months. Really looking forward to it.

I'm thinking on doing it this way. Due to work issues I can't hit the gym on Wednesdays:

Monday - A
Tuesday - cardio
Wednesday - rest
Thursday - B
Friday - cardio
Saturday - A
Sunday - rest

and so on.

Something like this would be optimal? On cardio days no biggie, just a little running, some bike, stretching, etc.

[grouchyjarhead]

Enjoy. If you start a journal let me know and I'll follow along. That set up is perfectly fine, a strict MWF schedule doesn't work for everyone and you're still getting in three days a week with at least a day off of lifting in between. That's what really matters.

[micheal78]

Interesting Post!

[vertjump77]

If you’re doing a set of eight with a weight you can only get for two reps “lighten up buddy.” One or two assisted reps, after you perform at least five on your own, is all you should need for assistance. And if you’re spotting someone don’t let the bar stop. Always keep the bar moving up and level.

[Havok69]

Any word on the intermediate version?

[grouchyjarhead]

Any word on the intermediate version?

Still in the testing stages. Only have two guys running it right now, and to be honest only one is being consistent with it. We'll see.

[Metalmank]

I believe I'm going to start this program coming up on the 1st of September. I was running F5 from Oct-March or april (I stopped because I cancelled my gym membership due to moving) But yeah. I got some decent numbers from f5, But this workout scheme still seems to focus on what I like. We shall see how this goes.

[grouchyjarhead]

I believe I'm going to start this program coming up on the 1st of September. I was running F5 from Oct-March or april (I stopped because I cancelled my gym membership due to moving) But yeah. I got some decent numbers from f5, But this workout scheme still seems to focus on what I like. We shall see how this goes.

Let me know when you do. I'll help you out in any way I can.

[Sleepalot]

Hi grouchy! I really like the program and the simplicity of it, but I am a bit overwhelmed by the forums. I read that there should be an even push/push ratio, while the push/pull ratio on your program is 2/5. Is that okay in the long run or could that create any disbalances? Also, do you think this program could work for me? I have around 6 months of lifting experience, unfortunately I trained with "bro's"…

My stats are: male, 23, 1.85cm, 80kg, 12-13%bf, squat 85, bench 80, deadlift 120, all of these are 5x5 working sets.

Hope to hear from you!

[grouchyjarhead]

I personally like a higher pull to push ratio as I think it's better for overall shoulder health. One of the comments I've gotten from a few people who started this routine is how much better their shoulders and backs feel from the extra pulling. Most people could definitely use the extra pulling as well - I've never seen an overdeveloped back.

[Sleepalot]

Thanks for the quick reply! Really helpful and I understand how you think about it. Couldn't agree more actually. Unfortunately (well, technically not) I am going on a vacation this Saturday. After that I will start this program and will keep a log on the workout log section! Do you have any tips/recommendations regarding to this program?

EDIT: Also tips regarding nutrition?

[grouchyjarhead]

Nothing to add that already hasn't been said that I can think of.

Just read the nutrition stickies, pick your goal, track your macronutrients, and eat plenty of protein.

[enr33]

I was originally on All Pro's Routine for about a year. I haven't lifted in about 2.5 months but Im looking to start back up next week on this routine. Will post any questions I have, hopefully not too many since the sticky seems pretty straightforward

[lolruxlol]

Honestly if you just figure out your macronutrients and eat at maintenance, you'll probably trim up fairly quickly without having to do cardio. If you do, I'd keep it light and easy - you should be able to talk while doing it without much trouble.

I'm also around 20%. But my thinking is that while it's easy to be 240lbs at 20% bf. Maintaining weight and "trimming" to that 12-15% bf range would place me in somewhere most lifters get after years of training. That makes me a bit hesitant of recomping. Or have I just misunderstood things?

[OcTwenty]

Hi there Grouchyjarhead. Thanks for creating this routine for us. I have a question that i hope is in the scope of your experience. Im 205 pounds 30% BF 34 yr old sedentary male with no previous lifting experience, naturally i want to look better, will this program be ideal for me?, ill be in a consistent 10-15% caloric deficit(maybe a refeed here and there). Thanks i Look forward to hearing from you.

[grouchyjarhead]

I'm also around 20%. But my thinking is that while it's easy to be 240lbs at 20% bf. Maintaining weight and "trimming" to that 12-15% bf range would place me in somewhere most lifters get after years of training. That makes me a bit hesitant of recomping. Or have I just misunderstood things?

Personally I keep my bulking/trimming philosophy pretty easy.

I bulk until I don't like the way I look, then I trim down until I do like the way I look. I'll maintain that for a bit and then bulk again. I go more on how I feel rather than any set percentage.

[grouchyjarhead]

Hi there Grouchyjarhead. Thanks for creating this routine for us. I have a question that i hope is in the scope of your experience. Im 205 pounds 30% BF 34 yr old sedentary male with no previous lifting experience, naturally i want to look better, will this program be ideal for me?, ill be in a consistent 10-15% caloric deficit(maybe a refeed here and there). Thanks i Look forward to hearing from you.

Any properly designed strength training routine will be a step in the right direction. If you have thoughts of competing in powerlifting someday this would be a good choice but otherwise any program you like will work just fine.

[OcTwenty]

Any properly designed strength training routine will be a step in the right direction. If you have thoughts of competing in powerlifting someday this would be a good choice but otherwise any program you like will work just fine.

grouchyjarhead Thanks for getting back to me so quick. I have one last question i hope you dont mind answering for me. Now bare in mind i have no previous experience so im asking this just so i can learn. When i see a big guy the first thing that stands out to me is big Traps, i can see deadlifts in this program to hit those, which other back exercise in this program will make your traps grow? is there anything i need to add if i want to emphasise these?