Beginner Powerbuilding Routine

[Milos108]

Squat to what is comfortable. You don't need to do full squats if you don't want to - parallel is fine.

Honestly, you can address any area you feel might be lacking. Just add on 1-2 accessory exercises at the end of each workout - usually one is plenty if you're alternating with another one.

For arms, I like dips and barbell curls. Legs, leg press and RDLs would be good. And so on.

True but if i ever want to compete i need to do everything fully !
About adressing weak points,lets see if i understand,i add 2 accessory excercises after each workout?Lets say after workout A i do 2 excercises for arms,then after workout B i do excercise for traps and shoulders (example) ?


Also,it doesnt matter if i do cardio?I tend to play "amateur" football on saturday ...

[JetLyfe13]

I love how your routine looks, cant wait to start it next week! I hate to ask because I hate screwing with great routines people come up with but what would you think of me adding 2-3 sets of facepulls and some external/internal rotation with a band exercises at the end of the workout? I ask because three years ago I was playing college rugby and severely dislocated my shoulder and tore my labrum. I got surgery to fix it and my shoulder feels great, primarily because of the shoulder rehab exercises I do such as face pull and external/internal rotations. Do you think me adding in these three exercises at the end of each workout would hinder my progress? I have been back lifting heavy for a year now so my main concern is just to continue preventing injury but I am curious as to whether or not you think that would be too much work. If so I may just do 100 light band pull a parts each day. What do you think?

[grouchyjarhead]

Sounds great! If you start a journal on here let me know and I'll follow along.

I see no problem whatsoever adding rehabilitation work if you need it. Personally I would do the band pull aparts as a finisher after each workout.

[JetLyfe13]

Ok great thanks for the response! If I do not start a log I will certainly post back in several months with the results I've made, Cant wait to start!

[amar654]

Bumping this bad boy up seeing how im starting it on monday with a few swaps due to my home gym setup (floor press instead of bench, front squat instead of back and need to find something to replace lat pull downs with) Do you reccomend I do chin ups twice to replace lat pull downs? Once using the AMRAP method and once doing them weighted with the 2x6 1x6+ scheme?

[grouchyjarhead]

Bumping this bad boy up seeing how im starting it on monday with a few swaps due to my home gym setup (floor press instead of bench, front squat instead of back and need to find something to replace lat pull downs with) Do you reccomend I do chin ups twice to replace lat pull downs? Once using the AMRAP method and once doing them weighted with the 2x6 1x6+ scheme?

Awesome.

That sounds like a solid plan. You could also AMRAP with regular pull-ups as well if you want more volume.

[amar654]

So for mass just doing chinups AMRAP each training day will work? Should I follow same progression and the row? When I hit 20 add like 10 pounds (if I even get to that point)

[grouchyjarhead]

So for mass just doing chinups AMRAP each training day will work? Should I follow same progression and the row? When I hit 20 add like 10 pounds (if I even get to that point)

As long as you keep pushing the volume you'll see mass. Gymnasts have impressive upper bodies primarily because of all the volume they do.

You can set goals if a few sets is too little. If you can do around 5 reps right now in one set, set a goal for 10 reps no matter how many sets it takes. Once you can hit 10 reps in two sets, bump it up to 15 and repeat. I typically only rest one or two minutes in between sets when I do it this way.

[amar654]

http://forum.bodybuilding.com/showth...post1443473091

Throwing up my log in the sports section

[AnimalBloodFtns]

**** it im gonna try this. Deadlift day tommorow anyways.....maybe if i do bigger/less pulls my chin scabs will heal.

CHIIN SCABZ. SCAAAAABSssssss

[grouchyjarhead]

**** it im gonna try this. Deadlift day tommorow anyways.....maybe if i do bigger/less pulls my chin scabs will heal.

CHIIN SCABZ. SCAAAAABSssssss

How'd it go?

[wardog21]

Finally have my home gym built. Been out of the gym for over a month. Will start this routine tomorrow! I'll follow the following setup:

Monday A day
Tuesday 400m repeats
Wednesday B day
Thursday Timed 1-2 mile run
Friday A day
Saturday Long Distance Run 3-5 miles

After 12 weeks my addons will be frequency pushups and chins. I plan on joining the reserves so this is a must.

[victorydana]

I was raised in a powerlifting household and grew into bodybuilding/physique so this style of lifting naturally identifies with me. Big 3 baby!

[Simbahhh]

Wow. Great thread. It's very informative and helpful. Thanks for the information!

[grouchyjarhead]

Starting work on an upper/lower intermediate version, going to test it out before sharing obviously though.

[WrathfulOne]

Thanks for this, bookmarking it for later use once I'm done/bored with AllPro and start bulking again (chasing that 6-pack dream now). I like minimalist workouts focusing on compound lifts, I really dislike anything with loads of accessory work and machines. The progression scheme is interesting and makes a change from the usual bumps and deloads, and I like AMRAP sets.

Might be a challenge logging all my weights/reps though lol

[MyEgoProblem]

Unsure how this doesn't get a sticky and a push/pull with no effort did.

Top info, great background, proven principles.. Small ebook tbh. Of the Quality ive come to expect from you bro!

Very impressed with this setup and write up. Like the later posts on rep range variation for peaking ect.

Dem 70s big dudes knew how to get jacked!
Simple, smart, hardwork. #Bearmode!

[grouchyjarhead]

Thanks for this, bookmarking it for later use once I'm done/bored with AllPro and start bulking again (chasing that 6-pack dream now). I like minimalist workouts focusing on compound lifts, I really dislike anything with loads of accessory work and machines. The progression scheme is interesting and makes a change from the usual bumps and deloads, and I like AMRAP sets.

Might be a challenge logging all my weights/reps though lol

Let me know if you do. I'll be glad to follow your journal and help you in any way I can.

Unsure how this doesn't get a sticky and a push/pull with no effort did.

Top info, great background, proven principles.. Small ebook tbh. Of the Quality ive come to expect from you bro!

Very impressed with this setup and write up. Like the later posts on rep range variation for peaking ect.

Dem 70s big dudes knew how to get jacked!
Simple, smart, hardwork. #Bearmode!

Much appreciated brother!

[Havok69]

Starting work on an upper/lower intermediate version, going to test it out before sharing obviously though.

In for this.

[WrathfulOne]

I'll drop a link in here if I end up making a log for this. I actually used to keep a log for Fierce 5 but then I had to switch to only working out 2 days a week so I did a 2 day version of 5-3-1 with BBB. I'm cutting right now on AllPro auto-regulated so it's pretty boring doing the same weights every session (just managed to increase OHP and bench but I'm on 1800 calories per day now, so most lifts are stuck).

[KenoXZbrah]

Also in for the upcomming upper/lower.

[wardog21]

I cannot post links yet however I have a journal in the powerlifting section now. I'll post the link when I hit 50 posts.

[daawhitty]

What's your thoughts on a couple of back off sets on the squats for working on technique.

I was thinking of this..(current 5RM 80kg)

5+ 60kg - 4/65kg - 3/70kg - 2/75kg - 1/80kg

3 X 5 Back off Sets of 60-75% OF 5+ - 40KG

[grouchyjarhead]

What's your thoughts on a couple of back off sets on the squats for working on technique.

I was thinking of this..(current 5RM 80kg)

5+ 60kg - 4/65kg - 3/70kg - 2/75kg - 1/80kg

3 X 5 Back off Sets of 60-75% OF 5+ - 40KG

I'd give it a few weeks to adapt to the program initially but back off sets are actually a great idea for the aspiring powerlifter. More technique work and a bit of extra volume for those who need it. I think the percentages you suggested (60-75% of the 5RM) is a good range also.

[TheViking1992]

Nice to see this one get stickied... certainly a better choice than that other "powerbuilding" bullshít... :P

[nightanole]

Couldnt have happened to a nicer program.

I may run it again if i can figure out how to get the numbers in check to make it a more intermediate program. I had a problem with the squat/dead where by 1-3 rep sets were nowhere close to 90% of my 1rm, and if i dropped the starting weight too much, the first +5 set i did so many reps on (10+)i ended up way to fatigued to complete the 3-1 rep sets i was having trouble on in the first place.

PS: Grouchy the image site you have the progam pic posted on shows up as "filesharing/spam" on a lot of web filters, you may want to change it from http://s7.postimg.org/3qvex591n/image.jpg to the site imgur or something.

[WrathfulOne]

Ayyyy stickied! Nice one! Got some really decent routines on here now.

[Nelg1993]

Already made a thread about this before I saw this, but going to ask you anyways :P

What about changing the rep scheme for bench/incline bench (I don't OHP bc I'm recovering from shoulder impingement)/squats to 3x3+/2x6-8 (with 10-15% less weight on the bar than the sets of 3) in the same workout?

Would this be a good idea or should I change the amount of sets, don't do an AMRAP set, ... ?

Reason I'm asking: I just feel more comfortable in these rep ranges rather than doing a 3x5 (which I am currently doing), I like the raw strength of sets of 3 and the higher reps with moderate but still heavy weight. Just switching things up a little.

Edit: what about deadlifts? Should I see this as a power movement (stick to 3 reps with an amrap set) or also as an exercise to build mass (do some higher reps too)?

[giorgi3092]

You guys are pro at bodybuilding

[grouchyjarhead]

Couldnt have happened to a nicer program.

I may run it again if i can figure out how to get the numbers in check to make it a more intermediate program. I had a problem with the squat/dead where by 1-3 rep sets were nowhere close to 90% of my 1rm, and if i dropped the starting weight too much, the first +5 set i did so many reps on (10+)i ended up way to fatigued to complete the 3-1 rep sets i was having trouble on in the first place.

PS: Grouchy the image site you have the progam pic posted on shows up as "filesharing/spam" on a lot of web filters, you may want to change it from http://s7.postimg.org/3qvex591n/image.jpg to the site imgur or something.

You could be a good candidate for progressing above 10-pound jumps. If 10 was too little, try 15-20. Don Reinhoudt used to progress with something like 50 pound jumps between some sets.

Thanks for the tip too. Hopefully this one shows up better.