Transition to PowerBuilding
From Pure Hypertrophy to Adding Strength
It's been no secret that I have been ecstatic about how my training has been going the last 3-4 months. The effects it has had on my body has been nothing short of great. But as with most great things, sooner or later there needs to be a change.
I know from experience that how I feel psychologically is a good indicator of what is going on physiologically. After a whole season of a straight focus on building muscle, I am now finding myself missing some of the performance aspects that I had in my previous phase. Namely, really heavy weights in the power movements.
Enter Power-Bodybuilding
With all of the success and enjoyment that I have received from my training over the last few months, I am not about to abandon every single principle that I have been following. I'm still going to train 5 days a week. I'm still going to hit my muscle groups from a variety of angles. I'm still going to utilize some advanced techniques (super-sets, drop-sets, rest-pause, etc.). What will change is that I'm am going to add a little more of a Power aspect to my Bodybuilding focus.
From a fitness perspective power is a combination of strength and speed. This is where heavy weights come into play. And my focus is going to be on producing as much force in the big extension muscles: Quads, Chest, and Shoulders.
Of all the advanced techniques that I use, Rest-Pause sets are by far one of the best for maximizing strength and power. What you will notice is the biggest change from last phase to now is that on the very first exercise of my focused muscle groups (Quads, Chest, and Shoulders), I will be going much heavier and utilizing this extremely effective advanced technique.
Let's close out this post by taking a total look at what my current training looks like:
Monday - Chest
A) Two or Three-Board Press: Ramp sets of 3 reps. Once I hit peak, do a rest-pause set of 3 reps, rest 20 seconds, do 1-2 more reps, rest 20-30 more seconds and finish with 1 more rep.
B1) Hammer Grip Flat Bench Dumbbell Press 3 x 8-10
B2) Bench Press 3 x 8-10
C1) Bentarm Dumbbell Flyes 3 x 8-12
C2) Push-ups 3 x max
Tuesday - Legs
A) Leg Press: Ramp sets of 3 reps. Once I hit peak, do a rest-pause set of 3 reps, rest 20 seconds, do 1-2 more reps, rest 20-30 more seconds and finish with 1 more rep.
*B1) Reverse Lunges 3 x 8 per leg
*B2) Trap-bar Deadlift 3 x 8-10
C1) Leg Extensions 3 x 8-12
C2) Bodyweight Squats 3 x max
*Every-other-week I alternate by swapping out the above "B" combination for Leg Curls and Romanian Deadlifts.
Wednesday - Back*
A) One Arm DB Rows 4 x 8 per arm (last set to failure)
B) Underhand Pulldowns 3-4 x 12, 10, 8, 6 to failure
C1) Bodyweight Inverted Rows 3 x max
C2) Stiffarm-Pulldowns 3 x 8-12
*Back I train very instinctively. The above is what I did this week. Overall, the structure will stay the same, but I may change exercise in an out. For example, one week I may start with a pull movement, go to a row second, and then finish with another pull variation super-setted with an isolation move (pullover, bent lateral, etc).
Thursday: REST
Friday - Shoulders
A) Some form of Shoulder Press (Standing Military, Seated Front, or Machine): Ramp sets of 3 reps. Once I hit peak, do a rest-pause set of 3 reps, rest 20 seconds, do 1-2 more reps, rest 20-30 more seconds and finish with 1 more rep.
*B1) Front Raise 3 x 8-10
*B2) Arnold Press 3 x 8-10
C) Side Laterals 3 Drop-sets x 8-12 (plus 4-6 more on drop)
*Every-other-week I alternate by swapping out the above "B" combination for High Pulls and Shrugs.
Saturday - Arms*
A1) Incline Curls 3 x 8 to 12
A2) Overhead Cable Extensions with Rope 3 x 8 to 12
B1) Preacher Curl 3 x 8 to 12
B2) Lying Extensions 3 x 8 to 12
C1) Spider Curls 3 x 8 to 12
C2) Pushdowns 3 x 8 to 12
*Like Back training, I train the Biceps and Triceps very instinctively. The above is what I plan to do this week. Again, overall the structure will stay the same, but I may change exercises in an out. For example, one week I may do some form of standing curl and closegrip press instead of one of the above combinations.
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