Get strong with this free workout routine THE POWER WORKOUT
This free workout routine is designed for those of you who want to get strong. Who doesn't want to get strong? I know I do, and chances are, you do to. A strong muscle will always be a big muscle. I don't know about you, but I've never seen a big, weak muscle. The stronger a muscle gets the bigger it gets, all things being equal. That is what we strive for, a bigger and stronger muscle. Personally, the stronger I get, the bigger and tighter my muscle gets. As soon as I drop compound movements and start using isolation exercises with lighter weights, my muscle somehow gets a little smaller. No two physiques will be exactly alike and therefore, the power workout will not work for everyone. I strongly believe however, a power workout such as this free workout routine can benefit most poeple. Whether you want to improve your golf swing or to power up the front lines of football, strength is something we all need. Using this free workout routine to get a stronger body can certainly help out when your tight in the corners and need to come out first or when you need that extra distance on the shot put. However, this workout is not for beginners. For those weight trainers out there who are just starting out, you might want to look at building muscle 101's beginner routines. The reason is that this workout demands that you have an inner body awareness of what your body can and can’t do. This workout should only be followed for 8 to 12 weeks and always followed up by a rest period of 2 weeks to 1 month. I suggest you use Building muscle101's free workout routine until you gain the desired results. Using this free workout routine will definitely help power up your performance. However, if you are looking for a routine to improve your sport, I suggest you use a specialized routine that is specifically designed for your sport. I've been hearing great things about SportSpecific.com This program uses sports professionals and experts to put together customized training programs for athletes and coaches. It doesn't matter what sport you're into, you'll find a training program that is designed to power your performance up to the advanced levels.
You'll get expert advice and information on how to improve not only your strength but your speed, agility, muscularity, flexibility and anything else you may need to take your sport to the next level. Imagine having access to a team of professional coaches that will design a custom training routine just for you! They will answer any question that you may have through unlimited email consultations. The price? An enitre year of professional consultations and personalized training routines will cost you 67$. A pretty good deal. Check it out at SportSpecific.com The power workout The first thing that you must do is give yourself some goals for certain compound movements such as the bench press, dead lift, shoulder press, and other movements within this free workout routine. Since I recommend you follow this free workout routine for 8 to 12 weeks, give yourself some realistic goals. Adding on 20 pounds to your bench is realistic for example. This is very important so if you serious about getting strong, you absolutely cannot skip this step - Set yourself some realistic goals. The repetition range for this free workout routine is 5 to 7 repetitions per set. Occasionally, you may go for a lower range but I suggest you stay within the 5 to 7 rep range. Since you are using a lower repetition range you can use heavier weights. Using heavy weights will force the body to respond rapidly with strength and size gains. The best exercises for this free workout routine are basic compound movement such as bench presses, shoulder presses and squats. Compound movements involve several muscle groups as opposed to the isolation workouts. Compound movements are often called multi jointed exercises because they tend to use supporting muscles as well as the targeted muscle. The result? A stronger system of muscles This is a very intense workout so remember to follow a diet that can support heavy training. Forget about dieting on this free workout routine. . A word of caution for those of you who choose to use this free workout routine. Always remember to warm up properly for 5 to 10 minutes on the exercise bike or ellitptical trainer followed by 5 to 10 minutes of stretches. The free workout routine is designed as a 1 one, two off routine. That is, you will follow the power workout routine I on Monday, rest on day two and three and perform the power workout routine II on day four and rest on day five and rest on day six and repeat cycle. Here's how it will look. Free workout routine schedule: Day one Day two Day three Day four Day five Day six Repeat Free workout routine- Power workout I - Day 1 Heavy bench presses Warm up 1 x 20 reps Heavy incline presses Warm up 1 x 15 reps Press behind the neck Warm up 1 x 15 reps Deadlifts Warm up 1 x 15 reps Barbell curls Warm up 1 x 15 reps Lying leg curls Warm up 1 x 15 reps Standing calf raises Warm up 1 x 20 reps The leg movements in this free workout routine have a higher rep range since legs can handle heavier weights with a higher rep range. Try and use each exercise for up to seven repetitions, then when you have become used to using the weight for seven reps, add more weight. Try to bring your repetition count up to the target range of between five to seven. You will need to rest a little more in between sets to generate maximum power. Try resting a couple of minutes in between sets. Remember to record all aspects of your training in a weight lifting log. You will make better gains by recording all weight and reps and comparing those results to the goals you have set out. Free workout routine- Power workout II - Day 4 Heavy close grip bench presses Warm up 1 x 20 reps Dips 1 x 12 reps- body weight
Chip ups 1 x 12 reps- body weight Heavy bent over barbell rows Warm up 1 x 20 reps Heavy squats Warm up 1 x 20 reps This free workout routine is not as long but the heavy squats at the end will really test your will. It's a tough routine but it will work. When on this free workout routine aim at increasing the amount of weight you are using. Also remember to keep your form strict. Your motto while on this free workout routine should be "strict and heavy". It is easy to start getting sloppy once you start using heavy weights. Once you start showing off and begin to get sloppy, you open yourself up to injuries. Injuries can sideline you anywhere from a couple of months to permanent. Trust me, you don't want this. Using strict form while using this free workout routine will keep you from making a mistake which could cause an injury. Train heavy but train smart. Remember, "strict and heavy". Power Workout Routine I - Illustrations, method and description Flat Bench Press
Position 1. Lie back on the bench with your feet firmly planted on the floor and back pressed firmly against the padding. 2. Take a tight grip of the barbell (overhand) with your thumbs roughly 3 feet (90cm) apart. Make sure that your grip is balanced between both sides of your body. Once your grip is set, press your shoulders down and back into the bench. This will push up your pectoral girdle and allow for a much better stimulation. 3. Lift the bar from the rack Execution 1. Take the barbell from the rack and lock your elbows at the top position. Lower the barbell to the nipple area of the chest, slowly and under control, keeping your elbows away and outward from the trunk of your body. 2. As the weight lowers, be sure not to bounce the weight - very important - do not bounce the weight from the chest. Lightly touch the chest and push the weight back up in a controlled fashion. Beginners may find that the weight starts to fall forward or backward or that the weight is rising unevenly because one arm is stronger than the other. Don’t worry too much about this and concentrate on the movement itself. After a couple of weeks you will develop a groove and this movement will be second nature. Warm up: 20 repetitions Weight increments: The main purpose of this exercise is to increase strength. Here’s what I suggest you do. Warm up with 20 repetitions. This weight should be less than 50% of your max and you should get a really good stretch out of your chest and shoulders. Do these reps nice and slow. For the first set, use about 60% of your max. For example, let’s say your max on the bench is 225 pounds. For your first set, you’ll do 60% or 135 pounds in this case. Don’t worry that you don’t feel your muscles burning after the first set because your goal is to build strength - Not endurance. Rest for about 1 minute to a minute and a half and remember to stretch your chest. For your second set, you should be using 70% to 75% of your max. So, if your max is 225 pounds, you’ll be using about 165 pounds. Do seven controlled repetitions. Rest about a minute and a half. For your third set, you should be nearing 80% to 85% of your max. If your max is 225 you’ll be using about 185 pounds to 190 pounds. It’s important that you get a spotter for this set. Try and get 5 repetitions with this last set. This is very important - Do not max out with your bench press. That is, do not go for one rep max sets. You should only do this after about 8 weeks of training and even at that, you must be very careful. One rep maximums can lead to injuries so keep your reps to 5 and up and always perform the reps with a controlled and fluid movement. Really concentrate on the movement and squeeze those pecs throughout the entire movement. Remember to keep your head and butt on the bench. Do not bounce the weight off your chest as this takes away from the overall exercise. Remember, this kind of routine should be followed for 8 to 12 weeks. After 8 to 12 weeks, stop the routine and allow your body to rest for about 1 month or so. You should be pyramiding the weight for the free workout routine. That is, try and add 5% to 10% to your final working set every other workout. Remember to drink some water in between sets. Rest periods between sets: 1 minute to 1 ½ minutes seconds Incline Bench Press This is an excellent movement for the upper pecs. But if the exercise is done incorrectly, the only muscles that will be developed are the front deltoids.
Position 1. Lie back on an incline bench (35 to 45 degrees) with your feet firmly planted on the floor. Your back should be pressed firmly against the padding. 2. Grip the barbell with your thumbs roughly 3 feet (90 cm) apart. Make sure that the grip is balanced between both sides of your body. Lift the bar from the rack. Execution 1. Take the barbell from the rack and lock your elbows at the top position. Keeping the arms away from the body, lower the barbell to the upper chest area slowly and controlled. 2. Lightly touch the upper chest area and push the weight back up in a controlled manner to the starting position. Try and keep your eyes on the barbell at all times as this will help out with balancing the weight and movement. 3. Keep the movement fluent, slow, and controlled. Warm up: 15 repetitions Weight increments: Like the bench press, this is a great exercise for the chest. Your warm up should consist of 15 repetitions with about 50% of your max. So if you max on the incline press is 185 pounds, you should warm up with about 90 pounds. The first set should be used with about 60% (110 pounds) of your max, the second set 70% (130 pounds) of your max and for the last set, you should be close to 80% (148 - 150 pounds) of your max. Choose a weight that allows you to comfortably do the repetitions in good form. You should just barely be able to complete the last rep on the last set. I suggest you get a spotter for this set. Remember, this kind of routine should be followed for 8 to 12 weeks. After 8 to 12 weeks, stop the routine and allow your body to rest for about 1 month or so. You should be pyramiding the weight for the free workout routine. That is, try and add 5% to 10% to your final working set every other workout. Rest periods between sets: 1 minute to 1 ½ minutes. After you have finished this exercise, rest for about 3 minutes and set up the shoulder press. Press Behind the Neck
Position 1. Sitting down on a bench with back support and special supports. Press your back firmly against the padding for support. 2. Grasp a barbell with your hands spaced a little wider than shoulder width. Keep your back and head straight with your feet firmly planted on the floor. 3. Take the weight off the rack and press the bar directly over your head in a vertical line. Execution 1. Slowly lower the bar behind your head to just below the ears. 2. Push the bar back up without bounding the weight. Remember to keep the back straight and flat (no arching) Repeat the movement. 3. Keep the movement fluent, slow, and controlled. Warm up: 15 repetitions Weight increments: This is a great exercise for the deltoids (shoulders). Your warm up should consist of 15 repetitions with about 50% of your max. So if you max on the press is 185 pounds, you should warm up with about 90 pounds. The first set should be used with about 60% (110 pounds) of your max, the second set 70% (130 pounds) of your max and for the last set, you should be close to 80% (148 - 150 pounds) of your max. Choose a weight that allows you to comfortably do the repetitions in good form. You should just barely be able to complete the last rep on the last set. I suggest you get a spotter for this set. Remember, this kind of routine should be followed for 8 to 12 weeks. After 8 to 12 weeks, stop the routine and allow your body to rest for about 1 month or so. You should be pyramiding the weight for the free workout routine. That is, try and add 5% to 10% to your final working set every other workout. If you prefer to do this exercise to the front, please do so. Rest periods between sets: 1 minute. Dead lifts
At true power weight lifting exercise! Position 1. Standing in front of a barbell with your feet under the bar, grasp the barbell in an alternate grip (one hand under grip, one hand over grip) with your hands roughly 2 feet apart. Bend over the bar keeping your back straight, knees slightly bent, head up and thrusting your butt out. Execution 1. Without bending your arms, lift the weight from the floor until your body is completely upright. Lower the weight to the floor and repeat the movement. 2. Keep the movement fluent, slow, and controlled. Warm up: 15 repetitions Weight increments: Since this exercise is a true multi jointed exercise, you should be able to handle more weight than with other exercises. However, you should always be using the proper technique - Especially with this exercise as it involves the lower back. For the first set, you should do a warm up that consists of about 40% to 50% of your max. So if your max is 315 pounds, you should be starting with about 135 pounds. For your second set, you should be using about 60% of your max or about 185 pounds in this example. For the second set, you should be at 70% to 75% of your max. If your max is 315 pounds, you should be using about 225 pounds. For your final set, you should be using about 80% to 85% of your max. If your max is 315 pounds, you should be using about 260 pounds to 275 pounds. Rest periods between sets: 1 minute to 2 minutes. This is a tough exercise and take enough time to get your strength. However, don’t rest too long as to allow your body to go cold. This usually happens around the 5 minute mark. Standing barbell curls
Position 1. Standing upright, grab a barbell using an underhanded grip. 2. Hold the bar in the arms down position. Hold the bar slightly wider than shoulder width. 3. Keep your feet close together with your back straight and head level. Keep your arms close to your body. 4. The bar should be resting across the thighs Execution 1. Curl the weight up in a controlled fashion until the bar is under your chin. Pause for a second and slowly lower the bar until your arms are fully extended in the arms down position. Repeat the movement. 2. Keep the movement fluent, slow, and controlled. Warm up: 15 repetitions Weight increments: You should be starting with about 50% of your max on the first set. Increase the weight by 10% to 15% for each successive set. By the time you reach set four, you should be using 80% to 85% of your max. The movement should be under control and fluid. Try and aim for a 5% to 10% increase in weight from set one to set two in this program. For your last set, you should be using weight that allows you to perform 6 to 8 reps but with some difficulty. You want to just barely complete 8 reps in good form. Remember to drink some water in between sets. Rest periods sets: 50 seconds Lying leg curls
Position 1. Lying face down on a leg curl machine, hook your heels under the leg curl pad and grab hold of the handles. Execution 1. In unison, curl your legs upwards until you cannot go any further. Hold for a second and slowly extend your legs
back out. Do not bounce the weight at the bottom.
Warm up: 1 x 15 repetitions Weight increments: For each successive set, increase the weight by about 10% to 15%. By the third set, you should be at 80% to 85% of your max. Rest periods between sets: 50 seconds Power Workout Routine II - Illustrations, method and description Heavy close grip bench presses This exercise is a pure mass builder for the triceps
Position 1. Lie face up on a flat bench. Plant your feet firmly on the ground and keep your back flat against the bench. 2. Grasp a bar with a narrow grip so that your hands are about 2" to 3" (5 to 9 cm) apart. 3. Arms should be fully extended and palms should be facing forward. Execution 1. Keeping your elbows close to your body, slowly lower the weight slowly to your chest. Lightly touch your chest and push upward. Do not bounce the weight. Repeat the movement. 2. Keep the movement fluent, slow, and controlled. Warm up: 20 repetitions Weight increments: This is a great mass building exercise for the triceps. For the first couple of workouts, choose a comfortable weight that allows you to perform the exercise in good form. Warm up with 20 repetitions. This weight should be less than 50% of your max and you should warm up your triceps and chest area. Do these reps nice and slow. So if your max is 150 pounds, you should be warming up with about 75 pounds. For the first set, use about 60% of your max. For example, let’s say your max is 150 pounds. For your first set, you’ll do 60% or 90 pounds in this case. Don’t worry that you don’t feel your muscles burning after the first set because your goal is to build strength - Not endurance. Rest for about 1 minute to a minute and a half and remember to stretch your triceps. For your second set, you should be using 70% to 75% of your max. So, if your max is 150 pounds, you’ll be using about 105 pounds. Do seven controlled repetitions. Rest about a minute and a half. For your third set, you should be nearing 80% to 85% of your max. If your max is 150 you’ll be using about 120 pounds to 125 pounds. It’s important that you get a spotter for this set. Try and get 5 repetitions with this last set. Really concentrate on the movement and squeeze those triceps throughout the entire movement. Remember to keep your head and butt on the bench and keep your arms to the sides. Do not bounce the weight off your chest as this takes away from the overall exercise. Remember, this kind of routine should be followed for 8 to 12 weeks. After 8 to 12 weeks, stop the routine and allow your body to rest for about 1 month or so. You should be pyramiding the weight for the free workout routine. That is, try and add 5% to 10% to your final working set every other workout. Keep the weight constant for the first couple of workouts. After you have gotten used to the exercise, try and increase the weight by 5% to 10%. Remember not to bounce the weight off your chest. You want to keep all of the tension on the triceps. You should be at 80% to 85% of you max by set four. Rest periods between sets: 60 seconds Parallel bar dips
Position 1. Support your body at straight arm’s length. 2. Keep your back straight, torso straight, knees flexed, and feet behind you Execution 1. Lower your body to a point where you feel a comfortable stretch. 2. Slowly push your torso upward back to the starting position. 3. Keep the movement fluent, slow, and controlled. Set one: 1 x 12 repetitions - use your body weight Weight increments: If you are not used to performing this exercise, I suggest you try and use your body weight for 3 sets of 8 to 12 until you are comfortable enough to add weight to the exercise. Once you feel comfortable to add weight, add another 5 to 10 pounds. Slowly add another 5 to 10 pounds every other workout. However, do not add weight at the expense of form. Make sure that you can perform the reps under control before you add more weight. Rest period between sets: 50 seconds to 1 minute. Chin ups
Position 1. Grasp an overhead bar using an overhand grip (palms down) at least one foot wider than your shoulders on each side. Keep your back straight and legs slightly bent at the bottom position. Execution 1. Pull your body upward in a vertical line, keeping your elbows back. Gently pull upwards to either your chin or neck area making sure the bar is directly in front of you. 2. Gently lower your body down until your arms are straight and repeat. 3. Keep the movement fluent, slow, and controlled. Set one: 1 x 12 repetitions - use your body weight Weight increments: If you are not used to performing this exercise, I suggest you try and use your body weight for 3 sets of 8 to 12 until you are comfortable enough to add weight to the exercise. Once you feel comfortable to add weight, add another 5 to 10 pounds. Slowly add another 5 to 10 pounds every other workout. However, do not add weight at the expense of form. Make sure that you can perform the reps under control before you add more weight. Rest period between sets: 50 seconds to 1 minute. Bent over barbell rowing This exercise is a true mass building exercise and should become one of the exercise staples in your back program. Bent over barbell rowing’s main purpose is to add slabs of beef to your mid back, if it’s done right. It’s very important that you get the form and technique of this exercise down to a science.
Position 1. This exercise can be done while on a block or bench. Grab a barbell with your hands placed about 24" (60cm) apart and remove the bar from the racks. 2. Place your feet at shoulder width and keep them flat on the ground. 3. Slowly bend forward at the hips keeping your back flat. 4. Slightly bend your knees and keep your head as high as possible. Remember to keep your torso parallel to the floor keep your lower back flat and your butt thrust outward. Execution 1. In a controlled fashion, pull the bar upwards until you touch the lower part of your rib cage. 2. Lower the weight until your arms are straight. Repeat the movement without letting the bar rest on the bench. 3. Keep the movement fluent, slow, and controlled. Warm up: 20 repetitions Weight increments: Warm up with 20 repetitions. This weight should be less than 50% of your max. Do these reps nice and slow. For the first set, use about 60% of your max. For example, let’s say your max is 200 pounds. For your first set, you’ll do 60% or 120 pounds in this case. Don’t worry that you don’t feel your muscles burning after the first set because your goal is to build strength - Not endurance. Rest for about 1 minute to a minute and a half and remember to stretch your back. For your second set, you should be using 70% to 75% of your max. So, if your max is 200 pounds, you’ll be using about 140 to 145 pounds. Do seven controlled repetitions. Rest about a minute and a half. For your third set, you should be nearing 80% to 85% of your max. If your max is 200 you’ll be using about 160 pounds to 165 pounds. Try and get 5 to 7 repetitions with this last set. This exercise is very effective provided you use the proper form. Do not add more weight at the expense of form. Rest periods: 1 minute to 1 ½ minutes. Squats
Position 1. Take a barbell from a squat rack and hold it at the back of your neck with your hands on the bar. Keep you back and head straight. Your feet should be spaced at shoulder width. If you cannot squat flat footed, try placing a two by four block of wood under your heel to improve balance. 2. Grasp the bar with your hands spaced slightly wider than shoulder width apart. 3. The bar should be resting comfortably across your trapezius muscle. Execution 1. In a controlled fashion, slowly squat down until your knees are parallel to the floor. Remember not to bounce at the bottom of the movement. 2. Slowly straighten your legs and return to the start position. Keep your head level at all times. 3. Keep the movement fluent, slow, and controlled. Warm up: 20 repetitions Weight increments: I suggest you warm up with 20 repetitions. This weight should be less than 50% of your max. Do these reps nice and slow. For example, if you max squat is 225 pounds, you should be warming up with 90 to 100 pounds. For the first set, use about 60% of your max. For example, let’s say your max on the squat is 225 pounds. For your first set, you’ll do 60% or 135 pounds in this case. Don’t worry that you don’t feel your muscles burning after the first set because your goal is to build strength - Not endurance. Rest for about 1 minute to a minute and a half and remember to stretch your legs. For your second set, you should be using 70% to 75% of your max. So, if your max is 225 pounds, you’ll be using about 165 pounds. Do seven controlled repetitions. Rest about a minute and a half. For your third set, you should be nearing 80% to 85% of your max. If your max is 225 you’ll be using about 185 pounds to 190 pounds. Pyramid the weight and add more weight once you feel comfortable with the repetitions. I suggest you add more weight every second or third week by 5% to 10%. So if you are using 185 pounds on your last set and can perform the reps with confidence, try adding another 5% to the squat for the next workout. Only add weight when you can perform the current working sets with comfort and under control. This is very important - Always use a spotter for the last working sets - Especially for squats. Always use a squat rack with safety pins or a power rack with bottom bars. If you can’t find a spotter and you don’t have safety racks or pins, do not attempt to go to 85% of your max on the squat. This is very important. Perform this set slowly and smoothly - really concentrate on your quadriceps. Rest periods between sets: 1 to 2 minutes. I suggest you try following this free workout routine for 10 to 12 weeks. If the power workout is working past this time, by all means, keep on following it. Power Nutrition In order to get strong, you need the right foods. Nutrition will be that component of your free workout routine that breaks you or makes you. Your weight lifting diet should promote growth. That means, you should be eating the optimal amounts of calories, protein, carbohydrates, and fat that supports hard and heavy training. It doesn't matter what you're doing in the gym, without a proper diet your gains will be non-existent. If you want to get strong, you're gonna have to eat smart and clean. I suggest you structure your weight lifting diet in the following manner: 25% protein Remember that you might have to play around with the above figures to find out what percentage of calories, protein, carbohydrates, and fat you will need to support hard and heavy training. I suggest you gradually add 500 calories to your daily diet. Start off by adding 300 calories the first week and add another 200 the following week. By adding more quality calories to your diet, you will ensure that you are supporting hard and heavy workouts. Now if you don't know how to structure a weight lifting diet that builds quality muscle, try using Will Brink's Muscle Building Nutrition. A fantastic program that will show you, step by step how to put together a nutritional program that builds muscle and strength. Click here to see the program Meal frequency Using this free weight lifting routine, you will need to properly time your meals. The body digests food better if the food is consumed in smaller amounts. Can't find the weight lifting routine your looking for? Looking for other weight training routines? Try searching here:
I suggest you eat 5 to 6 smaller meals as opposed to 2 or 3 large meals. This allows you to have a constant flow of nutrients that will provide a positive nitrogen level and constant insulin level, both of which are vital to building muscle and getting strong. See building muscle 101's weight lifting diet page for an explanation of meal frequency and optimal nutrition. Remember to lift heavy and lift smart. |
