Gain Muscle Mass With This Power Workout

Today, I’d like to pass on a workout that is meant for one thing - To help you gain raw power.

This type of power workout is meant to help you gain muscle strength, and with all things being equal, a strong muscle will eventually grow into a big muscle.

I’m a true believer of this principle because over the years, I know that I never start to grow my muscles without my muscle getting strong first.

As long as my muscles get stronger with each passing workout, I know it’s only a matter of time before my muscles start to get larger.

Now, this workout can be performed by just about anyone who is interested in getting stronger but I must caution you, this type of workout is more or less an intermediate to advanced training method. If you are a beginner to weight training or have only been weight training for a couple of months, you may want to wait until you are very comfortable handling a beginner type workout. You can check out a sample beginner workout here.

As with any power type workout, there are a few things that you absolutely must do in order to get the most from this workout. First, you must be fully recovered from workout to workout. That is, your body must not be sore and should be well rested. Take this from someone who has tried weight training with a sore body. A well rested and recovered body will be a strong body. A strong body will be eventually become a well muscled body. Remember that.

Secondly, I strongly suggest you use a weight training log to track all of your weight, sets, and repetitions. If you need general training and diet logs, see this page here.

Thirdly, you must get stronger with each passing workout. This is the only way that your going to get the most from this type of workout. The repetition range for this power workout is between 5 and 7. For your first week, you will want to get a gauge of the workload weight and what you can handle. This means you’ll need a starting point. I suggest you use a weight that you can easily get 7 repetitions with on your last set. Mark this down on your log sheet, provided above. Here’s an example. Let’s say I can bench press 185 pounds for one unassisted repetition. My week one progression will look as follows:

• Warm up: 75 pounds x 20 repetitions;
• Set 1: 105 pounds x 7 repetitions;
• Set 2: 120 pounds x 7 repetitions;
• Set 3 - Work set: 135 pounds x 5 repetitions.

This is my week one schedule and it gives me my starting point. Make sure that all of your lifts are unassisted (Although it is always a good idea to have a spotter around on heavy sets). You shouldn’t be nearing muscular failure on your last set. If you need a spot, you need to lighten the load until you can complete 5 unassisted repetitions.

Now, for week two, your progression is going to look as follows:

• Warm up: 75 pounds x 20 repetitions;
• Set 1: 105 pounds x 7 repetitions;
• Set 2: 120 pounds x 7 repetitions;
• Set 3 - Work set: 135 pounds x 7 repetitions.

Everything looks the same as the first week workout but on your last set, you need to do 7 unassisted repetitions instead of 5. This is very important. You need to strive to get 7 unassisted repetitions. Once you can get 7 repetitions by yourself, add another 10% to the bar and start again the following week doing 5 repetitions. Now, let’s say on your second week workout, you can only get 6 unassisted repetitions with 135 pounds. Do you need to increase the weight for next workout? No. Remember, you want to strive to get 7 unassisted repetitions with 135 pounds before you can add more weight. This is very important. The only time you add more weight is when you reach your target repetitions for your last set.

Let’s say you get 7 unassisted repetitions. What you will do is add another 10% of weight to the bar for your next workout and start back to 5 repetitions on your last set. Your week 3 progression will look as follows:

• Warm up: 75 pounds x 20 repetitions;
• Set 1: 105 pounds x 7 repetitions;
• Set 2: 120 pounds x 7 repetitions;
• Set 3 - Work set: 150 pounds x 5 repetitions

Not much has changed except the last set. This is the most important set you have to worry about so think of the previous sets as warm ups. All effort must be placed on the last set and here is where you must improve from workout to workout. Whereas on week 1, you started with 135 pounds doing 5 repetitions on your last set, you are now doing 150 pounds for 5 repetitions on week 3. Your sole focus is to get 7 unassisted repetitions on this last set. Very important.

Can you see the pattern here? This is what you will want to do for all the exercises in this power workout.

Let’s take a look at the workout:

Power Workout I

Bench press:

Warm up: 1 x 20 repetitions;
Set 1: 1 x 7 repetitions;
Set 2: 1 x 7 repetitions;
Set 3 - Work set: 1 x 5 repetitions

Incline bench press:

Warm up: 1 x 20 repetitions;
Set 1: 1 x 7 repetitions;
Set 2 - Work set: 1x 5 repetitions

Power clean and push press:

Warm up: 1 x 15 repetitions;
Set 1: 1 x 7 repetitions;
Set 2: 1 x 7 repetitions;
Set 3 - Work set: 1 x 5 repetitions.

Front shoulder barbell press:

Warm up: 1 x 20 repetitions;
Set 1: 1 x 7 repetitions;
Set 2 - Work set: 1 x 5 repetitions.

Dead lifts:

Warm up: 1 x 20 repetitions;
Set 1: 1 x 7 repetitions;
Set 2 - Work set: 1 x 5 repetitions

Barbell curls:

Warm up: 1 x 15 repetitions;
Set 1: 1 x 7 repetitions;
Set 2 - Work set: 1 x 5 repetitions;

Stiff leg dead lifts:

Warm up: 1 x 15 repetitions;
Set 1: 1 x 10 repetitions;
Set 2 - Work set: 1 x 10 repetitions

Standing calf raise:

Warm up: 1 x 20 repetitions
Set 1: 1 x 10 repetitions;
Set 2 - Work set: 1 x 10 repetitions;

As you will notice, the lower body workout uses 10 repetitions instead of 7. Legs are naturally very powerful and can usually handle heavier weights with a higher repetition range. I’ve found that legs will respond best using heavy weight with higher repetitions ranges.

Rest periods in between sets will vary from 1 minute to a minute and a half. Progress to your next set once your muscles have recovered from the previous set. Remember, you want to strive for maximum effort on your last work set and improve with each workout.

Power Workout II

Close grip bench press:

Warm up: 1 x 20 repetitions;
Set 1: 1 x 7 repetitions;
Set 2: 1 x 7 repetitions;
Set 3 - Work set: 1 x 5 repetitions.

Dips:

* 3 sets of 7 repetitions

Chin ups:

* 3 sets of 7 repetitions

Bent over rows:

Warm up: 1 x 15 repetitions;
Set 1: 1 x 7 repetitions;
Set 2: 1 x 7 repetitions;
Set 3 - Work set: 1 x 5 repetitions.

Squats:

Warm up: 1 x 20 repetitions;
Set 1: 1 x 10 repetitions;
Set 2: 1 x 10 repetitions;
Set 3 - Work set: 1 x 10 repetitions.

* For dips and chin ups, you will want to use your own body weight. Once you can easily get a set of 7 on your last set, you may want to add weight. Try adding 10 pounds on the weight belt and aim to do 5 repetitions on your last set. Once you can get 7 unassisted repetitions with that weight, add another 10 pounds and try for 5 repetitions the following workout.

This may seem like a short workout but the squats at the end of the workout will really tax your body. Remember to always try and improve that last work set with each passing workout.

Let’s take a look at the power workout schedule:

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Power Workout I
Rest
Rest
Power Workout II
Rest
Rest
Repeat Cycle

As you can see, there are approximately two days of rest and recovery in between each of the workouts. This should be sufficient recovery time. However, if you feel you need more rest, take the necessary time off. On day 7, you will start over again with power workout I.

As with any weight training routines, form and technique is of the utmost importance. It is very easy to start using sloppy form when heavy weights are being used. Believe me, you don’t want to go down that road because this will eventually open you up to all kinds of injuries. Practice good form and technique, have some patience, and you’ll be well rewarded with a strong and powerful physique.

In order for this routine to be effective, you need a proper diet. I’m not going to lie to you, if you don’t eat right, your not going to be making the strength gains you need with this type of workout. A proper diet will jump start your strength gains and will help keep you growing as you continue with this workout. I suggest you take a look at the following pages for more information on proper weight training diets:

Weight training diet;
Eating for muscular weight gain;
Sample eating schedules.

As for supplements, they may help you boost your strength gains. However, you have to remember that supplements are not meant to replace a well laid out diet. Without a proper diet in place, supplements will do nothing to help you improve your weight training program. Once you have your training and diet in place, you might want to think about adding supplements into your program. Remember, stick to what works and have been proven to work. See the following pages for more information:

Weight training supplements;
Supplements that effectively increase size;
Sample supplement stacks and schedules.

Remember, be consistent with your program, diet, rest, and supplement schedule and you’ll be well on your way to a powerful body in 12 weeks.

Good luck and all the best,

Blake









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