Good powerbuilding routine?

nuttynutskin

nuttynutskin

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For the last 3 months that I've started training again I've been training pretty much exclusively for strength and I've made some good progress, but this month I'm thinking of focusing a bit more on the hypertrophy. I still will be training for strength, just more on the hypertrophy side of things (or as they call it "powerbuilding") to put some more size back on. So does anyone have any routines they would suggest, or some pointers in the right direction?
 
nuttynutskin said:
For the last 3 months that I've started training again I've been training pretty much exclusively for strength and I've made some good progress, but this month I'm thinking of focusing a bit more on the hypertrophy. I still will be training for strength, just more on the hypertrophy side of things (or as they call it "powerbuilding") to put some more size back on. So does anyone have any routines they would suggest, or some pointers in the right direction?
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Try this:

http://www.exrx.net/WeightTraining/Powerlifting/Westside.html

http://www.westside-barbell.com/
 
Ah, I dabbled with some of the Westside methods years ago but never actually ran the program. I may have to look into it again tho, thanks for the links!
 
Look into a low volume high frequency DC routine.

The basic principles lie in that fact that you ideally want as much poundage as possible while still allowing quick recovery.
 
I don't see how you get strong without getting big. Deadlifts will blow up your spinal erectors. Squats will blow up your quads/hams/glutes, depending how you do them. Bench press will blow up your chest and/or triceps. Military Press will cap your deltoids. Pull ups will build back width. If you can do 15 pull ups, you are going to have nice biceps or a wide back or both.

Having said that, the only way I can see strength without hypertrophy is hyperfocus on low rep work to the exclusion of lactic acid buildup. People think they're strong, but sometimes they're just technically proficient in moving weight over a short range, using any means, and to a degree that's respectable, but not impressive in strength terms. Hypertrophy and power go hand in hand. Hypertrophy can be attained without strength. But power cannot be attained without hypertrophy in very specific areas. It's hard not to gain muscle while getting stronger unless you focus on strength to the deliberate exclusion of pumping blood into a muscle.
 
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You solicit advice but don't seem to take feedback into serious consideration. What's the point if you already know everything?
 
If you're getting into "powerlifting," with focus on bench, squat and deadlift. I would suggest checking out the Candito 6 week program. Its free, and is an easy to use excel file you can download. Check it out. I had notable gains from my first 6 weeks.
 
Candito training HQ, or something. He even has a youtube channel. It's certainly worth checking out, if not giving a try.
 
Snarky91 said:
You solicit advice but don't seem to take feedback into serious consideration. What's the point if you already know everything?
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Lol... Your post had absolutely nothing to do with suggesting any program, so what is to take seriously? It's ok tho, since making this thread I figured out a pretty good routine that's working for me so far.
 
conscious-observed said:
If you're getting into "powerlifting," with focus on bench, squat and deadlift. I would suggest checking out the Candito 6 week program. Its free, and is an easy to use excel file you can download. Check it out. I had notable gains from my first 6 weeks.
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Well, getting back into powerlifting technically. But funny you should mention that... I just recently stumbled across him on Youtube and he seems to have some solid advice. I didn't know he had his own program tho. I'll definitely check that out.
 
Any powerlifting program with a bit more volume on the assistance exercises will do. One of my favourite deadlift programs looked like this, you could use it for any lift but it works well for deads:

(set x reps x %1rm)
week 1: 10 x 10 @ 60%
week 2: 9 x 10 @65%
week 3: 8 x 10 @ 70% and so on until,
week 9: 2 x 10 @ 100%

good solid volume based program you can use for all compound lifts really. I would suggest 3 moderate-high volume accessory exercises for each compound lift. When you're trying to grow, it's all about the recovery as you probably know. Train hard but keep it smart, 3 heavy lifting days a week max, you could just do light bro weights on the other days if you really want

Are you currently running anything, or planning to?
 
Gweggles said:
Are you currently running anything, or planning to?
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If you mean a program, no. Right after I made this thread I was off from the gym for about 2 weeks do to personal reasons. Right now I'm just feeling things out again. I do have my own routine as far as what I do on different days, but I'm just basing my reps/sets by how I feel right now. In all honesty it's looking like if I choose to, I probably won't run a program until fall. I was looking into 5-3-1 a bit but I got frustrated because I couldn't figure out how to use it for what I'm trying to do. Thanks for the feedback tho.
 
I saw this one from Matt Kroc:

WEEK 1 5 x 10 x 60%; no deads (5 sets of 10 reps at 60%)
WEEK 2 5 x 8 x 65%
WEEK 3 5 x 5 x 70%
WEEK 4 5 x 3 x 75%
WEEK 5 5 x 10 x 60%; no deads
WEEK 6 5 x 8 x 70%
WEEK 7 5 x 5 x 75%
WEEK 8 5 x 3 x 80%
WEEK 9 5 x 10 x 60%; no deads
WEEK 10 4 x 8 x 75%
WEEK 11 4 x 5 x 80%
WEEK 12 4 x 3 x 85%
WEEK 13 5 x 10 x 60%; no deads
WEEK 14 3 x 8 x 80%
WEEK 15 3 x 5 x 85%
WEEK 16 3 x 3 x 90%
WEEK 17 find new maxes on squat, bench, and deads

DAY 1
LEGS
SQUATS: warm up then follow weight progression listed above.
Cyclist SQUATS: 2 × 20
Leg press : 3 × 12-15 steps
GHRs: 3 × 15-20
LYING LEG CURLS: 3 × 20
STANDING CALF RAISE: 3 × 15
SEATED CALF: 3 x 15 - 20
Ab Work: month 1 Heavy, month 2 medium, month 3 Bierly ab circuit

DAY TWO:
CHEST/BICEPS
BENCH PRESS: warm up then follow weight progression listed above.
INCLINE DUMBBELL BENCH PRESS: 3 x 12-15, 10-12, 8-10 + 3 DROPSETS
DIPS (WEIGHTED): pyramid up in weight sets of 10, 8, and 6; after last set , perform a triple drop set, reducing weight each set × 10 reps each
BARBELL CURL : 5X5
HAMMER CURL: 3 x 8
REVERSE GRIP PULLDOWNS: 3 x 15

DAY 3
BACK
DEADLIFTS: warm up then follow weight progression listed above.
RACK PULLS : pyramid up in weight sets of 15, 12, 10, 8
BENT ROWS: pyramid up in weight sets of 12, 10, 8, 6
CHINS: 50 reps total in as many sets as it takes: rotate between 2– 3 different grips
KROC ROWS: 2 × 20, go as heavy on these as possible.
Ab Work: month 1 Heavy, month 2 medium, month 3 Bierly ab circuit

DAY 4
DELTS/TRICEPS
MILITARY PRESS: warm up then follow weight progression listed above.
SHOULDER COMPLEX: do 20 front raises, 20 lateral raises, and 20 bent laterals; use dumbbells and perform one continuous set, moving immediately from one exercise to the next; rest and then repeat 2 additional times.
10, 8
UPRIGHT ROWS: 3 x 12, 10, 8
SHRUGS: 3x 12, 10, 8
CLOSE GRIP BENCH PRESS:
5 x 5
PUSHDOWNS: pyramid up in weight sets of 12, 10, 8
BENCH DIPS: 2 x Failure
 
One thing I learned from listening to arnold is there isnt really a certain program anyone should follow for anything. Just go in there and do whatever you want just making sure you evenly work out your body

If youre in it for body building you should have someone critique your physic and help you with body parts you need to bring up
If youre in it for power you obviously should know things you gotta do to increase power for the most part

I used to be a big stickler for finding all kinds of routines and asking for advice. Best thing I ever heard arnold say was just do what you want, make sure youre finding ways to shock the muscles and working everthing out evenly unless there is a reason not to
 
That's great! I would suggest you start you workout routine with your core lifts with medium to high volume ex. on leg day start out with squats 3-5 sets 5-7 reps, after your compound movement, move onto accessory work, I would recommend a different variation of squat ex. front squat sets 3-5 reps 6-8. after these 2 exercises, do work that can improve your squat with higher volume to hit hypertrophy ex. lunges, hamstring curl, leg extensions, box jumps. do 2-3 of these leg exercise 2-3 sets each 10-12 reps.
 
nuttynutskin said:
For the last 3 months that I've started training again I've been training pretty much exclusively for strength and I've made some good progress, but this month I'm thinking of focusing a bit more on the hypertrophy. I still will be training for strength, just more on the hypertrophy side of things (or as they call it "powerbuilding") to put some more size back on. So does anyone have any routines they would suggest, or some pointers in the right direction?
Click to expand...
That's great! I would suggest you start you workout routine with your core lifts with medium to high volume ex. on leg day start out with squats 3-5 sets 5-7 reps, after your compound movement, move onto accessory work, I would recommend a different variation of squat ex. front squat sets 3-5 reps 6-8. after these 2 exercises, do work that can improve your squat with higher volume to hit hypertrophy ex. lunges, hamstring curl, leg extensions, box jumps. do 2-3 of these leg exercise 2-3 sets each 10-12 reps.
 
Yeah that's kind of always how I workout. Emphasis on the main lifts (squat, bench, deadlift, shoulder press) to start with in sets with lower reps more weight after a warm up couple of sets. Then with isolation exercises I tend to do more reps with slightly less emphasis on lifting as heavy as I can.
 
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