Military Shoulder Boards
Bodybuilding Guide To Power Training
Power training is very important if you want to succeed in bodybuilding since it entails high intensity training using the ‘Big three’ movements which will be explained later on in the topic. In order to carry out proper power training you need to incorporate the three compound movements in your training routine so that you can be able to increase the stress levels in your muscles tissues.
When you place a lot of stress in your muscle tissues you will be able to stimulate muscle growth. You need to ensure that you maintain proper form and coordination when undertaking these training routines. You also need perfect coordination and skills so that you avoid getting injuries when training.
You need to base your training for effective power lifting on the following compound movements; squats, dead lifts, bench press, power cleans, and snatches.
If you want to increase your body strength and power you need to perform the conjugated periodization method. This entails the repetition of various reps and sets each week of your training. You could for example split your training weeks such that the first week you dedicate it to lifting heavy weights and the second week you dedicate it to lifting lower weights. During the heavy lifts the lifter should perform around 1-3 reps in each set, while the lower weights week the lifter can perform as many reps as possible. The alteration of the weight is very effective in stimulating muscle growth and increasing strength and power.
If you want assistance undertaking power training main lifts then you need to use accessory works. The main lifts for power training include; bench press, squats and dead lifts. If you want assistance with these movements there are various techniques which exist.
Accessory movements when doing bench press include; Board presses, Tate press, and dip. Accessory movements when performing squats include; Stiff legged dead lifts, good mornings and box squats. Accessory movements when performing dead lifts include; abdominal work and dead lift off a block
If you are the sort of bodybuilder looking to power train three times a week then below is a very good example of how your routine should look like;
Week 1
Monday – Workout A
Power Cleans – 5 sets of 3 reps
Bench Press – 3 sets of 8 reps
Squats – 5 sets of 5 reps
Chin-ups – 3 sets of 10 reps
Wednesday – Workout B
Dead lifts – 5 sets of 3 reps
Leg press – 3 sets of 10 reps
Shoulder press/military press – 3 sets of 8 reps
Dips – 3 sets of 10 reps
Friday – Workout A
Power cleans – 8 sets of 1 rep
Bench press – 5 sets of 5 reps
Squats – 3 sets of 10 reps
SLDL – 3 sets of 10 reps
Bicep curls – 3 sets of 10 reps
Week 2
Monday – Workout B
Dead lifts – 3 sets of 8 reps
Leg press – 5 sets of 5 reps
Shoulder press/military press – 5 sets of 5 reps
Close grip bench press (CGBP) – 3 sets of 10 reps
Wednesday – Workout A
Power Cleans – 5 sets of 3 reps
Bench Press – 3 sets of 8 reps
Squats – 5 sets of 5 reps
Chin-ups – 3 sets of 10 reps
Friday – Workout B
Dead lifts – 5 sets of 3 reps
Leg press – 3 sets of 10 reps
Shoulder press/military press – 3 sets of 8 reps
Dips – 3 sets of 10 reps
About the Author
Dane Fletcher is the world-wide authority on bodybuilding and steroids. He has coached countless athletes all over the world. To read more of his work, please visit either www.BodybuildingToday.com or www.SteroidsToday.com
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