The Strength and Power Thread (Power Lifting, Strong Man, Power Building, OLY Lifting)

[Waterproof]

This thread is for those who's about getting Bigger and Stronger, For those who not only want to look Strong, But Be Strong. That's the beauty of Weight Lifting and Fitness Industry there's something for Everybody.

I will be posting video's and articles, lifting program's on the before mentioned. And Strength Program's.

 

[Waterproof]

Six-Week Gorilla Bench Program

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Published: Monday, 12 January 2015 18:45
Written by Super User
By “Vanilla Gorilla” Eric Spoto, the uncrowned King of Raw Benching

I have tried a few different templates that are percentage-based, but I never knew if I was improving week to week. If one week has 90 percent for a triple and then the next workout has 85 percent for five reps, it’s hard to determine if your strength is progressing each week. I like more instant gratification when it comes to training, so I keep it simple and motivating.

This is my basic bench cycle, based on triples. I start the training cycle with a weight I feel I can get a hard triple. After four or five warm-up sets pyramiding up, I go to my predetermined weight. If the triple comes up easy, I add weight (usually 5 to 15 lbs.). If the weight is too heavy, I take some off so I can get a hard three reps. Now I have my starting weight. My goal is to add about 5 lbs. every week over six weeks. If all goes well, you should have added 25 lbs. to your triple.

If you hit the triple on any of the sets, go up 5 lbs. the next week. For example, in week four, if on your third set you only get a double, you still go up 5 lbs. in week five because you hit your triple on the first two sets. If one week you can’t get a triple on any of the sets, stay at that weight for the next week and try to hit the triple that week. You can do this exact training cycle with the addition of bands and/or chains. Just determine your triple with the set amount of bands or chains you want to use, then add the 5 lbs. every week.

Weekly goals (based on 315 triple)

• Week 1: 315, three sets of three reps
• Week 2: 320, three sets of three reps
• Week 3: 325, four sets of three reps
• Week 4: 330, four sets of three reps
• Week 5: 335, five sets of three reps
• Week 6: 340, five sets of three reps

After this cycle is complete, I hit up singles to see where I am. From there I shift to bodybuilding-type stuff for sets of six to 15 reps.


Assistance exercises (pick two chest and two triceps movements)

• Dips
• Incline dumbbell
• Floor press
• Close-grip flat or incline
• Dumbbell flys
• JM press
• Pushdowns
• Skull crushers

I would do this every Monday for the six weeks. Every Thursday is dynamic bench day and every third Thursday is high-rep bench day in place of the dynamic training for that week.


Take your time. If things feel heavy it’s because they are; back off a little and you’ll be able to continue to move forward without getting hurt.

 

[Squidward24]

been doing a 3/4 day fullbody split, right now my goal is to hit a 2 plate strict ohp at 195-200ish, shyt is a legendary feat(well for me since I don't even see people hitting anything over 135lb). After that I wanna get better at power/hang cleans and try to hit 225+, shyt is very technical and pretty tough to get used to.

 

[Payroll]

Since I got back to training my squat is steady going up....

Over this past week , I'm feeling tightness in the femoris, it's not DOMS though.... It's happening like half way through my sets....

it has to be a mobility issue... Cause using the Hex I don't feel this.... Deadlifting I don't feel that tightness.....

So today I used like 2.5lbs plates and put my heels on those bytches and it instantly helped....

I don't know whether to Just cop Romaleos or try and fix the mobility issue .... Because I don't want to become completely reliant on some shoes ....

shyt is so frustrating ....

 

[Waterproof]

Since I got back to training my squat is steadying going up....

Over this past week , I'm feeling tightness in the femoris, it's not DOMS though.... It's happening like half way through my sets....

it has to be a mobility issue... Cause using the Hex I don't feel this.... Deadlifting I don't feel that tightness.....

So today I used like 2.5lbs plates and put my heels on those bytches and it instantly helped....

I don't know whether to Just cop Romaleos or try and fix the mobility issue .... Because I don't want to become completely reliant on some shoes ....

shyt is so frustrating ....

Yeah it's mobility issues you might have to go back to the hex to see how your body was placed when Squatting and then go back to the Bar and see if you have the same motion you had with the hex

 

[Payroll]

Yeah it's mobility issues you might have to go back to the he's to see how your body was placed when Squatting and then go back to the Bar and see if you have the same motion you had with the hex

For sure .... solid advice....Drive is not consistantly coming from the Heel....I squat in Chucks so I don't if that's adding to the problem....

 

[Squidward24]

Since I got back to training my squat is steady going up....

Over this past week , I'm feeling tightness in the femoris, it's not DOMS though.... It's happening like half way through my sets....

it has to be a mobility issue... Cause using the Hex I don't feel this.... Deadlifting I don't feel that tightness.....

So today I used like 2.5lbs plates and put my heels on those bytches and it instantly helped....

I don't know whether to Just cop Romaleos or try and fix the mobility issue .... Because I don't want to become completely reliant on some shoes ....

shyt is so frustrating ....

i got Olympic shoes and they help big time, you can easily do front squats/back/cleans with ease and feels better to do them. Great investment considering there only 100-150.

 

[Waterproof]

THE ULTIMATE GUIDE TO POWERBUILDING (STRENGTH & SIZE)
September 4, 2017 Published by Elliot Reimers

The foundational elements of training routine creation are paramount to success for everyone who ever plans on building an appreciable amount of strength and muscular size. This article is going to teach you on how to just that through a unique type of training called ‘powerbuilding’.

Powerbuilding is becoming a prominent way of training for many gym goers because it gives you the best of both worlds in terms of bodybuilding and powerlifting.

Best of all, powerbuilding is simple to follow and will help you make consistent progress week-in and week-out. Give it a read and get ready for some gains!

CONSTANT PROGRESSION IS KEY
Progression is ultimately what drives muscle tissue to grow. If you’re not constantly challenging your body with higher weight, more volume, and other intensity techniques, there’s simply no reason for your muscles to grow (i.e. adapt).

However, it gets a little trickier for intermediate and advanced trainees than just simply adding weight to the bar because, as you progress, progress gets tougher.

Basically, you need to employ other tactics to keep progressing. This can include things like slower rep cadences (to increase time under tension), using bands/chains, drop sets, rest-pause sets, and forced reps.

In the grand scheme of things, it doesn’t make much sense to train if you’re not trying to improve your capabilities. Who wants to put in hours upon hours of effort into their gym routine just to remain the same? Not us (and hopefully not you).

Just think about the last time you saw a massive guy in the gym who wasn’t able to move some impressive amount of weights? Or the last time you saw a scrawny kid benching 405lbs? Odds are it’s a rare sighting.

This is why powerbuilding makes the most sense in the long run.

Progressing and adding more weight each week will be challenging, that’s the point. Adding both Nitrosurge & Pumpsurge as your pre-gym ritual stack will provide you with the kick start you need from ingredients backed by science at effective dosages to ensure you will absolutely crush each training session

 

[Waterproof]

TRAINING
The concepts found below are integral to understand how to create an optimal training routine :

• Volume (i.e. total ‘work’ completed) = Sets x Reps
• Research demonstrates training volume, not intensity, is what dictates the muscle protein synthetic response in response to training (assuming each exercise is taken to failure/near failure)
• Intensity = How much weight you’re using in comparison to your one-rep maximum (e.g. heavier weights are more ‘intense’)
• Frequency = How many times you train a muscle/muscle group in a given timeframe
• Time under tension = Time the muscle is spent under load (tension)

POWERBUILDING = POWERLIFTING + BODYBUILDING
Powerlifting and resistance training for pure strength is primarily neurological; in simpler terms, being able to lift your absolute max for one repetition requires different motor recruitment patterns than lifting a lighter weight for multiple repetitions.

Moreover, force output revolves your capacity to recruit motor units. When you activate a motor unit, a cascade of chemical events cause the linked muscle fibers to forcefully contract. Therefore, the more you practice heavy resistance training, the more adapted your neuromuscular system will be.

Bodybuilding, on the contrary, is mainly about placing as much stress on target muscles as possible. This is simply done by using sufficient weight and volume, repeatedly.

So in many ways, bodybuilding is kind of a brainless process, since all you really need to do is use a modest amount of weight and move it around time and time again.

Obviously, bodybuilders aren’t immediately concerned about being strong. However, if you increase your strength, you ultimately create a greater potential to grow in the long run. Otherwise, you will be stuck lifting the same weights and your body won’t have much reason to grow.

Nevertheless, prioritizing heavy resistance training can hinder hypertrophy training due to large amounts of stress it places on the nervous system.

 

[Waterproof]

RESULTS
As noted earlier, training volume is the main determinant of muscle growth. Yet, training your neuromuscular system with heavy weights (low reps) is necessary to increase strength.

Hence, you must incorporate multiple workouts each week that focus on differing intensities and rep ranges for optimal progress.

This is the beauty of powerbuilding, because it does just that.

POWERBUILDING TRAINING FREQUENCY
Traditional bodybuilding wisdom will have you believe that you should train each muscle once a week with loads of volume. However, this is far from efficient.

After an intense training bout, muscle protein synthesis increases for upwards of three days and then returns to baseline values.

Essentially, if you only train each group once per week, you’re greatly inhibiting growth potential. It’s analogous to only eating one massive meal per day and then fasting the rest of the day. It might ‘work’ for a while, but you could be getting so much more out of your diet. Training is no different.

Keep in mind, also, that size and strength are far from mutually exclusive. If anything, they go hand-in-hand. Powerbuilding accommodates that principle by allowing to dedicate days each week to building strength and size.

 

[Waterproof]

SPLIT EXPLAINED

Training splits are your structure for the week and exactly how you program sessions and plan out over the course of the seven days. So people may tell you they have a 5-day split, training a muscle group once per week. That means they train five days in a calendar week; usually, each session targets one muscle group (which is a generally inferior way of setting up your training).

At Jacked Factory, we do things differently. If you want slow results, train like the example above (that’s the way the majority of people train, sadly.) As a beginner, you’ll get results with almost anything you do; but as a regular (novice) gym goer, you can start mixing it up.

Powerbuilding training splits focus on training each muscle group at least twice per week. More frequency is ideal for novices as there is still plenty of room for growth and improvement.

Our recommended powerbuilding split involves five weight training sessions per week. You may be asking why not six or seven? Put simply, more is not always better.

This training routine is split into two power days and three hypertrophy days. This will ensure your entire muscular system gets sufficient volume, intensity, and frequency throughout the week. It also ensures you will have enough recovery time; that’s where the magic of muscle growth happens.

POWER DAYS EXPLAINED
Both Monday and Tuesday are heavy days which will focus mostly on the rep range of 8 or less. Your focus on these days is lifting heavy, but never to failure.

You should not sacrifice performance or load across these days just to train to failure. Keep your performance levels and recovery high. These are high performance and high skill days, not days to obliterate yourself.

• Warming up: It’s important to prevent injuries on power days by warming up your muscles and nervous system. It is best to perform 2-3 light sets on your first exercise by slowly incrementing the weight up to the working weight you will be using for the first ‘true’ set. This will give your body the chance to prepare itself for moving some heavy-ass weights. Yea buddy!

• Picking your weights: Pick an approximate weight for each set that you can perform the number of repetitions required while still leaving 1-2 repetitions “in the tank.” Write down weights used and aim to add 5-10% more weight to each set or 1-2 extra repetitions on the weight used previously. You should be progressing week-to-week.

• Rest: On heavy days, rest as long as required to keep your strength high. 3-5 minutes between heavy sets should be plenty of time for your central nervous system (CNS) to recover.

 

[Waterproof]

HYPERTROPHY DAYS EXPLAINED
After a good rest on Wednesday, you will dedicate Thursday, Friday and Saturday to using lower intensity but increasing your volume! So in other words, lighter weights but you lift them a whole lot more!

• Warming up: The same principles apply as on heavy days; make sure you get some blood flowing and joints warmed up for the volume ahead. One training day won’t make you, but it can break you. So take your time getting the blood flowing; an injury is the last thing we want to deal with at this point.

• Picking your weights: For the light days leave a few more in the tank. Pick a weight where you can complete the repetitions required with 3-4 hard repetitions left in the tank. We want you lifting more weight, for as many times as you can throughout these days. Obliterating your muscles early on won’t help keep your volume high. More advanced protocols can be used later when progress stalls and you are ready to upgrade to a hardened-level program.

• Rest: The lighter weights will be more taxing on your actual muscles and cardiovascular system because the amount of repetitions you are doing, not so much the intensity of the weight lifted. You shouldn’t need as much rest as those bodily systems recover faster. 60-120 seconds rest should suffice.

 

[Waterproof]

POWERBUILDING SUMMARY
This powerbuilding routine is one of the infinitely many ways you can set up a program. The key is to consistently progress whenever possible (ideally each week).

Remember, without constant progression, your muscles will have no reason to adapt (grow). Being strong isn’t inherently requisite for muscle growth, but it expands your capacity to grow in the long run.

Optimize your recovery and perform better with Growth Surge by Jacked Factory. Scientifically-dosed and formulated with premium, quality ingredients designed to maximize recovery, growth, and enhance performance to help achieve those Powerbuilding gains in no time!

Therefore, powerbuilding bridges the gap between bodybuilding and powerlifting so you can build a physique that isn’t all show and no go.

 

[Squidward24]

Great posts, powerbuilding is the best. @Waterproof What are your thoughts on yoga btw? I know you did some BJJ/Powerbuilding and was wondering if you implemented yoga in your routine

 

[Waterproof]

Great posts, powerbuilding is the best. @Waterproof What are your thoughts on yoga btw? I know you did some BJJ/Powerbuilding and was wondering if you implemented yoga in your routine

Yoga, I love it, I need to start doing it again

3 years ago I started going to Yoga Classes, it was alot of Buddhist Asians in the class, so here I Am starting Yoga, I had my brother to go with me, so I walked in with My Yoga Mat in my beater, and The Yoga teacher was like ohhhhhh you very muscular.

Man long story short 30 minutes of Yoga kicked my ass, it was one of the hardest shyt I ever done, I was soaking in sweat, I did Yoga for a few month's

I need to go back, Yoga is great