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    Powerbuilding style routines...

    kwyckemynd00
    kwyckemynd00


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    Post by kwyckemynd00 Sun Feb 04, 2018 10:13 am

    Hey everyone. I'm just starting out on a powerbuilding (aka powerlifting for bodybuilders ) routine. In case you're unsure of what I'm talking about, a popular example of a powerbuilding routine is DoggCrapp (or DC Training) by DoggCrapp, aka Dante.

    It's really weird for me at first, but the more I read into it the more sense it makes.

    Anyway, I'm just wondering who's tried it (or similar routines) and how their results were. No "theoretically" stuff either, just objective notes by those who've been serious following the routine.

    Thanks!
    kwyckemynd00
    kwyckemynd00


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    Post by kwyckemynd00 Sun Feb 04, 2018 10:55 am

    Bump. Here are a few sample routines (from Iron Addict)
    ----------------------------------------------------------------------------
    ROUTINE 1
    Monday
    Hammer Bench Press x 1 set 8/15 Rest-Pause
    Military Press in Rack x 1 set 8/15 Rest-Pause
    Skull Crushers x 1 set 8/15 Rest-Pause
    Wide Grip Pull-Down x 1 set 8/15 Rest-Pause
    Bent Row x 1 set 8/15 Rest-Pause

    Wednesday
    Barbell Curl x 1 set 8/15 Rest-Pause
    Hammer Curl x 1 set 8/15 Rest-Pause
    Leg Press Calf Raise x 1 set 8/15 Rest-Pause
    Glute/Ham Raise x 1 set 8/15 Rest-Pause
    Leg Press x 1 set 10/20 Rest-Pause

    That would be considered the first rotation. Now using a DIFFERENT set of lifts, the next is done. Again, there are three sets of lifts, and after the third rotation, you start again, such as:

    Friday
    Incline Bench Press x 1 set 8/15 Rest-Pause
    Hammer Shoulder Press x 1 set 8/15 Rest-Pause
    Dips x 1 set 8/15 Rest-Pause
    Supinated Grip Pull-Ups x 1 set 8/15 Rest-Pause
    Rack Pull x 1 set 10 reps

    Monday
    Dumbbell Curl x 1 set 8/15 Rest-Pause
    Grip Machine x 1 set 8/15 Rest-Pause
    Standing Calf Raise x 1 set 8/15 Rest-Pause
    Leg Curl x 1 set 8/15 Rest-Pause
    Squat x 1 set 10/20 Rest-Pause
    ROUTINE 2
    Here is another variation of the format that I have used with great success myself, and with trainees of mine.

    DC, IA style with all weights
    Day One, Week One
    Dips Reps 8/16 Rest-pause
    Incline Fly Reps 8/16 Rest-pause
    Lateral Raise Reps 15/30 One 15/30 rest-pause
    Skull Crushers Reps 8/16 Rest-pause

    Day Two, Week One
    Wide Grip Pull-Down Reps 8/16 Rest-pause
    Chest Supported Row Reps 8/16 Rest-pause
    EZ- Bar Curl Reps 8, Both sets done with same weight
    Resistance Abs Reps 10 Machine of your choice as long as it fits you well and you can go heavy, or see my ab article


    Day Three, Week One
    Leg Press Calf Raise Reps 20 2 Straight sets to failure
    Deadlift Reps 10 1 set of 10 to one rep short of failure
    Leg Press Reps 10/20 Rest-pause


    Day One, Week Two
    Dumbell Bench Press Reps 10 Both Sets Done with same weight
    Incline Press, in rack Reps 8/16 Rest-pause
    Machine Lateral Raise Reps 10/20 Rest-pause
    Tricep Pushdown Reps 8 Both sets done with same weight


    Day Two, Week Two
    Supinated Grip Pull-Down/Pull-Up Reps 8/16 Rest-pause
    Dumbell Row Reps 8/16 Rest-pause
    Incline Bench Dumbell Curl Reps 8 Both Sets Done with same weight
    Resistance Abs Reps 10 Machine of your choice as long as it fits you well and you can go heavy


    Day Three, Week Two
    Leg Press Calves Reps 15/30 2 rest pause sets. One to 15, the next to 30, fail at 8 for the first, 15 for the second
    Leg Curl Reps 10 1 straight set to failure
    Leg Extension Reps 10 1 straight set to failure
    Squat Reps 20 Rest-Pause, Puke, go home
    ---------------------------------------------------------------------------------
    These are just examples and there are a huge number of combinations of routines, but since I was bumping, I figured I'd spice it up a bit

    Also, take note that each of these is a three day splite (Mon, Wed, Fri) and is relatively low volume with really high intesity (i.e. the Rest Pause (RP) sets). You hit each bodypart twice every eight days.
    Visions
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    Post by Visions Sun Feb 04, 2018 11:44 am

    Are there any warm up sets?

    I personnally do something simular and keep it simple...

    4 day split with no days off
    Day 1) Chest, Biceps, Abs
    Day 2) Quads, Hams
    Day 3) Shoulders, Triceps, Abs
    Day 4) Back, Calves

    Pick 3 main exercises for each muscle... Rotate them one day at a time... so you are only doing one exercise per muscle group per day...

    Do 2 warm-up sets with lighter weight and higher reps around 30... Slowly lift this lighter weight... You are warming-up and pumping up the muscle... Then hit it hard for 2 sets

    This works good for me.... I'm in and out of the gym,,, I have more strength per muscle group... Less prone to injury because of fatigue... I recover quickly... Each muscle only gets 3 days rest...

    You can always do more... you just have to play with it to see how quickly you recover
    Dr. Steroids
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    Post by Dr. Steroids Sun Feb 04, 2018 12:44 pm

    I've had great resultz from that kind of lifting. DC isnt the first person to use that style of lifting. Ray Metzer i believe was the first person to incorporate it and Yates used to swear by it as well. I have seen continual progress the entire time while using the training method.

    I can post my routine if ya want but i'll tell ya i dont plan on switching back while i continue to make gains like this. I've been doing it since Sept of last year to.
    kwyckemynd00
    kwyckemynd00


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    Post by kwyckemynd00 Sun Feb 04, 2018 1:32 pm

    Visions wrote:Are there any warm up sets?

    I personnally do something simular and keep it simple...

    4 day split with no days off
    Day 1) Chest, Biceps, Abs
    Day 2) Quads, Hams
    Day 3) Shoulders, Triceps, Abs
    Day 4) Back, Calves
    .....

    There are warmup sets, but its assumed that you already know how to warmu

    That routine looks similar to what I was doing before I ran into this. A few of the low volume, high intensity, PL / Powerbuilding advocates told me that's too much.

    They have their hardgainers, and the trainees agree this works best, only working out 2 days a week! The genetic feaks get 4 and the normal people get 3. I don't know where I fall yet, but I don't think I'm a hardgainer Cool

    Add more days and your body has less time to rest, and your CNS gets worked even harder.
    kwyckemynd00
    kwyckemynd00


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    Post by kwyckemynd00 Sun Feb 04, 2018 2:15 pm

    Dr. Steroids wrote:I've had great resultz from that kind of lifting. DC isnt the first person to use that style of lifting. Ray Metzer i believe was the first person to incorporate it and Yates used to swear by it as well. I have seen continual progress the entire time while using the training method.

    I can post my routine if ya want but i'll tell ya i dont plan on switching back while i continue to make gains like this. I've been doing it since Sept of last year to.

    I believe I've seen your handle either at ironaddicts.com or intensemuscle.com....I know they're not the first for many of these principles, but they're making it popular (online) now.

    I'd love to see what your routine looks like Gains since Sept '03 or Sept '04?

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