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Powerbuilding style routines...

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kwyckemynd00

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Powerbuilding style routines...

Post by kwyckemynd00 on 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!
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kwyckemynd00

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Re: Powerbuilding style routines...

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

Bump. Here are a few sample routines (from Iron Addict)
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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.
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Visions
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Re: Powerbuilding style routines...

Post by Visions on 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


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Re: Powerbuilding style routines...

Post by Dr. Steroids on 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.


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kwyckemynd00

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Re: Powerbuilding style routines...

Post by kwyckemynd00 on 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.
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kwyckemynd00

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Re: Powerbuilding style routines...

Post by kwyckemynd00 on 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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