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Anthony Ditillo Training Routines for Bulk and Power Routine #1 This full schedule should be repeated 2 times per week. However, if you want, you could increase it to three times per week, but this is up to your ability to handle work. Monday and Thursday: Squat – One set of 10 reps, as a warmup, followed by five sets of five reps using all the weight possible for each set. Deadlift – Same as Squat. Bench Press – Same as Squat. Bentover Row – Same as Squat. Routine #2 This kind of training routine is more severe and that is why you only do 2 movements per training day. You will be working these 2 movements quite hard and this will cause you to gain. Monday: Squat – 1×10; 1×8; 1×6; 1×4; 1×2 and then 5 sets of 3-5 reps using all the weight possible. Bench Press – Same as squat. Thursday: Deadlift – same sets and reps as Monday. Bentover Row – same sets and reps as Monday. Routine #3 This would be the ordinary every other day schedule for the ambitious, underweight trainee. Monday, Wednesday and Friday: Squat – 5 sets of 3 to 5 reps using all the weight possible. Bench Press – same as Squat. Deadlift – same as Squat. Bentover Row – same as Squat. Routine #4 This type of routine would enable you to concentrate on one movement per workout for power and the other two for added muscular bulk. However, you will positively have to be sure to eat enough of the complete protein foods and get more than enough calories in order to grow. Monday: Squat – 1 set of 10 for a warmup, and then 8-10 sets of 3 reps using all the weight you can possibly handle for each set. Bench Press – 2 sets of 10 for a warmup and then 3 sets of 5 reps using all the weight you can possibly handle. Bentover Row – 2 sets of 10 for a warmup and then 3 sets of 5 reps using all the weight you can possibly handle. Thursday: Deadlift – 1 set of 10 for a warmup, and then 8-10 sets of 3 reps using all the weight you can possibly handle for each set. Bench Press – 2 sets of 10 reps, and then 3 sets of 5 reps using all the weight you can possibly handle. Bentover Row – 2 sets of 10 reps, and then 3 sets of 5 reps using all the weight you can possibly handle. Bulk And Power Routine No. 1 In this routine you will be performing the three basic power lifts. In it you use both low and high repetitions. This will allow you to gain in both muscular power and muscular size. Monday, Wednesday and Friday: Bench Press: 5 sets of 2-4 reps Bench Press: 2 sets of 10 reps Full Squat: 5 sets of 2-4 reps Full Squat: 2 sets of 10 reps Deadlift: 5 sets of 2-4 reps Deadlift: 2 sets of 10 reps Bulk And Power Routine No.2 In this routine I have you working for bulk in the upper body while you are specializing on the lower body for power. The sets and reps are well suited to gaining in both and I have even broken down the workouts themselves into three distinct sections. I have you working the chest and shoulders on Monday and the back and arms on Wednesday (rowing and cleans work the arms quite hard!). Then on Friday I have you really work your thighs and hips and back. Monday: Bench Press: 5 sets of 3-5 reps Incline Press: 5 sets of 3-5 reps Wednesday: Bent Over Row: 5 sets of 3-5 reps Hang Cleans: 5 sets of 3-5 reps Friday: Full Squat: 10 singles using 90% of your one rep limit Deadlift: 10 singles using 90% of your one rep limit Bulk And Power Routine No. 3 This routine has you training for power on the bench press and the seated press while your leg and back work aids in gaining size. Monday: Full Squat: 1 set of 20 reps using a weight which is 50lbs. greater than bodyweight. Take 5 deep breaths between each rep. Deadlift: 1 set of 20 reps using a weight which is 50 lbs. greater than bodyweight. Take 5 deep breaths between each rep. Heavy Bent Arm Pullover: 5 sets of 5-7 reps, maximum weight Wednesday: Full Squat: 5 sets of 5-7 reps Deadlift: 5 sets of 5-7 reps Bench Press: 10 singles with 90% of your 1 rep limit Friday: Half Squat: 5 sets of 3-5 reps High Deadlift: 5 sets of 3-5 reps Seated Press: 10 singles with 90% of your 1 rep limit Bulk And Power Routine No. 4 Monday and Thursday: Bench Press: 10 sets of 3 reps Bent Row: 10 sets of 3 reps Full Squat: 10 sets of 3 reps Tuesday and Friday: Incline Press: 5 sets of 5-7 reps Deadlift: 5 sets of 5-7 reps Half Squat: 5 sets of 5-7 reps Bulk And Power Routine No. 5 Monday: Full Squat: 10 sets of 3 reps Dip: 5 sets of 5-7 reps Weighted Chin: 5 sets of 5-7 reps Wednesday: Deadlift: 10 sets of 3 reps Bent Arm Flyes: 5 sets of 5-7 reps Curl: 5 sets of 5-7 reps Friday: Bench Press: 10 sets of 3 reps Half Squat: 5 sets of 5-7 reps Rack Deadlift: 5 sets of 5-7 reps Intermediate Mass Program The intermediate mass program is NOT for the advanced man. He would never respond to the amount of work I’m going to advise herein. Being advanced necessitates diversity in performance and volume of work as well as tightening up the dietary schedule, since continued weight gain would NOT be desirable for the truly advanced man who has already gained sufficiently in basic bodyweight. For the majority of beginners and intermediates, three total body workouts per week seems to be just about right. You will have two heavy days and one medium day, for variety and recuperation. On your two heavy days the movements are heavy and basic. The repetitions are kept low to enable you to use truly heavy weights to ensure mass gains. The first and second sets should be warmup sets. Sets three, four and five are to be performed with all the weight possible for the required reps. Rest no longer than one minute between sets. When sets three, four and five can be done fairly easily, add ten pounds to your upper body movements and twenty pounds to the lower body movements. The entire schedule consists of between twenty-five and thirty sets. Surely this much work can be finished within ninety minutes. Monday & Friday (heavy days) Press Behind Neck – 5 sets of 5-7 reps. Bentover Barbell Row – 5 sets of 8-10 reps. Barbell Curl – 3 sets of 8-10 reps. Lying Triceps Press – 3 sets of 8-10 reps. Half Squat – 5 sets of 8-10 reps. * On your off days, do four or five sets of calf raises and light abdominal work. Wednesday (medium day) Dips – 4-5 bodyweight sets doing all the reps you can. Chins – the same as dips. Full Squats – 2 sets of 20 reps as described. Stiff-Legged Deadlift – 2 sets of 10-15 reps using light to medium weight.
Bulk Training By Jack Delinger (1955) If you’re having difficulty gaining weight, don’t for one minute imagine you’re the only one with troubles. 80% of all bodybuilders go through the same trials and tribulations as you. Out of this vast number, a mere half-dozen will solve their problems through sheer luck. They’ll hit on the right combination of sets, reps, exercise and rest through the process of trial and error, and after many months of effort have gone by will eventually begin to put on the pounds. The rest will waste just as much time floundering around trying this or that routine without the remotest signs of success and will at last give up in despair and disgust. I’m going to show you a sure way to gain bulk and power and I’m also going to show you how the “hit-or-miss” trainer and the “bulk-gaining failure” could have succeeded. All they had to do was try and completely understand their individual gaining problems, for the simple reason that when every side of a problem is understood, a man almost automatically knows what to do to overcome it. Plenty of people will tell you that your physical type has an influence on the degree of bulk you can obtain, and this is mainly true. Obviously no man with the framework of a Tony Sansone can hope to build the bulk of a Doug Hepburn. But such an individual CAN get rid of his skinny appearance, and gain the right amount of muscular massiveness and proportionate appearance that his frame is able to carry. As for age preventing you from gaining bulk . . . I can’t go along with this theory either. Modern weight training has made it possible for anyone from 16 to 60 to gain weight. So long as a man enjoys good general health, no matter what his age or physical type, his body MUST and WILL respond. Failure to gain can be caused by many things, and it is always advisable for a lifter to examine his own case objectively. Is he getting proper food and enough of it? Has he any focal points of infection? Does he smoke heavily? Is he getting sufficient rest? Does he find himself constantly worrying over trifles that have yet to even occur? Any one of these factors can mean the difference between success and failure to gain. If you have bad teeth or tonsils, have them examined and treated. If you are a night owl, prone to missing sleep, start keeping regular hours. If you smoke heavily, cut down the number of cigarettes daily, or quit altogether. Perhaps the best thing a bodybuilder can do if he wants to gain bulk is to see that his meals are big and hearty. A nourishing diet is the only way to add weight to your frame. There is no escaping this fact, so determine now that you will fuel your efforts with the proper quantity of healthful food. You MUST eat three big meals daily and you MUST drink plenty of liquids . . . milk with your meals and milk or fruit and vegetable juices between meals. Your diet should be high in protein. All types of meat should be eaten, starch intake should be stepped up, a variety of fresh fruits and vegetables should be eaten in abundance. In addition to the above changes in your diet, you should make use of weight-gaining and protein drinks prepared in a blender. Close companion of the adequate diet is the exercise routine. It is useless for you to perform exercises which affect only local muscle groups. Increases in body weight come from OVERALL increases. Obviously you stand to gain more weight if EVERY muscle group in the body is worked than if you exercise say, only your back or your arms. Yet at the same time, such a weight gaining schedule must be planned with an eye to energy conservation. In other words the schedule must use as FEW exercises as possible yet affect as MANY muscle groups as possible. This is where cheating versions of compound exercises can be used. There’s one other factor to take into consideration that some may disagree with. Contrary to popular opinion that low reps build bulk, it is my personal experience that a system of working up to 15 repetitions is best for bulk building. This will create an appreciable appetite for food, and affect changes in metabolism that will lead directly to weight increases . . . through the more efficient utilization of the food eaten. Take my experience as an example. At the time I made my biggest bulk gains I did six sets of every movement using 15-20 reps. I gained 33 pounds in a 2½ month period. It seemed like each time I stepped on the scales I’d gained a couple of pounds! And let me again emphasize the high reps, which I used with all the weight I could handle in the various movements . . . AND I kept myself supplied with plenty of nutrient-rich foods. The very best time any man can begin a bulk training routine is right at the start of his lifting career. After he has gained all the bulk he wants he can then begin to specialize for proportion and muscularity. But bear in mind that a bulk program does not imply that you pile on mere flesh. Hard MUSCULAR BULK is what you MUST strive for. Don’t overdo the eating and think it will miraculously turn to muscle. Beyond a certain caloric level all you will gain is fat that will have to be lost at a later date. I have chosen some of the finest movements for building bulk and which form the basis of any bulk training program. In all five of these movements, start off with a poundage you can handle for 9 repetitions and work to 15, 3 sets each exercise. As soon as you can manage the 3 x 15 increase the weight and drop back to 3 sets of 9. 1/ Heavy Bench Press: Lie on an exercise bench with a barbell held at arms’ length above your chest, hand spacing about an inch from the collars. Lower the weight down with a slight bounce off the chest press it back to arms’ length. As the reps become increasingly tough, bridge up off the bench to press the bar to full lockout. FORCE out each and every repetition. Cheat all you have to and don’t be afraid to take several breaths between reps. Start off with the reps performed in fairly strict style and then bounce and bridge the barbell up to force out the repetitions. * Bench Press photo shows Pat Casey 2/ Heavy Cheat Barbell Curl: (What your best single curl performed in strict style? ) Well . . . take that weight to use as your EXERCISE poundage in cheat curls. Standing, use your normal curl grip, bend forward at the waist, then return swiftly to an upright position, starting your curl at the same time and bending back a little to complete the curl. The motion of the body should assist the curl to the shoulders. Lower the weight back to starting position as steadily as you can and repeat the exercise. This movement, especially the lowering, forces the biceps into growth. 3/ Cheat Bent-over Row: Grasp a barbell in your hands as you stand erect . . . your hand spacing should be a few inches wider than shoulder-width. Now bend forward at the waist until your body is level with the floor, forming right angles with your legs. Drop your body down a bit then pull swiftly up to just above parallel position, at the same time pulling the barbell up to the chest. The movement of the trunk and the pull up of the bar should be made together, so that body movement imparts motion to the barbell. Lower the weight steadily down from the chest and repeat the exercise. This is an all-round movement for the back. * Photo shows Doug Hepburn performing Cheat Bent Over Rows 4/ Squat: This movement has always been a mainstay of a weight gaining program since it works the largest muscle groups of the body. Take the weight off the squat racks, and spread your hands along the bar wide so the largest shoulder area supports the bar. Take three deep breaths, forcing the air in and forcing it out. On the third breath drop down into a deep squat and as soon as you hit rock bottom, bounce back up to the erect position, breathing out as you do so. Take another three deep breaths and repeat the exercise. Don’t forget to force that air into your lungs and force it out. * Doug Hepburn: 1950's at Ed Yaricks Gym in Oakland California 5/ Cheat Upright Row: Stand erect with a barbell held in your hands, fairly narrow grip, at full downward stretch of the arms. Lean the body forward a little at the waist and return it with a snap to upright position, at the same time pulling the bar up to the throat. The movement of your body and rowing motion should be made at the same time, so body motion helps with the pull up. Lower the bar down to commencing position steadily and repeat.