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 Post subject: Powerbuilding.
PostPosted: Mon Sep 19, 2011 4:25 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
Does my routine in any way constitute a power building routine, or what?

2Min rest between sets, 4x8. 60min days, roughly.

Sunday: Chest
Bench Press
Incline Bench Press
DB Bench Press
Incline DB Bench Press
Chest Flys

Monday: Arms
Weighted Dips
Weighted Chinups or Hammer Chinups
Bicep Isolation
Tricep Isolation
Bicep, Tricep, or Forearm Isolation Mixer

Wedesday: Shoulders
Barbell Shoulder Press
Dumbbell Shoulder Press
Upright Rows
Posterior Delt Rows
Lateral Raises
Bent Over Poster Raises

Thursday: Legs
Squats or Single Legs
Leg Presses
Stiff Leg Deadlifts or Goodmornings
2x Calf Raises

Friday: Back
Weighted Wide Pullups or Alternate Grip Pullups
Deadlifts or Rack Deadlifts 4x3
2x Rows
Pulldown Burnouts

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 Post subject: Re: Powerbuilding.
PostPosted: Mon Sep 19, 2011 7:50 pm 
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Stegosaurus
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3072
Location: Waukesha, WI
Not necessarily "powerbuilding" as I've seen it called, but perhaps a bit more volume than necessary on some stuff with a fair amount of overlap close together -

20 sets for chest, that's a LOT of chest work for a natural lifter to require for doing 8 reps/set. Especially with hitting dips the next day, that's going to be hitting chest again, not to mention your triceps should be pretty well done for after so many chest exercises only a day earlier. If you have an incredible recovery that allows it and you feel good, that may be okay, but I've never been able to hit anywhere near that volume for chest and be doing optimal workouts. Same for shoulders, that's a massive volume of work there for such a small muscle group. Conversely, you have so little volume for upper back and lower body work, when those muscle groups can handle a much greater workload overall and are usually prone to being the groups that need more work than the smaller ones. I know your situation has an impact on what you do for lower body in particular, but if you keep the weight a bit lower to avoid too much strain, you should find that you'll be able to up the lower body volume and may find that by increasing the intensity in the upper body, you won't have a need to do so much work for chest, shoulders and arms. Speaking of which, chins shouldn't be an arm-focused movement - yes, biceps do come into play, but you shouldn't be using them as the prime movers to complete the full ROM, though chins typically make the biceps a bit more sore than pull-ups do.

The way my body is, if I go all-out to failure or even near failure on 6-10 sets of work for chest or shoulders (and even less for arms), there's not much left in the tank except for some light endurance-type high rep sets after that. And again, natural trainers rarely have a need for massive volume for chest, shoulders and arms unless they've been training a VERY long time or have exceptional recovery abilities beyond the norm, so I'd question whether you need to get that much in for some of the upper body stuff and consider putting a few more sets in for the lower body work instead.

Just some thoughts, I know everyone's different, but it still seems like a lot of volume for some days with overlap that might not allow for the best recovery!

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 Post subject: Re: Powerbuilding.
PostPosted: Mon Sep 19, 2011 8:47 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
Funny, my shoulders and chest never get sore and seem to recover in less than 24 hours completely, that is why I have never had a problem having those days so close together, which is why I structured my days like that. I can see and do think my chest day might be over crowded as I usually have nothing left after my flat DB bench, maybe I'll drop the incline DB bench and move between slight incline DB and flat DB.

You don't think my back and legs are being worked enough? I think I have enough volume on those. Would you suggest I did something different on back and leg days?

I think 1 deadlift, 1 pullup variant, 1 chinup variant, and 2x rows is enough, or are you talking abut adding another set or so?

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