Tuesday, October 7, 2014

Power Muscle Burn 5 Day Powerbuilding Split

This kind of program works for anyone who is looking to bulk a little more than usual. Safely and Effectively of course.

Courtesy from Muscle and Strength

apidly build size and strength with this powerbuilding 5 day split which focuses on strength building power sets, and crazy-intense burn sets. You have been warned!

Workout Summary

Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Intermediate
Days Per Week:
5
Equipment Required:
Barbell, Cables, Dumbbells, Machines
Target Gender:
Male & Female
Author:

Recommended supplements for this workout:
  1. Protein Powder
  2. Casein Protein
  3. Weight Gainer/MRP
  4. Creatine Monohydrate

Workout Description

For more information on the Power, Muscle and Burn training system, check out the 4 Day Power Muscle Burn Workout Split.
This 5 day split is for intermediate lifters who are hungry for rapid size and strength gains. You will notice that deadlift is separated from the back workout day, and grouped with hamstring training. This is a very effective approach, and will allow you to not only blast your back and hamstrings, but also increase your deadlift max. Also, by grouping deadlifts with Romanian deadlifts, you will be hitting your lower back one less training day per week, which is always a good thing.

The Power Muscle Burn System

My Power Muscle Burn training system will help you build muscle and strength by focusing on three different training approaches, all used in the same workout. You will be performing the following types of sets for each muscle group:
  1. Power. You will perform power sets to lead off the workout. Power sets are performed in the 3 to 5 rep range. Use the same weight for each of the sets. When you can perform 5 reps for all power sets, move up in weight. Major muscle groups will perform 2-4 power sets per workout, and minor muscle groups will perform 2 power sets per workout. Please note that for some minor muscle groups, power sets do not make sense, or they are not realistic. For example, it is difficult to perform extremely heavy resistance abdominal sets.
  2. Muscle. Muscle sets are performed in the 6 to 12 rep range. Use the same weight for each of the sets. When you hit the upper rep limit of 12 for all muscle sets, move up in weight. Major muscle groups will perform 4-6 total muscle sets in each workout, using 2 different exercises. Minor muscle groups will perform 2-4 total muscle sets in each workout, using 1 to 2 exercises. You can also perform a single exercise for 3 sets.
  3. Burn. You will perform 1-2 burn sets for each muscle group - generally using isolation movements. Pick a weight that allows you to hit 15 to 20 reps, and then perform 40 total reps. How? Do as many reps as possible, then take a slight rest and perform more reps. Rest only long enough to regain the energyand willpower to perform 1 to 3 more reps. Keep pushing yourself through the pain until you hit 40 total reps. When you can hit 25+ reps from the start without stopping, add weight. Major muscle groups will utilize 1-2 burn sets, minor muscle groups will use 1-2 burn sets.

Power Muscle Burn Notes

  • Failure - I do not recommend training to failure. Try to perform each set until you feel like you may fail on the next rep, then stop. It's ok if you occasionally fail on a set, but do not purposely try to train to failure on every set.
  • Progression - You must have the goal of progressing on every set of every workout. Sets performed with a half-hearted effort are wasted. If you lack energy or are pressed for time, it's better to perform fewer quality sets then it is to waste sets.
  • Small Tweaks - What if I don't like training in the 6 to 12 rep range, and want to train in the 6 to 10 rep range? Then train in the 6 to 10 rep range. What if I don't like training in the 3 to 5 rep range? Then train in the 4 to 6 rep range. 40 burn reps are too difficult!? Then aim for 30 burn reps. Note: small tweaks are ok, as long as you are using the core mechanisms of this program. Don't obsess about the details - obsess about moving weight and getting bigger!
  • Alternating Exercises - It is not a bad idea to alternate exercises every other week. You can't possibly fit every exercise into every workout. For example: for muscle sets you could hit dumbbell bench presses one week and chest dips the next week.
  • Total Sets - It is better to start with the minimal amount of sets, and build in to this routine by adding sets if you find you need more work.
  • Calves - Please note that there are no power sets for calves. I am not convinced that calves respond effectively to lower rep training.
  • Quads - If you love pain, you can do a single 20 rep set of squats for your quad burn work.

4 Day Power Muscle Burn Split

The 5 Day Power Muscle Burn Powerbuilding split:
Note: This is a sample template. Feel free to "swap" in any appropriate (and favorite) exercises.
Chest and Triceps
Chest
ExerciseSetsReps
Bench Press - Power2-43 to 5
Incline Bench Press  - Muscle2-36 to 12
Dumbbell Bench Press - Muscle2-36 to 12
Dumbbell Flys - Burn140
Triceps
ExerciseSetsReps
Closegrip Bench Press - Power23 to 5
Seated French Press  - Muscle26 to 12
Cable Tricep Extension - Burn140
Back and Traps
Back
ExerciseSetsReps
Barbell Rows - Power2-43 to 5
Dumbbell Rows  - Muscle2-36 to 12
Lat Pull Down - Muscle2-36 to 12
Seated Cable Row - Burn140
Traps
ExerciseSetsReps
Power Barbell Shrugs - Power23 to 5
Dumbbell Shrugs  - Muscle26 to 12
Power Barbell Shrugs - Burn140
Quads and Calves
Quads
ExerciseSetsReps
Squat - Power2-43 to 5
Leg Press  - Muscle2-36 to 12
Front Squat - Muscle2-36 to 12
Leg Press - Burn140
Calves
ExerciseSetsReps
Seated Calf Raise - Muscle210 to 15
45 Degree Calf Raise  - Burn240
Shoulders and Biceps
Shoulders
ExerciseSetsReps
Seated Barbell Press - Power2-43 to 5
Seated Arnold Press  - Muscle2-36 to 12
Barbell Front Raise - Muscle26 to 12
Dumbbell Lateral Raise - Burn140
Biceps
ExerciseSetsReps
Pinwheel Curls - Power23 to 5
Standing Barbell Curl  - Muscle2-36 to 12
Cable Preacher Curl - Burn1-240
Deadlift and Hamstrings
Deadlift and Hamstrings
ExerciseSetsReps
Deadlift - Power2-43 to 5
Romanian Deadlift - Muscle3-46 to 12
Leg Curl  - Muscle3-46 to 12
Leg Curl - Burn140

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