![]() The 5 Day Power Muscle Burn Powerbuilding split: Quads - If you love pain, you can do a single 20 rep set of squats for your quad burn work.I am not convinced that calves respond effectively to lower rep training. Calves - Please note that there are no power sets for calves.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.For example: for muscle sets you could hit dumbbell bench presses one week and chest dips the next week. You can't possibly fit every exercise into every workout. ![]() Alternating Exercises - It is not a bad idea to alternate exercises every other week.Don't obsess about the details - obsess about moving weight and getting bigger! Note: small tweaks are ok, as long as you are using the core mechanisms of this program. 40 burn reps are too difficult!? Then aim for 30 burn reps. What if I don't like training in the 3 to 5 rep range? Then train in the 4 to 6 rep range. 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.If you lack energy or are pressed for time, it's better to perform fewer quality sets then it is to waste sets. Sets performed with a half-hearted effort are wasted. Progression - You must have the goal of progressing on every set of every workout.It's ok if you occasionally fail on a set, but do not purposely try to train to failure on every set. Try to perform each set until you feel like you may fail on the next rep, then stop. Failure - I do not recommend training to failure. ![]() Major muscle groups will utilize 1-2 burn sets, minor muscle groups will use 1-2 burn sets. When you can hit 25+ reps from the start without stopping, add weight. Keep pushing yourself through the pain until you hit 40 total reps. Rest only long enough to regain the energy and willpower to perform 1 to 3 more reps. How? Do as many reps as possible, then take a slight rest and perform more reps. Pick a weight that allows you to hit 15 to 20 reps, and then perform 40 total reps. You will perform 1-2 burn sets for each muscle group - generally using isolation movements. You can also perform a single exercise for 3 sets. Minor muscle groups will perform 2-4 total muscle sets in each workout, using 1 to 2 exercises. Major muscle groups will perform 4-6 total muscle sets in each workout, using 2 different exercises. When you hit the upper rep limit of 12 for all muscle sets, move up in weight. Use the same weight for each of the sets. Muscle sets are performed in the 6 to 12 rep range. For example, it is difficult to perform extremely heavy resistance abdominal sets. Please note that for some minor muscle groups, power sets do not make sense, or they are not realistic. Major muscle groups will perform 2-4 power sets per workout, and minor muscle groups will perform 2 power sets per workout. When you can perform 5 reps for all power sets, move up in weight. Power sets are performed in the 3 to 5 rep range. You will perform power sets to lead off the workout. You will be performing the following types of sets for each muscle group: Power 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. ![]() 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. This is a very effective approach, and will allow you to not only blast your back and hamstrings, but also increase your deadlift max. You will notice that deadlift is separated from the back workout day, and grouped with hamstring training. This 5 day split is for intermediate lifters who are hungry for rapid size and strength gains. For more information on the Power, Muscle and Burn training system, check out the 4 Day Power Muscle Burn Workout Split. ![]()
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