[quote]aartu9 wrote:
Hi Christian, what do you think about doing neural charge workouts as circuits on off days like you have us doing in your HP Mass program? Do you think it would help? I hate completely off days! Thanks![/quote]
Sure, neural charge can be done with any program. BUT the danger is doing too much. You really have to stop the NC workouts when you are starting to feel amped up. The thing is that when you start to feel good you want to do more. DON’T … and it’s not so much a circuit in that I want you to rest long enough between exercises so that you do NOT accumulate fatigue during the session. If it feels like a training session you are doing it wrong.
i used a semi narrow grip . 2-3 cm inside the rings
i got long arms but i feel with that grip that i am pressing with triceps pecs and chest , if i am used the rings my triceps its so fresh
anyway
today i am bench 3x3 @85% , next move wide grip middle finger on the rings i am bench on the last set 75% , i was starting with 60%
on the 1/2 bench i am starting with 90% and it was so hard for my triceps , i complete only 5 reps , i drop the weight on each set but again on the last set i complete 5 reps @75%
all the time i was failed because of triceps
because its an overload movement to feel the heavy weights and for me the weight its not at all an overload what you suggest ?
Has trained Complete Power Look program, to begin another round soon.
Will replace Push Press to Behind The Neck Push Press.
Is there something difference of the dip in Behind The Neck Push Press relative to regular Push Press ??
Has trained Complete Power Look program, to begin another round soon.
Will replace Push Press to Behind The Neck Push Press.
Is there something difference of the dip in Behind The Neck Push Press relative to regular Push Press ??
Many thanks :)[/quote]
No but make sure that in the behind the neck push press the elbows are straight under the bar when the is on your shoulders.
i got few problems with push press from rack position
wrists position and pain because the movement its so little and cant change the wrist position at the top as the normal push press
and if it should pause at the top and controlled the weight down
I’ve been training for a while now and my major goal has always been improving my physique (more specifically; getting bigger). I have been stuck for a long time and think that my lack of strength is what’s been holding me back from growing.
So after reading T - Nation and especially your and Charles Poliquin’s work, I’ve come to realize that especially for a natural trainee with average genetics, focusing on progressing and setting performance goals would bring the best physique in the long term. Getting to my question, I’ve just started the Power Look Program and I know that it will give me good overall growth.
But regarding a special case, my chest sucks, big time and seems to stay weak no matter what I do. My question is: would adding an extra day of chest volume work to the program be appropriate, and if so, what would be your recommendation ? Thank you for your time.
how should be done the 1rep max test after the end of the programm ?
the programm says take 3 off days after the 10th week and test your new 1 rm …
all on the same days ? 1 day each exercise ? one press and squat/dl ?
[/quote]
The program itself doesn’t need to test for a 1RM. It is my belief that there are only 2 reasons why you can test your 1RM:
If you are a competitive strength athlete (powerlifter/Olympic lifter) who needs to know his 1RM and how to perform a 1RM.
If you plan to do another cycle within 3 weeks of completing the current program in which case the new 1RM will be used to calculate the weights for the second cycle.
Other than that there is no need to test for a 1RM, which is why the power look program ends in a 3RM not a 1RM.
If you need to test your 1RMI would do it this way:
MONDAY
Front squat 3 x 1 @ the weight used for the sets of 3 the previous week
Deadlift 3 x 1 @ the weight used for the sets of 3 the previous week
Bench press 3 x 1 @ the weight used for the sets of 3 the previous week
Push press 3 x 1 @ the weight used for the sets of 3 the previous week
NO ASSISTANCE WORK
WEDNESDAY
Front squat 3 x 2 @ 10-20lbs LESS than monday
Deadlift 3 x 2 @ 10-20lbs LESS than monday
Bench press 3 x 2 @ 10-20lbs LESS than monday
Push press 3 x 2 @ 10-20lbs LESS than monday
NO ASSISTANCE WORK
how should be done the 1rep max test after the end of the programm ?
the programm says take 3 off days after the 10th week and test your new 1 rm …
all on the same days ? 1 day each exercise ? one press and squat/dl ?
[/quote]
The program itself doesn’t need to test for a 1RM. It is my belief that there are only 2 reasons why you can test your 1RM:
If you are a competitive strength athlete (powerlifter/Olympic lifter) who needs to know his 1RM and how to perform a 1RM.
If you plan to do another cycle within 3 weeks of completing the current program in which case the new 1RM will be used to calculate the weights for the second cycle.
Other than that there is no need to test for a 1RM, which is why the power look program ends in a 3RM not a 1RM.
If you need to test your 1RMI would do it this way:
MONDAY
Front squat 3 x 1 @ the weight used for the sets of 3 the previous week
Deadlift 3 x 1 @ the weight used for the sets of 3 the previous week
Bench press 3 x 1 @ the weight used for the sets of 3 the previous week
Push press 3 x 1 @ the weight used for the sets of 3 the previous week
NO ASSISTANCE WORK
WEDNESDAY
Front squat 3 x 2 @ 10-20lbs LESS than monday
Deadlift 3 x 2 @ 10-20lbs LESS than monday
Bench press 3 x 2 @ 10-20lbs LESS than monday
Push press 3 x 2 @ 10-20lbs LESS than monday
NO ASSISTANCE WORK
FRIDAY
Front squat TEST 1RM
Bench press TEST 1RM
SUNDAY
Deadlift test 1RM
Push press test 1RM[/quote]
thanks coach for the informations !
i think that i am gonna with your powerbuilding programm after the complete powerlook
today it was the 1st week of the 3rd phase and the front squat it was so light @95% and back squat so easy on the upper body !
I have been following this program and I just did my first 100% week. I really enjoyed the program and followed all percentages as written.
However, this week I stalled. The only lift where I was able to hit the 3 x 2 @ 100% was the squat. At all other lifts I failed - even at at the Bench where the 95% hadn’t felt too heavy. I just felt like I didn’t have the overall power to lift the weight up.
I know this shouldn’t have happened, but it feels like some sort of CNS fatigue. My deadlift even declined (I already started to struggle with the 95% for 3x2).
Where did I go wrong? How would you suggest that I proceed?
Thanks a lot in advance. Any advice would be appreciated.
next programm your powerbuilding for at least 3.5 weeks until christmas and i think that i ll continue for another 4-8weeks after the new year to work more with dumbells and one extra day for the lats
after the powerbuilding 915 !
To start on my 3 round of Power Look Program. Considering including Weight Releasers on Benchpress-day in week 5,6, and 7 as the overload exercise. Do you have ideas when it comes reps / sets and pauses between each reps, eg. in week 5 are not there too much volum with 24 negative reps (4x6) ?
To start on my 3 round of Power Look Program. Considering including Weight Releasers on Benchpress-day in week 5,6, and 7 as the overload exercise. Do you have ideas when it comes reps / sets and pauses between each reps, eg. in week 5 are not there too much volum with 24 negative reps (4x6) ?
Many thanks :)[/quote]
Do the overloaded negative only on the first rep of the work sets, lowering a bit slower that normal. Then finish your set normally.
Hi coach.i like your programs and articles very much.i 'd like to ask if the front squats are as much of a mass builder as the back squats.and as now i’m doing your power look program will i loose the strenght i gained for the back squats as now i will be doing front squats for ten weeks?
It depends… front squats are a better quads builder.
I will be honest your back squat strength WILL go down. But this is only from lack of practice. Within 2 weeks of reintroducing them you will be back up to where you were or higher. You will not lose any muscle or actual strength.
Guess then that my quadriceps were the limiting factor in my case, and that the DL days kept my hip/back extension strong… When I finished the Complete Power Look Program, my back squats really went up, I broke my previous best 1RM on it
You wont lose STRENGTH in any of the muscles require to do the back squat with this program. Some will lose the “feel” for the back squat which might translate in a decrease of performance for a week or two
