Looking for routines to increase power...

[SuperFlex]

I'd like to get my squat and bench back where they used to be a beyond. Please share your routines for doing so. Looking for some solid routine programs... Much love!

 

[ihateschoolmt]

I hear good things about westside.

 

[god hand]

Max-ot

 

[ihateschoolmt]

Max-ot

That's not a strength program.

 

[P-funk]

westside is great. you can set up your own power/strength routine too. there are a number of different things you can do.

 

[Tough Old Man]

http://www.intense-workout.com/bench_press.html

 

[SuperFlex]

Thanks fellas... Keep em coming if you will.

 

[SuperFlex]

I hear good things about westside.

What is this "westside" that you speak of

 

[ihateschoolmt]

Metal militia for bench press.

 

[P-funk]

What is this "westside" that you speak of

westside-barbell.com

or most of the articles are at

elitefts.com

 

[ihateschoolmt]

westside-barbell.com

or most of the articles are at

elitefts.com

For sample work outs search for threads started by Monstar and read some of his old journals.

 

[SuperFlex]

Right on fellas. Good on you...

 

[CowPimp]

I also did Westside for a little bit with excellent results. Go ahead and search up threads started by me. You'll find it.

 

[ABLQ2]

when i want to build power i do the isolateral bench press with heavy weight for sets of five reps, and i lift it balistic style. i find that that gives you a little something extra in all your upper body movements.

 

[SuperFlex]

when i want to build power i do the isolateral bench press with heavy weight for sets of five reps, and i lift it balistic style. i find that that gives you a little something extra in all your upper body movements.

Speed reps? Like football players train or what? I started training with more speed and I am starting to see good strength increases. Of course my form remains solid...

 

[Squaggleboggin]

I follow my own program, and I really found excellent results. I'm starting my brother and two of my friends on the program, but I really doubt any of them will stick with it (they don't take lifting as seriously as I do). The great thing about it is that each workout takes no more than 30 or 35 minutes. It's a low volume, high intensity routine. Here are the basics:

Day One: Deadlifts, military presses, tate presses, v ups
Day Two: Off (I actually do rotator cuff exercises with a band on off days)
Day Three: DB benches, 1 arm rows, hammer curls, jackknife sit ups
Day Four: Off
Day Five: Full squats (as far down as you can go), SLDLs, farmers' walks
Day Six: Off
Day Seven: Off

I do three sets of three reps each at about 50-60% of my 1RM followed by three sets of two reps each at at least 90% of my 1RM. I don't even have my diet in check (I basically just try to eat as much protein as I can) and I have made gains that have surprised me over the past months, and they've come steadily.

 

[Saturday Fever]

In physics, power (symbol: P) is the amount of work W done per unit of time t.

P=W/t

When you say you want more power, you want to move more weight in less time. So you're looking at two goals. You want to lift more weight (don't we all) and you want to do it faster. To this end you'll want to structure a routine around those factors. Westside is a great routine if you're looking at powerlifting ideals. If bench is your main concern, try the Metal Militia bench routine. Either way, best of luck.

 

[SuperFlex]

P=W/t

When you say you want more power, you want to move more weight in less time. So you're looking at two goals. You want to lift more weight (don't we all) and you want to do it faster. To this end you'll want to structure a routine around those factors. Westside is a great routine if you're looking at powerlifting ideals. If bench is your main concern, try the Metal Militia bench routine. Either way, best of luck.

Thanks SF...

 

[SuperFlex]

I follow my own program, and I really found excellent results. I'm starting my brother and two of my friends on the program, but I really doubt any of them will stick with it (they don't take lifting as seriously as I do). The great thing about it is that each workout takes no more than 30 or 35 minutes. It's a low volume, high intensity routine. Here are the basics:

Day One: Deadlifts, military presses, tate presses, v ups
Day Two: Off (I actually do rotator cuff exercises with a band on off days)
Day Three: DB benches, 1 arm rows, hammer curls, jackknife sit ups
Day Four: Off
Day Five: Full squats (as far down as you can go), SLDLs, farmers' walks
Day Six: Off
Day Seven: Off

I do three sets of three reps each at about 50-60% of my 1RM followed by three sets of two reps each at at least 90% of my 1RM. I don't even have my diet in check (I basically just try to eat as much protein as I can) and I have made gains that have surprised me over the past months, and they've come steadily.

I always do my own routines as well man. Just lookin to learn is all. Not to meantion meet my goals. I think I'm the man but the man has to keep learning to stay the man...