Best Power Routine

  1. Registered User
    Krueger's Avatar
    Join Date
    Sep 2006
    Posts
    8
    Answers
    0

    Best Power Routine


    In you opinion which routine is best for upping your power ......

    best excercises to raise bench?

    Sorry if these question are dumb ive been training for a couple years but ive hit platues and i need to switch it up to break them.....

    thanks

  2. Registered User
    Oats n' chicken's Avatar
    Join Date
    Sep 2006
    Age
    29
    Posts
    55
    Answers
    0


    To raise bench hit triceps exercises: SKull crushers, dips, reverse girp bench, close grip bench, ect.. I know this good one, I gotta find it.

    Ok, here it is:
    Home

    Elbows out extension
  3. Registered User
    Jstrong20's Avatar
    Join Date
    Feb 2003
    Posts
    1,357
    Answers
    0


    Their is no one best but many good ones. I personally like westside style but their is many other good ones like 5x5 or smolov. I wouldn't recommend smolov though as its very advanced. Google search "westside for skinny bastards" by joe defranco. I beleive this is a great program to start with because it will build strength + plus hypertropy beginners are lacking. If your looking to up your bench lbs you need to train the weakness. Where is your sticking point? ex chest, midway, top?
    •   
       

  4. Registered User
    Krueger's Avatar
    Join Date
    Sep 2006
    Posts
    8
    Answers
    0


    my sticking point is at the top......
  5. Registered User
    Jstrong20's Avatar
    Join Date
    Feb 2003
    Posts
    1,357
    Answers
    0


    Then you want to hit your triceps harder. Rack lockouts, 3,4,5 board presses, seated rack presses will all help with that. Picking one of these and doing 3-5 sets 3-5 reps every week will probably help you hit a new pr pretty fast.
  6. Registered User
    Krueger's Avatar
    Join Date
    Sep 2006
    Posts
    8
    Answers
    0


    thanks alot ..... im new to all these excercises names...... whats a site that would tell me what the 3 exercise you just metioned are..... thanks
  7. Registered User
    Krueger's Avatar
    Join Date
    Sep 2006
    Posts
    8
    Answers
    0


    after reserching i guess i need to know what a lockout is .... ive search for awhile and i can find people talking about it ...but not what it is ........
  8. Registered User
    Jstrong20's Avatar
    Join Date
    Feb 2003
    Posts
    1,357
    Answers
    0


    Check out this post Westside Training Articles Database It has alot of articles that will telll you how to train each area of the lift. Elitefts.com has pictures of all the exercises with explanations on how to do them.
  9. Registered User
    Basso's Avatar
    Stats
    5'9"  240 lbs.
    Join Date
    Feb 2006
    Age
    49
    Posts
    1,178
    Answers
    0


    One of the keys to a big bench that's often over looked is Lats, Rowing movements esp.
    For overall power you need to be basing your workouts around big compound movements, DLs, Squats, BORows, Press, etc.
  10. Registered User
    Krueger's Avatar
    Join Date
    Sep 2006
    Posts
    8
    Answers
    0


    wait so from what i understand from descriptions....a rack lockout is a reverse bench.... u basicly start in the bottom postion and drive up and lock your arms ??? correct me if im wrong.....

    would u recommend doing this on the bench day itself or on the day i train tris......
  11. Registered User
    Basso's Avatar
    Stats
    5'9"  240 lbs.
    Join Date
    Feb 2006
    Age
    49
    Posts
    1,178
    Answers
    0


    rotate your w/o's do racks one or 2 weeks then normal then boards etc
  12. Registered User
    Jstrong20's Avatar
    Join Date
    Feb 2003
    Posts
    1,357
    Answers
    0


    A lockout would be laying on the floor in a power rack and setting the safety pins so when your arms are straight you will only be pressing the top 4-6'' of the lift. The idea is to hit your triceps with some heavy weights and strengthen the portion of the lift you are week in. If your bench is getting stuck half way up floor presses will help. Like basso said strengthening your lats can really help. Bringing my lats up really helped my stabability and allowed me to stay tight and in the groove.
  13. Registered User
    Irish_Rogue's Avatar
    Join Date
    May 2006
    Age
    40
    Posts
    318
    Answers
    0


    Quote Originally Posted by Basso
    One of the keys to a big bench that's often over looked is Lats, Rowing movements esp.
    For overall power you need to be basing your workouts around big compound movements, DLs, Squats, BORows, Press, etc.
    Agreed, if I do a set of rows prior to my bench, I will bench heavier than if I do no rowing.
  14. Registered User
    Krueger's Avatar
    Join Date
    Sep 2006
    Posts
    8
    Answers
    0


    Quote Originally Posted by Irish_Rogue
    Agreed, if I do a set of rows prior to my bench, I will bench heavier than if I do no rowing.

    as in bent over barball rows?
  15. Board Supporter
    guyfromkop2's Avatar
    Join Date
    Aug 2005
    Age
    37
    Posts
    936
    Answers
    0


    if you're looking for a power routine, do rows after bench, rows are an accessory lift and should be done afte
  16. Registered User
    Irish_Rogue's Avatar
    Join Date
    May 2006
    Age
    40
    Posts
    318
    Answers
    0


    Quote Originally Posted by Krueger
    as in bent over barball rows?
    No, I do a wide grip seated cable row.
  •   

      
     

Similar Forum Threads

  1. What is the best workout routine to gain mass?
    By boowhda in forum Training Forum
    Replies: 32
    Last Post: 05-15-2009, 11:44 PM
  2. best epi routine ED or increased doages??
    By tek52086 in forum Anabolics
    Replies: 5
    Last Post: 03-29-2009, 04:27 PM
  3. Best "Power" Music.
    By Edward Nigma in forum Powerlifting/Strongman
    Replies: 32
    Last Post: 02-18-2009, 04:16 PM
  4. Best Mass Routine
    By classic27 in forum Bulking
    Replies: 4
    Last Post: 12-23-2008, 08:16 AM
  5. Best Bench Routine
    By jjb81speed in forum Powerlifting/Strongman
    Replies: 11
    Last Post: 12-26-2006, 04:39 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in