Powerlifting For Strength

Strength is one of the great reasons for going to the gym along with weight loss....oh and the vanity of looking DAMN GOOD!

When it comes to strength there is no better way to train than powerlifting training. This means training to lift as much as you can in the three big lifts of Powerlifting, these lifts are

• The Bench Press
• The Deadlift
• The Squat
  

I have spoke previously about the importance of powerlifting 5x5 workouts to build a really strong body through base compound exercises supported by other compound exercises and isolation exercises. The idea is that by building from the bottom up your body will see a huge increase in strength very quickly.

I myself am a powerlifter and I am not really interested in the vanity of looking good, although big, strong muscles are a great byproduct of powerlifting.

If your interested in finding out about powerlifting click here to see my article on the subject.

Kettlebell 5x5 Workout

The 5x5 workout is gruelling under normal circumstances when using a Barbell but imagnie carrying out a Russian Kettlebell 5x5 workout!

The 5x5 workout has been around for many years and is still probably the best workout to build strength and siz. I myself have used the 5x5 workout and nearly doubled the amount I could lift in the deadlift in a matter of three to four months.

The idea behind the 5x5 workout is to carry out exercises with 5 sets of 5 reps on a heavy weight that you can only just achieve the amount of reps, once the full 5 reps are achieve on the 5 sets you add more weight and start again.

Unlike the Barbell 5x5 workout where you can increase weight as things get harder the Kettlebell 5x5 workout has a slight variance where you decrease the speed of your negative to make it harder. You can also reduce the break time between sets to give your body less time to recover which also makes the sets harder.

Below is an idea of a Kettlebell 5x5 workout you could try.

Kettlebell 5x5 workout

Day 1

Military Press
Kettlebell Swing
Kettlebell Squat
Renegade Row
Kettlebell Windmill (3 sets of 8)

Day 2

Kettlebell Squat
Kettlebell Snatch
Kettlebell Bent Over Row
Kettlebell Bench Press
Kettlebell Turkish Get Up (3 sets of 8)

There is only two different training sessions here so you keep alternating between the two with 48 hours rest between. Every twelve week take a week off to recover.

Build A Bigger Chest in 10 Weeks

We all want to build a big, strong body that can be compared with the Adonis for its chiseled muscular stature but how many people know exactly how to achieve this?

A lot of men know that exercise will support them in their goal of achieving an awe inspiring body, the problem is they don't know how to achieve this and they train in the incorrect way.

Are you one of those men that go to the gym, have a little jog on the treadmill, then spend an hour doing bicep curls of various types (barbell, dumbbell and EZ bar)? If the answer is yes then you need to read on to find out how to build a bigger chest in 10 weeks.

Firstly you can train your chest once or twice a week, training your chest twice a week will give better results. Make sure you give at least a full 48 hours rest between separate chest training sessions. I would advise training your chest on a Wednesday and Saturday for example.

It is also important to mention that each training session should take no longer than 45 minutes and you will also be training your triceps as a secondary muscle in your chest training regime. If you have time left at the end of your chest workout session add some triceps exercises to take you up to the 45 minute workout.

I will show you a few different chest training regimes that will really build a bigger chest in 10 weeks. For optimum results use a mixture of these training regimes throughout the 10 weeks to achieve your bigger chest.

Training Regime 1

Bench Press

Sets/Reps - 4 x 8

Information - Go heavy on the bench press but ensure you keep good form. By going heavy on the bench press you will really punish your chest muscles and trigger the hormones in the body into natural muscle growth.

Incline Dumbbell Fly

Sets/Reps - 4 x 10 to 12

Information - This exercise removes the use of the Triceps but does add stress to the deltoids (shoulders) as well as the chest muscles. Use lighter weights with good form, you should be just able to complete the last few reps of the last set.

Close Grip Bench Press

Sets/Reps - 4 x 10 to 12

Information - By moving your hands closer together the emphasis is more on the Triceps than the chest. Use lighter weights as you get used to the movement as the bar can become unstable because of the close grip.

Training Regime 2

Incline Bench Press

Sets/Reps - 4 x 8

Information - Go heavy but keep good form. The incline bench press uses the shoulders and Triceps as secondary muscles and moves the angle at which you are hitting the chest muscles.

Cable Crossover

Sets/Reps - 4 x 10 to 12

Information - The cable crossover is a great exercise as it gives constant tension on the muscles throughout the whole movement. The cable crossover also incorporates the core muscles as well as the Triceps as secondary muscles.

Press Up Claps

Sets/Reps - 4 x 10 to 12

Information - Utilising the standard press up with your hands just wider than shoulder width apart push hard and clap your hands between each push up. This explosive power will really improve your chest size and strength. You may find that initially you can only carry out one or two of these but stay motivated and you will soon find you can complete full sets.

Training Regime 3

Dumbbell Bench Press

Sets/Reps - 4 x 8

Information - Go heavy on the dumbbell bench press but be aware that you will not be able to lift as much as if you were on the standard barbell bench press. The dumbbell bench press is a great exercise as it lets the arms work independently and engages stabilising muscles so promotes extra growth.

Decline Bench Press

Sets/Reps - 4 x 10 to 12

Information - Go heavy on the decline bench press and keep your hands shoulder width apart, form is important. The decline bench press shifts the angle your hitting the chest muscles and also works the shoulders and Triceps.

Dumbbell Pullover

Sets/Reps - 4 x 10 to 12

Information - The dumbbell pullover hits the chest at another different angle and also works the chest. This is a great supporting exercise to a chest workout.

Summary

Remember the rules!

Dont work the chest more than twice a week
Leave at least 48 hours between each chest workout
Dont spend longer than 45 minutes on each gym session
Add Triceps exercises at the end of your chest session if you complete within 45 minutes