Strength-Building & Muscle-Power workouts are a necessary weight training protocol for muscle size because strength is the foundation of size. The first bodybuilder to bench press 400 lbs, Reg Park said, " I wanted to have the most massive physique in the world, So I knew I would also have to be the strongest bodybuilder in the world . . . so I really started to up my lifting poundage.  After lifting heavy for a few good years I was not only the best built bodybuilder in the world but the strongest." After that the director of the upcoming "Hercules film" took one look at Reg and said, "He is Hercules".  Reg Park's massive physique was just the end product from all the heavy bodybuilding training he had done in the 10 to 12 years previously. Strength Building for powerful muscle is very effective for producing massive muscles. Dorian Yates believes in going heavy most of the time because it activates deep muscle fibers and produces greater muscle density. The heavy-duty power workout focuses on lifting very heavy weights for a low repetition range. This will increase the power and low-repetition strength of the body for future training cycles. Here is a sample workout you can use.

 

STRENTH - BUILDING MUSCLE POWER ROUTINE

• Bench presses - 4 to 5 sets, 4 to 6 rep range

 

• Weighted dips - 3 sets, 5 to 7 rep range

 

• Clean and press - 3 sets, 5 to 7 rep range

 

• Triceps bench presses - 3 sets, 5 to 7 rep range

 

• Heavy Hammer curls - 4 to 5 sets, 6 to 7 rep range

 

• Barbell rows - 3 sets, 6 to 7 rep range

 

• Squat - 4 to 5 sets, 5 to 7 rep range

 

•  Dead-lifts -  4 sets, 5 to 7 rep range

 

You should divide this workout into two halves, but should divide the workout to fit your personal preference. I prefer upper half body workout one day and lower half workout on another day. Make certain to take at least 2 or 3 days rest between each workout. This time in between workouts is when the muscle actually repairs and grows bigger and stronger. You need to go heavier in your workout poundage for each exercise and eventually work into new top poundage maximums for these lifts.  Work up to a point where the weights are so heavy that you cannot go beyond the planned repetition range. The heavy weights are very demanding so make very certain to include a lot of stretching before, during and after these workouts.  This will stretch the facial muscle tissue and allow for more muscle size.

The heavy-lifting power training is a cycle that you should do several times a year to keep your muscle power and strength elevated. Do not stay with this workout all of the time; simply use it for 2 or 3 months then move on to another type of size cycle.

Also... You cannot get bigger, stronger muscles if you do not consume enough high quality calories from protein, carbohydrates and essential fats!  It's like trying to build a brick house using straw and sticks for building material. 

 

Be sure to eat at least three full meals a day and two to three smaller feeding a day to ensure adequate nutrient dense calories for assured muscle growth!