Powerlifting To Improve Your Bodybuilding Physique!

The following workout is a personal favorite of mine because it is short, brutal and effective. However, it also allows the lifter to work towards keeping the bodybuilders aesthetics intact.
Dear friends, I found myself in a quandary on a topic to write about, but sometimes an inquisitive beginner can be a good guide. Two weeks ago, a young lifter asked my advice on how to develop thickness or density in the muscle. My young friend had noticed the difference between a fellow lifter, and a soon to retire powerlifting friend "Danny."


Although the bodybuilder was shredded, he really did not have any density in his muscles; it was in my opinion, cosmetic. Cosmetic meaning that although he had some great cuts, the muscle looked shallow and gaunt not from over dieting, but from lifting light weight with a ton of sets. Although my friend Danny weighed less, his muscular development was far greater in thickness and density, and actually looked bigger than the "cosmetic" bodybuilder. I have nothing against cosmetic bodybuilding, in fact, I like to use it to improve my aesthetics. However, if the cornerstone of your routine is solely based on light weights and 20-to-30 sets per body part, your goals for a thick, full muscle bellies will not be achieved with hoisting tiny weights. Your body may look decent, you'll never develop the muscle density which heavy, tough workouts can offer.

The following workout is a personal favorite of mine because it is short, brutal and effective. However, it also allows the lifter to work towards keeping the bodybuilders aesthetics intact. This workout was influence by Mike Mentzer and Franco Columbo school of lifting. Both of these lifters are well-noted not only for being fantastic bodybuilders, but strong beyond belief. Bill Pearl once commented that he saw Ray Mentzer (Mike Mentzer's brother) curl the entire weight stack of a nautilus bicep curl, with one hand. After Ray had left to shower, Bill tried to lift the weight, first time with one hand, but did not even budge the weight. The second time, with both hands, and even then he was not able to budge the weight. The point of this anecdote is to point out that that lifting heavy, like a powerlifter, will not affect your bodybuilding goals. On the contrary, it will accentuate and help you attain your bodybuilding physique.

Every exercise should be executed with the most weight possible without compromising form; and after each set, the muscle should be spent where the lifter cannot execute any more reps than the range noted below. If not feeling exhausted, go heavier on your weights and focus more on your form.

DAY ONE: Chest, Shoulders, Triceps
Flat Bench:
Incline Dumbell Bench:
Dumbell Flyes or Cable Crossovers:
Shoulder Dumbell Press:
Shoulder Side Raises:
Bent Over Rear Shoulder Raises:
Lying Tricep Extensions:
Close Grip Bench:
Weighted Dips for Triceps:
ABS:
Cardio

2 X 6-10
2 X 8-12
2 X 20-25
2 X 6-8
2 X 8-10
2 X 8-10
2 X 8-10
2 X 6-10
2 X 10-15
5 minutes
30 minutes 60% H.R

DAY TWO: Legs
Leg Curls:
Stiff legged Deadlifts for Hamstrings:
Leg Press:
Squat:
Leg Extension
Standing Calf Raises:
Seated Calf Raises
Cardio

2 X 15
2 X 15
2 X 15
2 X 15
2 X 15
4 X 25
4 X 25
30 minutes 60% H.R.

DAY THREE: Back and Biceps
Pullups:
1 - Arm Dumbbell Rows:
Wide Grip Seated Rows:
Hyperextensions:
Dumbbell Bicep Curls:
Barbell Bicep Curls:
Incline Dumbbell Curls:
Abs:
Cardio:

2 X Max Reps
2 X 10
2 X 10
2 X 20-25
2 X 10-12
2 X 6-8
2 X 15
5 minutes
30 minutes 60% H.R.

DAY FOUR: Day Off.

DAY FIVE: Repeat Day One.

DAY SIX: Repeat Day Two.

DAY SEVEN: Repeat Day Three.

After two weeks of the above workout, feel free to change the exercises, sequence etc. or switch to machines to give you some variety. However, do not stop your cardiovascular workouts. The cardio keeps your heart in shape plus increase your heart rate by 5% every two weeks.

In addition, don't be surprise if your strength level increases dramatically after 2-or-3 weeks. If you have any questions, please contact me by email at manufaus@excite.com.

Best of luck.