Mike O’Hearn’s Power Bodybuilding: Back Workout
This back workout is centered on some crazy-ass, heavier-than-hell deadlifts and only two secondary lifts: one-arm rows and pulldowns. After you finish these deadlifts, that's all you're going to have left in the tank. Trust me.
This is one example of a Power Bodybuilding workout. Your weights and reps will change depending on where you are in the 12-week program.
Follow that program to the letter, and you too will end up with a big S stamped across your chest.
The deadlift is the best lift in weightlifting. It hits EVERYTHING. It's the superhero lift, the beast lift, the man lift. You can cheat a squat by not going deep, but with the deadlift, there's no cheating. You just grab hold of that bar and rip it from the ground like a freakin' caveman.
Take your time. Warm up slowly. Conserve energy. Don't rush through this. Save your energy for the heavy weights. Wait till you hit the working sets before you really work it.
I don't use straps. You can't use 'em in competition, why use 'em here? I switch grip every set. I don't listen to music. I don't need that to get psyched. I like the noise of the weight. I like feeling the heavy weight tear down my fibers. Go heavy enough, and the next day, you'll feel everything hurting - but in a good way.
It's not a slow pull for me. I rip it up. People ask, "Aren't you going to hurt your back?" but I don't know why people think that way. I don't get hurt. I don't worry. I just destroy the weight. It's not the other way around.
When I deadlift, I'm already putting density and thickness in the mid-back. The one-arm rows hit the lower and outer lat. Beautiful exercise to give you nice wingspan.
Take a wide-screen grip for pull-downs. You know how to do pull-downs, don't you? If you don't, I'm going to come through that screen and slap you silly. Do pull-downs to the chest instead of behind the neck. You get a longer pull down to the chest, more of a squeeze.
Ready? Go out and be great.
THE "POWER BODYBUILDING"
Back Printable Log (PDF 453 KB)
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stupid quastion, but..
when i start deadlif I need to rise my weight up?
7 sets, 2 reps
-1set 2 reps ( i take 180kg x2 , next i need to rise my weight or make lower (175kg?)? or i need to do all 7 set with 180kg?
Im new in here :)
From what I've read about the program; it usually states "max weight"
From that, I think we can determine he means from where you're at in the program, you should do your 4repmax (4rm) or 3rm or 2rm.
But from how it's done in the videos, it always looks like he's increasing weight drastically, adding a plate on each side after each set
The way this program explains it; Use the same weight for all 7 sets, but do a few warm up sets first(the warm up sets are when you're slowely increasing the weight). Rest at least 3-5 minutes in between sets. You're not trying to burn yourself out, you trying to lift as much weight as possible. Don't rest so long that you're no longer warmed up though.
Mike makes it very clear if you watch the video.. Take Your Time.
I actually asked Mike this same question because of how the video was edited. Just finished week for and each week my weights went up on my 7 sets. The 70% of 1rm suggested for first 4 weeks is pretty light considering your only doing 4 reps per. My four week progression on deadlifts have been
Week 1 335 7x4
Week 2 365 7x4
Week 3 385 7x4
Week 4 405 7x4
No getting around it those 7 sets aint easy but man youfeel good when your done. Drive on!!!
I agree with Leolll. This is how I do it.
60kg 6 rep, 80kg 4 rep, 100kg 2 reps, 120kg 2 reps, 140kg 2 reps
150kg 2 reps for the entire 7 sets with 5min break in between or as long as I need.
I am 5'5.5" and weigh 63.6kg. 150kg is incredibly heavy for me but not a one rep max. I can manage 4 clean reps on a good day.
3-5 minutes. You want to be well rested to destroy the heaviest weight you can on every set.
I agree with Leolll, take as long as you need to recover and than destroy the weights!! You shouldn't be thinking about going heavier after a few sets since that means you were taking it easy to begin. You shouldn't even drop the weights as you start to fatigue, just take longer breaks, drink fluids and recover before your next set.
I meant that sunbla and I had the same question.
I've been doing this for about 8 weeks now and have seen gains every week thus far. I warm up 3 sets in every exercise, but then stay with the same weight during my working set. I was also wondering if I needed to progress upwards throughout the sets instead. I will say that it makes more sense to do it that way, as even with my warmups my muscles aren't fully "activated" until my 3rd or 4th set.
I would suggest that you do as many low rep sets as you need to warm up. Even if this means lifting 3 reps of let's say 60,80,100,120kg before you start your working sets.
Once on your working set, choose the highest weight you can handle and power through the 7 sets. Take as much rest in between sets as you need. Most of it is a mental game. You destroy the weights, not the other way around.
Really enjoying this program so far (first week) however I need some advice!
For a few of the workouts like the Back and Legs it states really different sets/reps on this page vs the PDF?
What do you recommend doing for Barbell Deadlifts for eg?
7 Sets, 2 Reps or 5 sets, 4 reps (PDF) Really appreciate any help!
I was doing the deadlift today at Max weight which for me was 120kg. I got to about set 5 and started failing and could not pick it up no more. Should I lower the weight so i can finish the sets or should i try and power myself through them?
If you managed 5 sets, 3 reps of 120kg you are doing it right. On the last few sets take longer breaks and make sure you are hydrated. Don't lower the weights just take time to recover, heck sip on some amino/electrolyte drinks. It gets tougher half way through the workout so remain head strong and motivated and watch your form.
I did 3 reps 7 sets of 140kg today and destroyed every set. On set 3 I lost focus and struggled so had to slap myself a few times to regain my focus. I weigh 60 kg.
You can do it!
The workouts are long, takes me over 2 hours to get through the exercises due to longer rest beaks. However lifting the heavy weights is rewarding and I am enjoying the poundage. The muscle fibers are demolished by the end of the workout so attention is required to recovering. Making definite gains in strength and muscle mass.
I find that I have to maintain a clean diet and concentrate on supplementing correctly to recover and make gains.
It's a great workout but you have to go in head strong and motivated, don;'t let the weights beat you and don't back off on the weights. Go heavy and go hard (after you have warmed up). Take as much time as you need to warm up and recover.
to tywill i think if you cant lift it your gonna have to lower your weight so that you complete the sets other wise your gonna be half *** lifting and completely messing up the form. that just my opionion though.
I find lifting heavy and eating an excess of clean calories helps me put on muscle. It's a slow progress but progress none the less. I have benefited from this type of program more than doing pyramid sets. I managed to put on 4kg of lean muscle and drop down to 8% body fat in 9 months on a caloric deficit. However now I eat 300 calories more than my BMR.
Best of luck with your training