• Home
• About
• High Octane Fat Loss System
• Ultimate Workout

• Audio
• News
• Old-School Workouts
• Sports Specific Workouts
• Video
• Workouts

Subscribe

Explosive Power Workout – Abbreviated

This is a routine that can develop explosive quickness and power as well as make your body bigger. This is the explosive power routine only shortened for those who overtrain quite easily.

The most important benefits of weight training should be to gain strength and health. Believe me, with strength, size will come eventually. The Iron Game is one where hard work, intensity and patience are of paramount importance to overall success.

This program eliminates some of the exercises in the regular explosive power workout and instead of 2-3 days per week, the abbreviated regimen limits the lifter to just two days, period.

The most important thing is strength and the way to build that is by using major compound exercises that work the major muscle groups. Add to that proper nutrition with reasonable rest between workouts and you have a recipe that practically guarantees success.

Squats or Deadlifts
Hang Cleans
Push Press
Pulldowns or Chins

Notes: Train consistently and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples – anything you want, so long as you’re consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

Explosive Power Workout

This is a routine that can develop explosive quickness and power as well as make your body bigger.

The most important benefits of weight training should be to gain strength and health. Every young (and some not so young) lifter wants size so they look good, but actually feeling good and being strong are much more worthwhile goals to shoot for than having a bulging bicep.

Believe me, with strength, size will come eventually. The Iron Game is one were hard work, intensity and patience are of paramount importance to overall success.

The ones who aren’t patient and don’t want to work hard, go for the shortcuts. The drugs, chemicals and body enhancements that appeal to nothing but vanity. The drug-created bodybuilder is one of the most unhealthy individuals on the planet. Simply because he/she is willing to put junk into their bodies just to have a big muscles.

Training naturally, working hard for the purpose of gaining health and strength is the way to go. To paraphrase Arthur Jones, “if you can eventually curl 250 pounds on a barbell, don’t you think you’re arms would be more than big enough to handle anything, including wrestling bears?

The most important thing is strength and the way to build that is by using major compound exercises that work the major muscle groups. Add to that proper nutrition with reasonable rest between workouts and you have a recipe that practically guarantees success.

Overhead Press
Squats
Bench Press
Hang Cleans
Push Press
Pulldowns
Ab Work

Notes: Train 2-3 days per week and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples – anything you want, so long as you’re consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

Basic Foundational Routine: Olympic Lifts

This basic foundational routine is taken from a Mark Berry barbell course from the thirties and stripped down to the bare essentials.

Berry was a national weightlifting champion in 1925 and a former editor of the very popular Strength magazine in the 30s and 40s. He also was coach of the U.S. weightlifting team in 1932 and 1936.

This program was a basic, foundation-building one based on the Olympic Lifts. Many, many physical culturists of the past practiced heavily on the O-lifts. Today, very few do and it’s a shame.

Olympic lifting is tricky to master but can build tons of strength and size on the body. In addition, t giving you a helluva workout without cardio.

Sinking a solid foundation in the basics is the only way to build lasting strength, health and size over the long haul. A word of caution. If you don’t no how to perform the Olympic lifts, find a trainer who does or if that’s not an option, search Amazon.com for a good book on the subject.

Overhead Press
Snatch
Clean
One Hand Snatch
One Hand Clean
One Hand Press

Notes: Train 2-3 days per week and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples – anything you want, so long as you’re consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

Abbreviated Foundational Routine

This basic foundational routine is taken from a Mark Berry barbell course from the thirties and stripped down to the bare essentials.

Berry was ahead of his time when it came to understanding the problems of overtraining and in his barbell courses, he added an abbreviated program in case the regular one was too much for some individuals.

Berry was a national weightlifting champion in 1925 and a former editor of the very popular Strength magazine in the 30s and 40s. He also was coach of the U.S. weightlifting team in 1932 and 1936.

This is a basic routine that can be used by anyone – from beginner to advanced. Some of Berry’s exercises have been omitted or changed to reflect modern times and lifts that are potentially dangerous have been removed.

To be successful in weight training, to get big and strong, you must work hard and intense on basic, muscle-building exercises.

Sinking a solid foundation in the basics is the only way to build lasting strength, health and size over the long haul.

The following program is a basic routine that will build a solid foundation to your training, no matter if your a newbie or a seasoned vet. This routine, worked hard and intense, will make a world of difference with your gains. As long as you persist and persevere.

Overhead Press
Squats or Deadlifts
Bench Press
Rows

Notes: Train 2-3 days per week and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples – anything you want, so long as you’re consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

Basic Foundational Routine-2

This basic foundational routine is taken from a Mark Berry barbell course from the thirties.

Berry was a national weightlifting champion in 1925 and a former editor of the very popular Strength magazine in the 30s and 40s. He also was coach of the U.S. weightlifting team in 1932 and 1936.

This is a basic routine that can be used by anyone – from beginner to advanced. Some of Berry’s exercises have been omitted or changed to reflect modern times and lifts that are potentially dangerous have been removed.

To be successful in weight training, to get big and strong, you must work hard and intense on basic, muscle-building exercises.

Sinking a solid foundation in the basics is the only way to build lasting strength, health and size over the long haul.

The following program is a basic routine that will build a solid foundation to your training, no matter if your a newbie or a seasoned vet. This routine, worked hard and intense, will make a world of difference with your gains. As long as you persist and persevere.

Squats or Deadlifts (alternate)
Pullovers
Curls
Bench Press
Rows
Overhead Press
Shrugs
Ab Work

Notes: Train 2-3 days per week and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples – anything you want, so long as you’re consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

« Previous Page — Next Page »