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How to train for Power, hypertrophy, strength, fitness. Discover how workouts for bodybuilding differ and are the same as workouts for strength and power.
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Weight Training ForSize, Strength, Power
Jason, CSCS
www.FitnessDoctrine.comSimple approach to building a lean muscular physique and burning body fat.
Training ForSize Verses Strength
You have to start somewhere.
www.FitnessDoctrine.comSimple approach to building a lean muscular physique and burning body fat.
Training ForSize Verses Strength
Everyone Starts At The Beginning
www.FitnessDoctrine.comSimple approach to building a lean muscular physique and burning body fat.
Training ForSize Verses Strength
Everyone Starts At The Beginning
GPPGeneralPhysical
Preparedness
www.FitnessDoctrine.comSimple approach to building a lean muscular physique and burning body fat.
Training ForSize, Strength, Power
Strength Standards
• Bench – 1x BW• Squat - 1.5x BW• Deadlift – 1.75x BW
www.FitnessDoctrine.comSimple approach to building a lean muscular physique and burning body fat.
Training ForSize Verses Strength
Beyond The Basics.
www.FitnessDoctrine.comSimple approach to building a lean muscular physique and burning body fat.
How They Are The Same
• Sleep• Commitment• Periodization• Velocity
Training ForSize Verses Strength
ProgressiveOverload
www.FitnessDoctrine.comSimple approach to building a lean muscular physique and burning body fat.
Training For…What’s Your Goal?
Simple approach to building a lean muscular physique and burning body fat.
www.FitnessDoctrine.com
Training ForSize Verses Strength
Exercise Selection
How They Differ
www.FitnessDoctrine.comSimple approach to building a lean muscular physique and burning body fat.
Reps/Sets/RestFrequency
Nutrition
Training ForSize Vs Strength Vs Power
Exercise Selection
www.FitnessDoctrine.comSimple approach to building a lean muscular physique and burning body fat.
Strength Hypertrophy Power
PrimarySquat, Bench, Dead
PrimaryCompound
PrimaryClean, Snatch
AccessoryIsolation
AccessoryIsolation
BOly. Variations
AccessoryCompound
BCompound/Isolation
BBig 3 Variation
Training ForSize Verses Strength
Reps
www.FitnessDoctrine.comSimple approach to building a lean muscular physique and burning body fat.
Strength Hypertrophy Power
Primary1 - 5
Primary5 - 8
Primary1 - 3
Accessory10 - 15
Accessory15 - 20
B5 - 8
Accessory10 - 15
B8 - 12
B5 - 8
Training ForSize Verses Strength
Rest
www.FitnessDoctrine.comSimple approach to building a lean muscular physique and burning body fat.
Strength Hypertrophy Power
Primary2 – 5 minutes
Primary1 – 3 minutes
Primary3 – 7 minutes
Accessory1 – 2 minutes
Accessory30 – 90 seconds
B2 – 3 minutes
Accessory1 – 2 minutes
B30 – 120 seconds
B1 – 3 minutes
Training ForSize Vs Strength Vs Power
Volume
www.FitnessDoctrine.comSimple approach to building a lean muscular physique and burning body fat.
Training ForSize Verses Strength
www.FitnessDoctrine.comSimple approach to building a lean muscular physique and burning body fat.
Volume
Training ForSize Verses Strength
Frequency
www.FitnessDoctrine.comSimple approach to building a lean muscular physique and burning body fat.
Strength Hypertrophy Power
*43 – 5
Workouts a week.
*54 – 10
Workouts a week.
*66 – 12
Workouts a week
TrainMovements
TrainMovements
TrainMuscles
Training ForSize Verses Strength
Sample Bodybuilding WorkoutShoulders
1. BB Clean & Press2. Pull Ups3. DB Front Raises4. DB Lateral Raises5. Rear Delt Fly6. Seated BB Press7. Cable Lateral Raise
Elements• Body part spits• Lots of volume• Trained every 5 – 7 days• Lots of different
exercises
www.FitnessDoctrine.comSimple approach to building a lean muscular physique and burning body fat.
Training ForSize Verses Strength
Sample Power Lifter WorkoutWorkout
1. Board Press2. BB Shoulder Press3. Close grip Bench Press4. T – Bar Rows
Elements1. Limited Exercise
Selection2. Focus on 1 core
movement for day3. Accessory work
supports core movement
www.FitnessDoctrine.comSimple approach to building a lean muscular physique and burning body fat.
Training ForSize Verses Strength
Sample Olympic WorkoutWorkout
1. Power Clean2. Push Jerk3. Squat4. Bent Over Row
Elements1. Major movement2. Exercise order3. Limited Exercises4. Train Everyday
Sometimes 2x
www.FitnessDoctrine.comSimple approach to building a lean muscular physique and burning body fat.
Training ForSize Verses Strength
Sample General WorkoutElements
• Power• Strength• Mass• Abs• Cardio
Workout1. Vert. Jump2a. Squat2b. Inverted Row3a. Incline Bench3b. Face pulls4a. Biceps Curl4b. Triceps Push Down5. Ab/cardio finisher
Variables1. Major movement2. Exercise order
www.FitnessDoctrine.comSimple approach to building a lean muscular physique and burning body fat.
Training ForSize Vs Strength Vs Power
Resources• fitnessdoctrine.com/blog (Fitness)• http://jasoncscs.com/goto/531 (Hybrid Workout)• westside-barbell.com (Strength)• http://jasoncscs.com/goto/olift (Olympic Lifting)• Dan-John.net (Training)• http://triphasemuscle.com
www.FitnessDoctrine.comSimple approach to building a lean muscular physique and burning body fat.
