Saturday, February 16, 2008

Some Bulk and Power Routines - Anthony Ditillo



Top Photo - Paul Anderson
http://www.chidlovski.net/liftup/l_galleryResult.asp?a_id=6

Bottom - Doug Hepburn being aided in Stockholm by a Russian coach.
http://www.time.com/time/magazine/article/0,9171,858273,00.html

I do not feel that anyone can train a person as well as they could train themselves. What may work for me may not work for you. I would advise anyone who is interested enough to follow these examples to substitute the various exercise movements which I have used with ones which work better for him in the long run.

Before I begin with the actual routines, there are a few things which I would like to discuss with you. First of all, you must realize that we all cannot be champions. All of us cannot break records or own a prize winning physique. But these rather depressing facts should not detain you from trying your best to succeed as much as you can. Can’t you see that the journey is more important than the journey’s end, in this case? Wouldn’t it be rather idiotic to decide not to train even though you like to, simply because you feel that will never be able to make it to the top? I mean, once you get to the top there is no other place to go but down, right? So then, why do so many of you place such a great value on becoming world renowned in the field of either strength or bodybuilding. Enjoy yourself. Allow yourself to think. Live life as best you can. Do not neglect the other aspects of your existent spectrum.

There are too many lifters and bodybuilders today who have nothing to offer anyone but their ability to either lift up a heavy weight or flex a large arm muscle. These men are only half alive, they live only in a physical world. They have neglected the intellectual side of their lives. They have neglected to feed their spiritual appetites. They are a very sad breed of men.

BULK AND POWER ROUTINE NO. 1 –

Monday, Wednesday and Friday:

(A) Bench Press: 5 sets of 2-4 reps

(B) Bench Press: 2 sets of 10 reps

(C) Full Squat: 5 sets of 2-4 reps

(D) Full Squat: 2 sets of 10 reps

(E) Deadlift: 5 sets of 2-4 reps

(F) Deadlift: 2 sets of 10 reps

In this routine you will be performing the three basic power lifts. In it you use both low and high repetitions. This will allow you to gain in both muscular power and muscular size.


BULK AND POWER ROUTINE NO.2 –

Monday:

(A) Bench Press: 5 sets of 3-5 reps

(B) Incline Press: 5 sets of 3-5 reps

Wednesday:

(A) Bent Over Row: 5 sets of 3-5 reps

(B) Hang Cleans: 5 sets of 3-5 reps

Friday:

(A) Full Squat: 10 singles using 90% of your one rep limit

(B) Deadlift: 10 singles using 90% of your one rep limit

In this routine I have you working for bulk in the upper body while you are specializing on the lower body for power. The sets and reps are well suited to gaining in both and I have even broken down the workouts themselves into three distinct sections. I have you working the chest and shoulders on Monday and the back and arms on Wednesday (rowing and cleans work the arms quite hard!). Then on Friday I have you really work your thighs and hips and back.


BULK AND POWER ROUTINE NO. 3 –

Monday:

(A) Full Squat: 1 set of 20 reps using a weight which is 50lbs. greater than bodyweight. Take 5 deep breaths between each rep.

(B) Deadlift: 1 set of 20 reps using a weight which is 50 lbs. greater than

bodyweight. Take 5 deep breaths between each rep.

(C) Heavy Bent Arm Pullover: 5 sets of 5-7 reps, maximum weight

Wednesday:

(A) Full Squat: 5 sets of 5-7 reps

(B) Deadlift: 5 sets of 5-7 reps

(C) Bench Press: 10 singles with 90% of your 1 rep limit

Friday:

(A) Half Squat: 5 sets of 3-5 reps

(B) High Deadlift: 5 sets of 3-5 reps

(C) Seated Press: 10 singles with 90% of your 1 rep limit

This routine has you training for power on the bench press and the seated press while your leg and back work aids in gaining size.


BULK AND POWER ROUTINE NO. 4 –

Monday and Thursday:

(A) Bench Press: 10 sets of 3 reps

(B) Bent Row: 10 sets of 3 reps

(C) Full Squat: 10 sets of 3 reps

Tuesday and Friday:

(A) Incline Press: 5 sets of 5-7 reps

(B) Deadlift: 5 sets of 5-7 reps

(C) Half Squat: 5 sets of 5-7 reps


BULK AND POWER ROUTINE NO. 5 –

Monday:

(A) Full Squat: 10 sets of 3 reps

(B) Dip: 5 sets of 5-7 reps

(C) Weighted Chin: 5 sets of 5-7 reps

Wednesday:

(A) Deadlift: 10 sets of 3 reps

(B) Bent Arm Flyes: 5 sets of 5-7 reps

(C) Curl: 5 sets of 5-7 reps

Friday:

(A) Bench Press: 10 sets of 3 reps

(B) Half Squat: 5 sets of 5-7 reps

(C) Rack Deadlift: 5 sets of 5-7 reps

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