Heavy-Duty Power Workout – Sample Workout


Power workouts are often a necessary training cycle for body size because strength is the base of size. Reg Park said, “If I wanted to have the best physique in the world, I would also have to be the strongest bodybuilder in the world… from then on I started to push the poundages… at that time (after lifting heavy for quite some time) I was not only considered the best built bodybuilder in the world but the strongest.” At the time, the director of the upcoming “Hercules film” took one look at Reg and said, “He is Hercules” such had been the effect on his physique of all the heavy bodybuilding training he had done in the 10 to 12 years previously. Power bodybuilding is very effective for producing massive muscles. Samir Bannout believes in going heavy most of the time because it activates deep muscle fibers and produces greater muscle density. The heavy-duty power workout focuses on lifting very heavy weights for a low repetition range. This will increase the power and low-repetition strength of the body for future training cycles.


Bench presses – 3 to 4 sets, 3 to 5 rep range

Narrow dips, weighted – 2 sets, 3 to 5 rep range

Clean and jerks – 2 sets, 3 to 5 rep range

Triceps bench presses – 2 sets, 3 to 5 rep range

Heavy curls – 2 to 3 sets, 3 to 5 rep range

One-arm T-bar rows – 2 sets, 5 to 8 rep range

Leg presses – 2 to 3 sets, 5 to 8 rep range

Stiff-leg deadlifts – 2 to 3 sets, 3 to 5 rep range


This workout should be divided into two sections. You can divide the workout as you see fit. Make certain to take 2 or 3 days rest between each workout. Go quite a bit heavier in your workout poundage for each exercise but work into the heavier stuff. Work up to a point where the weights are so heavy that you cannot go beyond the listed repetition range. The heavy weights are very challenging so make very certain to include a lot of stretching before, during and after these workouts.

The heavy-duty power cycle is one that you should do every now and then to keep your power and strength high. Do not stay with this workout all of the time; simply use it for 2 or 3 months then move on to another type of size cycle.

Source by Morris Mendez


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