- Main Goal:
- Workout Type:
- Training Level:
- Days Per Week:
- Equipment Required: Barbell, Cables, Dumbbells, EZ Bar, Machines
- Target Gender: Male & Female
Feel free to tweak any of this, for this is just a general guideline. You want your workout to fit your individual needs.
The Power Muscle Burn System
This muscle training system will help you build muscle and strength by focusing on three different training approaches, all used in the same workout. You will be performing the following types of sets for each muscle group:
- Power. You will perform power sets to lead off the workout. Power sets are performed in the 3 to 5 rep range. Use the same weight for each of the sets. When you can perform 5 reps for all power sets, move up in weight. Major muscle groups will perform 2-4 power sets per workout, and minor muscle groups will perform 2 power sets per workout. Please note that for some minor muscle groups, power sets do not make sense, or they are not realistic. For example, it is difficult to perform extremely heavy resistance abdominal sets.
- Muscle. Muscle sets are performed in the 6 to 12 rep range. Use the same weight for each of the sets. When you hit the upper rep limit of 12 for all muscle sets, move up in weight. Major muscle groups will perform 4-6 total muscle sets in each workout, using 2 different exercises. Minor muscle groups will perform 2-4 total muscle sets in each workout, using 1 to 2 exercises. You can also perform a single exercise for 3 sets.
- Burn. You will perform 1-2 burn sets for each muscle group - generally using isolation movements. Pick a weight that allows you to hit 15 to 20 reps, and then perform 40 total reps. How? Do as many reps as possible, then take a slight rest and perform more reps. Rest only long enough to regain the energy and willpower to perform 1 to 3 more reps. Keep pushing yourself through the pain until you hit 40 total reps. When you can hit 25+ reps from the start without stopping, add weight. Major muscle groups will utilize 2 burn sets, minor muscle groups will use 1-2 burn sets.
Power Muscle Burn Notes
- Failure - I do not recommend training to failure. Try to perform each set until you feel like you may fail on the next rep, then stop. It’s ok if you occasionally fail on a set, but do not purposely try to train to failure on every set.
- Progression - You must have the goal of progressing on every set of every workout. Sets performed with a half-hearted effort are wasted. If you lack energy or are pressed for time, it’s better to perform fewer quality sets then it is to waste sets.
- Splits - You can split this system numerous ways, but remember that training more then 4 days per week is generally not beneficial for natural bodybuilders. What is the best split? The one you will use and stick with.
- Small Tweaks - What if I don’t like training in the 6 to 12 rep range, and want to train in the 6 to 10 rep range? Then train in the 6 to 10 rep range. What if I don’t like training in the 3 to 5 rep range? Then train in the 4 to 6 rep range. 40 burn reps are too difficult!? Then aim for 30 burn reps. Note: small tweaks are ok, as long as you are using the core mechanisms of this program. Don’t obsess about the details - obsess about moving weight and getting bigger!
- Alternating Exercises - It is not a bad idea to alternate exercises every other week. You can’t possibly fit every exercise into every workout. For example: for muscle sets you could hit dumbbell bench presses one week and chest dips the next week.
- Total Sets - It is better to start with the minimal amount of sets, and build in to this routine by adding sets if you find you need more work.
- Calves - Please note that there are no power sets for calves. I am not convinced that calves respond effectively to lower rep training.
- Quads - If you love pain, you can do a single 20 rep set of squats for your quad burn work.
4 Day Power Muscle Burn Split
The 4 Day Power Muscle Burn split:
- Day 1- chest and biceps
- Day 2- OFF
- Day 3- quads and hamstrings
- Day 4- shoulders and triceps
- Day 5- OFF
- Day 6- back, calves, and abs
- Day 7- OFF
Chest and Biceps
Bench press – power (4 sets, 3-5 reps
Incline Bench Press – Muscle (2-3 sets, 6-12 reps)
Dumbbell Bench Press – Muscle (2-3 sets, 6-12 reps)
Dumbbell Flys – Burn (2 sets, 40 reps)
Pinwheel Curls – Power (2 sets, 3-5 reps)
Standing Barbel curl – Muscle (2-3 sets, 6-12 reps)
Cable Preacher Curl – Burn (1-2 sets, 40 reps)
Quads and Hamstrings
Squat – Power (4 sets, 3-5 reps)
Leg Press – Muscle (2-3 sets, 6-12 reps)
Front Squat – Muscle (2-3 sets, 6-12 reps)
Leg Press – Burn (2 sets, 40 reps)
Romanian Deadlift – Power (2-4 sets, 3-5 reps)
Romanian Deadlift or Leg Curl – Muscle (2-3 sets, 6-12 reps)
Leg Curl – Burn (1 set, 40 reps)
Shoulders and Triceps
Seated Barbell Press – Power (4 sets, 3-5 reps)
Seated Arnold Press – Muscle (2-3 sets, 6-12 reps)
Barbell Front Raise – Muscle (2-3 sets, 6-12 reps)
Dumbbell Lateral Raise – Burn (2 sets, 40 reps)
Closegrip Bench Press – power (2 sets, 3-5 reps)
Seated French Press – Muscle (2 sets, 6-12 reps)
EZ Bar Skullcrusher – Muscle (2 sets, 6-12 reps)
Cable Tricep Extension – Burn (1 set, 40 reps)
Back, Calves and Abs
Deadlift – Power (2-4 sets, 3-5 reps)
Barbell rows – Muscle (2-3 sets, 6-12 reps)
Lat Pull Down – Muscle (2-3 sets, 6-12 reps)
Seated Cable Row – Burn (2 sets, 40 reps)
Seated Calf Raise – Muscle (2-3 sets, 10-15 reps)
45 Degree Calf Raise – Burn (2 sets, 40 reps)
Abs:**Perform Ab Work out of choice**
Posted on Monday, 12 March
Tagged as: fitness blog muscle workout exercise