Power-bodybuilding, Mike O'Hearn

Bring powerlifting into your programme!! 

Firstly I apologise for not posting a blog recently. Work has been manic and I haven't been able to train a great deal, let alone blog about my training.

Many of you will know I've recently being using a lot of Mike O'Hearns training methods, especially the use of the blunt trauma training at the beginning of the workout. This basically being very little use of warm up sets making sure not to hit fatigue early, followed by few reps as you move up in a pyramid fashion hitting your heaviest weight for the most about if reps. He is however a big supporter and in some ways founder of power-bodybuilding. After watching some of his videos I really have implemented this into my routine, bringing down my volume and focusing more on one heavy movement at the beginning followed by accessory work to just finish off the muscle group. Trust me this really works as your second and third exercises fill so light after hitting it so heavy prior. I like to put in drop sets on the first exercise following my heaviest set, really focusing on time under tension, flushing blood into the muscle. This type of training also ensures you hit the target area hard and get out, as oppose to spending hours in the gym, not getting anywhere like many of us do. He is an example of my Chest, Back and Legs routine.

Chest

1) Bench Press, 4 warm up sets up to working weight, no more than 4 reps. 

7x4 working sets, triple Dropset on the last set. 

2) Heavy Incline Flies 5x10 super set, weighted dips 5x8.

3) Single Incline Press 4x12

Back

1) Deadlift, warm up to working weight. Same principle as bench.

8x3 working sets. Than 8 reps at 80%, 10 at 70% and 15 at 60%.

2) Heavy Barbell Row 5x8

3) Lat Pull down 5x10 Super set with close grip pull downs. 

Legs

1) Back Squat, same principle.

10x4 working sets. Body weight on bar, hit 100 reps.

2) Weighted Lunges, 5x8

3) Leg Extensions, 4 sets of upsets, hitting 15 reps at each weight. 4 increments in total.

And there you have it, three workouts that will leave you in pieces using the power-bodybuilding principle. Certainly give them a try and see what you think. 

Jack