Power and Bulk - Joe Weider

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Power and Bulk Routine From the Early Weider System
by Joe Weider

Physical power and potential muscle size are directly related. I have seen this proved time and time over. As an example, when Reg Park first visited America in 1949, he possessed a good physique, one which had already won him the title of Mr. Britain. At my suggestion, he made his workouts shorter, and pushed himself to the limit in power. The results were dramatic. As he gained new power in the bench press, cheating curls, squats and the other exercises in his program, an increase in strength led to greater physical size. I offer the above illustration to impress upon you the importance of working for power when training. Because of this power you will be able to work harder in future programs due to your strength.

In training for power, as opposed to strict bodybuilding, you have to follow different principles. Your workouts must be shorter, but far more intense.

In this course each exercise should be performed for 2 sets only, and you should try to use a weight which will permit you to perform 6 repetitions each set. I say TRY to use such a weight, for if you are training properly it will not always be possible for you to do it. Using the floor press off boxes as an example, here is what you should do. Your first workout, select a weight with which you feel you can perform 6 correct repetitions the first set. Perform this first set, and if your weight selection has been correct, you will just barely succeed with the 6 reps with very little strength to spare. Then, take a rest of three to five minutes and perform your second set. If the weight has really been close to your limit, you may find it impossible to perform the full 6 reps on this second set. However, you will be able to perform 3, 4 or 5, and that will be satisfactory for that workout.

Now, the next workout use this same weight and once again perform 6 reps for the first set. Chances are you will find them a little easier than the last workout. Take a rest and again attempt to perform the full 6 reps in the second set. This time, because you did not extend yourself so much the first set, you may be able to force out one or two more reps, possibly performing the full 6 repetitions for your second set.

The next workout add weight to the bar, and once again 6 reps will no doubt be your absolute limit on the first set. The second set, you will be lucky to squeeze out 3, 4 of 5 hard reps again. However, in a few workouts you will again find that your strength has increased to the point of being able to do two full sets of 6 repetitions, and once again at your next workout you will increase the weight on the bar. Just as long as the weight is never more than you can use for 6 reps the first set you are training right.

The entire pattern to follow during this routine is to concentrate solely on using heavier weight, heavier weight all the time. You are to cheat in the exercises using a swing and some momentum from the body, a bounce, or any exercise style which will allow you to handle heavier weights. Think always of power.

EXERCISE 1

Shoulder Bridge – This exercise is performed by holding a barbell at the chest while lying on the ground. The body is then arched and raised up high on the upper back and shoulders, and the weight is pressed to arm’s length above the chest. If you raise your body, bending your legs and placing your feet under the hips to do so, you can partly roll and partly lift the bar with you until it is securely at the chest. From this position, you raise high onto the upper back and shoulders, pressing the weight at the same time.

You remain in this position and lower the weight only as far as the chest, remaining in the shoulder bridge position, once again pressing it to arm’s length above the chest. After you complete what you are certain is your final repetition, you allow the weight to ride forward until it rests on the body at the waist, and you then lower the hips to the ground. The weight will lower along with them.

Practice this movement with a light weight at first, until you learn the most efficient way of getting the weight off the ground and to the starting position of the press, and then back to the ground again. The secret in raising maximum weights in the shoulder bridge is to press hard with the legs and to raise as high as possible onto the upper back and shoulder. The higher you raise, the greater a poundage you will be able to handle, and in turn you will develop greater power.

EXERCISE 2

Cheating Barbell Curl – In this exercise you will soon be using from 150 to 200 pounds. No attempt is made to maintain a strict body stance. Instead, at the start of this exercise you are to bend forward, thrusting the hips to the rear to do so. Then, you whip the hips to the front, and at the same time you start curling the bar to the shoulders. When you reach the halfway point, or the approximate sticking point of the curl, bend the body back to give you greater curling power.

In lowering the weight, control it as much as possible on the way down. As it lowers, bend the body forward so that once the weight touches the thighs again you will be all set to whip it back up in the curl. In this way you can set up a strong exercise rhythm.

EXERCISE 3

Deadlift Off Boxes – This exercise is one of the greatest bulk and power builders in the world. It is simply performed. You set up the barbell on two boxes at a height above the knees. Then, you raise the weight off the boxes, assuming a standing position. Lower the weight and repeat. Do not rush progress in this exercise. Rather work up gradually, adding a few pounds each workout until you reach your maximum poundage. You will soon be using a lot of weight in this movement, for 500 pounds is not exceptionally heavy to use.

EXERCISE 4

Cheating Lateral Raise – Stand erect, holding a pair of dumbbells, one in either hand with the weights held to the back, behind the body. Then, with a slight motion from the legs, and a heave from the body, the dumbbells are moved off to the side and overhead. The elbows are permitted to bend slightly while raising the weight above the head to permit you to use heavier poundage. Lower the weights to the side, controlling them as they are being lowered and then swing them up again.

EXERCISE 5

Bench Squat – To perform this exercise you place an exercise bench or strong box to your rear. You then take the barbell off the squat racks, as in the regular barbell squat, stepping back until your hips are directly over the stool. You then squat down and sit on the box. Just sit down as you normally would into a chair, of course carefully maintaining your balance so as not to lose the weight or overly lean forward while doing so. As soon as your buttocks touch the bench you return to an erect position. DO NOT BOUNCE, or jar yourself by sinking down into the squat too fast. Rather, keep yourself in complete control at all times and make the legs, hip and back do all the work.

EXERCISE 6

Cheating French Press – Start this exercise holding a barbell above the head while standing, with a fairly close grip. Now, lower the weight behind the head by bending the elbows. However, while doing this keep the elbows up high, with action being restricted as much as possible to the elbows and lower arms. There will be some movement in the upper arms, but make every effort to hold this to a minimum. Once the weight has arrived behind the head, still keeping the elbows pointed high, raise it up again to arm’s length above the head. However, you can cheat by using body motion in this to help you to use a heavier weight. You can cheat in any way you find efficient – OTHER than changing the position of the elbows, which must remain pointed high at all times.

EXERCISE 7

Cheating Rowing Motion – The cheating rowing motion is performed identical to the bent over rowing motion, except that you use considerable body motion in the cheating version to permit you to handle heavier weight. Use a comfortable hand spacing, neither too wide or too narrow. Get a secure grip on the bar and then with a combined action of the arms, upper body and lower back, pull up the weight to the chest. Use as much body action as you need to really pull up a heavy weight in this exercise.

EXERCISE 8

Floor Press Off Boxes – Here is one of the greatest upper body developers ever devised. It strengthens and builds up the wrists, forearms, upper arms, shoulders, pectorals and upper back. It also gives you greater tendon and ligament strength, so important when training for power. To perform the exercise you raise a barbell onto two boxes, which should be approximately 12” high, You then lie under the bar so that it crosses your upper chest. Take a wide handgrip on the bar and then press it out to arm’s length. The barbell should be raised high enough off the ground so that you will have to press it out only 3 to 4 inches to reach arm’s length. You will be amazed at how rapidly your strength will increase in this exercise. At first, 150 to 200 pounds may be more than enough. In a few weeks you will be able to use 50 pounds more and 400 to 500 pounds is not a heavy weight to press out in this manner.

This concludes your power and bulk routine. Train three times a week and give everything you have to the 16 sets in this course of exercise.