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3 x 3 Powerlifting Routine
The 3×3 powerlifting system is performed in an 8 week cycle, comprised of 2 phases. Phase 1 is a high volume phase which is used to work on lift form and building muscle mass, and Phase 2 which is focused on building strength.
Before beginning the 3×3 routine, you must know your current 1RM for squat, [...]
Old School Westside Barbell Training
Old School Westside Barbell Training.
Old school Westside Percentage Training.
SQUAT and BENCH
Week 1: 70% x 8×3
Week 2: 75% x 8×3
Week 3: 80% x 6×3
Week 4: 85% x 5×2
Week 5: 80%x2, 85%x2, 90%x2
DEADLIFT
Week 1 – 15 singles @ 65%
Week 2 – 12 singles @ 70%
Week 3 – 10 singles @ 75%
Week 4 – 8 singles @ 80%
Week 5 [...]
The Second Key to Old School Success for New School Beginners: Rest Like A Baby
If you don’t make time to rest, you won’t have time to grow. That’s the long and short of it. Most gym goers, and especially first time beginners, place most of their emphasis on their workouts. Huge sets, super sets, and ten exercises per bodypart are just some examples of how many in the gym [...]
The Real Arnold Schwarzenegger Beginner Programs
.Arnold Schwarzenegger and Reg Park
At age 15 Arnold glanced in a store room window and saw what was a cover of a magazine depicting the new Hercules movie starring none other than Reg Park. Arnold was not a man to learn from books or abstract ideas but by identifying with what he considered to be [...]
Bulldozer Bodybuilding Bulking System
Much is said about the subject of bodybuilding bulking. Two primary bulking camps exist: clean and dirty. Clean bodybuilding bulkers believe that you should eat an excess amount of calories, but they should come from healthy sources. Dirty bulkers believe that a calorie is a calorie, and regardless of its source – healthy or junk [...]
An In-Depth Look at the Spartan 300 Workout
An In-Depth Look at the Spartan 300 Workout, by Mike Westerdal
The film 300 was a box office hit, grossing over $300 million. But it wasn’t just the film that was getting all the attention-there was just about as much talk about the actors’ incredibly sculpted physiques as there was about the movie’s plot, acting, special [...]
Heavy Negatives are Positively a Good Idea
Heavy Negatives are Positively a Good Idea, by Mike Westerdal
www.criticalbench.com
This article will assume that you are trying to increase your strength. If you go to the gym to stay in shape, maintain your strength, or even worse, to avoid getting fat, than don’t waste your time reading this. However, if you set your goals for [...]