Okay then.
We must be sure we have a clear understanding of what to expect in the physically athletic sense, and also, what to expect in the field of strength. Aesthetically speaking, if we have a good, sound metabolism and if we use this natural benefit to the greatest advantage, then we can develop quite well training on the 'power' lifts alone. However, we must realize all along that the type of training you are about to encounter through the use of these methods will not, in most cases, develop you into a Mr. America. No, for that you must truly 'pump, pump, pump and pump' some more.
Bulk and power training will give you a basic, sound foundation from which to build. It shall also give you tenacity to keep fighting when it seems all is against you. This is due to the necessity for the power trainer to continually fight against the weight, trying to overcome its heaviness and therefore to add to his own strength. So you can plainly see, although bulk and power training differs quite a bit from physique training, you can use your power training as a future aid in developing an outstanding physique.
One of the initial 'truths' of bulk and power training is:
If the weight feels light, put on a few more pounds.
And such a saying is quite true. The only way you can measure your progress in power training is to continually strive to handle more and more weight in the various exercise movements you perform. Now, just what kind of movements lend themselves to bulk and power training? Just what kind of movements would lend themselves most readily to a bulk and power routine?
The answer is: muscle group movements; movements which activate a greater number of muscle groups all working in complete unison for a common cause -- to make you larger and stronger. You see, one of the 'secrets' of gaining on a bulk and power routine is not to overextend or overtax your energy reserves.
When you work too hard, too long, on isolation exercises, there is a tendency for you to tear down too much and it is therefore impossible for you to rebuild all that you have lost. Now if you cannot rebuild at an even greater rate than you tear down, just how will you be able to grow? The answer is: you won't.! And this is why I say you have to use muscle group exercise movements in your bulk and power routines. They are necessary for your complete success.
What constitutes a muscle-group exercise? Well, putting it quite simply, a muscle-group exercise movement is one which will enable you to work more than one muscle at a time, sometimes as many as three or four, yet all these various muscles will be working while you are performing only one exercise movement, and all these involved muscle groups will be used most severely with a great deal of work being placed upon them and inadvertently, a great deal of strengthening will be taking place all at the same time.
For developing basic body power there are only a few movements which are necessary for you success. However, since the are many variations of each of these movements you will be able to continually substitute one variant of a movement for another, whenever you begin to feel stale. Believe me, this freedom of choice, so to speak, brings with it great relief. For when you know that the exercise movement you are performing or going to perform is correct for your type of training, you sense a 'free' feeling in which you fully understand just what it is you are doing and where it is you are going. You do not have to tax your brain by worrying if the movements you have chosen in your routine will bring you the results you seek, for you know, as long as your mental attitude coincides with your training, and as long as you choose basic bulk and power movements, movements which have been proven successful for many, many years, you simply can't be far from the 'beaten path.'
The basic power movements consist of:
Pressing Movements
Pulling Movements
Squatting Movements
As long as there is at least one of each of these three types of movements in your routine, you can feel that you are following a 'complete' routine. Now don't get me wrong. There is much more to it than just that. I would be either a fool or a liar if I tried to tell you differently. However, I am trying to show you just how simple in construction a bulk and power routine really is. There are no exotic exercises for yu to be worried about. There are no 'secret training systems' to be deciphered and learned. There is no 'unusual' exercise performance for you to try to cope with. No, there is none of this.
All you need to succeed in bulk and power training is plenty of self confidence and plenty of hard work.
Now, in order for me to give you a more complete picture of just what different types of exercise movements come into play in a bulk and power routine, I am going to try and list for you here a rather complete list of them. I shall, along with the exercises themselves, list the various muscle groups each exercise affects. I hope this list will help you understand just what exercises are necessary for our purposes.
Squatting Movements
(A) Full Squat - uses all muscles of lower extremity but especially the hips, lower back, and thigh muscles above and in back of the knees are used most severely.
(B) Half Squat - This is a variation of the Full Squat. Its chief redeeming value is that it easily develops 'lockout power' for the full squatting movement and it enables the user to develop confidence when using heavy weights. It develops basically the same muscle groups.
(C) Bench Squat - The bench squat is very essential as it makes use of the 'rebound' principle and it allows the user to get used to having to have complete control over the barbell at all times. The same muscle groups are involved.
(D) Bottom Squat - These would have to be performed upon a power rack or bar suspended from chains attached firmly to the ceiling rafters. By starting these from the bottom and fighting your way up you develop a great initial drive when you squat in competition. This movement develops practically the same muscle groups, but puts more emphasis, I believe, upon the muscles of the hips.
The four squatting movements which I have just outlined for you are the only squatting ones you need to be concerned with in your training for muscular bulk and power. All others, the front squat, hack squat, sissy squat, leg extension, are of little value to the power training addict. But rest assured, if you work on any of the four mentioned necessary squatting movements as hard as you are supposed to, they will most assuredly work for you.
Pressing Movements
Now we shall go into the pressing movements. These are the movements which will greatly add to the development of your upper body and they should not be strangers to you, for almost everyone uses most of these, right from the first of their training schedules.
(A) Bench Press, Incline Press, Decline Press - These three movements use the same muscles and develop the same muscles almost equally. The muscle groups which are chiefly involved are: the pectorals, upper back, lower back, triceps, shoulder muscles (mainly anterior), and while all these various muscle groups play different parts, they all aim for the same goal: more power in the muscles used in extension movements.
(B) Seated Press, Standing Press - Both movements use the same muscle groups. These are: the deltoids, triceps, upper back, trapezius, and pectorals.
(C) Parallel Dip - This movement develops just about the same muscles but more stress is placed upon the triceps and the deltoids. It is very effective.
(D) Press Behind Neck - Develops all the aforementioned muscle groups but will not directly develop the muscles of the chest. Most strain is felt upon the muscles of the upper and lower back and the shoulders and upper arms. It aids in all overhead pressing.
And there we have a most complete list, I feel, of all the necessary pressing exercises you will need in developing bulk and power. I have also, from this group, left out a few. Among the movements I did not mention are dumbbell presses, one arm presses, triceps presses, etc. The reason for this is simple. These movements are not as effective for developing muscular bulk and power as compared to the movements I did mention. And that makes sense, doesn't it?
So, last but not least, we now come to the basic pulling movements. The foregoing pulling movements are of the utmost importance in your bulk and power training routine. You need these movements even though some of them may seem quite uncomfortable to perform and tedious in operation. Still and all, they are most important.
(D) Press Behind Neck - Develops all the aforementioned muscle groups but will not directly develop the muscles of the chest. Most strain is felt upon the muscles of the upper and lower back and the shoulders and upper arms. It aids in all overhead pressing.
And there we have a most complete list, I feel, of all the necessary pressing exercises you will need in developing bulk and power. I have also, from this group, left out a few. Among the movements I did not mention are dumbbell presses, one arm presses, triceps presses, etc. The reason for this is simple. These movements are not as effective for developing muscular bulk and power as compared to the movements I did mention. And that makes sense, doesn't it?
So, last but not least, we now come to the basic pulling movements. The foregoing pulling movements are of the utmost importance in your bulk and power training routine. You need these movements even though some of them may seem quite uncomfortable to perform and tedious in operation. Still and all, they are most important.
Pulling Movements
(A) Deadlift - This is the basic pulling movement in any power routine. It develops the pulling muscles of the entire body and greatly adds to total body power.
(B) High Deadlift - Just as the half squat aids the legs in having greater lockout power, so does the high deadlift aid the power man in developing a greater 'final pull' when trying to stand up with a heavy weight. Develops the same muscles as above.
(C) Deadlift While Standing On A Box - This movement enables a lifter to develop a greater starting power in the deadlift when trying to start to lift the weight off the floor. It also develops the same muscles as above.
(D) Bent Over Rowing - A basic upper back and upper arm movement which will develop a 'V' shape to the upper back an will help to develop greater pulling power.
(E) Chin With Weight - If enough weight is used in this exercise, it becomes quite effective in developing muscle mass and muscle power. It puts great emphasis on the muscles of the upper arm and the upper back.
And there you have the basic exercises which I consider most important in developing the pulling muscles of the body. Once again, I have left out a few movements. For instance, I have not included here any reference to curling motions. This is because I feel that the amount of results you will receive from practicing the curl, if any, will be negligible when compared to the results you will obtain from following the movements I have outlined for you.
I shall repeat for you here and now, once more, the basic necessities required for correct and effective bulk and power training. First and foremost, you must have a tremendous desire to succeed and a correct mental attitude toward your training. Next, you must take into consideration your natural talents and abilities and develop for yourself reasonable goals. Following this, you must inquire as to just what constitutes a result producing bulk and power routine, and last but not least, you must put such correct instruction into practice. As long as you keep these pertinent facts ever present in your mind, success will inevitably come your way. It is a simple matter of balance. If you force your body to develop in a certain way, it will do all in its power to develop just the way you want it to. And as long as you do not allow your enthusiasm to run away with your common sense, you will most undoubtedly succeed. This I promise you.