Strength and Power goes hand in hand with muscle growth

When attempting to build muscle for physique or power lifting reasons building strength and power is an important part the equation, focusing on strength and power for a period of time or alternating power and strength with your muscle building routine can greatly help the quest towards achieving your goals. More Strength means more weight lifted which will ultimately lead to more muscle growth .

Alternating the workout and supplement regime below with the muscle building routine on this site(4 weeks of each is ideal ) will help you avoid plateaus and maximise your progress

One word of warning though this routine include the use of very heavy weights so please ensure you have sufficient training experience to keep perfect form and preferably use a spotter.

Power and Strength Routine

Monday

Exercise

sets
reps
rest
Incline Bench Press
3
3
2 -3
Dumbbell Bench Press
3
3
2 -3
Barbell Shoulder Press
3
3
2-3
Upright Row
3
3
2-3
Barbell Row

3
3
2 -3
Wide grip pull up ( weighted if possible )
3
3
2 -3
Barbell Shrug
3
3
2 -3
Cable crunch
3
8-10
1
 

Wednesday

Exercise      
Squat
3
4
3
Leg press

3
3
3
Romanian Deadlift
3
4
3
Standing Calf raise
3
3
2
Close grip Bench press
3
3
2
Barbell Curl
3
3
2
       
Friday      
Incline Dumbbell Bench
3
6
2
Dumbbell Flye
3
6
2
Weighted Dip
3
4
2
Dumbbell shoulder press
3
6
2
Lateral Raise
3
6
2
Front pull down
3
6
2
Bent over row
3
6
2
Cable Row
3
6
2
Dumbbell Shrug
3
6
2
Reverse crunch
3
12-15
1


Cardio: If you wish to include some cardio in your routine skipping is ideal for building power , strength and Balance

Power and Strength Diet

Awake – 2 x Bulgarian Tribulus caps

Breakfast – 100g Oats, 30g raisins, 1 whole egg and six whites scrambled, 1 serving Profusion mixed with semi skimmed milk, 1 banana


Mid morning, Wholemeal Chicken Sandwich , Apple

Lunch – 250g Sweet Potato, 150g Chicken breast large salad

Mid After noon 1 Tin Tuna ,1x bran Bagel , 2 slices low fat cheese , Large Banana

30min pre WO 1 serving of CE-XT 2 x Bulgarian Tribulus caps

Train
PWO, one serving of Profusion mixed with water

Dinner – 250g Salmon Steak, 250g baked Potato and large bowl of steamed Vegetables


30-60mins before pre bed snack – 1 ZMA Complex tab


Pre bed snack... 200g of cottage cheese or quark ( substitute 1 scoop Express whey and skimmed milk as an alternative ) , 2 oat cakes , flax oil and a handful of mixed nuts.

RRP: £167.87   Select Profusion
flavour 1		 Quantity:  
Our Price: £114.95 Select Profusion
flavour 2
Select CE-XT flavour
 
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