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IronZen - PowerH

Source: IronZen © - Workout Routines

The strength and mass gain training program IronZen – PowerH is a modification of the popular program from Boris Sheiko and is considered to be one of the best if not the best at all! The workouts are difficult and require complete recovery and the highest quality if diet. In addition such systems are hard to understand, which significantly limits the number of users.

I’m sure many of you could see how fast the powerlifters develop under supervision of good instructors, while bodybuilders are trying to get to steroids. The secret is in the given methodology.

Despite the fact that main goal of the program is strength, muscle mass grows rather well. The main growth happens due to the increase of the shoulder girdle and legs.

The physiological significance of the program is to perform a large number of "lifts" with significant weight, but not allowing overtraining (limited failures).

Special features:

  • load is strictly dosed;
  • minimum quantity of exercises;
  • large quantity of lifts;
  • limitations for ectomorphs;
  • 3 workouts per week (2 also allowed).

Now about the workouts

The table below shows exercises, sets, weights (in % from one-rep maximum)and the number of reps. You should perform the required number of sets with required weight, "extra" reps are not performed even if you have more strength.

The weight is calculated in % from one-rep maximum (1RM). 1RM is the weight you can lift or press only one time.

There are 2 ways to determine your 1RM:

  1. Direct method – through trial and error and simply requires the exerciser to complete one full repetition with the maximum weight (subsequently decreasing the quantity of reps in the set up to 1 while increasing the weight up to maximum). But this is not always an acceptable way, because it loads the organism too much.

  2. Calculation method. RM is determined on the basis of previous training experience using a weights calculator.

After 1RM is determined and in order to make the training process easier it is better to make % table of weights (see example below) and select the weights during workouts using these data.

The example of weight table, lb

Excersise 100% (1RM) 85% 80% 75% 70% 65% 60% 55% 50%
Bench press 220 187 176 165 154 143 132 121 110
Squats 240 204 192 180 168 156 144 132 120
Deadlift 250 212,5 200 187,5 175 162,5 150 137,5 125

1RM remains constant throughout the cycle, overstating RM is unacceptable. A new cycle begins with recalculation of 1RM; you can use direct method every 3 cycles.

 

 

Rest between sets and exercises – 2-4 minutes.

The strength and mass gain training program after Sheiko IronZen – PowerH

Excercise Sets Weight Reps
Workout 1
1 Barbell bench press 1
2
2
4
[en, mes]
50%
60%
70%
75%
75%
5
4
3
3
3
2 Squats 1
2
5
50%
60%
70%
5
5
5
3 Barbell bench press 1
2
4
50%
60%
65%
6
6
6
4 Dumbbel Flyes [en, mes]   5
Workout 2
1 Barbell deadlift 1
2
2
4
50%
60%
70%
75%
5
5
4
3
2 Incline Barbell Bench Press 4, 6 [en, mes]   4
3 Dip Machine 4, 5 [en, mes]   5
4 Deadlift from plinths (blocks) 1
2
2
3
[en, mes]
50%
60%
70%
80%
80%
5
5
4
3
3
5 Hanging Leg Raises 3   max
Workout 3
1 Barbell bench press 1
1
1
1
2
2
[en, mes]
1
1
[en, mes]
[en, mes]
50%
55%
60%
65%,
70%
75%
70%
65%
60%
55%
50%
7
6
5
4
3
2
3
4
6
8
10
2 Dumbbel Flyes [en, mes]   10
3 Squats 1
2
2
3
[en, mes]
50%
60%
70%
75%
75%
5
4
3
3
3
4 Triceps pushdown 2
[en, mes]
  10
10
Workout 4
1 Squats 1
2
2
4
[en, mes]
50%
60%
70%
80%
80%
5
4
3
2
2
2 Barbell bench press 1
1
2
5
[en, mes]
50%
60%
70%
80%
80%
5
4
3
2
2
3 Push-ups 5   max
4 Squats 1
1
4
55%
65%
75%
3
3
3
Workout 5
1 Deadlift to knees 1
2
4
50%
60%
70%
4
4
4
2 Barbell bench press 1
2
5
50%
60%
70%
5
5
4
3 Butterfly [en, mes]   10
4 Barbell deadlift 1
1
2
4
[en, mes]
50%
60%
70%
75%
75%
4
4
3
3
3
Workout 6
1 Squats 1
1
2
6
50%
60%
70%
75%
4
4
3
3
2 Barbell bench press 1
1
2
2
2
1
[en, mes]
1
[en, mes]
50%
60%
70%
75%
80%
75%
70%
60%
50%
6
5
4
3
2
4
5
6
7
3 Incline Dumbbel Flyes 3
[en, mes]
  10
10
4 Triceps pushdown 3
[en, mes]
  10
10
5 Squats 1
1
4
55%
65%
75%
3
3
2
Workout 7
1 Squats 1
2
2
4
[en, mes]
50%
60%
70%
80%
80%
5
4
3
3
3
2 Barbell bench press 1
1
2
5
50%
60%
70%
80%
5
4
3
3
3 Push-ups 5   max
4 Squats 1
1
4
[en, mes]
50%
60%
70%
70%
5
5
5
5
Workout 8
1 Deadlift to knees 1
1
2
4
50%
60%
70%
75%
4
4
4
4
2 Barbell bench press 1
1
2
2
2
2
1
[en, mes]
1
[en, mes]
1
50%
60%
70%
75%
80%
75%
70%
65%
60%
55%
50%
6
5
4
3
2
3
4
5
6
7
8
3 Dumbbel bench press 3
[en, mes]
  10
10
4 Deadlift from plinths (blocks) 1
2
3
[en, mes]
60%
70%
80%
80%
5
5
4
4
5 Hanging Leg Raises 3   max
Workout 9
1 Barbell bench press 1
1
2
4
[en, mes]
50%
60%
70%
80%
80%
5
4
3
2
2
2 Squats 1
1
2
5
50%
60%
70%
75%
5
5
5
4
3 Barbell bench press 1
2
4
50%
60%
65%
6
6
6
Workout 10
1 Squats 1
1
2
2
2
[en, mes]
50%
60%
70%
80%
85%
85%
5
4
3
3
2
2
2 Barbell bench press 1
1
2
4
[en, mes]
50%
60%
70%
80%
80%
5
4
3
3
3
4 Dips - Triceps Version 5   8
5 Squats 1
1
2
3
[en, mes]
50%
60%
70%
80%
80%
5
4
3
2
2
Workout 11
1 Barbell bench press 1
1
2
2
2
[en, mes]
50%
60%
70%
80%
85%
85%
5
4
3
3
2
2
2 Barbell deadlift 1
1
2
2
3
50%
60%
70%
80%
85%
4
4
3
3
2
3 Barbell bench press 1
1
4
55%
65%
75%
5
5
4
Workout 12
1 Squats 1
1
2
6
50%
60%
70%
80%
5
4
3
3
2 Barbell bench press 1
1
5
50%
60%
70%
5
5
5
3 Dips - Triceps Version 4
[en, mes]
  8
8
4 Hanging Leg Raises 3   max

* - sets with the marks [en, mes] are performed only by endomorphs and mesomorphs; ectomorphs do not perform them.

You can train according to this program for quite a long time, even up to 4 months. After each cycle it is recommended to rest for a week from training.

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