Here in Week 7-9 of my free 12-week lean bulk trainer “Basic & Big” we are doing some ‘Power Rack Training’. I wanted to explain my process so anybody can give it a go. This is a great technique to build strength and muscle.
I’ve been selecting one compound movement for each major muscle group to do in the power rack and I typically start with this exercise.
Chest: Bench Press
Triceps: Close Grip Bench Press
Back: Bent Over Row and Deadlift
Shoulders: Military Press
I’ve been doing 4 working sets of each movement on their respective day. My process is as follows:
- Sets 1 & 2 are done near full range of motion or without side bars at all. I strive to increase weight on Set 2 while still hitting the desired rep range and incorporating ‘pause-rest’ if needed. Pause-rest: Upon hitting failure resting 4-8secs and then continuing on with the set.
- Set 3 I raise the side bars by one and increase weight completing the desired rep range.
- Set 4 I raise the side bar by one more and increase the weight again completing the desired rep range and incorporating pause-rest as necessary.
On that final set you should be using quite a bit more weight than you started and still hitting the same number of reps. I do my reps from a dead stop off the side bars, but do my best to been the muscle I am working activated. I won’t lift this way all the time, but for a short cycle of weeks to increase strength and muscle then I get back to the normal ‘free’ versions of these exercises.
Michael Wittig, ISSA CPT
IPE Natural Pro
Kaged Muscle Athlete
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