The Power/Mass Variation Program

 A Unique Training Split for Size, Strength, Muscle Mass, AND the Look of Power

     As humans—and as lifters—we tend to be creatures of habit.  In many ways, this is good.  If we want to be skilled at something, anything really, we need to make a habit of practicing it, practicing it well, and practicing it often.  If you want to make good gains—in strength training, mass-building, or a combination of both—you must be consistent first and foremost.  But, as lifters, it can sometimes actually hinder us, or, at the very least, not allow us to take full advantage of different training strategies.  Because, since we are creatures of habit, we create a habit of training the same way for each of our muscle groups or for all of our lifts.  Sometimes, however, it might help to take an almost counterintuitive approach to training.  And that’s exactly what this program is.  (In fact, I suppose that I could have titled it “The Counterintuitive Power-Mass Variation Program” but, as that’s wordy-as-hell, we’ll just leave it as is.)

     Often, if a lifter wants to embark on a 10x10 program for his chest, he’ll do the same thing for all of his muscle groups.  Or if a powerlifter wants to build up her deadlift through a heavy singles-only regimen, she’ll do the same thing for her squats and her bench press.  But, in all honesty, you don’t have to train in this manner.  You could do a heavy, multiple singles routine for your squats, a 10 sets of 10 approach for your arms, and a Westside-style program for your bench press, and make great gains, especially if that’s really how you enjoyed training each muscle/lift.  This program takes a similar approach, albeit one geared primarily toward hypertrophy and then strength.

     Before we get into the details of this program, let me outline who should and who should not utilize this training.  This is not a program for beginning lifters.  If you are just starting out, or if you’ve been training for a limited amount of time, then stick with a full-body program, and then switch over to a two-way split program before performing this program (or anything similar).  Although this possibly could be utilized by some older lifters, this program is, by and large, meant for younger trainees.  This is also not a program for someone purely interested in strength.  It is meant for lifters who are at least at the “intermediate” level and want to train for a combination of bodybuilding and power/strength-building.  Now, it would also be good for any bodybuilders—even if strength is not one of their goals—who have been training with higher-repetitions for more than a couple months.  Even if your goal is hypertrophy alone, you need to spend some time using heavier weights, especially on the “power” muscles of the back and legs.

     As mentioned in the subtitle, this is a program meant to give you the “look of power.”  (I have heard this sometimes called the “yoked” look.)  What is the look of power?  Here is how Ken Leistner described it in a March, 1987 issue of his “Steel Tip” magazine: “When you see an individual who has built his or her muscle mass to an advanced degree, and has done it with basic, heavy exercises, they have a certain look about them.  It is hard to describe in words, yet everyone knows it when they see it.  Extremely developed bodybuilders, however, often lack this ‘look,’ despite having a high level of muscle tissue, and having perhaps very large muscular measurements.  Still, they look, as my younger brother once noted, ‘like a bunch of body parts strewn together.’  One who has predominantly utilized the ‘basics,’ and is capable of using relatively heavy weights for moderately high repetitions, looks powerful and strong.  Again, it is an almost undefinable, yet undeniable truth.”  If used as described, this program would give you that same look.  (If you want to read more on another program, read my post from earlier in the year, aptly titled, “The Look of Power.”)  To be transparent, however, I must also admit that the program below probably would not have been recommended by Leistner (it is a split routine, after all, and uses upwards of 10 sets per muscle group), but it will still achieve the “look” Leistner mentions.

The Program

Day One: Chest and Shoulders (“Powerbuilding” for Bench Along with Hypertrophy Work for Chest and Shoulders)

The first training day of the program will focus on the chest and shoulder muscles.  You will train for a combination of strength and hypertrophy for your chest, and perform more of a strict hypertrophy workout for your shoulders.

• Flat Bench Press: 5 sets of 5 reps.  This is 5 straight sets of 5 reps, so make sure you perform a few warm-up sets ramping up to your 5 working sets.  Your goal will be to get 5 sets of 5 reps on all sets, so utilize a weight where you know you can get 2 or 3 sets of 5 reps before you begin to struggle.  Once you manage 5 reps on all 5 sets, add weight at the next workout.

• Incline Barbell Bench Press or Incline Dumbbell Bench Press: 4 sets of 8 reps.  At each workout, rotate between these two exercises.  As with the first exercise, this is 4 straight sets of 8 reps with the same weight.  And, as with the prior exercise, once you can get 8 reps on all 4 sets, add weight at the next session.

• Wide-Grip Dip or Flat Dumbbell Flye: 3 sets of 10 reps.  As with the 2nd movement, rotate between these two exercises on a workout-to-workout basis.

• Behind-the-Neck Press: 4 sets of 8 reps.  Once again, this is 4 straight sets of 8 reps.  Use a weight where you know it will be tough to get 8 reps on all 4 sets.  If you manage 8 reps on all 4 sets, add weight at the next session.

• Seated Dumbbell Press: 4 sets of 10 reps.  As with the other movements, attempt 4 straight sets of 10 reps with the same weight.

Day Two: Arms (Strict Hypertrophy Day)

The second day of the program is devoted solely to biceps and triceps training.  Unlike Day One, this will be a strict hypertrophy day by using 10 sets of 10 on each exercise.

• Barbell Curl, Cable Curl, or Seated Dumbbell Curl: 10 sets of 10 reps.  For your first arm exercise for the biceps muscles, you will rotate between these three exercises.  Pick a weight where you would probably get about 20 reps before reaching failure.  Rest only 45 seconds to 1 minute between sets.

• Lying Barbell Extension, Lying Dumbbell Triceps Extension, or Rope Pushdowns: 10 sets of 10 reps.  As with the biceps movement, rotate between these three triceps exercises at each session, and, as with the previous exercise, select a weight where you would probably fail at around the 20th rep if you were attempting one set.  Use that weight for all 10 sets.  Rest 45 secs to 1 min between sets.

Day Three: Off

Day Four: Legs and Back (Strength and Power Day)

This is the “money” day.  This is the training day that makes the other two days “work.”  In fact, believe it or not, if you want the Day Two workout to really give you big arms, make sure you work these exercises on this day hard and heavy.  But, personally, I would find this to be the most enjoyable day of training.  Sorry, but there’s nothing better than a workout spent squatting or pulling heavy tonnage in my book!

• Barbell Back Squat: Ramps of 5, 3, and 1 rep(s).  For this exercise, start with nothing but the Olympic bar, perform 5 reps, and slowly add weight, always doing 5 reps on each set.  Once you can no longer do 5 reps, add weight and continue to perform ramps using sets of 3.  Once you can no longer perform triples, continue doing ramps of singles until you hit your max single for the day.  That’s correct, you will max out at every Day 4 session for squats.  However, I do not want you to yell, scream, or get “psyched up” for any of your lifts.  Go heavy, and max out, but do it naturally.  This will prevent neural and adrenal fatigue that accompanies such supposedly “hardcore” training.  This will also be what allows you to max out at each of these leg and back sessions.

• Sumo Deficit Deadlift or Snatch-Grip Deadlift: Ramps of 5, 3, and 1 rep(s).  If you have access to a box (or something that elevates you by 4 to 6 inches) then I think the best of these two movements is the sumo deficit deadlift.  I have written elsewhere on this blog, in fact, that I think it might be the best exercise possible after the almighty back squat.  Heck, for some lifters, particularly taller ones, it might be the best of them all.  But you can also elect to do the snatch-grip deadlift, which forces you to squat down deep to begin the pull (much like doing a deficit deadlift).  Best of all would be to rotate between the two exercises at each session—these are superb exercises to rotate from because they use such diametrically different grips, thus giving your back (and all of your pulling muscles) a different stimulus at each workout.  Follow the same “ramp” protocol as the squats.

• Power Cleans or High Pulls: 5 sets of 3 reps.  Unlike the first two exercises of the day, for these I want you to perform 5 straight sets of 3 reps.  Even though you may be well warmed up from the squats and pulls, you may want to still do a set or two of warm-ups before getting into your work sets.  Rotate between these two exercises at each session.

• Loaded Carry of Your Choice: 1 or 2 sets for distance or time.  For the final exercise of the day, select a loaded carry movement that you have access to.  Most lifters at the very least can use dumbbells for farmer’s walks.  But you can also choose sandbag carries or sled drags if you have those implements.  I like to rotate between all three of them, which I would also encourage you to do if possible.  As this is a finisher, work your 1 or 2 sets here hard!

Day Five: Off

Day Six: Repeat

Some Final Thoughts

     For the most part, do NOT change anything in the program.  A possible exception would be if you wanted to focus on bringing up your overhead press instead of your bench press on the Day One workout.  If that’s the case, then substitute heavy barbell overhead presses for the 5 sets of 5 reps on the bench presses.  You could even use ramps of 5, 3, and 1 for your barbell overheads as you do for your squats and pulls on the final training day.

     You could also substitute bottom-position squats for the regular back squats on your strength and power day.  In some ways, this exercise would be better since you don’t have to walk out the barbell from the rack but simply have to get under it.  I haven’t recommended this exercise as much lately, however, because I find most people lack the flexibility to perform it properly.  However, if you like it, then, by all means, sub it for the back squats.

     This program is not for you if you’re trying to get lean or “cut.”  This is for when you are focusing on gaining muscle, which means that you need to ensure that you’re in a caloric surplus while on it.

     After doing the program for a few weeks, you may decide that you need either more or less days off.  This is, largely, an individual matter, though I think most lifters will do fine with it as is.  If you feel as if you need an extra day off on occasion, simply take a day off after the chest and shoulders session before doing the workout for arms.

     I would advise keeping a training log in general, but, at the very least, keep one for your Day Four workout.  And don’t just track your max for your 5s, triples, and singles, but track each and every set that you put in during the workout.

     If you decide to give this program a try, please let me know how it goes for you in the comments section below.  And, as always, if you have any questions for me, just leave them in the comments section or email them to me if you don’t want others reading your question(s).

     Good luck and good lifting!