My 6x6 Powerbuilding Program To Gain Strength and Muscle Mass
Hello Iron Buddies,
I just want to share with you my program to gain strength and size. Before that I just want to introduce myself, my name Is Ruel Isla and I am in to powerbuilding for 14 yrs now. I started lifting weights when i was 18 yrs old. I am an ectomorph and a really hard gainer. I love bodybuilding since i was a child. Since I started lifting weights I really want to be Huge not just big but huge. But the problem is I cannot gain weight.
Ive been in a lot of different Gym in our place but when I met a russian Guy who introduce me to powerlifting and teach me the right nutrition I started gaining strentgh and size. after that I started to love powerlifting and started competing in power lifting and guees what, my coach is the russian guy. I was trained and still training raw powerlifting and bodybuilding up to now.
Here is my one of my many programs that i love to do.
3 day workout
*Squat 6 x 6
leg press 3 x 6
Leg Curl 3 x 10
Must use all your strength and intensity in this workout that's why this day is only leg day.
*bench press 6x6
neck press 3x10
*Behind the neck press 6x6
bent over lat raise 3x15
Closegrip bench press 6x6
french press 3x10
bent over BB row 3x6
Lat pull down 3x10
Barbell curl 3x10
dumbel alernate curl 3x10
dumbel concentrate 2x10
Note: what I do is,all the workout that i put an * are my basic workout for strength. I increase 10 lbs for deadlift and squat and 5lbs on bench every next workout day until I reach my 1 rep max. After i reach my one rep max to failure. I decreases the weights of 20% to 30% of my 1rm.
Thanks for the opportunity to share with you my Powerbuilding workout.
Until next time.
Your Iron Brother,
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