T Nation

3-Day Power-Building


#1

Looking to study a 3-day powerbuilding program. A heavy main lift and volume supplemental and assistance work. I cannot commit more than 3 days in the gym. I could do 2-3 days conditioning. Any articles?


#2

Assuming by powerbuilding you mean a routine that gets you bigger and stronger, a lot of Jim Wendler’s 5/3/1 variations are 3 days of lifting with 2-3 days of conditioning. Check out “Building the Monolith”.


#3

I love the approach layed out by Dave Tate in “The 8 Key’s to Progress,” and “The Periodization Bible, Part 1&2”

Warm up
Main lift
Secondary lift
Assistance

Because you’re not a powerlifter, just skip the ME and DE stuff. Use “main lifts” like inclines, close grips, stiff deads to target your small areas like a body-builder would.

Then hammer on your lats, hamstrings, tri’s and rear delts/traps.


#4

Also, C.T. puts out some cool concepts in " Zombie Apocolypse Workout."

You could follow his lead, and get into high pulls instead of dl’s for awhile.

You could use his “growth factor” ideas for your assistance work.


#5

lol, here we are again!


#6

I’ve seen this book.


#7

Oh stop whining. Who’s going to open your jar of peanut butter for you if everyone trained like a bodybuilder?


#8

laugh it up, asshole. When I finally conquer those 15k 'bells there’ll be no stopping me!


#9

What? Why bother with such feats of strength? I, for one, am relieved that I can always count on the Starting Strength trainees weighing 50lbs less than me to open my peanut butter jars.


#10

Btw, OP, we’re just joking around because we don’t have a better answer than this.


#11

Amir Rapid, Strong Bodybuilder


#12

Their squat maxes are impressive, and they do drink a lot of milk. Handy guys to have around. Can’t really count on the big guys at the gym for anything.


#13

It’s Amit Sapir, Flaterfamer!


#14

lol, yeah sorry for fucking around in your thread OP.

A 5/3/1 version would be my recommendation also.


#15

Sensible Training- A Logical Approach to Size and Strength, by Dr. Ken E. Leistner


#16

The Development of Muscular Bulk and Power by Anthony Ditillo

John McCallum Routines, Part 1


#17

I have become a pretty big fan of Paul Carter’s routines. He has a bunch of three day routines.


#18

Waterbury Method with deadlifts and ramping up and down the 10x3 excercises to close to %90 1RM.