Powerbuilding your legs through several muscle-building and cardio workout plans may be your ticket to getting those rad looking legs the proper way.
The way to powerbuilding your legs
Powerbuilding your legs can give you the edge over strength and endurance to keep you in the winning edge. One of the best powerbuilding leg workouts out there is bulldozer training, that gives you a full range of routines that integrate light, medium and heavy loads during the workout program.
Power workout
Start out with a heavy compound lift that increases activity in the central nervous system to improve strength, as well as give you the confidence to move heavy loads. The compound lift starts with 15 reps over 5 sets and add increments of 2.5 to 5 lbs as you move on to the next few days.
After the initial sets, do a back off set to decrease the working weight by 20 percent and perform as many quality reps as possible. Then you proportionally increase the working weight by 2.5 to 10 pounds after each of the next 15 rep goals.
When you’re done with the main compound lift, do your rest-pause sets for the rest of the workout with your rests every 15 to 60 seconds between each set.
Rest and recovery
A powerbuilding workout plan can give you the best motivation you need to keep you going, but of course, with every hardcore workout comes a moment of rest otherwise you can’t get anything out of it.
Make sure to also get enough sleep, at a minimum of 8 hours no less to help the muscles get to a proper recovery mode.
Below is a lift and rest schedule;
Early-intermediate lifters – perform the routine in alternate days – Push A/Rest/Pull A/Rest/Legs A/Rest/Push B/Rest/Pull B/ Rest/Legs B/Rest/Repeat
Intermediate lifters – perform the routine in a 3-on/1-off pattern – Push A/Pull A/Legs A/Rest/Push B/ Pull B/Legs B/Rest/Repeat
Advanced lifters – perform the routine in a 6-on/1-off pattern – Push A/Pull A/Legs A/Push B/ Pull B/Legs B/Rest/Repeat
The Importance of nutrition and supplementation
It is always important to factor in diet and supplementation to be able to get enough good mass into your muscles and to also ensure that you maintain your muscles at its peak health and growth.
It is recommended to have at least 3500 calories a day if you maintain the same physical routines day in and day out to help out with sustenance and nutrition. Follow the high calorie diet plan below, where supplementation and formulas are included.
| 3,500 Calorie Meal Plan | ||
| Muscle Building Diet | ||
| Time | Meal | Nutrition |
| 07:00
Wake Up |
||
| 07:30 | 1 to 2 cups of coffee; 1 serving multivitamin (general health), 2-3g EPA/DHA fish oil (general health & inflammation control). | 50 calories, 0g protein, 0g carbs, 5.5g fat, 0g fiber, 0mg calcium |
| 8:00
Breakfast |
6 large eggs, 1.5 cups fresh blueberries, 4 slices of turkey bacon, 1.5 cups of sliced mushrooms, 1 cup of sliced green peppers, 1 ounce of Swiss cheese. | 845 calories, 60g protein, 43g carbs, 49g fat, 9g fiber, 420mg calcium |
| 12:00
Lunch |
0.5 cup dry-measure jasmine rice, 6 ounces of roasted turkey breast, 1 cup steamed spinach, 1 tablespoon olive oil, 1 large red delicious apple. | 886 calories, 63g protein, 122g carbs, 18g fat, 9g fiber, 410mg calcium |
| 16:00
Pre Workout Snack |
2 slices of whole wheat bread, 3 tablespoons of peanut butter, 1 cup of whole milk, 1 scoop of whey protein, 1.5 cups sliced strawberries. | 737 calories, 49g protein, 68g carbs, 32g fat, 12g fiber, 520mg calcium |
| 17:30
Pre Workout |
0 to 300mg of caffeine (energy), 5g creatine (power output), 500mg agmatine sulfate (muscle pumps), 2000mg citrulline malate (muscle pumps), and 3000mg beta-alanine (muscular endurance) | |
| 18:00-19:30
Workout |
10 to 15g of BCAAs intra-workout (recovery & fatigue management). Nutrition – 60 calories, 15g protein, 0g carbs, 0g fat, 0g fiber, 0mg calcium | |
| 20:00
Dinner |
4 ounces dry-measure whole wheat pasta, 2 cups of tomato sauce, 2 cups steamed broccoli, 4 ounces raw-measure ground beef (80% lean/20% fat). | 931 calories, 48g protein, 134g carbs, 28g fat, 29g fiber, 200mg calcium |
| 23:00
Bed |
1 serving of ZMA (relaxation & nervous system recovery) | |
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