How to Build Up Muscle Strength

If you really want to learn how to build up muscle strength to levels beyond the norm and turn from a hardgainer to a hardtrainer, try some power rack training routines. For those who don't know, power racks have and always will be foundational training equipment for building super human strength. For hardgainers wanting to learn how to build up muscle strength, power rack training can take your strength and weight gain goals to new heights.

Power racks a great because they allow you to train alone safely with as heavy of weight as you want on all of the major compound exercises. They also allow you to do certain training techniques you can't normally do with just a barbell or dumbbells, such as lock out positions, bottom position bench presses, squats, shoulder presses, etc.

When training with a power rack, normally you do so with the intent of building up muscle strength more than anything, so it is suggested to train with relatively low reps, usually nothing higher than five.

Before you get into a intense power rack routine, it is also highly advised to slowly progress into lower reps with your normal workout routines first. For example, if you have been training with a rep range of 8 to 12 reps for your normal exercises, take at least a month and slowly lower your reps as you increase your strength until you get to 4 to 6 reps.

Training with heavy weight and low reps not only builds up muscle strength, but also strengthens your ligaments and tendons as well. It is important that your body is thoroughly prepared for heavy power rack training, so make sure you have been training heavy for at least a month before diving into it.

Power rack training routines are best when they are abbreviated, with a focus on just a few key exercises. Training low reps with a focused intensity on just a few exercises will skyrocket your strength gains like never before.

Here is an example of a sold power rack training routine on how to build up muscle strength:

Mondays:

1) Squats: 5 x 5 with the first two sets as progressive warm ups
2) *Bottom Position Squats: 5 x 1 progressively working up to your max weight on the last set
3) Barbell Curls: 5 x 5 with the first two sets as progressive warm ups
4) Grip Work: 3 x of holding on to a weighted barbell for as long as possible, increasing either the time held or weight each workout

Thursdays:

1) Deadlifts (either regular or stiff-legged): 5 x 5 with the first two sets as progressive warm ups
2) Bench Press: 5 x 5 with the first two sets as progressive warm ups
3) *Bottom Position Bench Press: 5 x 1 progressively working up to your max weight for last set
4) Bent-over Barbell Rows: 4 x 5 progressively working up to your max weight for last set of 5
5) Grip Work: 3 x of holding on to a weighted barbell for as long as possible, increasing either the time held or weight each workout

*Bottom position exercises means that you set the pins in the power rack so that the barbell starts off in the bottom position of the exercise. Squats, for example, you would start off squatted down with your thighs parallel to the ground, thus, in the bottom position.

Although this program looks simple, don't make the mistake of thinking it is easy. If you focus on training for strength on each and every exercise, you will learn how to build up muscle strength faster then you ever thought possible. Also, don't make the mistake of over training, two days a week with this routine is PLENTY, and after the first couple workouts you'll realize that you'll need the rest.

So, as a hardgainer, train hard, eat as much clean food as much as possible, and get plenty of rest. Maximizing your strength levels through power rack training will prepare your body to gain weight and muscle like never before if you follow it up with workout routines to gain weight

Derek Manuel
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