Home power routine/ My 4 day workout routine that works

[chrisw08]

http://www.jefit.com/routines/workout-routine-database.php?id=12952

I've been working out off and on for around a year now but about 8 months worth of that time. I made this routine and it is the one I am following it is great to build explosive muscular power for shotokan karate or any hard hitting martial art in general

[Kuma]

You have two days devoted to your arms and nothinng for your legs. Very unbalanced program.

[scohen.mma]

i'm no pro when it comes to lifting, but i think i know the basics. you need to work your legs and your core (in my opinion) more than anything else. and when you work other bodyparts, it should be through compound lifts (working more than one muscle group).

Not only that, i saw no Olympic lifts (Snatch, Clean and Jerk, etc) which i understand are the best exercises when trying to build power.

but other than what was already said, you need to work your legs a lot more. you had no leg days at all in your 4 day split, when most of your power comes from the legs and the hips. good luck with your training

[Ueshirokarate]

You have two days devoted to your arms and nothinng for your legs. Very unbalanced program.

This ^^^^^^. Heck, I don't even work my arms in isolation.

[Kuma]

If weighted dips and chin-ups count as armwork then that's about the most of what I do.

[GeterDone]

Muscular power in your upper body isn't going to give you the explosive power you're talking about. Striking power comes largely from your legs and hips, which unfortunately are neglected in your work-out routine. Furthermore, only parts of the upper body muscles are being strengthened since you're not using such exercises as described by scohen.mma .

[Ueshirokarate]

If weighted dips and chin-ups count as armwork then that's about the most of what I do.

Both excellent exercises. If you are doing curls, push-downs, etc, you aren't training your muscles to work together in balance like Kuma is with these.

[bushido_man96]

I couldn't view the link at this time, but I agree with the othes. If you aren't working out your legs, then you aren't working out.

[Kurt125]

It's a good workout routine for improving the muscular power, and body fitness.

I appreciate your this workout routine, you should carry on your this workout routine for the better muscular and fitness maintenance.

Edited May 6, 2013 by Kurt125

[bushido_man96]

It's a good workout routine for improving the muscular power, and body fitness.

I appreciate your this workout routine, you should carry on your this workout routine for the better muscular and fitness maintenance.

I really don't think this routine is going to build power at all. There aren't really any power movements in that routine. A routine like this will work for around 8 months to a year, but because it lacks the big lifts and progression, its bound to peter out, and that when people go looking for a "different routine to turn the corner."

One would do better with a 3 day a week program, 5x5 or even 3x5 setup, working 3 lifts, and then perhaps a few auxiliary lifts, like a calf/glute/ham raise, and the chinups. You squat all 3 days, with a rotating door of bench press/overhead press, and dead lift/power clean. Do that with linear progression and deloads after failures for about year, and then you get to the point to where you're ready to alter the program due to progression, switching to something like a Texas method.

Some good programs to look into are Starting Strength, Wendler 5/3/1, and Stronglifts 5x5.