The Power Look by Isaac Wilkins - Jan 1st 2005

[Daniel Clough]

In this article Isaac details a plan to build a big body that looks good on the field and in the gym. Heck, you might even find yourself being a little more athletic, too!

http://www.wannabebig.com/article.php?articleid=187

By the way for all those that do not know Isaac is our very own Borris :)

Discuss away! :)

[Maki Riddington]

I thought this was a great article. I like the way you've split the workouts up in a week. This is something I've been using for sometime and have found it to work quite well.

[ryuage]

great article, might have to give this a try

[Flexx]

nice work,good article

[theguyfrompa]

what exactly is a face pull?
what's some examples of light interval training and heavy interval training?

[Isaac Wilkins]

Thanks for the good words, guys!

guyfrompa:

You can see a face pull here.

http://asp.elitefts.com/qa/default.asp?qid=13319&tid=51

Basically you're pulling a cable/rope/handle towards your face from a high point. Keep your elbows higher than your shoulders if possible. This exercise is primarily for the traps, rear delts, rotators, and other musculature involved in the upper back and external rotation.

Do the interval training as I described in the article. Heavy interval training would be as many intervals up to about ten that you can do for ten seconds of sprinting alternated with 50 seconds of fast walking. Light interval training would be half that. So if you weren't in top shape and could only do six sprints on your heavy day, your light day would involve three sprints. Make sure you warm up well regardless.

If you don't have an area to sprint (PA in the winter can be difficult) then use a treadmill, elliptical machine, stairclimber, or a crosstrainer. If those aren't available then an upright bike can be used, but you might have to do more intervals as many people find it easier since you're not moving/supporting your bodyweight.

[getfit]

Great article Borris:)

[ectx]

great article brolly. I always learn something new from your journal and from your lit. You're still a tool though. ;)

[ElPietro]

So when does isaac plan on building his own big body? Forget about looking good, field, gym or otherwise! :D

[theguyfrompa]

also, what exactly is a high lift off the rack? and some of the maximal effort excersizes, for the upper body, isnt on the website you have listed. thanks again and i cant wait to try it on monday, the wbb#2 hasnt been cutting it for me

[theguyfrompa]

when you are doing the 3rd week of the maximal, do you just do 2 sets of warm up, then 6 individual lifts?

[Isaac Wilkins]

getfit: Thanks. :D

Rene and Ms. Petey: Pfft. I've got 250 lbs of sweet fatty lovin' for you two. :cool:

guyfrompa: I'm glad you like it, man. Keep us updated on how you do! Also, keep the questions coming. They're good ones.

Go to www.elitefts.com and check out the Q & A session. There's an exercise index that should have most of the exercises in them.

A high pull from the rack is a high pull performed in a power cage. The bars are set so that the bar will start a few inches above your knees. Pull to your upper chest or throat.

Check out this site as well:

http://www.uwlax.edu/strengthcenter/videos/video_index.htm

The Clean Pull High is the fifth video down in the Power column. This is what you'll be doing, but instead of the bar starting on the floor it'll start on the bars of a cage as I described above.

As for the six singles approach, I would warm up a bit more than two sets. Using the 260 lb bencher example that I used in the article I might use a progression like so:

45 lbs x 15 reps
135x10
185x3
225x3
245x1
260x1x6

Warm up as you see fit, but the key to remember is that you want to warm up enough to be ready, with small enough jumps, but not enough to tire yourself out. Use low reps to avoid fatigue.

[theguyfrompa]

the olympic squat is the squat that the barbell is in front, right?

[Isaac Wilkins]

Nope. An Olympic-style squat is a back squat with a high bar and narrow leg placement. Your feet should be shoulder width or slightly wider.

A front squat involves the bar in the front.

[theguyfrompa]

so it's a basic squat then

[Isaac Wilkins]

Depends on how one defines "basic".

I personally squat like a powerlifter most of the time. Wide feet, bar low on the back, to parallel. In this case I want the athlete doing the routine to have narrower feet and go all the way down. Ass to grass.

[RussianRocket]

could you possible do this routine in 3 days, without the interval trainning.?

[TTT]

Agreed, awesome article. I've actually incorporated a bit of sprinting HIIT into my routine before, and it definitely works.

[Isaac Wilkins]

could you possible do this routine in 3 days, without the interval trainning.?

You could certainly do some aspects of the routine, but I wouldn't try to cram every single exercise into three days.

This is a fairly neurologically-intense routine, and if the sessions were too long you'd just end up spinning your wheels.



TTT: Thanks, man. Yeah, the interval/sprint cardio is good stuff.

[RussianRocket]

yeah, thats what i was thinking. Anyways great read, i might try this routine in the off season.

[dissipate]

v. good article, i like it!

i noticed that the program is filled with compound exercises and it reminds me of pavel tsatsouline saying that isolation exercises develop useless strength (and highly recommends free weights) in "power to the people" and stuart mcrobert saying to focus on the big basic lifts and their variations, and that detail work is only for people who are already big and strong for more definition.

maki's "big three" article on improving the big three lifts is also filled with compound exercises.

would you suggest then that a beginner-intermediate lifter focus on compounds and leave out isolations first? i think i'm somewhere between beginner and intermediate, and am currently working on getting my bodyfat down to 15% (right now it's between the 16%-23% range i think) using carb cycling while working on building up strength and size.

there is some definition in my arms and legs already.. what i'm worried about is losing that definition if i get rid of isolations and do mainly compounds. you can check out my journal (link below) to see what exercises i'm doing and have done before. what would you suggest?

[PowerManDL]

Definition is going to largely be a function of bodyfat levels, though there may be something to be said for keeping "detail" work in the mix so a part doesn't start lagging.

That said, you're pretty much dead on about most of it being superfluous. If you're using a lot of compound exercises, in most cases the isolation work is pointless at best, counterproductive at worst.

Compound movements translate to the most bang for the buck, and should always be a foundation of anyone's training. What B-money is shooting for here is really geared more towards performance goals, but it's going to have obvious implications for aesthetics as well.

[Manveet]

cool article, well written.

[theguyfrompa]

what would be a good alternative to overhead squats?

[ryuage]

you could try reverse bb lunges

[Maki Riddington]

what would be a good alternative to overhead squats?

Overhead lunges?

[Isaac Wilkins]

The overhead squats are there for a reason. They provide excellent stability of motion throughout the body. Also, they generally have a positive effect on shoulder health.

If one HAD to substitute for them, I guess overhead lunges or step-ups would be the way to go. The overhead part of the motion is key.

What is your reason for substituting them?

[theguyfrompa]

because the time i go to the gym it is packed and full of pure idiots that like to bump into you, so basically i dont want to be holding a dumbell above my head and have one of these morons hit me, but if they are that important i will just do them

[theguyfrompa]

also, when using a pronate grip on deadlifts, should i switch which way the hands face from set to set?

[Isaac Wilkins]

An overhead squat is normally done with a barbell. I don't have a good tip for that problem, other than to maybe hit one or two with a barbell. It gets them to move.

Switch hands to where? A pronated to a supinated grip? Or are you using a mixed grip (one overhand (pronated) and one underhand (supinated))? I wouldn't really stress about switching a mixed grip, although I know some people do. Most people use their dominant hand as the supinated hand in a mixed grip. If you'd like to switch or really feel worried that you're going to develop an imbalance, then go ahead and switch.

[Adam]

Most people use their dominant hand as the supinated hand in a mixed grip.

You sure you don't have that backwards? I, and everyone I know, use there dominate hand as the pronater.
That's what i recall reading at other sources too.

[Isaac Wilkins]

You sure you don't have that backwards? I, and everyone I know, use there dominate hand as the pronater.
That's what i recall reading at other sources too.

I've always read it the other way, and almost everyone I know uses it as a the supinator. Use whatever is comfortable, though.

[theguyfrompa]

first two days of this workout went good. felt good to start lifting heavy weights again. wbb#2 just wasnt cutting it. first days definately worked me good, felt a little sore yesterday but nothing a little stretching couldnt handle. yesterday's leg workout definitely kicked my *****. by the time i got to the last set of the olympic squats i couldnt believe how much i had worked my legs and my shirt was soaked. defiantely had a little trouble walking out of the gym. good stuff so far.


one more thing, you going to come up with a cutting workout to follow this up when it's all said and done?

[PizDoff]

What BF is the guy in the picture?



The overhead squats are there for a reason. They provide excellent stability of motion throughout the body. Also, they generally have a positive effect on shoulder health.

If one HAD to substitute for them, I guess overhead lunges or step-ups would be the way to go. The overhead part of the motion is key.

What is your reason for substituting them?

I have weak shoulders, so to do this I would have to start at a much lower weight. Would it still be worth it?

Thanks for the article btw.

[DoUgL@S]

Great article Borris. I like the westside routine meets sports specific training of it all. You have earned a new full time lurker in your journal.

[Jezmason]

Definitely gonna be giving that a try in the near future

[Praetorian]

great article. im gonna try this one out and see how far I'll get..

[Isaac Wilkins]

Thanks guys for all of the support. I'm glad you like it.

guyfrompa: That's awesome that you're trying it. Keep us updated! I just might set up a cutting routine.

Pizdoff: Low. ;) He looks a little bit above contest shape to me, so maybe 5%.

Starting light on the overhead squats is fine. The exercise is really there to promote stability, and most people won't be able to go all that heavy to begin with. I lot of people start with just the bar. Even if you have to start with a broomstick or bodybar to begin with, it'll be helpful to you.

[PizDoff]

Thank you for your response and article Borris/whoever you are!

[WeaponX]

Well I started following the training outlined in the power look this week. The only thing I really have a question about is the overhead squat. i did that today and i really didnt use alot of weight but I felt really awkward and clumsy. I also didnt feel it really in my quads...should i up the weight on this movement?? I know all the other weights are supposed to be heavy as you can do. Any input would be greatly appreciated.

[WeaponX]

ooh duuh I just scrolled up and read your response to that same question Borris, my bad.

[RussianRocket]

I started this routine 2 weeks ego, currently entering 3rd week this tuesday. I found that i have added 5 pounds on the bench and 10 pounds on the squats. Its a pretty fun routine as well, good read.

[WeaponX]

I hear ya RussianRocket, Im on week 2 and im kind of sore but I didnt finnish the 5 sets of 3 the previous monday and this monday I actualy finnished with an xtra 5lbs on the bench.

[Isaac Wilkins]

Couldn't finish the five sets on the bench? Are you using the same weight for all five sets or are you incrimenting up in three rep sets.

You should finish whenever you finish: When you can no longer do three good reps with a weight, and that will be your PR rate. The earlier sets should be quite easy. They're there to give you the feel for the weight.

I just said that it should take at least five sets to get there (to keep you from doing too large a jump, as well as to promote several lifts at 80%+ of your max).

So, a progression might be:

135x10 (warm-up)
185x3
225x3
255x3
275x3
295x3 and at this point you couldn't complete three good reps with 300 or 305, so 295 is your 3RM. Next time you'd try to end with at least 300x3.

[WeaponX]

thx Borris....

[bIgHwN86]

Borris:

what exactly would be the program that you give to the offseason football players?...I am really interested in this program and I am thinking about giving it a try during summertime....would there be more exercises?

[Isaac Wilkins]

A lot of what I would do with football players in the offseason would depend on their weaknesses. We'd work on improving those. In that way the program gets individualized.

It would depend on their overall workload. One thing I might do is drop the lower body strength endurance day if they're doing a lot of field work. If a player is doing agilities a couple of times per week, plus a couple of speed sessions, there's no need to do two lower body lifting days.

Another thing I might do with them is some strongman type stuff: Farmer's walks, tire flips, kettle bell and keg throws, sled pulls, etc. All of this would be focused for explosive strength or very short-term strength endurance (10-12 seconds or less). In the off season there's little need to spend extra time on conditioning for football. Just focus on getting big, strong, and fast. Six weeks to a month out of camp start working on conditioning.

I'm not really sure what else you want to know. You asked about some assistance exercises in my journal, just pick some that fit the bill. After your max effort bench do a vertical row of some kind. I didn't add an extra assistance press exercise on that day because you'll be doing it on the other upper body day and I don't think you'll need it after the ME exercise. A unilateral exercise on your lower body day involves just one leg at a time. Examples would be lunges, reverse lunges, step-ups, one-legged squats, pistol squats, one-legged leg press, and so on.

Let me know about any more questions.

[bIgHwN86]

thank you....i am planning to give this workout a try....i shall lurk in your journal more often now

[RussianRocket]

Borris, i' just got a job for the summer. It's pretty demanding, physically. Basically i have to move packages from a production line to a skid, about 4 to 6 feet away, so i basically squat/deadlift for about 7 hours. Most packages are around 15 to 23 pounds, on avarage i do about 180 packages, but somtimes 300. My question is this, would this job effect very much during this routine? I am eating well so far.