POWER, FORM, and ISOLATE. “PFI workouts”

By G. Damon Wells

 

 

In the quest for the ultimate physique, the average trainee is inundated with a myriad of methods and techniques that promise “above average results.” Very few, if any, actually deliver. Frequently, trainees will jump from routine to routine over the course of a year (or less) and often they are disappointed with the results. It should be noted that many routines will work for beginners. Their bodies respond well to the new stimuli. After 6 months to a year, however, their bodies will resist the change and they will begin resorting to the “gain 2 inches on your arms in 2 weeks!” type routines. Always remember that the mainstream magazines have one thing in mind: selling more magazines. That has nothing to do with your fitness goals. The articles in most of these magazines pull at your desire for the “magic formula,” be it supplements, routines, or diets. Most people harbor the unconscious thought that there is a secret out there, while in fact the only true effective technique is hard work, diet, and consistency. Not very appealing to the average person who has no desire to spend an hour in the gym 3-6 times a week for the REST OF HIS OR HER LIFE.

 

If you fall into this category, but realize that you have been errant in your thinking, read on. If you are still looking for the “secret”, put this article down, cancel your gym membership, and accept your fate. 

 

I put this routine together based on my experience with my own training and the results obtained by a good number of my clients. This routine is designed to induce hypertrophy and set the conditions for you to increase your overall muscle mass. It does not focus on arms, or legs, or X-frame physiques, or general fitness for that matter. It is best suited for the trainee with over a year of training under his or her weight belt. 

 

It does not address diet, but my quick opinion is that if you are trying to get big, eat big. Calories are of premier importance, protein is second, carbohydrates are third, and the majority of all the other macronutrients, micronutrients, supplements, drugs, etc. are of secondary importance. They are still important, but without the first three, you are wasting time and money.

 

This workout routine will focus on stimulating and strengthening your nervous system, musculature, and connective tissue while adding the maximum amount of muscle. It is based around three styles of movements for each of the major muscle systems (push, pull, squat or chest, back and legs). Don’t be tempted to do more ancillary (arms, shoulders, etc.) movements, as they are the least productive when trying to add maximum muscle to your entire frame. For each of the three major muscle systems you’ll conduct a heavy “POWER” movement, one to two moderate “FORM” compound movements, and a high rep “ISOLATION” movement. Three to four exercises for each of three major muscle systems. Avoid adding exercises in the attempt to improve this routine. Each person should start with 4 sets on the POWER movement, and 3 sets each for the FORM and ISOLATION movements.

 

One of the keystones of this workout is the stimulation of each type of muscle fiber at every workout. You will be taxing your Type IIx fibers during the heavy Power movements, the type IIa fibers during the Form movements, and tapping into the Type I fibers on the Isolate movements. In theory, this will take advantage of every avenue for growth. The heavier movements increase your potential for growth by increasing your maximal strength, as well as strengthening your connective tissue and inducing that systemic growth response. During the Form movements, you will induce maximal hypertrophy with the medium rep range and the increased range of motion. The Isolate exercises will increase blood supply and mitochondrial density in the muscle, which aids in growth and recovery. Overall, the workouts are relatively high volume, which has been shown to be a key to maximum muscle growth, as well.

 

You will train three major days and an ancillary day. Each of the major days will be quite stressful on the body so I recommend a 2 on 1 off type routine. The major days include chest, back, and legs, and the ancillary day consists of arms, shoulders and lagging body parts. Conduct a good warmup prior to each session. I suggest 3 sets of very light deadlifts and 3 sets of situps. This gets the core warmed up and in the long run will benefit your body and prevent injury.

 

Let’s break down the basics of this routine:

 

Movement #1: POWER

 

Choose a basic compound movement. The harder, the better. Squats, deadlifts, bench presses, and variations of these are mandatory. You will use one for chest and shoulders, one for back, and one for legs. The obvious choice is to simply do the main Powerlifting movements: squats, bench presses, and deadlifts. This will be the first lift in every workout, with the exception of ancillary day.   This portion of the workout will be a heavy, maximum effort lift, and will build a base for strength, which in turn will lead to size. If you substitute an easier, less stressful exercise for the major POWER movements, then you are not performing this routine correctly. You must do these hard exercises. Few people do deadlifts. They are hard. They work. Trust me.

 

First, conduct a thorough warmup. Do enough light exercises to get your joints fully warmed up and ready. Practice some light explosive reps of the exercise that you will be performing. The meat of this portion is 4 to 5 sets of 3-5 reps, all at 75% to 90% of your 1RM. Strive to push the weight heavier each week or at least every other week. Good examples of exercises for the POWER portion are barbell bench (incline, flat, decline, NOT SMITH MACHINE!), squats (front, back, box), good mornings, deadlifts, bent rows, etc. These movements, while focused on heavy weight, must be performed with proper form. If you are bouncing the bar off your chest, or only doing half squats, then you are not doing this routine properly. You are doing it “the easy way.” That equates to little or no gains and quite frankly is a waste of your gym time. Also, repetition speed for these exercises should be explosive with a controlled negative. Rest between sets should be as long as it takes. You should be fully recovered for each set.

 

Movement #2: FORM

 

The second movement is a lighter, more muscle specific exercise. For example, if you are training chest, your POWER movement is the bench press and your FORM exercise might be incline dumbbell presses. Pick an exercise that emphasizes your weak areas. Perform 3 or 4 sets of 10 to 12 reps in this exercise. Push these hard. You should be within 1 or 2 reps of failure, but do not hit failure except on the last set, if at all. Pushing your muscles to failure will not increase results and can quickly lead to overtraining in the average athlete. Good examples for the FORM portion are dumbbell presses, leg presses, supported rows, pulldowns, pullups, etc. Any movement that allows you to use a moderately heavy weight for 10-12 reps while focusing on form and muscle contraction will do. Use a moderate rep speed that allows an even tempo during the eccentric and concentric portion of each rep. Rest intervals should be from 1-3 minutes. Avoid strict ISOLATION exercises. You will have two FORM exercises on back and leg day due to their inherent complexity.

 

Movement #3: ISOLATE

 

The third or fourth (and LAST) movement will be a light ISOLATION exercise designed to pump as much blood as possible into your muscles. This will help engorge the muscles with nutrients, remove waste products and stretch the fascia. Pick one the “Hollywood” exercises that all the little guys like to do. These are the easiest exercises in the gym and are frequently over used. They do not directly lead to any muscular growth, and have limited use. They are good, however, for allowing the trainee to forcefully contract a muscle against resistance for higher reps. For chest, flyes, cable flyes, cable crossovers, or any of the easier movements can be used. Do 3-4 sets of 20-25 reps and really flex the muscle. Rest only 60-90 seconds between sets. You should get a good pump. If you are not getting a pump, evaluate your nutrition (carbs, hydration) or reduce the volume of the previous exercises.

 

This is all you will do for each of the major muscle systems. 

 

Ancillary day:

 

Ancillary day will consist of one POWER movement and one ISOLATION movement for biceps, triceps, and shoulders. Perform 10-12 reps on the POWER movement and 20-25 on the ISOLATION movements. You can add forearms or calves to this day, as well, if they need the extra work. 

 

Here is an example routine:

 

Day one: CHEST

 

 

 

 

 

 

 

 

 

 

Day two: BACK

 

 

 

 

 

 

 

 

 

 

DAY THREE: LEGS

 

 

 

 

 

 

 

 

 

 

 

DAY FOUR: ANCILLARY

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Beginners should skip the FORM exercise until they have about 6 months of training under their weight belt. Alternately, they can perform 2 sets of the FORM exercise and 2 sets of the ISOLATE exercise. This routine is better for intermediate to advanced trainees.

 

Do not add extra exercises. 

 

Let me say that again: avoid adding extra exercises! Pick one POWER movement, one FORM movement (two for back and legs) and one ISOLATION movement. If this doesn’t challenge you, then you aren’t working hard enough. Try this routine on a two on/one off split for three to four weeks, and then reduce the amount of weight you use and perform each day backwards for one rotation. Yes, backwards. It will be a challenge but it will also serve to deload your joints, connective tissues, and muscles and allow you to have some recover time from the harder training regimen. This deload phase is the only way to ensure gains. If you neglect it, you will not make adequate gains. Ideally, you should switch to every other day workouts for your recovery week and perform the routine backwards. Trust me, when you get back into it, you’ll be stronger.

 

Individuals that use this routine should see an immediate increase in muscle fullness as a result of the increase blood flow. Along with a proper nutrition regimen, one could see a moderate weight gain of 3-5 lbs per month, depending on the trainee’s level of experience and their caloric intake. If you are sure you are in a hyper caloric environment and are not gaining weight, switch to an every other day routine, instead of 2 on 1 off.

 

Remember, the POWER portion is the cornerstone of this regimen. Put all your efforts towards improving this movement!