Power Exercises

Here’S Why Finding Your Two Power Exercises Will Dramatically Increase Your Bodybuilding Success

Do you know what your two power movements are? If you can find one upper body power exercise and one lower body power exercise, and then do only two work sets of each exercise per week, than I can guarantee that you’ll have taken a giant step towards building your dream physique.

So what are the power movements?

Simply put, power movements are the big compound exercises. Your job is to find the ones that work for you, and then perform them consistently over time, in good form while adding weight to the bar in small manageable increments.

If you do this, make sure that you rest, sleep and eat well, you are almost guaranteed to add huge slabs of muscle all over your body, in places where you don’t even have places right now!

Most of us will find that one exercise suits us better than another, so you need to find out which suits you best. It’s also important that you enjoy doing that exercise, because this will help you to train it consistently.

A lot will depend on your body type - for example, if you have relatively short legs you may find that the squat is a more natural exercise for you to do than the dead lift - and if you have long legs relative to your height than you’ll probably find the dead lift suits you more than the squat.

Here are the two groups of compound exercises for lower and upper body that you should experiment with to find your power exercises;

Lower body

Dead lift, Squat, Leg Press

Upper body

Bench press, Military or standing barbell press, Chin, Dip, Shrug

You can see that this is a fairly small pool of exercises to choose from. I can almost guarantee that if you try each of these you will find that one or more of them suits you more than another.

If you’ve been training with weights for any length of time you may already know your power movements. So once you know what those movements are, you need to do them consistently over time and you will see results that you may not believe right now.

This can be hard work when you get near to your top weights, but it doesn’t mean that you have to slave away for hour upon hour in the gym. Always go for quality over quantity, then get out of the gym and rest. It’s what you do that counts, not how long you do it for.

If you do two, or absolute maximum three workouts a week, each workout will ideally be just under the hour in length. You’ll do two work sets in your power movements after warm up sets, plus a few other exercises. If you find that you have more than one power movement, and you can do them both without compromising your recovery, go for it - but you may find that as you really push the weights it gets to be too much.

If this happens to you, be ruthless and drop one of the power movements, this should enable you to continue your weight training cycle a bit longer.

I strongly suggest that you keep your lower body power movement in your routine as long as possible, because the lower body movements are more conducive to muscle growth, as they cover more large muscles than the upper body power exercises.

Find your two power movements and watch your body grow!

Good luck!

About the Author

If you

 

http://www.bodybuildingthatworks.com

’d like more information, Ged McCabe has put together a complimentary 21 page report, “The 15 things you need to know about designing your own body building program“, plus a 2 hour complimentary MP 3 recording. Visit

New - This Information Is Also Now Available In Video Format

Exercises in Attention $24.91 THIS 18 PAGE ARTICLE WAS EXTRACTED FROM THE BOOK: Power of Will: A Practical Companion Book for the Unfoldment of the Powers of Mind, by Frank Channing Haddock. To purchase the entire book, please order ISBN 0766102890.

Exercises in Memory $24.7 THIS 20 PAGE ARTICLE WAS EXTRACTED FROM THE BOOK: Power of Will: A Practical Companion Book for the Unfoldment of the Powers of Mind, by Frank Channing Haddock. To purchase the entire book, please order ISBN 0766102890.

Reading Power Exercises, Book 1 $36.35 No Synopsis Available

Reading Power Exercises, Book 2 $30.81 No Synopsis Available

Singing Exercises for Dummies With Cd (Paperback) $38.56 The fast and easy way to take your singing skills to new heightsSome people are born with a naturally great singing voice, but even the best singers can benefit from a broader range of knowledge and training. Voice training not only expands your technique and power, but enhances your performance abilities in business and on stage. Singing Exercises For Dummies gives you a trusted, easy way to learn, or improve, your singing. Packed with exercises and drills in the book and on the accompanying CD, Singing Exercises For Dummies helps you strengthen your voice; refine technique; develop consistency, build power and endurance; and increase vocal range. Beginning with warm-up and proper posture then logically transitioning to scales, chords, and arpeggios, Singing Exercises For Dummies contains everything you need to develop and sharpen your singing skills.Exercises and drills on the CD help you practice your skillsCovers everything from building power and endurance to singing pitch-perfect arpeggiosWhether you`re relatively new to singing, have had ongoing instruction, or are looking to break into the music industry, Singing Exercises For Dummies has you covered.

Japanese Word Power: Quizzes and Exercises for Building a More Powerful Japanese Vocabulary $19.27 Innovative word quizzes and vocabulary exercises for intermediate students of Japanese. Includes short reading comprehension exercises, word finder puzzles, and special "word focus" sections. Ideal for learners who want to take their Japanese vocabulary to a more advanced level.

Linux Objectives and Command-Line Exercises $25.54 For many people, the most intimidating feature of GNU/Linux, both from operational and certification perspectives, is the command-line. This book provides a collection of Linux command-line exercises designed to help bring new and intermediate Linux administrators and power users up to speed quickly and efficiently and refresh experienced users on the Linux command-line. Consisting of twelve lesson chapters, Linux Objectives and Command-Line Exercises presents command-line and graphical Objectives followed immediately by their solutions, which are then built and expanded upon to provide a rounded competence usually achievable only after months or years of Linux keyboarding experience. More than just a collection of useful exercises, Linux Objectives and Command-line Exercises provides detailed, fluff-free discussion to get you up and running quickly.

The Five Tibetans: Five Dynamic Exercises for Health, Energy, and Personal Power $4.43 The Five Tibetans is a yogic system of highly energizing postures and exercises that originated in the Himalayas. Liberating and enhancing the innate energetic power of the human body and mind, these five exercises take a minimum of daily time and effort but offer remarkable results in the way of increased physical strength and suppleness as well as mental acuity. In addition, these exercises can be a vehicle for enlivening the senses and generating and harnessing energy for the purpose of self-transformation. Regular practice of these postures: Relieves muscular tension and nervous stress Improves respiration and digestion Benefits the cardiovascular system Leads to deep relaxation and well-being Tunes and energizes the chakras The Five Tibetans are explained within the context of traditional yoga, providing a foundation for understanding. Black-and-white photographs and illustrations complement the text and clearly indicate the proper execution of each exercise.

Exercises for Elite Golf Performance $3.94 " It's not a secret that the most vital piece of golf equipment is the human body, yet most golfers believe the best ways to lower scores are big-head drivers, premium golf spikes, and other top-of-the-line tools. It's better physical conditioning that allows the pros to hit drives farther than ever, play 72-hole tournaments nearly every week, and rehabilitate even career-threatening injuries. These pros use the workouts prescribed by the fitness consultant and personal fitness trainer for players on both the PGA Tour and Senior PGA Tour, Kelly Blackburn. In "Exercises for Elite Golf Performance," Blackburn provides the same strength and flexibility program the pros use. Whether you're a fitness professional, teaching professional, coach, or a golfer serious about improving your game, this book ensures you're getting the top training program available. It includes 138 illustrated exercises and Blackburn's ""Fitness Analyzer,"" a series of tests golfers use to evaluate their beginning fitness level. By using Blackburn's ""Elite Golf Performance Program,"" your shoulders will be more flexible and will rotate for a fuller backswing, and your stronger hip muscles will help you by putting more power behind the ball without having to consciously swing harder. This will result in longer, more accurate shots that allow you to club down and essentially shorten any course. Don't be fooled into thinking new equipment is the only key in turning your golf game around. Use the pros' workouts to get in shape now and see significant results on your scorecard for the rest of your life. "

30 Reflective Staff Development Exercises for Educators $31.94 This edition offers a fresh introduction to the power of reflective exercises, new questions for individual and group reflection, and a section on asking thoughtful debriefing questions.

Exercises $13.13 An incredibly useful reference for guitarists, this book presents a wide variety of exercises designed to enhance not only technical ability, but also fretboard visualization skills. Unlike other giant books that cover only the most common exercises, this book presents every exercise type with numerous fingering options. Ideal for both beginners and pros, it includes: over 150 exercises, standard notation and tab, scales and arpeggios in all positions, diatonic and linear sequences, and much more.

Tan Tien Chi Kung: Foundational Exercises for Empty Force and Perineum Power $17.37 A fundamental Taoist practice for enhancing and utilizing chi - Includes breathing and movement exercises to promote vitality and healing through the cultivation of chi in the tan tien and perineum areas - Presents the foundational exercises that are essential for more advanced practices such as Iron Shirt Chi Kung and Cosmic Healing Tan Tien Chi Kung is the art of cultivating and condensing chi in the lower abdomen--the tan tien--the fundamental power storehouse of the body. Known as the Ocean of Chi to the ancient Taoists, this lower abdominal area holds the key to opening the body and the mind for the free and continuous movement of chi. "Tan Tien Chi Kung" contains specific breathing and movement exercises that develop the power of the chi stored in the body to increase vitality, strengthen organs, and promote self-healing. Mantak Chia explains how these exercises also provide a safe and effective method for receiving earth energy, which allows the practitioner to achieve balance physically, mentally, and spiritually--all of which are essential for the more advanced practices of Iron Shirt Chi Kung and Cosmic Healing.It is our mind that directs and guides our chi, but if the mind and body are out of balance or under stress, the mind cannot perform this function. The tan tien actually contains a large quantity of neurotransmitters, making it a key source of body intelligence. It is for this reason the Taoists also referred to Tan Tien Chi Kung as Second Brain Chi Kung and created exercises that would allow practitioners to gain awareness of the tan tien's function to restore the mind-body balance that is essential for spiritual growth and optimal well-being.

Technique Exercises for Guitar $15.99 "(Lessons and Licks for Improving Your Speed, Power & Clarity). Musicians Institute Press. Softcover with CD. 40 pages. Published by Musicians Institute Press"

Wellsprings: A Book of Spiritual Exercises $15 "Internationally acclaimed spiritual guide Anthony de Mello points the way toward peace of mind and inner power through simple teachings that integrate the ancient traditions of the East with the psychological and philosophical perspectives of the West."

The Men's Health Big Book of Exercises $15.46 The Men's Health Big Book of Exercises is the essential workout guide for anyone who wants a better body. As the most comprehensive collection of exercises ever created, it's a body-shaping power tool for both beginners and longtime lifters alike. From start to finish, this muscle manual bulges with hundreds of useful tips, the latest findings in exercise science, and cutting-edge workouts from the world's top trainers. All to give you thousands of new ways to add muscle, strip away fat, and sculpt the body you've always wanted. Highlights Include: -The World's Greatest 4-Week Diet and Exercise Plan: Lose 10 pounds of pure fat in 30 days -Score the Six-Pack You've Always Wanted: More than 100 core exercises -The Fastest Cardio Workouts of All Time (Just 4 Minutes ) -Body-Weight Workouts You Can Do Anywhere -64 Ways to Add Inches to Your Arms Plus, Tons of Useful Nutrition Advice

Complete Conditioning for Baseball: 85 Drills and Exercises for Players $3.95 One of the premier college coaches and a major league strength and conditioning coach explains how to develop strength, power, speed, agility, and flexibility. Includes 85 drills and exercises, photographs showing correct exercise technique, and conditioning programs.

Power And Negotiation In Organizations: Readings Cases And Exercises $79.54 No Synopsis Available

You Own the Power: Stories and Exercises to Inspire and Unleash the Force Within $3.95 The "New York Times" bestselling author of "Proud Spirit" and "The Eagle and the Rose" teaches us how to unleash the spiritual force within us. As spiritual beings having a human experience, each of us comes into this world endowed with breathtaking gifts. We may have the power of intuition...the power to sense the invisible world around us...the power to create healing energy. All that we need is a wise teacher to turn the handle, so we can open the door to what lies within us. Rosemary Altea is that teacher. She has guided thousands of students in their quest for self-empowerment. Now she shows all of us how to unblock and develop our gifts through simple, effective, and proven exercises. We learn how to release stress and find peace, locate our energy and build it up, and tune in to our sixth sense. But this groundbreaking work of self-empowerment is more than a how-to manual: woven into its fabric are miraculous stories of the spirit world, including the author's coversations with those who have departed this sphere. And it contains the wisest lesson of all: before we can communicate with the invisible forces around us, we must first learn to communicate with ourselves.

Off the Wall Exercises for Climbers $17.14 Training the body off the wall can lead to improvements on the wall. By strengthening and stretching the muscles of the body, conditioning the heart and lungs, and improving mind focus and concentration, climbing can be all that you want it to be and more. The feeling of accomplishment when reaching the top of a climb can be yours every climb. The control over the body that it takes to overcome challenges while climbing lead to improved self-esteem. The feeling of control of the body and improved power can be enhanced through a workout regimen that includes strength, flexibility and cardiovascular exercise.

The Way to Christ: Spiritual Exercises $11.95 ">The Writings of One of the World's Greatest Religious Leaders on the Most Important Spiritual Issues of Our Time. >The Way to Christ offers a unique opportunity to experience inspiring sermons Pope John Paul II preached during spiritual retreats he led while he was still a cardinal. In them he addresses the pressing spiritual issues of our day: the miracle and dignity of each human life, the need for a community that nurtures humanity, the necessity of cultivating the inner spiritual life, and the power of Christ to transform our present and future realities. These deeply scriptural, very personal talks celebrate the reality and the immediacy of Christ, offering rich insights and solid guidance for Christians living in today's world."

Technique Exercises for Guitar: Lessons and Licks for Improving Your Speed, Power & Clarity [With CD (Audio)] $13.52 Hone your precision, endurance, dexterity, and synchronization skills with loads of interesting exercises to learn and practice. The accompanying CD contains 81 demonstration tracks of all the exercises in the book.

The Explosive Wrestler! 30 Strength Training Exercises (DVD) $39.99 With Tim McClellan, M.S., C.S.C.S.; and Mike VanArsdale, NCAA Champ and 3X All-American at Iowa State UniversityAll things being equal, the more explosive wrestler always wins! In this video, Tim McClellan calls on his experience training champion wrestlers at all levels, including the Olympics, to provide more than 30 exercises to build your wrestling speed and strength. McClellan begins with a brief shoulder warm-up routine and then presents injury prevention exercises for the neck and shoulder. McClellan then teaches strength and speed building in three areas: Lower body power exercises, lower body strength exercises and upper body strength. Each section contains at least 10 different exercises, with McClellan detailing the proper mechanics for each exercise step-by-step. These exercises are movement specific, meaning they emulate actions the wrestler will do on the mat . not only are you training muscles, but movements as well. McClellan also includes a valuable 7-step Guide on How to Construct a Training Program.65 minutes. 2003.

The Women's Health Big Book of Exercises $22.54 619 Exercises Hundreds of Workouts One New Body: Yours " The Women's Health Big Book of Exercises" is the essential workout guide for anyone who wants a better body. As the most comprehensive collection of exercises ever created, it's a body-shaping power tool for both beginners and longtime lifters alike. From start to finish, this makeover manual bulges with hundreds of useful tips, the latest findings in exercise science, and cutting-edge workouts from the world's top trainers. All to give you thousands of new ways to tone your abs, arms, and legs, and sculpt the body you've always wanted. Highlights Include: - The World's Greatest 4-Week Diet and Exercise Plan: Lose 10 pounds of pure fat in 30 days - The Wedding Workout: Look great in time for your big day (and your honeymoon ) - The Skinny Jeans Workout Drop 2 Jean Sizes in 8 Weeks - The Bikini-ReadyWorkout Tone your total body in just 6 weeks - Body-Weight Workouts You Can Do Anywhere - Shrink your hips fast Ten Fat-Fighting 15-Minute Workouts - The Time-Saving Couples Workout Plus, tons of useful nutrition advice: - The 8 Healthiest Foods You Aren't Eating - The perfect foods to fuel your workouts - 25 Super Snacks That Keep You Lean - 7 Forbidden Foods You Can Eat Again - The 5 biggest nutrition lies--exposed "The Women's Health Big Book of Exercises" will be the last fitness guide you'll ever need. And the body you shape with it will ensure a longer, healthier, happier lifetime. Can you afford not to own it?

365 Ways to Boost Your Brain Power: Tips. Exercises. Advice. $3.95 An apple a day doesnat just keep the doctor away, it can also improve memory. From eating the right foods to knowing the right exercises, becoming smarter isnat always about textbooks and tests. With this practical, interactive guide, you can amp up your IQ in no time Filled with 365 tips and tricks to better the brain, youall learn that: Gingko Biloba increases blood flow to the brain; learning a new language improves brain function; classical music will help your problem-solving abilities; sitting up straight doesnat just elevate your body, it improves your thinking process; taking a brisk walk builds a better connection between brain cells; eating at least one cup of blueberries a day reduces the effects of Alzheimeras disease or dementia; and other brain boosting facts This book is all thatas needed for smarter living - starting now.

Practicing the Power of Now : Essential Teachings, Meditations, and Exercises from the Power of Now $16.32 No Synopsis Available

Practicing the Power of Now: Essential Teachings, Meditations, and Exercises from the Power of Now $21.45 No Synopsis Available

Sor/24 Exercises $6.49 Sor/24 Exercises

Nazareth/Exercises $7.49 Nazareth/Exercises

Practicing the Power of Now: Meditations, Exercises, and Core Teachings for Living the Liberated Life $16.28 Practicing the Power of Now extracts the essence from Eckhart Tolle's teachings. Using simple techniques, Tolle shows readers how to live in the present moment and find the truest path to happiness.

Improving Strength & Power (Hardcover) $45.9 Discusses strength and power in various sports, provides exercises to improve it, and profiles athletes known for strength and power.

This entry was posted on Monday, February 9th, 2009 at 8:52 pm and is filed under Uncategorized. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.