Powertec Multi System Exercises
Let me know what Powertec Multi System Exercises that I need to do. A question that I often get. So this is for my old mate Jayse “Big Fella” who just recently purchased a Powertec Multi System. He wants to know what is the best way to tackle his new home gym.
Well I have been asked this question so many times. My philosophy on weight training, like a lot of things in life, is to keep it simple. Instead of complicating things, just get the basics right and work hard at them.
From my years of experience with seeing customer’s progress, if you complicate things it just makes it harder to follow. I have witnessed firsthand some great results from these simple programs.
Basic Weight Training Program
The best way to kick things off is with my old favourite the Basic Weight Training Program. People sometimes scoff at this because it is so far removed from the isolation programs we all tried from the bodybuilding magazines. But you will be surprised at what can be achieved by training the whole body at once.
When you do compound movements like bench press, squats, lat pulldowns and shoulder press in the one workout, you will find it far more taxing than doing a whole heap of isolation exercises. Plus the target muscles will be a lot fresher for each exercise so you can really push yourself hard. It is this effort that stimulates strength and muscle growth.
Another advantage of following this simple program is that you will get to know the key movements on the Multi System. It is these exercises that you will be building your workouts around as you progress.
Intermediate Split Program
Once you have completed the Basic Weight Training Program, there are many ways you can head. If you want to build muscle, your best bet is to progress to an upper/lower body split. If you want to lose weight and improve your endurance, then look at some high rep/circuit type training. For strength, look at working the basic compound movements at lower reps. I will cover the circuit and strength training later.
But for the “Big Fella” it is all about the muscle, so this is what I would recommend.
Powertec Multi System Exercises
Upper Body Exercises
Lat Pulldown –
Shoulder Press
Lever Arm Row
Tricep Press
Bicep Curl
Lower Body Exercises
Squats
Step Back Lunge
Leg Extension
Lying Leg Curl – demonstrated on the Powertec LeverGym but still applicable to Multi System.
Standing Calf Raise
For sets and reps per exercise, I don’t like to set it stone. Some days you might feel like training heavier so you will lower the reps. Other days, you might want to open up the reps. For arms and calves I always operate in the higher rep range.
If you look at how Lee trains, he does a few warm up sets and then progressively adds weight. He doesn’t even count reps. Most importantly he never sacrifices form. He just grinds away until the target muscle is cactus.
But if you want to keep it simple, just do a couple of warm up sets per exercise, and then do 3 sets of 12 reps. For arms do 3 sets of 15, and calves 3 sets of 20.
You can do 2 or 3 workouts a week. For 2 workouts, just do upper body one day and lower body the other day.
If you are doing 3 workouts, just alternate between the two over a fortnight. Week one will be:
Monday: Upper Body
Wednesday: Lower Body
Friday: Upper Body.
Week two you switch it around.
Monday: Lower Body
Wednesday: Upper Body
Friday: Lower Body.