Josh Bryant, MFS, CSCS, the world-renowned strength coach and co-author of the PDF, explains that this was the standard of the old-school strongmen. "In previous eras, bodybuilders were required to perform feats of strength in addition to their posing routines," he notes. "This means guys with great physiques possessed great strength and power, and guys who possessed great strength and power didn’t look like total slobs." Powerbuilding provides a balanced middle ground, taking proven methods of hypertrophy (muscle growth) and blending them with cant-miss strengthening techniques.
Improve your execution speed and movement control under heavy loads. The Metroflex Powerbuilding Weekly Split
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You cannot train like a beast on an empty stomach and expect championship results. The Metroflex approach to nutrition and supplementation for powerbuilding emphasizes heavy caloric intake, adequate protein (typically aiming for 1.5g to 2g of protein per pound of body weight), and intelligent carbohydrate timing to fuel heavy lifting sessions. metroflex gym powerbuilding basicspdf exclusive
: 4 sets of 6–8 reps (Thickness) Weighted Pull-Ups : 3 sets of 6–10 reps (Width) Seated Cable Rows : 3 sets of 10–12 reps (Hypertrophy) Day 5: Overhead Press & Shoulder/Bicep Density Standing Overhead Press : 4 sets of 5 reps (Power) Dumbbell Lateral Raises : 4 sets of 12–15 reps (Pump) Barbell Cheat Curls : 3 sets of 6–8 reps (Bicep Power)
Before touching a weight, you must understand the "Metroflex Mindset."
: Aim to add weight or reps every single week. The Training Split Josh Bryant, MFS, CSCS, the world-renowned strength coach
This resource is available as both a Paperback and an eBook through retailers like and EliteFTS . Metroflex Gym Powerbuilding Basics (eBook) - EliteFTS
It is inside these walls that the "Old School" methodology thrived. Long before "functional fitness" became a buzzword, Metroflex was combining heavy powerlifting with aesthetic bodybuilding—giving birth to the modern concept of .
: Integration of strongman training and interval fat-loss conditioning into a standard lifting schedule. Metroflex Gym Powerbuilding Basics (eBook) - EliteFTS Improve your execution speed and movement control under
Creating a physique that looks incredibly powerful because it is. The Metroflex Mindset
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: Multi-joint movements form the foundation of every workout. Core Movements of Metroflex Powerbuilding
The Ultimate Guide to Metroflex Gym Powerbuilding Basics Metroflex Gym is the legendary birthplace of hardcore training. It is the proving ground where champions like Ronnie Coleman and Branch Warren forged legendary physiques.
The PDF exclusive organizes training into 4 days per week. Here is a glimpse of Day 2: