Alternating Power Burn Routine

Alternating Power Burn Routine:

• 45 to 1 1/2 hours workout time
• 1 to 8 pounds muscle gain
• -0.5% to -2% of body fat.
• Results vary based on diet and workout dedication, consistency, and intensity

This routine worked very well for me despite having a semi healthy diet.  I gained mass AND lost body fat. (Check it out).  This is a variation of the 5-8 Power Lifting Routine.

1. first find your max on each muscle group.  Pick 1 workout that will test that specific muscle group.
2. After finding your max the amount of weight for each rep with be based on that.
3. 6 sets and 5 or 15 reps for each workout.  
1. First rep is like a warm up.  only 10% of your max weight.  With 15 reps
2. 2nd rep should be heavy, about 90% of your max.  5 reps.
3. 3rd rep should be difficult but not hard, about 20% of your max.  15 reps.
4. 4th rep should be hard and about 85% of your max.  5 reps.
5. 5th set should be about 30% of your max.  15 reps.
6. The 6th and final set should be 80-90% of your max. 5 reps.
4. This is done for each muscle group.  
1. It takes about 3 to 4 workouts per muscle group to effectively damage the muscle tissue. 
2. Its good to only do 2 muscle groups per day this way your body has time to recover and be fully healed for the next workout of the same muscle.
5. Example weekly routine: 
1. Monday would be bis and back + running
2. Tuesday would be chest and tris + running
3. Wednesday would be shoulders, traps + running
4. Thursday would be legs, and stomach + running
5. Friday would be your focused group that you want the most results from.