Best Reads

Bedrock Training - Beginning bodybuilding Training Manual

Kelso's Shrug Book - Paul Kelso expands the shrug principle with dozens of variations that improve muscularity and the competitive lifts.

Steve Reeves Bodybuilding Journal: An Analysis

Redline Your Workout: A 2026 Power-Bodybuilding Circuit

By: MuscleSports.net

This shit is NOT for beginners, when done at full capacity it will KICK YOU ASS!!!
DL

I was soaked, lungs burning, slumped after another brutal set. Then it hit me: I was wasting my time. I was winded, yes—but the engine was still screaming for more. I was letting this Formula One chassis idle like a little old lady on a Sunday drive. That’s when my own internal command cut through the BS: Don’t just sit there idiot, PUNCH IT.

In pure powerlifting, you need those long, chalk-dusted rests between heavy singles or triples. Stoking yourself up for near maximal attempts takes vicious toll on your energy reserves, both metal and physical. But those days are the exception not he norm. The rest of the time, If we’re honest, we’re often just coasting through our training. It's the #1 reason most people never, ever reach anywhere near their potential in ANYTHING!!!

Time is the one currency we can’t earn back. So we have to weaponize it. Every session must be a targeted strike—efficient, intense, and purposeful. This means taking control back from the clock and pushing your physiology into the red.

My method is the Power-Bodybuilding Circuit, rebuilt with modern principles. This isn’t random cardio-tinged station work. It’s a calculated, systemic assault designed to maximize metabolic stress, mechanical tension, and time under tension—the holy trinity of hypertrophy, fueled by the urgency of performance.

The concept is simple but brutal: move from one exercise to the next with *minimal to zero rest*, completing all movements in a sequence before allowing a brief, structured recovery. This approach spikes growth hormone output, torches calories, and builds work capacity that translates to raw size and strength. There is no quarter given, no luxury of respite. You earn your rest only after you’ve completed the loop.

The sequencing is strategic, not haphazard. The goal is to pair non-competing movements to allow for maximal output on each without sabotaging the next. This is your framework, not ancient scripture. Adapt it. Own it!

The 2026 Circuit Blueprint

For Large Muscle Groups (Back, Legs, Delts): 4-5 circuits of 4-5 exercises.
For Smaller Groups (Chest, Arms, Calves): 3-4 circuits of 3-4 exercises.
The Rules: Use the same weight for all sets of a given exercise within a circuit. Prioritize heavy compound lifts early in the sequence. Cluster equipment to minimize transition time. Adjust based on what’s available—the artist matters more than the easel.

The Circuits

Back (5 Circuits)

1. Weighted Pull-Ups
2. Barbell Rows
3. Single-Arm Cable Rows
4. Lat Pulldowns (Wide or Neutral)
5. Reverse Hyperextensions

Legs (5 Circuits)

1. Barbell Back Squats
2. Romanian Deadlifts
3. Bulgarian Split Squats
4. Leg Press
5. Lying Leg Curls

Delts (5 Circuits)

1. Seated Overhead Press (Barbell or Dumbbell)
2. Standing Lateral Raises
3. Chest-Supported Rear Delt Flyes
4. Face Pulls
5. Heavy Dumbbell Shrugs

Chest (4 Circuits)

1. Incline Barbell Press
2. Flat Dumbbell Press
3. Weighted Dips
4. Low-to-High Cable Flyes

Biceps (4 Circuits)

1. Standing Barbell Curls
2. Incline Dumbbell Curls
3. Cross-Body Hammer Curls
4. Cable Rope Curls (with peak contraction)

Triceps (4 Circuits)

1. Close-Grip Bench Press
2. Weighted Parallel Bar Dips
3. Overhead Cable or Dumbbell Extensions
4. Single-Ama Reverse Grip Pushdowns

Calves (4 Circuits)

1. Standing Calf Raises (Heavy)
2. Leg Press Calf Raises
3. Seated Calf Raises (Slow Tempo)
4. Donkey Calf Raises (or Bent-Leg Variation)

The Magic Formula

It’s not complicated. Pick brutal, compound-dominant movements. Chalk your hands. Set the system in motion until your vision blurs and your heart threatens to punch through your ribcage. *Breathe. Focus. Repeat.*

Conclusion - This isn’t a lap in the kiddie pool. It’s not a stroll. It’s a targeted, evidence-driven siege on muscular potential. This is 2026 Power Bodybuilding. Now tighten up bitches and lets go GET SOME!

Tags: bodybuilding life workout programs bedrock training abdominals core