Example – Bench day
You cannot out-train a bad diet, and at Metroflex, the calories must be high to support heavy lifting.
The depth and breadth of this exclusive PDF are staggering. For less than the price of a single personal training session at a commercial gym, you unlock a comprehensive library of championship-proven knowledge. The eBook is packed with:
Ronnie Coleman famously deadlifted over 800 pounds, proving that a thick back requires heavy pulling. Deadlifts construct a powerful lower back, massive traps, and dense hamstrings. 4. The Overhead Press (Shoulder Width and Stability)
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. metroflex gym powerbuilding basicspdf exclusive
Powerbuilding combines the training methodologies of powerlifting and bodybuilding. The goal is simple: maximize your strength on the big compound lifts while simultaneously building dense, aesthetic muscle mass.
Metroflex-style training often incorporates elements of HIT, popularized by Mike Mentzer and adopted by many strength athletes. Use forced reps on compound lifts with a training partner. Drop sets on accessory work to maximize time under tension. 3. Accessory Work for Density
Any you have (commercial gym vs. home garage setup)
Powerbuilding at Metroflex isn't about fancy machines. It is about moving heavy iron with intensity. The goal is to maximize the Big Three lifts while using bodybuilding techniques to fill out your frame. Core Principles Example – Bench day You cannot out-train a
The best "exclusive" program isn't about secrets—it's about doing the hard, simple things consistently. Powerbuilding isn't a PDF. It's a mindset. Lift heavy. Build muscle. Go home. Repeat.
To train the Metroflex way, you must adopt a specific mindset and adhere to foundational training principles. It is not just about the selection of exercises; it is about the intensity and execution of every single set. 1. Prioritize the Big Three
To pack on size and increase strength simultaneously, maintain a modest caloric surplus of 300 to 500 calories above your maintenance level.
Metroflex Gym isn't just a place to lift; it's a legendary proving ground in Arlington, Texas, that has birthed icons like and Branch Warren . The "Metroflex Gym Powerbuilding Basics" philosophy, popularized by founders and trainers like Brian Dobson and Josh Bryant, bridges the gap between raw powerlifting strength and bodybuilding aesthetics. The eBook is packed with: Ronnie Coleman famously
Your current (1RMs for Squat/Bench/Deadlift)
Overhead Press, Dumbbell Lateral Raises, Close Grip Bench, Barbell Curls Nutrition and Recovery: Fueling the Machine
A classic Metroflex-style split ensures each muscle group is hit with maximum focus. This four-day rotation allows for heavy loading and adequate recovery. Day 1: Squat and Leg Density : 5 sets of 3–5 reps. Leg Press : 4 sets of 15–20 reps.