Powertec Levergym Full Body Strength Training Routine for Beginner to Intermediate
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- Опубликовано: 29 сен 2024
- In this video, I show a sample full-body strength training routine on the Powertec Levergym for beginner to intermediate lifters.
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0:59 - heel-elevated squat
2:36 - supinated pulldown
3:46 - leg curls (while lying down)
4:37 - incline press
6:01 - chest-supported pull
7:10 - dips
8:05 - seated (bicep) curl
8:51 - calf raises
Grest video! I think a lot of people that try HIT full body 3x/week and say they lost size, if really training to failure, were overtraining. If M/W/F, and have mastery of how to train with intensity, not doing legs on the middle workout is extremely beneficial. Also allows one to program a little less upper body on M and F and a little more upper body on Wednesday.
Thanks so much, Brian! Yeah, HIT Full-Body 3x/week was too much for me after a couple months. However, prior to crashing, I saw pretty good results.
@@HomeGymHacksandReviews Yeah, I used to get overtrained on full body HIT until dropped legs on the middle day. Tom Platz, in his book, had people train 3X/week, but half Monday, half Wednesday and full body Friday. That's a good way too.
@@briand5047 that sounds like a solid training plan!
Is possible have with some attachments neutral grip for bench press for more joints frendly bench press with levergym?
I grab the bend in the handle which puts my hand at a 45 degree angle, which I think is ideal for pressing. You might be able to put some functional trainer handles on the Levergym’s handles and some of the fat grips will also work on the handles.
Also, check my RUclips Short from yesterday for another pressing idea.
How you finding using the lever arms for presses since you got those fettle machines?
Noticeable difference or not really?
I unfortunately parted ways with my Ironmaster dumbbells too
Got almost a full 5-40kg hex set now in 2.5kg increments, only need 30s and 35s and another storage rack and that's done which I'll aim to finish before Black Friday (will get 42.5s and 45s next year probably and that'll do me for dumbbells)
The Fettle Bench Press (might as well be Hammer Strength) is noticeably different mainly due to the converging arms and I do consider it an upgrade. However, the LG is a decline, flat, incline, and shoulder press so it’s an improved press vs versatility.
Very surprised you said goodbye to the IM DBs.
@@HomeGymHacksandReviews I was lucky I didn't have to move house fortunately as I was all but checked out expecting to move, new landlord is happy for me to stay here for a while as he bought the house for his son who's still in high school for a couple more years, we're lucky here in Australia that tenants seem to have more freedoms where they rent compared to some of the limitations I've seen elsewhere. Can furnish the house the way we want, even paint/decorate etc.
But yeah, got to the point where I was only using the Ironmasters for 75-105lb presses/rows and the rubber hex dumbbells that I did have upto 27.5kgs (61lbs) just felt better in the hands/more convenient than changing the Ironmasters all the time, though if I had to downsize I'd probably have Nuobells pound version for lighter/medium stuff and go back to Ironmasters for heavies as I know they'd do the job.
It was a hard decision to part with them, but a full set of dumbbells has always been a home gym goal for me if I was ever able to do it
@@redwhiteandblueblood great to hear you didn’t have to move…I know you were preparing for it for a while.
Why choose incline benchpress over flat?
Thanks so much for taking the time to share this with us. Solid workout for sure!
Thanks so much!
Wear safety glasses with bands
Seems like a great piece and I definitely would have one if I didn’t have the variety of equipment I already own so it’s not necessary and wouldn’t add much to my training needs. Love the workout, nothing beats the basics when it’s come to a beginning workout or heck, even intermediate in my opinion.
Thanks so much! Appreciate it!
I can t find any attachments for make powertec levergym bench press neutral grip this will be fantastic if something makes levergym neutral grip for press bench and shoulder press i search without success
Try functional trainer handles looped around the Lever Arms’ handles.
Lever gym has all you need!! Solid solid work here bro!
Appreciate it, LMZ!
I haved used this gym its ok ,
But as a gym owner i have never seen anyone who truly got big by only using this gym,
Free weights and machines and cables seem to be the best way to
Grow.
This is one of many machines I use. I think it’s a great all-in-one machine and it can be used to complement dumbbell and barbell work; it doesn’t need to be used in isolation of other equipment unless someone is working with limited space and / or doesn’t want to spend a lot of money on equipment.
Do you have some exercises for the legs with the machine? Thighs, buttocks and lower legs, calves
I show quite a few lower body exercises in my 4 Part Levergym Hack Series.
Any limitations with someone around 6'. Will i bottom out on pully exercises. Thanks for your time and videos
6’ should be fine with the bench in the decline position and if the attachment you are using isn’t overly long.
looks like you can't adjust powertec bench seat when doing incline. I saw you slomping down as you incline press. The levergym is an interesting piece but needs tweaking adjustments for the bench.
The seat has 4 adjustments…I can’t remember for sure, but I may have only moved it up one notch. I agree, I would like the see the bench get an upgrade, but it is really good for the attachments.
Is the strapping you use for the leg curls a purchased attachment or somehting you pu together?
I can’t remember off the top of my head; it was either a dip belt or a belt squat belt. Normally, I use the Leg Extension / Curl attachment.
I really appreciate your content. 👍⚡
I really appreciate your comment. Thank you!
Have you ever used the Powertec multisystem?
I have not; however the pressing station is the Multipress, the Leg station is the Levergym Squat, and the Pulldown station isn’t really like any other piece of Powertec equipment.
why do you need bands for the squat just curious
In this video, I was being super cautious with my lower back as I’ve had quite a bit or trouble loading my spine…so at the bottom of the squat, where I have a history of tweaking my back, it reduces some of the weight. I don’t recommend it for people with healthy backs.
how tall are you?
@@joshf99 5’9”
Hi Can u tell me what is the ratio 1:2 ?
This is roughly a 2:1 ratio. Meaning, if you have 100 pounds on the cable system for Pulldowns, it’s actually about 50 pounds.
The Levergym-- The swiss army knife of home gym equipment! Glad to see another Levergym video 👌
It really is, Carter! Thanks so much!
wait have i assembled mine wrong? the pin holes to adjust level, i can only insert them in the outter holes (ones closest to me) the inner ones do not line up and can not be used
It sounds like you may have. I very quickly show how I assembled it in my Building My Powertec Spare Bedroom Gym Video. You should have 15 arm settings (2 spaces are used to mount the bracket).
@@HomeGymHacksandReviews i will check it out thanks, ya must of done it wrong all the holes at the back are out of line, odd though because the 2 spaces used to mount it line up and are in the correct holes according to the instructions
Great session man! If I was looking for a multi gym, the lever gym is the only one I would consider.
That would be a wise choice my friend 😉
Awesome workout!!!
Appreciate it, DIY FC!
@HGH&R,
I wanted to let you know of a lever gym review I just posted on Amazon.
After realizing that you weren’t affiliated through Amazon …I felt bad that your instrumental efforts weren’t credited in the transaction.
In my first review my mention of this specific platform HGH&R appears on …seems to have earned the product review a ‘shadow ban’ …as it only appears via a link in my purchase history.
Soooo, I tried again and when referencing HGH&R …I was more discrete. The review (at present) is the only one appearing under the ‘newest product listing ’ of the LG.
I definitely wanted to contribute something to help raise awareness of, and direct traffic to your awesome LG series that I benefitted much from.
Decided on the Mad Spotter hooks, instead of squat wedges (for now). They’re a ‘tight fit’ on my edition of Power Blocks, but it was great hefting significantly more weight (safely) today. Your review was helpful!
Thank you! That was an amazing review. You touched on all the major and minor talking points. Also, I am glad to hear how happy you are with the LG and I appreciate you mentioning my channel. I sincerely appreciate it.
Your gym is super clean and looks fantastic.
Hello, have you already finished your training plan for the Levergym? What do the terra bands do for the incline chest press?
I have an older 3 Part Push / Pull / Legs series using only the Levergym and this full body plan. That’s all I’ve put out so far.
The band is to reduce the tension at the bottom of the press because I was dealing with a shoulder issue and to better match where I am strongest and need the least amount of assistance in the press.
Hi, if you could buy the Levergym seperate from the bench to save money for a better quality bench from rep fitness would you do that instead? Or are the attachments worth the cost in your opinion?
That’s a tough question to answer and it depends on what you’re looking for. If you want variety and some pretty good attachments / additional exercises, then the Powertec bench would be the way to go. However, I do think the Levergym is better than the bench and I used my own bench rather than the Powertec FID for about 2 years.
Nice review and live the machine. Dou you think it’s possible to buy a better bench from rogue or rep and upgrade the pads on it ?
Thank you. I used my old school bench for years with this machine and it worked great. If you watch some of my older Levergym videos, you will see it in action.
However, the Powertec bench is the most adjustable bench (some pros and cons with that accolade) which really helps to find the right setting with the lever arms. If you ever plan to get any of the attachments, the bench is invaluable. Also, if you use bands, you will need the bench because it locks into the Levergym and adds stability to the Levergym.
As for the roller pads, I think they are pretty good for residential grade and if you were to upgrade them, it would likely need to be a custom job.
Have you tried hacking the lever gym with a different bench? That’s my least favorite part of the system
I only recently put the Powertec FID Bench back on the LG because of my new gym layout. Prior to this, I had been using an old school incline bench that worked awesomely. You can see the combo in any of my older LG videos.
I have the Super Bench Pro in my Ironmaster Gym (spare bedroom gym), but I’ve never tried it with the LG; however, I’ve heard others say it’s a great combo.
Finally pulled the trigger on this - a reasonable 15% off sale across most items on the Powertec website at the moment if anyone’s looking to buy!
I hope you like. If you have time, please let me know what you think once you’ve had a chance to use it.
What do you think about dip whit belt attached on low cable of the levergym? Can be a great exercise without a pin like you are doing here?
I show that in one of my videos…maybe my “Building My Powertec Spare Bedroom Gym” Video. A harness with a higher connection point works better than a belt.
The lever arms on the levergym seem to be exactly the same as the lever arms on the multi pres . It seems then if you set the bench as low as possible, couldn't you squat with the multi press also ?
The lever arms on the Multipress are longer and the attachment site is lower. Also, the bench doesn’t allow for a deep enough squat.As a result, the Multipress is not a good machine to squat on.
Cool video but you totally forgot to show and talk about the side lateral deltoid raise attachment that I see there laying on the side which I think is an underutilized and underappreciated movement and piece of machinery for sure!
Thank you! Agreed, great exercise.
Great video! Your videos are always a great mix of using your entire arsenal as well as making a workout for someone who may only have limited equipment. For example, just a levergym or just Dbs. Funny enough I just purchased an oldschool levergym off marketplace. It's one of the bumblebees with one single lever arm instead of 2. Came with the leg ext./curl as well. Guy delivered to me for $550. Needless to say your videos helped me see it's major versatility
You got a pretty good deal…especially with the delivery and leg ext attachment included!
Thanks so much! I’m really glad to hear some of my videos have been helpful.
the wedges beneath the feet' while squatting is a good idea.. The machine is hard on the back otherwise
It transforms squatting on the Levergym for me.
Great video, while I prefer PPL which allows me to train more frequently with less draining workouts, I do switch to a fully body every few months as it does seem to help me increase my strength more than than a split routine.
Thank you, William. I agree. This workout was a nice break from what I normally do and I have a nice amount of DOMS especially in my chest, back, and legs, but I’ll be glad to get back to my PPL routine when the soreness subsides.
Invaluable tip about the bands, H!
I've long wanted to see this video from you, and you've delivered and how!
Greatly appreciated and I’m really glad to hear that. Thank you!
s there anything new about the training plan for the levergym?
Hey, TF. The previous routine I showed (about a year ago) for the Levergym was a Push / Pull / Legs routine. This is a full-body routine.
I got a rack.. I might just add this to the gym too
It is great for accessory work if your emphasis is on barbell training and it’s even a great all-in-one machine.
Great content as always. 👌
Thanks so much!
ALRIGHT!!! a new video from HGHR!!! 1st let me say,ive thought about using some bands.."THOUGHT" about it..ive seen far too many videos of people getting smacked in the face and in the growing lol..NO WAY JOSE!! 2nd I LOVE all the ways you use your gym equipment. Its what makes homegyms so fun. 3rd good job pushing out that last dip rep...i felt it :) THanks for the video and have a great week!
Thanks so much, BBD! I had a mishap with strength bands in the Power Rack one time and they sent my 45 pound plates flying into my truck when I parked in the garage. Notice, the truck is no longer in the garage. Thanks again, Michael!
@@HomeGymHacksandReviews OMG.. that sucks lol.. too bad you didn't get a video.. or did you? 🤔
@@thebodybeatdownDiTi the camera was rolling, but I was so mad…I deleted it. I never wanted to see it again.
I tore up my front finder and front rim; I’m actually lucky it wasn’t worse than what it was. I got some touch up paint and covered up what I could, but there’s still noticeable damage.
How hard is it to get in and out of that leg curl?
I think it’s very easy. It takes a second to set up bc the bench needs to be disconnected then the spacers need to be added…30 seconds maybe.
HGH&R,
My eyes could be deceiving me, but it seemed that you might have upgraded video equipment/editing software?
Seemed like higher def resolution …or maybe just Increased light with garage door up.
Your solid training program variation was shown to best effect with whatever changes you’d implemented as well.
The Cybex rig has piqued my curiosity …looking forwards to more on that.
Thanks so much! It was just better lighting. That’s the Cybex Eagle Adductor / Abductor which I show in my Buying Commercial Gym Equipment Video and two of the HIT videos.
HGH&R,
Thanks for the reminder, I’d forgotten about you covering that purchase.
Your spine-loading concern resonates with me, after a recent ‘leg day’ on the lever gym, some minor discomfort inspired me to try the wedges you featured.
The effectiveness (and reduced spine tension) of the donkey calf raise on the LG, have made a believer out of me.
The weight (to me) feels more evenly distributed across the hips/low back in this calf raise variation.
I have an inexpensive TDS calf block that I also use for my iso-lateral seated calf raises …the ability to work the muscle individually, has resolved a slight size difference between them.
Another ‘win’ for the LG design merging independently functioning lever arms with the unifying padded bar attachment. (love the option of being able to safely force negative reps).
@@DF-sq3mw very good to hear the LG has come through and made a few exercises more effective and less problematic.
I’ve tried donkey calf raises and seated calf raises in the past and both work well, although I found the lever arms need to be loaded a bit heavier than a traditional seated calf raise if doing both legs.
I just bought my
2nd Powertec leverage machine…Love it.. but the only thing That bothers me is shoulder impingement from the flat bench press.. Do you ever get that same
Pain?
I’m really glad to hear you are happy with it. So, I’ve never been a fan of the flat press on the LG. If you check out my Levergym Hacks Part 3 video, I have two solutions to improve the flat press…both solutions are at the beginning of the video.
@@HomeGymHacksandReviews cool thanks. I really like the incline on it. And shoulder press, but flat bench was a bummer
@@davidmembrila8041 glad to help and I agree.
Have you tested to see if the arm placement on the regular workbench multipress machine would solve some of the flat/decline issues versus the regular levergym?
It does. I’ve had two of them. The arms attach lower on the frame of the Multipress.
@@HomeGymHacksandReviews Perfect thanks! I've been looking for something more comfortable for the chest and shoulders and didn't really need an extra cable system.
@@rebelgt09 the newest model is better than the two I had as Powertec added more arm and bench settings and the close grip bar is now included.
Great!
Thanks!