Why Power Towers Are Good For Muscle Development

Humanity felt the power of CoVid-19 in the last two years. Lockdowns one after the other have changed the world. People are forced to train inside of their homes to keep both achieve fitness and retain strength and training. The era of home training devices is here, in every corner of the world.

Doing a home workout, compared to going to the gym, saves you a lot of time – you just need to change your clothes, warm-up, and you’re ready to go.

The power tower is one of the best pieces of equipment for training at home en your route to a great physical look. You just need four square meters, a brain, and a strong will. It doesn’t sound too hard, does it? Let’s deep dive into the world of building your muscles and getting strong. All the while out of the public gaze.

What Makes Power Tower A Top-Notch Choice To Build Muscles?

Modifications And Assistance

First of all, its easy to come up with excuses about not getting fit. ‘I don’t have time, I’m too tired, I don’t have any equipment.’ Also, unfortunately, some people are overweight thanks to a sedentary lifestyle or poor hormonal balance. And they are going to say “well, I cannot work bodyweight drills, I am too heavy”. No, you’re not!

All you have to do is buy a resistance band (it won’t cost more than a few dollars), fasten it to the top of your power tower, and you’re ready to perform chin-ups and all other “difficult” sets of drills. Pull-up dip stations exist for a reason, you can attach additional pieces of equipment!

Age and training level don’t matter, this video proves it. There are so many wonderful ways to modify your drills.

Shy People, This Is Your Opportunity

Power tower lets you train away from the world. Many people don’t want to visit gyms because they are unhappy with their physical look. Yet, a basement or room is a perfect barrier between you and the rest of the world.

Everybody has a cell phone, you can let the music play and forget about everyday stress for an hour. Activate your mind and body. Nobody will troll you, there are no people around you.

Businessmen, You Have 30 Minutes

Even the busiest person on the planet can leave the phone for thirty minutes. Power tower workouts usually last around half an hour, but activate way more muscles compared to, for example, a weightlifting session.

You must spend hours in the gym to train every single muscle, we understand you’re a busy person who works two jobs. But you can create 20-30 minutes between your jobs to refresh your brain and look better, can’t you? A good nutritionist can make you a meal plan that will boost your fat loss too! You work and you have the money, use it wisely!

Power Tower Vs Barbell – Different Angles

We will show you that a power tower forces more muscles to work at one time. We will compare push press and pull-ups (yeah, not a perfect example, but that’s not the point).

A push-press will put your anterior deltoid muscles on fire, but we mustn’t ignore its secondary effect on quads, glutes, adductors, lower back, traps, triceps, and lateral deltoid. How? Your back muscles will be stabilizing your movement when you return the barbell to the starting position.

A pull-up will activate your latissimus dorsi, deltoid muscles, triceps, biceps, pectorals, teres major, coraco-brachialis, and subscapularis on the way up. Yeah, it sounds like the activation of a greater number of muscles, but do not forget about your abdominals, lower back, and glutes – they stabilize you on the way up or down. You’re forced to contract the lumbar area of your back and your buttocks. If you don’t, you’ll sway backward and it will affect your technique

Pull-Up Dip Stations Forces Extra Muscles To Work And Stabilize Your Body

In addition to the previous paragraph, there’s a golden rule when you train on your power tower. You mustn’t ignore its secondary effect.

We will give you a few examples, so you can easily get into the spirit of things:

  • When you do archer pull-ups, your rotators and oblique muscles will stabilize the movement.
  • Try to perform scapular pull-ups properly, and you’ll feel itching in your hip flexors, traps, and lower back.
  • Hamstrings, glutes, and neck extensors stabilize your body during gorilla chin-ups.
  • Hanging leg raises will activate your abdominals, hip flexors, and quads; but don’t forget about the lower back, glutes, hamstrings, and calves – it’s a secondary effect.

We could discuss this all day long, but here’s the point – you use 20-30% more energy to stabilize your body throughout the exercises, which includes different muscle groups (compared to dumbbell or barbell workouts).

Power Towers Help You Put Your Body On Fire

You can train different areas of your body at once. Some people are going to say wait, how is that possible? Well, think about combining single-leg squat (legs), hanging knee raises (hip flexors and abdominals), and chin-ups (chest, shoulders). If you add different types of push-ups to the routine, it leads to a wonderful whole body workout.

What way of working is best? Well, it is easier to stress your muscles when you stick to an intermediate difficulty level and a moderate or huge number of repetitions.

You Can Train Under Injury

Oh, yeah, you can, I’m not joking! Imagine you hurt your quad or a hamstring. You can isolate that part of your body during the workout, so you don’t aggravate the injury. That’s great, but what about tricep dips or pull-ups? The power tower is a multifunctional piece of equipment with endless possibilities. Trust me you can work out plenty of ways to exercise without stressing injuries.

Progressive Bodyweight Workouts Bring More Strength To Your Muscles

Progressive calisthenics refers to “frequent workout program modifications” that leads to better muscle growth and a more attractive physical look.

We will guide you through a 3-week pull-up dip station routine. The exercises are very similar but the difficulty increases as time goes by. Where you start depends on your level of physical preparation and progress. What we have provided is how a beginner might start. Please note that you must adapt and reduce reps and weights to suite yourself. This is just a guide and we don’t accept responsibility for any injury you incur while doing these exercises.

pull up exercise

Routine Examples

Week 1 (break between repetitions 60-120 seconds)

Monday

Triceps dips with resistance band – 4 sets, 8 reps;

Pull-ups with resistance band – 4 sets, 5 reps;

Hanging knee raises – 4 sets, 15 reps;

Wide push-ups – 4 sets, 6 reps.

Wednesday

Chin-ups with resistance band – 4 sets, 8 reps;

Hanging knee raises with rotations – 4 sets, 12 reps;

Squats – 4 sets, 15 reps;

Sit-ups – 4 sets, 20 reps;

Friday

Chin-up holdout – 30 seconds, 4 reps;

Scapular pull-ups – 8 reps, 4 sets;

Behind the back pull-ups with resistance band – 8 reps, 4 sets;

Sit-ups with body rotations – 20 reps, 4 sets.

 

Week 2 (break between repetitions 45-60 seconds)

Monday

Triceps dips with resistance band – 4 sets, 12 reps;

Pull-ups with resistance band – 4 sets, 8 reps;

Hanging knee raises – 4 sets, 25 reps;

Wide push-ups – 4 sets, 10 reps.

Wednesday

Chin-ups with resistance band – 4 sets, 12 reps;

Hanging knee raises with rotations – 4 sets, 20 reps;

Squats – 4 sets, 25 reps;

Sit-ups – 4 sets, 30 reps;

Friday

Chin-up holdout – 45 seconds, 4 reps;

Scapular pull-ups – 12 reps, 4 sets;

Behind the back pull-ups with resistance band – 12 reps, 4 sets;

Sit-ups with body rotations – 30 reps, 4 sets.

 

Week 3 (break between repetitions 30-60 seconds, harder drills, no resistance band)

Monday

Triceps dips– 4 sets, 5 reps;

Pull-ups – 4 sets, 3-5 reps;

Hanging knee raises – 4 sets, 40 reps;

Wide push-ups – 4 sets, 15 reps.

Wednesday

Chin-ups – 4 sets, 3-5 reps;

Hanging knee raises with rotations – 4 sets, 20 reps;

Assisted one-legged squats – 4 sets, 3-5 reps each leg;

Sit-ups – 4 sets, 30 reps;

Friday

Chin-up holdout – 60 seconds, 4 reps;

Archer pull-ups – 2-3 reps, 4 sets;

Behind the back pull-ups – 8 reps, 4 sets;

Sit-ups with body rotations – 30 reps, 4 sets.

Here’s another example video, if you think our description sounds too hard.

Conclusion

A power tower helps you build muscles uniquely and creatively. You can train far away from the eyes of the world, activate more muscle fibers, and enjoy your results in a short time. It’s time to say goodbye to excuses and start training, everybody can create thirty minutes of time to exercise on a power tower three times per week! So get started and get ripped in no time!

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