Mit 26 Jahren hat Doug Furnas the third highest total weight in the history of powerlifting - 1090 kg. And when you look at this man, you will catch your breath - his well-defined upper body and abdominal muscles like a washboard complement each other perfectly - which only applies to very few men weighing 125 kg.

His legs are just enormous, with swelling hamstrings.
Aber Doug Furnas has a strange way of exercising.

ITEM 1: He only trains two days a week!

POINT 2: He does almost no additional training at all!

But how can a world-class powerlifter like this man train so little and still break one world record after another? His natural genetic make-up, hard work, willpower and previous training practices combine to create this well-trained, well-muscled and phenomenally strong powerlifter.

Furnas trains for each discipline (squat, bench press, deadlift) once a week and says,
his training sessions are very intense. “Most think they train hard, but I bet only about 5% train really hard. When I train, I really do the very last thing. "

Sunday is for Furnas no day to rest. This is the day for the bench press.
In addition to the actual bench press, he does two sets of bench presses with a close and two wide grip.

He does squats and deadlifts on Wednesdays: that's all!

Furnas readily admits he hasn't always trained like this. At the beginning of his career as a powerlifter in 1980, he trained with plenty of additional exercises.
Furnas explains himself: “At the beginning I trained twice a week for each discipline. It went on for three or four years.
I never skipped a training session. In addition to the actual three disciplines, I do dumbbell presses. Triceps presses, shoulder presses and forward arm raises. ”He thinks that this additional training helped him lay the foundation on which he is now building.

In der Zeit, in der Furnas did a lot of additional training, he often did not feel like training.
This negative attitude took its toll and his progress slowed. So he decided to rearrange his training so that he could benefit optimally from it without having to spend 90% of his free time in training.
So he gradually gave up most of his additional exercises.

BENCH PRESS

Da Furnas If you only practice the bench press once a week in preparation for a competition, all these training days are difficult. He is preparing for comparisons with a training phase of 14 weeks, consisting of three weeks with sets of 10 repetitions, three weeks with sets of eight, four weeks with sets of five, three weeks with sets of three and one week with sets composed of two repetitions. Each workout consists of two sets of close and wide grip bench presses. With a tight grip, he starts in sets of 10 reps through week seven when he goes down to five reps. With a wide grip he does sets of 10 reps.

SQUINS

Furnas enormous legs are full of strength. I saw him do a squat at 440 kg (his official best is 447 kg) and it felt like he had also managed 475 kg.
He never does more than five reps per set on squats.
Furnas recalls: “I once did a really tough set of five reps weighing 325 kg.
Then I paused for two months and then started again with 327 kg in five reps. "
In preparation for the competition he trains with sets of five and three WH.
And whenever Furnas the weights are too heavy during training, he takes a break from training. In contrast to many others, he loses little or no strength. This is a sign of intense, very intense training.

CROSS LIFTS

Doug Furnas trains deadlifts after squat workouts, and he admits that he actually misses the deadlift - despite an official record of an impressive 377 kg. As a professional catcher, he is so busy that he does not have the time for another training evening and therefore has to train for two disciplines in one training session.

INTUITIVES TRAINING
The beginning of a preparatory training is in Furnas Eyes more important than the end.
It seems like Magruder is using the effect of overtraining. This 125 kg man does not go to the point of normal muscle failure in any of his sets.
Furnas is based on the re-instinct principle. “I know what to do,” he says. "I know when to exercise and when not to."
Because of this, he varies his training sessions based on what his body tells him.
This also strengthens his confidence in his performance.
His new insights into training obviously made him stronger.