Make significant improvements in strength by engaging in powerlifting workout routines.
Powerlifting is a competitive weight lifting sport. It includes three lifts: the squat, the deadlift and the bench press. Training in powerlifting can increase explosive power and strength.
BODYBUILDING vs. POWERLIFTING
Bodybuilders and powerlifters have trained side by side for decades. They have much in common but have vastly different goals. Competitive bodybuilders are focused on putting on significant amounts of muscle mass, acquiring detail and proportion, and then dieting down to a low body fat percentage when competition day is approaching. Powerlifters, on the other hand, are not concerned with their appearance, at least when it comes to competition. They train to increase their strength on three lifts, the squat, the bench press, and the dead lift. When competition day arrives, they max out on all three and the highest total in a designated weight class walks out sore and victorious.
CAN I DO BOTH?
You can certainly try. Many bodybuilders are incredibly strong and many powerlifters have very aesthetic bodies if their body fat levels are low enough. Many people have competed in both sports, especially old-school lifters. If your bodybuilding routine focuses on regularly increasing strength in key lifts, and you regularly practice the big three, you’re already on your way to becoming a powerlifter. Additionally, many powerlifters utilize plenty of accessory lifts to increase their overall strength and create muscular balance, so their routines may include movements with which bodybuilders are familiar. All that being said, you’ll receive your best results by focusing on one thing at a time. If you’re a bodybuilder looking for a change of pace and some serious strength gains, move over to powerlifting for a while and see how your body reacts.
KEEP A LOG-BOOK
Similar to Doggcrapp training, any powerlifting routine should include use of a logbook. Write down your exercise selection, your reps, your weights, your sets, stretching time, resting time, eating habits, everything really. If you’re feeling sore, write it down. If you didn’t get a good night’s sleep and skipped your training session, write it down. It may seem a bit obsessive, but progression is key in any weight lifting routine, and absolutely essential for a powerlifting routine. You’ll be motivated by written proof of your progress, figure out what works and what doesn’t, and identify any exercises or rep schemes that may have left you injured.
Powerlifting is a sport and is first and foremost about competition. Don’t be dismayed, however, if you’re not particularly strong. You may not place well in your first powerlifting meet, or your second, or your third, but if you’re patient and focused, you’ll keep improving. Also, powerlifting is equally about competition with yourself. As your total gets higher, you’ll know you’ve become stronger and more powerful, and that makes you a winner. Competitors are divided into ten weight classes, ranging from 114 to over 275 pounds for men, and 97 to over 198 pounds for women. Making your weight class is essential for success. Weigh in too much the day before the meet and you’ll find yourself outclassed by bigger, stronger competitors. Different powerlifting meets have different rules and regulations when it comes to form and equipment, but they generally follow the same protocol. The deadlift is simple. Wait for the “down” signal, and lift when you’re ready. To perform a proper powerlifting squat and bench press, you’ll need to wait for the judges to call out signals to proceed during your lifts. While squatting, you’ll respond to a “squat” signal and then a “rack” signal to rack the weight. While benching, you’ll lower the bar to your chest, pause, and wait for a “press” signal to push the weight up. You’ll then wait for the “rack” signal to rack the barbell.
A BEGINNER’S ROUTINE
Just as in bodybuilding, there are an infinite of powerlifting routines out there. What follows is a 3 day split routine that focuses on of the major powerlifting exercises each day. You’ll be using periodization and increasing your weight and lowering your weight every couple of weeks, slowly leading up to your first powerlifting competition. You’ll also be performing accessory lifts to round out your workout, and prevent muscular imbalances and injuries. Accessory lifts are supposed to assist you by improving your strength in your major lifts, so select them accordingly. The following accessory lifts are merely suggestions. Choose ones that address your muscular weaknesses or simply lifts you enjoy. Rotate them every of couple of weeks to keep your body adapting to new stresses. Before your first meet, take a week off. Ideally, you’ll be rested and well prepared to set a personal record on all three lifts during the big day.
|POWERLIFTING WORKOUT ROUTINE|
|Lying Leg Curl||2||10-12|
|Hanging Knee Raises||2||Till Failure|
|Dumbbell Decline Press||2||10-12|
|Close Grip Bench Press||2||10-12|
|Cable Lateral Raises||2||10-12|
|Dumbbell Hammer Curls||2||8-12|
|Hanging Leg Raises||2||Till Failure|
The first two weeks, perform sets of 10 for the big three exercises and sets of 12 for your accessory exercises. The next two weeks, decrease the rep count to 8 for your big three, and 10 for your accessories. The following two weeks, it’s down to 6 and 8 respectively. Then, 4 and 6. Finally, during your final two weeks, go for a strong double on your big three and don’t perform your accessory lifts at all. Next, take your week off to rest and hit those PR’s during your meet. Good luck and happy lifting!