Strength is a foundational element of any great physique. Powerlifters, like you, are most aware of the importance of strength. Powerlifting is a good way to increase the thickness and density of your muscles — and it helps with further muscle growth. If you were searching for Reddit powerlifting information, this article should help.
Is There a Difference Between Powerlifting and Body Building?
In a nutshell, yes. The best powerlifting method to gain strength won’t be the exact methods you see bodybuilders doing in the gym. This is because powerlifting is a type of sport that helps you attain as much “raw” strength as you possibly can. This is a bit different than bodybuilding where you’re focusing on a particular physique.
While there are different strength standards, most hardcore training approaches focus on simple principles. The primary principle is you get stronger by lifting heavier weights.In powerlifting, competitors are competing to lift as much weight as possible for a single rep. Powerlifters aren’t training specifically to build up huge muscles like body builders do, but they’re still massive.
3 Basic Powerlifting Exercises
Powerlifters are typically dedicated to one goal — figure out your peak strength ability and strive to become stronger than that.
Powerlifting uses three basic exercises:
Powerlifters work to learn these exercises and excel at them since strength isn’t simply a quantifiable characteristic, but also a skill. Becoming stronger with the bench press, squat and deadlift gradually benefit other exercises you perform.
What’s the Best Powerlifting Program for Raw Lifters?
There are many powerlifting programs out there for you to choose from. Deciding on which program is best for you really comes down to you each program offers workouts based on certain experience levels and training age.
For instance, if you’ve been training for only a year, you would likely fall into the beginners level. If you have over 10 years of hardcore strength training, then you’d benefit most from intermediate and advanced programs.
And, you’ll advance through different programs of different experience levels. So, if it seems impossible for you to add more weight each week (referred to as linear periodization), it’s probably time for you to step it up a little and move into the more intermediate programs. This keeps the gains coming and ensures you don’t get injured or burnt out. Plus, each program has its own bench standards.
Most programs provide you with a powerlifting program spreadsheet, which helps you automate your workouts. Here’s a look at a few powerlifting programs with proven routines.
The Ice Cream Fitness 5×5 program by Jason Blaha was created to maximize gains in beginner lifters. However, it’s not only for the novice — there’s also an intermediate version created for individuals who’ve already been training for a minimum of six to 12 months.
Beginners are able to make huge progress in a short period of time implementing the programs’ proven methodologies. Because of this, many have posted positive comments through testimonials and forums.
Although the 5×5 program was created with a focus on building strength with the use of bench presses, squats and deadlifts, it can also be considered a bodybuilding program because it includes a large amount of hypertrophy accessory work.
You conduct the program on 5 days (hence the title) with alternating days of rest and two full days of rest after the fifth day. The program lasts for 12 weeks.
You also alternate types of workouts every week. For instance, week one consists of reps of squats, bench presses, bent over rows, barbell shrugs, tricep extensions, incline curls or straight bars, cable crunches and hyperextensions. Week two consists of squats, deadlifts, standing presses, bent over rows, close grip bench press, straight bar or incline curls, and cable crunches.
The program schedule is fairly simple. It uses two different workouts three days a week, alternating between the two. For instance, you’ll work with workout A the first week and then switch to workout B the following week.
Jim Wendler’s 5/3/1
This program is modified for beginners specifically, although intermediate lifters also use it. The 5/3/1 programs are set up around bench press, squat, deadlift and overhead press, along with your choice of assistance work. You’ll need to identify your max on those lifts (or projected max) and then follow the program using 90 percent of max. The reason behind this is to prevent stagnation in the routine too early.
Wendler’s 5/3/1 program is an effective, flexible and simple routine to help you get stronger. It’s something you can use indefinitely and tailor to your personal goals.
It focuses on strength training principles compound lifts, smashing PRs and constant progress.
The routine in the 5/3/1 program involves a monthly mesocycle comprising of four different microcycles:
Microcycle 1: You’re working up to 3×5 per lift
Microcycle 2: You’re working up to 3×3 per lift
Microcycle 3: You’re working up to 3/3/1 per lift
Microcycle 4: You deload.
You can perform either three sessions weekly, giving you a mesocycle that lasts more than five weeks, or four sessions weekly, giving you a mesocycle that lasts exactly four weeks.
Kizen Powerbuilding Program Review – 12 Week Powerlifting Program
The Kizen program is a full peaking and strength program getting you ready for your upcoming powerlifting meet. The program focuses equally on building more muscle and getting stronger. Its main goal is to make you very strong. And, while the program will definitely help you build muscle, strength will always be its main goal.
Regardless of whether you’re going to compete or not, it doesn’t matter. However, there are two phases to the program:
1. Offseason: You work largely in the 65 to 85 percent range developing your base of strength
2. Peaking phase: You test your strength
Both are extremely important for optimal lifting outcome.
What’s included in the program:
A complete 12-week (4 days a week) periodized peaking training program
Optional deload program
Silent Mike’s infinite off-season system
Full competing guide video
Exercise video library
Strength made simple PDF
Full program overview video
Bench/squat/deadlift one-hour common weaknesses video
This pure strength program helps you take your training to the next level.
About Powerlifting Federations
Many individuals are using these programs to condition themselves so they can compete in competitions all over the world. National, local and international competitions have received multiple federations’ approval. These are separate from International Powerlifting League IPL, which is the most prominent and oldest of all federations.
By using a powerlifting program, it will help you become much more efficient with your gym time. Programs help you work towards your goals systematically using proven methods. Although intermediate lifters might have a better idea of the response of their bodies to their training programs and can switch programs as they go on, most individuals require structure for optimal results.