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Powerlifting Basics

For those who would prefer to attain maximum strength gains in the gym as opposed to maximal size, enter the sport of powerlifting. The sport itself is comprised of three different movements, the Squat, Benchpress and Deadlift. In competition the lifter will get three attempts at each lift and the total of the 3 best lifts will determine the winner in each weight class or age group. For the purposes of this article we will focus ion the training aspects.

Powerlifting training regimens are typically structured around a training day for each separate lift each week. For example: Monday: Squat, Wednesday: Bench, Friday: Deadlift. Unlike bodybuilding which targets muscular endurancee to induce hypertrophy, powerlifting training it moregearedd toward central nervous systemstimulationn and increasing tendonand ligamentt strength- this is why 3 days a week is plenty of training for any level of lifter intheh sport. If the training is done correctly you don’t leave the gym with a pump, you leave feeling like you’ve been hit by a truck. Why? Because getting stronger hurts.

A typical workout for powerlifting will often include a primary movement centered around either the bench ,squat or deadlift, followed by 3 or 4 accessory movements. Take a Benchpress day for example- the lifter might do flat bench triples (three rep sets) as the primary movement, then do flat dumbbelll bench, tricep pressdowns, then some dips. The focus is placed on the first exercise, warming up then attacking the working sets with maximal effort. Long rest periods between sets are a must as you are trying to lift as much weight as possible and muscular fatigue shouldn’t enter into the equation. Two working sets with maximum weight for 3 reps would be the goal before moving on. The accessory movements are essentials bodybuilding movements you are familiar with, just done in a medium rep range like 6 to 8 instead of 12 to 15 as is more common in bodybuilding.

Each week the primary exercises can stay the same for a 3 week period, then you can change to another movement for three weeks. This is a common way to approach training so that you can see progress after a couple of weeks before moving on to another challenging movement. You can also rotate new accessory exercises in and out to avoid stagnation. The goal is to continually get stronger by challenging the body to move heavy weights in a variety of ways and rep schemes. For advanced training regimens that outline specific exercises, reps and periodization visit violentheropowerlifting.com.

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