| So you want to be a powerlifter- part II I am a big fan of powerbuilding. I cannot claim this term, it has been around for years. It really means a combination of powerlifting and bodybuilding. For me it means using bodybuilding as the basis for improving the powerlifts. That is, working the weak points and building your physique to become a better lifter. The key is becoming stronger and becoming bigger. I am a big fan of newbies building a base at the start of their powerlifting journey. This does not mean that they cannot compete. In fact quite the opposite. I encourage competition as soon as possible. But I believe all lifters need to develop a balanced physique. They need to learn how to lift weights in general, not just how to squat, bench and deadlift. Obviously they need to become proficient in the big 3 lifts. But they can do this at the same time. Powerbuilding is a great way to get underway.  The training I like to see new lifters in the gym at least 3 times per week and 4 times per week if possible. There is a balance to achieve. If they are also playing other sport I encourage them to continue with this. The initial goals will depend on the experience of the lifter. A beginner will focus on learning how to basically lift weights. An intermediate lifter will have the advantage of feeling comfortable in the gym. However he or she will have weak points and probably bad habits. There may need to be a shift in mindset. The training will not be vastly different. The initial intensity will vary depending on experience. The focus needs to be on perfect technique. Ed Coan spoke about the perfect rep. We should always strive for perfect technique. Or at least when we are learning how to train. A basic training schedule would look like this: |
| Monday- Squat (legs and posterior chain) Tuesday- Rest Wednesday- Bench (chest and triceps) Thursday- Rest Friday- Deadlift (deadlift and upper back) Saturday- Shoulders and biceps. You can see that the individual lifts are worked on separate days. This is to allow the lifter to work on technique while also becoming stronger. Right from the start I advocate a big emphasis on assistance work. This is the where the bodybuilding is emphasised and weak points are attacked. A very basic training template is provided below. Learning the lifts and technique is so important. I believe you should stick with exercises for 3-4 weeks so that you can learn how to do them properly. I am a huge fan of variety. You can add to your "kit bag" of exercises as you progress. A basic template Monday Squats- 1×10, 1×8, 2×6, 2×8, 2×10 Hack squats- 4×8-10 Reverse hyper extensions- 3×8-10 Glute ham raises- 3×8-10 Calves Wednesday Bench press- 1×10, 1×8, 2×6, 2×8, 2×10 Incline dumbbell- 4×8-10 Dips- 4×8-10 Close grip bench press- 1×10, 1×8, 2×6 Rope pushdowns- 3×15 Abs  Friday Deadlift- 5×5 Front lat pulldowns- 4×8-10 Cable rows- 4×8-10 T-Bar rows- 4×8-10 Behind neck pulldowns- 3×10-12 Saturday Front barbell press- 1×10, 1×8, 2×6, 2×8, 2×10 Dumbbell side laterals- 2×10, 2×8, 2×6 Upright rows- 4×8-10 Barbell curls- 4×6-8 Hammer curls- 4×8-10 As I have already said, the emphasis is on becoming familiar with the powerlifts while also working hard to develop a balanced physique. The program should be completed with an increasing level of intensity. Learn the technique for all exercises properly and then strive to perfect this technique. Practice, practice and more practice. But remember that it is perfect practice that makes perfect. In the next part of the series I will discuss powerlifting technique in more detail. Craig 7 December 10 |