Like we've mentioned before the GYMCADDY™ is made up of a team of multiple Bodybuilders and Powerlifters with multiple years of experience. GYMCADDY™ broke down the differences between Bodybuilding and Powerlifting which you can read HERE. This article will go a little more in depth about powerlifting and how you should approach it. As always, remember to pick up your GYMCADDY™ HERE.
Powerlifting is a style of training that is focused on gaining strength. Before you start to focus on bodybuilding or powerlifting, GYMCADDY™ recommends you have your basics covered. The basics in this case are proper pushups, pull-ups, dips, lunges, and a minute plank. Before you can run you have to crawl.
OK, I Have The Basics Covered
Powerlifting revolves around 3 core movements. The Flat Bench Press, Deadlift, and Squat. The goal in Powerlifting is to get the highest total you can. A total here means the sum of your one rep max for the Bench Press, Deadlift, and Squat. For example, if my one rep max for my bench, squat, and deadlift are 315 lbs, 405 lbs, and 505 lbs, then my Total is 1,225 pounds. As a powerlifter you will strive to increase that total. A powerlifting regiment differs from a bodybuilding regiment mostly in volume and intensity. A powerlifting regiment will have less volume but a much higher intensity. You will find yourself working in the 1-5 rep range and at an intensity range between 60% - 90% of your one rep max. Although powerlifting is focused on gaining strength, you will also pack on lean and dense muscle.
What Does A Powerlifting Routine Look Like
Powerlifting is a little more technical than bodybuilding. Which means designing your own powerlifting regiment will be much more difficult if you lack experience. For that reason we recommend you use pre made workout schedules found online or even consult a powerlifting coach. Before you even consider getting into powerlifting it is also imperative you have your bench press, squat, and deadlift form perfected. Any weaknesses in either of your forms will be multiplied when dealing with heavier weights. Which will lead to injuries and stifle any progress.
One common style of powerlifting revolves around whats called undulating periodization. Each day you train you'll workout with the same exercises, but you'll rotate the intensity of the exercises on a daily basis. Below you will find a piece of a beginner’s powerlifting program that focuses on undulating periodization.
Monday
Bench Press 1 set of 5 reps at 50% ORM
Bench Press 1 set of 3 reps at 65% ORM
Bench Press 1 set of 3 reps at 75% ORM
Bench Press 1 set of 3 reps at 80% ORM
Bench Press 1 set of 2 reps at 85% ORM
Bench Press 1 set of 1 rep at 90% ORM
Squat 1 set of 5 reps at 45% ORM
Squat 1 set of 5 reps at 55% ORM
Squat 1 set of 3 reps at 65% ORM
Squat 1 set of 3 reps at 70% ORM
Deadlift 1 set of 5 at 45% ORM
Deadlift 1 set of 5 at 45% ORM
Deadlift 1 set of 5 at 45% ORM
Deadlift 1 set of 5 at 45% ORM
Accessory Work
Wednesday
Squat 1 set of 5 reps at 50% ORM
Squat Press 1 set of 3 reps at 65% ORM
Squat Press 1 set of 3 reps at 75% ORM
Squat Press 1 set of 3 reps at 80% ORM
Squat Press 1 set of 2 reps at 85% ORM
Squat Press 1 set of 1 rep at 90% ORM
Deadlift 1 set of 5 reps at 45% ORM
Deadlift 1 set of 5 reps at 55% ORM
Deadlift 1 set of 3 reps at 65% ORM
Deadlift 1 set of 3 reps at 70% ORM
Bench Press 1 set of 5 at 45% ORM
Bench Press 1 set of 5 at 45% ORM
Bench Press 1 set of 5 at 45% ORM
Bench Press 1 set of 5 at 45% ORM
Accessory Work
Friday
Deadlift 1 set of 5 reps at 50% ORM
Deadlift Press 1 set of 3 reps at 65% ORM
Deadlift Press 1 set of 3 reps at 75% ORM
Deadlift Press 1 set of 3 reps at 80% ORM
Deadlift Press 1 set of 2 reps at 85% ORM
Deadlift Press 1 set of 1 rep at 90% ORM
Bench Press 1 set of 5 reps at 45% ORM
Bench Press 1 set of 5 reps at 55% ORM
Bench Press 1 set of 3 reps at 65% ORM
Bench Press 1 set of 3 reps at 70% ORM
Squat 1 set of 5 at 45% ORM
Squat 1 set of 5 at 45% ORM
Squat 1 set of 5 at 45% ORM
Squat 1 set of 5 at 45% ORM
Accessory Work
If you follow along with the program above, you will notice that each day focuses on the Bench Press, Squat and Deadlift. You'll however notice the intensity and the volume is rotated every single day for each exercise. This is what we mean by undulating periodization. There are plenty of other training styles you can tryout. Remember, the goal in powerlifting isn't just adding size. Its about adding explosive over all strength.
Nervous System Fatigue
Just like in Bodybuilding, you'll also have to look out for Nervous System Fatigue. A workout with higher intensity will cause you to fatigue quicker than usual. Also keep in mind stresses outside of the gym will also cause you to preform differently when you workout. Stresses that will hinder your performance include poor diet, lack of sleep, and anything that might be going on in your life like school, work, or relationships.
Frequency and Diet
Frequency will mostly be dictated by your workout scheduled if you opt to use an online resource or coach. Resting is just as important as working out in most cases. Contrary to popular belief, powerlifters aren't all grossly over weight. Its true you'll need a caloric surplus in order to get stronger, but you don't have to get carried away. There are plenty of powerlifters that still look great. You just need to eat the right amount of quality foods to supply the energy you need to fuel your high intensity workouts.