Are you one of the individuals who want to start to power lift but you don’t know the procedure? If so, worry not, you’re in the right place at the right time. To achieve your powerlifting goals, you need to consider everything from the program’s structure to the first competition. The entire process seems daunting, but the guide will share profound tips that will help you to maximize your strength and minimize injuries.
What is powerlifting?
Powerlifting is a game that tests one’s strength in three ways; that’s through deadlift, bench press, and squat. In terms of competition, the sport has age and gender categories. The main objective for the sport is to lift more weight. At the end of a particular contest, the most all the bench press, squats, and deadlifts are summed up to rank the competitors.
It must be noted that almost 75% of powerlifters end up not participating in any event. This because the main aim of many powerlifters is to boost their physical strength. They are only interested on training styles and being more substantial. Therefore, you don’t have to compete, but you need to be healthy.
Pieces of powerlifting training involve frequent workouts. But the activities should have various strategies which the post will talk later. However, it should be noted that powerlifting is different from bodybuilding. This because, unlike bodybuilding, each of powerlifting lift in targets to reduce movements, and also it wants each muscle to be involved in any movement. Meaning the primary objective of powerlifting is to coordinate all the body muscles in any lift.
Vital Elements of Powerlifting
Whether you are a beginner or a pro, the following elements are essential in your workouts:
1. Powerlifting Specificity
The principle of specificity implies that strength is gained with specific exercises. For instance, if your aim is more muscular biceps, your training program should include a curling program. Therefore, don’t expect more muscular biceps if you are doing chin-ups. In other words, workouts should be directly related to the target.
Since powerlifting’s primary goal is the stronger bench press, squats, and deadlift, on your workouts focus on these three aspects.
2. High Intensity
Every powerlifting schedule should incorporate high standards of intensity. And this is determined by the percentage of 1 rep max.
Below is the percentage of 1 rep max breakdown
- Sub-minimal intensity, Below 49% of 1RM
- Low intensity, this ranges between 49-64% of 1RM.
- Moderate intensity, it falls within 64-84% of 1RM.
- High intensity, 84-100% of 1RM
When a trainer focuses on high-intensity training, the brain signals the muscles to produce every motor unit to counter the loading challenge. As a result, the trainer becomes more used to having maximum energy, which allows them to lift more weight.
However, since high intensity demands a lot, they should be done sparingly. That’s why the most recommended powerlifting programs use two approaches, “back offset” and “top set.” Top sets means that you should start your workouts with 1 to 3 massive sets. And the exercises should be done in the first moments of your routine before fatigue crops in. The settings are then followed with 1 to 3 back offsets. The two sets of exercises help you to build and reinforce your muscle.
3. Target the “Weak Points”
It would be best if you focus on your weakest points. But how will you know your vulnerable parts? To understand these parts, you should classify your lifts into ‘bottom,’ ‘mid-range,’ and ‘top-notch.’ Then identify the sticking point between the three categories. That’s where do you get exhausted quickly? Is it at the bench press or lockout?
After the analysis, incorporate exercises that will help you to strengthen the weak points. For instance, if you are failing at the lockout, it means your triceps are weak, and if you fail a chest press, your pec muscles are fragile.
4. Periodize your Blocks
Powerlifting has a model that is called block periodization model. This means particular training phases. The phases make up the overall training. The model takes some months of training; this means various exercises can be incorporated. The rule of thumb states that each phase should take 3 to 6 weeks, and the trainee should increase the strength to 1 rep max. Below is the schedule of the model
- The first phase, also known as the accumulation phase. The loads that are incorporated in these ranges between 61-74% of one’s one rep max.
- The second block is also known as the transmutation phase. Its load incorporation falls between 74-89% of an individual’s one rep max.
- The final block also referred to as the “peaking phase,” exceeds 89% of one-rep max.
Every powerlifting schedule incorporates various recovery elements. The objective is to enable the powerlifters to proceed with their routines without the risk of injury or burn out. One of the recovery strategies is called ‘progressive overload.’ Meaning, the training variables gradually build with time. That can be either through the number of reps, sets, or load.
For instance, in your first week, your power lift should be 80%; the second week should be 82%. The next week you should be at 85%, and this will go on till you reach 100%. Such a synergy enables quick recovery and steady progress of powerlifting.
What should look in a Powerlifting Program?
Before you settle on anything, it must be noted that your friend’s work may not work for you. In other words, the program should incorporate your interests. These includes:
Powerlifting does not only include squats, bench press, and deadlocks. It needs a lot; that’s why variety is necessary. The program should entail other exercises such as chin-ups, pull-ups, lat pulldowns, and rows. Ensure any program of your choice includes various activities.
2. Submaximal loads
When you are looking for the best powerlifting program, submaximal loads are vital. This means that some of your reps and sets should be less your maximum abilities. Such settings help in the conditioning of muscles.
3. Rest Period
Any effective program should entail the rest time. The more the weight, the more the resting time should be between the sets. The resting period should range from three to six minutes. A sufficient resting period will enable you to lift weights for an extended period.
What should you eat during your powerlifting program?
While working on your powerlifting program, you need many calories. Meaning, you need around 4,000 and above calories every day. Here it would help if you stick to whole grains, nuts, seeds, beans, vegetables, and fresh fruits. Avoid unhealthy fats and processed foods; also advisable to supplement them with protein powder. Products such as cletenburol and creatine are also recommended.
Benefits of Powerlifting
Powerlifting is different from regular gym weightlifting. This is because weightlifting involves lifting various weights without dwelling much on the weight, whereas powerlifting is much into the amount of the weight. This means to lift as more weight as you can. So what are the benefits of powerlifting?
1. Bigger bones benefits
Most people think powerlifting is all about muscles; they forget bones. Powerlifting workouts increase the amount of weight on one’s joints and bones; this forces osteoplasts into the bones, hence laying down the foundation of bone growth. Therefore, with daily exercises, the lifter’s bones will be stronger, thicker, and denser.
2. Immense muscles advantage
If you persist with your powerlifting workouts, your muscles will exponentially grow. For your muscles to be bigger, they need regular lifting. Also, you should involve a good diet and supplements.
3. Helps I weight loss and burns calories
Any regular exercise has one advantage; they burn calories, which leads to weight loss. Regular powerlifting burns a perfect amount of calories on an individual’s body.
4. Boosts confidence
Universally no one dares to joke with big muscled people. They are aware of the energy. Besides, bigger and stronger muscles enhance confidence. Muscles make one look handsome or beautiful. After all, no one needs a layered or sagging stomach.
Powerlifting has three main exercises, but these are not enough. It would help if you incorporate various aspects to enhance your powerlifting experience. Squatting, deadlifting, and bench pressing are the vital elements of powerlifting, but they need good meals, the right schedule, and sound equipment.
The right equipment is necessary because you need a gym that has accurate lifts. Also, you don’t want equipment-related injuries. Also, it must be noted that powerlifting is so dangerous if not done in the right way.
Besides, it would be best if you get disciplined with your workouts. For better results, you must stick to your schedules. Frequency and consistency matter a lot in this industry; Focus on your weakness, don’t leave anything behind.
Lastly, avoid training alone. You need people around you to motivate you, tell you your weakness, and help you to lift the weights.Always share your powerlifting tribulations with your buddies, since many have got gone through such agonies, they will help you.