A Guide to Powerlifting Workouts
Powerlifting is one of the most strenuous sports in existence, so before starting power lifting workouts, the first thing you should do is get your doctor’s OK that you are good enough physical shape to start training to be a power lifter. Power lifting, in fact, takes a lot of training, and the focus is just the opposite of bodybuilding. No one cares how you look, they only care about how much weight you can lift.
There are only three different lifts used in powerlifting tournaments, and these are the squat, the bench press, and the dead lift. And, the goal is simple, you have to be the person who can lift the most weight. In order to do that, you are going to have to develop a very thorough routine of power lifting workouts and these are going to need to include what are known as core workouts as well as additional or supplementary power lifting workouts. Here, the term “core workouts” does not mean the abs.
Competitions to see who is the strongest have been around since the beginning of the human race. But the key thing about power lifting is that you are not really competing against another person, even though the weights will be tallied and a winner decided. When you are lifting, the weights themselves are the competitors. You need to train with power lifting workouts designed to put you at your peak.
When you do your powerlifting workouts, you will need a spotter. Ideally you should have two people working out with you and you can take turns spotting for each other, one person on each side of the bar. This is why it is really necessary to be able to work out in a gym where you can meet other people who are also lifting. It is helpful not only to have spotters but you can encourage one another as you do your routines.
When you lift with other people, each person should do their entire workout at once. Don’t take turns in-between lifts. That’s because you need to take your muscles to their max, not rest them in-between sets. You should set your power lifting workouts so that you do two to six days a week, depending on how advanced you are. Beginners should start out with no more than two to three workouts a week and intersperse the weightlifting with days of aerobic exercise, such as walking, running or riding a bike. This is called active-recovery.
A lot of the power lifting workouts that athletes use split up muscle groups so that different groups of muscles are worked on different days. This makes the best use of recovery time. It’s means doing squats and dead lifts together on one day and bench presses on another day. Power lifting means that you have to work fast-twitch muscles as well as slow-twitch muscles. That’s because you need a quick burst of energy on each lift.
One way to prepare your muscles for this burst is to do sprints on the days you do aerobic work. You can do this against time, using your watch by sprinting for a certain amount of time and then having an equal-time recovery period where you walk. You can also do it on a particular street by sprinting from tree or driveway A to tree or driveway B and then walking until you get to another chosen point to start a new sprint.
Power lifting workouts have a completely different focus than bodybuilding workouts. You do not want to do more reps with lower weights. You want, instead, to get your fast-twitch muscles in sync by doing loads that are 80-100% of your max. Each workout, your goal should be to take your muscles to the max and then let them recover in-between workouts.
The best advice for beginning power lifters is to start out slow. It will take you in the neighborhood of three months to get to the point where you are ready to start doing cycles of your max weights and reps. Be patient during this time because starting out too fast is sure to cause an injury that will set you back even longer.