Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Training Q&A => Topic started by: Painlayer69 on December 29, 2012, 02:07:59 PM
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So i wanna try and get into a powerlifting/bbing routine so i can start gaining some real strength along with good muscle gain. Anyone have a good routine for this that they could share?
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there is a powerlifting thread section which would be useful to read and not as populated by kidults
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tyvm
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That's pretty much how I train. Focus on getting stronger in the squat/dead/bench variation as well as rows, chins, overhead presses.
Limited amount of excercises per workout, 4 times a week.
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That's pretty much how I train. Focus on getting stronger in the squat/dead/bench variation as well as rows, chins, overhead presses.
Limited amount of excercises per workout, 4 times a week.
sounds about like the same thing in the wendler 531 book, I got stronger on that but got sick of all the eating you need to go along with it.
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I don't do 5/3/1, but I have tried it years ago. Wendler seems to like to stick to the same movements for a long period of time. I prefer to switch up my excercises every 9-12 weeks, take a week off and start with a different set of excercises. Basically squeeze all of the progress you can out of a movement, when you stall out switch in a different variation. Go back to the original movement 6 months later and blast past your previous plateau untill you get stuck again.
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The one that helped me up my strength was 5 sets of a weight that i could do 3 reps, clean, and adding 5 lbs every week.
Tues Chest, 5x3 press variation a, 5x3 press variation b
wed rest
thurs Back, Weighted pull ups 5x3 variation a, 5x3 pull up variation b (say wide grip, then neutral grip)
fri: legs, 5x3 squats, 5x3 body weight leg curls,
sat: rest
sun: shoulders. seated overhead press 5x3, clean and press, pyramid up to heavy weight, heavy upright rows to solar plexus 5x3
edit: do for 8 weeks...throw in some heavhy curls and extensions in there as well, when they make sense with workout.
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Does this actually help you gain muscle size as well? Im looking for a routine that will give me the best of both worlds
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Does this actually help you gain muscle size as well? Im looking for a routine that will give me the best of both worlds
I've always found that (and i'm natural) the heavier i lift, the bigger i get. What's hard is staying away from injury, as it does take a toll on your joints. For me, its shoulders and elbows that get cranky, so I change things up after 8 weeks, and go lighter for a bit. I personally feel lucky, as I don't have any issues with my back or knees, and those are the ones that can keep you from training altogether.
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I've always found that (and i'm natural) the heavier i lift, the bigger i get. What's hard is staying away from injury, as it does take a toll on your joints. For me, its shoulders and elbows that get cranky, so I change things up after 8 weeks, and go lighter for a bit. I personally feel lucky, as I don't have any issues with my back or knees, and those are the ones that can keep you from training altogether.
Same here.
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This may not have to do too much with the training aspect, but I did find an article about a high schooler that set the world record by deadlifting 405 lbs. and she weighed like 123 haha.
So maybe if you're looking for a little motivation or something to do powerlifting I'll put the link below.
http://www.bodyathleticsblog.com/2013/02/12/powerlifting-champion/
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here's a great clip from Mike Bridges
@ 33:00 til the end of the clip is the best part IMO as he talks about the actual training program and gives some very good guidelines and suggestions