WEEK NINE :: What Is The Best Powerlifting Workout?
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TOPIC: What Is The Best Powerlifting Workout?
For the week of: 11/28 - 12/05
(Monday @ Midnight Is The Final Cut).
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What Is The Best Powerlifting Workout?
A powerlifting workout and a hypertrophy workout are like comparing apples to oranges.
How often should powerlifters workout? How long should each workout be?
What is the best powerlifting workout? (include sets, reps, etc.)
Bonus: What is a good example of a daily powerlifter diet? Be as descriptive as possible.
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Thanks,
Bodybuilding.com
What Is The Best Power lifting Workout?
[size=+2][b][color=red]What Is The Best Power lifting Workout?[/size][/b][/color]
[b]Introduction[/b]
Power lifting and bodybuilding workouts are both different. Power lifting calls for more thought then bodybuilding routines. The exercises as well are quite different from those of a bodybuilders exercises. The rep ranges also make for a big difference, power lifters utilize lower rep ranges to get enough strength as possible. Power lifting routines also call for more intensity and volume. A lot of splits used in bodybuilding is normally from 3-4 workouts per week. But many power lifters use 4-6 workouts per week, they also have the advantage of using more GPP work which increases your work capacity and allowing more volume without burning out your CNS. There are a lot of things power lifters utilize to help make their programs as optimal as possible. There are also many types of clubs out there with their own philosophies on power lifting. One of the more famous clubs in Westside Barbell. Westside Barbell is home to the strongest power lifters out there today, with many who have over a 600 lb. bench press and some over 800 lb. in the bench press. A few can also dead lift over 700 lb. and 3 who can squat over a grand! The owner and founder of Westside, Louie Simmons. A strength coach for many world athletes, he has been training for many years and training athletes for over 10 years. Westside's philosophies are by far the best for power lifters. I will explain more of Westside and a sample template later in the article. I will also explain a lot of other philosophies later in the article to help you get the most out of your power lifting workout.
[size=+2][b][color=red]How often should power lifters workout? How long should each workout be?[/size][/b][/color]
Many beginning power lifters should start off with a 2-3 three day split for workouts in the gym. Then the trainee should add some GPP (General Physical Preparedness) such as sled dragging. Sled dragging is basically dragging a sled around for a few minutes 2-3 times a week on top of workouts. I feel many beginning to novice athletes should do basic nonstop sled dragging. I don't feel they should be doing a drag of different movements for 200-feet and then resting for another repetition. Instead they should just do 5-6 minutes of straight dragging with a moderate weight, then do another 5-6 minutes of nonstop movements such as pull-throughs, front raise drags, and etc. Advanced trainees can do a lot more workouts, many times 4-6 with GPP added onto those workouts. I feel advanced trainees should perform regular sled dragging such as 3-4 movements for a few repetition for 200-feet and then add in 1-2 restoration days of light running for 10-15 minutes. Sled dragging will increase your work load and allows you to lift a lot more. Sled dragging is the best GPP method, doing basic cardiovascular work on a treadmill is poor GPP wise. All you need to make a homemade sled is to get a tire and put a sheet of wood in the bottom of the tire. The add a P-hook to the tire and add cement. If you just want to order a sled online, then check out [url]http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=141&pid=8[/url], [url]http://brutestrength.com/store/cart.php?target=product&product_id=16164&category_id=288[/url].
Workouts shouldn't have to last over an hour and a half. It will take a lot more time to max out and then do some supplemental work in a workout. So, workouts will be longer or shorter depending on the amount of volume that workout. Overall, depending on what the volume is that day and if your doing a ME (max effort) lift it will be different. And rest between sets on certain days take a lot longer then a bodybuilders routine.
[size=+2][b][color=red]What is the best powerlifting workout? (include sets, reps, etc.)[/size][/b][/color]
[b]Pre-made Workouts[/b]
The following workouts listed below is a sample template of westside and a hybrid of westside. Both of these workouts were not created by myself, they were created by Mike Ruggeria and Joe DeFranco. They are added here because they are some of the best power lifting routines out there.
[b]Big Mike's Westside Template[/b]
[b]Sunday - Speed Day For Bench[/b]
Bench 8-10 sets 3 reps (50% 1 rep max, 1 minute between sets, explosive but controlled reps)
Front Presses 3 sets 3-5 reps (pick 1 shoulder exercise)[list][*]Standing Front Press[*]Dumbbell Presses[/list]Tricep Movement - 1 exercise, reps 10-15, 1 minute between sets[list][*]Dumbbell Extensions[*]Dumbbell Extensions w/ Elbows Flared[*]Pushdowns[*]Skull Crushers[*]JM Presses[/list]Upper Back Movement - 3 sets 10-12 reps[list][*]Lat Pulldown[*]Bent-Over Rows[*]Cable Row[*]1-Arm Dumbbell Row[/list]Abs and Neck
[b]Monday - Max Effort Day For Squat & Deadlift[/b]
Max Effort Exercise - 1 exercise, work to 1 rep max, do not perform two exercises in a row[list][*]Zercher Squat[*]Pin Lockouts (at different heights)[*]Safety Squat[*]Barbell Squat (off a low box)[*]Squat (off a high box)[*]Deadlift (off a platform)[*]Arch-Back Good Mornings [*]Stiff-Legs[*]Belt Squat[*]Sumo Deadlift[/list]Leg Curls 3-4 sets 5-7 reps
Lower Back Movement - switch every 3 weeks[list][*]Stiff-Legs (not to be done when using as a max effort exercise)[*]Pull Throughs[*]Hypers[*]Reverse Hypers[/list]Upper Back Movement - 3 sets 5-7 reps[list][*]Lat Pulldown[*]Bent-Over Rows[*]Cable Row[*]1-Arm Dumbbell Row[/list]Biceps and Abs
[b]Wednesday - Max Effort Day For Bench[/b]
Max Effort Exercise - same directions as for max day squat and dead lift[list][*]Board Press[*]Camber Bar Press[*]Floor Press[*]Decline Press[*]Dumbbell For Reps[*]Reverse Band Press[*]Lockouts[*]Close-Grip Press[*]Incline Press[/list]Tricep Movement - pick two, reps 3-7, take longer between sets for optimal recovery, 3 sets[list][*]Dumbbell Extensions[*]Dumbbell Extensions w/ Elbows Flared[*]Pushdowns[*]Skull Crushers[*]JM Presses[/list]Back Movement - reps 10-12 for 3 sets[list][*]Lat Pulldown[*]Bent-Over Rows[*]Cable Row[*]1-Arm Dumbbell Row[/list]Abs and Neck
[b]Friday - Speed For Squat[/b]
Box Squats 2 reps with 50-60% of 1 rep max, 1 minute rest between sets
Leg Curls 3 sets 10 reps
Lower Back Movement - same exercise as Monday, but lighter and more reps
Shrugs 3 sets 10-15 reps as you can handle
Biceps and Abs
[b]Joe DeFranco's Westside Hybrid[/b]
[url=http://www.defrancostraining.com/articles/archive/articles_westside.htm]Westside For Skinny Bastards I[/url]
[url=http://www.defrancostraining.com/articles/archive/articles_westside2.htm]Westside For Skinny Batsrds II[/url]
What Is The Best Power lifting Workout? Part II
[b]Squats Best Power Lifting Worokout[/b]
Day 1 - Bench Press (ME and speed)
Bench Press a few sets till you get to a max set of 3-5 reps
Incline Dumbbell Press 3-4 sets 6-10 reps
Close-Grip Press 3-4 sets 8-10 reps
Pressdown 2-3 sets 2-4 reps
(speed: bench press 8 sets 2 reps 50% 1 rep max 60 sec. rest between sets)
Day 2 - Squat (ME and speed)
Box Squat a few sets till you get to a max set of 3-5 reps
Step-ups 3-4 sets 8-10 reps
Glute-Ham Raise 3-4 sets 4-8 reps
Calf Raises 3-4 sets 8-12 reps
(speed: box squat 8 sets 2 reps 50% 1 rep max 60 sec. rest between sets)
Day 3 - Deadlift
Deadlift a few sets till you get to a max set of 3-5 reps
Row 3-4 sets 6-10 reps
Barbell Curl 3-4 sets 8-12 reps
Don't go to failure each set, stop 1-2 reps shy of failure except for the ME lift.
NOTE: Change up exercises every 2-3 weeks. Go to [url]www.defrancostraining.com[/url] and go to the article page and look up for exercises. If you have any questions on the exercises to change in and out, please contact me at [email]squats77@gmail.com[/email] or simply PM me.
[size=+2][b][color=red]Links For Additional Information[/b][/size][/color]
[b]Videos Of Exercises[/b]
[url]http://www.midwestbarbell.com/videos.htm[/url]
[url]http://www.bartleby.com/107/[/url]
[url]http://www.irongame.com/videos.html[/url]
[url]http://www.theministryoffitness.com/exercises.htm[/url]
[url]http://www.abcbodybuilding.com/[/url]
[url]http://www.exrx.net/Lists/Directory.html[/url]
[url]http://www.exercisedb.com/[/url]
[url]http://asp.elitefts.com/qa/default.asp?tid=51[/url]
[url]http://www.uwlax.edu/strengthcenter/videos/video_index.htm[/url]
[url]http://strengthtraining.asimba.com/fitness_info/muscle_group68.html[/url]
[url=http://www.geocities.com/metalmilitiabench/MMTrainingArticle.html][u]MM Training Article[/u][/url] by Sebastian Burns
[b]Westside Philosophy:[/b]
[url=http://www.bodybuilding.com/fun/pmag1.htm][u]Winning Attitude[/u][/url] by J.M. Blakely
[url=http://www.testosterone.net/html/body_129per.html][u]Periodization Bible : Linear Periodization[/u][/url]
[url=http://www.testosterone.net/html/133per.html][u]Periodization Bible : Conjugated Periodization[/u][/url]
[b]Westside PL routines:[/b]
[url=http://www.elitefitnesssystems.com/documents/9week-training-program.htm][color=#22229c][u]9 Week Program[/u][/url]
[url=http://www.testosterone.net/articles/158bench.html][u]Big bad bench[/u][/url]
[url=http://www.elitefts.com/documents/training-methods.htm][u]Training methods[/u][/url]
[url=http://www.elitefts.com/documents/repetition-method.htm][u]The repetition method[/u][/url]
[url=http://www.elitefts.com/documents/conjugate-method.htm][u]Conjugate method[/u][/url]
[url=http://www.deepsquatter.com/strength/archives/ls7.htm][u]More on the conjugated method[/u][/url]
[url=http://www.elitefts.com/documents/devspecstrength.htm][u]Developing special strengths[/u][/url]
[b]Squat:[/b]
[url=http://forum.bodybuilding.com/showthread.php?s=&threadid=68739][u]Squatting by DR. Mel Siff[/u][/url]
[url=http://boards.elitefitness.com/forum/showthread.php?threadid=140336][u]The Squat[/u][/url]
[url=http://www.testosterone.net/html/120squat.html][u]The Box Squat[/u][/url]
[url=http://www.elitefts.com/documents/learntosquat.htm][u]Learn to Squat[/u][/url]
[url=http://www.testosterone.net/html/body_149squat.html][u]Squat 900 lbs[/u][/url]
[url=http://www.elitefts.com/documents/box-squat.htm][u]Why you should box squat[/u][/url]
[url=http://www.testosterone.net/html/body_120squat.html][u]Squatting from head to toe[/u][/url]
[url=http://www.deepsquatter.com/strength/archives/ls9.htm][u]Box squats[/u][/url]
[url=http://www.deepsquatter.com/strength/archives/ls30.htm][u]Squatting in the 800's and 900's[/u][/url]
[url=http://forum.bodybuilding.com/showthread.php?s=&threadid=68739][u]Squatting by DR. Mel Siff[/u][/url]
[b]Bench:[/b]
[url=http://boards.elitefitness.com/forum/showthread.php?threadid=150391][u]The Bench Press[/u][/url]
[url=http://www.elitefitnesssystems.com/documents/Training-bp.htm][u]Training the Bench[/u][/url]
[url=http://www.testosterone.net/html/body_115b600.html][u]Bench Press 600 lbs[/u][/url]
[url=http://www.t-mag.com/articles/222600.html][u]The Road to 600[/u][/url]
[url=http://www.deepsquatter.com/strength/archives/ls10.htm][u]How to bench press 500 easy[/u][/url]
[url=http://www.testosterone.net/articles/180press.html][u]Pressing power[/u][/url]
[url=http://www.metalmilitia.net/articles/burns/CompetitionBenching.htm][u]Bench Set-Up[/u][/url]
[b]Deadlift:[/b]
[url=http://www.powerpage.net/coanphildead.html][u]Ed Coan Deadlift Routine!!![/u][/url]
[url=http://boards.elitefitness.com/forum/showthread.php?threadid=146525][u]The Deadlift[/u][/url]
[url=http://www.testosterone.net/articles/194dead.html][u]The top 10 deadlifting mistakes and how to fix them[/u][/url]
[url=http://www.elitefts.com/documents/deadlift-training.htm][u]Deadlift training[/u][/url]
[url=http://www.elitefts.com/documents/westside-deadlift-training.htm][u]Westside deadlift training[/u][/url]
[b]Core: (DJ)[/b]
[url=http://www.deepsquatter.com/strength/archives/ls03.htm][u]Back and Ab Training[/u][/url]
[url=http://www.musclemonthly.com/articles/010115/010115-tate-westside-powerlifting.htm][u]Torso training for squat and deadlift[/u][/url]
[b]PL Videos:[/b]
[url=http://12.240.104.32/][u]Iron Game Powerlifting[/u][/url]
[b]Article Archives:[/b]
[url=http://www.dolfzine.com/page2.htm][u]dolfzine : general fitness[/u][/url]
[url=http://www.dragondoor.com/cgi-bin/articles.pl][u]Dragondoor Publication : Eastern power [/u][/url]
[url=http://users.chello.be/cr34222/Overtraining.pdf][u]Physiological and Biophysical Analysis of Overtraining and Overtraining Injuries[/u][/url]
[url=http://www.deepsquatter.com/strength/archives/][u]Deepsquatter Archives[/u][/url]
[url=http://www.deepsquatter.com/strength/archives/misc/][u]Deepsquatter Misc[/u][/url]
[url=http://www.elitefitnesssystems.com/elite-articles/home/default.asp][u]EliteFTS[/u][/color][/url]
[url=http://www.houseofpainironwear.com/lifting_articles.html][u]House of Pain[/u][/url]
[url=http://www.dragondoor.com/cgi-bin/articles.pl#Fitness][u]DragonDoor.com[/u][/url]
[b]Misc.:[/b]
[url=http://www.tallman.homestead.com/Powerlifting.html][u]Chip's PL Page[/u][/url]
[url=http://www.bsu.edu/webapps/strengthlab/home.htm][u]BSU exercise descriptions [/u][/url]
[url=http://www.enteract.com/~bwal/dave.htm][u]Dave Caster[/u][/url]
[url=http://forum.bodybuilding.com/showthread.php?s=&threadid=74001][u]Dr. Mel Siff[/u][/url]
[url=http://www.deepsquatter.com/strength/archives/dtate4.htm][u]Debunking the Myths[/u][/url]
[url=http://www.musclemonthly.com/author/david-tate.htm][u]More Dave Tate[/u][/url]
[url=http://deepsquatter.com/strength/archives/ls15.htm][u]Chains & Bands[/u][/url]
[url=http://www.testosterone.net/html/body_127resist.html][u]Bands and Chains[/u][/url]
[url=http://www.testosterone.net/articles/165tnt.html][u]Stength Tips[/u][/url]
[b]New!!! Russian Workouts[/b]
[url=http://forum.bodybuilding.com/showthread.php?s=&threadid=74669][u]General Russian Theory[/u][/url]
[url=http://www.zyworld.com/powerlifting/workout.htm][u]Russian Training Link - Sheiko[/u][/url] - TONS OF LINKS!! GREAT INFO!
[b]3x3:[/b]
[url=http://www.deepsquatter.com/strength/archives/hanna15.htm][u]Conjugate 3x3[/u][/url]
[b]Health:[/b]
[url=http://www.deepsquatter.com/strength/archives/misc/powerdoc.htm][u]Elbow Pain[/u][/url]
[size=+2][b][color=red]Bonus: What is a good example of a daily powerlifter diet? Be as descriptive as possible. [/size][/b][/color]
A power lifter needs a lot more protein then the common bodybuilder. Carbohydrates don't matter as much unless you are an athlete in sports. Fats should be high as well and get as many healthy fats as possible. High protein, high fat, and moderate to low carbohydrates is an example as a Bulgarian diet that has been famous for it's success in gaining mass and giving proper nutrition to the athlete to help them recover. Some power lifters get a lot of guff for being fat, I know a lot of power lifters don't care about a clean diet, but a lot of them strive for being lean and eating clean. A basic meal plan of 6-8 meals with a lot of food, many power lifters get around 4,000-6,000 calories a day with protein levels of 2 grams per pound of body weight. Fats are upward of 120+ grams. And carbohydrates are usually in the 200-300 gram range. Protein shakes are used a lot in to get all the extreme protein.