What is the best powerlifting routine?

[Transhumanist]

I've been doing Layne Nortons PHAT for 5 months. I'm now more interested in powerlifting than bodybuilding. What is the best powerlifting routine to build as much strength as possible? Can somebody give me an example of how many sets and reps you would do and how mnay day's a week you would train for? What would be a beginner, intermediate, and advance type of program?

[coachdeez]

http://forum.bodybuilding.com/showthread.php?t=386505

There are a bunch of programs in there. I don't know your current strength levels, but I would choose a novice program until you can't add any weight to the bar.

[isaku900]

whichever one allows you to sustain progress and minimize injury for a long period of time.

[Transhumanist]

http://forum.bodybuilding.com/showthread.php?t=386505

There are a bunch of programs in there. I don't know your current strength levels, but I would choose a novice program until you can't add any weight to the bar.

So you saying I should pick a program like ripptoes starting strength and just keep doing it until I can't increase my strength anymore? Is three day's a week really enough? Right now as I'm doing layne Norton's PHAT I'm training 5 days a week with 2 power days and 3 hypertrophy day's and I don't feel like I'm over training.

[coachdeez]

So you saying I should pick a program like ripptoes starting strength and just keep doing it until I can't increase my strength anymore? Is three day's a week really enough? Right now as I'm doing layne Norton's PHAT I'm training 5 days a week with 2 power days and 3 hypertrophy day's and I don't feel like I'm over training.

You have to remember that rest and recovery is just as important as lifting the weight. Even a lot of intermediate/advance programs only have you training 4 days a week. Before I knew what I was doing I would train 5-6 days a week, and I did that for years. I'm a lot stronger now just going M, W, F. But yeah, Rippetoe's Starting Strength until you don't have any more linear gains, then try Madcow's 5x5 or the Texas Method.

[C0bra]

If you are just starting out strength training I would suggest Starting Strength. I am a big fan of it.

[C0bra]

You have to remember that rest and recovery is just as important as lifting the weight. Even a lot of intermediate/advance programs only have you training 4 days a week. Before I knew what I was doing I would train 5-6 days a week, and I did that for years. I'm a lot stronger now just going M, W, F. But yeah, Rippetoe's Starting Strength until you don't have any more linear gains, then try Madcow's 5x5 or the Texas Method.

That was my biggest mistake for the first 2 years. The time I wasted lifting 6 days a week for 2 years is rediculous. I've made more strength gains in the last 8 months after changing my bad habits than I did for the first two years lol

[coachdeez]

That was my biggest mistake for the first 2 years. The time I wasted lifting 6 days a week for 2 years is rediculous. I've made more strength gains in the last 8 months after changing my bad habits than I did for the first two years lol

Same here...I can't believe how much time I wasted. I could be a monster by now if I had more help from the beginning.

[graviton23]

Look up the Juggernaut routine. I love it, its the first powerlifter routine I have tried and its a nice change from my bodybuilding routines.

[Drew23]

The program doesn't matter much. Just pick one and stick to it. Success is more determined by the wizard, not the wand.