ITT: Have Powerlifting tips for a beginner? What would you have done differently????

[Conquer92]

Hey guys, been lifting for 5 months now. I know its not much, but im addicted to strength training.
Was a weakling when i began lifting, and still am, but making great progress in my opinion.

So i come to you experienced lifters for advice.
If you could go back to the beginning, how would you have gone about powerlifting as a beginner.
Things such as: Working every movement twice a week, utilizing westside conjugate method, utilizing 531 from start, etc.

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Here are some stats (dont make fun, im progressing)

February 1st to July 1st
20 yrs old, 6'1 long long limbs and thin, BW 140lbs to 165 lbs.

Bench: 55x1 to 175x1
Squat: 95x1 to 225x1 (long femur makes them hard, but its no excuse i squat 2-3 times a week)
Deadlift: 185x1 to 315x1

[corozco]

Things I would have done differently:

Bench twice a week from the very start
Work the triceps with jm press and CGBP type stuff as opposed to isolations
Cut down on volume and focus on higher weights.

[Shinjan]

Do more of the main lifts more often.
Don't switch programs

[fatbencher]

Keep a log of everything.

Don't do what top lifter X does, but keep doing what worked in the past.

Experiment when you have stalled for six months, never before.

Diet should match your goal. Eat like a SHW only if you're fine with looking like Jeff Lewis.

When in doubt: protein >>> any supps.

Sure you are getting enough protein? STFU and eat even more protein.

Stay flexible enough, not too much, not too little.

Do weighted cardio / HIIT.

Don't neglect your back.

[untranslatedZA]

I would SS then 5x5, i was maxing out till i peaked and didnt care about form. Doing 5x5 now getting great results. And i would have gone to compete even with my beginner total, instead of having waited till i clear 1000lbs

[xRequiem]

Run SS for a very very long time.

[kayne695]

Eat big, run SS and then Madcows / Texas Method until you die. Something I need to go back and do.

EDIT:
Fix deadlift form early
Do mainly the big 3 and OHP / heavy chinups
If you stall once don't change programs (I have done this many times)

[xRequiem]

If you stall once don't change programs (I have done this many times)

This is incredibly important. While my gains have been great this year, I couldn't imagine how much more I'd be lifting if I actually stuck to one routine.

[Tyro]

learn how to lift, keep it simple and don't get injured.

think long term

[sopirate55]

Stayed with it when I started in HS.
Not switched to lifting for aesthetics in college
found PL minded people to lift with in college
paid more attention to what I was doing to myself overall.

Consistency is the key imo. I've had to work to get my lifts back up to where the were 10 years ago, and I'm 65 lbs heavier. I've got a long ways to go before I can even think about competing.

[darren.dugan]

Would have stuck with 531 after new years instead of program jumping like a dummy. I'm sure my total would be a good 50 lbs higher had I not done that.

[IzzyT]

-Take diet seriously: clean bulk and count calories
-Avoid pointless weight gain: stop bulking when lifts aren't moving up (or increase calories slowly at that point)

Also, unlike what everyone else has said, if you're doing a beginner program, you need to know when to move on. Constantly resetting with LP programs is a sign that you're doing things wrong and wasting your time.

[xRequiem]

Every program is LP.

[IzzyT]

Every program is LP.

No.

[hammerfelt]

I would have never stopped cardio.

My cardio is simply walking outside, for an hour+ a day, 5-7 times a week.

[xRequiem]

No.

Explain yourself then.

If you add weight to the bar once a week it's LP. If you add weight to the bar once a month it's still LP. Even if you only add 5lbs to the bar in one ****ing year it's still LP. The only thing that isn't LP is when you lose strength.

[Liftamulti]

Explain yourself then.

If you add weight to the bar once a week it's LP. If you add weight to the bar once a month it's still LP. Even if you only add 5lbs to the bar in one ****ing year it's still LP. The only thing that isn't LP is when you lose strength.

A routine where you may add 5 lbs, then maybe 10, then none, like westside, john broz, or general weight training, is not linear. Linear is when you add the same weight every week/month/day consistently.


SS--->5x5

[runtocatch]

I would have figured out a long time ago that "progression" is just a word and there are a ton of different ways to progress and not quite sure if any of them are superior.

[xRequiem]

A routine where you may add 5 lbs, then maybe 10, then none, like westside, john broz, or general weight training, is not linear. Linear is when you add the same weight every week/month/day consistently.

I know what people online are calling linear progression. I'm running SS myself.

[IzzyT]

For example, three separate, real workouts:
170x6, 167.5x6, 165x10

Progress is being made but it is not linear and there is not necessarily more weight on the bar.

[notsostrong]

would have never listed to my high school strength "coach." his programs destroyed my left shoulder and it's still bad 10 years later.

[brittany455]

I don't think there is one program that is the best. It's what works for you and you just need to see how your body responds to different training. You will most likely get results from any program but some will be better than others for you. But I agree with others...keep your protein high and practice perfect form. I used to train with chains and bands and not much free weights, but now I don't and I just do heavy workouts for chest, legs, back etc.. And my strength increases every week. I believe it's trial and error to find what your muscles respond to.

My stats:
5' 6"
175lbs

Bench 225lbs x 1
Dead 315lbs x 1
Squat 315 lbs x 1...2 months ago, will max tomorrow to see where I'm at!!

[Black_Spit]

I'm pretty happy with my progression from day 1 till now.

The main thing I would have don't differently would have been doing a bunch of face pulls/pull aparts/dislocates from day 1. Instead I waited until my shoulders/chest were in awful shape. And even then it took me a while to figure out why.

[JacobRothenberg]

i would have gone to wild iron on the weekends alot sooner, find yourself a PL gym

[runtocatch]

i would have gone to wild iron on the weekends alot sooner, find yourself a PL gym

psst..................nobody likes you there

[ShortDave]

More facepulls, more foam rolling, more upper back work, more box jumps, do a little cardio.

That's about it for me.

[takeittakeit]

psst..................nobody likes you there

That's not true. He's a nice change of pace from the skinny regulars. Plus, he's tighter since he doesn't get passed around as much.


The main thing I would have done differently: Stay the **** off the internet, stop reading and thinking, and instead just go find someone or a group of people doing what I want to do who are much stronger than me, and listen to them. There's a world of ****ing difference between reading what someone writes on the Internet and listening to someone who's in the room with you, who knows what they're doing, shares your goals, actually wants you to succeed, and can watch what you're doing and correct you immediately.

[runtocatch]

That's not true. He's a nice change of pace from the skinny regulars. Plus, he's tighter since he doesn't get passed around as much.


The main thing I would have done differently: Stay the **** off the internet, stop reading and thinking, and instead just go find someone or a group of people doing what I want to do who are much stronger than me, and listen to them. There's a world of ****ing difference between reading what someone writes on the Internet and listening to someone who's in the room with you, who knows what they're doing, shares your goals, actually wants you to succeed, and can watch what you're doing and correct you immediately.

I'll tell you what I told your buddy the "not so weird one". That will never work.

Once again, insert trololol.

[Torrtrefireto]

Think a lot less. Don't be obsessive. Dumb meat heads are almost always stronger than nerd meat heads.

Find a real gym and go there all the time (still guilty of not doing this)

[Conquer92]

Think a lot less. Don't be obsessive. Dumb meat heads are almost always stronger than nerd meat heads.

Find a real gym and go there all the time (still guilty of not doing this)

Thanks everyone. And this sums me up lol

I obsess over what program i should do, what lifts, what order, which days to trains, how many, etc. When its just not important.

I guess its because i want a 405 deadlift, 315 squat and 225 bench as fast as possible, and get frustrated, when in fact ive only put in 5 months of work and had great results these 5 months compared to my starting lifts.

Ill just find a program that has me do the lifts twice a week and stick with it. Westside's conjugate system really appeals to me, but it is so vague and personalized. You really have to know your weaknesses, and as a beginner, i dont feel im ready for that program.