aesthetic powerlifter?

[DrakkarNoir91]

Hey all. Noob here getting into the iron game and I wanna be strong and bigger and look better eventually. Gonna be doing ss.

I'm not sure though if as I get into it more if ill wanna try some power lifting or bodybuilding. So my question is is it possible to take part in both? Be an aesthetic powerlifter?

I'd assume training wise you'd use more strength based training for the big lifts and after those coild work some more iso lifts in for size work?

And diet wise idk. Bulk and cut lol I have a weight in mind I'd like to acheive one day

[cjowns76]

“The problem with many hypertrophy-based programs is that they leave out the strength component. You might get bigger as a result of the program, but if you don’t get any stronger you’re still a chump in my book. That’s right, I don’t care how big you are, if you aren’t strong you’re a sham. Having big muscles and no strength is the training equivalent of wearing a strap-on. All show and no go. End of story.” -- Jim Wendler

If you lift heavy and eat above your maintenance you will grow. It's possible to train for both, however I'm more of fixed focus guy. I don't focus on aesthetics anymore, strength and growing. I focused on aesthetics for a year (cut from 235 to 170) but hated it.

[DrakkarNoir91]

Good point you make. Your avi still looks good though. Would you say aesthetics could be a size effect of just training and eating to get stronger and grow?

Maybe brought out by cutting if have to much fat or cutting to a meet weight?

Right now I'm mainly all gonna be focused on getting stronger and bigger overall like yourself

[tom11]

Hey all. Noob here getting into the iron game and I wanna be strong and bigger and look better eventually. Gonna be doing ss.

I'm not sure though if as I get into it more if ill wanna try some power lifting or bodybuilding. So my question is is it possible to take part in both? Be an aesthetic powerlifter?

I'd assume training wise you'd use more strength based training for the big lifts and after those coild work some more iso lifts in for size work?

And diet wise idk. Bulk and cut lol I have a weight in mind I'd like to acheive one day

-Learn proper form on basic lifts
-Calculate your maintenance calories and eat 200-500 calories above that
-Eat 150-200g of protein (lean meats yoghurt etc) and some fiber
-Do chinups, facepulls, curls, pushdowns and calf raises for assistance exercises

Eat somewhat like a bodybuilder (slow bulk) and add some isolation for bodyparts that are not hit too much by the compounds. Man I don't get why people think that if they start powerlifting they will get fat? With the stupidity some people have, I am convinced that some people think powerlifting indeed makes you fat!

[Powerlifter94]

You could just do SS and then afterward, so 5x5 for the main lifts in a bodybuilding split (seated/standing press, rows, squats, bench, goodmornings, etc... i don't like 5x5 for the deadlift, i went from 405 to 560 on the deadlift never doing a set over 3 reps that wasn't a warmup and usually not doing anything but singles), and then work in the 8-12 rep range for your assistance lifts and vanity chit.

[DrakkarNoir91]

Yeah I see what you guys are saying.

P.s. thanks to the a** whose to much of a b*tch to respond in the thread for negging me and putting me red and for no reason other then being a dick as shown by your negging comment.

[scullin]

Most of the powerlifters that aren't heavy weights are in good shape.

ignore his mullet of course, I think it was the 80's....







[img]

[DrakkarNoir91]

Damn they do look pretty fit. Thanks. I guess the thought that "powerlifters are phat brah!" Comes from more popular pl vids like I've seen are the real big guys moving huge numbers

What's wrong with the mullet brah? Haha

[scullin]

Damn they do look pretty fit. Thanks. I guess the thought that "powerlifters are phat brah!" Comes from more popular pl vids like I've seen are the real big guys moving huge numbers

What's wrong with the mullet brah? Haha

Yeah I always thought the same thing. Which is one reason why I never competed before, I figured you have to be 280 lbs and lift 1000 lbs etc. But now I have a better idea of the whole thing, so I'm actually planning to compete at the end of July and mid-September. I'm going to cut 20 lbs for the September one so I can compete at 198 lbs. I'll have to do the 220's for July but I'll probably weigh around 215 or less by then. Going to go watch a meet tomorrow.

[DrakkarNoir91]

Nice. What are your lifts at if you'd care to share?

I know it'd be a good while before I could try a meet though. I need to see if there's any around here too. Is there any sites or anything that list when and where meets are?

[arian11]

[trancebreak]

Strength correlates with size. A stronger muscle is a bigger muscle.
Losing body fat is achieved through a caloric deficit.

Thus, get strong first. A novice will achieve this through a full body program based on core lifts and linear progression. About a year or two later, reevaluate your situation.

[scullin]

Nice. What are your lifts at if you'd care to share?

I know it'd be a good while before I could try a meet though. I need to see if there's any around here too. Is there any sites or anything that list when and where meets are?

Haven't done any 1RM in a long time. But based on normal workouts, probably about 285 lb bench, 365 lb squat / deadlift at the moment. Have done way more than that in the past though, just working my way back up.

http://www.powerliftingwatch.com/ is the one I know about to find meets

[DrakkarNoir91]

Nice. Be a while til I'm up there.

Starting SS on sunday and its looking like my starting weights are gonna be about like this..

Squat 95lbs
Bench 75lbs
Deadlift 135lbs (might start it a lil lower)
Ohp 65lbs
PowerClean 45lbs (first few workouts just the bar fpr fprm work before starting tp ad weight)

[cm85]

Don't eat like a fatty and you won't look like one.

[untranslatedZA]

Body Composition is 99% diet..... there are plenty of the lighter guys that look like gymnasts and ****. Most powerlifters just have higher than 10% bf because its easier to gain strength, but some try to stay in a certain weight class and try to minimize fat to be able to add more muscle while staying in the same weight class..... look at some of the heavyweight guys, even spoto could just cut and do pretty well in a bodybuilding comp since he has so much muscle...

[timmzzy1]

I think dan green's a perfect example of how you can be both

[DrakkarNoir91]

Mmk guys great thanks. Ill focus mainly on strength and general size for now and see how it turns out and see what happens in the future

[hammerfelt]

By the end of SS you will probably have a clearer picture of the direction you want to go.

[getout87]

[tom11]

“The problem with many hypertrophy-based programs is that they leave out the strength component. You might get bigger as a result of the program, but if you don’t get any stronger you’re still a chump in my book. That’s right, I don’t care how big you are, if you aren’t strong you’re a sham. Having big muscles and no strength is the training equivalent of wearing a strap-on. All show and no go. End of story.” -- Jim Wendler

For natural trainees, strength and size go almost hand to hand. It's very hard to get stronger without gaining some lean body mass.

OP, the only advice I can give to you is that the mindset of "Squat for arms, you only need compouds, chins will blow your biceps, curls are for vanity and not functional" is UTTER BULLCHIT. You have to train bodyparts that are not hit by the compounds not only for aesthetics but for structural balance and injury prevention too.

Kids come all the time at the forums and whine why their arms are still 14 inches when they can squat 315 after one year of starting strength 5x5. No ****, you expect your arms to grow magically from a leg exercise? If you want something to grow, train it.

[pyaarawala]

I think dan green's a perfect example of how you can be both

Dan Green's a beast

[zmcdole]

OP, intentionally trying to be aesthetic and strong (elite) in powerlifting is very difficult to do and most never achieve either one. The ones that do are genetically gifted or they're good at chemistry.

Pick one or the other.

[SamSix]

yes. tee cummins is a great example





his philosophy on training is:
-one main compound movement per day in the lower rep range
-one accessory movement to that compound
-handful of isolation movements for hypertrophy

[untranslatedZA]

For natural trainees, strength and size go almost hand to hand. It's very hard to get stronger without gaining some lean body mass.

OP, the only advice I can give to you is that the mindset of "Squat for arms, you only need compouds, chins will blow your biceps, curls are for vanity and not functional" is UTTER BULLCHIT. You have to train bodyparts that are not hit by the compounds not only for aesthetics but for structural balance and injury prevention too.

Kids come all the time at the forums and whine why their arms are still 14 inches when they can squat 315 after one year of starting strength 5x5. No ****, you expect your arms to grow magically from a leg exercise? If you want something to grow, train it.

please go..... pretty much what u bolded, unless i misunderstood u ....

[tom11]

please go..... pretty much what u bolded, unless i misunderstood u ....

Eh? What I am trying to say is that a powerlifter should anyways perform some isolation exercises for injury prevention and muscle balance. For example hammer curls help with elbow tendonitis, both for prevention and for rehab. And we all know how important are back and triceps for bench press. The only thing that is not needed is calves, you could say calf isolation is truly aesthetic. But I am tired to hear kids saying "curls are for the girls, curls are non functional and only douchebags train them". If I am wrong in my reasoning please correct me!

[scullin]

his philosophy on training is:
-one main compound movement per day in the lower rep range
-one accessory movement to that compound
-handful of isolation movements for hypertrophy

Pretty solid way to go about it. Similar to a lot of the 5/3/1 templates actually.

[scullin]

Dan Green's a beast

Check this out..

[KyleKeough]

Good luck being competitive as a top powerlifter in my weight class with a "fat powerlifter" physique.

Fact is, there aren't a ton of powerlifters at or below the 198-lb. weight class who look "overweight," and the best powerlifters in the history of the lighter weight classes look better than most amateur "bodybuilders" of similar weights. Most have downright impressive physiques. And if the sport develops and the talent pool deepens, the Dan Greens and Stan Efferdings of the higher weight classes would become more and more common.

[DrakkarNoir91]

Yeah. And I know I wouldn't ever try to compete at those weight classes. I doubt I could ever be 198lbs. At least not lean. Hell I'm not even 140 right now lol

Just gonna eat lift and grow. I like the idea of a competition being just go lift that heavy **** the. Come here so we can wax and oil you and change your thong so your shiny.

Nothing wrong with it I just couldn't see myself in a bb comp