Ok ive been part of the teen bodybuilding section for awhile now but i decided i want to focus on getting stronger instead of focusing on my size. can someone explain the difference in exercises and other things so i know what i have to change. I do everyhting twice a week now on a 6 day split so i was wondering if this is still a good routine. Also do i still needs 6-8 meals per day and what supplements i should take. i take whey, creatine and a multi now. id like to maintain my size/if not get bigger but it doesnt matter. I just wanna get all my lifts up. thanks
|
|
Results 1 to 6 of 6
Thread: Changing to powerlifting
-
11-13-2006, 02:46 PM #1Registered User
- Join Date: Aug 2006
- Age: 35
- Posts: 66
- Rep Power: 216
Changing to powerlifting
-
11-13-2006, 04:14 PM #2
Keep everything the same. Except the workouts, id reccomend a good 5X5 program. Size and strength!
-
11-13-2006, 04:23 PM #3Norse Force
- Join Date: May 2004
- Age: 38
- Posts: 1,219
- Rep Power: 1293
Yeh, keep things the same diet wise just make sure ur consuming over maitenance calories if you want to see good strength gains.
As previously said you should try a 5x5 program, heres the link to my fav - http://www.geocities.com/elitemadcow...Linear_5x5.htm"In the shade now tall forms are advancing,
And their wan hands like snowflakes in the moonlight are gleaming;
They beckon, they whisper, 'Oh! strong armed in valor,
The pale guests await thee - mead foams in Valhalla.'"
Fryed Chykenz for lyfe: mcxk
-
11-14-2006, 12:34 PM #4Registered User
- Join Date: Aug 2006
- Age: 35
- Posts: 66
- Rep Power: 216
so if im keeping everything the same then there is no difference between both...?
-
-
11-14-2006, 08:22 PM #5Registered User
- Join Date: Oct 2006
- Location: Powell Tn
- Age: 37
- Posts: 13
- Rep Power: 0
Drop the reps to no more than 5 on the big three and do more compound movements and less isolation movements.Also alot of powerlifters believe that training more than 4 days a week is over kill.Bench twice a week,Squat twice a week,and deadlift once a week.
"go heavy or go home"
-
11-15-2006, 05:29 PM #6Registered User
- Join Date: May 2006
- Age: 33
- Posts: 905
- Rep Power: 227
there are enormous differences between both.Originally Posted by terrific
work out about four times a week.
two workouts focus around bench and muscle groups attached, (bench, triceps, shoulders)
one workout for squat and muscle groups attached (quads and hams basically, you'll get your back work from dl day)
one workout for deadlift (basically all of your back)
a good split looks like this:
mon: heavy bench
tues: off
wed: deadlift
thurs: off
fri: light bench
sat: squat
on the big 3 (squat bench dead) don't do anymore than 5 reps on your work sets. Don't do a ton of volume as you need to be rested for your next workout, which takes a long time if you want to maximize your strength. All the differences in training and diet would take a very long time to explain, but this is basically all a beginner needs to know. Go up 5 pounds or so in the big 3 on your work sets (same reps) every week, start out light, something that's not very hard for you for say 5 reps, or 3 reps, then add 5 pounds until in a couple of weeks it starts getting hard then keep going. Keep it simple for beginners.
Bookmarks