Beginner Powerbuilding Routine

[Deep0527]

In all honesty there's no reason why you couldn't. The main reason why I prescribed 3x6, 1x6+ was because both Young and I feel it's the best combination of strength and mass.

When actually preparing for a meet, Young would use a 4x3, 1x3+ rep scheme. This let him go heavier so near the end of the cycle his last heavy triple before a meet was actually his opening weight. He would actually alternate the 5x3 with the 4x6 for four weeks, then move solely to the triples for the last four weeks.

[NaorH]

Hey there, 2 month into the program. i love it.
most of the time train 3 times a week.
i have a 2 question -
1) in the near future (2-3 weeks) i wont be able to train 3 times a week (work+studies), but 2 times a week. till now im seeing pretty good gains with weights and muscle growth ..
how bad is it to low the frequancy of training for some time?
im planning to stick with that plan for a bit longer since i feel i can progress much more.

thank you

[nolimitHetz]

I’m a novice cutting on a different program rn but I want to start this when it’s time to bulk. Something about powerlifting I just love.

Questions though, when I do need to cut, should I do a different program? How long can I run this program on a bulk? Can I do this forever wether I’m cutting or bulking?

[mannarvaez]

gah damn

[mannarvaez]

im currently trying to work my way up to 225.

[mannarvaez]

any advice for working my way up to 225? i am currently doing 135 : ).

[GrouchyUSMC]

Hey there, 2 month into the program. i love it.
most of the time train 3 times a week.
i have a 2 question -
1) in the near future (2-3 weeks) i wont be able to train 3 times a week (work+studies), but 2 times a week. till now im seeing pretty good gains with weights and muscle growth ..
how bad is it to low the frequancy of training for some time?
im planning to stick with that plan for a bit longer since i feel i can progress much more.

thank you

Sorry for the late response, I missed the update. 2 days a week is fine if life gets busy, you will still see improvement.

[GrouchyUSMC]

I’m a novice cutting on a different program rn but I want to start this when it’s time to bulk. Something about powerlifting I just love.

Questions though, when I do need to cut, should I do a different program? How long can I run this program on a bulk? Can I do this forever wether I’m cutting or bulking?

As a beginner program, eventually this will stagnate for you. Ideally you don't want to be in too severe of a caloric restriction if strength and/or mass is your goal.

[GrouchyUSMC]

any advice for working my way up to 225? i am currently doing 135 : ).

Do your next workout with 140, and keep adding weight when you can.

[ThomasStew]

Very interesting and useful reading. Thanks, dude! I don’t know when I will be able to grow up to this (LOL), but the goal has been set!

[NaorH]

Sorry for the late response, I missed the update. 2 days a week is fine if life gets busy, you will still see improvement.

Hey buddy, thank you for the response.

recently i'v noticed that im stuck on 200 pounds bench press weights ... i think that my chest is not getting enough stimulation.
i tried deload the weights and managed to load again and nothing ..
tought that my triceps might be the problem since im not working on them besides bench/stand press ..
it would be great if you or anybody else can advice me on how i can get improve.

p.s -
importent to remind that im stuck with bench only ..
im sleeping well, big appetite, no alchohol.
my weight is: 92kg and 1.76m height.

thank you.

[GrouchyUSMC]

Hey buddy, thank you for the response.

recently i'v noticed that im stuck on 200 pounds bench press weights ... i think that my chest is not getting enough stimulation.
i tried deload the weights and managed to load again and nothing ..
tought that my triceps might be the problem since im not working on them besides bench/stand press ..
it would be great if you or anybody else can advice me on how i can get improve.

p.s -
importent to remind that im stuck with bench only ..
im sleeping well, big appetite, no alchohol.
my weight is: 92kg and 1.76m height.

thank you.

If you have been doing them for a while, you can add in some supplementary work for your arms as prescribed before. Skull crushers are one of my personal favorites for triceps.

[NaorH]

If you have been doing them for a while, you can add in some supplementary work for your arms as prescribed before. Skull crushers are one of my personal favorites for triceps.

thank you
definitely try it.
you suggest doing it on a bench day?

[IronMuskle]

New here and started this on monday
Took my weights over from my other routine was abit too much volume and wanna go something more basic

Current lifts
Squat 80kg
Bench 55kg
Ohp 37.5kg
Pendlay 50kg
Didnt do DLs but did RDLs. You reckon starting 90kg might be good? Considering its somewhat close to my squat numbers

Only accesories I would be interested in is rear/side delt and hamms/calves or not needed?

Thanks for this Grouchy!

[GrouchyUSMC]

New here and started this on monday
Took my weights over from my other routine was abit too much volume and wanna go something more basic

Current lifts
Squat 80kg
Bench 55kg
Ohp 37.5kg
Pendlay 50kg
Didnt do DLs but did RDLs. You reckon starting 90kg might be good? Considering its somewhat close to my squat numbers

Only accesories I would be interested in is rear/side delt and hamms/calves or not needed?

Thanks for this Grouchy!

For strict RDLs you will want to start off lighter than your conventional deadlift.

[IronMuskle]

For strict RDLs you will want to start off lighter than your conventional deadlift.

Yeah I ment i have been doing RDLs and no conventional DLs so asked if 90kg would be a good start. Did them today. 90kg 8 to 9 reps. 1 rep was 100kg (220lbs) so was pretty happy considering I havent conventional DLd in a while