powerlifting ? any suggestions guys ? ( jamo * )
hay guys , i have been thinking about starting powerlifting because my gym is like 80% powerlifters and jamo and you guys said that i need to build a base at my age and i shouldnt worry about trying to shape my muscles atm because i am only 17 and i should just focus on building a solid base , and i cant think of a better way to build mass, strength, size and a great base by doing powerlifting , because if you look at a bodybuilder and then look at a powerlifter , the powerlifter always has the most mass and size ( though he may be carrying bodyfat and lacks defintion , he is still massive )
I read all the time about how people get started out in bodybuilding and 50% of the time its through powerlifting , eg i guy starts out doing powerlifting when he is 18-19 and when he is older makes the transition to bodybuilding , and you can most of the time tell when a bodybuilder has had a powerlifting base because his muscles are soo much thicker and denser ( johnnie jackson, james "flex" lewis etc ). and that is my long term goal, to have big, thick ,dense muscles, so a combination of barbell and dumbell compound movements along with the main powerlifting moves should be the trick ??
My question is , do u think i should start including the 4 main powerlifting mass building moves into my routine =BENCH,SQUAT, DEADLIFT and PRESS(overhead) , and do some isolation movements after , so i am getting the best of both worlds ( often reffered to as powerbuilding , a combination of compound powerlifting moves with free weight isolation moves )
Jamo tells me i need a good base and many bodybuilders started out by doing powerlifting and say it was a great base for them , so do u think i should give it a go ??
I have wrote out a program built around the bench,the deadlift, the squat and the overhead press , if you have the time ,it would be great if you could look over this "power-buidling" routine, but i know how busy you are so i will let u decide if you want me to send it to you ;) any suggestions or comments would be very much appreciated ;) thanks guys !
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THANK YOU SO MUCH FOR ALL
THANK YOU SO MUCH FOR ALL YOUR COMMENTS GUYS ;) FINALLY I AM NOT GETTING NEGATIVE RESPONSES lol !!!!!!!!!!!!
Darren
You tied your right shoe too tight and now the shoe laces are uneven.
"Obsession is a term the lazy use to describe the dedicated" - Anon.
"Shoot for the stars, you might just reach the sky" - Unknown
this is how I understand it
you can pretty much combine both powerlifting and bodybuilding... thats what i'm doing right now.... and i think ull find that successful powerlifters do bodybuilding and that successfil bodybuilders do powerlifting... the way I understand it is when you're a beginner there's not much of a differentiation between strength training and hypertrophy training. As long as your getting enough volume and intensity on ur last work set in an exercise (measured as how close to work to failure) you'll grow. While I rarely write on this blog and I hate to disagree with people... I would be very cautious of an advice you got for training a single exercise in the 2-3 reps for 10-15 sets or smth like that.... that's not how you'll build strength as a beginning... thats how ull kill urself.... what you wanna do for strength is pyramid within a rep range where only your last 2 sets are work sets. I suggest you do some searching on the net for bill starr and mark rippetoe... both of which have books out on strength training... bill starr pretty much revolutionalized strength training... u should check out his book "the strongest shall survive"... also do an internet search for "bill starr madcow"
hope this helps... but it might also confuse you more coz its gonna open up a whole new range of possibilities :)
i concur (will_i_am)
this is will_i_am on stevers account.
but yeah. i just want to clear the confusion serval, i did not give him advice of doing 2-3 reps for 10-15 sets, im just saying that some powerlifters have training routines like that. i remember doing chest the one powerlifting day and we started low, and we ended up doing like 10-12 or more sets including warmups slowly acclimating to the weight.
he can read about his own powerlifitng workouts and even better learn from the powerlifters at his gym, since he'll be likely to train with them. also do research on your own, not necessarily just the internet, as its not the most reliable source.
Yes Man
I think switching up from bodybuilding
to powerlifting,
will be an amazing adjustment for your body and it will react superbly.
Just make sure you' gear up your mind, not so much your body.
Because it's a totally different style of training, and mind set.
In powerlifting its all about just getting the weight up. Good form, most of the time.
The workouts won't make you fatigued and twitch and shake and shit, and they won't be hard on your muscular endurance. They will tap into an entire different style of muscle fiber recruitment. Its really cool actaully.
One thing you dont want to do is "do your own thang". Stick with how powerlifters train. Which is low reps, high sets. Like Sometimes 10 to 15 sets of like2 or 3. yeah. It sounds crazy but its all about strength.
This thing you refer to as "powerbuilding", honestly is really bodybuilding, to me at least. I'm always pushing really heavy weights for certain sets. Not all the time, but you do it because on purpose and on accidnet when you push yourself for new weights. Because you never know when its time to increase the weight, if you're really going to get 8 reps, when you got 10-12 with the old weight. ya know?
Another thing just previously mentioned before my post, make sure you stick with it :)
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html
Will_I_Am (855c)
hmmm...
I am going to be pretty blunt on this one bro....dont take offense to this at all, because I think it is AWESOME you are so motivated to get bigger, and you are looking for any way you can to get big...
in the last two weeks, you have said you were going to switch up your routine, you were going to do jay cutler's and phil heath's workout or somebody's...and you also said you were going to be doing an increasing cardio routine and also a super fat burner program.
You gotta make up your mind bro, and stick to something for a MINIMUM of 8 weeks. you are jumpin around looking for a quicker way to get big, which i COMPLETELY understand, we all are trying to get bigger faster, but like jamo said
"consistency, consistency, consistency"
that being said, if you choose to try and be a powerlifter, good luck man!
I couldnt possibly...
Disagree with you more. :-p
I have a buddy that is a powerlifter. He has been powerlifting since 9th grade in high school and he is now 22. He's all natural, and he's very strong!!!! I've been bodybuilding for 2 years (doing the whole healthy thing for 3) and I'm just as large as him, but i'm about 8.5% bodyfat, and he's probably 15%.
I agree that powerlifting exercises should be incorporated to build a foundation of strength, but i totally disagree about the mass/size aspect. Strength training is opposite to strength on the strength-hypertrophy(muscle size*)-endurance spectrum from size.
Its basically, from low rep heavy weight, to high rep low weight:
----|-Power-|-Strength----|-X-X |-----Muscular Size-----|-Muscular Definition-|-Endurance
Where definition is 12-15'ish reps, and Endurance is 16+.
Strength stops at about 5 and 6... and muscular size picks up at about 8-12
Granted at around 6 and 7 you'll do some strength and some size...
"Obsession is a term the lazy use to describe the dedicated" - Anon.
"Shoot for the stars, you might just reach the sky" - Unknown