Thread: Train as/with powerlifters to harden up? (teenager)

what is your question?

Originally Posted by SFW

what is your question?

Lmao sorry

Should i train as a powerlifter/with powerlifters in order to attain hardness in my body (ex. get rid of soft spots)?

Or should i continue on cutting, then one at desired body fat, slowly add lean body mass?

What is your Weightlifting routine now

You don't have to do power lifting to train with heavy weights. If you want to get more muscle you should usually stay in about the 7-12 rep range. You will get stronger this was too. You can cut or bulk first it's really your choice, but 18% body fat is getting pretty high I would probably cut first if I was you. If you are brand new to lifting you will make strength gains even while cutting.

The stronger you are the more effective your hypertrophy training will be. Drop the fat and then get yourself strong.

Begin with something like Starting Strength and then go from there. 5/3/1 is a great program to move on to.

I short... YES.

Training for strength in low rep ranges creates the ideal stimulus for myofibril hypertrophy(meaning that the muscle cell/fiber itself gets larger).

Training in bodybuiling rep ranges (8-15) creates more sarcoplasmic hypertrophy(meaning that it draws more fluid into the muscle cell/fiber which means it does get larger BUT this is not that hard and dense type of hypertrophy).

From I bodybuilding standpoint you would definitely want to tap into both catagories for numerous reasons, but considering your age and the fact that you have someone to show you how to powerlift you'd be best off doing that for a while at least.

Clean up your diet in the process and you should be able to drop some bodyfat. THIS WILL negatively impact your ability to lift maximal weights, but I would worry about it too much just realize that bodyfat reduction should be a slow process. DO NOT crash diet.

Even if someone is following a bodybuilding routine, having a powerlifting background helps tremendously and you should still be incorporating heavy lifts into your routine (i.e. squats, deadlifts, bench) along with the other stuff.

The stronger you are the more effective your hypertrophy training will be. Drop the fat and then get yourself strong.

Begin with something like Starting Strength and then go from there. 5/3/1 is a great program to move on to.

Ahh alright. I will continue on with this then. Really helps get things cleared up. In terms of the routine thou, i have been lifting properly, form, etc for a year now. Actually a year and 2months, i started with Starting Strength last year for more than 6months, then i switched to a routine like the 5/3/1 but different.

I short... YES.

Training for strength in low rep ranges creates the ideal stimulus for myofibril hypertrophy(meaning that the muscle cell/fiber itself gets larger).

Training in bodybuiling rep ranges (8-15) creates more sarcoplasmic hypertrophy(meaning that it draws more fluid into the muscle cell/fiber which means it does get larger BUT this is not that hard and dense type of hypertrophy).

From I bodybuilding standpoint you would definitely want to tap into both catagories for numerous reasons, but considering your age and the fact that you have someone to show you how to powerlift you'd be best off doing that for a while at least.

Clean up your diet in the process and you should be able to drop some bodyfat. THIS WILL negatively impact your ability to lift maximal weights, but I would worry about it too much just realize that bodyfat reduction should be a slow process. DO NOT crash diet.

Even if someone is following a bodybuilding routine, having a powerlifting background helps tremendously and you should still be incorporating heavy lifts into your routine (i.e. squats, deadlifts, bench) along with the other stuff.

Awesome! appreciate the response. I realize cutting slowly will impact strength, but as long as i realize i will be able to attain my goal and this is the better path, i'm fine with that.

I think i will train power lifting style after my cut, just to get strength built up, then incorporate some bodybuilding style routine.

However, my only question is after my cut is over (not sure how long it will be till i'm at my desired bf), what would be the best option?

Should i bulk up cleanly to pack some lean body mass, but also make strength gains?

Myofibrillar and sacroplasmic hypertrophy rarely happens by themselves. As in you usually get both types at the same time, although that doesn't mean they have to occur equally. If you want to get big, use a 7-12 rep range most of the time, and you will surely still get stronger. If you want to gear your training to mostly strength and aren't as worried about size, you should train mostly in a 1-6 rep range. I want to be about the same size you do, and right now I am training mostly for size, but I still do a few exercises in the low rep ranges every once in a while.

You can - and IMO should - train more like a powerlifter while cutting. The lower volume and emphasis on heavy compounds work very well on the lower calories you'll be consuming. Don't expect to make INSANE strength gains while doing this, but don't be surprised to see increases either.

Appreciate the replies!
Still reading through the ebook, and what I came across was something already said here.
"train in the 1-6 rep range".

The powerlifters in my gym told me before to train 4 reps. Beyond that u sacrifice form.

That is not exactly what they said cause they told me this a couple months ago... But I do remember the 4 rep rule..



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You're not deadlifting your car yet. Regardless, powerlifters train a variety of ranges. Do a bit more reading and don't rely on something some guy told you a few months ago, k?