Tough Old Man

Powerlifting Basics--A Conventional Program by Sand Blaster

A basic powerlifting program will benefit not only those who are beginning powerlifters, but also those who are interested in a change in their training focus. Usually these programs are each based around 1 day per movement, with at least 1 day rest between these days. Sets are kept down, as are reps in most cases. The following program will work well for most resulting in strength gains and overall mass gains in time. As with any program, you ultimately have to find what works for you best. Thus, the following program is not set in stone.

Monday--Squat (primary)/DL (secondary) Squat--do 6 total sets, pyramid up to the 5th set and do a double or a triple at roughly 85-88% of your current max. Back off and do one down set of 8 reps. The following week work up to a 5 rep set for your 5th set and then for your 6th set, try to get 5 reps again. This should be somewhere around the 82-85% of your current max weight. Record the weight if you get it, if not, you know what you need to shoot for in two weeks. Stiff-Legged Deadlift-2 sets of 20 reps. Cable Lat Pulldowns to Front--3 sets of 10 reps. Calf Raises--3 sets of 15 reps.

Wednesday--Bench Press Flat Barbell Bench Press-- do 6 total sets, pyramid up to the 5th set and do a double or a triple at roughly 84-88% of your current max. Back off and do one down set of 8 reps. The following week work up to a 5 rep set for your 5th set and then for your 6th set, try to get 5 reps again. This should be somewhere around the 80-85% of your current max weight. Record the weight if you get it, if not, you know what you need to shoot for in two weeks. Don't increase any weights until you get the required reps. Close Grip Bench Presses -Do two sets of 3-6 reps. Shoulder Press- 3 sets of 5 reps with the same weight. When you can get all sets with the same weight, increase it. Monthly, you would want to change this rep range, one month lower it 3, next month maybe up to 6. Keep your rest down here to less than 2 minutes between sets. Dips for Triceps--Elbows in, 2 sets of 10-15 reps

Friday--Deadlift (primary)/Squat (secondary) Deadlift--The training for the deadlift is a bit different. We won't do a lot of sets. Normally you want to work up to a set of 3 one week, a set of 5 the following week, and then take a week off. A total of no more than 5 sets for any DL day. On your week off, do another back movement like good-mornings for 8 reps or so. Keep it moderately light. Bent-Over Barbell Rows--Do 3 sets as you strip the bar from your deadlifts. Be sure to get at least 5 reps per set in good form. Close Grip Upright Rows--3 sets of 10 reps. This will bring some blood into the traps and neck for recuperative purposes and also some additional shoulder work. Barbell Curl--2 sets of 10-15 reps.

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For those of you who are set crazy and don't think this is enough work, you have no idea the kind of energy this program takes. Make every set count and you will see the gains. Intensity is often substituted for volume, but that won't get you anywhere in the strength game. Ask yourself how many volume trainers are using big weights? They aren't or don't. You will never see someone squatting 10 sets of 10 reps at 900lbs. You will never see someone deadlifting 10 sets of 10 reps at 800 lbs. Finally you will never see someone bench pressing 10 sets of 10 reps at 650 lbs. Weight will always make a difference to the intensity level. That is a fact.

As with any training program, your nutrition is very important. IA recently recommended 400 plus grams of protein per day if you are serious about growth. Calories are important as well; you need to be taking enough in based upon what you take to be your Lean Body Mass (LBM). I know my strength will go through the roof with the addition of a gallon of low-fat milk a day to my diet, AND a noticeable increase in protein and fat versus carbs. The Bulgarian weight lifters were well-known for their high protein/high fat diets. For many, this kind of diet will keep them leaner, as it is usually EXCESSIVE CARBS and EXCESSIVE calories that make you fat. There are always exceptions, but the general rule still holds. Of course, if you are trying to stay lean, milk is not the best option...

Finally, you need to be sure to get enough rest. If you are not getting stronger, it is usually one of three things: training is bad, diet is bad, or you are not recuperating. The fourth element can be gear, but we'll leave that out for now. Look to the previous three and see what you can do to make it better. Usually by recognizing these defeating factors, you can continue to gain strength.