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Beautiful relief, excellent strength indicators, all this is the dream of every athlete. To get ideal results in powerlifting, there are different programs to increase your performance.
Powerlifting is a sport that is aimed specifically at the strength of an athlete. The athlete must demonstrate overcoming heavy weights in this discipline. The second name for powerlifting is triathlon, as it consists of three main exercises: deadlift, bench press, squat. All this is done with a weight in the form of a barbell.
In powerlifting, strength indicators and body beauty are very important; this is the lot of bodybuilding.
How to increase strength indicators: Nuances and video
To properly increase strength, it is worth remembering that this requires a load. If you want effective training, then you should initially determine the repeated maximum for each exercise.
The maximum load should correspond to the maximum weight that is available to you in one movement. It is very important to find this very maximum before strength training, and subsequently work to increase it. The percentage is calculated based on this load; it is advisable to start with 75%.
In strength training, approaches focus on the basic exercise itself, rather than training individual muscles. Rest between sets should be up to five minutes, and repetitions in total should be done up to twenty-five times per movement.
Strength exercises as a basis take five repetitions for five approaches, calculating 85%. That is, with a maximum weight of 100 kg, on a barbell of 85 kg, the repetitions will be equal to 5. To get the maximum result on strength, you should not do more than 5 approaches.
When working on strength, it is worth remembering that you should train more often, but it should take less time. That is, it is better to study three times a week for an hour than once for three hours.
WHY DOESN'T YOUR STRENGTH INCREASE!?
Why aren’t strength indicators growing!?
Hello friends! Today we’ll talk about why strength indicators do not increase. The article will be useful and informative for BODYBUILDERS (BODYBUILDERS) who train “NATURALLY”, but also for PHARMA users!
How does training happen for most people who attend gyms? Today we will talk about the most common mistakes and misconceptions, because of which you not only mark time, but often slide down.
Regardless of whether a person uses pharmacology or not, most guys start hitting bench presses, horizontal and concentrated biceps curls from the very first steps. Without even thinking about exercises such as SQUATS with a barbell on the shoulders and DEADLIFT, these two exercises dictate and set the overall level of growth not only in strength indicators, but also in total body weight. But back to the notorious BENCH PRESS, most do it for at least 6-8 repetitions, reaching complete muscle failure and the obligatory “PASS” at the end of the exercise. Most of them squirm under the barbell on the bench, like a worm on a hook, and the guy who is belaying does the hard work in the deadlift, taking on the entire load so that his too Ego-dependent friend is not crushed by the weight of an unbearable projectile. How many recognized themselves? Although the weight of the bar in most cases does not even reach the exerciser’s own weight. I’m generally silent about concentrated biceps curls while sitting, with the elbow resting on the knee - this movement has benefits, like masturbation, only in the second case it is at least pleasant.
What do you need to change in your training for your strength to improve? First, the foundation of your program should initially be SQUATS and DEADLIFTS, as well as PULL-UPS and DIP-UPS. The repetitions per set should be from 3 to 6 when you are working on strength, + 1-3 repetitions in reserve. Never, under any circumstances, should you push yourself to the point of muscle failure while training for strength. There is no need to perform one-time singles, this slows down and interferes with the growth of your strength indicators. If you want to increase strength in the bench press, for example, then the training should be in several variations.
The first is when you work with a near-limit weight for 3-5 repetitions, without pushing yourself to failure, always keeping at least one repetition in reserve. You need to rest for 2 minutes between sets. You can perform up to 5 of these working sets, but for most natural trainees, 3 will be enough. the manner of movement in the positive phase is explosive. In the negative the average.
The second, when the weight of the barbell will be 55-75 percent of the previous day and the task will be to make the positive part of the movement in the approach as quickly as possible, and slow down the negative part. Work on the principle of a spring, slowly compressing, accumulating explosive force and powerfully and quickly squeezing the barbell upward. Reps from 3 to 7, rest between sets for a minute. You can do up to 9 approaches.
And the third training option is when the weight is 10-15% less than the weight of the first training option, taking into account the chains that will be on both sides of the bar, or you can use rubber bands. The manner of movement in the positive and negative phases, as in the previous version of the training. Rest between sets of one and a half minutes. Reps per set from 6 to 8, number of approaches up to 5.
By alternating these types of workouts, you will progress in the strength of your bench press, both in low and high repetitions. Do not forget that the best strength for the shoulder girdle is given by push-ups, so work in this exercise in exactly the same way as I described above, alternating different training options at each new workout. And don't forget the main thing that the BASE STRENGTH of your entire body and its progress will depend on SQUATS and DEADLIFTS, if you ignore them, then your bench press will be ridiculous.
Train smart, friends. Good luck to everyone and be positive.
From the author:
I always try to give you material in such a form that you can easily navigate everything yourself and create programs for yourself, but for those who are too lazy or don’t have time to understand all this, write to me in a personal message: https://vk.com/monstr13 and I will draw up a detailed training and nutrition plan for you. I’ll tell you when and what kind of cardio to do - I make money from this, but I remind you that by studying my video lessons and articles you can do all this yourself!
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Example of a monthly program
First
- Squat, 5 x 5
- Bench press, 5 x 5
- Bent-over barbell row, 5 x 5
Second
- Deadlift, 5 x 5
- Military press, 5 x 5
- Pull exercises, 5 to 5
Third
- Dips, 5 x eight
- Chin row, 5 x eight
- Back extension on the simulator, 5 by fifteen
The basic exercise is performed twice a week, not forgetting to rest for at least two days. This time helps you recover before your next training session.
“At first I was always hungry.” How one of the strongest men in Russia lost 55 kg
Ivan Podrez is only 27, and he is one of the strongest powerlifters in Russia. In 2020, an athlete from Sevastopol, competing in powerlifting, collected a total of 1062.5 kg, squatting more than 450 kg. But for most ordinary people, mysterious terms like “powerlifting” mean nothing, and the indicator of strength is tight biceps, powerful legs and six-pack abs. In the end, what difference does it make how much you squat if in normal life you suffer from shortness of breath and even walking up the stairs to the third floor is already a problem? One fine day, the athlete decided to change himself and within a year he transformed from a spherical weight lifter into an athlete with a body that can be envied.
—Have you ever been bothered by the numbers on the scale? - They were worried, of course, but not in the sense in which you might think. In powerlifting, the more you weigh, the stronger you are, unless the weight gain is swelling. For me, of course, it was present to some extent.
— Were there any problems with blood pressure? — When I was preparing to perform in 2020, I came across this. The doctor advised me to take pills, which helped bring him back to normal. My blood pressure was 120 over 80 with a weight of 180-190 kg - and now it remains the same with a weight of 135 kg. In general, I solved this problem.
— What was your maximum weight? — During training, my maximum weight reached 192 kg, and before the start I weighed myself on an empty stomach - 187. Now I weigh 135. It turns out that I have lost 55 kg.
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