I am new to training as a powerlifter, but it seems to be essential to add powerlifting days into your workouts so the muscles become dense, strong worthwhile slabs of flesh. What would be an average powerlifting workout done once a week. For the squat,bench and deadlift.
You need to read. Just go to the authors section and read Dave Tate’s stuff.
I respect your advice thanks for it, but all I’ve done is read Natural Bodybuilding, Frank Zane’s stuff and Arnold’s encyclopedia. I’ve had enough of the science for now, in all respect that is, thank you for advice though and I’ll take it can never hurt your to learn. But I want to know what the creatures of this reading are . What are the real world results for the lifters in the gyms who try out what is written and how do they rate their results. It seems to me John Brown who has busted his ass in a gym for a few years is going to know alot of down to earth knowledge and how to set up and go through a powerlifting workout in a more understandable way then the world’s greatest testosterone coaches could.
goggle westside template and read
Um, dude, Dave Tate is hardly a labcoat-wearin’, study-quotin’, theoretician. Besides, Arnold and Zane’s stuff is not exactly powerlifting-oriented (and if that’s all the “science” you can stand, then there’s something wrong).
Basically, you’ve asked a silly question that there’s no way to answer realistically. What you need to do is read, whether you like it or not. This stuff has been covered hundreds of times before. There’s no such thing as an “average powerlifting workout.” Average for who? Average for what? If you want to be average, you don’t need advice.
[quote]tnt2005 wrote:
I am new to training as a powerlifter, but it seems to be essential to add powerlifting days into your workouts so the muscles become dense, strong worthwhile slabs of flesh. What would be an average powerlifting workout done once a week. For the squat,bench and deadlift.[/quote]
Do you mean you would be doing all the powerlifts on just one day per week? And you’d be doing something else on other workouts (if so what?)
Basic 3 day per week template for (old-school) powerlifting would be:
Day 1. Squat
Day 2. Bench
Day 3. Deadlift
On each workout you would do the competition lift and bunch of assistance work for that lift (for example legs and core for squat, upper body push for bench and upper body pull for deadlift). Many also add 4th workout per week to do lighter bench or just assistance work for whatever they need to work on.
If you want to work each lift more than once per week then you could use something like
Day 1. Squat (heavy) + bench (light)
Day 2. Bench (heavy) + deadlift (light)
Day 3. Deadlift (heavy) + squat (light)
which is pretty similar to your standard Sheiko split.
[quote]tnt2005 wrote:
I respect your advice thanks for it, but all I’ve done is read Natural Bodybuilding, Frank Zane’s stuff and Arnold’s encyclopedia.[/quote]
If you want to learn about powerlifting (or strength training) then you would need to read something else cause those books have nothing to do with it.
But i agree with you in that reading theory is not the best way to learn about what works in training. Best way to learn about powerlifting is to study the programs of other powerlifters and to try out different things and see for yourself. And hang out with the strongest people in your gym…if you are the strongest then change to another gym.
If you aren’t willing to put in the effort to read about powerlifting and training methods, I can’t imagine that you’d be able to put in the effort necessary to become a good powerlifter.
The Westside template is popular.
This is the second half of Dave Tate’s explanation. There is a link to the first article at the beginning.
http://www.T-Nation.com/article/supplements/the_periodization_bible_part_ii&cr=
Chuck V trained at Westside Barbell for years…
Hardly your average lifter though
[quote]tnt2005 wrote:
I am new to training as a powerlifter, but it seems to be essential to add powerlifting days into your workouts so the muscles become dense, strong worthwhile slabs of flesh. What would be an average powerlifting workout done once a week. For the squat,bench and deadlift.[/quote]
The books you read have nothing to do with PL. For what you’re trying to do, I would squat bench and dead each on is own day. Try 6 sets of 3 and then follow that up with standard higher rep bodybuilding/hypetrophy-style isolation work. And it wouldn’t hurt you to read up on the ``science.‘’ Go to the westside barbell website and click on artless or go to elitefts and click on articles and you’ll pretty much get the gist of what a typical PL program looks like. Every month PL USA has a sample workout of a top lifter, which you can crib from as well. start reading or just stick to bodybuilding or whatever is you’re doing now.
I’m inclined to say the best results in the last 6 months for me have come from Sheiko, in a 4 week cycle i gained 20lb on my bench, 35lb on my squat and at least 25lb on my deadlift(i max deadlifts on Wednesday).
There are many, many ways to approach this, but usually you see these characteristics in how we plan out training:
-Low reps (as compared to hypertrophy work), especially on the key lifts. After all, you don’t don’t learn to squat 900 by taking 600 for a set of 10.
-Specialized lifts to train top end (board presses, lockouts, lifting against band tension or chain weight). This teaches your nervious system to be explosive and accelerate through the lift. It is also vital in training to use supportive gear which tends to compensate at the low-end but not so much at midrange or lock out.
-Specific trainiing in supportive gear. Even in the limited gear classes/feds, supportive gear can only be maximized if you train in it.
-Some kind of periodization or training cycle. In order to prepare for meets, most lifters follow some sort of plan to prepare themselves for meets. This might be simple old- school peaking or it could be some system of heavy top end training where the light weight on the bottom of the movement is increased.
-Less accessory work than you see in bodybuilding-type workouts. Afterall, if you biceps are just a stabilizer, do you really need 6 sets of 12 of 3 different curling movements?
I think that covers the main concepts that you see in most training philosphies for powerlifting. Again, there are many variations and each lifter has a variation on the variation.
Go to www.elitefts.com
Read about the Westside Methods or buy Jim Wendler’s 3-day-a-week book if you want a few different templates.