i dont want to become a powerlifter myself im just interested in reading about how they train. i know westside is a big one and alot of people use 5/3/1 for powerlifting but what else is out there?
generic linear peroidization is one
there are lots of specialist programs for the 3 lifts, like sheiko, smolov, coan/phillipi.
you could do the the texas method or some other variation of 3x5 or 5x5.
there is block periodization or as mentioned linear periodization.
THE BULGARIAN METHOD (tweaked for powerlifting)
Do a meet first. Worry about a program once you know where you are at.
There are dozens and dozens of programs that have been successful down through the years.
Here’s my “Grand Unified Theory of Powerlifting Cycles”.
The difference in every program is determining how often an individual can give a max effort on each lift and beat his last performance.
Some people can hit a 1RM once a week and improve (beginners), some can only do it once every 12 weeks (veterans), some can only do it once every two to four years (olympians). The powerlifting programs you see all boil down to that one factor.
The Bulgarian Menthod is for guys who can max daily.
The old York Barbell method is for those who can max once a week.
5/3/1 is for guys who can only max once a month.
Smolov is for guys who can max once every 8-12 weeks… and so on.
Really, the only difference in all of them is how you want to spend the time in between maxes, and there are as many choices as there are lifters. Simple as that.
thanks twice, that was really helpfull. i dont really know anything about PL thats why i first asked this in the beginners forum, i just wanted to see what varieties there were.
i noticed alot of those programs recommend you train only 3 times a week i.e. the texas method, 5x5 programs, alot of the periodization programs, others probably. I asked before about how many days a week to train for bodybuilding and everybody seemed to agree that you need to work out at least 4 or more days a week or else you are not fully dedicated to bodybuilding. im assuming this does not hold true for powerlifting training, and that there is no need to work out more than 3,4 days a week because of the intensity you train at :?
http://tnation.T-Nation.com/hub/docthal#myForums/thread/5155932/
[quote]docthal wrote:
thanks twice, that was really helpfull. i dont really know anything about PL thats why i first asked this in the beginners forum, i just wanted to see what varieties there were.
i noticed alot of those programs recommend you train only 3 times a week i.e. the texas method, 5x5 programs, alot of the periodization programs, others probably. I asked before about how many days a week to train for bodybuilding and everybody seemed to agree that you need to work out at least 4 or more days a week or else you are not fully dedicated to bodybuilding. im assuming this does not hold true for powerlifting training, and that there is no need to work out more than 3,4 days a week because of the intensity you train at :?
http://tnation.T-Nation.com/hub/docthal#myForums/thread/5155932/ [/quote]
You can’t always train balls to the walls. Thats the beauty of Westside. One day is dedicated to higher training volumes and explosive, speed-strength (Dynamic Efforts) and a second day where volume is cut by at least 30% and intensity is at 100% (Max Efforts). Smaller muscle groups can heal in as fast as 12 hours. That means you could pretty much do an extra workout every 12 hours for smaller muscle groups. That is s shit load of workouts throughout the week.
But, if you really are interested in powerlifting, do a program that allows you to move some heavy stuff arouns, get your form and the standards of the competition dialed in, and go compete as soon as possible. The more competition experience you can get early on, the better of your training program and long term progress will be.
@Docthai -
You’re going to see a lot of bickering back and forth about how often you should train. Everyone will rationalize it somehow, but again, it all comes down to personal preference and how often your own body will LET you train.
Bodybuilders and lifters in general tend to rationalize things based on the psychology of “I gotta do it X times a week or I’m not much of a man” or “I gotta be X tired or sore or else I’m a pussy”. They’re trying to prove something to themselves and others by how “dedicated” they are, and it’s a load of OCD bullshit.
That’s why I like powerlifting. If your total doesn’t go up, you did something wrong.
Honestly, Westside, 5/3/1, and every other program you’ll ever see are just guidelines. The best lifters are always the ones who are creative and patient enough to experiment on their own bodies and go from there.
Personally, I only lift twice a week, so there ya go.
http://www.joeskopec.com/programs.html
I have done the DR squat cycle a few times with great results. It is brutal though.
im young with great recovery ability and lots of room for improvment. i cant lift heavy yet (max bench less that 200) and i feel like my body will “let me train” 5, 6 days a week. what program could i do to take advantage of that?
[quote]docthal wrote:
im young with great recovery ability and lots of room for improvment. i cant lift heavy yet (max bench less that 200) and i feel like my body will “let me train” 5, 6 days a week. what program could i do to take advantage of that? [/quote]
a program that adjusts intensity and volume to fit that level of frequency will work for you. thats if you want your own program.
you can do something like 5/3/1 and have a 5th or 6th day to work on weak parts like upper back, abz, low back and/or conditioning.
there are many ways to answer this and we need a lot more info to accurately answer them.
[quote]docthal wrote:
im young with great recovery ability and lots of room for improvment. i cant lift heavy yet (max bench less that 200) and i feel like my body will “let me train” 5, 6 days a week. what program could i do to take advantage of that? [/quote]
i train using shieko and some of my weaker partners respond well to it and recover well. its worth looking into.
Ed Coan style if it hasn’t been mentioned…
Steve Justas singles routine
Rodionov’s programs
Juggernaut method
Pavels ladder training
Josh Bryant’s powerbuiding routines and his BJ Whitehead template
Mike Ruggiera 3 day a week program
@Docthai - You want my honest opinion? I think every beginner powerlifter should walk in from day one and work up to a 1RM on the squat, bench, and deadlift once a week. Call it your weekly “meet day”. No other training is needed at this point. It’ll only fuck things up.
Use a ladder to get to your top weight. 5/4/3/2/1/1 works great. It’s not gospel, it can be 5/3/1/1, or 5/4/3//1/1. Whatever works for you on that day. Don’t be afraid to add or drop a rep here or there. Use good form. never try to contort yourself to make a lift, but don’t be afraid to grind a heavy rep. Rounding your back on a PR max deadlift won’t kill you.
Use a POWER RACK with safety bars in the bottom position or a spotter that knows what they’re doing. Don’t be afraid to miss a PR attempt. It happens.
Say your bench is 185. Do
Bar x 10
95x5
105x4
125x3
145x2
165x1
185+x1 - DONE
Add weight to the bar every week until you stall out. As long as you eat like a damned madman, it should take a few months. Eat DIRTY food. The McDonalds dollar menu rules. After the initial gains stall, start using something like Wendler’s 5/3/1. By then you’ll know how to lift pretty well and all the assistance work will come easy. Barbell rows ain’t shit when you’ve been deadlifting.
I started my first day of lifting with a 225 squat, 205 bench, 315 deadlift. I lifted every Friday and added weight weekly. At the end of two months I hit 385, 275, 500. If I had used periodization from day one I would have wasted months to years getting to those strength levels. I was 16.
Your body will soak up new training like a sponge, and contrary to what everyone seems to think, beginners grow like weeds on singles. Rippetoe’s 5’s are good, but singles are better IMHO.
I know, it’s not what you’ve heard before, but it’s what I’d do if I was training a friend.
[quote]twiceborn wrote:
@Docthai - You want my honest opinion? I think every beginner powerlifter should walk in from day one and work up to a 1RM on the squat, bench, and deadlift once a week. Call it your weekly “meet day”. No other training is needed at this point. It’ll only fuck things up.
Use a ladder to get to your top weight. 5/4/3/2/1/1 works great. It’s not gospel, it can be 5/3/1/1, or 5/4/3//1/1. Whatever works for you on that day. Don’t be afraid to add or drop a rep here or there. Use good form. never try to contort yourself to make a lift, but don’t be afraid to grind a heavy rep. Rounding your back on a PR max deadlift won’t kill you.
Use a POWER RACK with safety bars in the bottom position or a spotter that knows what they’re doing. Don’t be afraid to miss a PR attempt. It happens.
Say your bench is 185. Do
Bar x 10
95x5
105x4
125x3
145x2
165x1
185+x1 - DONE
Add weight to the bar every week until you stall out. As long as you eat like a damned madman, it should take a few months. Eat DIRTY food. The McDonalds dollar menu rules. After the initial gains stall, start using something like Wendler’s 5/3/1. By then you’ll know how to lift pretty well and all the assistance work will come easy. Barbell rows ain’t shit when you’ve been deadlifting.
I started my first day of lifting with a 225 squat, 205 bench, 315 deadlift. I lifted every Friday and added weight weekly. At the end of two months I hit 385, 275, 500. If I had used periodization from day one I would have wasted months to years getting to those strength levels. I was 16.
Your body will soak up new training like a sponge, and contrary to what everyone seems to think, beginners grow like weeds on singles. Rippetoe’s 5’s are good, but singles are better IMHO.
I know, it’s not what you’ve heard before, but it’s what I’d do if I was training a friend. [/quote]
that sounds like some of best, most straight forward advice i have gotten in a long time. plus you actually got my max bench spot on 185
[quote]twiceborn wrote:
There are dozens and dozens of programs that have been successful down through the years.
Here’s my “Grand Unified Theory of Powerlifting Cycles”.
The difference in every program is determining how often an individual can give a max effort on each lift and beat his last performance.
Some people can hit a 1RM once a week and improve (beginners), some can only do it once every 12 weeks (veterans), some can only do it once every two to four years (olympians). The powerlifting programs you see all boil down to that one factor.
The Bulgarian Menthod is for guys who can max daily.
The old York Barbell method is for those who can max once a week.
5/3/1 is for guys who can only max once a month.
Smolov is for guys who can max once every 8-12 weeks… and so on.
Really, the only difference in all of them is how you want to spend the time in between maxes, and there are as many choices as there are lifters. Simple as that.
[/quote]
good post, i would add that the more often a program has you training the three competitive lifts, the less assistance work you will need.
Step 1. Enter gym
Step 2. Take a shit on heavy ass weights
Step 3. Go home, eat a steak or 5
Step 4. Repeat every day of the week
I call it the Max Evolution Double Trouble TWO TIMES 10x9x8x7x6x5x4x3x2x1 Fourside Strong Power Periodization Scheme Routine Program Template OPTIMAL™ Result Gains Powerbuilding Scientific Program
Warning: Please be advised no wusses are to undertake such a grueling scientific program routine scheme or death will ensue.
[quote]twiceborn wrote:
@Docthai - You want my honest opinion? I think every beginner powerlifter should walk in from day one and work up to a 1RM on the squat, bench, and deadlift once a week. Call it your weekly “meet day”. No other training is needed at this point. It’ll only fuck things up.
Use a ladder to get to your top weight. 5/4/3/2/1/1 works great. It’s not gospel, it can be 5/3/1/1, or 5/4/3//1/1. Whatever works for you on that day. Don’t be afraid to add or drop a rep here or there. Use good form. never try to contort yourself to make a lift, but don’t be afraid to grind a heavy rep. Rounding your back on a PR max deadlift won’t kill you.
Use a POWER RACK with safety bars in the bottom position or a spotter that knows what they’re doing. Don’t be afraid to miss a PR attempt. It happens.
Say your bench is 185. Do
Bar x 10
95x5
105x4
125x3
145x2
165x1
185+x1 - DONE
Add weight to the bar every week until you stall out. As long as you eat like a damned madman, it should take a few months. Eat DIRTY food. The McDonalds dollar menu rules. After the initial gains stall, start using something like Wendler’s 5/3/1. By then you’ll know how to lift pretty well and all the assistance work will come easy. Barbell rows ain’t shit when you’ve been deadlifting.
I started my first day of lifting with a 225 squat, 205 bench, 315 deadlift. I lifted every Friday and added weight weekly. At the end of two months I hit 385, 275, 500. If I had used periodization from day one I would have wasted months to years getting to those strength levels. I was 16.
Your body will soak up new training like a sponge, and contrary to what everyone seems to think, beginners grow like weeds on singles. Rippetoe’s 5’s are good, but singles are better IMHO.
I know, it’s not what you’ve heard before, but it’s what I’d do if I was training a friend. [/quote]
NOPE, singles are for genetic freaks ONLY. Take a survey of all champions past and present, they all started off with singles for a few months. Genetic freaks™ ALL of them.