Welcome to my home - sorry: in my home gym.
As you can see, it is rather sparse. There is the bench, the rack, a platform, the barbell, the discs. And that's it, or almost.
Okay, there are those huge speakers from which some very menacing metal comes out. But it is the sport that requires it.
This because the essence of powerlifting it's simplicity. Which - mind you - does not mean that the discipline is simple.
Index
What is powerlifting
Powerlifting (which if you want we can translate in spans with "power lifts") is a discipline of weight lifting in which the measuring stick is la force gross. Which is measured on the performance that the athlete makes on three lifts:
- back squats
- deadlift
- flat bench
That's it.
The entire arsenal of exercises bodybuilding, CrossFit® and so on remain: they constitute a tool house from which to fish to improve your performance.
But one thing is certain: powerlifting is an obsession with three lifts.
Or better still: it's obsession with a of the three lifts: the one you "like best". It is the specialization of the powerlifter.
I? Deadlift all my life, thank you.
The "score" of the powerlifter in the race in fact it is measured by the sum of its own best in the three lifts, so it is natural that the athlete points a lot on one of the lifts, using the others as "additions" to his result.
Training for powerlifting
I guess you can guess: the powerlifter's weekly routine consists of an endless repetition of squats, deadlifts, and bench presses.
We don't get far from reality.
After all, the mechanism is quite simple: if you can add weight on the bar, you are training well. If you can't do it, you are stalled (or in plateau): something is wrong, and must be corrected.
That said, how do you train powerlifting lifts?
How the main lifts are trained
There are many methods, and choosing the one that's right for you may not be trivial. It generally depends on
- how much experience do you have with weights
- technique
- age
- any ailments
- Possibility of recovery
- supply
Then the technique. I think you too want - like everyone else - to keep your whole body attached, possibly free from hernias and joint inflammation. Here, the technique must be perfect.
Yes, even in the deadlift, which may seem like a trivial lift.
Then? Plan training sessions in which you work only and exclusively on technique.
Age and any ailments are self-explanatory.
The possibilities of recovery and feeding are closely linked. I generalize, but let's say that the powerlifter's physique is more rounded, and if you are getting into a period dedicated to this discipline, let's say you can forget about the quartered abs. Then for heaven's sake, there are exceptions (and even notable ones).
Finally, in the question of recovery it is essential to respect the times of the Central Nervous System. Lifts with heavy loads literally "fry" the nerves that control the muscles. Which means that when you reach certain loads you will have to take into account more days of recovery ... but you can always use to improve your technique, or do accessory exercises.
In short: you will not be able to test your ceiling every two days.
In the meantime: in the next article we will see how a basic powerlifting workout is structured.
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