Powerlifting routine will consist of core exercises like deadlifts, bench press, squats and exercises that stimulate the support muscles in these movements. Just pay attention to your nutrition and supplements when you are following powerlifting routines.
If you planning on inculcating powerlifting routines in your training regimen then some of the things that you need to consider along with your weight training are nutrition, rest and supplementation. If you do not have a healthy diet you will not have the requisite energy to lift weights in the gym. So concentrate on your protein and carb intake and replace your fast food snacks with protein shakes and fruits. One of the most ignored aspects of powerlifting routines is rest, if your muscles don’t get adequate they will not recover properly and you stand a risk of injury. Supplementation is another important part of the training program, take whey supplements to replenish your muscles after the workout. Taking supplements will also speed up muscle recovery allowing you to lift more weight. When you start powerlifting, divide the workout into 3 parts, chest, back and legs as these are the biggest muscle groups in the body.
Powerlifting Exercises
Squats
Use the squat rack for this exercise, stand with your feet shoulder width apart after you lifted the barbell onto your shoulders. Keep your back arched with your chest out and slightly push your hips back and go down till you form a less than 90 degree angle between your thighs and calves. When going down make sure the knees do not cross the line of your toes and when coming up make sure your back is straight and not rounded. Inhale as you go down and exhale as you come up by pushing on your heels.
Bench Press
Grasp a barbell from a bench rack using a grip slightly wider than shoulder width, make sure you have a firm grip. Now lift the bar directly above the center of your chest locking your elbows, from this start position slowly lower the bar so that it almost touches your chest. Inhale as you come down and hold the position for a moment and then push the weight back up to the start position. Exhale as you go up and hold the position for a moment before you repeat the movement for desired repetitions.
Deadlifts
For this powerlifting exercise stand close to a barbell loaded with weights with your feet hip width apart. Grasp the barbell with your hands shoulder width apart and with an alternate grip. Now straighten your hips to lift the barbell off the ground and make sure your back is straight. Once you are standing erect, lean your torso forward and lower the bar over your toes, go down so that your torso is parallel to the ground. Then exhale and come back up to the start position, repeat the movement for desired repetitions.
Powerlifting Routine
Day One : Legs
- Squats 5 sets X 8-6-4-2-1
- Barbell Rows 3 sets X 6-4-2
- Calf Raises 3 sets X 6-4-2
- Abs 20min
Day Three : Chest
- Bench Press 5 sets X 8-6-4-2-1
- Incline Press 3 sets X 6-4-2
- Bicep Curl 3 sets X 6-4-2
- Shoulder Press 3 sets X 6-4-2
Day Five : Back
- Deadlifts 5 sets X 8-6-4-2-1
- Leg Curls 3 sets X 6-4-2
- Dual Pulley 3 sets X 6-4-2
- Abs 20min
Doing ab exercises is important as they will build your core strength and allow you to lift more when you deadlift or squat. Another thing you need to remember is that correct form and technique is the key to achieving results, just lifting heavy isn’t enough. It is advisable that you consult your physician before starting any kind of strenuous weight training activity.
