my beginner powerlifting workout

[mbt9000]

HI GUYS, I WAS WONDERIN WOT U FINK OF MY POWERLIFTING WORKOUT, TELL ME WOT U FINK AND IMPROVEMENTS ON IT I WANT A MAXIMUM OF THREE EXERCISES A DAY COZ I AV A TIGHT SCHEDULE WIF WORK & COLLEGE AND STUFF CHEERS LET ME KNOW WOT NEEDS IMPROVING AND GIV ME UR OPPINIONS, REMEMBER ONLY 3 EXERCISES MAXIMUM A DAY


Powerlifting Workout



Monday: Bench Press
3 x 10 Flat Bench Press: 55kg
3 x 15 Elevated Push-Ups

Tuesday: Squat
3 x 10 Normal Squats: 45kg
3 x 15 Handstand Push-Ups

Wednesday: Off

Thursday:Clean & Press
3 x 10 Clean & Press: 35kg
3 x 05 Wide Pull-Ups

Friday: Deadlift
3 x 10 Deadlift: 45kg
3 x 15 Dumbbell Curls: 9.2kg

Saturday: Off

Sunday: Off

[Moonduck]

Powerlifting does not happen with sets of 10 for the big compound movements. If you want better strength/force developement, much lower reps is usually a better choice.

[mbt9000]

ok ill channge that but is it a gd overall training system

[mbt9000]

Ive Improved It And Added An Exercise To Each Day:

Powerlifting Beginner Workout



Monday: Bench Press
3 x 05 Flat Bench Press: 55kg
3 x 10 Chest Flyes: 9.2kg
3 x 15 Elevated Push-Ups

Tuesday: Squat
3 x 05 Normal Squats: 45kg
3 x 15 Toe Touches
3 x 15 Handstand Push-Ups

Wednesday: Off

Thursday:Clean & Press
3 x 05 Clean & Press: 35kg
3 x 10 Seated Side Laterals: 6.8kg
3 x 05 Wide Pull-Ups

Friday: Deadlift
3 x 05 Deadlift: 45kg
3 x 10 Wide Pull-Ups
3 x 15 Dumbbell Curls: 9.2kg

Saturday: Off

Sunday: Off


Is It Any Better!

[Fatman]

This is a good powerlifting workout. You are new to powerlifting and your body needs to learn handling the weights and perfecting your form, so higher reps of lower weight are OK. When you'r ready to get really strong, start cutting the reps and sets and increasing the weight. On squats and bechnes you'll eventually get to sets of three to five. On deadlifts you'll probably go down to singles-only training. But right now focus on super-strict form and slightly higher reps in order to learn the motor patterns. Also the added muscle from higher reps/lower weight is useful in the beginning.

You can probably ditch the lateral raises - they don't help much with PLing.

[mbt9000]

wot cud i use instead of lateral raises

[cheesedog]

Here is a good schedule for beginning powerlifters:

Monday, Wednesday, and Friday --
1. Bench Press
2. Squat
3. Deadlift, once per week only

Vary your sets and reps weekly, on week 1 do 5 sets of 5, week 2 do 6 sets of 3, week 3 do 7-8 sets of singles. On the fourth week do 5 sets of 5 but with only about 70% of your max.

If you are completely new to lifting, do a couple of weeks of higher reps like
Fatman suggested to learn the form, 3-4 sets of 8-10. Consult a trainer to learn the proper form for these lifts, doing things wrong will lead to injury. Most people have no idea how to squat, bench, or even deadlift correctly.

[mbt9000]

Monday: Workout 1
3 x 10 Bench Press: 50kg
3 x 10 Squat: 40kg
3 x 10 Clean & Press: 30kg

Tuesday: Workout 2
3 x 10 Deadlift: 40kg
3 x 10 Standing Military Press: 30kg
3 x 10 Wide Pull-Ups

Wednesday: Off

Thursday: Workout 3
3 x 10 Bench Press: 50kg
3 x 10 Barbell Curls: 30kg
3 x 10 Tricep Dips

Friday: Workout 4
3 x 10 Stiff Leg Deadlift: 40kg
3 x 10 Squat: 40kg
3 x 15 Handstand Push-Ups

Saturday: Off

Sunday: Off



Ive Just Found Out that powerlifting is kinda dangerous because of the huge heavy loads, so ive changed it into a type of muscle building workout :) wot u fink

i think its alrite to be honest tell me wot u fink :)

[Moonduck]

I'd personally say that powerlifting is safer. You do solid loads at lower reps, and work maximal strength. You aren't working to exhaustion with tons of reps, so you are saving strain on you joints, and exposing yourself to less reps overall. Less exposure means less chance of injury.

And, honestly, while I do not disagree with Fatman on the importance of learning form, you are not going to be able to push weights around that are even remotely serious when you start. I'd rather see more sets of low reps with reasonable weights, as it keeps your CNS from getting fatigued to the point that you lose form regardless of what you do. Personal opinion though.

When I have people starting out. We choose a reasonable weight and hit 5 reps. If they look good, I might have them go for 8. If they get 8, then I know I can bump the weight up.

And your best bet for learning form, IMO, is a coach or experienced lifting partner. Barring that, the book "Starting Strength" by Mark Rippetoe and Lon Kilgore is an incredible resource.

[mbt9000]

so do u fink id be better with powerlifting, BTW does it build muscle mass

This Is My Changed Routine Since Your Latest Post
Powerlifting Beginner Workout



Monday: Bench Press
5 x 05 Flat Bench Press: 55kg
3 x 10 Chest Flyes: 9.2kg
3 x 15 Elevated Push-Ups

Tuesday: Squat
5 x 05 Normal Squats: 45kg
3 x 15 Toe Touches
3 x 15 Handstand Push-Ups

Wednesday: Off

Thursday: Presses
5 x 05 Military Press: 35kg
3 x 10 Seated Side Laterals: 6.8kg
3 x 05 Wide Pull-Ups

Friday: Deadlift
5 x 05 Deadlift: 45kg
3 x 10 Wide Pull-Ups
3 x 15 Barbell Curls: 35kg

Saturday: Off

Sunday: Off



Also Wot Cud I Change The Side Lateral Raises Too??

I Need To Know By Monday At The Latest Coz That Is When I Start


P.S I Train At Home :)

[Fatman]

If you're doing shoulder pressesm (military presses) with heavy enough weight (that you can manage in good form), there is no need for side laterals. They are purely a cosmetic exercise, and even as such there's no need to do them until you've put on a good deal of muscle mass on your shoulders.

Powerlifting will make you bigger and more muscular. When it comes to increasing size, food is perhaps more important than training. If you eat a lot you'll bulk up (eating clean is important here). If you train the same but eat less, you won't gain as much mass (important in sports where weight is a factor, like wrestling, boxing or weightlifting).

[mbt9000]

does powerlifting build muscle mass fast??

[Fatman]

Hehehe... nothing builds muscle mass "fast". You have to find a program and stick with it. In the beginning you'll see quick gains, later they'll taper off. You have to be persistent at what you're doing - building a great physique takes a lifetime. But you can get a pretty good one in a short timespan.

How quickly you bulk up depends on your body type and training intensity/consistency. If you keep switching things up often you'll take a very long time to build a decent amount of muscle mass. Training HEAVY on the basic exercises has been reported to put 40-70 lbs. of mass in a year (more in the case of genetically gifted individuals). Doing compound exercises with heavy weights for multiple sets of low repetitions will give you the muscle gains you desire. But it has to be COMPOUND exercises, HEAVY weights and LOW reps (low reps are a must when training with heavy weights - a weight is not heavy if you can rep it for more than about six reps).

The key concept here is: if you're training with sets of five, once you can get all the required reps (eg. three sets of five) move the weight up by 2-5 lbs and work with it until you can get the 3x5 again - repeat until strong and huge ;)

[mbt9000]

i must say, thats gr8 information, i did mi first workout on monday (i did it with the 3 x 10) with powerlifting exercises and im was poofed! mi legs are achin frm the squats (i did a techique were you flex your leg muscles at top) and other bodyparts frm all the compound exercises :) 10/10 cant wait till tomorrow :)

p.s ive heard frm a friend that it is better doing a 2 day off 3 day rest (e.g: mon/workout\ tue,wed,thu/rest\ and friday /workout\) is that rite for powerlifting friends :)

[mbt9000]

ok, here goes guys, im gettin best of both worlds here(bodybuilding with powerlifting exercises), and i must say it feels gr8,i went online last nite and i looked at my routine and i realised i av only a short number of compound, so i ajusted it (keeping monday same :) ) so is it better bet bk asap

Monday: Workout 1
3 x 10 Bench Press: 50kg
3 x 10 Squat: 45kg
3 x 10 Military Press: 35kg

Tuesday: Workout 2
3 x 10 Deadlift: 45kg
3 x 10 Barbell Rows: 40kg
3 x 10 Wide Pull-Ups

Wednesday: Off

Thursday: Workout 3
3 x 10 Bench Press: 50kg
3 x 10 Narrow Chin-Ups
3 x 10 Close Grip Bench Press: 30kg

Friday: Workout 4
3 x 10 Stiff Leg Deadlift: 45kg
3 x 10 Squat: 45kg
3 x 15 Handstand Push-Ups

Saturday: Off

Sunday: Off


Now It Seems Its All Compound ,, Is It TOO MUCH!!

[timh]

Compound exercises are all you need.

::rant::
Isolation exercises are for physiotherapy (rehab) patients. Leave them also for professional (jacked) bodybuilders, and the idiots that flock to commerical gyms to do hip-assisted bicep curls in front of the mirror.
::/rant::

Good work on the program, though. Consider adding some sprinting (5 x 60m, 3:00 rest). Perhaps instead of workout 4.

[mbt9000]

ye, true but is a 4 day split good for a beginner coz mi legs are still sore & mi chest is still pumped frm the workout and ive got deadlifts, barbell rows & wide pull-ups today, and yes i do cardio, i do bike riding nearly all the tyme lol

coz if a 4 day split is bad for a begginer, could it be possible to change it to a 3 day split for me (consisting of 3 exercises a day) thankyou

ps: sorry im a nuisence lmao

[Moonduck]

Honestly, don't sweat the details too much. As a raw beginner, you'll make gains on virtually any program.

[mbt9000]

well ive not a beginner (ive done a year and a halfs worth of weight lifting on and off) but i am a beginner in powerlifting/compound workouts so if u train with something like bodybuilding and you switch to powerlifting do u have to start as a beginner (e.g if arnold scwartzenegger changed frm bodybuilding to powerlifting would he have to start as a beginner?)

[Moonduck]

Asking the questions you're asking, and using the weights you're talking about using, I would call you a beginner as far as how adapted your body is. Too many people think being a beginner is bad. Hell no. You make your best gains as a beginner. Try to stay a beginner as long as possible.

[hara_12]

Compound exercises are all you need.

::rant::
Isolation exercises are for physiotherapy (rehab) patients. Leave them also for professional (jacked) bodybuilders, and the idiots that flock to commerical gyms to do hip-assisted bicep curls in front of the mirror.
::/rant::

Good work on the program, though. Consider adding some sprinting (5 x 60m, 3:00 rest). Perhaps instead of workout 4.

Well stated.