Help needed for powerlifter beginner

[buffal2001]

Hey y`all, i want to start a powerlifting routine pretty soon to increase my strength but i have no idea where 2 start(no idea what exercises to do or reps(although i believe they`re low reps)).Please help with a powerlifting routine which includes big lifts (high pulls, cleans , snatches etc....) that can make me stronger.

 

[Imnotdutch]

The lifts you mention are olympic lifts.....when you compete inolympic lifting you do the clean + jerk and the snatch. In powerlifting comps you do squat, bench press and deadlift. So do you mean powerlifting or olympic lifting?

Hey y`all, i want to start a powerlifting routine pretty soon to increase my strength but i have no idea where 2 start(no idea what exercises to do or reps(although i believe they`re low reps)).Please help with a powerlifting routine which includes big lifts (high pulls, cleans , snatches etc....) that can make me stronger.

 

[buffal2001]

ok, im fuckin sorry-----------i dont care what lifts i do, i just want strength!!!!!!!!!!!!

 

[bigmag]

if strength is all you want then you don't need to worry about powerlifting. Just get in the gym and bust your ass!!!

 

[Imnotdutch]

lol ok.....didnt mean to offend you.
You might try this.....I'm sure there are better ways of doing things but this has worked for me. You want to train 3-4 days a week.
Use each day to train an individual lift.....so for powerlifting, you have a bench day, a squat day and a deadlift day. Your fourth day would be a light bench day.
So you could do:
Sunday: Bench
Tuesday: Squat
Friday Deadlift

On each day I always start of with the lift I am addressing (some people here dont). My reps are usually low (5 or less). Then i pick two-four other exercises that address the lift. You need to work out where your weak point is....if you can do that people will be able to suggest exercises to address the problem. To find the weakpoint.....do a heavy rep and see where you fail the lift. Ie: in deadlifts you might fail to break a weight off the floor.....or you might fail in locking it out.

You could also do some reading at : www.deepsquatter.com
www.goheavy.com

Hope that helps a little.....it was kinda a big question.

ok, im fuckin sorry-----------i dont care what lifts i do, i just want strength!!!!!!!!!!!!

 

[buffal2001]

lol....... its ok u didnt offend me, i was just desperate for advice. Thanx for the great advice and ill be designing a routine according to that soon.

 

[buffal2001]

ok, i understand what u r saying but could you give me some examples of these other exercises and how many sets/reps you should aim for etc....Cheers!

 

[Imnotdutch]

Did you work out where your weak points are yet??
There are soo many exercises this post would be really long! Find your weak points, and tell us what they are. That way some of the more experienced guys in here can chip in with suggestions.

ok, i understand what u r saying but could you give me some examples of these other exercises and how many sets/reps you should aim for etc....Cheers!

 

[Bobba]

You should stay within 3-5 reps, and sometimes do doubles and singles on the bench, deadlifts and squats.

For your chest you should also include incline dumbbell or barbell press and weighted dips, nothing else!
If you train like suggested you will also do shoulders and triceps at least one of the bench days. Do overhead dumbbell and barbell presses for shoulders. For triceps you should do close grip bench and lying triceps extensions.

For your back you should also include weighted chin-ups and T-bar or barbell rows. Include heavy dumbbell and barbell curls with "loose form" for your biceps, and do some barbell shrugs for your traps.

On squat day you may also include legpresses. I personally think stiff legged deadlifts is unnecessary when you do heavy regular deadlifts, so I simply do a couple of sets in the legcurl machine. Then do your calves in the smithmachine, the hacklift or whatever you prefer.

3-4 heavy sets is really enough on the main exercises, on the other 2 sets is enough. If you go to absolute failure on each set like I always do.

 

[strongone9]

first get your raw maxes bench-squat-dlift.

then go to westside barbell club site and read all over it and learn what they do. you will get much stronger