newbie post

[circusgirl]

OK, I've been lifting for a few months doing a 2-ady split and standard BB stuff (heavy one week, bit lighter the next). I posted in the journal forum that I'm changing my split, and got some advice.

Now, as my ultimate goal is eventually to compete as a powerlifter, Arioch suggested I might want to go for a more PL-oriented routine.

I've done some searches on Westside, and here's my question. Arioch advised me, in another context, on the women's board that yes, dynamic effort or plyometrics might not be the best idea for someone who has yet to build up a good strength base.

Does this mean I should restrict myself to 2 weights sessions a week, one ME squat/dl day and one ME bench day, and not do the dynamic effort stuff for the moment, or should I go ahead anyway? Or, should I do a regular BB split first just to get my general muscle strength up?

Also, one of my problems is I don't have a training partner, so no spotter. I guess I could ask someone in the gym to help spot me, but i feel kinda embarrassed doing that, as I'm sure they don't want to be distracted from their routines by some clueless newbie chick. My fiendish plan to persuade one of my female friends to take up weights hasn't worked, as she is now trying to get preggers and doesn't want to lift for fear of womb damage etc.

I guess I could find out when the powerlifting club meet up at my uni and join them...

 

[spatts]

CG, speed work is often done on a % of max basis. I'm just guessing here, but it may be easy to just start out using 20-30% of your max as opposed to fully weighted speed work at around 60%. Also, general plyometric for all body parts is different that one or two movements that are compound. Jumping explosively off a box several times would be different that 5 sets of 2 speed squats.

 

[circusgirl]

OK, I will adapt the basic training routine on elitefitnesssystems.com accordingly and try this for the next 2 months or so.

 

[Arioch]

CG,

The dynamic effort squatting and benching is far different from plyometrics.

And yes, try and join the local team. That is generally the best way for any beginner.

 

[solidj55]

I would join the team too if I could, and no I wouldnt skip the dynamic bench and squat.

 

[Deciever]

definately join the team.. you'l learn so much

 

[PopeyePower]

Thats great you want to get into powerlifting, I would also suggest you join a club.....but even if you don't, mark my words NO guy at the gym will be bothered if you ask for a spot....they will be tripping over themselves to help you...but odds are they don't know rat shit from rice krispies, so try and join the powerlifting club if you can.

 

[VDizenzo]

I would simply learn the basic movements of a powerlifting squat, bench press and deadlift before I got too technical on the training if I were you. I say this because although both lift weights there are great differences between most bodybuilders and powerlifters. Like most, I started lifting weights to look good and now I hardly care how I look. My greatest concern is how strong I am. I also know from training with many bodybuilders that not only is the training different, but how the actual lifts are accomplished is much different as well.

Most bodybuilders try to somewhat isolate the pecs when benching where as a powerlifter will recruit even his or her legs in the lift. Regarding squats, most bodybuilders employ a closer stance to hit the quads and hams, but if you look at most powerlifters they have a relatively wide stance using a lot of hip strength to complete the lift. The deadlift is a lift most bodybuilders rarely use, but should.

Although it is early, you should begin to think about equipment. Are you going to use it in meets and if so what kind? Most training nowadays is built around the use of equipment. Your training will change depending on whether you use it at all or what kind you may use.

It is a great sport. One which I enjoy so much more than competitive bodybuilding (not that I have competed in it, but have worked closely with many who have). Most powerlifters love to help so make sure to ask questions from all of those that you meet. Good luck and good lifting.

 

[circusgirl]

I would simply learn the basic movements of a powerlifting squat, bench press and deadlift before I got too technical on the training if I were you. I say this because although both lift weights there are great differences between most bodybuilders and powerlifters. Like most, I started lifting weights to look good and now I hardly care how I look. My greatest concern is how strong I am. I also know from training with many bodybuilders that not only is the training different, but how the actual lifts are accomplished is much different as well.

Most bodybuilders try to somewhat isolate the pecs when benching where as a powerlifter will recruit even his or her legs in the lift. Regarding squats, most bodybuilders employ a closer stance to hit the quads and hams, but if you look at most powerlifters they have a relatively wide stance using a lot of hip strength to complete the lift. The deadlift is a lift most bodybuilders rarely use, but should.

Interesting - I've been doing this without realising it - wide squat stance (gym recommended this for beginners as it would allow thm to lift more), and driving down my legs during the bench (seemed the intuitive thing to do).

Will go check out the club.

 

[VDizenzo]

Excellent, it sounds like you are on your way.