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 Anabolic Discussion Board
 Calling all powerlifters -
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| Author | Topic: Calling all powerlifters - | ||
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Elite Bodybuilder 
Posts: 909 |
Why don't some of you guys post your routines that gave you the most strength and gains in bodyweight in the shortest period of time? Just curious, there is a new influx of people in my gym who are really curious about powerlifting, and being a bodybuilder for the past 3 years, I have trouble justifing powerlifting, despite thats what I started with.     | ||
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Pro Bodybuilder 
Posts: 478 |
ITS JUST THE SHIT, BRO. I ACTUALLY USE THE BIG THREE WITH MY OTHER ROUTINES. I ALWAYS CHANGE SHIT UP BUT NEVER STOP DOING THE BIG THREE. 1ST DAY 3RD DAY 5TH DAY 7TH DAY IT JUST FEELS GOOD, BRO ------------------ | ||
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Pro Bodybuilder
Posts: 448 |
mine is simmilar to big johnsons but i go mon, tues, thures, fri. I do traps on leg day though. If my arms need more work i sometimes go in on wed and hit them again. | ||
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Elite Bodybuilder
Posts: 909 |
What are your set/rep schemes like? How many exercises per bodypart, and are there any general rules you beleive in? | ||
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Pro Bodybuilder
Posts: 478 |
I HATE WARMING UP, BUT ITS ABSOLUTELY CRITICAL IF YOU ARE GOING TO DO SETS TO FAILURE WITH 3 - 6 REPS. I WARM UP LIKE SO: 1ST SET 20 REPS WITH THE BAR 5TH, 6TH, AND 7TH SETS ARE 3 - 6 REPS UNTIL FAILURE WITH FINAL WEIGHT. I LOVE LIFTING HEAVY, BUT I DO TEND TO GET MINOR STRAINS AND MUSCLE TWEAKS IF I DON'T TAKE THE TIME AND PATIENCE TO WARM UP. I AM STILL GETTING STRONGER, TOO. MY HAND STRENGTH IS LAGGING, THOUGH, AND IT HURTS MY DEADLIFT. I JUST CAN'T BRING MYSELF TO USE STRAPS YET. I WANT MY F*CKING FOREARMS TO CATCH THE F*CK UP. AFTER I DO MY BIG WEIGHT I DO THE OTHER STUFF LIKE FLYS OR LEG EXTENSIONS, ETC, ETC. ------------------ | ||
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Elite Bodybuilder
Posts: 1194 |
My routines are a bit crazy...... Deadlifts(400lbs) 20 sets of 10 reps till complete failure of forearms. followed by Leg Presses(1100lbs) 20 sets of 20 reps. followed by Then, for the killer...... Squats(425lbs) 1 set to failure. My record is 41 reps......until I literally scream from the "burn". Thats how I grow.......just my legs routine though. Godspeed | ||
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Cool Novice 
Posts: 12 |
41 reps of 425 after all that other leg work!! your nutts bro power to ya. How big are your quads? Most I ever seen a bro do was 225 56 times at my last test and he dwarfed my ass. I dont think I could sit in a chair over 30 times after all that weight. | ||
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Elite Bodybuilder
Posts: 1194 |
quote: I can't walk for 1hr after my routine. Legs are very important for sports, a lot of people neglect them in favour of the "mirror muscles". I have inordinately strong legs through years of very heavy workouts. Godspeed | ||
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Cool Novice
Posts: 12 |
im also an athlete, but i need to keep quick feet as well. Do you find all the very heavy training slowed you down lots? | ||
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Elite Bodybuilder
Posts: 1194 |
quote: No. I only train legs once a week. Gives me time to recover. But while weights increase your leg muscle mass and strength they only increase your POTENTIAL for increased speed. You have to hit the track hard 5-6 days a week and work on your running. Only then will you get faster. Very heavy lifting+no track work WILL make you slower. Godspeed | ||
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Cool Novice
Posts: 33 |
I do lots of very heavy singles doubles and triples for working sets after some very light warmup sets. I then fall into some lighter high rep sets never going below 60% of one rep max. That helped me crack 600 at 181 on my Deadlift. | ||
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Cool Novice
Posts: 36 |
I started working legs, my senior year in high school. I was stupid, but my dads legs are huge so I got by on genetics. My 40 speed was around a 5.0 (slow for a D-end). Once I went to the JC, and keptdoing squats, HEAVY, my speed increased too. One year of squats took it to 4.76. Doing sets with five plates now and I am sure the speed is dropping acordingly. | ||
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Elite Bodybuilder
Posts: 1315 |
"im also an athlete, but i need to keep quick feet as well. Do you find all the very heavy training slowed you down lots?" throw in some Olympic lifting if you are worried about that. Honestly though, just focussing on maximally exploding through each rep when doing the big 3 will increase your speed. | ||
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Novice 
Posts: 8 |
quote: Hugh is right. Keep all movements explosive. Classic powerlifting turns me into a lumbering ape. Even when I do deadlifts, they're clean-type deadlifts. Do jump squats, lots of cleans and snatches from the hang position. I've seen guys over 300lb on this type of routine who were quick as lightning. It's how much force you can apply (m * v), not how much you can slowly grunt up. | ||
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Cool Novice
Posts: 12 |
Thanks all I appreciate the input.....Nice improvement bbbbodybuilder, good speed for a d- end. Im an OLB here, tryin to get into the 4.5's but would like to get the legs goin so I can embarrass them pulling guards/tackles. That extra low rep deal sounds good, could throw it in on 1st legday along with clean/snatch.....thanks again bros KrashRt |
All times are ET (US) | |
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posted March 22, 2001 06:25 PM
