Even if you’re a beginner, there are numerous ways to build muscles. What makes the best powerlifting plan is how you plan things yourself. This article will help you determine how to start your powerlifting journey effectively.
Powerlifting is a strength sport that tests maximum squat, bench press, and deadlift strength. Its ultimate goal is to lift as much weight as possible in your given category for one repetition.
A powerlifting program is any program designed to improve your squat, bench press, and deadlift performance. It usually lasts between 4 and 16 weeks. Powerlifting is suitable for beginners as long as they can safely perform the three major powerlifting exercises.
Make your Powerlifting Plan the Best Plan
- 1 Make your Powerlifting Plan the Best Plan
- 2 Key Takeaway
What makes the best powerlifting plan is its effectiveness and how well you execute it. Choosing the best powerlifting program, like choosing the best deadlift program, necessitates the inclusion of other exercises.
Seek advice and recommendations before starting out.
- If you’ve never lifted weights before, hiring a professional fitness trainer to help you get started is recommended. They’ll be able to show you how to properly perform specific exercises and design a program specifically for your purposes.
Get the proper powerlifting accessories.
- Purchasing powerlifting accessories to use during your powerlifting program is beneficial to achieving your fitness goal. Powerlifting shoes and belts are two of the most important things that you need to worry about as you start. Elbow sleeves, knee sleeves, and wrist wraps may also be useful.
Learn to use the needed equipment.
- Powerlifting necessitates a plethora of specialized equipment. A squat rack, a weight bench, a barbell bar, and weight plates are all that are needed for you to be able to perform the three powerlifting lifts.
A squat rack is a piece of gym equipment that adjusts in height and holds an Olympic bar, allowing it to be used for squats. They increase muscle mass all over the body. Squats are an excellent strength builder.
It also includes some plate pegs at the back of the unit and, sometimes, a pull-up bar.
They come in a variety of shapes and designs, and the best option is a power rack or cage, which is the most secure design.
A weight bench can aid in your strength-training workout. It is made up of a one-foot-wide, three-foot-long plank that is usually cushioned for comfort. Many benches have adjustable incline levels, allowing for greater versatility.
A barbell is a piece of lifting equipment that consists of a long bar with weights attached at each end. A “power bar” is a barbell designed for the fundamental movements of powerlifting.
A weight plate is made of cast iron and is used in conjunction with barbells or dumbbells. A bumper weight plate is a solid rubber weight plate that has recently gained popularity for Olympic-style lifts.
Create your own powerlifting program.
The bench press, squats, and deadlift are the three main powerlifting workouts. These exercises have numerous variations you can perform. Powerlifting is all about strength development, and you’ll need exercises to help you get there.
A beginner’s powerlifting program must tread carefully. It should provide you with enough stimulation to grow on a regular schedule, but not so much that you become exhausted.
5 x 5 Workout Plan
The 5×5 is a series of exercises for 5 sets of 5 repetitions each. This workout schedule includes three days per week, with a day off in between. It allows for some extra muscle-building work, but not so much that it interferes with the project of increasing strength.
This powerlifting program is designed to push you to your limits and result in incredible gains in maximum strength and muscle mass. The program is ideal for beginners and intermediate lifters.
What do you need to remember?
- The bench press, squat, barbell row, overhead press, and deadlift are the five exercises you can choose from.
- You must alternate between two workouts: Example given as Workout A and Workout B.
- You must exercise three times per week.
- If you worked out the past week with Workout A, B, and A as follows, you can do the opposite for the next week with Workout B, A, and B.
A Sample Powerlifting Set
- Bench Press–5 sets, 5 reps
- Squats–5 sets, 5 reps
- Barbell Rows–5 sets, 5 reps
- Squats–5 sets, 5 reps
- Deadlifts–5 sets, 5 reps
- Overhead Press–5 sets, 5 reps
Powerlifting Leg Workout
Powerlifters should train their legs with a combination of compound and isolation movements for 3-6 sets of 1-12 reps. The goal of leg training is to exercise it in such a way that it transfers over to your squat and deadlift, rather than just working your muscles randomly. Among the best leg workouts for powerlifters are the barbell back squat, barbell front squat, and Olympic lifts.
Powerlifting Chest Workout
Exercises are classified into two types: compound and isolation. The best way to build your chest muscles is to use a combination of the two to isolate your chest while also increasing overall strength. Among the best chest exercises for powerlifters are the bench press, reverse grip press, and chest dips.
Execute your powerlifting plan.
It is now time to put your powerlifting plan into action as you become acquainted with the necessary equipment and workouts. A plan that is not carried out is meaningless and ineffective. Just stay focused and motivated, and everything will go as planned.
Monitor your success.
Monitoring yourself as you carry out your fitness plan will help you stay motivated throughout your journey. After all, a little progress is still progress. Simply do your best, have faith in yourself, and don’t give up on your fitness goals.
Stay safe and healthy.
You must also maintain your health. Exercise alone will not suffice; it must be combined with a nutritious and well-balanced diet.
Just remember to take breaks and rest when necessary. Do not overwork yourself. If you suspect something is wrong, rest, reassess yourself, and consult a doctor if necessary.
Last but not least, always keep yourself safe and away from workout-related injuries. Always take precautions and make sure you understand how to use the equipment properly.
Weight training is used by powerlifters to improve performance in the three competitive lifts: squat, bench press, and deadlift. The entire point of a powerlifting program is to increase the weight of your maximum reps. The best powerlifting plans will get you to your fitness goal quickly.
It is strongly advised that you consult your doctor before beginning a new workout routine. Seek professional advice and recommendations about your current health situation and physical condition. One of the most important parts of your fitness journey is to learn the safety guidelines and techniques.
If you lift the wrong way, it can cause you pain and even serious injuries. Poor weight lifting techniques can cause both immediate and long-term harm. You can avoid these problems by learning proper lifting techniques.
Rachel Miller is a certified Sport and Fitness Enthusiast who loves to write and blog about her Fitness passion for Nordic Lifting. Her goal is to spread awareness and instill in the lives of people everywhere the value of staying fit, good nutrition and proper exercise.