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  1. #1
    anabolicwannabe is offline Associate Member
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    need help on powerlifting

    there are far too many threads and it's hard to really get a precise answer.. so i hope you guys can help me out here.

    first question: what are the exercises used in powerlifting? (list all if possible, would really help me a lot)

    second question: i want to do powerlifting, but i am still a bodybuilder at heart. is there a more preferable set/rep scheme for building slightly more muscle and slightly less strength without sacrificing too much strength gains?

    i'm kinda confused, so hope you guys can help me out

  2. #2
    anabolicwannabe is offline Associate Member
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    bump for a reply hopefully. i even don't mind someone calling me a dumbass and say i don't bother to read the threads.. but at least point me to somewhere where i can find some info to start on at least..

  3. #3
    Syndicate's Avatar
    Syndicate is offline Associate Member
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    Stiff legg'd deadlifts (start light weight as you might feel fine that day doing 245 but the next day you'll feel paralyzed), Standard deadlifts (just started doing them), Clean n jerk (overhead) or just a clean (heavy upright row somewhat). Try http://abcbodybuilding.com/slideshow.php?id=16&subId=37

    -Syn

  4. #4
    jgg1221 is offline Member
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    from what i hear it essentially comes down to the difference in how long you rest between sets

    such as having a shorter resting period, say 1-2 minutes (im not sure of the exact times, as i am new to this like yourself.. just estimating) you'd train more intensly and the result would be that your muscles get bigger, but not tremendously more denser (stronger)

    and i think power lifting is basically just waiting a bit longer between sets, so you can regain strength and still work with the same weight with nearly as many reps... resulting in better strength gains.

    however as i said im new to the whole exact differences between powerlifting and body building, but thats just the info i gathered thus far

  5. #5
    wink182's Avatar
    wink182 is offline Associate Member
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    Let me answer your question exactly, "powerlifting" is a sport that totals the most weight done on only 3 exercises. Bench, squat, regular or sumo deadlift, the latter being deemed competition legal in recent years. The alternative to be "powerfull" in general you just need to tweek your routine like this, do all of your same body building lifts. Now pile some weight on you will be forced to do less reps obviously. I grew up on " if you can do more than 6 or 8 you need more weight" that never steers you wrong as a start. rest as long as you need between heavy sets. your body will tell you when to hit it again. Right now I do the 6 week soviet program as outlined in dr.fred hatfields book, power. sweet book, if you wanna get strong its for you. the key as you already know is we gotta change up. 5 sets of 5 got me pretty good results, then my body got used, so I will pyramid, then percentage system for a while. I hope I helped, I have never been a bodybuilder but just like bulking you have to eat for strength. GLuck

  6. #6
    anabolicwannabe is offline Associate Member
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    you mind pming me a routine? cause you said the main lifts are bench squat and deads. so do i do 5 sets of 5 benching, 5 sets of 5 squatting etc, then train 3x in a week.. or what?

    examples would help. and i thank you for clearing it up. finally someone answered me

  7. #7
    dalcowbag's Avatar
    dalcowbag is offline Anabolic Member
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    Quote Originally Posted by anabolicwannabe
    you mind pming me a routine? cause you said the main lifts are bench squat and deads. so do i do 5 sets of 5 benching, 5 sets of 5 squatting etc, then train 3x in a week.. or what?

    examples would help. and i thank you for clearing it up. finally someone answered me
    i like the westside method (there are a couple examples in the football forum) I would say its the most popular lifting style for powerlifters. As fas as the differnce between PL and BBers is diet. I train with westside but eat like a BBer and it works well (esp with a clean bulking diet) Hope that helped you lead into the right direction

    DCB

  8. #8
    dr.shred's Avatar
    dr.shred is offline Senior Member
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    the main difference with powerlifting and bodybuilding is sets and reps. bbers usually do somewhere from 8-15 reps for hypertrohpy and powerlifters usually low reps higher sets for 10 sets of 3 on a dymanic day or something like olympic cleans work up to heavy 3 and 1/max on max effort day, much like the westside approach. Also there is longer rest between sets, bbers usually 1-1 1/2 min and powerlifting maybe 2-3 minutes depending on the exercise. Both methods will work, the main thing is to switch it up. Don't always stick with a bbing approach or powerlifting approach, try both and swicth them up frequently.

  9. #9
    redmeat's Avatar
    redmeat is offline Senior Member
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    Quote Originally Posted by anabolicwannabe
    there are far too many threads and it's hard to really get a precise answer.. so i hope you guys can help me out here.

    first question: what are the exercises used in powerlifting? (list all if possible, would really help me a lot)

    second question: i want to do powerlifting, but i am still a bodybuilder at heart. is there a more preferable set/rep scheme for building slightly more muscle and slightly less strength without sacrificing too much strength gains?

    i'm kinda confused, so hope you guys can help me out
    exercises we do: full range bench, board press, lockouts, box squats, rack pulls, deads from the floor, dumbell shrugs, cable crossover shrugs, front raise, side raise, tricep pushdowns, rolling extensions, glute ham raise, reverse hyper, sled drag, weighted crunches, grappler side twists.

    second question: we train for our competition lifts but we also do a lot of hypertrophy work so you can accomplish both. As far as sets/reps, we do 5x5 or 3x3 on bench/board work, 5x2 for box squats, and singles on our DL work. Every thing else is whatever set/rep scheme we want for hypertrophy.

  10. #10
    anabolicwannabe is offline Associate Member
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    thanks redmeat. =)

    any photo illustrations on some if not all of the exercises? what's a boardpress, lockout, rack pull? i might have done some of em, but i might not even know its name.

  11. #11
    Power76's Avatar
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    www.elitefts.com Go to the articles section. They also have pics of all the exercises with a description.

  12. #12
    Moosepellet's Avatar
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    I done several power lifting comp. It varies from comp. to comp., but usually Bench, Squat, Clean or Deadlift. Obviously your going for one rep max, but start with 4sets of 5rep. That has alway been my base going into comp., I hoping that I do one this summer, wish me luck.

  13. #13
    power65 is offline Associate Member
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    the best advice I can give is to really do some good reading/research on strength training. When you come into a forum like this asking such a broad questions your going to get 1000s of answers and none of them will be the same. So in turn you will be just as confused if not more than you were before. Yes, powerlifters do lift heavier and with lower reps, but you can't train like that all the time or you will over train your muscles and your strength gains will come to a hault. Just start reading. You'll figure it out.

  14. #14
    Doc.Sust's Avatar
    Doc.Sust is offline Retired "hall of famer/elite powerlifter"
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    body building and powerlifting are two different worlds! it has alot more to do than how long you rest between the sets!!!jesus. the exercise are very different, training days are different and the rep scheme is different. powerlifting is for overall stength on the squat , b.press and deadlift. you train first and formost to being strong at these 3 lifts. you don't take one body part , like biceps and train to failure or any other minor auxillary muscle group, you focus on the core lifts! you need to read, and to read alot. elitefts.com will help, but that wil even be confusing. look for general boks on powerlifting itself, and talk to people who do powerlifting. you have to chose betwen bodybuildiing or power lifting. a jack of all trades is a master at nothing!!the west side program is very good, it focuses on powerlifting, but your auxillary lifts are trained to near failure, close to the hypertrophy training body builders do. read, read , read elitefts.com

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