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Thread: Powerlifting routine.

  1. #1
    treant is offline Junior Member
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    Powerlifting routine.

    I've been looking for a good beginner powerlifting routine that is a little more fun than the stronglifts 5x5.. cus thats kind of dull..

    Any advice on like how often I can squat/bench/dead etc.? And what kind of split to do?

    Thanks

  2. #2
    swolehead's Avatar
    swolehead is offline Member
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    I keep 5 to 7 days between my squat and deadlift throw my bench day in the middle of that all sets of 3 then the rest I call fillers like upper back arms rest days and such try not to use the muscles you use on big 3 before of after those day for example upper back before or after deadlifts ect

  3. #3
    treant is offline Junior Member
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    woah.. that's definitely different than strong lifts lol what with the squatting 3x a week and all..

    Thanks for the input man.

    Hmm.. seems like a good routine.. big basic lifts as the main focus with the hypertrophy stuff tossed in but in such a way as to not impact the big lifts.. me gusta.

  4. #4
    Docd1871231 is offline Banned
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    For a beginner, the best routine to increase your strength will be one that has you squatting multiple times a week as well as pressing multiple times a week both overhead and flat bench. Deads can be done more frequently in the beginning but as the weights begin to get heavy you need to do them less frequently as they take time to recover from.

    Most PL'ers you'll see don't do 'splits'. They train the lifts themselves then finish up with accessory lifts or auxiliary movements that strengthen the main lifts. I began with a simple program like starting strength, what Stronglifts plagiarized, and then moved onto Texas method and something with more PL specificity.

  5. #5
    swolehead's Avatar
    swolehead is offline Member
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    no squating 3x a week I'm sure some people do but I can't .try this out you won't be dissapointed

  6. #6
    Nubster's Avatar
    Nubster is offline New Member
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    Spend $10 and get the 5/3/1 ebook by Jim Wendler.

  7. #7
    Buff99 is offline Junior Member
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    Texas method. Do it

  8. #8
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    phist_2000 is offline New Member
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    Basic and simple:
    Monday Flat Bench
    Wednesday Squat
    Friday Deadlift

    I alternate between incline and flat... Sometimes alternate on a two week cycle with dumbells. But, I think these three exercises are the most important exercises for real growth.

  9. #9
    The Deadlifting Dog's Avatar
    The Deadlifting Dog is online now Knowledgeable Member
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    Squats and bench and tris
    Day off.
    Deads, back, and shoulders
    Day off.
    Repeat.

  10. #10
    dasdas is offline New Member
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    Bill Star's Mad Cow 5x5 is working great for me.

  11. #11
    prenes is offline Junior Member
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    I used to do splits but I saw a cap in strength. I now do full body workouts each day. I dont do as many sets as I once did but my strength continues to grow.

    squats, overhead press, bench day 1
    deads, incline bench, upperback day 2
    hack squats, dumbbell flys, decline bench day 3
    cables day 4
    squats, overhead press, bench day 5
    rest
    repeat

  12. #12
    boxinggsxr is offline Junior Member
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    Quote Originally Posted by treant View Post
    I've been looking for a good beginner powerlifting routine that is a little more fun than the stronglifts 5x5.. cus thats kind of dull..

    Any advice on like how often I can squat/bench/dead etc.? And what kind of split to do?

    Thanks
    Switch over to the conjugate method
    there is tons of plans on elite fts or westside barbell book of methods

  13. #13
    HoldMyBeer is offline Associate Member
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    Edited: I answered the original question and didnt realize it was an old post that someone bumped. damnit. Please add a delete button for us user plebs
    Last edited by HoldMyBeer; 06-21-2018 at 02:28 PM.

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