Starting Powerlifting

davegillis · 03-09-2008, 11:55 AM

Im going to give bodybuilding a break and try some powerlifting and i need your help, From my information(not much at all) i tihnk u do Your max weight for one rep and some of the basic lifts are, Bench Deadlift Squat(dah) Clean powerclean etc are there any supps i should take for powerlifting? thanks if you feel there is any thing else to add please do

**YM123** · 03-09-2008, 12:14 PM

your only 14 bro,, i wouldn't be doing too many 1 rep sets,, definately not too good for you

davegillis · 03-09-2008, 01:03 PM

What do u reccomend i just want to get stronger

**Frostwick** · 03-09-2008, 01:06 PM

Quote:

Originally Posted by davegillis

What do u reccomend i just want to get stronger

for you i honestly would reccomend training as a bodybuilder

so 8 - 12 reps
lower than that and you could risk injuring your self, and you dont want to put yourself out of the game so soon

davegillis · 03-09-2008, 01:43 PM

I guess ill just get into manual labour to become stronger?

**mr_bhana** · 03-09-2008, 01:50 PM

become a builder lol

davegillis · 03-09-2008, 04:00 PM

Lumberjack

**under construction** · 03-09-2008, 04:42 PM

Quote:

Originally Posted by davegillis

Lumberjack

NOOOOOOOO!!!! UNION LABOR !!!!!!!!!!!!

**under construction** · 03-09-2008, 04:46 PM

if not union labor check this out Sample Powerlifting Programs
use this calc Predicting One-rep Max

**mabo** · 03-09-2008, 07:56 PM

That's not a bad link, UC. The first few weeks look very light though (not necessarily a bad thing, of course).

Dave, if you want to try powerlifting just go for it. If at all possible, it would be a good idea to find someone experienced who can guide you through the process, but if not, just make sure you're very strict with your form. A good idea would be to videotape some of your heavy sets so that we can check on you.

For a basic powerlifting program just lift on 3 days, with a day for each lift. For the main exercises work up to 2x5 heavy sets one week, and 3x3 the next week. Keep rotating until you get a little stale then back things off for a week or two. It's not wise to lift heavy all the time.

For assistance work just pick a few exercises like the ones mentioned in UC's link and do a few sets of higher reps.

Set realistic goals (both short and long term) and train towards them.

Pay attention to niggling aches and pains and address them before things get serious.

Don't neglect ab work.

Don't be afraid to ask questions.

cmart315 · 03-13-2008, 09:55 AM

Quote:

Originally Posted by davegillis

I guess ill just get into manual labour to become stronger?

Honestly manual labor is a good idea. I was in your same situation one day bud. When I was 14 I only weighed maybe 110lbs. I started doing landscaping by the age of 15 but still didn't understand to get big you had to eat big. I was very weak as well when I first started. Just give it time and keep eating and lifting hard. If you do manual labor just remember it ain't easy especially going to work out after work!

harmankardon1 · 04-23-2008, 05:21 AM

in competitive powerlifting the lifts are squat dead and bench.even if you decide against doing a full powerlifting program you should from time to time go lower on the rep range 2-6 with the big three excercises mix things up ,it will be very good for your strength and for a smaller guy it will help you add mass. compound stuff is what you need if you want to gain weight