[thug_life]

can anyone tell my what is the most effective powerliftin program im thinking about up my strenght so anyone who is exspirance in this just let me know of anything good

[Nothin' but a peanut!!]

i tried a powerlifting routine a little last year
it was a monday wednesday friday routine doing squat then deadlift then bench
using around 5 to 6 sets start out with higher reps on the monday and then on the friday doing sets of 1 3 5 reps and so forth so a light medium heavy day
think its better doing it only twice per week though

[tim290280]

Go to elite fitness, Dave Tate is the man with powerlifting.

[bigsilverback]

I have a great powerlifting routine, Bench press monday - squat tuesday - deadlift friday.

Day 1 Bench press

Bench press 3 sets 10 reps
Incline bench press 3 sets 10 reps
Standing military press 3 sets 10 reps
Uprite rows 3 sets 10 reps
Tricep pushdowns 3 sets 10 reps

Day 2 squats

Squats 3 sets 10 reps
Front squats 3 sets 10 reps
Stiff leg deadlifts 3 sets 10 reps
Standing calf raises 3 sets 10 reps

Day 3 deadlifts
Deadlifts 3 sets 10 reps
Bentover rows 3 sets 10 reps
Pulldowns 3 sets 10 reps
Bicep curls 3 sets 10 reps

On the 3 main lifts do 2 warm up sets of 10 reps and increase the weight by 2 and a half kg an end each week but drop a rep e.g. week 1, 3 sets 10 week 2, 3 sets 9 week 3, 3 sets 8 etc. give it a try and see wot you think.

[CJU]

Originally Posted by bigsilverback

I have a great powerlifting routine, Bench press monday - squat tuesday - deadlift friday.

Day 1 Bench press

Bench press 3 sets 10 reps
Incline bench press 3 sets 10 reps
Standing military press 3 sets 10 reps
Uprite rows 3 sets 10 reps
Tricep pushdowns 3 sets 10 reps

Day 2 squats

Squats 3 sets 10 reps
Front squats 3 sets 10 reps
Stiff leg deadlifts 3 sets 10 reps
Standing calf raises 3 sets 10 reps

Day 3 deadlifts
Deadlifts 3 sets 10 reps
Bentover rows 3 sets 10 reps
Pulldowns 3 sets 10 reps
Bicep curls 3 sets 10 reps

On the 3 main lifts do 2 warm up sets of 10 reps and increase the weight by 2 and a half kg an end each week but drop a rep e.g. week 1, 3 sets 10 week 2, 3 sets 9 week 3, 3 sets 8 etc. give it a try and see wot you think.

Yeah thats a good split, however you should split those days up for a 6 day split. its better to hit a muscle 2x in one week for 14 sets, than once a week 15 sets.

[tim290280]

No it isn't! Thats a really ordinary PL training. What PL would ever be training with 10 reps to improve strength?! Thats a BB routine, and doesn't even come close to the same exercises and parameters as a PL routine.

Read Dave Tate, Louie Simmons, and the like. They have the good oil.

[bigsilverback]

You are rite it is kinda like a bb routine, its a mixture of bb and pl though. Some people who have always done bb will find a full pl routine a little boring because of the decrease in volume they will feel like their muscles aint working enough even though they are, its just a different kind of goal you are aiming for.
You get the best of both worlds this way you get stronger doing the 3 main lifts plus you get a bit of volume from the other exercises so you also feel like your growing as apposed to just getting stronger. And for who ever heard of 10 reps for pl, its a cycle you increase weight and decrease reps every week to peak to your max weight in 10 weeks i dont think top pl's do singles every week, they would never get stronger. We all have our opinions though and this is just mine, i have did a lot of pl and this is a good routine for size and strength.

[Uriel]

Originally Posted by tim290280

What PL would ever be training with 10 reps to improve strength?!

Try pretty much everybody at Westside Barbell. Other than the ME and the DE lifts, everything else is pretty much around that range. How the hell did they make it to some (many) of the strongest lifters in the world?

[Uriel]

And doing 7 sets twice a week IS better than 14 once a week. Many powerlifters train each bod part 3x a week.

Higher frequency (as long as you know how not to burn up your CNS) is far more efficient training than just once a week. For pretty much any kind of goal, realy (even bbing).

[tim290280]

Originally Posted by Uriel

Try pretty much everybody at Westside Barbell. Other than the ME and the DE lifts, everything else is pretty much around that range. How the hell did they make it to some (many) of the strongest lifters in the world?

I was refering to the fact the entire program was 10 rep and 3 sets.

PL routines are far more complicated than the previous poster even realises. I'd almost go as far as to say that most routines for athletes are far more complicated than the splits posted here.