Strength has always been the standard by which “manliness” is measured. And a good powerlifting program will no doubt take your results to another planet!
Now, powerlifting is a lot different than the typical weight training routines you may be used too (Unless you’re a powerlifter). And there’s a lot more involved when it comes to preparation, form, training style, etc.
Powerlifting involves training with heavier loads more often and we’ll give you some information about how to approach it with an intelligent strategy which will yield results and ensure you avoid injury.
Powerlifting Basics
Ok, so there are usually three exercises a powerlifter focuses on since these are the lifts in competition.
- Squat
- Deadlift
- Bench press
Now, gaining strength requires a lot of low rep training to really overload the nervous system.
But some powerlifters also train with higher reps and isolation exercises to experience the hypertrophy benefits of a higher volume muscle-building program. However, low reps do still build plenty of muscle along with the strength increases.
But building pure strength is obviously the main focus, whereas aesthetics are secondary, if at all a concern.
If you want to get stronger for a specific sport then you’ll need to train accordingly. But, we’re going to focus on the basic three movements. And if you want to get better at the squat, deadlift and bench press, then the thing you must do more of is, yes, you guessed it… squat, deadlift and bench press.
Now, you can’t always train heavy and you, therefore, taking a week where you give your joints a break is important. So, a Deload week is important where you train at around 40-50% of your 1-RM.
Constant heavy training with really low reps will cause maladaptation and overtraining symptoms. But, training with lighter loads every now and then can prevent this. (1)
Fast twitch fibers
Powerlifting activated fast twitch (Type II) fibers which are responsible for explosive strength movements. They burn out quicker than the slow twitch fibers but you want to be quick when powerlifting. (2)
This allows you to maximally recruit the type II fibers and perform the lift with full strength and power.
Progression
The point of powerlifting is to keep improving your lifts to perform better each time. And progression is only achieved through progressive overload. When we lift weights, our bodies compensate by getting stronger and building muscle.
But, plateaus happen when we become stagnant with the training stimulus. And, we must try to switch up our routines and give out bodies the rest it needs.
That’s why we’ve designed a progressive program with varying rep ranges, and weight loads (% of 1-RM).
Training based on the level of training experience
If you’re a beginner, then you’ll need to train more frequently at first. This is to get your nervous system and joints familiar with the mechanics of each movement. A beginner needs to focus on getting the lifts down as quickly as possible.
But, of course, the weight loads will not be as high.
Now, if you’re an intermediate lifter who’s trained for more than 6 months to a year, training should be less frequent larger resistance loads.
The more advanced you are, the more you can push your body since it has adapted to serious poundages. And volume won’t cause you to overtrain as easily as someone who’s not as experienced.
But, one study showed high and low-frequency training to yield similar results in strength and muscle hypertrophy. So, quality is always better than quantity and rest days are important for joints and your nervous system. (3)
Form
Never compromise good form for a lift. This is dangerous and will allow other body parts to take over a lift which is bad for muscle development and lifting mechanics. However, it is common for other muscles to assist but you must learn how to utilize them effectively.
Cheating and using a little controlled momentum are two different things!
Progressive 10-Week Powerlifting Program
Here you’ll find a powerlifting program suitable for all experience levels. But the only differences will be the frequency (Days you train per week), and amount of weight used.
The program includes periodization for the 10 weeks and will allow you to progress. Increasing resistance in increments aggressively is important for making significant improvements.
You’ll use the same exercises and here’s some information about the warm-up, set/rep ranges and rest time in between sets.
Before attempting your working sets, make sure to warm-up with at least two progressive sets of 30 to 50-60% of your (1-RM).
Sets/Reps
Most of us would agree that 5×5 is perfect for most people implementing a strength training routine. And why is that?
Well, beginner, intermediate, and advanced lifters can all follow this regime safely and it’s effective. Stronglifts 5×5 is a popular program for a reason because it’s simple and you’ll build a butt load of strength.
Muscle overload is ideal in this range to build power and explosiveness.
But, this isn’t the only set/rep range we’ll focus on. Low reps (5 or less) are the key to building massive strength and so we’ll include 2×2, 3×3, and 4×4 set/rep ranges along with the 5×5 training protocol.
Set/reps by each week
- Week 1: 5 x 5-6 (75% of 1-RM)
- Week 2: 4 x 4 (70% of 1-RM)
- Week 3: 3 x 3 (80% of 1-RM)
- Week 4: Deload (50% of 1-RM)
- Week 5: 4 x 4 (80% of 1-RM)
- Week 6: 3 x 3 (85% of 1-RM)
- Week 7: 4 x 4 (55% of 1-RM)
- Week 8: Deload (50% of 1-RM)
- Week 9: 4 x 3 (75% of 1-RM)
- Week 10: 3 x 2 (90% OF 1-RM)
This is a basic program to allow you to progress quickly. But, when you’re not doing this program, feel free to use varying rep ranges if you feel you can handle it. For example, 7 sets x 3 reps at a lower percentage (50-60%) of your 1-RM can be very effective.
But, if you’re training for competition, the provided program is ideal.
Day 1 – Lower Body (Squat Focus)
Isn’t leg training just the most fun workout day of the week? Ok, we get… but it still has to get done. It’s so incredibly important to build a solid base and that means your wheels need a lot of attention.
Now, each set will be relatively low in reps and since we’re training for strength and not muscle hypertrophy, you can rest a bit longer to recuperate before your next set. This will prevent overtraining and allow you to lift at a high level of intensity.
If you’re training at around 80% of your 1RM (one-rep max), a 3-minute rest should be sufficient. But, if you’re training higher than 80%, 5 minutes is more necessary to come back with equal intensity…
Back Squat
- 5 sets x 5-6 reps (4-5 minute rest)
Rack pull
- 5 sets x 5-6 reps (4-5 minute rest)
Front Squat
- 5 sets x 5-6 reps (4-5 minute rest)
Day 2 – Rest
Day 3 – Upper Body (Bench Press)
The bench press will be the main focus here with a few variations
Barbell bench press
- 5 x 5-6 reps (4-5 minute rest)
Incline Dumbbell bench press
- 5 x 5-6 reps (4-5 minute rest)
Neutral-grip dumbbell bench press
- 4 x 5-6 reps (4-5 minute rest)
Straight bar tricep pushdowns
- 3 x 10-15 reps (3-minute rest)
Day 4 – Rest
Day 5 – Mobility Training
Work on your mobility and flexibility to ensure you’re always prepared to train at optimal efficiency.
Day 6 – Rest
Day 7 – Lower Body (Deadlift Focus)
Deadlift days should be separate from squat days since two compound movements in a workout is very taxing. Deadlifts also work the entire posterior chain and you can generally go very heavy.
So, you won’t be able to do a lot on deadlift day!
Barbell deadlift
- 5 x 5-6 reps (5-minute rest)
Bent-Over Barbell Row
- 5 x 5-6 reps (3-minute rest)
Nutrition and Recovery
Protein repairs muscle, but carbs and fats supply energy. So, make sure to get plenty of them. But calories in general play a big role in overall, progressive strength gains.
And being adequately hydrated is also crucial for maximizing strength, as even a little dehydration (3-4% of body mass) can drop strength levels a few percents. (4, 5, 6, 7)
Also, the body repairs itself best we get quality sleep so make sure to get your 7-9 hours every night to recover and come back even stronger.
According to research, lack of sleep effects performance unless you seek intervention through caffeine and other energy-promoting substances. (8)
Who Can Do This Program?
If you have been training for 6 months to a year, then you can try this program. Otherwise, you could injure yourself, although, powerlifting training is proven safer than sport-type training.
So, a beginner powerlifter program should actually not mean a “beginner” to strength training.
Concluding Thoughts
Powerlifting is rewarding and the strength gains are a big plus!
But, everyone has to start somewhere and this powerlifting program will allow you to progress rather quickly. 10 weeks is a short amount of time to really make drastic changes and that’s why this program is intense.
But, regardless of your training experience, you can be impressive if you remain consistent with your training and nutrition. So, prepare yourself to make some big leaps in strength!
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