Powerlifting Routines
Weight Training Advice
and strength may want to get defined and enter a bodybuilding contest, while other weight trainers may prefer to show their lifting strength in a powerlifting contest. If you decide to follow a powerlifting routine to prepare for a contest, you won't have to worry about the hardcore dieting that bodybuilding requires, though you may not want to be too heavy since powerlifting contests have weight classes.
Powerlifting contests test a lifters strength on 3 major exercises - bench presses, squats, and deadlifts. Some contests may be bench press only or bench presses and deadlifts, but not squats. Another great thing about powerlifting contests is that you can find local ones just about anywhere. Many of these smaller powerlifting competitions are also drug tested.
Since these competitions only involve at most 3 exercises, you'll want to make those movements the focal point of your powerlifting routine. You'll need to focus on increasing your one rep max on the bench press, squat, and deadlift. You should consistently use heavy weights with low reps to build the strength where you need it, and test out your max every now and then - and more often as your powerlifting contest approaches.
A powerlifting workout routine should also involve many other exercises and muscle groups besides the ones primarily used when you do benches, deadlifts, or squats. These are major compound exercises, and they utilize many different muscles when they are performed. To get stronger on bench presses, you'll need to increase yout triceps strength for more lock out strength. Building the upper back muscles will help you bench more as well since your uper body will be thicker. The hamstrings will need to be strong to handle heavy deadlifts and squats. The only difference in your powerlifting routine with training the muscles that assist on the competition exercises is that you don't have to go super heavy with low reps for them all of the time.
Another thing about powerlifting competitions is the fact that the majority of them allow you to use certain accessories to enhance your one rep max. Most competitions involving the bench press will allow you to wear a bench shirt, which is made of very sturdy fabric and is extremely tight. They will help you lift a bit more on the bench press than you can without one.
For deadlifts, you'll be able to use chalk to enhance your grip and baby powder to put on your thighs so you can slide the bar up as you perform the lift. Wrists straps to aid your dealift grip won't be allowed, though.
You can also wear lifting suits to help keep your body tight while doing deadlifts and squats at a powerlifting contest. Knee wraps are also allowed.
It may be a good idea to incorporate some of these accessories in your powerlifting routine so you can get used to them and get a better idea of how much weight you'll be able to lift at the competition.
While many people start weight training to build bigger muscles, there are many who strive for strength more than just size. Many weight trainers who've gained a nice amount of muscle size
