Powerlifting, Part Five
by Bradley Steiner by Bradley Steiner
Perhaps your own years of training have provided you already with a firm base Perhaps your own years of training have provided you already with a firm base upon which to build strength, power and a well-developed physique. Or, possibly, upon which to build strength, power and a well-developed physique. Or, possibly, you’re ready for the more advanced type of training necessary, having completed you’re ready for the more advanced type of training necessary, having completed the beginner’s course set down previously. In any case, the following provides the beginner’s course set down previously. In any case, the following provides one of the finest advanced power-bodybuilding programs you can do.
one of the finest advanced power-bodybuilding programs you can do.
Don’t try to follow the routine herein presented if you’re a beginner. It’s just too Don’t try to follow the routine herein presented if you’re a beginner. It’s just too severe. The only person who can gain on this schedule is the individual who has severe. The only person who can gain on this schedule is the individual who has already achieved some degree of success in his attempts.
already achieved some degree of success in his attempts.
The objective of this program is to serve the lifter who aspires to increase his size The objective of this program is to serve the lifter who aspires to increase his size and power development. Size is NOT thought to be of greater importance than and power development. Size is NOT thought to be of greater importance than power, and this is why no attempt is made to encourage pumping type exercise power, and this is why no attempt is made to encourage pumping type exercise or any excessive quantity of “shaping” movements.
or any excessive quantity of “shaping” movements.
This program is intended as a SKETCH, rather than a definite, specific dogma This program is intended as a SKETCH, rather than a definite, specific dogma presentation of the “only right way” an intermediate or advanced man should train presentation of the “only right way” an intermediate or advanced man should train for power and muscularity. If the trainee regards it in this light, and comes to think for power and muscularity. If the trainee regards it in this light, and comes to think of this course as the thinking man’s program, then his progress is sure to
of this course as the thinking man’s program, then his progress is sure to continue.
continue.
GENERAL RULES OF TRAINING GENERAL RULES OF TRAINING
As stated previously, no definite rules can be said to apply to all trainees at all As stated previously, no definite rules can be said to apply to all trainees at all times, since every case is uniquely different – and the final trainer is the
times, since every case is uniquely different – and the final trainer is the
individual himself. However, there are helpful guidelines that can be followed, individual himself. However, there are helpful guidelines that can be followed, and I present the following as such, to be considered in light of your present and I present the following as such, to be considered in light of your present stage of development and current goals . . .
stage of development and current goals . . .
1.) It pays to include jogging, running, some form of conditioning work in your 1.) It pays to include jogging, running, some form of conditioning work in your schedule at least twice a week. This adds that final edge to an intermediate schedule at least twice a week. This adds that final edge to an intermediate lifter’s development, and helps in developing your ability to recover quickly from lifter’s development, and helps in developing your ability to recover quickly from lifting. Consider the health benefits of getting out and doing some conditioning lifting. Consider the health benefits of getting out and doing some conditioning work two or three times a week. Now do it.
work two or three times a week. Now do it.
2.) Overtraining is the bane of many lifters’ existence! Avoid this by training 2.) Overtraining is the bane of many lifters’ existence! Avoid this by training sensibly for periods of time that are not excessive. Take periodic layoffs and sensibly for periods of time that are not excessive. Take periodic layoffs and back-cycle regularly. A two-hour workout employing rugged barbell exercises is back-cycle regularly. A two-hour workout employing rugged barbell exercises is
plenty for anyone who gives fully of himself, no matter how advanced – and plenty for anyone who gives fully of himself, no matter how advanced – and many will benefit more by a workload reduced to less than this. If the RIGHT many will benefit more by a workload reduced to less than this. If the RIGHT method of training is used there is not a great need for a great quantity of time. 2 method of training is used there is not a great need for a great quantity of time. 2 sets of 3 can often be more effective than 6 sets, especially if the 2 sets are sets of 3 can often be more effective than 6 sets, especially if the 2 sets are worked HARD.
worked HARD.
3.) Heavy weight is the main key to strength gains. 20 minutes of heavy lifting will 3.) Heavy weight is the main key to strength gains. 20 minutes of heavy lifting will build more strength than 3 hours of light pumping.
build more strength than 3 hours of light pumping.
4.) Strong concentration is vital for your success. Problems should be left outside 4.) Strong concentration is vital for your success. Problems should be left outside the training area.
the training area.
5.) That LAST REP, the one that feels impossible to make, is of much greater 5.) That LAST REP, the one that feels impossible to make, is of much greater importance than the next set.
importance than the next set.
6.) If you neglect your nutrition you cut your own engine.
6.) If you neglect your nutrition you cut your own engine.
7.) Good form PLUS heavy weights is what gets benefit from your endeavors.
7.) Good form PLUS heavy weights is what gets benefit from your endeavors.
8.) On days when you just cannot “get up and go” even after fifteen minutes of 8.) On days when you just cannot “get up and go” even after fifteen minutes of training, take it easy. Just do some stretching and light leg work, then call it quits training, take it easy. Just do some stretching and light leg work, then call it quits for the day.
for the day.
9.) High energy days call for harder work. Not longer workouts, HARDER work.
9.) High energy days call for harder work. Not longer workouts, HARDER work.
10.) Sometimes the best way to overcome a sticking point or staleness is to 10.) Sometimes the best way to overcome a sticking point or staleness is to layoff entirely or lighten up on your training for a week. If you’ve been training layoff entirely or lighten up on your training for a week. If you’ve been training hard without a break for two months (or more) there is no question that you need hard without a break for two months (or more) there is no question that you need a break. Learn to deload. It’s not complicated. It works.
a break. Learn to deload. It’s not complicated. It works.
11.) Don’t be too quick to give up on a new program that starts out feeling difficult 11.) Don’t be too quick to give up on a new program that starts out feeling difficult or awkward. Give your body at least two weeks to break into a routine, a new or awkward. Give your body at least two weeks to break into a routine, a new movement or an exercise variation. Take a tip from Reid Fleming. Try to milk a movement or an exercise variation. Take a tip from Reid Fleming. Try to milk a routine as long as you can. Learn to deload. It’s not complicated. It works.
routine as long as you can. Learn to deload. It’s not complicated. It works.
12.) As you become more experienced try to discover what your own unique 12.) As you become more experienced try to discover what your own unique style of training is.
style of training is.
Finally, remember the importance of persistence. Keep at your training. If you Finally, remember the importance of persistence. Keep at your training. If you start and stop, hem and haw, you’ll never actualize your potential, no matter how start and stop, hem and haw, you’ll never actualize your potential, no matter how great it may be. Do not expect quick results. Do not resent the effort required of great it may be. Do not expect quick results. Do not resent the effort required of you for the attainment of your goals. Once you accomplish them they may
you for the attainment of your goals. Once you accomplish them they may appear unimportant when compared to your next goals. In the doing lies appear unimportant when compared to your next goals. In the doing lies
fulfillment. The itsy bitsy spider climbed up the waterspout. Down came the rain fulfillment. The itsy bitsy spider climbed up the waterspout. Down came the rain and washed the spider out. So the itsy bitsy spider climbed up the waterspout.
and washed the spider out. So the itsy bitsy spider climbed up the waterspout.
Face it. Life is Sisyphean.
Face it. Life is Sisyphean.
THE PROGRAM THE PROGRAM 1.) Warmup 1.) Warmup
Use flip snatches as your basic warmup. I suggest a set/rep scheme of 1x6, 1x5, Use flip snatches as your basic warmup. I suggest a set/rep scheme of 1x6, 1x5, and 1x4, while adding weight for each of the three sets. Try to work up to
and 1x4, while adding weight for each of the three sets. Try to work up to bodyweight, eventually, for that final set of four reps!
bodyweight, eventually, for that final set of four reps!
2.) Press Movements 2.) Press Movements
Here you must do both presses and presses behind the neck whenever energy Here you must do both presses and presses behind the neck whenever energy permits. Do sets of 6 reps, even the warmup sets. If you do work sets of 3x6 permits. Do sets of 6 reps, even the warmup sets. If you do work sets of 3x6
military and 3x6 behind the neck presses, you’ll achieve a very good workout for military and 3x6 behind the neck presses, you’ll achieve a very good workout for the entire shoulder assembly.
the entire shoulder assembly.
3.) Squats 3.) Squats
Do squats with all the weight you can properly handle. They are one of the keys Do squats with all the weight you can properly handle. They are one of the keys to all-round body power. I suggest you use 4 or 5 sets of about 6-8 reps. Use 8 to all-round body power. I suggest you use 4 or 5 sets of about 6-8 reps. Use 8 reps in the starting warmup sets and 6 or 5 in the really heavy sets. You will reps in the starting warmup sets and 6 or 5 in the really heavy sets. You will know by now how many work sets you can handle without going stale too know by now how many work sets you can handle without going stale too quickly.
quickly.
Do calf raises either between each set of squats while you rest or following Do calf raises either between each set of squats while you rest or following
completion of the entire series of sets. Omit calf work if energy or time is short. 2 completion of the entire series of sets. Omit calf work if energy or time is short. 2 or 3 sets of 20-30 reps is plenty.
or 3 sets of 20-30 reps is plenty.
4.) Bench Work 4.) Bench Work
When energy permits, superset your heavy bench presses with either flat bench When energy permits, superset your heavy bench presses with either flat bench or incline bench lying laterals. This will produce extremely fine upper body
or incline bench lying laterals. This will produce extremely fine upper body development. BUT THIS IS ONLY FOR YOUR OCCASIONAL HIGH-ENERGY development. BUT THIS IS ONLY FOR YOUR OCCASIONAL HIGH-ENERGY TRAINING DAYS, and, if you’re a relatively easy gainer. Do 4x8 bench presses TRAINING DAYS, and, if you’re a relatively easy gainer. Do 4x8 bench presses and 4x8 lying flyes. For the last set or two of bench presses you might want to and 4x8 lying flyes. For the last set or two of bench presses you might want to drop down to 6 or 5 rep sets.
drop down to 6 or 5 rep sets.
If you prefer to do your bench presses first, then your flyes, that’s fine. Also, if the If you prefer to do your bench presses first, then your flyes, that’s fine. Also, if the two-exercise combo is just too severe do EITHER flat bench presses OR incline two-exercise combo is just too severe do EITHER flat bench presses OR incline bench presses. You can alternate these two exercises over the weeks so that bench presses. You can alternate these two exercises over the weeks so that some form of variety and balance are included in your training. Do 4-5 sets of 6 some form of variety and balance are included in your training. Do 4-5 sets of 6 heavy reps with either variation.
heavy reps with either variation.
5.) Deadlifting OR Power Cleans 5.) Deadlifting OR Power Cleans
You may work either on regular or stiff-legged deadlifts, OR you may work on You may work either on regular or stiff-legged deadlifts, OR you may work on power cleans. Don’t train on two or these exercises in one workout, however, for power cleans. Don’t train on two or these exercises in one workout, however, for that would be too much.
that would be too much.
I think the best plan is to find your favorite variation of the deadlift (i.e. stiff-legged I think the best plan is to find your favorite variation of the deadlift (i.e. stiff-legged or regular) and use this for a week’s training, then switch for a week to heavy or regular) and use this for a week’s training, then switch for a week to heavy power cleans. The power cleans are very good as an alternate to deadlifting, power cleans. The power cleans are very good as an alternate to deadlifting, since they benefit the back but do not cause quite as much stress in the lumbar since they benefit the back but do not cause quite as much stress in the lumbar area as deadlifting can. These set/rep schemes are suggested . . .
area as deadlifting can. These set/rep schemes are suggested . . . Deadlifts: 5x5
Deadlifts: 5x5
Stiff-legged Deadlifts: 3x8 or 2x12 Stiff-legged Deadlifts: 3x8 or 2x12 Power Cleans: 4x6 or 5x5
Power Cleans: 4x6 or 5x5
6.) Heavy Rowing 6.) Heavy Rowing
Either the bentover barbell row or the heavy dumbell one-arm version are Either the bentover barbell row or the heavy dumbell one-arm version are suitable. Rowing with the loaded end of a seven-foot bar is also used in some suitable. Rowing with the loaded end of a seven-foot bar is also used in some quarters to good effect. The variation you pick is not as important as the hard quarters to good effect. The variation you pick is not as important as the hard work you apply to the movement. 3 sets of 6-8 reps are good for all forms of work you apply to the movement. 3 sets of 6-8 reps are good for all forms of heavy rowing.
heavy rowing.
When you feel a little tired of the standard rowing, try a few high pulls in their When you feel a little tired of the standard rowing, try a few high pulls in their place. You’ll find this deals with the back muscles differently, and when worked place. You’ll find this deals with the back muscles differently, and when worked heavily will produce great results. Heavy repetition high pulls can make returning heavily will produce great results. Heavy repetition high pulls can make returning to bentover rows a pleasure! Use the set-rep scheme discussed earlier, for high to bentover rows a pleasure! Use the set-rep scheme discussed earlier, for high pulls. If you have a workout where your rows are feeling weak and abnormally pulls. If you have a workout where your rows are feeling weak and abnormally awkward, and it will happen, switch to the high pulls for that workout. A change awkward, and it will happen, switch to the high pulls for that workout. A change like this can often save the workout. Be flexible. A successful hard workout like this can often save the workout. Be flexible. A successful hard workout should be the goal.
should be the goal.
7.) Arm Work:
7.) Arm Work:
This is optional, to be done when energy is high, time is abundant and you have This is optional, to be done when energy is high, time is abundant and you have the inclination to pump up those popular little biceps. Heavy barbell or the inclination to pump up those popular little biceps. Heavy barbell or
two-dumbell curls. You can stand, sit or even lie back on a bench . . . get the workout dumbell curls. You can stand, sit or even lie back on a bench . . . get the workout you want! The weight should be heavy enough to make you work, but never so you want! The weight should be heavy enough to make you work, but never so heavy that you cheat. Do 2 sets of 8 reps. Then, if you feel like it, do a little tricep heavy that you cheat. Do 2 sets of 8 reps. Then, if you feel like it, do a little tricep work. One arm triceps extensions with a dumbell, lying, seated or standing.
work. One arm triceps extensions with a dumbell, lying, seated or standing.
Again, 2 sets of 8 – per arm – are plenty.
Again, 2 sets of 8 – per arm – are plenty.
8.) Abdominal Work 8.) Abdominal Work
This is always important. There are two basic ab exercises, situps and leg raises.
This is always important. There are two basic ab exercises, situps and leg raises.
They are simple, effective, and have many variations that will get the job done. I They are simple, effective, and have many variations that will get the job done. I suggest relatively high reps in all abdominal work. 12 or more reps are sufficient.
suggest relatively high reps in all abdominal work. 12 or more reps are sufficient.
Hold a weight plate behind your head, use plate loading health shoes, but add
Hold a weight plate behind your head, use plate loading health shoes, but add