I want to start powerlifting....

[Sohan]

Strength training requires longer rest than bodybuilding because you want as full a recovery as possible for maximal performance and intensity.

Bodybuilders are more interested in hypertrophy, which you get with 8-10 rep sets with short rest. Powerlifters want pure strength, which doesn't necessarily correspond with huge muscles, and this requires lower reps with higher weight and a more complete recovery between sets.

I was actually being rather conservative about the rest periods. When I competed, for most of my sets I took up to 9 minutes between each. Massage your muscles and stretch lightly to stay warm and you'll be fine. Just remember, the key to getting stronger is less sets/reps with more rest, but the sets are VERY intense. You should be pretty wiped from the effort you give as you improve. Benching 5 reps with heavy weight takes a lot more out of you than you think.

With respect,

Sohan

[Smitty]

Hey all.

I just finished my heavy Squat day. I didn't figure it would be all that bad.

Wrong.

I was glad I decided to work out at home instead of the gym. I cut half my normal weight off my squat because I'm not used to going the full way down, just to a half squat. After the last set with a 7 minute rest in between each, I decided to fore go the rest of the workout. And I'm not doing anything else strenuous today.

I'm thankful there's no class tonight. I'd have a heck of a time running.

Thanks for your help Sohan. I have a question, though. Could I perhaps replace a barbell with heavy dumbbells? I don't know why, but every time I squat it feels like my right leg is doing a whole lot more work than the left. It never happened with Dumbbells, but in powerlifting, they only use barbells... or is there something I can do to fix it? I'm pretty sure it's not my form...

[Sohan]

Thanks for your help Sohan. I have a question, though. Could I perhaps replace a barbell with heavy dumbbells? I don't know why, but every time I squat it feels like my right leg is doing a whole lot more work than the left. It never happened with Dumbbells, but in powerlifting, they only use barbells... or is there something I can do to fix it? I'm pretty sure it's not my form...

Try doing lunges instead for awhile. Hold the dumbbells down at your side with your elbows extended and step backwards instead of forward for each rep (you can still use a barbell for this if you like). Keep your knee over your ankle as you go down. You should notice if you have a bilateral deficit.

Also, get someone to watch you squat. If you're pushing off with one side more than the other, then you'll be adjusting your bodyweight more over that leg. You can also videotape yourself as well if necessary. Good luck.

With respect,

Sohan

[Havoc88]

I have been a competitive powerlifter and have a 1625 total at 198 to my credit, both drug-free. Won several state and regional championships and competed in a few drug-free nationals in the 80's and 90's before the equipment craze began artificially inflating totals. If you have specific questions, perhaps I can help.

As far as getting started, the first thing you should do is get a subscription to Powerlifting USA. It's the bible for powerlifting here in the US.

With respect,

Sohan

Thanks.

From what I've been able to tell, the sport revolves around the deadlift, squat, and bench press, and maxing them out. I've heard a 5x5 program is best for beginners, using a single day each week for that lift and supporting muscle. From what I can gather, a routine would look something like this :

Monday:

Squat 5x5

Front Squat 3x8-10

Glute-Ham Raises 3x8-10

Calf Raises 3-4 sets to failure

Wednesday:

Barbell Bench Press 5x5

Dumbell Bench Press 2x8-10

Close Grip Bench 3x5

Tricep Push Downs 2x10

Friday:

Deadlift 5x5

Barbell Rows 3x6-8

Hyperextentions 3x 10-15

Barbell Curls 5x5

How close is that to a workable beginner routine? I'm not sure, but I think the opposing muscles should be worked on the same day. I got that routine off of bodybuilding.com , but something about that doesn't seem right. Maybe it's the bodybuilding knowledge I have that's different from powerlifting.

Am I the only one, or is this just nog 5x5? 5x5 by bill star is used for heavy strength training. it is noway like this. here is the link to the proper scheme: http://www.elitefitness.com/forum/showpost.php?p=4497774&postcount=15

this one is for beginners. a really good one. Used is my self and made good gains.

Tom