Attn: Kublakhan

Hey kub, im thinking bout starting more into the powerlifting thing instead of bodybuilding. This is where my weightlifting origins started, with powerlifting and football, and i think i enjoy powerlifting more than a bodybuilding approach. I've noticed this seems to be the approach you take to, so i was wondering what kind of program you suggest. Any other tips would be great, powerlifting diet, number of reps sets etc. Thanks man.
 
Oh and this is open for answers to anyone else who wants to put into it,

No food tastes as good as looking good Feels.
"Body Becomes Its Function"

He will probably link you this

http://www.weightsnet.com/Docs/barry.power.html

That'll get you started till he posts later.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

I don't think that you really have to choose between powerlifting and bodybuilding.  I compete in powerlifting competitions, but lately I've considered doing bodybuilding when I get lean again because some of the guys in my gym do it, and I think I have comparable size and definition compared to them. 

What I do is a four week cycle, and just continue to go through it.  I start out with high reps on the first week (12 reps max) then work down to low reps on the fourth week (2 reps min).  I do this for squats and bench press each 3x a week.  I can usually add on 5 lbs per workout onto my bench and 10 for squats.  Then I also do standing presses, deadlifts, and powercleans with similar numbers, and do some iso work with my arms and calves just for fun.  It has been working out pretty well for me so far. 

OK thanks. I actually just found that after i posted. I had a question tho about the cycles. It said something about if you cant get 5 reps with a weight then throw it out in the future. So is this saying if you miss a set of 5 then the next week you are only doing 4 sets of 5 instead of 5? Probably a dumb question, i tend to overthink things lol

No food tastes as good as looking good Feels.
"Body Becomes Its Function"

the Danimal


I don't think that you really have to choose between powerlifting and bodybuilding.  I compete in powerlifting competitions, but lately I've considered doing bodybuilding when I get lean again because some of the guys in my gym do it, and I think I have comparable size and definition compared to them. 

 
To maximize your results in either one, it is best to focus on one or the other. Results for both will come with either type of training, but if competition is goal, I would select one. The recommended intensities, rep ranges, and rest intervals for each are noticeably different.
 

What I do is a four week cycle, and just continue to go through it.  I start out with high reps on the first week (12 reps max) then work down to low reps on the fourth week (2 reps min).  I do this for squats and bench press each 3x a week.  I can usually add on 5 lbs per workout onto my bench and 10 for squats.  Then I also do standing presses, deadlifts, and powercleans with similar numbers, and do some iso work with my arms and calves just for fun.  It has been working out pretty well for me so far. 

Do you not consider this overtraining? doing 2 main lifts 3 times a week each? If new to lifting, this will work for a while, but this could easily be a plateau waiting to happen if you've been lifting for quite a while or stick with this routine 2 months +...

You might be better off sending him a pm..

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

I don't think it is over training.  I think that word gets thrown around too much anyway.  I've been doing this routine for a long time now.  I'll switch up when I get to a plateau, but I'll stick with it until then. 

the Danimal


I don't think it is over training.  I think that word gets thrown around too much anyway.  I've been doing this routine for a long time now.  I'll switch up when I get to a plateau, but I'll stick with it until then. 

It might not be overtraining, but if you dropped down to 1 heavy workout a week with bench and squats you would be lifting alot higher weight on that workout..3x a week is fine, but you kinda get past a certain point where you need less volume throughout the week to keepup the gains.
 
EDIT: almost forgot to mention the most important thing: Everyone is different, some people recover faster and can handle more volume.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

i prefer 8-9 weeks of heavy lifting  starting with no more than 5 reps (after my warp ups) then for the last 2 weeks i max out. then go light for 4-6 weeks, about 6-8 reps. i go back n forth. i also squat monday, heavy bench tuesday, DL thursday, then light bench friday.

age.......19
weight..148
bench....290
squat....455
deadlift.465

I have tried doing them less frequently, but I did not gain as much strength as fast when I did it that way.  I think it really helps me to do them 3X a week.