How to Make a Powerlifting Type Routine.

[POWERJIM]

After much interest from memebers asking for a good routine, heres how you go about making a Powerlifting type routine which puts focus on Strength and mass.

First lets go about Placing our 3 Powerlifts the Squat, the Deadlift and Bench press into Days.

Mon:

Tue:Back

Deadlift Sets? x Reps?

Wed:

Thu:Chest

Bench Press Sets? x Reps?

Fri:

Sat:Legs

Squats Sets? x Reps

Sun:

Ok so Our most important Powerlifts are accounted for,now you have to think about how to Supplement those Lifts with Other Compound Movements, choose Compound exercises that you know you can do rather than choosing one that you will lose interest in, most important thing is that your happy with what your doing when your working out otherwise it becomes a chore. Now lets think about Sets and Reps, of course we are now Strength training so our Reps need to be kept between 1 - 6 reps, Sets are upto you and how much time you can put into your workouts as unlike Bodybuilding you need to take alot more time between sets, its no longer about taking 20 -30 secs if that between sets, you need to be just as powerful in your last set as you was in your first set, its not uncommon for me to take 3 - 4 mins between sets every rep must count and done at 100% effort. Also if you choose to do Arms and Shoulders and i advise that you do! you can continue to do Bodybuilding type Movements at the same low Strength training reps its upto you and what your goals happen to be so best of Luck.

[dog20]

just what i needed, thanks.

[POWERJIM]

Once youve created your very own Powerlifting routine you can post it up here if you would like us to take a look at it for you.

[aka_shock]

Thats a good idea thanks , recently ive been a bit uneven in what i do each week..

[livingstranger]

You're awesome man! I was lookin' to change my routine! thanks! Is it ok to do incline presses?

[jproudj]

I'm not sure if it's strictly a 'powerlifting' routine but 'loveandwar' ('Vengeance'?) posted a beginner's routine by John Pinder a while back which looks pretty good to me, I might do it sometime.

John Pinder's basic routine.

[CraigC]

Originally Posted by jproudj

I'm not sure if it's strictly a 'powerlifting' routine but 'loveandwar' ('Vengeance'?) posted a beginner's routine by John Pinder a while back which looks pretty good to me, I might do it sometime.

John Pinder's basic routine.

Quite a few guys on here have tried that routine and have liked it. I would recommend it for sure.

[theara]

Originally Posted by CraigC

Quite a few guys on here have tried that routine and have liked it. I would recommend it for sure.

i'm actually basing my routine on Pinders simple format. I see why some lifts are there.