Powerlifting Workouts

While powerlifting training routine is designed specifically for competitive weightlifters, anyone can do it. While increase in muscle mass may be a consequence of a powerlifting workout, the goal of the powerlifting training is to increase strength and muscle power. For purely increasing muscle mass, the body building and the cardio workout is recommended. But mind it, if you're a newbie to physical exercise, don't directly go for a powerlifting routine, as it is classified as an 'advanced workout'. Also, even if you're a pro, do NOT train without a certified instructor. Also before you embark on a powerlifting routine, consult your physician.

Powerlifting Workout

• It is not advisable to follow a powerlifting routine more than 3-4 days a week. This workout is physically very exhausting and you should give a break of at least a day between 2 workout routines to let the muscles recuperate. A powerlift workout targets the main muscle groups of your body viz. chest, back and legs as they already have a high endurance level.
• Start with the warm-up. It is not advisable to go straight into the powerlift routine without warm-up as this would lead to injury. First we have to get the blood flowing in the muscles. Start your warm-up with stretches, push-ups and free squats. This will help condition your muscles for the movement and get them ready for the heavy workout.
• There are various exercises that are a characteristic part of the powerlifting workout. They are bench press for chest (dumb bells and barbells both); seated row, one arm row and lat pull-down for back; and squats and dead-lifts for legs. While you can also do any other exercise recommended by your trainer, these are the most commonly followed routines.
• Usually a 5X5 pattern is recommended for the powerlifting technique. This means that each exercise can be done in 5 sets, with 5 repetitions to a set. The most distinguishing feature of a powerlifting workout is that you take the maximum weight you think is possible for 1 repetition and push yourself to do 5. If you are able to do 5, increase the weight and push yourself more. Make sure you do it explosively, i.e. push hard. Don't let the movement be jerky, try to keep it as smooth as possible. Also ensure that you breathe correctly, exhale when you are exerting the muscle and inhale when you are releasing the movement. Take deep fast breaths every time. Do 5 repetitions and then take a 2 minute rest before you start the next set. Do 5 sets of each
• Whether you split the workout as 3 days per muscle group or do each muscle group every day thrice a week is your choice but the earlier one is more popular.

Powerlifting Equipment

It is important to workout with the correct equipment. Since powerlifting workout is a physically strenuous one, make sure that you are protecting your body, especially your back, knees and elbows well. While the correct posture is important, we should also make sure we are wearing protective equipment such as powerlifting belts, knee wraps, wrist guards, and the correct powerlifting clothes. These will help us not only to be safe but to maintain our posture as well. If correct posture is not maintained, we might injure those body parts or there will be gradual wear and tear.

A powerlifting workout demands physical and mental strength. It requires great dedication and regularity. You can't suddenly stop and restart again. A powerlift workout routine requires continuous work. It's really gonna test your mettle…Are you game for it?