It can be a daunting and intimidating time when attempting to add powerlifting to your routine. The term "Power" in powerlifting tends to scare people off from trying to perform the exercises, but in reality, most people who have a notion of what they are doing in the gym, and have already gotten some advice to research as to what muscle groups they should be working on, may already have been doing a part of this routine. Powerlifting regimens are the epitome of efficiency and are not only used by professional bodybuilders to work on their strength and performance before a tournament. Powerlifting can be for anyone.
In this article, we will first define what powerlifting is in terms of exercises, and also in terms of the change in routine that you may need to execute in order to accommodate the shift. We will go over some of the powerlifting exercises, and ultimately, a great program to stick to so you have the confidence of maximum performance. Read on until the end when we recommend the best powerlifting wraps.
- What are Powerlifting Exercises?
- Best Intermediate Powerlifting Program
- Best Powerlifting Wrist Wraps
Powerlifting exercises are lifts that you perform consecutively in order to maximize strength gains and engage the entirety of the body in a workout.
Powerlifting routines are utilized by professionals because they are proven to give the utmost functional strength to your gym performance, and also help to put on size much quicker when paired with a great diet.
While you may have noticed that powerlifting exercises include such things as cleaning, jerks, and power cleans - these are mostly Olympic lifts and are not usually seen at your local gym because they mostly take a lot of coaching and are beneficial mostly for competitive lifters.
Here are the top 3 most popular power lifts that you may already be doing:
- Squats: Squats are the number one compound lift that is available for workout routines. Squats engage just about everything in your body, including the entirety of your back, shoulders, legs, and neck muscles. To a lesser degree, they also target your arms and stabilizer muscles and tendons within the larger muscle groups. The well-known squatting motion is also able to be done without weight, and you can warm up extremely easily for this lift prior to actually incorporating it into your powerlifting routine.
- Deadlifts: Deadlifts would be number two in the number of muscles engaged in a workout, but they cannot be called "second rate" by any means of the word. In fact, deadlifts and squats usually go together on the same day in a full-body powerlifting routine as they do actually share very few muscle groups. The deadlift motion is a pulling one, while the squat is a supportive or pushing motion, which engages your muscles and joints in completely different ways. This is extremely beneficial for the strengthening of your fascia as it completely makes your routine wonderfully dynamic.
- Bench Press: There are few people that haven't heard of the bench press. It is one of the most popular compound lifts, yet it is not the most effective. It utilizes much fewer muscle groups than the other two counterparts listed above. However, it is a wonderful addition to any workout as it targets and isolates many parts of your shoulders, chest, upper back, and neck. There is also a huge psychological aspect to this lift, as being able to lift a lot on the bench press is seen as a huge public accomplishment.
Powerlifting rarely requires an actual professional program, it mostly just requires discipline, attention to your form, and letting your body rest enough. In order to achieve this, here are the best 3 ways to incorporate powerlifting into your regular workout regimen:
Powerlifting isn't like any other machine or workout in the gym. You aren't able to quickly jump into it like picking up a few dumbbells and performing a light version of the fly. Powerlifting requires warmup to condition the muscles, akin to "lubricating" a machine prior to using it. If your tendons and muscles aren't properly strengthened and warmed up, you will greatly increase the risk of a failed movement and severe injury.
Begin with The Heaviest
If you are performing one of the compound lifts, it is best to begin with that before the rest of your workout. If you are incorporating a full-body powerlifting routine filled with only compound lifts, begin either with the heaviest lift you are performing for the day or the one that will engage the most muscles. This will usually mean debuting your workout with squats, followed by deadlifts, and then everything else.
Aim for Form, Not Strength
It may be enticing to try and break your personal record during every workout. However, this actually takes energy away and puts undue pressure on your muscles. One-rep maxes, as they are called, are not actually used to seeing how much you can lift, they train your upper limits to get past plateaus and mental barriers. Unless you are a competitor with an extremely strict routine and diet, it is not recommended to do this more than once a month or every 2 months.
Gymreapers Weightlifting Wrist Wraps and their entire brand continue to be our number one choice of wrist wraps here at Vegan Liftz, as they are extremely useful, do not break easily, have a lifetime warranty, come in many colors and sizes, and are extremely useful in improving your lifts.
Can you power lift and bodybuild?
Bodybuilding is a result of lifting heavy and eating well. Powerlifting and bodybuilding are not accessories; they are one and the same. However, professional bodybuilding showcases require a massive leaning out in mass which will reduce the strength of your lifts.
Can powerlifters be lean?
It is not conducive for a professional powerlifter to maximize their low body fat percentage, as they are focused mostly on strength. In personal matters, powerlifters can definitely become lean.
How do powerlifters get strong?
Powerlifters are always trying to break the limit of what their body can do. This brings an enormous amount of good and healthy food, as well as some natural supplements to the diet.