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The 10-week powerlifting program for dense, functional muscle



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Per Bernal

When bodybuilders enter the stage, They enter into a subjective judgmental environment in which opinions about winners are seldom universal, but in the world of powerlifting ̵

1; where competition is merely a function of the athlete compared to iron – objectivity is paramount: either the athlete has the physical constitution It has not developed.

Success in both disciplines requires specialization, but when did you last invest a whole training cycle in increasing the limit force on bench, squats and deadlifts, and what Can you do with this extra power – not to mention muscle density and durability – at the end of such a program? Anything you want is there s.

Powerlifting 101

Powerlifters have a very tight competitive focus – bench, squats and deadlifts – and therefore their programming is usually free of angular, pump-oriented auxiliary work that you see in physics-oriented plans. The principle of specific adaptations to imposed requirements (SAID) requires that improvements be made by programming. In the peculiarity of training for extreme gains in three special lifts, the power of the whole body begins to grow.

"Powerlifters know that you get stronger as you grow, and you get bigger as you eat more and rest more." says the IFBB professional bodybuilder Stan Efferding, who stands as a powerful powerlifter in the moonlight and has recorded an 800 -litear deadlift. "They only exert themselves by lifting heavy weights and avoid wasting energy elsewhere."

While muscle loss and repair is the name of the game for aesthetics (first-lifting), powerlifters rely on recovery and progress especially on – because they have to, have to … have. Powerlifters take the slow lane to Strength City because neither heart rate needs to be raised to maximize fat burning, nor is it necessary to pack large volumes each week.

"Powerlifters simply become heavier heavyweights, week by week, month by month, year by year," says Efferding. While bodybuilders focus on getting as tall and slim as possible, these accomplishments are subjective. Powerlifters live and die per kilogram (or kilogram), making each week's training goals more quantifiable.

While it's not uncommon for lifters to put weight on the bar from all walks, Powerlifters exercise meticulous strategies to determine specific internal force reactions. The low-volume construct (five or fewer repetitions) and high-intensity Construct (90% of the maximum repetition rate) of your sport. And that intensity drastically changes another training variable: calm.

"To save strength, I would rest for at least five minutes when I'm heaviest," says Efferding. "Powerlifters usually do not pick up more than five reps in a set. You do not want a pump when powerlifting – you want maximum recovery to maximize your effort every time you repeat each set. "

Beginners or advanced lifting loads under 800 pounds can target between three and five minutes between sets and exercises.

Continue reading for the division and weights that you seek throughout the program.

THE SUPERSTRENGTH SPLIT

Two hard days plus a lot of rest allow for powerful puddles. [19659004]

day activity
1 bank
2 residue
3 19659019] residue
5 residue
6 Squat or Deadlift
7 Rest

* Efferding does not advocate performing the Squat and Deadlift feature in the same week of recovery and leading to overtraining.

MUSCLE MATH

You do not have to charge the bar to find out where your take-off strength is. Use this calculation to determine your weight loads for the next 10 weeks.

Thanks to researchers from the University of New Mexico, Albuquerque, you can determine your maximum squats and deadlifts relatively accurately, without using a risky Bro Max approach. If you know your 5RM (to failure), you just have to figure out:

(5RM Weight x 1.09703) +14.2546

So, if you can do 225 reps with deadlift, you would like to find your 1RM this :

(225 X 1.09703) + 14.2546 = 261 pounds

You would then use 261 pounds as the anchor point for the listed percentages. You do not want to deal with mathematics? Try one of many online calculators found on exrx.net.

THE WEIGHTS

Week Sets / Reps % 1RM
1 5 x 5 80% ] 2 4 x 4 [19659044] 70%
3 3 x 3 80%
4 4 x 4

50% (Relief Week)

5 5 x 5 70%
6 4 x 4 80%
7 3 x 3 [19659046] 90%
8 [19659043] 3 x 3 50%
9 3 x 3 80%
[19456527] 10 2 x 2 90%

The participants would be the Use week 11 for recovery and week 12 for the competition, says Efferding.

Every week, the burdens become heavier, but the total volume decreases for the fatigue of the central nervous system. You will not experience the same kind of soreness between workouts as you would from a high-volume hypertrophy-driven program. "They train your body to move more weight – point," says Efferding. "This is not about a pump." But the truth is, a stronger muscle is usually a bigger muscle.

And when it comes to getting bigger, you're 10 weeks away from significantly higher starting weights for your next, highest volume, first program.

PLATEAU WOES

Can not quite reach your target number of repetitions? Do not worry. Use these tips for more profits.

Use a spotter.

Using a sensible, like-minded spotter is one of the best tools you can have in the gym, especially if you handle heavier weights than usual. For lifts that allow this (such as deadlifting), your spotter will need to assist you with each set as needed.

Be less precise.

If you can not finish the lift with the target weight load, reduce the weight of the next set. Remember that the percentages given are just goals. If you finish a set with 65% 1 RM instead of 70%, do not hit yourself. Just make a note of it in your workout log and aim higher for your next sesh.

POWERLIFTING WISDOM

Efferding offers the following tips to maximize results in the next 10 weeks.

The restoration is of the utmost importance.

"Sleep and food are where all the growth and repair take place. I have at least eight good hours of sleep a night. Use a dark, quiet room and keep the temperature below 70 degrees. "

Go vertically.

"For nutrition, I use the" vertical diet "with these main priorities: red meat for proteins, salt for all my meals, potatoes and spinach for potassium and magnesium daily, yolk daily, greek yogurt, bouillon and vitamin D3 daily, white rice to power carbs as needed.

Increase Your T.

"You should consider including a testosterone booster in your supp regime. It can contribute to power production by increasing free testosterone while suppressing estrogen, resulting in greater aggression and increased anabolism. Look for a product that contains scientifically proven, herbal T-Boosters, such as Fenugreek Seed Extract and Ashwagandha Root Extract. "

no.
Topics:
Mass Composition
Force
Strength Training
Total Body Training
Upper Body Workout
Workout
Muscle Workout

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