The Keys to Becoming A Good Powerlifter
Many people enter the realm of powerlifting with the hopes of reaching a high level of success, yet relatively few lifters reach a truly elite level on the competition platform. Most powerlifters enter the sport and compete for a few years, only to vanish and never be heard from again. Powerlifting is truly a physically and mentally tough sport that most people give up competitively after a few years of sacrifice, hardship and pain. So, what separates the great who achieve success within the sport apart from those who were merely decent and never reached their full potential? I believe it comes down to 3 core elements. Note that this has nothing to do with one’s genetics, body leverages, physical attributes or anything left to a pre-disposition. Mental strength is what truly prevails in the world of powerlifting, and I believe that ANYONE can reach an elite total. Though it may take a few more years for some who are not as genetically gifted as those who are innately strong, an elite total can be achieved regardless.
Showing up to the gym is half the battle. During my time training at a few different powerlifting gyms, the best lifters are always the individuals who are not only showing up to the gym the most consistently, but were also brutally consistent with the amount of effort they put into each training session.
You would think that attendance at the gym is no big deal, but the fact is that 90% of lifters find excuses as to why they miss a day or take weeks of from hard training without justification. Don’t get me wrong – we all deserve a couple vacations a year and powerlifting does not necessarily have to completely run your life. But SHOWING UP from the time when you are 12 weeks out every session until meet day hits is absolutely vital to success. To reach an elite total, do this for a few years and you will eventually make it.
2) Continual Education
The road to an elite total can be a long one, and for a new lifter this requires years of patience and ultimately an evolution of one’s knowledge about the basics of powerlifting. Knowledge of technique, understanding of training methodologies, nutrition, restoration and anabolics have to continually improve throughout the development of one’s lifting career.
If you can bench press 315, think of how much you know about bench pressing and lifting overall compared to the time when you could only bench 185. Now think of how much more you would know about lifting overall once you’re able to bench 405. Continually educating yourself as an athlete is absolutely important for your future success.
3 ) Perseverance
From my own observation, people tend to quit powerlifting when the going seems to get tough. Maybe you had a bad meet and after a year or two of trying to improve upon your numbers, you lose confidence in your own abilities and decide to hang it up. Perhaps the “grind” of constantly training hard, feeling sore all the time, and showing up to the gym 4-5 days every week for years has finally broken you down, and you want to move on. If powerlifting is your recreational hobby and you decide that it’s perhaps not for you to pursue at a high level, no hard feelings!
"You pursue a recreational hobby to have fun, not to be miserable and lose your enjoyment for it."
That being said, what separates the good from the great is being able to stay mentally tough through the worst of times and persevering through the challenging moments during one’s lifting career. Something as traumatic as a debilitating injury has a likelihood of ending an intermediate’s path to success in powerlifting, but the best lifters always seem to find a way to recover & come back on the platform better than ever. This usually entails months or even a couple years of painstaking rehabilitation, not being able to lift previously held personal records and having to watch others surpass your best total while you can only stay patient & recover in the interim. This is incredibly tough on someone who is competitive by nature and requires an understanding within the game of powerlifting that we are all in this for the long haul. Not every training session in the gym can look like a PR montage.
There will be bad days, there will be days when you perform like shit, and there will be a lot of days where you feel like you should be doing something else rather than doing 15 sets of squats & 10 sets of dead lifts on a Friday night. If you are able to hang in there and contend with all the challenging moments in your lifting career, you will eventually find the path towards achieving your personal greatness on the platform.
18 Week Chin Up & Dip Program for An Impressive Upper Body
Have you ever engage in chin ups and in dips? These are basically two of the overlooked bodyweight exercises. Prior to an 18-week chin up and dip program, it actually features a specific training every day. This training is designed for the movements mentioned.
Summary of the Workout:
This is the complete summary of the workout:
- Main Goal─ Building Muscles
- Type of Workout─ Single Group of Muscles
- Training Level─ Beginner
- Duration of the Program─ Eighteen Weeks
- Days every Week─ Four
- Time for Each Workout─ Seventy-Five to Ninety Minutes
- Equipment Needed─ Female and Male
- Supplements Recommended─ Fish Oil, Creatine, and Whey Protein
Description of The Workout:
What if somebody told you that 2 moves could change the way that the upper body feels and looks? What if you have been told that the 2 moves have already been around ever since the start of the training?
Would you believe that these will bring out some excellent results? These may all sound like a basic fitness sales pitch. But, the important thing is that chin-ups and dips are an essential factor in building an excellent upper body.
Focusing on Chins and Dips:
In the present time, almost everybody would not find a time and devote their effort to become what they want to be. There are a lot of males who want to have a ripped and full upper body. The issue is that most of them would like to go shortcuts. That way, they will be able to completely achieve their goal.
There are certain issues that you will need to address that include a progressive overload, excess volume and poor workout design. These are somehow believed to be the 3 biggest issues of concern.
The meathead routine of decline bench, incline bench, flat bench, dumbbell fly, and horizontal machine press and cable crossover following a huge amount of volume will never be the answer to a good upper body.
A Lot of Forced Reps and Drop Sets Are a Recipe For a Total Disaster:
You will need to understand the fact that if you will add a lot of forced reps and drop sets, they will just be a recipe for a total disaster. There are a lot of people who usually carry out this routine on a weekly basis. They have nothing but only an un-sculpted and wide chest.
Chins and dips are considered to be the ultimate moves for an upper body. Dips and chins could really be an essential ingredient of training. They are normally included in the training session. But, what if you will separate a day to just dips and a day to just chins? There are some who would tell you that they have developed a fuller and thicker upper body.
Hitting Chins Including Dips Along w/ Heavy Weight but is Offset w/ High Volume Forces you to Grow:
If you will be hitting chins including dips following a heavyweight with high volume will force you to grow. An even wider back and a thicker chest including a larger arm will be entirely brought by a programming change. Prior to the frequency of carrying them out, it must be on a separate day. These must as well be combined with the training protocols including a progressive overload.
Noticing Chins Including Dips that Become Stronger:
You will later on notice that your chins and dips indeed became stronger. The other pulling and pressing moves will also get stronger as well. In all these, results will require some effort and time.
If you will follow a protocol for chins and dips, you will become more muscular and stronger in the upper body. This is especially at the end of the eighteen weeks.
Overview of the Chin Up and Dip Program:
You will need to perform chins up and dip program on a separate day every week for about eighteen weeks. You will also need to perform some chins and some dips.
- This will require you to perform chins including dips.
- This will require you to focus on your legs.
- This will somehow be an off-day for you or a relaxation time.
- You will need to do some push-ups.
- You will need to do some pull-ups.
- You will need to come off or some sprints.
- This will also be an off-day.
The training scheme will include the following:
- First 3 Weeks. This will include you in using a basic five by five pieces of the training scheme for the dips and chins.
- Second 3 Weeks. You will need to make use of some more volume. You will need to use a basic five by ten scheme. You will need to increase your weight for every set. You will need to perform the moves being a superset. However, there will be longer resting period as compared to the typical superset.
- The third Scheme will require you to performing the chins including the dips.
Related Article Must Read: 10 Week Program & 5,000 Rep Arm Specialization Program
You need to really be simple as this is an essential key to your life. Chins and dips will somehow be considered as the basic movements. You only need to record the repetitions and the weights and then move forward.
Eat based on your goal, whether you like it gaining some muscle mass or losing some fats. If you will train harder than before, you will develop an excellent upper body.
2018 Post-Summer Lean Bulking Guide
The summer might be nearing its end. And thus, you think of switching to a bulking mindset. You could actually continue the journey of shred-dom. You could deprive yourself of every holiday celebration. But, it will also help if you will change your goals. It will be a good idea to engage in a lean-bulking season.
What Do You Understand About Lean Bulk?
You will need to keep in mind that there are certainly 2 types of bulkers; lean bulk and dirty bulk. The difference between the two is the attention to the detail and the understanding of building lean and true muscles that takes time.
This is not about doing all these in just weeks but more about the months. On the other hand, you may already have encountered such a dirty bulker in the past. They are the ones who spend most of their time eating ice creams, burgers, and pizzas.
They never show their care regarding their complete calorie counts or nutritional facts. This is because that is the time of bulking season. In the event that you have shown no care, you will end up accumulating serious fat mass.
Solid Lean Bulking Guide Comes In:
In this regard, it can be a good idea following a solid lean bulking guide. Keep in mind that a lean bulk is believed to be a bulk whereas the bulker increases the complete calorie intake. This is also until they already have put themselves in a slight surplus of calorie.
In that slight surplus, a trainee will be able to sustain it while putting on some muscles throughout the course of her or his bulk. Most of the calories consumed will be obtained from the whole food sources. That way, they will meet their daily calorie needs.
They may as well choose a dense food option of calories from one time to another. In that particular increase of calories, you will find it quite hard to go to the gym. This will help you in your recovery. This will also allow you to crush your lean-bulking goals.
Establish Your Calorie Needs:
In order that you achieve a successful lean bulk, it is essential to establish a quite surplus of calorie. You will only do this if you already found out your calorie needs on a daily basis. You may make use of BMR calculator. You will get the number from it.
The number will already be a good estimate for the amount of calories you will need to eat every day. That way, you will be able to maintain the current weight that you have.
In addition to that, you will have to add the calories for a calorie surplus and for some muscle growth. The recommendation will begin with a small amount. And then, add up some more 250 calories to your basal metabolic rate.
Monitor Your Progress:
You will now need to monitor your progress. Your gains will of course come on a gradual basis. If you experience more than zero point five pounds of a change in your weight every week, you will now need to consider in mind that your calories may come too high.
Take note as well that with a bulk, you will experience water retention. You will need to monitor your total body fat percentage. In addition to that, add up some calories in slowly. Limit the risks of adding some more fats while maximizing the potential for some lean muscle growth.
Figure Out Your Body’s Macronutrient Needs:
Figure out your body’s macronutrient needs to accomplish your goals. It is actually the protein that is an essential macronutrient you need to repair your broken muscles. You will need to protein in the range of 0.5 to 1.5+ grams of protein for every pound of your body weight.
Look for a Good Workout for Building your Muscle:
You need to keep in mind that you will not build your muscle unless you try the muscle building process. This will, of course, be done if you engage in resistance training. In weight training, it will break down the muscles in your body. That way, you will be able to build them up.
You may choose from different workouts that include a ten-week mass building program, six-week workout program in building lean mass, twelve-week program to getting huge, four-day maximum mass and MAUL workout.
Related Article: 5 Impactful Workouts to Build Your Lagging Body Parts
Route to Take:
It will be a good idea to go on a route of increasing your intensity. Concentrate further on adding some strength. If you will love it lifting heavy weights, do so.
If you like an even higher volume of exercise, you could just stick to the hypertrophy training. Go heavy and concentrate further on your hypertrophy.
Take the Time to Sleep, Rest and Then, Recover
If you want to achieve lean bulks, you will need to have a good quality sleep. Your sleep really matters. You will need to sleep every night from seven to nine hours.
Now, you have learned more about the 2018 Post Summer Lean Bulking Guide to ever consider in mind!
10 Week Program & 5,000 Rep Arm Specialization Program
Have you been familiar with 10-week program & 5,000 rep arm specialization program? This will definitely make you go insane but in a good way. The highlight of this program is in alternating between cruise and blast weeks. In the end, you will be performing exactly about 5,000 reps all throughout the course of ten weeks.
Description of the Workout:
This program is actually designed to beef up your triceps and biceps. That is why you really need to understand it as it may seem useful and valuable for your part. Remember as well that specialization programs have already been around forever.
Vince Gironda, a bodybuilding legend, said that rules are designed to be questioned, broken, changed or challenged. And, there really is not the wrong way or right way to workout.
In this sense, it is finally about time to break the rules. If you will aim for bigger arms, this program will be very useful as long as it is backed with lots of sleep and food.
Summary of the Workout:
In order to make things easier for your part, consider taking a closer look at the summary below:
- Main Goal─ Building Muscle
- Workout Type─ Single Group of Muscles
- Training Level─ Intermediate
- Duration of the Program─ Ten Weeks
- Days every Week─ Three
- Time every workout ─ Sixty to Seventy-Five Minutes
- Equipment Needed─ EZ Bar, Machines, Dumbbells, Cables, Bodyweight and Barbell
- Target Gender─ Female and Male
- Supplements Recommended─ Multivitamin, Casein Protein, Pre-Workout and Whey Protein
There are certain rules that you will need to consider in mind that include the following:
Blast and Cruise
In the ten weeks, you will need to alternate between cruise weeks and last weeks. The latter will involve three arm building workouts including super-high volume.
Now, with cruise weeks, they are indeed very much challenging. The frequency will need to be dropped to about two workouts. The session will involve a volume that is cut in half.
- Cruise Weeks. This will include two workouts that will be performed only on Monday and then on Thursday. The total repetitions will fall at exactly 125 for every workout.
- Blast Weeks. This will include three workouts that will be performed on Monday, Wednesday and Friday. The total repetitions will fall at exactly 125 for every workout.
Other Essential Things to Keep in Mind:
In this program, you will need to minimize all other guys that include the legwork, shoulder, back, and chest. You will not dedicate yourself to doing a lot of sets for every muscle group. In addition to that, you will not need to eat protein-enriched foods.
You will just need to devote eating at least two-hundred grams of protein every day. If you will eat just a minimum of two-hundred twenty grams every day, it will be a lot better.
In addition to what you need to keep in mind in the program, you must slap on your feedbag. Eat a whole lot more. Stick to five-hundred calories and just no less. If you think that you are still hungry, eat some more. Remember that food is equal to growth and food is equal to recovery.
Workouts on a Blast Week:
- On a Monday, you will need to work on your chest, arms and shoulders. The exercises will include bench press, pec dec, military press, side lateral raise. The arm work will include lying triceps extension, rope cable curls, close grip bench press and dumbbell curls.
- On a Wednesday, you will also need to concentrate working on your arms and legs. The exercises will include leg curls, seated calf raises, leg extensions and squats. Prior to the arm work, this will include hammer curls, dumbbells kickbacks, EZ bar curls, French press and bench dips.
- On a Friday, you will need to focus working on your arms, traps, and back. The exercises will include deadlifts, barbell rows, v-bar pulldowns and barbell shrugs. The arm work will also have consisted of tate press, barbell curls, machine curls and dumbbell tricep extensions.
Workouts to Consider on a Cruise Week:
- On a Monday, you will need to concentrate further on your arms, chest, and shoulders. The exercises to follow include bench press, pec dec, military press and side lateral raise. Prior to the arm work, it will include dumbbell curls, cable tricep extensions, and close grip bench press.
- On a Thursday, you will need to focus working on your arms, legs, and back. The exercises to implement will include leg curls, squats, barbell rows and v-bar pulldowns. The arm work will include of weighted chins-up, lying tricep extensions and EZ bar curls.
Attitude in Engaging in the Program:
In order to become successful in following this program, it is essential keeping in mind discipline and hard work. No gain without pain will always apply in this routine. It will now be up to you if you will be determined enough in achieving good results in the end.
Related Article Must Read: Ultimate Arms: How to Build Sleeve-Splitting Biceps and Triceps
Follow the 10 week program and 5000 rep arm specialization program to focus on achieving better arms. In this regard, never ever question yourself about sanity. 5,000 reps will always be 5,000 reps. There is no need to hesitate further about this.
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