Powerlifting routine for beginners

[Matt Daniels]

Could anyone give or point me in the direction of one...? Thanks
Also I was wondering im 15 and have been looking into ipriflavone,methoxy and ecdysterone what do you guys think about taking it I would be taking 1000 mg of methoxy 600 mg of ecdysterone and 1000mg of ipriflavone would that be a sufficent dosage for good effects or are they just a bunch of bullshit..?

 

[blackbeard]

BS just eat plenty of food.. the only thing you may want to add is a good protein powder..stick with the basics like this routine or a very modified westisde style routine and youll be fine
a routine by pullin big
I have had several people asking me for a routine. So......

Here’s a generic routine that is a good starting point. This is a mass building routine. Probably less volume than you are used too but very effective. Three days per week because that’s all most folks can handle if they are training heavy. They key is near failure or forced/assisted reps. Painful but very effective if you really want to put on size. This does not include warm ups so that is up to you to make sure you are stretched and plenty warm before performing work sets. A work set is defined as a set that you just barely get all reps or need assistance on one or two reps. If you get all the reps fairly easily then it is a warm up and not a work set. Add cardio on the days off to fit your needs.

Monday:
Squats 2 x 5
Box squats 2 x 5
Leg presses 1 x 20 (pick 1 of the squats + the leg presses)
posterior core movement 2 x 10-20reps
heavy abs 2 x 20
hips 1 x 20-25 reps
Calves (your choice of exercise if you like) 2 x 10

Tuesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
hammer grip dbs 2 x 8-12 reps
tricep push downs 1-2 x 8-100reps. (yup 100)
db side laterals 1-2 x 10reps light
db front raises 1-2 x 10reps light
pull-a-parts 1-2 x 20reps

Thursday:
Dead lifts (rotate variations each week) 2 x 5
posterior core movement 2 x 10-20reps
heavy abs 2 x 20reps
rows 2 x 4-8reps
Reverse grip narrow grip pull downs 2 x 4-8reps
Standing wide grip curls 2 x 8-12 reps (or your favorite curl here)
hammer curls or reverse curls 2 x 8-12reps

Every one of these movements is a mass building exercise or an assistance movement to incease the core movements. These are the essential movements for putting on size. Rest and nutrition are just as important as lifting, neglect any one of the three and you will not grow. Juice or no juice all will grow with this routine or a similar one. Consistency is the key. Adding 5 lbs to the bar every other week equals 130lbs/year. Not bad considering many are moving the same weight year in year out. Strength gains are the key to growth, not the other way around.

Bear in mind this routine or any other will need some tweaking after several weeks. but if you looking to keep it simple give it 12 weeks and you will be amazed.

I hope this helpful to all who read it. I have designed many programs for a variety of athletes with varying needs. If you have special needs such as martial arts, football or gymnastics (to name a few) the program can be altered to accommodate these needs.

and for those who want a band/sled only routine here ya go:

d1
heavy sled pull forward 1 x 100yds
heavy sled pull backwards 1 x 100yds
band/neck/gms 2 x 10
band crunches 2 x 20
adduction pull 1 x 50yds/leg
abduction pull 1 x 50yds/leg

rest day

d2
band push ups 2 x 10
band push downs 2 x 10
band up-right rows 1 x 10 or front and side raises
band pull aparts 3 x 10

rest day

d3
band/neck gms 2 x 10
sled pull thrus with handle 2 x 10
band crunches 2 x 20
sled lat rows 2 x 20
band hammer curls 2 x 10

and for cardio on the off days. Pull the sled. =0)

 

[Vegas]

Here's one recently posted by Iron Addict as well:

http://www.steroidology.com/forum/showthread.php?t=81340&highlight=routine

 

[GymLift]

Link to pullinbig's routine for others:

http://steroidology.com/forum/showthread.php?t=30846&page=6&pp=25#post547098

 

[GymLift]

Matt Daniels: My biggest mistake in high school was that I didn't eat enough food. I was afraid of getting fat. Now I know better. And what we know now about training is far better than what we knew when I was in high school. Forget the 12-15 reps on bench routine. Low reps, core lifts: bench, (deep) squat, and deadlift and other movements to support those lifts (and these other movements can be done with higher reps so you get the best of both worlds).

 

[Matt Daniels]

I hate to look stupid but I dont know half the excercises you just listed...could you add a little more detail to it and what parts its training :S sorry...im stupid .

Yah im trying to eat as much as i can and keep it clean I'm trying to track all my shit on fitday.com its helping me keep my ass in line...by the way <-------that thing is friggin sweet

 

[GymLift]

The best advice I can give you is to sign up for online traingin with pullinbig. He knows his shit but he's a genuine guy (well, redneck). Might even give you a discount if you moan loud enough. I know money is tight at your age, but his prices are reasonable and maybe ya'all can work something out.

Otherwise, you might want to look through the training logs.

I finally figured out that you aren't going to learn how to lift on the public boards. You need somebody that (1) knows their shit and (2) is willing to take the time to teach you.

So do you work out at your high school gym or a local gym or what?

 

[pullinbig]

I hate to look stupid but I dont know half the excercises you just listed...could you add a little more detail to it and what parts its training :S sorry...im stupid .

Yah im trying to eat as much as i can and keep it clean I'm trying to track all my shit on fitday.com its helping me keep my ass in line...by the way <-------that thing is friggin sweet

what equipment you have avaiable?

 

[Matt Daniels]

Uhh I go to a gym so I have a lot of equipment available...sorry about being so stupid as far as pl knowledge goes I would be very greatful if you guys would teach me though

 

[blackbeard]

Uhh I go to a gym so I have a lot of equipment available...sorry about being so stupid as far as pl knowledge goes I would be very greatful if you guys would teach me though [/QUOTE]

thats the right attitude right there..nonew of us were born knowing this stuff..someone has tuaght us and along the way weve adapted it to see what works and doesnt..
ask questions when you dont understand and youll see progress

 

[Matt Daniels]

I've gotten the general idea of what powerlifting is all about now I think...It's basically just doing a lot of heavy compound lifts namely squant bench deadlift and keeping a strong core to be able to push the little weights around. I am already doing weighted ab routines and yoga so I dont think I would need to do some of excercies most powerlifters would do during their warm ups except maybe to wake the muscle up. I am going to try and make my own routine and I would appreciate if you guys rated it...or atleast tell me if im on the right track lol

 

[pullinbig]

check out the video section for training tips as well.

 

[Matt Daniels]

Hey someone told me today that at my age where im still growing weight lifting ( which I already knew ), especially power lifting could really fuck over my growth...would I have to be lifting like a shit load of weight for that to actually happen or what?

 

[pullinbig]

Hey someone told me today that at my age where im still growing weight lifting ( which I already knew ), especially power lifting could really fuck over my growth...would I have to be lifting like a shit load of weight for that to actually happen or what?

whoever told you that is a dork.


btw powerlifting is a sport, like football or baseball. the competitions include three lifts for a total, squat, bench and dead lift.

 

[Matt Daniels]

I've heard it before in many places because the weight causes pressure on the joints and stuff and it causes em to fuck up and become damaged

 

[shaved_head_in_NC]

Matt, your getting some great advice, and at a young age. Listen to what they guys have to tell you. I wish I would have got this kind of advice when I was younger.

 

[pullinbig]

Could anyone give or point me in the direction of one...? Thanks
Also I was wondering im 15 and have been looking into ipriflavone,methoxy and ecdysterone what do you guys think about taking it I would be taking 1000 mg of methoxy 600 mg of ecdysterone and 1000mg of ipriflavone would that be a sufficent dosage for good effects or are they just a bunch of bullshit..?

should have looked into being 18.