POWERlifting

0nyx

0nyx

Iron Man
i am a fairly small guy (5'8 145 lbs) .. for about a year and 4 months i been at the gym trying to pack on mass ( started at 125 lbs)

i seem to have plateaud...

i just started needsize's 5x5 this week.. and am hoping this will help lots.. but i was wondering..

would a powerlifters routine be better for me to really pack on size?
 
to a point yes it would help . for mass heavy compound movements like squat , bench ,and deadlift will be far more productive for adding mass than pec decs , concentration curls , etc.
 
i feel your pain bro, i really need to gain weight to, let me knowhow things go, and maybe some hints, im at 155, started 2 months ago HARD lifting and now im at 160, 20 lbs is awesome, congrats
 
thanks a lot :D

so far i think the only thing that put on my weight was right when i started training.. gained weight so fast.. and an appetite too :D

now im starting to take protein on regualr basis.. and eating right.. for so long all i did was train .

anything starts workin for me.. ill let ya know...

u do the same :p
 
the key to gettin bigger is getting stronger. I dont train for size but as my strength has gone up so has my weight. current stats are 6' 310lbs. I currently train 2-3 times per week. more often than not 2 times week. squats, deads, bench and heavy back work are the keys to puttin on size. compound movements are the rule and not the exception. i typically do one or two work sets per exercise. here is a typical two week routine for me.

Monday
squat 2 sets of 5 reps
box squats 2 sets of 4 reps

saturday
bench 3-5 sets of 3 reps
board presses same as bench

week two

wednesday
dead lifts 2 sets of 5-10 reps
bent over rows 2-3 sets of 4 reps
hi rows 2 sets of 4-5 reps.

saturday
bench and board presses.

some weeks i will pull deads and squat in the same week but not often. recovery is the key to growth. over training is very detrimental. I listen to my body and let it dictate my workouts. I have also found that if i am fresh and not sore when i go to the gym i have more productive workouts. Now this routine is very easy to alter. some folks respond better to more volume and some to less. this is what is working for me. you will have to try some different rep/set ranges to what is working for you. BTW I am a powerlifter. I dont do bi's as they get hit hard on back days. if you noticed i dont do shoulders either cause they get spanked on bench day and rear delts on back day. I will also add that I am a personal trainer and all my clients have had great success by concentrating on getting stronger as opposed to getting bigger. I truly believe that the 2.5lb plates are the most important ones in the gym. progress is the key. eat like a horse, sleep like a bear and lift like monster. good luck
 
wow.. ive never seen such a .. i dont know the word (i 4get) .. low .. bah .. havn't seen very many 2 day a week workouts with only a few exercises.. thats nice schedule :D

do you powerlift in comps??

ive never done box squats... does your gym have boxes for you to use?
 
0nyx said:
wow.. ive never seen such a .. i dont know the word (i 4get) .. low .. bah .. havn't seen very many 2 day a week workouts with only a few exercises.. thats nice schedule :D

do you powerlift in comps??

ive never done box squats... does your gym have boxes for you to use?
Click to expand...

yes i compete. havent done as meet since APA nationals 02 because of injuries and some issues with wifes health but i will be competing again this summer. I box squat off cardio steps that are in the cardio room. stack um to the desired height and have at it. about 3" below parallel. there are a lot of folks doin 2 or 3 days splits. i start my trainees off on a 2 day split for the 1 month or so before going to 3. I have one guy i trained for a while who weighed 150 or so when he started. he had been lifting for a year or so with little results (he was 41 at the time i trained him). after two months he gained 17lbs and his strength went up every week we worked out. to start with he could just barely pull 135 for a dbl. after 4 weeks he pulled 205 for two sets of 15. I know this isnt much weight but look at his % gain after only 4 weeks. he was overtraining in his old routine and i cut him back and implemented compound movements instead of those iso movements. I have had the same success with women as well as men. they all get stronger and their bodies change for the better. that makes me and them happy.
 
i do squats , deadlifts and bench for the 5x5 prog i just started ... but i also do more exercises ... would that be power liftin or ... just bb?>
 
0nyx said:
i do squats , deadlifts and bench for the 5x5 prog i just started ... but i also do more exercises ... would that be power liftin or ... just bb?>
Click to expand...

as long as the core movements are the bread and butter of the routine and the other excercises are nt leading to overtraining you will be ok. when i first started lifting i trained 4 on 1 off. over the years i have kept cutting back and focussed mor eon core movements and my strength and size have responded in a positive manner. as a whole powerlifters seem to make better progress than bb type lifters. not always but more often than not. coleman started off as a PLer and still trains like one.
 
interesting... does powerlifting give any cuts at all .. or mainly just bulk??

and i was wondering if i could youse a bench to do box squats?? or is there a reason why you use the cardio steps.. and ppl use the boxes?
 
i can't workout twice a day, im so addicted to my gym, it's bad, im working 1 muscle a day these days and trying to get a lot of recovery time, i wish i didn't like it so much!
 
0nyx said:
interesting... does powerlifting give any cuts at all .. or mainly just bulk??

and i was wondering if i could youse a bench to do box squats?? or is there a reason why you use the cardio steps.. and ppl use the boxes?
Click to expand...

the bench is too high. i use the cardio steps because they are at the gym. box, steps it dont matter. its the movement not the steps or the box that matters.

if you weigh 150lbs why are you concerned with cuts? damn son you need some size then if you wanna cut your carbs back and lean out a bit have at it. its not the lifting that cuts you up its the diet. anyone can lean out but if you got chicken legs when you lean out what good is it? lololololol:D :D :D :D :D :D
 
0nyx said:
interesting... does powerlifting give any cuts at all .. or mainly just bulk??

and i was wondering if i could youse a bench to do box squats?? or is there a reason why you use the cardio steps.. and ppl use the boxes?
Click to expand...
being cut up is 99% diet and anything you want to use for box squats is fine if its strong enough and the right height . a bench will probably be to tall unless you are really tall your self
 
lol nah ... im a short 1 . ( 5'8)..

i was just askin cuz the steps (i think we have some) would be in the cardio room ... and i dunno if the owner would like me draggen em out to the floor... ill ask him next week though :D hes a pretty good guy, he might even have a box in the back ..

cuts are diet related eh ... damn those bastards preaching high rep shit hahaha....
 
0nyx said:
lol nah ... im a short 1 . ( 5'8)..

i was just askin cuz the steps (i think we have some) would be in the cardio room ... and i dunno if the owner would like me draggen em out to the floor... ill ask him next week though :D hes a pretty good guy, he might even have a box in the back ..

cuts are diet related eh ... damn those bastards preaching high rep shit hahaha....
Click to expand...

quit reading those BBing magazines. subscribe to a PLing mag and you'll be better off.
 
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