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Powerlifting Bodybuilding Program
The Truly Huge Bodybuilding Program...
This program can boost your recuperation ability, allowing you to increase your strength every workout and make size gains every week. The human body is quite capable of making gains each and every week, if it is trained and rested at the proper time within the recuperative cycle. You will also learn the "laws" that force your muscles to grow and how to blast through all plateaus. You don't need steroids to make fast gains in size and strength.
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Powerlifting Training For Bodybuilding
Some people don't mind mixing bodybuilding and powerlifting a bit. Others think they are two separate entities which cannot coexist. I believe they mix well. But let's face it, powerlifting exercises are hard and that is why most people skip over them. I believe in three core powerlifting exercises that will help you excel in bodybuilding. They will add a whole new spectrum to your body size and strength. Squats, which most true bodybuilders perform. Deadlifts, which are done by those who are gluttons for punishment. Cleans, which aren't usually thought of, but can kick your butt.
Bodybuilders will not necessarily use the same routines or form as powerlifters. Below, I am going to go through each of the three exercises. I will discuss the form of performing the exercise for a bodybuilder's needs. Then we will look at how that differs from a powerlifter's techniques. The main theme is that bodybuilders do these exercises to gain muscle mass and strength. Powerlifters are doing these exercises primarily for strength.
Use a weight lifting belt when you get to heavy weights on all of these exercises.
-SQUATS-
When I say squats, I am talking about free squats using nothing except a power rack and barbell. No Smith machines or benches to stop you at the bottom of the motion. Plain and simple, a heavy weight on your back with which you want to squat down and stand back up. Pretty simple, right? This leg exercise, primarily for the quadriceps, will enhance the entire body.
To begin, position your body under the bar which is being held on the power rack. Set yourself so the bar is running across your back and your body is centered under it. Then place your hands on the bar (I usually place my index finger on the grip markings). For beginners, finding the "sweet spot" where the bar rests can be tricky. However, with time you will find there is a groove for the bar which runs just below your traps. Basically, if "that little bone" at the base of your neck hurts, the bar needs to go down a little further. "That little bone," as it is most graciously called, is where most beginners set the bar. This is because they feel the bar is about to roll off their back. Don't worry, it will not fall off.
Next, step back, taking the bar away from the supports. You are to be standing up straight. Your abdominals and lower back should be tight to stabilize your upper body. Set your feet to be spaced approximately shoulder width with your toes pointing slightly outward. Keep your head up by looking at an object above your straight line of vision. This will help you keep your back straight. Begin to squat down slow and controlled, keeping your back nearly straight up and down. Keep your knees pointing forward. DO NOT let them shift left and right during any part of the movement. You should go down at least to the point where your thighs are parallel with the floor. If your body allows, you can go a little deeper, but be careful. At the bottom of the motion, drive yourself back up to the standing position. Again, keep your back straight and your head looking up. Stop when your knees are just about to lock out. Do not lock your knees. This will keep tension on your quad muscles.
Bodybuilders will want to do squats with a weight that will allow you to get 12-15 reps. The last rep should be all you can do. If you have a good spotter, the last rep should require a little help. By the way, spotters should stand behind the lifter squatting with each rep. There are two different ways to spot someone doing squats. First, you can place one hand on the lower back with the other hand wrapped around the body, supporting the squatter's chest. This will allow you to help the squatter stay vertical. The second way is to just use your arm as hooks under each armpit. This simply allows you to help the squatter up.
Powerlifters will perform this movement differently. They will place the bar a little lower on their back. They will also allow their upper body to bend forward more, thus not staying as vertical. Remember, powerlifters want to lift the heaviest possible weight. Thus, they will move in ways that bring their hips into the movement. Powerlifters will also perform many less reps. Usually no more than five. Bodybuilders are trying to gain muscle size and legs respond better to high reps for growth. Bodybuilder's squats will emphasize staying straight up and down, thus getting less help from hip strength and putting more stress on the quadriceps.
-DEADLIFTS-
Deadlifts are best used in a back workout. Beginners often view deadlifts as a leg workout. However, the back is more involved here.
Traditional deadlifts are done starting with a barbell placed on the floor. Setup to the bar with your feet shoulder width apart and toes pointed outward. The bar should be just an inch or so away from your shins. Squat your body down and get a comfortable grip (I usually place my index finger on the grip markings). I like to use an alternate grip which consists of one overhand grip and the other hand in an underhand grip. You may also use strictly an overhand grip. Please do not use straps to help hold the bar. Use this as a chance to improve your grip. I made this mistake in the past.
Next, move your butt down. Then look up above your straight line of vision. Again, this helps you keep your back straight. At this point, your body is in the same position as a deep squat. You now drive yourself upwards while holding onto the bar. You will tap into your hip's power to help you drive the weight up. As you move up you must concentrate on keeping your head up, back straight and feet flat on the floor. Just as in squats, DO NOT let your knees move side to side. The bar should drag up your shins. At the top of the motion, you want to lock out by sticking your chest out and letting your shoulders come back into a good posture position.
One tip that helps me is to think of the rep as a single motion. You want your knees and hips to lock all at the same time. Avoid locking your knees out first, then picking the weight up the rest of the way with your lower back. Otherwise, you will be sorry. Everything stays the same on the way down, just in reverse order. The weight should touch the floor at the end of each rep. That's TOUCH the floor, not bounce off of it. Also, you really shouldn't feel that your lower back did most of the work. If you feel this way, it means that your back was hunched over. Drop the weight and work on keeping your back straight.
Powerlifters will usually do only 1, 2 or 3 reps for deadlifts. As a bodybuilder, I like to shoot for 4-5 reps. This lets me work on core strength while getting enough reps to help stimulate growth. Another difference is that powerlifters use many different stances with their feet. You can and should play around with this yourself and find the most comfortable position. I have found that the traditional shoulder width stance is best for me. After I started doing deadlifts a few years ago, my back became thicker. It also gives one more confidence having a strong back.
-CLEANS-
Here's a different exercise. I believe cleans will help you more with just core strength, balance and stability. This will, in turn, help you with all other exercises. When you gain more control over your body, you can do better at all other exercises. I prefer to do cleans during my shoulder workout. I will compliment my shoulders by doing a clean and press. Doing military presses while standing will really take it out of you. This exercise is hard to explain with words. If you aren't already familiar with the clean, research it and find pictures showing the correct form.
There are two acceptable ways to start the rep of a clean. One is starting from the floor, in a deadlift position. The other is from a standing position already holding the bar. I prefer to start from the floor. However, until you can do cleans with 45 pound plates on the bar, I recommend you do the standing position. This is because any lesser weight will make the bar set lower to the floor and will not be in the correct position to start in that manner.
To start the clean, you setup to the bar exactly as the deadlift. However, on a clean, you will keep an overhand grip only (not an alternate grip). Back straight, butt down, head up. Drive up with the weight. Unlike the deadlift, you are not going to stop the weight. You actually want to explode up so the weight is actually brought clear up in front of you. You want the bar to "land" softly across the top of your chest, resting on your hands. Practice letting your knees bend slightly as the weight lands on your chest, this helps absorb the shock instead of your spine and wrists. If you wish, you may do a standing military press from this position. To finish the rep, you must set the weight back down. Using all the control you possibly can, drop the weight back down to a holding position (the same as the top of a deadlift rep). Then set it back down to the floor keeping your head up, back straight and butt down.
If you are starting from the standing position, here is what to do. Bend at the knees until the bar is at knee level. Then explode up and do the clean. When you finish the rep, you only take the bar down to the holding position and start over again.
You must be careful doing cleans. It requires a great amount of control. Start out with a light weight and get used to the movement. Move up in weight slowly. Be sure you have strong abdominal muscles to control and hold your upper torso. Do this exercise clear of all equipment, people and ceiling fans (trust me on this one).