Powerlifting is a strength sport that produces stronger muscles, bones, and joints. It makes you tougher, leaner and helps you build confidence.
Three main exercises are performed during a powerlifting meet – bench press, squat, and deadlift.
In this episode of Unleashed Podcast, host Yuri and guest Henry Thomasan talk about powerlifting and how to be successful in it. Henry shares his personal experience with powerlifting and provides fundamental information for beginners and everyone into this sport.
Here are some of the practical tips he explained:
1.Figure out how often you want to train.
Setting up the right frequency of training and rest plays a key role in your progress.
Henry suggests starting with a 3-day workout plan:
– Monday – Squat training
– Wednesday – Bench press training
– Friday – Deadlift training.
He explains that this plan is the basis of good performance and you can always add low-intensity extra exercises on your free days.
Furthermore, you should change the number of sets and reps you do every month.
For example, if you plan a 3-month regimen, you can focus on doing 4 sets of 10 reps of each exercise during the first month, 5 sets of 5 reps for the second month, and 3 sets of 3 reps for the third one. Remember to gradually increase the weight too.
2.Add a variety of exercises.
Even though the focus of each training day is a squat, bench press, or deadlift, you can still do many other exercises that support those movements.
Let’s say it’s Monday and you do your Squats training. Spend enough time on the squats and the right technique, but add other lower body exercises too. Leg curls, leg press, and leg extensions are only some of the movements you can do to finish a killer squat workout.
3.Pay attention to your nutrition.
Unlike bodybuilders, powerlifters have a lot more freedom with their diet and don’t have to be too strict about each calorie.
However, you should still get enough protein, carbs, and healthy fats to fuel your body. Lifting heavy weights requires plenty of nutritious food and rest, so make sure your diet is sufficient.
4.Choose carefully your first powerlifting meet.
You should try to reduce the stress around your first meet as much as possible.
There is no reason to chose an expensive event that is too far away. Henry suggests picking a meet that is in your local gym or in your area within driving distance. Your first meet should be fun and memorable, so choose an affordable event and bring your friends or family with you to enjoy it together.
Instead of stressing about it, be present and willing to learn and improve.
On the meet day, try to think and act one step ahead. Talk to someone experienced, create a schedule in advance and follow it. This will eliminate a lot of mistakes and poor decisions.
5.Spend enough and quality time warming up.
Last but definitely not least, it is worth mentioning the importance of warming up before any workout or meet performance.
A great warm-up ensures more blood flow to the muscles and helps you perform an efficient workout. Some of the exercises that Henry includes in his warm-ups are shoulder press, battle ropes, lunges, box sit-to-stand, etc.
Are you from Allen, Dallas, Plano, or somewhere in the area? If yes, there is great news for you! You can attend a powerlifting meet at Hidden Gym on the 24th of July, 2021. Click here for more information and registration.
Do you want to listen to the full episode of Unleashed Podcast? You can do that on YouTube, Apple, and Spotify!
Are you looking for a fully equipped gym, a motivational environment, and experienced professionals? Look no further and visit us at Hidden Gym! Claim your free day pass here and start working towards your fitness goals!