A variant of the training program for powerlifting - an advanced level. It can be used in different ways, for example, during the period of mass gain and work on weak points.
Powerlifting is a sport that requires maximum loads. Such loads can only be transferred gradually. The proposed set of exercises is basic, it should be mastered only after passing through two initial stages - the first (initial) and second stages of complexity. This specialized complex promotes further muscle building and strength development.
The complex is performed according to the system of separate training or “split”. Classes are held four times a week, according to two options for performing exercises. Such a system gives the muscles a complete rest and, without leading to exhaustion of the body, allows you to achieve maximum loads during training.
Option 1
Classes are held on the first and fourth days of the week.
1. Performing squats. The bar is held on the back. The exercise is performed in five approaches (sets). The first warm-up is 10 reps. Then comes the fulfillment of exercises with increasing weight of the projectile (by the principle of "hill"): the second set - 9 times, the third - 8, the fourth - 7 squats. Fifth approach: weight drop and exercise from 8 to 10 times.
2. Execution of the barbell lift. The initial position is horizontal lying down. As in the previous case, the first approach is a warm-up and is performed in 10 reps. Again, increasing weight. The second set is 6 reps, the third is 5 reps, the fourth is 4 reps. The fifth approach is performed with a lighter weight - 8 times.
3. Doing push-ups on uneven bars. The exercise is performed with the weight on the belt, in five approaches and with increasing weight. The first approach must consist of 15 reps, the rest four approaches must consist of 6 to 8 times per each exercise.
4. Execution of the trunk lifts in a hanging position on the horizontal bar. The exercise is performed in five approaches, 15 to 20 lifts..
Option 2
Classes under this option are held on the second and fifth days of the week.
1. Performing deadlift or deadlift in the incline. The principle of "hill" is used. The first approach must be 10 reps. The next three sets are from 3 to 5 times. The fifth attempt must be performed 6 times.
2. Performing dumbbell press while lying with your head down. The angle of inclination of the bench is 45 degrees or more. The first approach, being a warm-up, is performed in nine to ten reps. The remaining four sets should be performed with gradual increase of load from 5 to 7 reps.
3. Execution of biceps curls. The first approach, as in the previous cases, serves to warm up the muscles and is performed in nine to ten repetitions. The remaining four sets are performed with successive weight increases. These reps are performed 4 to 6 times.
4. Performing the barbell bench press with the head pointing upward. The angle of inclination of the bench should be about 30 degrees. The first approach, as a warm-up, is performed in nine to ten repetitions. the next four sets are performed with a gradual increase in load - from 5 to 7 times.
Such an "advanced" complex is performed for two months.
If you want a steeper training system, be sure to check out 531 by jim vendler.
