POWERLIFTING BEGINNER’S GUIDE

Workout and nutrition

Index

1. Introduction
2. POWERLIFTING PROGRAMS
3. RECOVERY
4. NUTRITION

1. Introduction:

In the recent 10 years the powerlifting sport has become very popular, it is the ultimate sport showing strength and power

as it is only determined by weight it determine the lifting power which is a pure strength,

the question is it only genetics or training or nutrition or a combination of all?

To answer that we have to look into their daily routine

2. POWERLIFTING PROGRAMS

Your regular routine should be 3 days split and should be combination of exercises as below:

• Volume
• Strength
• 1-Rep MAX
• Powerlifting plan

VOLUME:

Basically, volume training is Sets X Reps X WEIGHT, so make sure your total volume is increasing because that will increase your muscle mass which will help you push more weights without getting injured but of course it has to be met with proper nutrition as volume does consumes lots of protein and calories

STRENGTH:

Different techniques are being used to increase strength like dragging and pulling exercises pre-workout, weight lifting and it all depends on your level and strength, advanced athletes will need more workout and warm up exercises than beginners

Also changing the splits and programs add to your strength

1-REP MAX:

The more you are getting close to the competition the more you should train yourself to push your maximum weight one rep, so once you warm up you start adding your 80% of the maximum weight you can lift then 90% then 100% and start pushing more weight one rep

POWERLIFTING PLAN:

3. RECOVERY:

Remember we just talked about the training volume so for 4^th week you will train only volume training no strength or 1-REP max or dead lifts, that is your recovery week where you will add up more muscle fibers and recover.

Recovery also happens during sleep if you maintain a proper 8 hours sleep from night to early morning,

Recovery also happens in your resting days.

4. NUTRITION:

According to The National Strength and Conditioning Association, male powerlifters require around 23 calories per pound of body weight daily to maintain weight; female powerlifters require 20 calories per pound of body weight daily.

As we talked earlier about nutrition powerlifter should eat like a hungry animal because you are not only building muscles but building strength and power as well

Meal plan for powerlifters:

Wake up meal :60g of whey protein shake with banana & honey in water

Breakfast: 10 to 15 eggs + a bowl of oat meal with blueberry / two sandwiches od turkey with brown bread (225 grams of turkey)

Meals 3^rd to 5^th: Rice or Pasta + Chicken or steak + veggies +Large handful mixed nuts

Drink water Item fruit

Dinner: 200 to 500 grams of white fish + rice + broccoli+ salad

Before sleep: 60 grams of casein protein

Training Days:

Pre workout: 4-6 oatcakes + pre-workout supplements

Intra workout: Gatorade + BCAA (10 to 20 Grams)

Post workout: 60 grams whey protein + 30g dextrose in water