Sunday, October 1, 2023


Workout and nutrition


  1. Introduction

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


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

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


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


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


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



Remember we just talked about the training volume so for 4th 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.


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 3rd to 5th: 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

Mohammed Riad
Mohammed Riad
Mohammed Riad is not just any pro bodybuilder; he's a testament to discipline, dedication, and drive. His chiseled physique speaks volumes of his commitment to the sport, but there's more to Mohammed than meets the eye. Beyond the weights and the stage, he's an avid writer, seamlessly weaving his extensive knowledge of bodybuilding into compelling narratives. Mohammed's articles at The Body Builder, formerly know as Body Guider, bridge the gap between hardcore training techniques and the philosophy of bodybuilding, making them invaluable resources for both seasoned athletes and newcomers to the sport. His unique blend of physical prowess and intellectual depth has earned him respect both inside and outside the gym. Through his words and his physique, Mohammed Riad continues to inspire and enlighten the fitness community, proving that muscles and mind can, indeed, coexist powerfully.


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