Category: Power Lifting



Workout:Powerlifting 100%
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Workout:Powerlifting 100%

Workout Description The 100% powerlifting workout. This workout is specifically designed for guy competing in powerlifting competitions. This doesn’t mean you can’t use it, this workout is great for increasing your strength. This workout is not for muscle mass, it’s purely for strength gains. You may experience muscle gains, but you will benefit much more [...]


Glance at Wendler’s Powerlifting Routine 5/3/1
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Glance at Wendler’s Powerlifting Routine 5/3/1

Workout Description Jim Wendler’s 5/3/1 powerlifting system is rapidly growing into one of the most popular powerlifting and strength building training routines on the planet. Several years ago, most powerlifters I knew ran the Westside Barbell system. Westside was the gospel, and there was no other. But today, things have changed. A good portion of [...]


Intermediate Lifters:Bill Starr 5×5 Linear Version
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Intermediate Lifters:Bill Starr 5×5 Linear Version

Workout SummaryMain Goal:Increase StrengthWorkout Type:Full BodyTraining Level:IntermediateDays Per Week:3Equipment Required:Barbell, BodyweightTarget Gender:Male & FemaleAuthor:M&S WritersWorkout DescriptionIntroduction Relatively easy program to understand.  It nicely illustrates the importance of making systematic progression to drive gains and increase the core lifts.  I highly suggest people read the Training Primer I’ve prepared as you will understand all of training [...]


Beginners Common Mistakes in Weight Lifting
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Beginners Common Mistakes in Weight Lifting

 1. Overtraining A common mistake is that having sessions lasting hours long or performing tons of the same exercises several days a week will get you better gains. “Less is more” when it comes to weight training. Remember that your central nervous system and joints come into the picture, and suffer a lot more from [...]


Powerlifting Training:Westside Barbell
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Powerlifting Training:Westside Barbell

 Westside Barbell Upper Body Training Westside barbell training is effective.The upper body portion of the Westside Barbell routine will focus on the bench press, but also include all of your assistance work for your upper body.  A mistake that many people make is not planning out their assistance work correctly.  This will cause your lifts [...]


10 Beginning Lifters Mistakes
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10 Beginning Lifters Mistakes

 1. Ego Lifting This is by far the biggest mistake anyone can perform when they are at any level of training. Lifting with your ego is the act of, lifting or pushing too much weight without the conscience effort of keeping form in the hopes to impress your friends, the opposite sex or a more [...]


Bigger Deadlift Within 12 Weeks:Frequent Pulling For Faster Progress
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Bigger Deadlift Within 12 Weeks:Frequent Pulling For Faster Progress

The deadlift is the bastard child of powerlifting; it doesn’t get much love.  Maybe it’s the fact that the deadlift is less impacted by equipment than are the squat and bench press, so it may require less practice.  Or, it might just be vilified because lifts 7-9 of a powerlifting meet feel like cardio after [...]


World powerlifting championships, ghent, belgium, the GPC
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World powerlifting championships, ghent, belgium, the GPC

It’s amazing how quickly twelve weeks of your life can come and go when preparing for a large sporting event. I can remember being twelve weeks out from the 2006 GPC world championships, thinking twelve sessions of each lift left, I have bags of time. How wrong was I!   I had sweated blood leading [...]


Estimate maintenance caloric intake
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Estimate maintenance caloric intake

Question: If you would allow me a brief intro . . . my name is Leland Hammonds and I am a 29 year old Kinesiology professor here in San Antonio, Texas. I also own my own personal training business. For the last three years, I have spent approx three hours a day, six days a [...]


Overview of metabolic rate
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Overview of metabolic rate

In the article You Are Not Different, I made reference to the concept of energy balance and it’s time to expand on that concept. In the most simplistic form, we can define energy balance as Energy balance = energy in – energy out.   Energy in is food, since this is the only place that [...]


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