Clap your hands covered with chalk, raising a cloud of dust; your friend gives you a whack on the back, then another, Stronger, and you scream loud, then even louder; with heavy steps approaching the barbell loaded with more weight than you ever raised before and… Almost all body builders have fantasies of powerlifting. Many of us, In fact, not content to appear strong. We want everything. That's why explains how to improve the load raised in three tests of powerlifting: relaxing on the plain, squat and deadlift.
CYCLIC DIAGRAMS
DESCRIPTION
Periodization is a term that describes the’ organisation of the’ progressive cycles training, which usually are based on 8-12 weeks. Power cannot be purchased without using this method.
SOLUTIONS
to) Set a realistic target but hard, with a power cycle of eight weeks. The less experienced (and less strong) can aim higher, but generally a reasonable goal is an increase of force equal to 5% : for example having to 180 kg to 190 kg in deadlift
(b)) For eight weeks, take a weekly session for each of the liftings of power-lifting, using a pyramid scheme.
(c)) Starting with eight reps, decreased by one per week the repeats of the series that is the top of the pyramid and increase the load for that series. Like this, you will come to a single repeat all ceiling’ eighth week.
(d)) Carefully planned l’ whole cycle. Using a’ online application for calculating the ceiling for a repeat, organized the cycle in order to switch between weight reached at what is now the’ ultimate goal for’ eighth week. Example: having to eight reps with 142 kg (corresponding to 178 kg for a single) the first week in four repetitions with 170 kg (about 185 kg for a single) is equivalent to center the’ aim to run a single repeat with 190 kg in’ eighth week.
and) If you reached the objectives not downloads, the rest of the program appropriate.
REPETITIONS AND ASSISTANCE
DESCRIPTION
Many believe that to raise their ceilings for lifts a repetition is necessary mainly rely on individual ceilings repetitions, or at least double or triple. According to this logic, six repetitions are equivalent to a high range. The fact is that, the lower the number of repetitions, Plus it's hard to make one more, While it is important, physically and psychologically, constant progress.
SOLUTIONS
to) Organized sessions based on a cyclic pattern like the one described above to perform a’ single ceiling for each exercise in powerlifting’ eight weeks.
(b)) The pyramid scheme, applied to powerlifting exercises, allows you to use all the possible range of repetitions. In lighter series of pyramid scheme must not reach failure, but increase the load for each series. Here's an example: 102 kg x 12 repetitions, 125 kg x 10, 142 kg x 8, 170 kg x 5.
(c)) For the other exercises, fate of series 6-10 repetitions.
(d)) For heavier than flat bench presses and squats, trust always’ assistance from a knowledgeable person.
TAKE ADVANTAGE OF THE OTHER EXERCISES
DESCRIPTION
Bastaallenare not the muscles involved in exercises with other exercises: must be the right exercises, and we must also aim to gradually acquire strength.
SOLUTIONS
to) If possible, Choose secondary exercises with free weights, compound exercises or allow heavy lifting to produce a gradual increase of strength. In the case of triceps, For example,, the dip at the parallel extensions from lying (four from each series 6-10 repetitions) are better thrust down with rope or unilateral extensions with handlebar.
(b)) To lift heavy loads safely and make steady progress, apply a piramidaleagli secondary exercises diagram. Ideal candidates for the pyramid scheme 12-10-8-6 are military press (for front deltoids and triceps, in flat bench presses), leg-press (for quads and glutes, essential for the squat) and oarsman with barbell (muscles of the upper back used in the deadlift).
(c)) Do not neglect your ABS and lower back, which play a’ important auxiliary function in the flat bench presses and a key role in the squat and the deadlift. The saying that the strength of a chain is dependent on the’ weakest link is all the more true in powerlifting.
STRENGTHEN THE WEAKNESSES
DESCRIPTION
The failure, power exercises, usually occurs at specific points of the movement: the top half in the flat bench presses, When the anterior deltoids and triceps have to bear much of the burden; When traced by’ accosciata (lower position) squat; in the deadlift, for many the most fatigue occurs when the weight is near the top and prevents stretching block, but sometimes the’ weak is the outlet.
SOLUTIONS
to) Or elastic chains, If used correctly, increase the load in the upper stage of the flat bench presses. In the absence of these accessories, perform bench presses in a power rack flat fixing to a media’ height corresponds to the’ about halfway and movement raised the weight always starting from the supports until locked in stress relief. Do three sets of 8-10 half repeats after the full press.
(b)) To work on the lower phase of squat, You can get in touch with accosciata on a bench or box seats that make you lower yourself down to just below the thighs horizontal position, and then start from there explosively. Besides exercise to reverse as quickly as possible the momentum accumulated downhill, This exercise will help you to get used to the ideal depth of squat. Do three sets of 8-12 repeats after the full squat.
(c)) If you have trouble relaxing block at the end of the deadlift, adjust the power rack supports all’ height of the knees and lift the weight by that’ height. Do three sets of 6-10 repetition deadlifts means the suspension after the deadlift.
(d)) Who is training for powerlifting should perform deadlifts with a mixed grip (a hand pronation, a in Supination), While bodybuilders use straps to ensure a firm grip.
CREATE IDEAL CONDITIONS FOR HEAVY LIFTING
DESCRIPTION
L’ power training is completely different from the oriented primarily to muscle development. Power is power and speed, two irrelevant factors on stage in a body-building competition, as well as the size and shape of the muscles have no importance in a weightlifting contest. Bodybuilders who train pe buy power tend to run too slowly repeats, focusing too much on the perception of muscular work and too little on the technique. It can happen, In addition, assuming positions suitable to stimulate the growing more than to raise the maximum load.
SOLUTIONS
to) Learn to start explosively from below, no bounce, but working out, squat and flat out relaxing, to make the transaction of downward movement to the ascendant as quickly as possible, checking all necessary muscles. The deadlift is the purest force representation, because there is no downward momentum be exploited, but we must also remove the weight from the ground quickly.
(b)) Unlike the posture used in body-building, Many find most effective posture characterized by greater separation of the legs and larger socket when working on the power, in part because it reduces the’ range of motion. However, We cannot recommend the same solution to very different stature subjects, so it's up to you to locate the ideal grip and posture to generate more power.
WHAT WE LEARNED
to) Schedule sessions for the power in a cyclic pattern, gradually increasing and decreasing loads in patterns’ eight weeks.
(b)) Adopt a pyramid scheme to get maximal series.
(c)) Use compound exercises with free weights to train and strengthen the muscles used in the exercise of power.
(d)) Work on the most difficult exercises of power: relaxation block for flat press and deadlift, and the departure from the position of the squat accosciata.
and) To develop the power, give priority to the explosive force compared to muscle growth.