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16

Certainly there is a correlation between muscle mass and strength, but there is more to the story. Two reasons why muscle mass and strength may not be completely congruous are: Muscle fiber density Muscle utilization Density: Your muscles are composed of four different types of fibers (slow-twitch, and three forms of fast-twitch). These fibers have ...


12

Moving around a weight room has caused more injuries than training has, for me. You can trip, people leave crap strewn about, and as you mentioned it's easy to drop a plate. Shoes won't protect you from a falling 45lb but they'll probably prevent or at least greatly minimize a stubbed toe. Something stupid like that can sideline you for a week. Walking ...


7

Myofibrillar and Sarcoplasmic hypertrophy do not lend themselves to being a black and white "it's either one or the other" result. Depending on your initial muscle mass levels, you may put on mass which will be sustained simply because it's muscle you should have had to begin with. In that case, putting on mass would not mean it's sarcoplasmic. Nor does ...


7

Many lifters, particularly novices, need to focus at least some of their attention on hypertrophy and mass gain in order to have a sufficient muscle mass to make strong. I'm not sure if it's appropriate for intermediates and beyond. I'm also not sure if this would call for a sarcoplasmic hypertrophy phase (in which I imagine one would focus on 10-12 rep ...


6

There's actually a number of strength sports, where people who don't compete train similarly to competitors in those sports. A brief understanding of them will help you decide what would be a better match for you: Bodybuilding is primarily building and shaping your muscle for aesthetics. However, there is a big nutritional component to bodybuilding ...


6

There are several methods of increasing grip strength, and some of the principles that work the best you should already be familiar with due to the bodybuilding background. First, let's look at what causes grip to fail: Sweat. The sweatier your hands, the more the bar wants to slip out of them. Effective bar thickness. The thicker your bar, the tougher it ...


5

Ain't nobody can tell you who you are, son. Powerliftin' is three things, you see? It's the squat, the deadlift--yep, just picking it up off the floor--and the bench. Right there, that's powerliftin', ayup. You squat? Deadlift? Bench? Yeah? All right then, yer a powerlifter if you want it. Hell, I'll give y'a pass on one o' the t'ree if you got yrself some ...


5

Everything depends on the coach; however, bad form will prevent you from lifting heavier weights. If anything, form is more important with power lifting where the goal is to have the highest total on the platform. That said, there is a decently wide range of what constitutes good form, and it comes down to finding a coach who can help you find your optimal ...


5

With that schedule, I would suggest doing hard workouts over the weekend and using the week for recovery. Relax, eat well, and sleep well (admittedly also hard when traveling on business). If you do feel like you want to work on strength during the week, you could look at bodyweight strength exercise routines, such as the one recommended in The Naked ...


5

For powerlifting, record lifts are 3 or more times bodyweight, and the lifts don't really require lifting the body. An extra 50lbs of body fat will not affect the result of deadlift or bench pressing, at all. In fact, more body weight will actually help you dead lift more whether you are stronger or not. If you look at olympic lifters, they are leaner than ...


5

If you're going to drop the weights, the only weights that touch should be bumpers, and you should be on an Olympic lifting platform of some kind. Bumper plates of different weights have a consistent diameter, to maximize surface area. Additional iron plates can be used if they are of a smaller diameter. Make sure you're using a quality bar. Ivanko, a ...


4

A bigger muscle does not necessarily mean a stronger muscle. There are two concepts centered around hypertropy. Training for hypertrophy(sarcoplasmic), and the hypertrophy that naturally happens when you lift. Sarcoplasmic and Myofibrillar hypertrophy are not mutually exclusive. When you train for power you will have a little Sacroplasmic and when you train ...


4

Lifting gloves get in the way and make your job harder. I recommend going without. Chalk helps enormously to prevent sweat from making the bar hard to grip. Buy a block of rock climber's chalk for a buck. Before each set, use the chalk to "paint" your fingers and the inside of your palm where it meets your fingers. Rub your hands together to work it into ...


4

I believe so, but unless the person in question is benching themselves, you can't expect them to stay around to spot you for more than one or possibly two sets, so your best bet is to find someone else who is benching at a similar weight and take turns.


3

Excluding the non-powerlifting and other extraneous elements of my home gym, I spent a whole lot less than your plan. Here's how. Craiglist squat rack: 300 dollars. Took two weeks for the posting to appear. (NB: I sold the rack for just under that amount, 2 years later. Not bad.) Cement floor. Piece of scrap plywood for deadlifts. Barbell and 300 pounds of ...


3

Definitions Powerlifting would be better called strengthlifting. It is training for strength using a barbell. It is a sport consisting of the squat, bench press, and deadlift, though powerlifting training often includes other similar exercises such as the overhead press as well as supplementary exercises such as power variants of the Olympic lifts, ...


3

I have had back issues my whole life - mainly lower back. When I was lifting heavy, squats and deadlifts threw me fits. You getting close to about double your weight. This is where it gets a bit tricky for some. What surprises me is that you are not having the same back issues squatting. I think you need to take a step back here and think long-term ...


3

It'll depend on the coach. But in general, bad form gets you injured, and then you can't lift very heavy, so that wouldn't make sense, would it? It is common, however, for there to be some bad form on 1-rep-max tests or in competition, since these are all-out efforts at the limit of (or beyond) one's ability. That's different from allowing or promoting bad ...


3

An Olympic barbell is 20kg for men's competitions both according to the IWF and IPF standards. That's what the manufacturers build towards. The other standard sizes would be 15kg for women's competition and 10kg for junior's competitions. Beyond that, standard plate sizes from 2.5k and up are: 50, 25, 20, 15, 10, 5, 2.5 From 2.5k and below, there ...


3

Low reps with high weights don't add mass because the duration of the exercise is kept short. As a result it is an anaerobic exercise that utilizes the ATP-CP energy system and never enters the glycolytic energy system. The breakdown of ATP-CP creates the energy and Oxygen isn't used. If one rests long enough for this system to recharge (about 3-5 ...


3

Despite that you're asking for advice which does not involve grip support, let me give one that does. Sorry, but if as you say you are really looking for maximum weight in singles, there is no way you can avoid grip support. Competitive powerlifters use mixed grip to overcome this problem, because other equipment is usually not allowed. But, you can not use ...


3

The Starting Strengh website has a Bill Starr article on the subject. He basically says that it's no big deal and the body will adapt. There's a bit on the second page about warmups, where he recommends doing some cardio, followed by some dynamic stretching, and extra warmup sets on the lifts. Muscle rub is also recommended. There's also a bit about ...


3

Around here (Russia) it is very common to ask random people who are resting nearby to spot you. If you are training with a partner, it is of course proper to first ask them, and only turn to other people if your partner is unable to spot you, e. g. due to being busy with their own exercises which allow for no pause or having temporary arm disability. I ...


3

I'm judging by your tag that you want a power lifting barbell. I have no idea what your budget is, so I'll give you some brand names and some things to look at when comparing barbells. First, brand names: Eleiko - their first love is Olympic weightlifting, but they make world renowned barbells. Ivanko - their first love is powerlifting, and they also ...


2

There's a couple of things going on here, and they are both cultural and practical. In order to build muscle you need three things: protein + calories, lifting heavy things, rest You can't build muscle without gaining weight. I can attest to this since I have gained 11 lb of muscle and lost .6 lb of fat in the process. Muscle is more dense than fat. BF% ...


2

A muscle cell is comprised of - fibers known as myofibrils - cytoplasm, known as sarcoplasm. It is the contraction of the myofibrils which generates the force a muscle produces. Therefore the more myofibrils you have, the stronger you will be. Sarcoplasm is a liquid (mostly water) which can provide nutrients to the myofibrils. One can "bulk up" by ...


2

Deadlift with less volume, a bit more frequently, and increment more slowly. You're might be deadlifting with too much volume per workout (5x5). Deadlifts could be trained with less volume at the work weight. 1 set of 5 (after warm-up sets at lower weights). This will allow you to deadlift every 4 days, rather than once a week. However, as part of Bill ...


2

I focus on the for someone starting to get serious about working out-part, which I understand as three workout per week à at least 90 min. There is no loss in doing powerlifting as a beginner aka learning to perform a few core exercises correctly. Isolation exercises and complicated exercise plans are pure waist of effort in the beginning. You should get ...


2

I'm assuming because you're talking about not being zoned-in, this question isn't about you not being physically able to do the work (due to inadequate recovery, for example), but just that you don't feel like it. There are two answers. Easy If you decide to accept that you're not zoned-in, just take it light that day. Do your warm-up sets and just do as ...



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