Questions tagged [powerlifting]

Strength sport that consists of three attempts at maximal weight on three lifts: squat, bench press, and dead-lift.

Filter by
Sorted by
Tagged with
35
votes
3answers
56k views

Why is muscle size not proportional to strength?

This guy claims that Olympic powerlifters working in the 1-6 rep range can increase strength without increasing muscle size. http://www.bodybuilding.com/fun/topicoftheweek8.htm Trained Olympic ...
14
votes
4answers
7k views

How to prevent “good morning” when squatting?

Since last two squat sessions I have noticed that I feel my lower back when I squat for 5x3. Now this is due to good morning happening at the rising part of my squat. Lowering the weight is one ...
13
votes
4answers
2k views

Does muscle mass help or hurt for powerlifting and other strength sports?

When training for powerlifting, olympic lifting, strongman events, etc., the majority of training cycles in an overall program would be focused on strength (myofibular hypertrophy) and perhaps power. ...
10
votes
3answers
892 views

Theory and meaning of the Wilks score?

The Wilks score is used to compare powerlifting scores for lifters of different body weights. A coefficient 500 Coeff = -----------------------------------------, ...
9
votes
2answers
1k views

Fixing a disproportionately weak squat

I've been doing Crossfit full-time (5-6 days/week) for a year now, and I have a really, stubbornly weak squat. It's so weak that it's always my limiting factor on compound movements like thrusters, ...
8
votes
2answers
7k views

How do I use bumper plates?

In videos, I see people dropping the weights after power cleans. I tried it at the gym. It was horribly loud and the cap of the barbell popped off. I hear I should be using bumper plates. How do I ...
8
votes
3answers
8k views

What is the difference between powerlifting and bodybuilding and how do you determine which one is right for you?

From what I understand it seems like: Bodybuilding is used for conditioning your body to "look good" via the use of a wide variety of isolation + compound exercises. Powerlifting is used for gaining ...
8
votes
4answers
23k views

When is 5x5 deadlifts too much volume?

I am curious what the science is behind strength gains on the dead lift and when it is ideal to stop working on 5x5 rep scheme and switch to something lower, as low as perhaps 1x5. Currently I can ...
7
votes
3answers
596 views

Afraid of dropping weight plates on feet

I recently started powerlifting (Starting Strength), and I have a rather frivolous concern. What if I drop a weight plate on my feet? Between warming up and work sets, there is a lot of loading/...
7
votes
1answer
164 views

Soy Protein and Protein Requirements

I'm attempting to go a couple of weeks on a vegan diet inspired by "The Game Changers". However, everywhere I look I see most vegan recipes including soy: soy mince, soybeans, tofu, tempeh, or soy ...
7
votes
1answer
87 views

Arranging powerlifting and martial arts workouts for optimal recovery

I am following Johnny Candito's Linear Program for powerlifters. Essentially, the program goes as follows: Mon: heavy lower day (competition style squats and deadlifts) Tue: heavy upper day (...
6
votes
1answer
5k views

Powerlifting vs Strongman

For beginners, is there a much a difference in training and diet regimen whether one's "end" goal is strongman or powerlifting? Does training/diet for the two diverge only at advanced levels, or even ...
5
votes
3answers
195 views

Are there advantages to breaking up a workout?

For instance, say you're doing an HST (Hypertrophy-Specific Training) routine, and you can choose between Routine 1 ad Routine 2. In Routine 1 you would be doing 3 full-body sessions per week, and in ...
5
votes
3answers
2k views

Is it ok to just randomly ask someone to spot me?

I've been doing starting strength for a couple of weeks now and have a friend who has been training me in the technique and spotting me on the bench press. This last training session he didn't pitch ...
5
votes
1answer
176 views

To what extent is someone who does “powerlifting” a “powerlifter”?

I do work out for strength, but I am not a professional powerlifter. Does that mean I have the right to, and expect a respectable position so forth, to be coining/coined as a powerlifter if I just do ...
5
votes
2answers
810 views

Substitute powerlifting exercises for healing wrist injury

I am doing a Starting Strength-like powerlifting routine and want to continue to improve my strength in the big lifts in the long run. Two months ago, I had a wrist injury from which I apparently ...
4
votes
4answers
12k views

How to overcome grip strength as sticking point for deadlifts?

Coming from a Body Building background I have started experimenting with powerlifting recently. I especially like deadlifting a lot and want to improve my maximum weight for singles and doubles. ...
4
votes
4answers
6k views

Why is it beneficial for powerlifters and heavy weight olympic lifters to not have low body fat?

Most powerlifters and heavy weight olympic lifters have a lot of muscle, but are not skinny, why not? Would excess fat not hinder them in their technical lifts?
4
votes
3answers
261 views

How can I work on Olympic and Power Lifting without access to plates or an Olympic bar?

I am a novice Olympic and power lifter. I learned the lifts through CrossFit. I will soon start a new job, and will travel Monday through Thursday, mainly staying at hotels. The hotels will have ...
4
votes
3answers
166 views

What would be best squat stance and toe position for a person with weak knee?

I think i have some knee problems as I usually feel sore there after an intense lower body work day. Also I have noticed that I have some symptoms of a knock knee,so I want to know the best stance ...
4
votes
2answers
173 views

What is the best stance for BB squats for me?

I have noticed that I tend to fall back when squatting deep(without weights) and if I widen my stance a bit more than my shoulder width I can maintain that squat position with more stability. Now ...
4
votes
1answer
68 views

How to improve shoulder mobility for lowbar Squats

I use a wide grip for bench and have a fairly developed chest. I struggle to get the bar into a good position for lowbar, but don't want to widen my grip as I find I get better tightness with a ...
4
votes
1answer
224 views

How to create the leg drive and keep shoulder blades together while bench pressing?

I have heard various powerlifters on youtube to use the leg drive(1) and keep your shoulder blades tucked in or together throughout the rep(2) (just as we do on the low bar squats) while doing the ...
4
votes
1answer
683 views

Does “bracing” the core increase the risk of injuries like hernia?

I have had an inguinal hernia surgery about an year ago,and am back to normal lifting,now in case of lifting weights near the PR's we know that we have to brace the core in order to keep the torso ...
3
votes
2answers
379 views

Relation between grip strength and power output

I would say that I have a fairly strong grip. But when I pull 170 kg I feel the bar starting to slip (double overhand, no straps, no hook grip) right before lockout, so I missed the full lockout, ...
3
votes
2answers
136 views

I have 7 weeks left for a power-lifting competition. It's my first time; how do I prepare?

I have been weight-training for almost 2 years now. I do it because I love it. That was the only reason I had been training, but I have a new goal now: to win in a local powerlifting competition. I ...
3
votes
4answers
3k views

Why do I have a deadlift deficiency?

For a relatively long time now I have been doing Bill Star 5x5 type routine. Weight ~85kg with max bench 130kg, squat 160kgx5 but deadlift is low, I sometimes got sharp pain in my lower back when ...
3
votes
4answers
3k views

How many calories are burned doing Starting Strength, Stronglifts, or equivalent?

Trying to estimate TDEE and don't really know how many calories are burned during 5x5 strength workouts, or equivalent weightlifting time spent in the gym. Want to make sure I am eating enough, and ...
3
votes
2answers
379 views

Do bodybuilders lose muscle mass faster than powerlifters?

I understood that people who train for mass (a.k.a bodybuilders) have a different muscle composition then people who train for strength (a.k.a powerlifters). Bodybuilders have more non-contractive ...
3
votes
2answers
1k views

Power rack outside / 5x5 workout during winter

Will be starting ICF 5x5 next month, however, If the only place you can store your power rack is outside, and consequently do your workouts, what would you say are 'must do's' for such a setup ? ...
3
votes
2answers
432 views

Deadlifts are tiring me out faster than squats and bench press?

I am squatting more than I deadlift but yet after as little as 5 lifts of deads I feel tired. I can cruise on the bench all day and it takes over an hour to get tired, and nearly the same with the ...
3
votes
1answer
90 views

Adjusting volume and intensity on non “zoned-in” days

we all have encountered those days when we aren't zoned in at the gym, but what do you find to be the "best"(if there is truly a best way) to handle your volume and intensity on those days? I am ...
3
votes
4answers
253 views

Compare & contrast squat types

I am transitioning from a beginner program (5x5 Stronglifts) to an intermediate programme. Lots of exercise regimes recommend squats, but what is more suitable for developing: Powerlifting? ...
3
votes
3answers
282 views

Stop training while fasting for keto?

I just began fasting today to get myself into keto faster, only going to have 800-1000 calories of mostly fat (80%+) for the next 2-3 days. My question is should i stop working out? The easy answer ...
2
votes
1answer
101 views

are heels coming up when you squat an illegal lift for powerlifting competitions?

I know it is on the bench but I'm not sure for the squat
2
votes
2answers
744 views

Optimal set of barbell plates

Currently, I'm doing squats with 180kg and I'm afraid that my 25-mm barbell won't handle any more plates (it's rated as 100kg max :)). So I'm going to buy an olympic barbell and a set of plates, ...
2
votes
2answers
6k views

Will incline press target shoulders more than chest?

In madcow 5x5, it states you can substitute incline press for overhead press, which focuses on the shoulders. Does this mean incline press works shoulders primarily, too? I am confused here, I thought ...
2
votes
3answers
116 views

Loading Barbell with First Plate Facing In

In the International Powerlifting Federations technical rules they indicate the following: The first and heaviest discs loaded on the bar must be loaded face in; with the rest of the discs ...
2
votes
1answer
102 views

Heel height in weightlifting shoes

I was looking at a couple of weightlifting shoes. One pair had a 0.5 inch (~1.27 cm) raised heel and the other had a 1 inch (~3.54 cm) raised heel. They were both from the same company and both cost ...
2
votes
2answers
204 views

Why I can squat but can't deadlift the same weight without indulging my lower back?

I am a beginner and can squat upto 175lbs but the same weight if I deadlift I feel my lower back .This is certainly problem as most people normally can deadlift much more than squat max.Maybe it's ...
2
votes
2answers
866 views

How do I progress in my squats?

I have been stuck for 2months on the same max weight of 90kg for one rep.For 5 reps I am stuck in 75kg for 5 reps.As soon I increase weight to 80kg,my reps count becomes 2-3 & after that form ...
2
votes
0answers
200 views

Which will produce faster fat loss results in a caloric deficit, myofibrillar or sarcoplasmic hypertrophy?

With all other things equal, such as a caloric deficit of about 15-20% TDEE, ~1-1.2g protein/lb. body weight, approximately the same amount of time spent in the gym, a solid routine, and no cardio, ...
1
vote
2answers
278 views

Failed Sets: What to do Next?

I've been following an online 12-week program for power-lifting and strongman training. The program weights are designed around your 1RM. Each week the program increases the weight and if the past ...
1
vote
2answers
197 views

Powerlifting and form

After having pushed myself too hard on incorrect form and nursing multiple injuries, I want to start lifting afresh under a coach. My goal is to gain strength without gain in size, though I wouldn't ...
1
vote
2answers
30k views

Why isn't barefoot squatting recommended?

I've been doing StrongLifts 5x5 program for past one-and-half month. Currently my squat has just crossed my bodweight. And my deadlift is 10kgs more than my squat. My goal is to squat 2 times my ...
1
vote
2answers
2k views

I bench and squat way more than what I deadlift?

So I am pretty confused here because my deadlift is supposed to be more than my bench and squat. Currently, my bench is 225 while my squat is 315. My deadlift is only 135. I don't know why this is. ...
1
vote
1answer
172 views

Deadlifts:Which is the best stance: normal or wide?

If you had to do one,the normal shoulder width or a sumo stance or something else, which one would you do for general strength training?I have noticed that glutes activation is more in the wide stance ...
1
vote
2answers
491 views

I'm trying to choose BarBell for power lifting training.

I'm trying to choose BarBell for power lifting training. http://www.worldfitness.com.au/images/72-Barbell.jpg I'm asking you as a specialists. You know, there are top brands everywhere, when you ...
1
vote
2answers
264 views

Can Push-Pull-Legs be done as a 3 day/week routine?

Goals: General strength and muscle gain. I've got a Push-Pull-Legs (PPL) workout routine with desirable exercises from an Android app but it's actually a 6 day routine. I am wondering if I could ...
1
vote
1answer
160 views

Powerlift/strongman program for beginner?

Im 270lb 6'2, starting back into the gym, i've gone 4 times now. I've always wanted to see if I could excel in max strength and strongmen type of lifts. I've seen this What's a good strength ...