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Powerlifting Instruction
How to powerlift?Before starting a power-lifting program you need to spend some time in thinking about what your specific objective is. According to the American College of Sports Medicine, how you lift will determine whether you tone your muscles or build bulk.
Lifting lower weights for more repetitions tones and strengthens muscles while lifting higher weights slowly for fewer reps builds bulk. Power lifters typically shoot for extraordinary amounts of weight and must be in good condition before starting to train.
If you have decided that you want to start powerlifting specifically to be a powerlifter then you need to make sure that you are starting correctly and what that means is that you have been given the correct guidance and advice on exactly how to perform the three compound exercises required in any and all forms of powerlifting.
The three movements are squats, deadlift and bench-press and all three weights are added up when you are competing as a powerlifter to reach a total. These totals increase over time if you are training correctly as sports science has now conclusively proven the principle or progressive resistance.
Progressive resistance simply means exactly what it says and that is you are able to progressively lift a heavier weight as you get stronger and your body adapts to the stress that you inflict upon it when you are training. Sports science has also proved something called DOMS (delayed onset muscle soreness).
In a nutshell what this means is that you need to allow time for your muscles to rest between workouts. According to the American College of Sports Medicine, power lifting requires the same amount of rest as lifting for strength, about 48 hours. Practice your lifting every other day.
There are a few other techniques that you need to know along with your specific lifting technique and that is your breathing that needs to be correctly adapted to when you lower the weight or lift the weight against gravity. The next technique that you will need to learn is how to break through a plateau.
A plateau is something that every powerlifer will go through at some time or another during their training. It is when you reach a point where you train hard but you still are unable to increase your maximum lifts and the weights that you reach before you start to fail are simply not getting heavier.
There are various ways to get around this and if you are with a powerlifting club you will certainly get lots of advice and recommended ways to break through these plateaus. It is very strongly advised here that you only try one of these techniques at a time.
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DISCLAIMER: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.
