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Easy Powerlifting Tips: 6 Simple Powerlifting Ideas
These easy powerlifting tips — 6 simple powerlifting ideas will help you create your perfect powerlifting program!
When you are trying to create a workout program you need to plan how many days a week you’re going to work out and what exercises to do.
Then take into account how long your rest periods will be, how many reps you should perform for each exercise, and the list goes on.
It’s understandable that you might find all the information out there so overwhelming that you take more time than you should to even get going.
But remember that half the battle is just getting started, so don’t get so hung up on too many details.
The sooner you can get into the gym and start actually pushing those weights, the sooner you will start building muscle and getting the body that you want.
Having said that you need to make the most of your valuable time so follow these easy powerlifting tips to ensure your success.
Easy Powerlifting Tips: Focus On Lifting More Weight Over Time
The biggest difference you can make on your rate of muscle gain is whether you are able to consecutively add more weight to the bar.
All the principles you heard about won’t make a difference if you aren’t increasing the sheer amount you are lifting over a few months of time.
Because if you aren’t adding more plates then you aren’t building muscle as quickly as you should be.
The number one priority of any muscle gaining workout program should be lifting heavier and heavier weights.
When you plateau and can’t bump the weight up higher, that’s when you start pulling in other strategies such as drop sets, supersets, etc.
These strategies can help increase the body’s potential, so that in a few more weeks, you can increase to the next level.
Go One Rep Short of Failure
Some gym rats believe that lifting to failure each and every set is the best way to build muscle.
They believe that in order to grow your muscles you have to fully exhaust them.
Yes, you should push yourself past your comfort level in order to see progress, but you will have problems when you’re lifting to failure each and every set.
The first major issue you will face deals with central nervous system fatigue.
Working out to failure each and every time will be very draining on the CNS.
After a few weeks doing that you may find the CNS so exhausted that you can’t even lift the weight you used to for the required number of reps.
So don’t even think about increasing the weight at this point.
The second problem with going to failure is if this happens with your first exercise, you’re going to have very little left for a second, third, and fourth exercise.
Since you should be doing, at a minimum, a couple of different exercises in each workout this will be very difficult to accomplish.
Instead, try to do one to two reps short of failure.
This will enable you to push your body hard and work at the intensity you need to build muscle.
It also won’t completely destroy you so you won’t need to end the workout prematurely and take off a day or two just to recover.
Focus on Compound Exercises
Bodybuilding tip number three is to focus on compound exercises—movements that activate at least two muscle groups at once.
You have a limited amount of time you can spend in the gym each day.
Don’t waste your valuable time on exercises that only target one or two smaller muscle groups.
Make sure you are maximizing your potential.
Trust me, this is one of the most important easy powerlifting tips to remember.
Follow this rule: for 80% of your workout you’ll only perform exercises that target at least two muscle groups.
For example, the squat will work the quads and the hamstrings.
The shoulder press will work the shoulders and the triceps.
The bench press works the shoulders, chest, triceps and even the biceps to a small degree.
In addition to this, compound lifts allow you to lift more weight, which is crucial to a successful workout program.
On the other hand, the barbell curl focuses only on your biceps, and triceps push-downs will only work the triceps.
These two exercises aren’t really giving you the best results-to-energy invested trade-off, so it’s a good idea to limit them.
Wear the Dark Iron Fitness’ genuine leather workout gloves to protect your hands.
Their cushioned palm padding and enhanced durable grip ensure that you won’t feel pain or discomfort while lifting.
Fuel Your Body Right Before and After
The fourth easy powerlifting tip to is to make sure you’re fueling your body properly both before and after your workout.
Your body needs amino acids to synthesize new muscle mass as well as carbohydrates for energy in order to formulate new muscle tissue.
If there is one time you must make sure you are eating right it’s at these two points in the day.
About 30-60 minutes before each workout, eat a small, balanced meal.
This should have equal portions of lean protein (lean chicken, turkey, beef or fish) and complex carbohydrate (oats, rice).
Do the same about an hour after you train with weights.
A huge meal is not necessary, just enough protein and carbohydrate to refuel and encourage healing in the body.
Related: How Heavy Weightlifting Affects Diet
Easy Powerlifting Tips: Change it Up Every Two Weeks
If you’ve ever reached a point in your workouts where it feels as though you are just not gaining any more muscle, then you’ve hit a plateau.
Plateaus tend to impact almost everyone at some point or another unless you take great care to avoid it.
What exactly is a plateau? A plateau is any point in time where you go more than two weeks without any type of progress.
To the serious lifter, this translates to wasted gym effort and time.
To prevent plateauing make sure something in your program is always changing.
It could be the order in which you perform the exercises, the type of exercises you are performing, or even the amount of rest you take in between sets.
Not being able to increase the weight in a successive session means it’s time to change a different component of your program.
If you do that, you will be sure you get the results you’re looking for.
Remember Rest is Required
Last, but certainly not least, is to always remember to rest.
Many people make the mistake of training too hard, too often, without giving their bodies time to recover.
You pay a price when you don’t allow the body time to recover before heading back to the gym.
Rather than getting stronger, you’re just breaking it down even more and getting weaker.
Ideally, you should take one day of rest between each weight lifting workout.
But if your preferred workout is an upper/lower split where you work out more frequently, then make sure you have at least two full days off a week.
Time off does not mean you go and replace your powerlifting session with forty-five minutes of intense cardio activity.
This means rest–or even active rest with activities like a light walk, yoga, or swim.
Remember that pushing your body hard in other activities on the days when you are supposed to be taking it easy will impact your progress.
General Easy Powerlifting Tips for an Effective Program
Dehydration can make you weak and less effective in the weight room.
At a minimum drink 8-10 glasses of water each and every day.
Make sure you drink a lot of water during your workout as well.
Separate cardio from lifting
Serious lifters worry that cardiovascular training will hinder their ability to recover from intense strength training.
When and how you do your cardio makes a difference.
Try to separate your cardio days and strength days so that your cardio won’t hinder gains in strength and size.
For example, if your goal is to build bigger legs then don’t do a doing a tough cycling workout after you are dragging your legs from squats and lunges.
Save your cardio for the next day, or even 2 days later, to give your legs a chance to rest.
Easy Powerlifting Tips: Choose the Right Cardio Workout
If time doesn’t allow you to separate cardio and weights, and you must do them on the same day, then choose wisely.
Go for cardio work that focuses on body parts your weight lifting didn’t work on that day.
Choose cardio workouts that minimize microtrauma.
Microtrauma is the small tears to muscle fibers that are part of the process of building new muscle.
Keep in mind that running on hard surfaces like asphalt or concrete can be traumatic to muscles and joints.
This is also true of jumping rope.
Your best bets for low-impact exercise are swimming, cycling, and using an elliptical machine.
So, if you want to do rowing for your cardio, row on a day when your weight session doesn’t concentrate on your upper body.
Rowing works your upper body as much as your legs.
Great low-impact exercise options are swimming, cycling, and using an elliptical machine.
Regardless of what you decide to do, just be sure to hit the weights first.
This way you don’t want to wipe yourself out before your weight routine.
Lifting when you’re tired can be dangerous and you won’t get the most out of your session.
Try a Fitness Journal
Keep a record of what you do, and when you do it, with a fitness journal
Writing down the workout you are about to do, as well as your past workouts, will help you stay on track.
You can also take progress pictures, keep track of gains, and measurements of all your body parts.
Easy Powerlifting Tips: Avoid These Common Mistakes
Too Much Weight Too Soon
Don’t use too much weight, too soon.
If it’s your first workout it’s always better to start a little lower and work your way up.
Look in the mirror.
Do you see yourself swinging the weight or relying on momentum?
Then you can be using too much weight and your form is suffering because of this.
More momentum increases the risk for injury and reduces the effectiveness to the muscle group being targeted.
On the other hand, if you can perform 30 reps with a certain weight, it’s probably time to increase it a bit.
Tip: Increase the weight no more than about 5% at a time.
Don’t Rush It!
Try not to move through repetitions too quickly.
You don’t gain anything by lifting weights fast.
Lifting weight slowly, in a controlled manner, has many benefits.
You will have more total muscle tension and force produced.
Lifting slowly means more muscle-fiber activation both slow and fast twitch fibers, and less tissue trauma.
Keep your squats strong and steady with the help of the Dark Iron Fitness extra-thick barbell neck pad.
They cushion your neck, shoulders and thighs against the heavy bar during squats, lunges and hip thrusts.
A joint is only as strong as the muscles that cross it.
If you haven’t lifted in a long time, or ever, watch out for your joints.
Not Resting Enough
Not resting long enough, or resting too long; are both bad mistakes to make.
The recommended rest period is between 30-90 seconds, for overall fitness.
Final Thoughts on Easy Powerlifting Tips
Almost everyone wants to gain more muscle mass.
Like any other goal, if a plan is properly developed and followed, then bulking up can become a reality.
Your strategy must focus on proper nutrition, the right exercises and rest.
If you have a solid plan and you stay on course, then noticeable differences with physique can happen within the first month or even earlier.
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