If you are a bodybuilder or a powerlifter, it is important for you to workout on a regular basis so that you can achieve your strength goals easily. But when you are unable to go to the gym due to lockdown or any other restrictions, you have the option for creating a home gym for yourself. In this way you will not have to worry about going to the gym everyday because you can work out or do exercise in the comfort of your home. Therefore, if you want to enjoy a large number of benefits, it is important for you to know how to create the perfect powerlifting home gym!
This is especially very beneficial when you have extra space in your home so that it can be turned into a gym where you will spend quality time while powerlifting. But for this you will need to buy the best quality powerlifting equipment as it will help you in performing workouts at home effectively. This is the best way of building body strength because the right kind of equipment is very important as it helps you in making real progress so that you will get the best fitness results.
What You Need
There are different things that you will need to keep in mind when you are creating the perfect powerlifting home gym. But the most important thing is to have a good setup for the main power lifts; the bench press, squat and deadlift. These three exercises are the most important for making real progress. But if you don’t have enough funds for the purchase of these gym equipment, you can always invest in used gym equipment. It will help you save a lot of money in the long run.
You will need these basic equipment for your home gym because it enables you to perform these lifts along with assisting you to strengthen these lifts. Moreover, you will get immense benefits from powerlifting as it helps you to attain raw strength so that you can perform even the most difficult physical activities.
The valuable addition of the used gym equipment is extremely important in helping you achieve your goals so that you will be able to get the best kind of results. Plus, you will get this equipment for a discount making for a great budget friendly option for your home gym. And you will no longer have to wait at commercial gyms for your turn to use any particular equipment when you have set up your own home gym.
Benefits of a Powerlifting Home Gym
There are many benefits to having your own powerlifting home gym. For one, you can workout anytime you want at your own pace, without leaving the comfort of your own home. And you never have to wait on others to get done using the rack before you can use it. That alone will help to save you a lot on gas and time.
On top of that, you can squat, bench and deadlift any and every day you want too! If you need a some guidance, check out our Strength Programs.
Therefore, if you are interested in enjoying all these benefits, then you should make use of used gym equipment while making your powerlifting home gym. It will offer immense benefits to your time and body.
It’s incredibly useful feedback that can save you injuries and a lot of frustration.
#5 – Keeps Energy In The Tank
Usually, most people are going to be performing more than a single heavy compound lift during a workout.
So pacing yourself is really important. And pyramid training does that for you. Each set increases the workload but decreases the reps.
So your total volume is moderate rather than insanely high. This then allows you to repeat the same process on other lifts and exercises.
Conclusion on Pyramid Sets in Training
Pyramid sets have many benefits, including psychological ones, not just strength and muscular based ones. Implementing them into your training from time to time is a great idea and shouldn’t be overlooked.
Are you always tired, sore and lacking progress in the gym? If so, then you are likely not overtraining, but rather under-recovering! Because the biggest difference between overtraining and progress is how well you recover from your workouts. So here are the best post-workout muscle recovery tips for athletes and lifters that love to push it to the limit!
“It doesn’t matter what you can do in the gym, if you can’t recover from it.”
First, if you fail to recover properly after your workouts, then over time this can lead to overuse injuries, like tendonitis. These types of injuries can hold you back from progress in the gym and on the field. So, if you have an overuse injury, make sure you know how to recover from injuries properly.
Recovery is the most important part of every workout plan. Without proper recovery, all you are doing is breaking your body down. Recovery is where you build it back up.
So, to continuously get stronger and make progress, you need to not only work hard but recover hard too. And that all begins with knowing how to recover properly from your workouts.
Even with the best workout program, you will make little to no progress if you don’t recover properly. So, no workout is complete until you have recovered from it.
“No workout is complete until you have recovered from it.”
First, proper workout recovery starts as soon as the workout is complete. And the first step is finishing your workout with some mobility work. As in stretching and/or foam rolling for at least 10 minutes to help keep your muscle and joints healthy, while preventing injury. Remember, a healthy muscle is both strong and flexible, so don’t skip out on this part.
Next, and most important, is sleep. Without proper sleep, your body cannot function properly. Let alone rebuild and grow after a hard workout.
Your body grows, and recovers, when you’re asleep, not when you are awake. You can refill your depleted fat and glycogen stores (muscle fuel) while you’re awake, but you can only grow and repair your muscles while you are asleep.
And how much sleep you need depends on many factors. Everyone is different and requires a different amount of sleep to recover from everyday life or the additional stress of exercise. However, we can set some general standards that fit most individuals in given categories and you can adjust from there.
How Much Sleep Do You Need?
Kids and Teens: Most kids and teens require between 8-10 hours of sleep while growing. They have the largest range of sleep time because everyone grows at a different rate. You can assume those that grow faster or do the most activity need more sleep than those that are less active and slow to grow.
Adults: The average adult needs 7-8 hours of sleep just to perform normally without additional activity or exercise. Women require a little less sleep than men, which may be due to men generally being larger in size.
If you workout: Those that workout regularly will need an additional 30-60 minutes of sleep after every training day, depending upon the overall intensity or work volume.
Athletes: Athletes require 9-10 hours of sleep for full recovery due to their large workloads and intense training which places a lot of stress on their bodies.
These are general guidelines for sleep which can be adjusted depending upon how you feel. If you are still tired you (may need to go to sleep earlier, to get more quality sleep, or you) may need to increase your sleep time by 30 minutes.
Overall, sleep is the most important aspect of recovery as that is when your body rebuilds itself.
Next, nutrition is also a vital part of proper workout recovery. You need to eat enough food and get enough calories for your body to rebuild what it has lost during your workout. If you don’t, then you cannot recover fully, even with proper sleep.
For most people, eating a normal and balanced diet is enough to recover from a few weekly workouts. However, if you are an athlete or do any form of intense training, then you may need more nutrients for proper recovery. This may be as simple as an additional meal on workout days or larger meal portions throughout the day.
Now, many people believe that they need to take supplements in order to recover from any light to intense workout. This is not the case. Supplements can be helpful, but it is best to get your nutrients from food, rather than taking a bunch of supplements. Learn more >>
The Protein Myth
Myth:You need to get in at least 20-30g of protein within 30 minutes post-workout for proper recovery.
This is absolutely NOT TRUE and doesn’t even make sense. Remember, your body can only grow while you are asleep. And if you are taking protein immediately post-workout, it is going to be used as energy by the time you get to sleep. So, as long as you get enough protein, and other nutrients, throughout the day, you are set. Timing doesn’t matter that much. Also, it is always best to eat real food instead of taking supplements.
It is not only important that you get enough calories, but also the proper nutrients for your body to have the supplies needed for recovery. The main piece of this is protein. Though we do not need as much as many people believe.
Protein is the main building block for rebuilding and growing broken down tissue. Knowing this, those that break down tissue often, through exercise and other various activities, should consume slightly more protein than those that do not exercise regularly.
The average person needs 0.4-0.5g of protein per pound of bodyweight daily just to replace tissues lost during normal daily activity.
Those that exercise need more to replace and rebuild their tissues. Usually, that is 0.5-0.7g per pound of bodyweight daily. This may seem too low to what many people believe, but remember that this is just the bare minimum that you need for tissue replacement and recovery.
It is recommended that athletes and those that do strength training regularly, consume about 1g per pound of bodyweight daily. However, it is recommended that you do not exceed 1.5g per pound of bodyweight daily as this can place a lot of unnecessary stress on your body’s digestive system to metabolize it. Plus, protein makes for a bad energy source.
Realize, that your body can only build so much muscle mass per day. So, consuming excess protein will just add to your total calories for the day. Then it will either be used as a low energy source or stored as fat.
So, it is best to use carbohydrates (fast energy) and fats (slow long-lasting energy) as your fuel sources while using protein for its purpose of building.
Carbs and Fats
Carbs and fats are your body’s energy sources. However, they are both important for proper recovery.
Carbs help with hydration and give your body the energy it needs to both recover and perform. Fats help transport and store vital vitamins and minerals. Plus, they are a long-lasting energy source for endurance. So, you need a reasonable amount of each for the best results.
Active individuals should have 2-4g of carbohydrates per pound of bodyweight daily. And at least 0.25-0.5g per pound of bodyweight of fats to fill out your total caloric intake needs.
Most of your carbohydrate intake should be 1-2 hours before, during and after your workout for the day.
Vitamins and Minerals
Though your macronutrients (protein, carbs, and fats) are important for recovery, it is also vital that you get enough vitamins and minerals. These can be obtained through a healthy diet consisting of many fruits, vegetables, dairy and meat products. If you are lacking one of these categories of food, you need to find a way to include them more or replace the nutrients you are lacking through supplementation.
To help, you can take a daily multivitamin as a base amount of nutrients to give your body daily, but you should also be conscious of what you are eating and what nutrients you need more of.
Calcium + Magnesium
Sodium + Potassium
Calcium is important because you use it in every muscle contraction. Without calcium, your muscles, including your heart, would not be able to contract. Of course, it also helps increase bone density along with the added stresses of strength training.
Magnesium works with calcium, as a vital building block for our tissues and helps with muscular function.
Sodium and Potassium are two other vital electrolytes for workout recovery and performance. These electrolytes work together to regulate water in and out of cells and perform many other important functions within the body.
Part of getting enough nutrients for full recovery is hydrating. Without proper hydration, you are slowing down your recovery process and making it hard to absorb and transport the nutrients you need.
Also, you need to drink enough fluids to not only replace what you’ve lost but also excrete the waste. This is because every time you workout, you are breaking down tissue. And that tissue needs to be disposed of in some way. Most of it is excreted in your urine. Which is why it is so yellow post-workout.
If you only drink minimal amounts of fluid, then your body will use most of it to excrete the waste instead of rehydrating you.
To counter this, drink at least 0.7 times your bodyweight in ounces of water daily. And an additional 16 ounces for every 30 minutes you workout.
With proper sleep and nutrition, you can recover from all the stresses you place on your body and continue to progress in your training. Just make sure to get at least 8-9 hours of sleep every day, stay hydrated, eat enough calories, consume 1g of protein per pound of bodyweight, and get in all of your vitamins and minerals so that you can be recovered as much as possible before your next workout. This will ensure the best conditions for you to progress in your training.
Of course, we all workout to get stronger. Yet, few people truly understand how to build strength properly. Then, even fewer people know how to continue building strength over time. This is because the stronger you get, the harder it becomes. That is unless you know what you are doing. This article will go over the 3 best ways to build strength for years to come!
Getting stronger is simple, it just takes a lot of hard work.
First, building strength is very basic and, over time, can be boring. As most people are looking for a new innovative way of how to workout, because it is more exciting than the simple formula that has been around for decades. The thing is, the ways to build strength have been the same since the start of time.
Now, to clarify, what we mean by building strength is your body’s ability to do more work (training volume), or lift more weight (training intensity), than before. By increasing your work capacity, or the amount of total work you can withstand, you are stronger than before. This is the same as the ability to lift a heavier weight.
These are the 3 best ways to continuously Build Strength:
First, by improving your technique you will train your body to move more efficiently. And as a result, improving your leverages will ultimately increase your strength potential; also known as, the ability for your body to get stronger.
Improving your technique includes improving your positioning throughout the lift; so that your body moves through the strongest positions. A simple way to picture this is by imagining lifting a weight off the ground. Such as during a deadlift.
During the deadlift, if you have an improper or inefficient technique, such as standing back away from the weight a foot or so, you will be out of position during the entire lift. Then you will not be able to lift as much weight, because your body will not be in the strongest position with the greatest amount of leverage. This improper positioning is often seen through back rounding and shoulder shrugging. And, of course, this would also increase your risk of injury.
However, by simply improving your technique by lifting the load closer to your center of balance you will improve your efficiency and be able to lift more weight. It is as simple as that!
What many people fail to realize during any exercise is that how you set up for the lift is equally as important as actually performing the lift. This is because if you set up improperly, the lift has no chance at being technically efficient, as you are already out of position. So, by simply setting up properly, your body has a better chance of using the proper movement pattern throughout the entire exercise.
Research says that it takes 300-500 repetitions to learn a new movement pattern and 3,000-5,000 repetitions to correct an improper movement pattern.
And, along with improving your set up, you can further improve your technique by improving your movement, or motor pattern. To do this you have to repetitively practice the same movement pattern over and over again. This will increase your body’s neurological signal to each muscle and further your movement efficiency.
It has been found that it takes 300-500 repetitions to learn a new movement pattern. But it takes 3,000-5,000 repetitions to correct an improper movement pattern. That may sound intimidating but, if you break it down, it is not as difficult as it seems.
To improve a movement, such as a squat, you can do as few as 10 repetitions a day for 30 days to start seeing a change.
With that in mind, it is best to learn how to move properly from the start of training by getting assistance from a trained professional. Or by training yourself with the right knowledge, as we provide here.
Just remember, technique improvement is a never-ending task that will always be changing as your body grows over time. But, as your positioning, neurological efficiency, and overall technique improve, your strength will increase dramatically!
Next, another way to increase your strength is by simply getting bigger. By gaining size and increasing your body mass you will be able to withstand heavier loads as they are lighter relative to your body weight.
By simply getting bigger, by building more muscle or increasing body fat, you will improve your mechanical leverages and allow for greater support. Of course, increasing your muscle size and density will allow for stronger contractions. But, as your muscles grow, they will also have a better angle of pull.
This is because as a muscle grows it slightly changes the angle the muscle fibers lay in and pull from, which allows for more efficient contractions. Plus, as your muscles grow, they will increase the number of myofibrils (“pulling chains”) within each muscle fiber. This will create more connections for your muscle to pull with, leading to a stronger contraction. But do not confuse this with increasing your number of muscle fibers.
You Cannot Build More Muscle Fibers
You are born with a certain number of muscle fibers within each cell, which cannot change. So the only way to grow muscle is through increased density or size. Both of these forms of growth increase the number of actin-myosin connections (the cells that go through the action of contracting each fiber) within each myofibril. And therefore the ability to create tension within a muscle.
The definition of muscular strength is the ability to create tension within a muscle. Any stress placed upon a muscle, which it initiates growth, will increase the muscle’s ability to create tension; through the addition of more myofibrils or actin-myosin connections.
However, body fat can also allow for greater strength gains. Though the addition of body fat does not directly improve the contractibility of a muscle it does also aid in improving the angle of pull; by adding mass and increases the energy storage within each muscle.
So if you do nothing else towards building strength, getting bigger alone will make you stronger.
Third, the most common way to increase strength is by consistently doing more work than before. This can be an increase in the total training volume or an increase in training intensity.
For example, if one week you do a certain number of repetitions with a particular weight. And then the next week you do more repetitions, you are building strength. Similarly, if one week you use a certain weight; and the next week you do the same exercise with a heavier weight you are, again, increasing your strength. These are the simplest formulas used by strength athletes to build strength.
Both of these progressive overload techniques are useful in building strength. And are commonly used together in a workout program. However, for both techniques to work, they must be done consistently over time to truly increase strength.
When building strength, your body will adapt to the stresses you place upon it. By continually increasing the stress placed upon your body, it will adapt by becoming stronger.
However, if you place too much stress upon your body without proper recovery your body will not be able to adapt fast enough. And you will see a breakdown in the form of injury or weaknesses of some kind.
Strength training is something where what you put in is what you get out. If you only put in a minimal amount of work you will get a minimal amount of results. If you train hard, stay consistent and always push for progress then you will continue to get stronger.
This is a 12-week advanced powerlifting program for peaking. The focus will be on peaking for your next powerlifting meet. That means more sets, fewer reps, and a lot of heavy weight. But, if you can get through it, this 12-week peaking program will make you brutally strong, guaranteed!
Powerlifting is a competitive strength sport that takes years of hard work and consistent dedication to become proficient at.
Lifters must constantly be working on their lifting technique and maintain that technique the best they can through the high-intensity workouts they endure. These workouts can often last hours depending on your strength level.
As you get stronger it takes more time to warm-up to your working weights and you have to constantly be adding more work through increasing the weight, sets and/or reps performed. Your workouts will often be 6-10 sets of few reps with the same weight to accumulate volume and strength over time. Numerous sets with few reps are the best way to gain maximal strength because you are practicing your setup and technique with intense weights, numerous times during a workout.
It’s All Focused on Meet Day!
Your set-up, how you perform each lift, along with everything else in this advanced 12-week powerlifting program, is focused upon obtaining the most strength for week 12. Week 12 is your competition or peak week and there should be no lifting done during the last 2-3 days leading up to your competition day. Do your training early in the week with little accessory work so that you are fully recovered before the meet.
This 12-week advanced powerlifting program will guide you through the exact work you need to do leading up to your next powerlifting competition.
Advanced Powerlifting Program Details
This is a 3-4 day per week advanced Powerlifting Program. You will have one main power lift for each of your 3 main workout days. These main lifts are the focus of your training and need to be done without variation. As in, don’t do box squats instead of squats. Do the lifts as written.
Workout 4 is an optional day for accessory lifts. For example, if you have a weak muscle group, then come in and train it. Use moderate intensity and volume. Do not overdo it. Save some for your main work.
Be sure to practice your lifts exactly how they are supposed to be performed in the competition. That means practicing holding deadlifts at the top and pausing bench presses as you get closer to the competition.
Also, on your main lifts, you can do an overload set to better prepare yourself for the competition. This is one set that is either an AMRAP (as many reps as possible) done with the same working weight or a daily max.
Only do this if your main work was not enough and you are feeling good!
For the daily max, work up to a weight that is difficult to do for that day, but you are still able to maintain reasonable technique. Your intensity set should never be done to failure because this teaches improper technique which will decrease your maximal strength potential.