Tag: Weight Training

Powerlifting for Men

Powerlifting For Men

500 squat

Powerlifting for men is different than powerlifting for women. This is because women are generally able to handle more workloads relative to their one rep maximum, versus men. Men are genetically stronger so they can handle heavier weights, but cannot do as much work compared to women who do strength training.

This means that women can handle more work and frequency of training, while men require less work and need more time to recover from weight training. At the same intensity relative to their one rep maximum, women can, and should, do more repetitions, while men cannot, and should not.

When programming a powerlifting workout for men there should be more sets and fewer repetitions. When programming a powerlifting workout for women there should be fewer lets and more repetitions.

For example, for a squat workout, men should do 8 sets of 3 reps using 80% of their one rep max, while women should do more like 6 sets of 5 reps at the same intensity. The workout for men would total 24 reps while for women it would total 30 reps.

The main difference between powerlifting for men, versus powerlifting for women, is men get big and bulky with strength training while women get slim and sexy, or more toned. This is due to hormonal differences. Men naturally have a lot more free testosterone than women which makes any sort of new muscle stimulus lead to growth. For women, the same stimulus still leads to growth, but at a much slower rate. So women tend to just burn fat with weight training workouts instead of growing.

Of course, with strength training, women can become stronger than men. It just takes longer due to slow growth rates.

Get stronger than ever with a Custom Powerlifting Program made just for you!

Or check out our FULL POWER Powerlifting Program!

Example Powerlifting Workout For Men

This is an example powerlifting workout for men based on the Mathias Method Strength System.

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Squat Workout For Men

Warm-Up & Technique Work:

Weighted Chin-Ups                                                               – x 25 total

Box Jumps                                                                             3-5 x 3

Pause Squat (<50%)                                                             3 x 5

Main Lifts:

Squat                                                                                        8 x 3 at 80%

*Overload Set                                                                         1 x Daily Max

Deadlift                                                                                    4 x 6 at 60%

Accessory Work:

Dumbbell Rows                                                                      4 x 6-8

Dumbell Curls                                                                        4 x 8-10

Side Planks                                                                            3 x 45 sec.

Mobility Work                                                                        10+ min.


To learn everything you need to know about strength training and powerlifting for men, get our complete Mathias Mathias Method Strength System Guide!

How to Powerlift for Men

As you can see, powerlifting for men is pretty simple. However, how you do your workouts is just as important, if not more so, than what you do. It is all in the details because the details can make or break a lifter.

That is why we created the Mathias Method Strength System. To teach powerlifters and athletes the most effective ways to build strength.

All you have to do is follow the system to know you are getting the best results. You can apply it to your current powerlifting program, or get one from us.

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Powerlifting

Mathias Method Powerlifting

Powerlifting done right!

Check out our FULL POWER Powerlifting Program!

raw powerlifting squat

Powerlifting is the sport of strength! It is a competitive strength sport that takes years of hard work and consistent dedication to become proficient at. If you want to perform well, then you need to be strong!

What makes powerlifting so great is that it is the perfect place for everyone to start! This is because powerlifting focused primarily on building strength, using proper technique. Many people want to go straight into training for specific goals but have nothing to build off of. Then they train in circles and never reach their goals.

Strength is the base for all other training goals.

Powerlifting provides a solid base of strength that everyone needs before moving on to more specific training goals. By getting stronger it is easier to:

  • lose weight,
  • build muscle,
  • look aesthetic,
  • be healthy,
  • prevent injury,
  • move athletically,
  • increase performance,
  • run faster,
  • jump higher
  • and more!

By getting stronger it is so much easier and faster to obtain these other goals without being held back by weakness!

Powerlifting Done Right!

The Mathias Method Strength System was made for powerlifting, and focuses on how to get stronger the right way! It is based on strength first, with an emphasis on how to lift properly, and uses smart programming with a simple design created for success!

The Mathias Method Strength System is perfect for powerlifters because it was made for powerlifting!

Whether you are an absolute beginner looking to learn how to get stronger or an advanced Strength Warrior looking to perform better in competitions, this is for you!

We teach you everything you need to know from how to lift properly, to program design, to choosing your competition attempts.

If you truly want to do well in powerlifting and build the most strength, then you need to go above and beyond what other programs may have you do. You have to add in more work and do the hard stuff. The things that are not always fun, but always work.

To start, you have to use only the most effective weight training exercises that build the most strength and muscle mass. Machines are great if you need to build up one small muscle group, but not nearly as effective as free weights when it comes to strength. Every lift in powerlifting is a full body exercise, so make sure your whole body is working. Don’t think to target one area. Target as many muscle groups as you can at once and whatever is weakest will become stronger.

If you are not getting stronger, then you are getting weaker.

What Is Powerlifting?

Powerlifting is the sport of strength! It is a competitive strength sport that takes years of hard work and consistent dedication to become proficient at.

The goal of powerlifting is to build as much strength as possible. Powerlifters then test their strength with 3 power lifts; the squat, bench press and deadlift. The more weight they can lift with these 3 exercises, the stronger they have become.

Powerlifters use the most effective power lifts to get bigger, stronger and faster. The squat, bench press and deadlift are the absolute best exercises to build strength, which makes them the focus of this strength sport.

If you want to build the most amount of strength possible for your body size, then you need to be squatting, bench pressing and deadlifting, often. These 3 lifts allow you to lift the most weight in the gym and create the greatest stimulus for growth.

Overall, powerlifting is all about using weight training to get stronger. The focus is on improving your entire body’s strength using the most effective power lifts and accessory exercises rather than muscle specific machines.

What Is A Powerlifting Meet?

A powerlifting meet is when powerlifters test their strength by attempting maximal lifts on the squat, bench press and deadlift. Each lifter gets 3 attempts at each lift to lift the most amount of weight. If the maximum amount of weight they can lift increases in one or all three of these lifts, then they know that they have become stronger!

There are numerous weight classes for lifters to attempt record-breaking lifts in, ranging from 50kg-140kg+ (110lbs-308+lbs). Lifters are further divided into groups of different lifting styles ranging from no equipment (100% RAW) to geared lifting (single or multi-ply lifting suits).

Every powerlifting federation has different rules and regulations for how to lifts must be performed, but for the most part, the rules are simple.

Powerlifting vs. Bodybuilding vs. Weightlifting

Powerlifting is different than Olympic style weightlifting, (which is done in the Olympics) because weightlifting focuses on the snatch and clean & jerk lifts to test their speed, strength, and technique of a lift, where powerlifting focuses on brute strength. 

It is also different than bodybuilding because powerlifters focus on staying within a certain weight class where bodybuilders simply focus on aesthetics or looking lean and muscular. Powerlifters do not need to look good, they just have to perform well. It is said that comparatively, bodybuilders look really strong, where powerlifters ARE very strong.

 

Programs

Custom Powerlifting Program

Powerlifting Mass: Volume Training Program

Powerlifting Power: Dynamic Training Program

Base Of Strength Training Program [Digital Version]

How To Squat Guide and 12 Week Strength Program [Digital Version]

How To Bench Press Guide and 12 Week Strength Program [Digital Version]

How To Deadlift Guide and 12 Week Strength Program [Digital Version]

 

Links

How to Squat

How to Bench Press

How to Deadlift

How to Sumo Deadlift

How to get Stronger

How to Build Muscle Mass

Choosing your attempts

Grass Valley Powerlifting

Powerlifting Meets

Strength Warriors

Mathias Method Strength System

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Rotator Cuff Exercises for Strength

Rotator Cuff Work

Purpose:

  • Increase Rotator Cuff Musculature Strength
  • Improve Shoulder Integrity

Prime Movers:

  1. Infraspinatus (Shoulder)
  2. Teres Minor (Shoulder)

The shoulder joint is the most movable joint in the body and can obtain an injury relatively easily if not treated properly. Knowing this, Rotator Cuff Work is crucial for complete shoulder health.

The rotator cuff musculature is composed of multiple small muscles that hold the shoulder joint into its socket. If these muscles are weak or out of balance then your shoulder health is compromised and you are at high risk for injury.

With this in mind, doing some shoulder mobility and rotator cuff work will allow you to move better and get stronger.

Commonly, our shoulders have enough, or even too much, internal rotation strength from things like Bench Pressing, and we need to increase the external rotation strength to help establish balance.

How To Work The Rotator Cuff Properly

  • To work the external rotators of your shoulder, you must go through an external rotation of the humerus, or upper arm bone, with appropriately added resistance.
  • It is best to use a band or cable with light resistance to keep constant tension on the muscle while doing many repetitions.
  • Begin by grasping a band, or single cable attachment, with one hand. Have the band or cable anchored near hip height.
  • Go through multiple movements that include external rotation of the humerus such as with your elbow out horizontally from your shoulder to where you rotate your hand back over your shoulder, or to your side where you rotate your hand out laterally.

how to bench press more weight book Bench BIG with our “How To Bench Press” Guide!

Everything you need to know about building a BIG Bench!

Includes a 12 Week Bench Press Program, Workouts, common Bench Press mistakes and how to fix them, and so much more in this nearly 100-page master guide!

Learn more!


More Accessory Exercises…

View All Exercise Descriptions


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What is RAW Powerlifting?

The Definition Of RAW Lifting

The definition of RAW Powerlifting. Plus, the minimum and maximum amount of lifting equipment and gear you are allowed to use in competition.

raw powerlifting squat

The following is the definition of what we powerlifters consider a lift to be done “RAW”.

“RAW” determines the assistance you are allowed to use for training and testing your lifts. What we consider to be RAW is the same as what most sanctioned Powerlifting Competitions also consider to be RAW.

This is different than what is considered to be 100% RAW. 100% RAW means without any assistive equipment at all, as if you were only lifting in shorts and a t-shirt.

RAW lifting allows for some safety equipment to accommodate more people and promote the safety of the lifter, above all else.

To be considered RAW when lifting you can use the assistance of:

  • a weight lifting belt,
  • non-supportive knee or elbow sleeves,
  • chalk as needed,
  • and wrist wraps if needed.

*Non-supportive knee and elbow sleeves are used to promote joint safety by keeping them warm but add little to no actual lifting support.

This amount of equipment promotes the safety of the lifter while allowing for only necessary assistance.

Overall, the lifter has to do the lift, not the equipment.

The more equipment you use, the more you have to rely on when it counts. It is best to only use what you need to be safe and save the rest for when you absolutely need it.

RAW Powerlifting Programs >>


Drugs and Supplements

Being RAW also does not allow the use of drugs or special supplement regiments that greatly improve a lifter’s strength, recovery or muscle growth.

Basically, if you would fail a drug test using it, then it is not RAW.

To be clear, no supplements are needed to make your program work as effectively as possible. It is all about how much you put in.

Lifting Equipment

Lifting equipment is anything that directly improves your ability to lift more weight. This could be very light assistive gear, such as knee or elbow sleeves, all the way up to extremely supportive gear, such as lifting suits.

One of the most common pieces of equipment to be used is a lifting belt. When used properly, a lifting belt allows you to better brace your core for stabilization by increasing the intra-abdominal pressure placed on your spine. By increasing stabilization you are enabled to lift heavier loads.

Equipment can improve lifter strength and safety, but can also have adverse effects when used improperly.

If any one piece of equipment is used too frequently, then it will limit your body’s ability to grow stronger in that area. Essentially, the equipment will become a crutch that then must be used every time training occurs in order to keep up with the strength developed in other non-supported areas.

The most effective way to use equipment is only when it is necessary.

For example, when using light to moderate loads (<75%) avoid using any equipment at all to build greater strength in all areas. Then when you put on equipment for maximal loads (>80%) you will be that much stronger.

Even if you have an injury, only use the equipment when you need it. If your injury does not hurt, then do not cover it up with equipment. Allow it to grow stronger.

When you are building strength, use little to no equipment.

When you are testing strength, use whatever you can to improve your lift.


Strength Programs >>

Get the latest Powerlifting News >>

Linear Weight Training Program for Beginners

Linear Periodization

Weight Training Program for Beginners

This program is based on the Legendary Mathias Method Strength System and follows our Strength Principles.

girls who squat


This is a basic linear periodization program for weight training beginners. 

Linear Periodization is a programming style that gradually increases intensity while decreasing volume over time.

This style of training has proven effective in all stages of training. This program is especially great for beginners, because of its simplicity and effectiveness.

In this program, there are 4 training days each week. Each training day focuses on one Main Lift

The intensity of the main lift will increase each week, before cycling back to the start. Your training volume will do just the opposite, going from high to low.

You can mix your training and rest days any way you like, such as 2 on one-off, or 4 on 3 off. Just make sure you get in all your training each week. 


Periodization Chart

Phase 1   4 x 10

Phase 2   4 x 8

Phase 3   5 x 6

Phase 4   5 x 5

To find your starting weight at the beginning of the program, you will need to take 1 week to find your 15 repetition max for each lift. After you find the heaviest weight you can do 15 clean reps with, begin your week 1 training with that weight.

You will stick with each volume phase for as long as you can until you can no longer do the work volume with your increasing intensity.

For example, if you can do your 4×10 with 100, 105 and 110 pounds during the first 3 weeks, but you fail on the 4th set of 115 pounds on the 4th week, then week 5 you will start doing Phase 2’s 4×8 with 120 pounds and so on until you have to move onto Phase 3 and 4.

After you can no longer do 5×5 with your increasing intensity, start over again with Phase 1 with your starting weight being the last weight you were able to complete all 4×10 with. From the example above, this would be 110 pounds.

Each week add 5 pounds to your upper body lift weights (bench press and military press) and 10 pounds to your lower body lift weights (squat and deadlift).

If that is too fast of a progression for you, then first make sure you are recovering well, and if needed, add less weight.

Keep track of your weights each week, because you will need to know them later on.

*You can switch out any accessory exercises if needed, but try to stick to the ones written as they are most effective.


Workout 1 – Squats

Technique Work (<50%):

Pause Squat   3 x 5

Main Lift:

Squats   See Chart

Main Accessory (<70%):

Deadlift   4 x 6-8

Accessory Work:

Leg Press   4 x 10-15

Barbell Rows   5 x 8-10

Dumbbell Curls   4 x 10-15

Planks   3 x 60 sec.

 

Cardio/Conditioning   10-20 min.

Mobility Work   10+ min.


Workout 2 – Bench Press

Technique Work (<50%):

Paused Bench Press   3 x 5

Main Lift:

Bench Press   See Chart

Main Accessory (<70%):

Military Press   4 x 6-8

Accessory Work:

Dumbbell Press   4 x 8-10

Press Downs   4 x 10-15

Face Pulls   4 x 10-15

Weighted Crunches   – x 50

 

Cardio/Conditioning   10-20 min.

Mobility Work   10+ min.


Workout 3 – Deadlift

Technique Work (<50%):

Deadlift   3 x 5

Main Lift:

Deadlift   See Chart

Main Accessory (<70%):

Squat   4 x 6-8

Accessory Work:

Dumbbell Rows   4 x 8-10

Lat Pull-Downs   4 x 10-15

Barbell Curls   3 x 8-10

Side Planks   3 x 30 sec. each side

 

Cardio/Conditioning   10-20 min.

Mobility Work   10+ min.


Workout 4 – Military Press

Technique Work (<50%):

Military Press   3 x 5

Main Lift:

Military Press   See Chart

Main Accessory (<70%):

Bench Press   4 x 6-8

Accessory Work:

Skull Crushers   4 x 10-15

Dumbbell Reverse Flyes   4 x 10-15

Dumbbell Lateral Raises   4 x 10-15

Leg Raises   – x 50

 

Cardio/Conditioning   10-20 min.

Mobility Work   10+ min.