The 2nd edition , listed here, goes into greater detail about which accessory movements best complement the primary lifts of the program as well as general nutritional guidance. This gives it a leg up over cookie-cutter programs that are better suited for novice lifters.
It also includes sections on deloading, speed work, RPE, and nutrition, making it a well-rounded read for lifters. It is best suited for lifters with a bit of experience looking to improve their routines and nutrition. In the world of advanced powerlifting, no name carries more weight than Louie Simmons. Founder of the legendary Westside Barbell club, an invitation-only gym where some of the strongest powerlifters in the world train, his methodical and research-based approach to powerlifting is second to none.
An accumulation of 30 years of experience, the Barbell Book of Methods is well worth the price tag, though it is recommended for advanced lifters only. The Bench Press Manual provides training and technique recommendations for both raw and equipped lifters. This is a less expensive option for those looking for bench press advice from Louie Simmons. Note: following the recommendations within the book will require the use of chains, bands, boards, etc. Same as above, but for the squat and deadlift.
Again, this is less expensive than the Westside Book of Methods while still getting the sage wisdom of Louie Simmons. Note: following the recommendations within the book will require the use of chains, bands, boxes, etc.
In contrast to many beginner programs that program the minimal stimulus needed for a response, High Frequency Powerlifting provides a research-backed approach for incorporating higher volume workouts to help develop work capacity, strength, and movement prowess. The best selling book is packed with actionable advice for women looking to build muscle, gain strength, and look good along the way.
This book treats women as athletes that require real weight training in order to get fit and lean, not baby weights and endless cardio.
That is not to say is not suitable for beginners. Instead, it assesses the current state of the reader and builds from there — all levels of lifters welcome. Includes 6 months worth of programming and nutrition plans to set everyone up for success depending on where they are today.
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He is probably most famous for his concept of utilizing maximum recoverable volume in the most optimal way: through focusing only on compound and secondary exercises that produce the most results.
He has several different plans including beginners, intermediate, advanced, and lift-specific routines that are all based on scientific principles and are highly effective. And the programming for this segment of lifters follows specific guidelines. While this is a decent and simple baseline to go off of, it misses the point entirely.
Each individual has a different starting point, and more importantly different genetics. While you may be classified as an intermediate in 6 months, the same will not be true for others. Once you are unable to continue adding weight each powerlifting workout. Originally developed on the Reddit Powerlifting subreddit, nSuns takes concepts from the standard Program and Sheiko Powerlifting Routine and combines them into one powerful plan. But make no mistake, it is still highly-effective for more seasoned intermediate lifters.
To do this, it incorporates a dynamic system of three different workouts each week: a high intensity day, a high volume day, and an active recovery day. It could even be considered more effective than Stronglifts for those reasons. What makes this plan so powerful is the inclusion of pyramid technique where the weight is increased each set until the last set where lifters push themselves for a new personal best. It can be used by anyone who is an intermediate or advanced lifter for rapid results.
But beware that it is highly taxing and requires a solid powerlifting meal plan and diet to recover and maximize results from the given exercise. Another great reason to use this program is because it includes a press overhead. With only one rest day making it a true 6 day workout routine , it is only recommended for high-level intermediates or advanced lifters. Once you have stopped making results with the intermediate routines above, you are time to move on to a truly advanced powerlifting program.
This typically means you have been training for at least four or five years consistently. The plans utilize extremely advanced periodization techniques with an intense level of volume. Truly, only the boldest and most advanced of lifters are able to complete and benefit from these plans. Using progressive overload based on scientific studies, the program centers around 4 distinct phases.
Each phase lasts for a period of one month, making it a week plan that can be repeatedly indefinitely. Boris Sheiko, the legendary Russian powerlifting training coach, created the Sheiko Program around extremely high frequency. By completing each lift multiple times each week with a very specific load, lifters gain high levels of neuromuscular coordination translating to extreme gains in strength in a short period of time.
Due to the insane levels of exercise frequency, it is only intended for extremely elite lifters though he does have versions of the plan for beginners and intermediates as well. An advanced spin-off of the famous nSuns plan, nSuns CAP3 utilizes cyclical AMRAP progression to supercharge results for seasoned lifters who can handle and benefit from the intense volume.
Gaining popularity in recent years, powerbuilding programs are designed to build strength and muscle mass. By building workouts around the compound lifts with the correct load , and including a large amount of volume on accessory lifts, you get the best of both worlds. In essence they are hybrid powerlifting-bodybuilding routines.
Beyond that, many consider powerbuilding routines to actually provide more strength and size results than a powerlifting and bodybuilding program alone. Lastly, know that your powerlifting diet needs to be spot on to take advantage of the intense muscle-building results. With that said, these are not recommended for weight loss during a cut. This powerlifting hypertrophy program developed by the Physiqz team takes the top ranking for powerbuilding routines.
Developed by the well-known lifter Brandon Campbell, PHUL Hypertrophy Training is a powerbuilding plan that focused a bit more on strength than on size. The acronym stands for Power Hypertrophy Upper Lower.
While it still falls into the powerbuilding category, it is more appropriate for competitive powerlifters in the off-season who want to put on size while keeping strength as the number-one goal.
While his credentials speak for themselves, the results from using the plan leave absolutely no doubt as to its effectiveness. Utilizing a 4-day per week system, PHAT focuses on strength training during the beginning part of the week and hypertrophy during the second part a very unique and effective load technique.
It uses the same framework and structure as the PHAT workout , but adds even more volume to help high-level intermediate and advanced lifters pack on even more mass and strength. Keep in mind that is is only recommended once you have stopped progressing from the original PHAT plan. Designed to increase strength in just one lift at a time, these plans are perfect if you need to address a weak point or simply want to put all of your effort into just one area of the body.
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