Why I Don't Like POWERLIFTING (And You Shouldn't Either!)
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- Опубліковано 31 лип 2024
- Powerlifting is the competitive endeavor of lifting the most weight possible for a single repetition in the squat, bench press, and deadlift under a (relatively) standardized set of rules as set forth by its governing bodies. The spirit of the endeavor is to get as strong as possible, and with that there are many positive benefits that occur - both through the training that is required as well as through competition itself: bigger and stronger muscles, increased bone density, heightened self-esteem, camaraderie with training partners (and even with competition!).
However, since it is also a competitive endeavor it also takes on a "win at all costs" mentality for many people. This is where we start to see some of the negative aspects of the sport rear its head: things like PED abuse, as well as taking mechanical leverage and technical efficiency to obscene degrees that are technically within the scope of the rules (but some might argue not within the spirit of the game).
With the sport's widespread proliferation in recent years it has become somewhat synonymous with "strength training" in gym culture across the world. This has led people who have no intention of ever even competing in the sport to train as if they are powerlifters, and while this can be a good thing in many respects we also have to acknowledge that there are shortcomings to this methodology. If we acknowledge these shortcomings we can extract the greatest value from the endeavor while avoiding most of the potential negatives/pitfalls that it also confers. Thus, today I will present to you guys 3 of the top reasons why I don't like powerlifting in order to allow you guys to make this distinction for yourselves moving forward.
If you enjoy the video or simply find it thought provoking please hit the like button before you go, leave me some love in the comments for the algo, and share it around!
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TIMESTAMPS
0:00 Introduction & Premise
2:40 Check out FlexPro Meals!
3:10 3 Reasons I Don't Like PL
4:00 #1: Scope is overly narrow
6:37 Holes start to develop
10:07 Strongman is better for fitness
12:40 #2: Risk of overuse injuries is high
15:02 Specializing too early is the worst
16:29 Dad strength is real
18:35 #3: Is "Strength Dysmorphia" real?
22:50 What do you guys think?
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Those ultra wide grip bench presses with cartoonishly arched backs need to be banned in competition. If the judges can disqualify a squat or deadlift if the athlete doesn’t meet certain criteria for form, they can do the same with bench press.
These bullshit “bench presses” make a mockery of the sport and embarrass the lifters who attempt them.
Fr. can you imagine being a serious powerlifter and telling a friend about your hobby? Then they Google it up and this is the first sh- that shows up
I’m not a fan of those either.
You do realize that only a handful of lifters out of THOUSANDS & THOUSANDS other lifters have this advantage?
You got it
My main issue with powerlifting is that it leads a lot of people to forget the importance of overhead pressing and rowing movements, because they think the SBD are the "big 3"
By The definition of “big 3” that is the SBD, other movements are important but for powerlifters doing the sbd more is the most effective way to gain strength on the sbd. So for the programming its a necessity to gain strength on them. Otherwise i completely agree.
I think standing barbell curls are the most underrated functional movement. You are much more likely to lift something that way IRL rather than bench press
@achin , True. I lift like that at work every day. I would argue that strongman style lifts like stone carries are the most "functional".
absolutely, i fell into that when I was training and competing in PL. When I stopped training PL and more hypertrophy and general strength I noticed my OHP and rowing strength were so far behind my SBD strength and I also had stick arms.
sick storm of the light's bane pfp
REALLY enjoying this series!
Strenght dismorfia is a real thing. It can be hard when some 16-18 year old punk puts on 5 plates with the squat, meanwhile ive been lifting for almost 10 years and still dont hit that. All you can do is focus on urself knowing you will reach ur goals at ur own pace.
@Donald Pump - "Make America Lift Again" you never know whos on what but I genuinely believe a part of them is natural, Its alright tho. if i can reach what some of them achieve in 3-5 years at my early 30s il be happy
The rate of gain certainly varies across individuals! Ultimately, long term consistency is really what separates the wheat from the chaff.
@Donald Pump - "Make America Lift Again" some are natty. Youre just a non lifting hater
@@flaffa4837 you are not training correctly if in 10 years you haven't hit 5 plates on the squat. Or you're extremely short. Or maybe you don't want to be stronger, which is not a problem
@@jocaingles8464 yes in the last 10 years i havent trained correctly for most of the time. I started squatting 3 years after being an upperbody bro. Got injured over and over again due to poor technique and bad training decisions. I havent lifted for over 6 months without snapping my back. My whole training is now based on recovery and injury prevention, gains are getting steady. I am 6ft and do want to get stronger so no excuses there for not hitting those 5 plates xd
I can keep training to be able bodied, and not be too pigeonholed into one discipline. Great series.
Glad you've been enjoying it man!
Lol you said pigeonhole.
@@sebastiansegovia1415 it’s the name of the genuine mathematical concept. It’s called the pigeonhole principle. That’s why he used the term “pigeonhole”
Me too man. Just bought myself some rings to do calisthenics. I get bored of SBD some weeks and rings seem like fun
Excellent synopsis,also I've noticed that nearly all the straight-down-the-line powerlifting die hards I've known lose interest BECAUSE of the lack of variety and through sheer boredom and staleness in training if not over use injuries.
This ends up as them being completely out of shape as middle aged ex- lifters, especially those who have very little inclination to other athletic pursuits.
Yeah, once you couple the monotony with long term staleness and lack of progress because you are close tonypur Genetic potential...thats a recipe for low retention rates! Glad you enjoyed the video man.
get bored, go equipped
good point
Nothing better than calm and recollected natties talking about fitness and Life. I used to be very into powerlifting but realized it wasn't worth it in the long term. I now do bodybuilding and powerlifting hybrid, focusing on strength, long term healthy.
Glad to hear you found a good sweet spot for yourself there man!
"There are no sacred cows. I'll burn any of them. Even my own eventually". Man I love this channel lol.
Ha! Thanks bro!
the dummy strength is real, every time i see it im like "damn youd mog the shit outta me if you lifted" lol. example at work we move boxes. one dude was 6ft plus and fat but he would just bear hug lift these 130lb boxes with grills in them like nothing. i can do that but im too small to bear hug them as easily as he does. just naturally strong people out here
When you think back to how it started about the pure strength after branching off from weightlifting. The form was just what fit the proportions of their body. Realistically, it’s the rule sets that are making the sport a joke. Bring back odd lifts!
I say someone should create an Odd Lift sport where the big 3 are the: 1RM Arthur Lift, 1RM Jefferson Deadlift and 1RM Tibialis Raise
I definitely felt you when you talked about strength dysmorphia. I used to go to a small powerlifting gym, and they had a top 10 list of the big 3. I would try my hardest to get my name on there. And i did, but other, much stronger guys knocked me off the list. I was basically trying to compare myself to guys who were genetically and physically superior to me. Ended up getting tendonitis for my efforts. Its good to have goals, but also be happy with yourself
These guys themselves get vanished by a few years. Becoz they push themselves so hard thereby permanently damaging their knees or cartilage.
P
dude, amazing stuff. love the global 360 view perspective you bring to the fitness genre. as one who has recently turned 30 and is training hard it brings me hope in many aspects. I haven't really fit a "mold" in my last 10 years of training and it feels good to be reassured in this decision. godspeed.
Molds can be good for helping us to excel, but they can also be bad if we refuse to break out of them when the time comes. Glad tobhear the info has been valuable for you. Best of luck man!
@@EnkiriElite thanks! Got my third tough midder coming up this summer and that pushes me to constantly change up my regimen. Have to keep all around fitness in mind always.
There are so many ways to train, measure, and compete for “strength”. Excellent video man.
I really appreciate your thought process on so many points you made, and i feel like this video was a public service announcement/reality check for people to consider.
Im not planning on competing but i still get fixated on certain aspects of powerlifting.
You made many great points about strongman training, in where that type of training might be more sustainable long term and arguably being more fit/conditioned. I havent even started paying attention to strongman until the past year or less and even then i know enough to respect the many different implements they use.
Your last video and this one provides a lot of points why I follow a lot of the bodybuilders of the 1950s. The key was muscular hypertrophy and moving heavy weight, but not at the expense of your health and enjoyment of life
one of the positive things of powerlifting getting more popular is that commercial gyms have been forced to add new equipment like platforms, racks, etc to compete with PL gyms
next video: why I don't like crossfit or weightlifting
You’re an OG of the UA-cam fitness scene glad to finally have found your channel thru alpha destiny
Hope you enjoy the info brother!
Social media takes the strongest .001% of lifters and shows them all to you in a concentrated manner. Even when I hit 495/315/585 on SBD, I still won't measure up to them. So I just do my own thing and not compare myself to Instagram stars.
Late to the party, but this went how I mostly thought it would.
I do the crossfat shit offseason to try and mitigate the holes.
Strongman is definitely better for overall fitness.
Overuse injuries can be mitigated a bit with smart programming, and it seems like we're starting to see less of them (at least on the tested side).
EARLY SPECIALIZATION IS HORRIBLE. For all sports. Build a base of strength and athleticism kiddos. Play all the sports, lift from many different positions, and be well rounded. When it's time to specialize later, you'll be much better off.
Strength dysmorphia.... fuck
Looks like we got some grammatical holes as well, man. You don't "try and" do things. You "try TO" do them. Here's where I would put the laugh/cry emoji, but I'm not on my phone so instead I just look pedantic.
Agreed about the programming aspect. I think another aspect of injuries that is not talked about is the concept of just being beat the fuck up. Similar to "overuse" but not really overuse injuries anymore, just achy joints that are more apt to carry chronic low grade inflammation, and so overreact to minor stressors with excessive inflammation as well.
I think even if you avoid those more "acute" overuse injuries (oxymoronic, I know) that many people who partake in powerlifting still end up with the beat the fuck up effect eventually taking hold, simply due to the pounding and repetitive nature of things. I know it was starting to get to me when I was training the way I was training. Granted, when I was training for powerlifting my programming was stupid so maybe this point is moot, but I still think there is something to be said here.
@@EnkiriElite meatheads don't need no grammar, ask that teacher lady how much she can squat 😂
What age did you start training?
I loved this video! Everyone needs to hear this!
When you mention powerlifting, I recall a sad memory of a gym partner, friend, inspiration…Saw him the last time last year. He plays football, and doing other things mostly powerlifting to keep being active. I look up to him. Buff like you however I see the part of body dysmorphia. He seems jealous of my speed and fast recovery. I am not strong like him but his cardio seems down and just being careless. He has wanting to be big and strong…fast too. I should of support him more and inform to do not make silly goals(especially when I notice a usage of substance to look like that. I probably just gone blindsided to not see that). Probably took it the wrong way…I regret not able to find a way to contact and apologize. I miss him. He got me to train almost like him and treat me like a person. Not a monster/wild beast. Shame he isn’t around seeing my good progress on training.
@@Furkan-zf7hu I fail to do that part and others too.
I really appreciate you covering strength dysmorphia! I also think that I was the commenter that pitched it to you haha. It's on the Eugene Teo video I think 🤔. I've been stuck on 250lbs weight range for all the major lifts (except for the bench which is even more pathetic lol) for like 2 years. Good thing I enjoy the training process greatly as it gives me a purpose to actually go out and be productive.
I feel with powerlifting getting to be a bit more popular especially in the younger crowds, that slowly but surely the views/tides of fitness are slowly shifting in the right direction (whether those views will stay or disappear again is anyones’ guess) In comparison to bodybuilding, powerlifting along with the other performance weightlifting based sports show IMO a greater light on what lifting in general can do for someone and shows people that it can be about maximizing what you can do and how you perform, rather than obsessing about your looks. Whether someone is interested in weightlifting or not, everyone to some capacity in their life has or will likely have a form of insecurity about their looks and have that become an unhealthy impact on how they view themselves. Strength sports allow human composition to not be a factor that makes people unhappy with themselves in that regard as a consequence. My hope is that powerlifting becoming more popular will eventually lead to a world opening up of general strength training and athletic training to become more popular, and then eventually all of that becomes combined on top of training for general longevity and health can get added on top of that. Almost like a “hybrid” type of training. Maybe hybrid athletics? (Someone definitely hasn’t coined that yet right?) But maybe, the viewing of the fitness industry will eventually change to a point where now it can be viewed as simply a mean of allowing someone to increase their potential in accomplishing a physical goal whether it be in sports or just in life. Weightlifting is a valuable tool at our disposal that everyone can and should know how to use. But as always Alec, you raise great points more or less on the idea of “specialization being an abomination” and people generally take/show these extremes which doesn’t relate to the average everyday person and how they can better themselves and embrace a healthy and strong life style. So the message still needs to continue being put out there of exactly that, so Alec, please keep doing what you’re doing! And hopefully someday the fitness industry will finally reach a place of balance.
Hey man, thanks for the insightful comment! Not sure if you're new to the channel or not, but I've actually discussed these exact "hybrid athlete" concepts that you refer to here several times over the past year. Check it out!
ua-cam.com/video/MVn8Um48-GM/v-deo.html
ua-cam.com/video/6vxeuddNxdI/v-deo.html
@@EnkiriElite yeah man absolutely! I greatly enjoy your stuff have watched your channel for a little over a year now and have learned a lot. My mentioning the hybrid athlete was my attempt at being ironic and meaning that the idea was what you already promote and of how valuable that message is. That’s all. But seriously man, I think you’ve got a great and inspiring message and I enjoy learning from and supporting your channel!
@@NATO198 ahaa I missed the sarcasm there! That's my bad man. I'm glad you've been enjoying the content though. And best of luck with your training!
I hate the gym so much that back in my 20s I made my own woods gym ( I live on a farm) and I still do but now my set up is like the cruiser weight version of what tom haviland has... but it works and I learned in the last 2 years , how to go the gym since I have a job that requires travel.
Disgusting name
Love you and these types of video bro!!!
Love the lifts, don't like the sport.
Powerlifting is not the best proxy for generel strength and when it comes to athleticism, it leaves a lot to be desired. I heard Micheal Ray say that PL is on the level of a professional dart player when it comes to athleticism and I think that kinda funny and accurate.
Me too, I love the lifts and I make them them the priority in my training but not to pursuit a 1RM. I just use them as the base for building general strength.
@@omegamoonspell Same, I even care about my 1 RM and sometimes do strength blocks, just because I want to. However, when it comes claiming that ultra-wide sumo and insane arching is a proxy of generel strength (not even talking about the sport only focuses on 1RM and 3 lifts only), I gotta head out.
Please make this a series for any fitness discipline worth discussing. Also it's funny that you make this video since the Athlean X fan base accused you of being a power lifter meat head.
Great video! I was originally really gung ho about powerlifting but now I'm having second thoughts about it. I just enjoy general strength and conditioning training and I compete more as just a fun side hobby. I'm running 5/3/1 and it's perfect for my goals. Not overly specialized for increasing your 1rm and it gives flexibility if I wanted to focus on variations or different training goals.
So many powerlifters assume their strength transfers over to every other thing in the sun, deluded.
Well, there are actually examples of powerlifters doing other sports and dominating them, one of the best examples of this is Mark Henry, he was a insane powerlifter, and trained Oly weightlifting for only eight months and broke 4 national records, as a teenager. Not only that, he competed at the Arnold strongman classic, one of the most prestigious strongman competitions, known for being the "heaviest strongman contest on the planet" with basically no specific strongman training, and managed to win on his first try, and he was competing against the current world strongest man winner at the time.
@@benedictyeong746He is one in a milion. Insane athlete
I’m 52 and unlike most guys who compete at my age, I’ve never had any sport related surgeries. I starting lifting consistently in 1986 but not competing until 2019. I’m also not an elite lifter, certainly when compared to the top guys. I take a conservative approach; conventional deadlift, close grip bench with minimal arch, high bar squat w/o a wide stance, etc. I also mix in sprints, sled pulls and general work on the homestead even when in competition prep mode.
Okay boomer
Sounds like good stuff man.
you look damn good too man
Great video absolutely solid points love it really interesting ♥️
Thanks!
I gotta admit that I'm in the phase of my training life where I went back to training and competing in powerlifting as I wanna max out my strength. This video didn't discourage me one bit as I know where I am right now is just a phase and training goals will eventually change to something else like probably aesthetics or performance :)
I absolutely love your take on hybrid training. I would say the problem with strongman is most people dont have access to the implements you would need to do it properly.
Great explanation you provided for Strength dysmoprhia.
I know people hate on Rip, but those first 30 seconds in the video make me think about something he said along the lines “we don’t powerlift, we strength train there very different things”
He did get that part right! If Rip could be a little bit less dogmatic he would be great. That's really his kain problem.
The most interesting thing about that quote is that most of his programming is something that he claims is strength training. But it wants to be powerlifting so much that I don't think it's general enough for the large audiences he reaches, and it's not good for powerlifting either because of the arbitrary restrictions and beliefs he encourages.
For example, sets of 5 on a specific style of low bar squatting recommended to novices with little if any variation outside of that for the first few months or yearrs of training is a frankenstein of powerlifting and general strength training that isn't particularly great at either of those things. It is still more useful than maybe 90% of the bizarre things promoted by fitness influencers, but this doesn't say much).
IDK, i like to train powerlifting style but i do it because it is the way i enjoy training at the gym. For instance, i like to play soccer but i have absolute conviction that i will never play at any meaningful competition.
What i mean is that training oriented at a particular sport gives me more tangible goals.
I think the biggest factor that makes people get hurt with high weights relates to the strength dysmorphia aspect, instead of feeling good about small, incremental, non MAX PRs, these people will try to squeeze out every single last lb on a particular test day, leading to injury.
very good perspective 👌
Appreciate the shoutout to David Ricks. He’s definitely one of the most inspirational people in the sport to me, that longevity is ridiculous
Thanks for telling me this to keep me gradually making progress instead of racing ahead.
Sitting here waiting patiently to get butthurt when you eventually make "Why I don't like CALLISTHENICS"
Callisthenics is for chicken legs wannabe
Hahaha I hadn't thought of that one, but as soon as I read your comment I was like, yeah, I could make that argument ha.
I don't like free style calisthenics
I´m 34 coming back after almost 6 year layoff from lifting through crohns disease. I´m 6.2 underweight with 145 pounds. Before I got sick I did bodybuilding but I don´t want to get back to it. I found your channel and want to train like an athlete. My goal in the gym, what I want to accomplish is to be as physical fit as possible in a general sense! Some size, strength, power, speed, mobility. Where and how should I start with your programs? Calisthenics or get strong as possible before I train for gpp etc.? can you help me? I pay for everything of course, every program, personal coaching... thanks
Check out his website and Patreon!
If you are interested in coaching check out www.enkirielitefitness.com.
In general I would recommend starting with a tried and true beginner weight training program to build your bass first and foremost. Then begin to branch out more after that has been accomplished.
@@EnkiriElite thank you very much for responding to my comment, I never expected this but I thought I will try it. Which one of your programs should I purchase, finding fitness beginner or strength Hypertrophy novice program or both and with which one should I start with? Thank you very much
@@EnkiriElite I´m in a similar situation but I´m 42, not overweight, average dude, any differences regarding program selection? Goal is I want to achieve a decent level of fitness, above average, get strong, build some solid muscle to look good naked but no instagram sensation, build a above average level of conditioning and stamina and when I want to be athletic and healthy and to be ready for every task of life but for the average dude, not for a specific sport, just look and train and move like an athlete. I appreciate you
@@EnkiriElite same goals here!? which program?
Dude no wiser words that I haven't thought about before have ever been spoken
Yea man strength dysmorphia is real
Should b talked about more
225 bench at 16 years old and thats weak on the internet
I honestly enjoy the lower rep higher weight style of powerlifting training on compound lifts a lot, it’s fun for me to track my numbers. I’ve always wanted to get into strongman though because the variety in movements and events is fun. You need to be very strong and still have decent cardio to compete, though I would do it for fun more than anything.
To critique powerlifting I do think the goal isn't to be as strong as possible but rather to show others how strong you are, by any means. Either by shortening the ROM, using tools to assist your lifting etc.
When I was competing the goal was always to push it hard as possible, if I got 3 white lights I had failed myself, if I barely got 2 I had maximized the effort for that lift and I was satisfied.
Now I do mostly powerbuilding and I play soccer and floorball as my cardio of choice. My goal is to be an athlete that move and be nimble while relatively strong.
nimble on deez nuts
Long distance running was my first love. In high school I tried very hard to be good enough for college athletics but I was never quite good enough. In college I got into lifting and was encouraged to try powerlifting given that I seemed to be decently talented at it. However I found that treating lifting weights competitively takes the fun out of it. I never felt this way about running. Now I just lift weights to get bigger and see myself repping out a little bit more than last time.
I think a big problem with the sport is it's so ego-driven. Lifting heavy weights is much more ingrained into our culture as a measure of being impressive than other athletic endeavors. You're a lot more likely to see someone on TikTok moving heavy weight in the gym than an amateur long jumper putting up impressive numbers, for example.
Watching you and JVSchofield I have been changing from Calisenics to body building to power lifting and feel great. Specialization is for bugs 🐛
what was the biggest gamechanger in getting your hips to feel better post-powerlifting (pp)?
Isolating the different functions on their own and using those isolated functions as an opportunity to try to improve strength and mobility simultaneously...so performing different variations of hip adduction, abduction, and flexion as their own separate things.
I think I agree with literally every single word of this with you.
WOW! I like how you go to Kerr and Scotty! Great example!
Always educational.
Always felt like powerlifting is too limiting with how many big muscle groups you need to train to be competitive. Things like big biceps/traps actively hurt you by making you heavier and therefore less competitive. Personally I enjoy getting stronger in certain movement patterns so I train the powerlifting movements with the goal to get stronger at them but I also focus on movements like OHP, Dips, Chin-ups, Rows etc. and treat them similar to powerliftings movements.
Big biceps and traps obviously help in powerlifting. I can’t believe I have to even post this comment lol
@@BUFFALO_cougar_slayerwhy would biceps help? Biceps have the primary function of doing a curl like motion, don't tell me that would help you in your deadlift or bench, they don't really contribute in moving the weight through biomechanics. Just look at a lot of powerlifters, a lot of them have TINY biceps compared to triceps et cetera
@@DolphR Antagonist muscles. Biceps brachii. Latissumus dorsi. Teres minor. Stabilizer muscles aren’t mysterious entities. They have names and functions beyond just their primary functions. It’s important that they’re strong and developed for safety and performance.
Hey Alec. How are you? I've got a question. Hope you can answer it. If someone isn't a bodybuilder is there a reason why that person should care about bigger calves? Are there any benefits of training calves for strength training?
Calf work does not contribute to squat and deadlift capability, and has minimal impact on generalized lower body strength.
The calves and ankles do play a large role in movement capacity though so if you have any athletic goals then different types of calf work will be useful.
Direct calf work is also going to be beneficial during rehab of lower leg injuries.
But in general, building "bigger" calves is not necessarily going to mean muc if anything other than you have bigger calves. The strength qualities of the lower leg are more important than their size.
I have always liked the concept of powerlifting, but I never liked the concept of sacrificing being able to run around and be agile for strength on the big three. I try to implement strongman techniques in my training when it comes to strength. I want to he athletic and strong. I also dislike the focus on just three lifts, I like to focus on heavy barbell rows and the OHP.
I know it sounds silly, but adding the weighted pull ups to powerlifting would solve a lot of these problems - it uses the upper back and biceps, it advantages people with lower bf%, and it requires more mobility and dynamic strength.
It feels weird to me that power should dip earlier than strength: there's probably some intricate physiology there but, as you say, people who train for power usually mess themselves up young to begin with
Strength dysmorphia is definitely a thing I’m pretty close to my own coaches numbers yet I still feel weak and that I have to work harder sometimes just because I saw a teen lifting my total in the deadlift for rep’s , now that’s all good with me I don’t try to outlift someone now I’m just enjoying lifting heavy and completely switched from back squats to front squats for enjoyment purposes, also my I’m doing more fun stuff and enjoying the gym just like when I started powerlifting 12 month ago
If you ever do a video about weightlifting (or, Olympic weighting for us in the West) please share your opinion on whether periodization is an artifact of drugs or just an artifact or just hard training.
Also, just as a reminder: just because someone doesn’t like an interest of yours, isn’t a personal retort.
Brute Force gang here, whenever I failed a lift i knew i wasnt strong enough, no technique could save me LOL
Hey Alec! Great video! This might be a silly question, but what are your thoughts on strongman? Is this a form of powerlifting?
It's not a form of powerlifting, but it it a strength sport, and probably the most overall well rounded strength sport that exists.
Hi Alec, the point of strength dysmorphia is applicable to any sport in general broadly speaking, as it all boils down to comparison. In other sports, there will be other attributes and rankings to make you feel bad about yourself.
And so this critique should be extended to the idea of sports in general, something which I do myself. I can already see the pitchfork mob, lol
Jerry Mueller's "The Tyranny of Metrics" also comes to mind, which highlight the perversion of the process when you set metrics, which in this case is the big 3 numbers and their total
You’re the man Erik
Thank you! The name is Alec btw.
@@EnkiriElite lol that’s right. It’s Enkiri part that had me mixed up. For real though, when I started my strength training journey I was on the Mark Rippetoe track RAW STRENGTH IS ALL THAT MATTERS.
Sure enough, after a couple years of low bar squatting 3 times a week I got strong, but also developed lower back pain that really discouraged me. You’ve been a refreshing new perspective of balanced fitness, and not in a gay “functional shredded bosu ball” way. Much respect.
About to go grind out some forbidden 3x8 HIGH BAR squats on my way to my new goals.
@@FK-we1dp glad to hear I could help expand your perspective man! Rippetoe has some great knowledge and great methods, but unfortunately he is quite a bit rigid and when you're still new it can be tough to discern where is being overly rigid vs. where he is being reasonable.
Great video
Would this apply to olympic weightlifting? I think it's better in some regards (power development, mobility, etc) and not so much better in others (even more specialized with two lifts, incredibly technique-dependent, etc)
Curious knowing your thoughts.
Better in some regards for sure...encourages more joint mobility in the hips, shoulders, knees, elbows, and thoracic spine....builds leg strength and explosiveness. But on the flip side completely disregards the upper body and is still quite confined overall, e.g. one can possess zero conditioning and still be a world elite.
“The purpose of this series is to make you think” thank god, I haven’t had one of those in a long time
One of the first guys to call out Atlean X. Took a tonne of backlash but he started something well needed.
Personally I would rather sacrifice some potential weight on the bar by not technique maxxing (super wide low bar squat, wide sumo, wide bench) with narrower stance squat, conventional dead or narrow sumo, and a bench with respectable bar travel for longevity, more aesthetic looking lifts, and likely more hypertrophy with that long term. Also doing training blocks with High Bar squats and doing other pressing planes of motion in hypertrophy blocks for shoulder health (OHP, Incline Bench, ect) and staying reasonably lean is a more enjoyable/healthy path for me and I think a lot of people. Kind of like powerbuilding in a way but still your main focus is the big 3 lifts, but you also look and feel better/more athletic. And if you happen to get competitively strong with that at some point you can do the technique maxxing thing if that makes you happy
Always saw powerlifting as a means to an end really. Being capable means being brutally strong, so why not be strong and compete a bit
For sure man, I'm not saying don't compete. By being open minded with what positive benefits the sport can offer * for you* vs. what it's limitations are, I think you are able to stay ahead of the curve and get the most value out of it without succumbing to some of the pitfalls. That's what I'm trying to illustrate in this video!
i love powerlifting but great video like always
These super-tiny ROM lifts with crazy weights are just not what my goal is (and also kind of funny :-D ).
If you need input - crossfit is waiting for you.
what about olympic weightliftig? I switched about 1 month ago and i love it
By specializing in powerlifting, are you talking about just doing normal 5s (3x5, 5x5, whatever), or are you talking about doing them using highly specialized technique (rather than regular low bar squat, reasonable grip bench, and deadlift)?
doing sets of 5 is not specializing in powerlifting
I am talking about primarily training the competition variations of the Powerlifts as the majority of your training volume, and doing a large amount of high Specificity work to go along with it, i.e. a lot of high intensity singles.
I’m beginning to think that powerlifting (or ultimate displays of strength) are actually displays of technique.
Ironic, considering that many powerlifting enthusiasts love to make fun of “newbies who focus too much on form”. Well… that’s what powerlifting is. Using technique and stretching the rules so far that you’re able to put up higher numbers by reducing ROM as much as possible.
Excellent analysis sir, it is a well done video on the negatives of powerlifting. I personally dont think powerlifting is the best strength sport.
Are you gonna do one for olympic weightlifting?
@@BuJammy why wouldn’t he, muahahahah
Now you guys are catching on!
@@troycross2858 I wouldn't mind watching one of these videos about Olympic Weightlifting but I don't think it has the same kind of cult following as PL or BB so perhaps it doesn't make that much sense to "hate" on the sport.
Ah man thats the one that im doing these days lol. I still ohp and Im gonna start benching though. Up to 102 snatch and 136 c+j so far.
@@railander I was thinking crossfit made the most sense for the next edition here. But I can take a poll and see what the viewers think!
Do one about weightlifting 🏋️♀️.
Huge biceps man. Do you only do chin ups for biceps, or do you throw in some curls too?
Mostly chins, but I'll throw in a curling variation a few months out of the year.
It’s primarily this new generation of lifters that exploit the rules like this. You never really saw idiots like that 10 years ago. These people will literally train to move a weight 3 inches in a contorted position most people can’t get into rather than train to get strong. It’s amazing.
I'm sure you'd think a 4 plate bench is strong. Sean Noriega has done that without his notorious arch, but 5 plates with the arch. The people who "exploit" the rules are still very very strong, but the positioning lets them get a bit more. And a significant portion of these people's training volume comes from "normal" training with socially acceptable (and probably more productive) ROMs. Wouldn't say they train to lift in a contorted position rather than train to get strong. These lifters do both.
@@curlean-x4443 agreed for sure. Although I do think the "contortion" aspect in competition is where we begin to see a divergence from the spirit of the endeavor. Creating rules to blunt that (if that's even possible) would be good for the sport.
I think the depression is inevitable. Done responsibly, the big three in powerlifting can be a life-long pursuit that has inevitable positive carry-over into a person's life. They'll not only be stronger and look the part but they'll maintain strength in ranges of motion that decline pretty drastically in the average person as they age. The meta of rules-gaming in powerlifting guarantees that any person who wins lifting responsibly could have posted an even higher total if they'd artificially restricted their ranges of motion. Because lifting outside those parameters will lead to either a loss or sub-maximal numbers, people train such specificity from the start. At the end of it though, they accumulate the injuries that not only incur life-long pain but also ensure they don't get to enjoy the benefits that years of lifting responsibly entails. And because success is determined by one-rep maxes in an environment with super-human strength, they lose perspective on just how strong someone who lift 315 for reps in all three lifts is compared to the average person. They end up physically broken from their sport with a distorted lens on how strong they actually are or could have been compared to everyone else because the numbers wouldn't have been 600+.
Compare that to Olympic level gymnasts and you really start seeing the differences those approaches produce. High-level gymnasts start significantly younger and, outside of catastrophic injury, end up as strong and injury-free adults. The sport basically requires a decade of pre-hab to build the base of tendon strength required to prevent injury. While you could say they're not comparable because of gymnastics operates in more numerous dynamic planes of motion, I think they are due, at least in men's gymnastics, due to the static holds. In powerlifting, as a man, you are not competitive in any weight class if you can't squat, bench, and deadlift 315. Similarly, there is zero competitive hope in their respective events for a male gymnast who can't manage a planche or iron cross. Both have objective strength progressions that, even if not required in the rules, are functionally required to compete. The big difference is that two decades of competitive gymnastics strong, healthy adults, where two decades of competitive powerlifting produces strong adults with multiple surgeries and a life-time of pain.
How should one train to develop dummy strength?
I think training with awkward objects like in strongman would be a good way, and then supplement that with barbell training.
The next video better be why you love strongman
Muahaha I do love strongman!
Hello alek. you mention "Wide stance sumo deadlifts to shorten the range of motion" at the same time as ultra wide bench presses. Imo these 2 things dont belong in the same conversation at all. The sticking point for sumo deadlift is about 1 or 2 inches off the floor, with an easy path to lockout afterwards. It doesnt matter if the bar path is 6, 12 , 18 inches afterwards.
The sticking point for wide grip bench press is immediately off the chest. So what's the difference?
I train for overall athleticism. I do the big 3, Olympic lifts, and strongman exercises like farmers carry. And road cycling.
Love the avatar, rabbi.
You a fan of the NJP?
Shut it down!!!!
2:40 LETS GOOOO ALEC IS GETTING HIS BAG
Strength dysmorphia? That's a good term. I got to a 355 lbs bench. Had I know what I know know I could have kept on going. But I hit a wall both physically then mentally. I was so pissed about not hitting the 4 plates. After stopping and evaluated, I hardly ever bench. When I do it's just to build back up to 315 + for a double or triple just to appease my ego lol.
Squats tho. They got me mad. I worked up to 350 for an atg double with honest pauses. Had to take some time off and *bam* could barely eek out 245 for a 3x5 :(
As always, ❤️ in the comments lol
I agree with a large portion of what he’s saying here but I can’t figure out why he keeps circling back to the issue of rep ranges. A majority of modern day powerlifting is extremely technical and programmed. Most coach’s bombard us with volume on the SBD and our accessories to asses any imbalance or pain as well mobility and strengthen of hips,shoulders, knees etc. maybe in his experience yes, but the methodology in powerlifting has shifted a lot towards safety and prevention while also building strength. To go another step, the rep pr is often times more satisfying than the 1RM in training cause it has a measure of your conditioning like on the 20 rep squat concept.
I'm a big fan of the 1inch bench press you know I bench pressed 800lbs that way myself then I woke up and remembered my max is 350lbs since I cant arch that way even if I try LOL
Im precisely the guy you are talking about, i do have underlying issues (hip ankle and shoulder impingement), but i fought my body trying to get stronger, and, surprise, i lost. Now need to spend tens of thousands of dollars fixing my body.
Bro the intro was 💯
I follow a mixture of ur style of training and Alphadestiny
This 1 inch range of motion on bench is stupid af
Glad you enjoyed the vid man. AD is good stuff!
Why Not both? I want to compete in Powerlifting, but only squat 1x per week (the Other squat-day is a Variation Like Front-or zercher squat), deadlifting 1x per week and only Bench press 1x per week, the Other days i do variations and i Switch them from time to time, because i think the "technical specificity" in Powerlifting is overrated and every lifter should Not only Focus on These 3 Lifts.
Never expected this video 😂
#NoSacredCows
That the scope of something is "too narrow" is a silly reason for disliking it, because nothing forces you to only do bodybuilding, powerlifting, knitting, sprinting, etc.
That is true, but when people get into "fitness" they tend to stick to one single niche, for whatever reason, wihout branching out....even if they could benefit from doing so. That's really the point of this series..
I saw that
This is my issue with "strength" programs commonly prescribed in online fitness communities. They usually fall into the Powerlifting vs Bodybuilding culture war and focus on powerlifting as the obvious counterpoint to nonfunctional, vanity bodybuilding training. Strength also gets conflated with numbers, so these programs will shun light accessory work and prescribe compounds that allow the heaviest loads to be lifted, even if other variations might be better for targeting specific areas of the body. But by being so focused on the Big 3 (or 4, or 6) and low-rep work, I'm not convinced that they are actually better at developing "strength" that would be useful in daily or even athletic activities, which I suspect aligns closer with strength endurance than max effort 1RMs and involve elements like core, ankle and wrist stability that the Big 6 don't cover.
The moderate/higher-rep work in bodybuilding is more balanced in this regard, and it at least focuses on most parts of the body for aesthetic purposes. For these reasons, I actually tend to find myself turning to _size_ programs when looking for strength.
Another advantage of not putting all your eggs in one basket is that you can normally always out complete someone in at least you be area of fitness.
One of things I think is ridiculous about powerlifting even though I love the sport is the judging I was spotting at a meet just a few weeks and 80 years old guy was going to set a state record on a deadlift. Very small old man deadlifted got but he moved his foot right Before the lockout and took away his state record. I get the judging can be strict but in my opinion that’s just ridiculous.
Sometimes it can be too strict, and then sometimes it can be too lax lol both things contribute to the issues the sport has.
@@EnkiriElite I would personally like to see Strengthlifting become more popular but even that has issues no thumbs under grip on the press and no sumo but there’s no reason people can’t compete in both.
How much did he deadlift at what bodyweight
@@Kaledrone Had to be a little over 132lbs he deadlifted but he looked like he was just barely over 100lbs.
Do one of these on crossfit
I'm considering it.
Powerlifting is a circus sport
Oh no is oly lifting coming next :'o
"Dummy Strength" we're gonna make this a thing.
check out this one! ua-cam.com/video/KXlPTTSmEpo/v-deo.html&ab_channel=EnkiriEliteFitness
This is why I prefer training in a more conjugish way for powerlifting
The framework actually affords you a lot of freedom. It's what I'm currently doing as well, but using it for a more athletic, well rounded approach.
Kettlebells plus calisthenics here. Feel strong, durable, powerful and pain free.