How To Start Powerlifting for Beginners - A Deep Dive
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- Опубліковано 11 лип 2024
- For the actual Google Sheets training overview, click here: docs.google.com/spreadsheets/...
Part 1 of this series: • What's the Difference ...
This review covers individualization, sex differences in training outcomes, long-term athletic development, basics of motor learning, and more, all in an attempt to speed up your skill acquisition and allow for an easier ramp into the sport. You'll notice the actual program includes more diverse movement selection, though we steer clear of Westside levels of kitchen-sink-ness. Everything is chosen for a specific reason, but there's enough room in there for flexibility.
An approach like this can be run for as long as you continue to make progress, but likely in the first 8 weeks, you'll need to begin by deloading, resetting, and continuing to train. Afterward, applying basic linear periodization to the reps and RPE (drop one rep per week on main lifts as you raise 0.5 RPE per week toward a peak condition) will allow you to continue to progress for a long time. You can even adjust the starting point of each new block down slightly in reps, where you might ultimately end a block with your first heavy singles (exciting!).
Further, keep in mind the notes on the individualization tab that will help you customize the training approach to your own unique physiology. Let me know your questions in the comments below.
Chapters:
0:00 Intro
1:23 How Pro Sports Differ
2:57 Closed Skill Sports
5:20 Long-Term Athletic Development
13:13 IG Poll, Individualization
14:09 Sex Differences
15:48 Good PL Approaches
16:54 Motor Learning Model
23:49 Nuts and Bolts
27:00 Creating the Program
33:52 Training Overview
37:14 Accelerated Warmup Mvmts
Links I referenced:
www.strongerbyscience.com/gen...
journals.lww.com/nsca-jscr/fu...
pubmed.ncbi.nlm.nih.gov/25486295
pubmed.ncbi.nlm.nih.gov/25909962
www.strongerbyscience.com/5-w...
usatodayhss.com/2017/paying-t...
www.nytimes.com/2015/01/17/yo...
www.theatlantic.com/education...
www.aspenprojectplay.org/nati...
www.si.com/nba/2019/08/07/nba...
www.apa.org/news/apa/2019/nfl...
www.apa.org/monitor/2018/11/c...
www.physiology.org/publicatio...
www.trailrunnermag.com/traini...
globalsportmatters.com/scienc...
pubmed.ncbi.nlm.nih.gov/24766579
cdnsciencepub.com/doi/10.1139...
store.bodyrecomposition.com/s...
www.salon.com/2016/04/10/malc...
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I know this was a long one, guys! I'm going to TRY making some shorter ones for the next few. What do you prefer?
Diggin the long. This has CGP Grey vibes
@@MeharBhogal the guy who did the "how to unload an airplane" video! Love him
maybe doing series of shorter videos from one topic
@@brycebyte ¹
This should be taught at schools
I've been deadlifting 10 years by now but still enjoying watching beginners guides to deadlift movement.
The production quality on these videos is unreal. Love the content and the way you present it.
This video is not good for someone trying to learn the initial basics of powerlifting. It’s good for those that are already in the sport and want to look back at the basics. Those trying to use this as guidance on the actual exercises need to skip the first half of the video as it’s mainly about the history of the sport and how it got to where it is.
Yeah frustrating as I wanted a video that actually was representative of the title not an ad and a history
What i love most is your tab in the spreadsheet where it gives actual classifications and rules based on progress. Instead of just saying "it depends" and "everyone responds differently". It really helps me out to have a kind of framework for this stuff. Thank you
Powerlifting needs more video essays like this. nice work Bryce
ABSOLUTELY AMAZING, this is already a powerlifting youtube classic
Was looking for a video that encompassed the basics as well as history and do's/don't.
Thank you for making such a well detailed and outlined video. I look forward to watching more as I learn :)
This is awesome, 1st video I’ve watched of yours. The amount of important content you put together here is great.
I like long videos like this touching topics not often talked about, i also like the training vlogs though. Massively underrated channel.
A crime that this is for free, thank you very much for your work bryce
Great video Bryce. Thank you!
Thanks for doing these videos. Really useful for people like me.
Loved the movement appendix in the end!
This man just does not miss.
This is a fantastic series for beginners and great resource for more intermediate lifters. I appreciate the document and resources you put out! Long or short videos it doesn't matter to me. I wouldn't mind if you broke it up into shorter videos
I hate that I can only hit the like button once.
Here we go!!!!
I want to start powerlifting at around 15. I’ve always been interested and have been playing sports all my life and been lifting for almost 2 years
I saw that you start off with single in your programs. How should I warmup for something like that? Do I just warm up and put the weights or work myself up to it and how? Thank You
I'm a beginner and I hope to learn from these videos
how is it going?
Hi there love the videos greats for a newb, just wondered anyway to alter the program to 3 days a week?
Bench / Squat
Bench / Deadlift
Squat / Block pull
Looking forward to workout 2024
im starting to powerlift at 15 thanks
I am doing a 4 day program
Monday: legs
Tuesday : bench I work 4 sets normal and 4 sets paused with back and biceps
Thursday: deadlift with chest and triceps
Friday legs again
I've started a new job at a supermarket. Some shifts I can be pushing trolleys which is essentially forward sled for up to 4 hours.
I have to assume this would have an impact on my gym performance?
I have one shift the day before my primary Squat day and another immediately after my primary deadlift day
Would you recommend jigging the days around? Even if I'm not pushing trolleys I could be on my feet for 8 hours. Or even sitting at a till I'm feeling the burn in my shoulders.
For someone who is 40 and out of shape, do you recommend a program or a period to “grow into” your beginner program?
you should be able to start training without needing to wait or build into it. Simply adjusting the loads to scale to your capabilities will be enough. I do suggest one week where you perform training at a very light difficulty to make sure you don't get too sore right out of the gates, but otherwise have at it!
If you program de-loads after every block are you essentially going back to 0 fatigue after each block?
At the end of a program do you just do another deload like all the other or would you do something more?
Good question! It's not that precise, but there is an effort to reduce fatigue while keeping fitness high. And total reduction of fatigue isn't the express goal, or you could just stop training entirely.
You would do something similar at the end of a program as well. You can think of a deload more as a set of goals and not a specific implementation of sets, reps, and intensity.
I'm 68 and have been doing the power lifts for over forty years....I've noticed that gains no longer come easily if at all....and ihave lost strength after the pandemic ....I know I'm getting older ....should I just accept the fact as I age I should expect that strength will slowly decline
Should we train to failure in powerlifting?
If one of your clients came out of a 1 rep max attempt week and then felt great on week 1 of a new program, wave loading.
But on week 2 they felt fatigued beyond belief - what would you do? Restart on a deload?
No sudden changes, just play things out. Use some autoregulation. If you notice this is a consistent pattern, maybe it's worth a slower introduction back into normal training with an easier Week 1. If they set a bunch of progress and you're using new maxes, maybe the loads were just too big of a jump?
This is in no way shape or form a beginners guide to starting powerlifting. This is a deepdive in the history and foundations of the sport.
You couldnt of made a more complicated, misleading video if you tried.
Good info but you waste a lot of time beating around the bush
Boring