How to Do Power Lifting Workouts
If you're working out for strength rather than building muscle or cardio benefits, you might try a power lifting workout. Power lifting is simply lifting as much weight as you can in explosive movements targeting the largest muscle groups in order to increase your strength--definitely not for the faint of heart. If you're ready to stretch your physical limitations, try a power lifting workout.
- Difficulty:
- Challenging
Instructions
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1
Choose three days of the week to work out, with at least a day between workouts. Power lifting should not be performed more than three times per week to give your body ample time to recover from the intensity of this workout.
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Pick three exercises that target the main large muscle groups: chest, legs and back. Usually the three exercises most effective with power lifting is the bench press, squat and deadlift, or powerclean.
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Select a weight for each exercise that you can do for about five repetitions. You should really be working hard before completing all five reps or the weight is too light.
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4
Perform about 4 to 5 sets of the same number of repetitions when power lifting. Do not jerk the weight but use clean, smooth movements on each exercise.
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Rest a few minutes between sets. Increase the weight when you are comfortably completing the desired number of repetitions. Power lifting is all about how much weight you can lift.
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Tips & Warnings
Wear support gear such as knee wraps and a weight belt to support your back while power lifting to avoid injury.
Incorporate a power lifting workout into your usual workout for a short period of time, maybe two weeks or so. Power lifting is so intense that this type of workout is not intended for long term use.
Some power lifting routines require you to use the heaviest weight on the first set of repetitions, then decrease the weight with each subsequent set.
Do not power lift without a spotter or partner due to the heavy weights you will be using.
Power lifting is very limited as far as variety of exercises. If you want variety and are more interested in building muscles instead of power, choose a more varied bodybuilding routine.
Do not start an intensive workout like power lifting without first consulting with your physician.
Do not do any one of the exercises more than once per week. For example, do bench presses on Monday, squats on Wednesday and deadlifts on Friday and then repeat this schedule each week.
