Powerlifting to a healthier life
Probably like yourself when I was first introduced to powerlifting I had no clue about weight lifting let alone powerlifting. But when I got myself into a powerlifting routine the results were crazy, I was burning tons of my body fat and gaining immense strength at the same time. It didn't seem possible, but it was.Powerlifting is honestly a great way to stay healthy and keep fit, the routines are simple and the workouts are quick and easy.
The basics
The roots of powerlifting can be dated back all the way to ancient Greek. Legend has it that Milo of Croton, who was a wrestler, trained for the Olympic games by carrying a calf every day. As the calf grew bigger and heavier day by day, Milo grew stronger with each day. This basically sums up powerlifting, starting small and getting stronger day by day.Powerlifting is basically the art of lifting to maximize one's strength in three compound exercises; bench press, squats and dead lift. Within each exercise you should expect to always increase your lifting weight and get stronger. And because Powerlifting is a compound exercise, you are working with multiple muscles concurrently. This helps increase your metabolism and help burn fats faster. Killing two birds with one stone.
The most basic and efficient routine I have found is called the 5 x 5 workout. The routine was started by Reg Park, a powerlifter best known for being Arnold Schwarzenegger's mentor. It became the basis for the 5 x 5 stronglift workout routine. It's a simple workout that consists of 5 exercises, 5 sets of 5 reps. Simple right.
5 x 5 Stronglifts workout routine
The 5 x 5 workout consists of bench press, dead lifts, squats, overhead press and barbell row. You will do 3 exercises per workout and alternate between 2 different groups every workout. You'll also want to do this workout in alternate days to give your muscles some recovery after each workout.If you're a beginner like I was, start with the recommended weights. If you are a seasoned warrior then start with 50% of you max rep. Before you get started, it's always good to verse yourself with the various lifting forms for each exercise. The personal trainer in your gym can be a great help too, don't ever be shy to ask for help. We all need it.
Monday
Squat 5x 5 (20kg)Bench press 5 x 5 (20kg)
Barbell row 5 x 5 (30kg)
Wednesday
Squat 5 x 5 (22.5 kg)Overhead press 5 x 5 (20kg)
Deadlift 5 x 1 (40 kg)
This is basically the only 2 workouts in this routine, you just have to increase your weights by 2.5 kg every workout for each exercise. Except for deadlift, where you increase 5kg every workout. By alternating these workouts every other day, you'll be able to squat 50kg by the end of the month. That's more than most people who lift.
Overtime you'll plateau, which just means at that point you won't be able to increase your weight by 2.5kg or even at all. This is normal and all lifters face this at some point. At this point you're no longer a beginner and I would recommend starting a more advanced workout.
The 5x 5 workouts takes about 30 -45 mins in the gym, it's really simple and easy to do. You have no excuse, just get up, and go to the gym and lift.
