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Post by arsenalfan777 on Sept 5, 2006 14:47:43 GMT -5
Hey everyone. I'm 31 years old and have some experience with bodybuilding. I haven't really worked out in a while and am also new to the sport of POWERLIFTING, and I was wondering if anyone could give some advice for putting together a good beginners workout program. GOD bless.
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Post by vince148 on Sept 5, 2006 20:02:20 GMT -5
One question I would have is how long is "a while"? Bodybuilding and powerlifting are two different animals. I train teenage boys with very little lifting experience. I train them 3 days a week.
Monday:DL work. I don't usually have them DL heavy every week. Concentric GMs off pins. DL off plates. Rack pulls. DL heavy every 4-6 weeks. Assistance work will vary based on the equipment you have available. We have pretty basic stuff. So I use pull-thrus, GHRs, band GMs.
Wednesday:Heavy bench...full range, 2B, throw in bands once in a while. High boards, lockouts...especially if you're going to use a shirt. Our boys are raw, but I still hit the high end heavy. Assistance...tris, lats, upper back, rear delts.
Friday:Squats...I vary the volume and intensity on this day. 5x5s, 3RM, 5RM. Sometimes light bands just for a break. Same assistance as Monday.
I only get three days with the boys. If I had a 4th day, I would recommend some bench work on Saturday. Maybe speed work, floor presses, reverse bands and assistance.
This seems to work well with the boys I train. It's pretty basic, but I think it's a good starting point. Read as much as possible. Talk to other experienced lifters. Good luck.
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Post by Doug Parrish on Sept 6, 2006 7:37:36 GMT -5
Hey, Arsenal. Welcome!
Well, Vince hit the nail right on the head. So pretty much all I can do is second the motion. It will take a little experimentation to figure out the weight to use for each exercise, and how much rest in between sets. Typically in powerlifting you rest longer between sets than in bodybuilding, but there are exceptions to every rule. You may find that shorter rests work better. Not me, I like the "resting" phase just fine. :')
The folks here are great. If you pick a person and ask, everyone here has a great attitude and will be glad to help out in any way.
God BLess. Doug P.
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Post by willbrothers on Sept 11, 2006 23:06:11 GMT -5
I think it's like anything, you have to find what works for you and keep making changes so you don't plateau. If you've done bodybuilding, you're no stranger to hard work, so your that much further ahead. Good luck and God Bless!
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