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High Intensity Training for Powerlifting

Q. I have been working out for about four years, recently I started doing high intensity training and have made great gains in muscle size. I want to compete in powerlifting this year and I am wondering how I should modify high intensity training for powerlifting.

A. The basic principles of high intensity training can work for anyone seeking maximum strength gains, since the requirements are essentially the same as those involved in developing size. Some initial strength gains can be made by recruiting more fibers in a given contraction. Beyond that, a person must make his muscles grow larger if he wants to become stronger, since size and strength and proportional. As a matter of fact many top powerlifters had to move up several weight classes as they got stronger, because them inevitably got bigger.

With all that said, there are some changes I would recommend to help you get ready for a powerlifting contest. Cut down your overall exercises, and concentrate on the three three powerlifts: the squat, bench press and deadlift. Work each hard once or twice a week, depending on your individual recovery ability. No need for pre exhaustion as this will hold back your power on the three lifts. Do lower reps or even occasional singles to work up to a one rep max for competition. Learn what constitutes a good lift and work on your form. Keep your volume low so you don't overtrain, but push hard to increase the weight each workout.

Good luck in your powerlifting meet.

For more information on high intensity training get the new HITMAN High Intensity Training Manual.

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Disclaimer: This information presented is intended to be used for educational purposes only. The statements made have not been evaluated by the Food and Drug Administration (U.S.). These products are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding any suggestions and recommendations made.