There are a ton of different terms relating to training with weights, it's hard to not get them confused. Well, it's hard for the uninitiated. Some of these terms include powerlifting, weight lifting, strength training, and strongman training.
Some of these terms refer to a specific sport that has to do with lifting weights, and others simply refer to the practice of a skill. Powerlifting is a sport. It is a unique sport that involves lifting weights in a specific manner.
The Big 3
The actual competition involves lifting a maximum amount of weight in 3 different weight lifting exercises. The exercises are the Bench Press, Squat, and Deadlift. These 3 exercises are often referred to as the “big 3.”
Even though Powerlifters train to lift as much weight as they can in those 3 exercises, they usually include other exercises in their routine as well. It's important to note that they prefer to keep most of their time and attention focused around the big 3.
Assistant Exercises
When a Powerlifter uses other exercises besides the big 3, they are called assistant exercises. There has always been ongoing debate as to how many and what kind of assistant exercises to use in a powerlifting workout.
The most important thing to remember is to focus on the big 3. Everything else is only there to support a lifter’s ability to remain healthy and perform well in each lift. Assistant exercises are great, but not if they become a priority.
The Bench Press, Squat, and Deadlift will work every muscle in the body, but there are some areas that, from time to time, require more attention. For example, the Latissimus Dorsi muscles are used strongly as stabilizers in all of the lifts but especially the Deadlift and Bench Press.
Stay Well Rounded
Unfortunately, the Lats and other upper back muscles may be getting underdeveloped. A good way to balance that out is to include exercises like Bent over Rows or Pull-ups. Those two exercises will workout the upper back muscles as well as the biceps to a degree that will complement your strength in the other lifts.
Another good area to include assistance exercises for is the shoulder muscles. The muscles of the shoulder include the entire Deltoids, the Trapezius, and the Rotator Cuff. Let’s first address the Deltoids.
There are three heads of the Deltoids muscle, the Lateral, Anterior, and Posterior heads. The Lateral is on the top, the Anterior is on the front, and the Posterior is on the back of the muscle.
The Bench Press is a great workout for the Anterior Deltoids but not so much for the other heads, or for the Rotator Cuff and Trapezius muscles. In order to properly address this issue, you need to use exercises that address these areas in greater detail.
If you want to get it done in one fell swoop then the barbell Clean and Press is an excellent choice. This exercise works the entire Deltoids muscles as well as the Trapezius and the Rotator Cuff. Of course, being a Powerlifter, you don’t want to overdo the Clean and Press.
I recommend doing less sets for Clean and Press than you do for the Bench Press. A great way to do this is to work on your Bench Pressing on Mondays and Fridays, and work on Clean and Presses on Wednesday.
A Big Journey, a Worthy Endeavor
There are many other facets that need to be addressed for powerlifting workouts. One article can’t cover them all, but I have listed most of the basics. I’ve saved what I think is the most important part for last.
In order to get really strong, you need to exercise with low reps and high weight. The best intensity is different for everybody but the best parameters are somewhere between 75 and 95% of your one rep max. Also make sure that you use proper form in each of the exercises.
If you really want to be a Power Lifter, there is a lot of work and research to be done. If you really want it, the work will be worth it. All of this information can give you a great foundation to work from and help you to become the best Powerlifter that you can be.
