Have you ever turned on the television, flipped through the channels, crossed a powerlifting competition and have been captivated by the powerlifter physique?
You may already be lifting, but you aren’t quite as ripped as the professionals you see on television. Maybe you aren’t even interested in their bodies, because you’re already ripped – you just want to be able to increase your numbers.
Whatever the case may be, you’re in the right place! We have a few tips that’ll help you improve your powerlifting lifts quickly and increase your numbers for deadlift, squat, and bench press.
For those who are new to bodybuilding, you might be attracted to those build bulk and strength quick schemes – whether it is some magical pill, protein powder, or training system. Sadly, these things don’t work. If you really want to get stronger and get that powerlifter physique you covet, you have to work at it.
With that said, that doesn’t mean it has to be a long and slow process. You can make rapid and consistent progress when you follow these rules:
We’ve all experienced those days when we simply do not want to do anything, let alone workout. If gaining muscle and increasing your strength is really important to you, you don’t want to miss a day.
One of the things you need to understand when you are learning how to be a powerlifter is that you need to start off with a simple training program. You want to master the basics because they are going to help you build the strength you’ll need as your training progresses in the future.
The food you put into your body is going to play a significant role in how your body performs when you’re working out. You don’t want to eat a lot of junk food because that’s just counterintuitive; but, you also don’t want to eat too little food as well. We aren’t saying you can’t indulge from time to time, but… Be smart.
For the most part, your diet should consist of lean protein, good carbohydrates, and of course plenty of vegetables. If you have special dietary needs, we recommend consulting a nutritionist for a meal plan.
You can’t just go to the gym and start lifting weight – you need to have a plan! You need to have an idea of how and when you will add weight to the bar, but also what kind of exercises you will be doing. If you don’t know where to start, don’t be afraid to talk to someone at the gym or even a friend who may be into weightlifting for advice.
To increase your deadlift numbers, first and foremost, do dynamic warm up exercises so that your muscles are flexible and ready for the intense workout. Next, you should work on your form.
The perfect deadlift form will make you stronger and bigger, but you’ll also be able to do the deadlift quicker. Also, by practicing your technique and form, you will be less likely to suffer from an injury.
Next you’ll want to work on your grip strength because when you have a weak grip, not only does it make the bar harder to hold, it makes the whole lift feel harder. Without improving your grip, your deadlift will not increase!
Note: You can use wrist straps or wraps to help lift heavier weights, but you do not want to rely on them because they will not help increase your grip strength.
To increase your squat, you will want to make your squats more effective. How do you do that? By going further down when you squat. Instead of focusing on how many you can do, you’ll want to focus on doing quality reps – make every squat count! By going deeper on the squat, you will build more muscle fibers in the glutes, hamstrings, and quads.
When you are increasing the weight, you can try to get your body used to said weight by holding it on your back. To do this, you’ll want to stand with the new weight on your back without squatting. Hold this for 8 to 10 seconds. If you’re comfortable with the weight, you can increase it by 10%.
When you are trying to increase your bench press, you can do this several ways. One way is to use micro-loading to slowly overload the bar. What this means is to add small amounts of weight (1 or 1.5 kg) each time you reach the rep and set goals you’ve set for yourself. This slow progression will be much easier to handle than a full 2.5kg at once.
You can also increase your bench press by pressing more often. It seems like a logical thing to do, but when you bench press 3 or 4 times a week, you are improving your form, mastering the movement, and you are gradually increasing the weight. Not only that, but you will also be able to accelerate your progress, which will certainly boost your confidence!
Trying to increase your strength and improve your powerlifting numbers is going to take a lot of work, but with a plan and determination, you can even exceed your expectations!