Inclusion of the power component in the training plan can lead to rapid growth of muscle mass, unless you start looking for easy ways.
Author: Josh Bryant, Master of Science, Certified Specialist in Power and Functional Training
Who does not want to turn this calendar year into the year of the fastest set of muscle mass?
Let's start with pushing the classic paradigm of training in the style of bodybuilding to the background, at least for a while, and focus on the development of brute force. Does it sound like blasphemy? It is unlikely.
Eight-time champion Olympia Ronnie Coleman at the beginning of the career performed in powerlifting, and on the stage of bodybuilding rose much later. Prior to receiving cine awards and breaking all records at the box office, Arnold Schwarzenegger was a weightlifter. One of his first mentors, a British strongman and a bodybuilder named Reg Park, earned the respect of every elite athlete of his days by being among the first to squeeze 226 kg from his chest. And anyway, the list of bodybuilders who successfully used the methods of powerlifting in training is more like the contents of the encyclopedia on the history of elite bodybuilding.
With the proper use of the powerlifting technique, your physical performance can go up to a new level. And even if you do not plan to go on the stage of bodybuilding, good strength training will help increase your overall potential.
If you set a goal to gain a quality amount, try these five strategies of power development. They are very easy to integrate into your training mode.
Until 2006, the powerlifters competed in "equipment". They wore various supporting devices, coveralls for squats, which in a number of cases literally doubled the one-repeat maximum, and the bench presses that added kilograms. For example, the current world record in a bench press is 334 kg, and in equipment the figure is over 500 kg!
Speaking at competitions without equipment is equivalent to using only straps and bandages.
Look at the leading representatives of power-free powerlifting, for example, on El Davies or Eric Lillebridge. Guys weigh more than 136 kg, but look like bodybuilders in the offseason. Compare them with the majority (not with all) representatives of the cohort of equipment powerlifting. In my opinion, they do not even look like real athletes.
The outfit gives the powerlifter a mechanical advantage due to the potential energy of stretching, which accumulates in the overalls in the negative phase of the movement. This is comparable to the effect of a rubber harness, which catapults the rod in the direction of the starting point.
Regardless of your attitude to using equipment in powerlifting, it makes sense to train so that the working weight is raised only by the muscles, and not by the assistive technologies.
2. Green light classical deadlift
In powerlifting, no one will judge you for reducing the range of motion a little and taking maximum weight out of it. When it comes to stanovoy, many powerlifters choose the technique of pulling sumo with a wide setting of the legs, which shortens the trajectory of motion.
However, for bodybuilders, increasing the range of motion is a useful habit, because this way we increase muscle tension and increase the time under load.
The purpose of using the techniques of powerlifting in bodybuilding is not in obtaining a mechanical advantage. Bodybuilders should always be done. Classical deadlift is an unbeatable exercise for the development of the posterior muscular chain (on the back of the body), an area that many limps in many athletes.
The above-mentioned Olympia champions from Coleman to Schwarzenegger made a stand in the classical stand and did not grab for the options that sacrifice the amplitude. You too should not look for easy ways.
In 2011, bodybuilding experts were not optimistic about the future career of IFBB professional Johnny Jackson. It was at the end of the most successful at that time of the year for Johnny. I coached him at 2012, and the first achievement was the participation and victory in the prestigious Raw Unity Meet.
Initially Johnny planned to perform in the category up to 110 kg, but training in the style of powerlifting added to him an impressive mass. When preparing for a bodybuilding competition, you are in a calorie deficit, which is not suitable for powerlifter training. Weightlifting increases meat, so adhere to the appropriate diet. I even advise you to take part in powerlifting competitions to evaluate your progress and get a fair amount of adrenaline rush.
First and foremost, if you want to add mass, do not forget for a second that you are using a powerlifting strategy. Stay great and do not even try to get dry!
4. Generate growth stimuli in squats
Representatives of power-free powerlifting often crouch with a narrower leg arrangement than their equipped colleagues. The latter use an overly wide rack to maximize the elasticity of their overalls and to reduce the real trajectory of motion.
With a narrow and wide setting of the legs, the same EMG (electric muscle activity) is registered in the squats, but the stand at the width of the shoulders or slightly wider requires large mechanical forces. And if you want to raise the power indicators, with difficulties you along the way.
Too narrow a rack is fraught with a reduction in working scales and, as a consequence, loss of growth stimuli. The golden mean is the width of the shoulders or a slightly greater distance between the feet. This will raise the maximum weight and do the maximum work.
When it comes to bench press, the competing powerlifters only think about moving the rod from point A to point B along the most effective trajectory. But you do not care about the trajectory; you want to spur muscle growth.
This means that there is no need for excessive deflection, which many powerlifters do – this technique shortens the trajectory and turns the motion into a bench on a bench with a negative slope. Again, why should you look for easy ways? Use the entire range of motion – this is much more useful for the overall development of muscles.
In the ending of the descending phase, touch the barbell at any point between the nipple and the breastbone, control the negative phase of the recurrence and explode while moving up. So you minimize the impact of inertia and give the muscles the maximum load.
Excessive deflection of the back and excessively heavy bars in training on muscle mass is not.
There are obvious external differences between the training of powerlifters and bodybuilders, but scientists have studied the depth differences in methodologies in order to find out which of them is more effective in terms of developing mass, strength, and also mass and strength combined.
In 2014, in the Journal of Strength and Functional Training, a study was published comparing the degree of muscle hypertrophy and strength in well-trained young men. One group was engaged in the powerlifting mode, the other – in the style of bodybuilding. The results for hypertrophy were almost identical in both groups. However, training in the regime of powerlifting was more effective in terms of increasing muscle strength.
Now that you are aware of the best techniques and methodologies for powerlifting, combine them into a training strategy that optimizes the development of strength.
With proper application, powerlifting can be an effective tool for recruiting muscle mass during the off-season. Above all, do not look for easy ways.