Beginner tips for powerlifting+advice?

[chessman]

I’ve been in the gym for about 4 months. I weight 147 and bench 215lbs, probably going to get to the big 225lbs next week. Any advice on programs for chest, or any specific sets to do to enhance growth and power? All advice overall would be appreciated.

 

[TheIncomparableMrHarrow]

I would highly recommend starting somewhere simple like 5/3/1 and focus on getting in enough calories for recovery and growth as well as a routine sleep schedule.

 

[laclark89]

4x4 or 5x5 are good, 5 3 1 is awesome for 1rep max like the guy above said I'm not a powerlifter but have trained at it to put on size and strength. But 5 3 1 is just not enough volume for me I would do a 5x5 with at least 1 rep in the tank each set then go all in on 531 or do 5 3 1 with some dumbell press after sets of 10 or dips to finish. 225 bench at 147 pounds is pretty good I never benched 100 pounds over my body weight mabe 85 90 pounds over.

 

[SenorSuperdrol]

Conjugate method.
Learn proper technique & bar path, body position, rooting, glute activation, leg drive, low bar.
Pull conventional like a man.

 

[Blange89]

Conjugate method.
Learn proper technique & bar path, body position, rooting, glute activation, leg drive, low bar.
Pull conventional like a man.

This.

 

[Deskoze38192]

-Perfect form, leg drive, lats engaged, bracing
-Bench press pause reps with emphasis on powering up fast from the dead stop

Accessory exercises:
Weighted dips
Heavy shoulder presses
Heavy tricep extensions
Close grip bench
Incline dumbbell presses
Bent rows
Chin-ups

Josh Bryant has some excellent videos on You Tube
Here’s one:

View: https://youtu.be/6QXcSLyOg2Q

 

[bornSkinny]

For an absolute beginner I would recommend checking out starting strength and begin to build a base by perfecting your compound lifts.

Pick a simple linear progression and run it. Learn from your results.

Remember, if you are really interested in improving your strength it takes some time and effort to build. When you are maxing out you are testing, not building. You should not be missing lifts in the gym. You don’t get stronger from trying to PR and missing a lift.

Only test yourself at the end of a training cycle when you’re peaked. Then go back into building mode. Learn to enjoy the process. If you don’t it’s likely not the best activity for you.

 

[bornSkinny]

Also, I would definitely not recommend conjugate to a beginner. That’s more suited for an intermediate or advanced lifter.

Run a linear progression program and learn to perfect your lifts before you start doing a bunch of different variations of them.

Once you feel comfortable with your technique in the compound lifts, it’s safer to utilize variations without the possibility of learning poor technique.

 

[zpuppy]

As a beginner you should focus on form, technique, bracing, diet, recovery, and muscle engagement. Proper technique will result in better numbers and more progress.

Keep your program simple. There are tons of types to choose from find one that fits your goals best, linear is good for beginners.

Enjoy the process, remember that you are building muscle and strength. Some weeks are great, some will have setbacks, keep pushing.

 

[olrak]

Also, I would definitely not recommend conjugate to a beginner. That’s more suited for an intermediate or advanced lifter.

Run a linear progression program and learn to perfect your lifts before you start doing a bunch of different variations of them.

Once you feel comfortable with your technique in the compound lifts, it’s safer to utilize variations without the possibility of learning poor technique.

Solid advice here, I second the comments on conjugate training

 

[Deadp007]

Another vote for the Wendler 531.
nSuns is a pretty cool variation of W531, it seems really targeted towards enhanced lifters (maybe not for cutting though, it's brutal).
WSBB might be a little too advanced right now but idk really.