Q:

What is an example of a beginner power lifting routine?

A:

According to Jim Wendler for Men's Fitness, a beginner power lifting routine primarily concentrates on bench presses, squats and deadlifts. These exercises are further broken into two kinds of days: dynamic effort and maximum effort.

One power lifting example for beginners involves exercising four days out of the week. Two of those days are dynamic effort days. Dynamic effort days focus on explosive lifting, which helps train the body to better apply force to the bar and develop greater levels of strength, notes Wendler. Maximum effort days involve lifting heavy weights using three different methods. These methods are squats, deadlifts and bench presses. Maximum effort days are spent identifying and focusing on areas of difficulty regarding lifting. Such difficulties may include difficulty locking elbows on bench presses or pulling from the ground on deadlifts.

To better work on these difficulties, beginner power lifting routines incorporate variations on the three primary forms of exercises, such as performing elevated deadlifts and rack lockouts. Mastering these alternative forms of exercise as a beginner helps ensure there are fewer difficulties in performing the more traditional exercises later. Wendler cautions that these exercises involve less time in the gym because power lifters do not typically focus on lesser exercises.

Sources:

  1. mensfitness.com

Is this answer helpful?

Similar Questions

  • Q:

    How do you exercise pectoral muscles?

    A:

    Pectoral muscles can be exercised with push-ups, bench presses, cable crossovers and dips, according to BodyBuilding.com. With push-ups, have the hands closer together instead of shoulder-width apart. Use dumbbells or barbells for bench presses. Cable crossovers utilize pulling cables for resistance, whereas dips are like push-ups only with grips on various workout equipment.

    Full Answer >
    Filed Under:
  • Q:

    Does lifting weights stunt your growth?

    A:

    According to WeightTraining.com, there is no negative impact on growth when lifting weights correctly. Improper lifting techniques cause a number of injuries in the body, however, including damage to growth plates.

    Full Answer >
    Filed Under:
  • Q:

    What are the uses of a weight-lifting program chart?

    A:

    Weight-lifting program charts are used to track progress of a person's workout plan with statistics on gains in poundage used, repetitions, exercises added or removed from a program; in addition, notes on intensity, time spent or resting between sets, cardiovascular activity and duration may be included. These charts come in various styles, such as a basic worksheet form or a chart with more diverse categories, notes Building-Muscle 101.

    Full Answer >
    Filed Under:
  • Q:

    How can you use a workout routine to get ripped?

    A:

    Getting ripped requires a dedicated strength training routine, a strict diet and increased cardio workouts. The goal is to lower your body fat to a level that allows the abdominal muscles to show through the layer of fatty tissue. This requires hard work and a large time commitment since it cannot happen overnight.

    Full Answer >
    Filed Under:

Explore