Many people come to me looking for advice about training programs, and what they should start out with. There's already so much information available that for the beginner, it's simply too much to take in. Nevertheless, here is what I advise.
Even the most intricate of workout regimens still maintain simple principles at the core, with the main principle being - lift HEAVIER weights in order to pile on the muscle.
Now, that's pretty vague so let me explain it further. Let's consider a well-designed workout program. Normally, with a well-designed program you can expect to make advances every micro-cycle (a micro-cycle equates to one to two weeks). So, how do you do this? Well, normally it's achieved by adding weights or adding more reps to what you did the previous week.
Oddly enough, most beginners become fixated on numbers: The number of sets to be achieved. The number of reps to be completed. Fact of the matter is - there is NO magic number here. It's much more about your attitude.
If you have a really positive attitude, no matter how many sets or reps you do, you will succeed. And get jacked while you're at it! This is the same rule that applies not only to weightlifting, but to any business pursuit or activity.
Let's look at couple of examples:
Ryan Kennelly and Scot Mendelson. They are both very big guys, and to be thoroughly admired. But if you think they do anything that's "different" in terms of training, then you are mistaken. For sure, they share their "tips and tricks", but you still have to work hard to make gains at this game.
Top level pro powerlifters use low sets and low reps with very little assistance work. I don't know of any pros who use cutting edge methods that hardly anyone else knows about. No. What they do is to use methods that are long-time proven, and they rely very much on a winning attitude which pushes them to achieve success.
And that's what makes a champion. Dedication to your sport equates to a certain level of success. If you are a bit of a "half-asser" then I suggest that powerlifting is not the sport for you.
For the beginner, I advocate a 5x5 routine. If you pop into Westside, the guys and girls in there would be performing dynamic and partial lifts, but they probably don't really know what the proper form is. However, if you ventured into Metal Militia and you didn't know what you were doing, then you'd no doubt end up with various joint pains and maybe tendonitis. Or perhaps a torn rotator cuff or pec. Why so? Well, simply because there are so many aspects to what you have to learn in order to be successful at powerlifting.
It's best to learn the core lifts first of all, rather than doing something silly and jumping in at a high-volume pace. That can lead to injury which in turn means that you are going to be wasting a lot of time with regards to your workout regime.
The 5x5 Program
Provided below is the 5x5 program. And this is what is advisable - or at least I advise it - with regards to a beginners training routine.
Monday
Barbell Squat
5 sets of 5 with the same weight
Start with a moderate weight and add 5-10 pounds every week.
Front Squat (Clean Grip)
3 sets of 8-10
Add 5-10 pounds every week for all sets.
Butt Lift (Bridge)
3 sets of 8-10
If you can't do 8 reps, do as many full reps as you can then do partials to finish.
Seated Calf Raise
3-4 sets to failure
Use slow reps. Add 5 pounds per week for all sets.
Wednesday
Barbell Bench Press - Medium Grip
5 sets of 5 with the same weight
Start with a moderate weight and add 5-10 pounds every week.
Dumbbell Bench Press
2 sets of 8-10
Try to increase the weight as often as possible. It's harder with dumbbells.
Close-Grip Barbell Bench Press
3 sets of 5
This is a core lift. Add 5-10 pounds every week.
Triceps Pushdown
2 sets of 10
Add weight every week. When you can do the stack for every set, do weighted dips.
Friday
Barbell Deadlift
5 sets of 5 with the same weight
Start with a moderate weight and add 5-10 pounds every week.
Upright Barbell Row
3 sets of 6-8 reps
Try to add weight every week though it won't always be possible. Strive to make personal records.
Hyperextensions (Back Extensions)
3 sets of 10-15 reps
These are for rehab and preventative strengthening of the lower back (use a lighter weight for this exercise).
Barbell Curl
5 sets of 5 reps
Start with a moderate weight and add 5 pounds every week.
The Main Message
The 5x5 routine given here is pretty simple. This is a good way to learn how to perform the three main power lifts correctly.
This routine will allow you to get familiar enough with each lifting style and also to then gravitate to using partial lifts too.
Also, you'll gain some hypertrophy because none of the sets include triples or singles (sets of three or one rep, respectively). Further, you'll avoid suffering from tendonitis or joint pain, unless of course you go about things in the totally wrong way.
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