Bodybuilding, Physique training or Body Sculpting is not all about strength without a doubt but there are aspects of Powerlifting training that can be incorporated to help your development. A Physique developed on a good basis of strength makes such a difference as you move on within your Bodybuilding life. Many people do stray away from heavy training but this core strength will help you with many different exercises and allow you to do those isolation exercises you see everyone abusing.
Powerlifting for the Non-Powerlifter
Today, a lot of strength training advice comes from powerlifters and is based on powerlifting principles.
Want to get bigger? Focus on the squat, bench, and deadlift and throw in some assistance work to improve those lifts and you’ll be good.
Want to burn fat? Focus on the squat, bench, and deadlift and throw in some assistance work to improve those lifts and you’ll be good.
Want to get stronger for sports? Focus on the squat, bench, and deadlift and throw in some assistance work to improve those lifts and you’ll be good.
1. Primary Focus on Strength
The biggest thing that non-powerlifters can take from powerlifters? Building a solid foundation of strength above all else. Getting stronger is beneficial to any fitness-related goal, from building muscle to burning fat.
You can’t go wrong with strong.
For the powerlifter, everything starts and ends with strength because that’s obviously the primary goal. Different goals usually require focusing on other qualities in addition to strength, but building a good base of strength should be a big part of your focus – the biggest, in fact – and should help form the foundation of your program.
If people are chasing fat loss they’ll abandon heavy lifting altogether and instead focus on higher rep circuit-type stuff combined with a hefty dose of “gerbil cardio.” Both have a place in a fat loss program, but they should be used to augment a basic strength-training program, not supplant it.
But here’s the thing that too many people overlook: Those bodybuilders doing pump-type training are almost invariably strong as shit.
They’ve already paid their dues building a foundation of strength. And they’re chasing that pump with heavier weights than most skinny guys use for their strength work!
If your max bench press is 200 pounds and you’re desperate to build a bigger chest, don’t look at the bodybuilder doing 80 pound flyes and think that you should be doing flyes too.
Doing 80 pound flyes will definitely build muscle, but realize that to build up to the point where you can do 80 pound flyes, you must first put in the work building your pressing strength. Otherwise you’ll be doing 25 pound flyes.
2. Emphasis on Good Form
Another positive: Powerlifters emphasize good form. And good form in powerlifting means using a full range of motion – another plus.
A lot of people spend their time searching for the latest-and-greatest program to jumpstart their progress. The real problem? Their form sucks and they do everything with a partial range of motion, either due to too much ego, lack of mobility, or both.
Powerlifters take the time in the beginning to hammer home good technique to the point where it becomes automatic before they worry about anything else. They know that good technique is more effective and safer. Take notes and do the same.
3. A Narrow, Defined Focus
The goals of powerlifting are ultra clear, defined, and focused: to increase the squat, bench, and deadlift. And the goal never changes. It’s the same month after month and year after year.
Successful powerlifters do a great job of making sure that everything in their program contributes to that goal. They don’t sabotage themselves by doing extraneous things to hurt their performance on those exercises.
Whatever the case may be, the most successful people are those with clear and defined goals that stick to the same goal for an extended period of time.
CHECK OUT THE NEXT PAGE FOR THE DRAWBACKS OF POWERLIFTING TRAINING