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Old 02-17-2013, 12:50 PM   #1
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Default Powerlifting for beginners questions

Hi! I'm new to the forums and I have a couple of questions.

1. What powerlifting routine would you recommend to a beginner?
2. Can you gain muscle while on a powerlifting routine?
3. Can you have good strength gains while on a caloric deficit as a beginner?

Thank you!
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Old 02-17-2013, 01:16 PM   #2
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First and foremost, welcome to MAB!


As a beginner there are numerous routines that you would benefit from. Strength Training | Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building.

Yes, you WILL gain mass while powerlifting.

That is a difficult balance to find. As a beginner just make sure that you get plenty of quality calories. Be aware of what you are eating. Eat garbage get fat.
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Old 02-17-2013, 01:37 PM   #3
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basically what gasp said! and welcome to the fam!
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Old 02-17-2013, 01:40 PM   #4
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Thank you very much for the warm welcoming!

The problem is that I would like to follow a powerlifting routine but at the same time try and get from 20-25% body fat to 10-15% so I can then continue with a powerlifting routine and go on a slow bulk.
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Old 02-17-2013, 01:42 PM   #5
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Just my 2 cents:

1. Starting Strength is very popular and info is everywhere.
2. It's hard not to gain muscle while powerlifting.
3. I suppose it would be possible, but if gaining muscle is on the agenda, a calorie deficit may not be the way to go. A better approach would be at least maintenance while getting the calories from the appropriate place for your goals.

Glad to have you with us.
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Old 02-17-2013, 01:54 PM   #6
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Old 02-17-2013, 02:11 PM   #7
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Welcome to the forum!

Your questions are actuallly pretty common ones.

1. I would find a basic routine and run its course a few times over. As a beginnger there is no need to make things complicated. There are lots of options out there to explore, and if you would like a more definate answer, we would need to talk more about training goals, and what is currently working.

2. There is no doubt you will gain muscle mass while on a powerlifting routine!

3. It is possible, but will take some fine tuning of your diet to work. It will not be ideal for gains in strength/mass, but is an achievable goal.

Hope some of this information is helpful, and please stick around. Create a training log, and we will do everything we can to help you reach your goals!
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Old 02-17-2013, 02:20 PM   #8
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If you really want to be in control of your diet, take a couple weeks and log your food. I use myfitnesspal.com when I log my food. You shouldn't need to log your food forever, but a couple weeks will give you a good idea of what you're eating and how it stacks up as far as calories and grams of fat, carbs, and protein.

If you're not happy with how much fat you have, then cut fat first. If you're a beginner, then you'll still get stronger while you're cutting fat. Don't expect to gain much muscle mass, but that's the result of your diet, not what training you do. Get yourself to a point where you're fairly happy with how lean you are, then keep training, increase your calories slowly, make sure you get your 1g of protein per lb of bodyweight, and keep adding weight to the bar. You'll start to build muscle, and the increased food on your plate and muscle on your body will let you keep adding even more to your lifts.
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Old 02-17-2013, 02:39 PM   #9
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At the moment my 1 rep maxes are 175lbs for bench, 220lbs for squat, 285lbs for deadlift.

I do not expect gaining muscle while being on a caloric deficit so I can lose some fat. I will think about gaining muscle after I lose enough fat. I would just like to at least slowly increase my strength while in my cutting period of probably around 12 weeks, even by 10-15 pounds in my main lifts if possible.

After reading some of the stuff about training I have somewhat designed my own full body training program, 3 times a week putting a great accent on the posterior chain because of my hunched shoulders (not exaggeratedly, but it's there).

DAY 1
Squats 5x5
Glute Ham Raise 3xMax (I am weak at this exercise but I want to improve)
Bench Press 4x5
T-bar Row 5x6-8 (I can't do barbell rows due to an injury, unrelated to lifting, in my upper back)

DAY 2
Deadlift 3x5
Front Squat 3x5
Overhead Press 3x5
Vertical Row 4x6-8
Close Grip Bench 3x5

DAY 3
Squats 5x5
Good Morning 3x5
Bench Press 4x5
T-bar Row 5x6-8


I do not want to follow Starting Strength because of my weak posterior chain and my hunched shoulders, as I've said above.


What do you guys think? Is the training program decent?

Last edited by Greu; 02-17-2013 at 03:08 PM.
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Old 02-17-2013, 03:12 PM   #10
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Actually, that looks pretty good to me.

I'd add one thing though. If you train 3 times a week, then at one point you're going to have 2 days of rest. On the first day of those 2, go do some sprints, sled pulls, car pushes, or any combination thereof.

If you do sprints, then work into them slowly with plenty of warming up. They can be dangerous if you really push yourself, and you don't want to pull something. Also, don't just do normal sprints. After you're warm put in some modified versions. My favorite is something I call bounders. You sprint for 30-50 yards, but take as few steps as possible, taking long steps and pushing hard off of every step. These are awesome for GPP, mobility, and conditioning.

Some conditioning work will help you cut fat and keep you healthy as you get stronger.
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