Powerlifting for Beginners

Powerlifting and bodybuilding can go both hand in hand. They both follow the same principle, just way they exercise and the purpose is different. Bodybuilders do slow controlled reps while powerlifters perform explosive moves. The major focus in powerlifting is raw strength and weights on the bar. Powerlifting for beginners is no different than bodybuilding beginners program. Basics are always important is also merely same in all sports, gain strength and learn proper way of doing the moves.

Bodybuilding is about focusing on certain muscle and training them with different technique for muscle hypertrophy. Powerlifting is all about gaining the strength to lift heavy. Powerlifting basically is of three staple exercises in strength training, bench press, squat and deadlift. These all are the compound exercise that work multiple muscle in your body. Let’s learn some of the powerlifting exercises for beginners in this post.

Powerlifting Moves

Bench press, squat and deadlift are the main focus of the powerlifting training. Everything else is either directly related to these exercise or indirectly a supporting factor, else they are not performed. Powerlifting for beginners is similar to any of the beginners workout exercises in resistance training. You learn the basics first, then you add some variations to it and excel to advance.

powerlifting for beginners

Bench Press

Bench press is chest’s most important exercise. It is a compound movement and has direct involvement of triceps and shoulders. These 2 are the supporting muscles for bench press.

You can perform bench press with three bench setup, incline, flat and decline. Flat bench press is what powerlifters perform the most.

Squat

Squat is the king of all leg exercises. It involves highest number of muscles in the body including upper body for stabilization. Squat work all your muscle in the legs.

It has multiple variation to target different muscles like front squat, back squat, hack squat and so on. The main goal is to put on as much weight as you possibly can.

Deadlift

Deadlift is awesome compound exercise for overall back development. It triggers multiple muscles in the back, legs, glutes and so on. It can be done with both barbell and dumbbell. There are multiple barbells like elephant bar, which is longer barbell, ordinary barbell, fat grip barbell and many more.

1 Rep Max

1 rep max is the term for what maximum weight you can lift on your own not more than 1 repetition. It is the maximum weight that powerlifters train for all the time.

Start off with about 60% of your 1RM as warm up set. Increase weights till you reach your 1RM, now perform working set with that weight. Progressive overload is what enables you to break that plateau and excel in your 1RM.

Powerlifting Routine for Strength

Given below is the sample workout routine for the powerlifting for beginners. Perform these exercises until you feel like used to the workout and weights. These are the 5×5 workout plan, meaning you do 5 working sets of 5 repetitions for all the major workout.

Day 1

  • Barbell Back Squat
    Perform 5 sets of 5 reps with same weight. Progressively add weights every week.
  • Barbell Front Squat
    Front squat targets quads more. Perform 3-4 sets of 8-10 repetitions.
  • Hip-thrusts
    It is awesome exercise for glute development. Glute’s health and strength is very important to perform clean and effective squat and deadlift and other exercises. Perform 3 sets of 8-10 reps.
  • Calf raises
    Good and strong calf is very important to transfer the power from the ground up top. It provides the strength and stability to perform the exercise. Perform 3 sets to failure.

Day 2

  • Barbell Bench Press
    Perform 5 sets of 5 reps with enough warm up sets. Throughout 5 working sets, use same weight and progressively add on weights every week.
  • Dumbbell Bench Press 
    You build stability and improve co-ordination with dumbbell bench press as both hands move independently. Perform 3-4 sets with 8-12 reps.
  • Close grip bench press or triceps pushdown
    You can switch back and forth between these 2 exercises or just perform them both with moderate weight. Do 3-4 sets of 10-12 repetitions. These exercises work your triceps.
  • Shoulder press
    Shoulder press is important to keep the shoulder health in check. During bench press, your shoulders too participate in the movement. Strengthening the shoulders can help you lift more weight. Perform 3-4 sets of 10-12 reps for any shoulder press version.

Day 3

  • Barbell Deadlift
    Perform 5 working sets of 5 reps with ample warmup sets. Progressively overload every week to improve your 1RM. There are multiple variation to this deadlift like elephant bar deadlift, sumo deadlift, pause deadlift, etc.

Also Read: Barbell Deadlift

  • Hyperextension
    Hyperextensions are very good exercise to check your lower back health while done right. Don’t get crazily hyped while doing hyperextension as you might slip a disc. Perform 3-4 sets of 8-10 reps. Don’t jerk your way up while doing the moment, go slow and controlled.
  • Barbell Row
    Rowing exercises are very effective for lats development. Lats provide you strength to pick the bar up from the dead position. Perform 3-4 sets of 10-12 reps.
  • Biceps curl
    Do any biceps curling exercises. Your biceps are the supporting muscles for the back exercises. Do 4 sets of 10-12 reps.

Things to Remember

There are few things you need to remember while choosing powerlifting as your strength training workout for beginners.

  • 500 lbs personal record isn’t achieved in a day, it needs years of practice and hard work.
  • Do as many warm up sets you require to prepare yourself for the workout.
  • Take advice from the experienced lifters and coaches about the correct form and technique.
  • Do your repetitions right and don’t just train as a result of your ego.
  • Get your basics right before going a step ahead.

It is advised to perform this workout 3 times a week in the beginning as your are just into the powerlifting and not used to the intensity. You can go higher when you get used to. Rest and recovery period is very important. Rest for at least 3-4 minutes between the heavy working sets to calm yourself down and prepare for next set.

In the end, powerlifting is awesome sport. It extracts the stronger version of you from within yourself. Bodybuilding and powerlifting can be done back and forth to achieve both aesthetics and strength. Basic are both similar for bodybuilding and powerlifting for beginners.

Bulletproof Coffee Weight Loss

Coffee is around our lifestyle for very long now. Many of us are a morning coffee person while some of enjoy coffee every now and then. With the role of caffeine as pre-workout or in fat loss, it is very popular among bodybuilders as well. But recently, there is trend for bulletproof coffee for weight loss. Basically, bulletproof coffee is the replacement for a meal typically breakfast for the people with fat loss goal.

What is bulletproof coffee for weight loss?

Bulletproof coffee is a drink consisting of freshly brewed coffee, grass-fed unsalted butter and medium-chain triglyceride (MCT) oil. These three components makeup a perfectly smooth and delicious cup of coffee. The coffee has a creaminess and smooth texture to it. It is famous among the people with low-carb and high fat diet.

As a main staple of bulletproof diet by Dave Asprey, bulletproof coffee is a meal replacement. It provides you enough energy to last through second meal of the day. It triggers fat loss through ketosis through low carb diet.

bulletproof coffee weight loss

Bulletproof Coffee Recipe

Let us now check out the recipe for the bulletproof coffee or also known as butter coffee for weight loss.

Ingredients:

  • 2 tablespoons of ground coffee
  • 1-2 tablespoons of MCT oil
  • 1-2 tablespoons of grass-fed unsalted butter or ghee

That’s it for the ingredients. It is fairly simple ingredients. If you don’t know what MCT oil is then, it is derived from coconut oil. If you cannot find MCT oil, then just use unrefined coconut oil in moderation.

Recipe:

  1. Freshly brew a cup of coffee with the ground coffee beans. You can use the coffee machine if you have or just do it manually. Use filtered water and filter paper to brew the coffee.
  2. Add MCT oil in the coffee. Add 1-2 tablespoons or MCT oil in the coffee. Mix it well.
  3. Add butter or ghee. Add 1-2 tablespoons of grass-fed butter or ghee in the coffee. Make the addition as per your taste. If it your first time, be sure to start small.
  4. Blend it well. The last step would be to blend the coffee well. You will get a rich and smooth foamy texture to the coffee. It smells great and tastes awesome.

Here you have it, a perfect cup of bulletproof coffee.

Additives to the coffee:

You can add on some extra benefiting ingredients to your cup of bulletproof coffee for weight loss.

  • Turmeric: It is famous yellow powder rich with anti-oxidants. It takes away the natural flavor of the coffee, but its worth it.
  • Chocolate powder: While consuming chocolate is goo for your health in so many ways, adding it to your drink will enhance the taste and its health benefits.
  • Cinnamon: Cinnamon is very popular for benefits in weight loss and sugar and insulin regulation. It provides natural sweetness to the coffee as well.
  • Vanilla extract: If you are in search of some more flavor, vanilla extract can be your healthy alternative. It not only adds flavor, but also enhances the antioxidant features.

Also Read: Weight Loss Plateau

Benefits of Bulletproof Coffee

If you are in some sort of carb restricted diet then, bulletproof coffee can be your choice of breakfast. The coffee will get you energized in the morning and the butter and MCT oil will give you the sensation of fullness for long.

  • Improves mood and boosts testosterone
  • Increases energy with the benefits of caffeine and high quality fat
  • Triggers and promotes fat loss
  • Improves brain power with quick-acting Medium Chain Triglycerides (MCT)
  • Improves strength and lean mass with testosterone boosting healthy fats

Things to Remember for First Timer

The recipe might be same, but the way you prepare might be different. Don’t ever worry if you cannot get the same taste all the time. Here are some points you might want to remember while preparing the bulletproof coffee for first time.

  • Be sure to use high grade ground coffee. A different grade might just have opposite effect for you.
  • Use only grass-fed butter. Due to the difference in fat composition of non-grassfed butter, it might not mix up well. So use grass-fed butter.
  •  MCT oil is must. Don’t forget to add that. It boosts your metabolism and turns you into fat burning machine and also sharpens your brain.
  • Go Slow. You might want to go slow with the addition of bulletproof coffee in your diet. It is high in fat and you might want to use digestive support in the beginning.
  • No Sugar. If your craving for sugar is really high, you might just add cinnamon. You can also switch for the natural sweeteners like stevia. But processed sugar is not an option.

 

Benefits of Training Legs

What’s most pleasing than huge pecs in men? Definitely good pair of well built legs. “Never skip leg day”, that’s one important tip you will always get from the experienced lifters out there. The ones going for just the upper body will not understand the importance of leg training. While just training leg once a week will lift the level of their physique to a complete different level. Lets discuss some of the benefits of training legs.

Even if you have no relationship with exercise or training, you should understand why it is important to train legs. Once you know the importance, the benefits of training legs will definitely change the way you actually train.

Benefits of training legs

Importance of Leg Workouts

Legs are huge huge muscle. It is half of your body part. It is your whole lower body that’s counted as legs. Leg has many big muscle groups like hamstring, quads, glutes and smaller stabilizers as well. Some of the importance of leg workouts are as follows.

  • They are huge muscle and definitely needs training just like your other muscles.
  • Stronger legs will support your upper frame of the body.
  • Power transfer from the ground is achieved from legs.
  • Reduces the risk of injury.
  • Less stress on the joints and back.
  • You have to train it, just because all your muscle mass is balanced on those legs.

Also Read: Legs Workouts Without Weights

Benefits of Leg Workout

So, you have now know that it is important to train legs. Benefits of training legs are just so huge that it will change your perspective of workout. Some of the benefits of training legs are as given below.

  • Better way of burning calories:

    Training legs will burn your calories efficiently. Leg training involve mostly compound movements. These compound movements involve many other supporting muscle group as well. There is greater core activation in squats, and lower body workout increase your heart rate significantly as well. This gives you the benefit of cardio and core activation as well.

  • Boosts Metabolism: 

    Legs no doubt have huge muscles. To train these muscles, body needs to burn more energy. This results in boosted metabolism meaning you can burn fat more if you are cutting or in general burn more calories.

  • Increased HGH and Testosterone: 

    While you train legs intensively, your body releases increased amount of testosterone in the bloodstream to fill in the damage. The release of HGH and Testosterone will help you build not only the legs you want but also help build other body part. And most importantly, it will ensure that your organs are functioning well.

  • Prevents lower back pain: 

    If you have weak legs, your whole upper body mass will be concentrated on your relatively weaker lower back. Lower back is very delicate part of your body and such huge pressure on them can cause you huge pain. Training your legs will teach your body the better ways of utilizing your glutes, hamstrings and quads, so, that the pressure from the lower back is put where it should have been.

  • Mental strength: 

    A strong pair of legs will give you the strength to lift heavy not only physically, but also mentally. You will have the mental strength that you can handle the weight you are about to lift. You might not know, but you will be stronger naturally if you have stronger legs. They are your foundation.

  • Aesthetics: 

    More importantly a well built pair of legs looks absolutely stunning. It complements your upper body and creates symmetry in your body. Stronger upper and weak lower body or vice versa is the last thing you would want in your physique. A symmetry is what stands you apart.

Take away with the benefits of leg training

Legs are huge muscle. They need you attention just like other muscle group. You reply on your legs to hold all your body weight. Stronger legs means better you. Symmetry is important to look great and most of, leg training benefits your whole body with the boosted testosterone and HGH.