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Started By NatureBoy (Gold Coast, QLD, Australia)

Started on: 5/25/2007 6:15:44 PM, viewed 787 times
Powerlifting compared to super abbreviated rotines

Deadlift, Squat and bench press is what powerlifters focus on, while building up to heavier weights and extending rest periods.

Heavy Duty routine consists of squats, deadlift, bench press or dip and chin up/pulldowns while building up to heavier weights while extending rest period. In fact, you could drop pulldowns as the deadlift worked hard and heavy hits the back hard and causes massive growth. One could argue that pulldowns could cause overtraining combined with deadlifts. As a matter of fact, squats will also cause growth in the back and throughout the entire body.

Apart from a few "HIT" tweaks, different rep ranges and training to perceived failure – what the difference ?

I see none

This Topic has 12 Replies: Displaying out of 12 Replies:

bloodandguts (Alburg, vt, U.S.A.) on 5/25/2007 10:09:37 PM

I′m only just beginning to learn about PLers and how they train but to date I′ve never heard of any PLing routine that advocates progressively decreasing frequency. if anything they advocate progressively increasing frequency as well as volume like most any other type of weight training that isnt HIT.

I also never heard of any PLing method that advocates only one set per exercise.

PLers generally take longer rest between sets than HIT methods advocate.

Plers lift explosively to fully develop the neural components of the muscle/nervous system. i doubt any PLer would ever lift like Marcus did in Mike′s HD video.

Jeff may chime on with some more differences. he′s much more knowledgeable on the subject than i am.



crazeeJZ (L.A., CA, U.S.A.) on 5/25/2007 10:20:51 PM

Consolidated routines aren′t powerlifting, but I wouldn′t call them bodybuilding either. They are strength training. After a while, with extended rest days, and the minimal exercises, you′re not going to get much hypertrophy or symmetry from them.

Butters (Springfield, MO, U.S.A.) on 5/25/2007 11:01:47 PM

PLers have two types of training. They don′t just train their maximal poundages in each lift. The most common split is 4 days a week 2 upper/2 lower. 1 day is a maximum effort day devoted to increasing maximal weights they lift and the second is a speed/repetition day that is lighter and explosive power is focused on. Most of them will focus on increasing the bench and squat, with DL not trained nearly as often. Westside talks about increasing the squat having a lot of carryover to increasing a maximal DL.

NatureBoy (Gold Coast, QLD, Australia) on 5/25/2007 11:28:23 PM

Appreciate the positive feed back here.

KenLeistner and his training crew are one bunch that use HIT for powerlifting. I also believe Mentzer stated that HD was great for powerlifting. Bob Whelan is another powerlifter/trainer that uses HIT.

It′s the focus on such few exercises and extended – really extended, rest periods that′s got me. I can potentially see someone lifting a massive weight (low reps) and getting very little hypertrophy from it.

The rep speed is one area I can see difference. In reality, this is a total bunch of nonsense anyway. As long as one is not bouncing or using excessive momentum to lift or lower a weight – all should be fine. Slower reps don′t ensure safe lifting as the person could be using shocking/poor form anyway.


Where F = Force, M = Mass and A = Acceleration

Reducing Acceleration (rep speed) reduces Mass which reduces force. So apparently slow reps are safer….so is using higher reps and more sets as fatigue causes muscle failure also. There are many way to achieve the same result and one method is not the only or best way of achieving that end result.

You could potentially use slow reps for powerlifting and as competition closes in, move more towards a force based model.

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