Classic powerlifting: powerlifting

Powerlifting is a sport for people who are strong in spirit and body. Find out everything about this powerlifting: benefits and contraindications, training for beginners and necessary sports supplements.

Today it's fashionable to be athletic and fit, but if just balanced muscle training isn't enough for you, powerlifting will help men and women develop their functional strength so that every cell of your body radiates incredible power.

The term "Powerlifting" comes from the English words "power" - strength, and "lift" - to lift. This is a strength sport in which the main task of the athlete is to overcome the weight of the maximum burden.

Powerlifting has some similarities to Olympic weightlifting. Both disciplines lift weights in three attempts. However, powerlifting grew out of such a sport as “odd lifts”, which also allows 3 attempts to lift, but contains a larger range of exercises similar to the Strongman arsenal. During the evolution of the sport, "oddlifts" were standardized into three exercises, and were subsequently renamed classic powerlifting. Learn more about the history of powerlifting.

Powerlifters, unlike their closest fellow bodybuilders, prioritize strength performance rather than body beauty. However, powerlifting is closely related to bodybuilding. Many bodybuilding stars - Arnold Schwarzenegger, Ronnie Coleman, Franco Colombo, Mikhail Sidorychev, Evgeniy Mishin, Andrei Sorokin, Sergei Shelestov - started in powerlifting, or were involved in these sports at the same time.

Powerlifting exercises, powerlifting

Powerlifting includes three competitive lifts: the squat, the bench press, and the deadlift. The total weight of each exercise determines the athlete’s qualifications, which is why this sport is also called “powerlifting.”

Squats

Bench press

Barbell deadlift

Powerlifting - exercises

It has already been mentioned that this sport uses three main exercises:

1. Squats
   . This is the first exercise performed in competition. Powerlifting for girls and men is based on the same rules for performing a squat. First, the barbell is taken with a comfortable grip, removed from the racks and placed on the upper section of the trapezius. The athlete moves away from the racks, placing his feet slightly wider than his shoulders and straightening his back. The depth of the squat should be slightly below parallel to the floor, and the center of gravity should be on the heels. Lifting should be done with a straight back.



2. Bench press
   . In powerlifting, this exercise is performed with some detail. The athlete takes the bar with a wide or medium grip. The first option is more popular, because the greater the distance between the hands, the shorter the barbell path. You should remove the barbell by lifting your pelvis and keeping your arms straight. The speed of the press should be maximum, while lowering the apparatus, you should bring your shoulder blades together and lower your shoulders. An important nuance is that the legs should be as close as possible to the pelvis, and the benches should only touch the buttocks. The greater the deflection in the back, the shorter the path of the barbell.



3. Deadlift
   . Powerlifting athletes perform this exercise last during their performance. To assume the starting position, your feet should be placed shoulder-width apart or even further apart. Records are often set with the first option. The athlete bends over with a straight back and grabs the barbell with a comfortable grip. By straightening the legs, the projectile rises. The back should be straight at all times. While lifting the barbell, your arms should be straight and relaxed. The powerlifting technique takes into account that it will be possible to lower the apparatus only after the knees are straightened and the shoulders are pulled back.

Powerlifting competition

Today, powerlifting competitions are held all over the world, but the USA, England and Russia stand out in terms of maximum frequency. In 1984, powerlifting received the status of a Paralympic sport, and belongs to the World Games in accordance with the International Powerlifting Federation.

For participation in classic powerlifting competitions, the International Powerlifting Federation clearly defines age categories.

Men's groups start from 14 years old (juniors), 1st, 2nd, 3rd groups of veterans indicate an age limit of up to 40, 50 and 60 years, respectively, and the latest, 4th group of veterans - up to 70 years and older. Women's groups - from 14 in the junior group, and up to 60 and older in the 3rd group of veterans.

What kind of sport is powerlifting?

Having formed its niche, powerlifting did not immediately settle on classical exercises:

1. Bench press.
2. Squats.
3. Barbell row.

After all, these movements did not load such a beautiful muscle as the biceps. Therefore, for the first 20 years, until 1964, powerlifting competitions included various additional movements, such as:

1. Bench press sitting behind the head;
2. Standing barbell curl;
3. Seated arm curl with a barbell.

The last two exercises focused exclusively on the biceps muscle of the arm. But gradually the desire for power identification took over, and since 1972, when the International Powerlifting Federation (IPF) was created, competitions have been fought only in three basic movements .

Powerlifting standards, titles and categories

Titles and categories in powerlifting of the Russian Powerlifting Federation (RFF).

The sports title MSMK is awarded from the age of 17, the sports title MS - from the age of 16, the sports category KMS - from the age of 14, the sports category - from the age of 12.

This classification came into force on January 1, 2020. Approved by order of the Ministry of Sports of Russia dated November 13, 2017. No. 990.

Triathlon

Classic eventing

Reporting day[edit | edit code]

Powerlifters and other competitive athletes work differently. They start by setting the highest possible goal for any future competition. Once such a goal has been set, it is already possible to draw a relatively straightforward plan of achievement from point A (the athlete's current level of ability) to point B (peak ability in the competition).

The same is true for the Maximum Strength program. The name I gave for the five-move personal competition that is the training goal of a strength training program. The name has a specific meaning. More than ever, greater strength is most important when you're moving furniture and other household items from one home to another. Thus, the name “Report Day” draws your attention to the benefits that this training program brings. The unofficial motto of the Maximum Power program is: “Make an Impression on Reporting Day!”

The four exercises you'll do on Reporting Day are the squat, bench press, deadlift, and pull-up (maximum of three reps). The squat is a modified version of the standard barbell squat used in powerlifting. We will clarify the properties of the exercise later, but its main idea is to unload in the bottom position, teach you how to squat and clarify how deep you can perform this exercise (provided that your thighs are parallel to the floor). The bench press and deadlift you'll perform on Report Day are the same as those done at a powerlifting meet. The 3-set pull-up test is an unusual strength test, but I like it because it's different from others. This is a test of relative strength or strength to weight in which lighter weight people can do better than 500 pound guys who are already monsters in the squat because it brings their massive bellies over their hips in the bottom position! You simply do three pull-ups instead of carrying the maximum external weight you can carry (like moving heavy plates on a barbell).

On Reporting Day you will also have another bonus test: standing long jump. Believe it or not, this exercise was once part of the Olympic competition. It was performed standing on thick cowhide, which you can also make yourself, but only at home, behind closed curtains. Either way, the long jump is an excellent test of relative lower body strength and an accurate predictor of athletic ability.

But wait, how will you know if your performance is improving after 16 weeks of the Maximum Strength program? Easily. Before starting the program, test them with a pre-test - Departure Day!

The training program will prepare you in its own way to perform these exercises, but of course not in the same way that I would prepare you if fame or a cash prize were at stake. The real goal of training is to increase your overall ability and the overall condition and health of your body as much as possible in 16 weeks. So you'll do a lot of single leg training, vestibular exercises, rotational training, heavy weight carrying, scapular stabilization, dynamic flexibility, and even some energy training (a modified version of what is popularly called cardio training).

Powerlifting training programs for beginners

Triathlon exercises - squats with a barbell, bench press and deadlift - in bodybuilding are called “basic” or simply “base”, and are recommended by experienced trainers for gaining overall muscle mass and developing strength for beginners, since when they are performed, several joints are involved at once, and all muscles are involved.

Many athletes improve their mastery of competitive lifts by dividing programs into squatting, pressing, and highlighting deadlift training in powerlifting. In addition to a clearly defined focus, such a training system leaves the athlete with the strength to perform auxiliary exercises.

Powerlifting equipment

Equipment for powerlifting is varied. The basic equipment of an athlete is considered to be: comfortable sports shoes, tight-fitting tights for squats and deadlifts, a bench shirt, socks, a belt or belt, bandages for the wrists and knees. In exceptional cases, powerlifting equipment is not required. This happens when competitions are held in higher educational institutions, as part of the Olympics, and also in prisons. The use of sports equipment is not considered a prerequisite for playing sports.

Bodymaster.ru recommends Training Plans:

Seated bending with a dumbbell, like hyperextension, works well for the lower back muscles, and is equally useful for powerlifters and bodybuilders. At the same time, bending is safer than its alternative for overweight people and beginners.

If you are in recovery from a spinal injury, this exercise is best performed without a dumbbell, simply crossing your arms over your chest. Adjust the depth of the tilt depending on the condition of the spine - the deeper you bend, the more load on the spine.

Powerlifting and the Olympic Movement

The large number of federations and regulations makes it virtually impossible for powerlifting to be included in the Olympic Games. However, powerlifting is part of the World Games, held under the auspices of the International Olympic Committee. The International Powerlifting Federation (IPF), through holding international competitions, seeks to standardize them and include powerlifting in the Olympic Games.

In 2004, after a lengthy process, the IPF received recognition from the IOC. In accordance with the anti-doping policy pursued by the IOC, the IPF has signed the WADA code. These steps, according to experts, are ongoing measures towards the recognition of powerlifting as an Olympic sport. As of 2013, 108 countries around the world became members of the IPF.

Bench day

Bench press on a horizontal bench

• 3 sets of 20 reps
• Body part: Chest Equipment: Barbell

Biceps curl on the lower block

• 3 sets of 20 reps
• Body Part: Biceps Equipment: Block

Pull-down of the upper block behind the head

• 3 sets of 20 reps
• Body part: Lat Equipment: Block

Dips

• 3 sets of 20 reps
• Body part: Triceps Equipment: Body weight

Pancake turns

• 3 sets of 20 reps
• Body part: Press Equipment: Dumbbells

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This powerlifting training plan alternates loads on the upper and lower body, you should start with training the upper body (press day), then after a rest day do a lower body workout (squat or deadlift day), then work the upper body again, then the lower body, and so on.

The Origins of Powerlifting

The name of the strength sport comes from the English words power - strength, and lift - to raise. Its essence is for the athlete to overcome the heaviest possible weight. Another name - powerlifting - is explained by the fact that powerlifting athletes compete among themselves in three disciplines: deadlift with a weighted barbell, deep squat with a barbell on the back and two-arm barbell bench press lying on a horizontal bench.

The origins of powerlifting began simultaneously with the advent of human civilization. Demonstration of strength allowed ancient people to occupy a higher social position, and sometimes simply to save their lives. In the history of every culture, there are legends about people with incredible physical strength. Bogatyrs are the closest example to a Russian person of what powerlifting is. Photos of strongmen from traveling circuses prove that in Europe great attention was paid to human strength.

Leg day

Deep squats with a barbell

• 3 sets of 20 reps
• Body part: Quadriceps Equipment: Barbell

Smith machine deadlift with straight legs

• 3 sets of 20 reps
• Body part: Hamstrings Equipment: Exercise

Seated calf raise with barbell

• 3 sets of 20 reps
• Body part: Calves Equipment: Barbell

Bend on the block while kneeling

• 3 sets of 20 reps
• Body Part: Press Equipment: Block

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This sequence is akin to split training, which allows you to work out the whole body alternately. This is important, because if the muscles of the arms or abs, which are loaded on the bench day, have little effect on squats or deadlifts, then a back that has not recovered after training will create difficulties on the bench day: neither can you hold the bridge, nor can you bring your shoulder blades together.

What is powerlifting

Literally translated, powerlifting is power lifting , that is, lifting weights exclusively with power movements, without jerking, cheating, or swinging.

But such a translation is, in fact, just an interlinear translation.

In sports connotations, powerlifting is a sport in which the winner is determined after performing three types of exercises :

1. Bench press.
2. Squats.
3. Barbell deadlift.

By adding up the maximum weight lifted in each movement.

Traction Day

Deadlift

• 3 sets of 20 reps
• Body part: Quadriceps Equipment: Barbell

Deep squats with a barbell on the chest

• 3 sets of 20 reps
• Body part: Quadriceps Equipment: Barbell

Shrugs with a barbell

• 3 sets of 20 reps
• Body part: Trapeze Equipment: Barbell

Pulling your legs to your chest on a horizontal bench

• 3 sets of 20 reps
• Body part: Press Equipment: Body weight

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There can be from one to three days of rest between workouts, depending on your level of fitness, weight and recovery capabilities of the body.

Classic powerlifting: powerlifting

Powerlifting is a sport in which you need to perform a specific task. This could be a bench press for a number of repetitions, or performing a movement with maximum weight. Or triathlon, which will be discussed later. Power lifting movements are based on three elements: - squats with a barbell on the shoulders; — bench press on a horizontal bench; - deadlift. Allowed in both the classic and sumo versions. The movements are performed in the above order. The athlete’s task is to take the maximum weight in each element. Afterwards, the results are summed up and a final result is obtained, which determines the athlete’s place in the competition. Now each exercise should be analyzed point by point. Squats with a barbell should be performed as follows: 1. It is required to remove the barbell from the racks with the help of assistants or independently. 2. Fix an even body position and wait for the judge’s command to “sit down!” 3. Sit deep enough so that the pelvis and thigh line drop below parallel (that is, below the knees) 4. Straighten up to the original state and wait for the judge’s command “On the racks!” 5. After placing the barbell on the racks, if the previous steps are completed, the movement is counted. It does not count in the following cases: - start moving before the judge’s command; - saddle above parallel; - make double movements, for example, while lifting, go down a little, then start getting up again; - do not act on the judge’s commands. The next exercise is the bench press, the athlete should proceed as follows. 1. Lie down on a bench press and fix the position. Shoulder blades and buttocks should touch the bench, legs should be supported under the bench. 2. Remove the barbell from the racks independently or with the help of belayers; 3. Wait for the judge’s command “start!” and lower the barbell to your chest. 4. After the bar is lowered, the judge will give the command “press!” You need to push the weight until your arms straighten and lock in this position. 5. Wait for the command “on the racks!” After this, the bar can be returned to its place. An element will not be counted in the following cases: - there was a double movement; - execution not according to the judge’s commands; - separation of the pelvis or shoulder blades from the bench or legs from the floor; - incorrect execution of the movement. Deadlifts are performed in the following sequence. 1. Choosing the type of grip and the width of the legs. 2. The movement begins without the judge’s command. 3. When the athlete has straightened up and fixed this position, the judge gives the command “down!” 4. After the command, the barbell is lowered to the floor; control cannot be lost when returning. The judge will not count the weight in the following cases: - returning the barbell before reaching the final position; - double movements; - incomplete straightening of the legs; - actions without the referee’s command. In any case, there is nothing complicated, the scoring rules may differ depending on the regulations of the sports organization, but the technique, in principle, is the same everywhere. Standards They vary depending on federations and weight categories, the use of equipment, and the presence or absence of doping control. It is best to find out the standards from the federation you are looking for, then you can estimate how much money you need to collect in three exercises to achieve a sports title. Classic Although there are competitions for individual movements (deadlift, bench press), the classic option is powerlifting. So, to achieve a sports title or win competitions, it makes sense to choose triathlon.

Contraindications and benefits of powerlifting

Anyone can engage in powerlifting without contraindications, often these are herniated intervertebral discs and spinal injuries. Before starting classes, you should consult your doctor or sports physician.

For trained powerlifters, the weight of the equipment exceeds 200-300 kg, which increases the risk of injury. To prevent injuries, athletes use special equipment: overalls, bench press shirts, wrist and knee bandages, a belt, special shoes - weightlifters.

If you perform the exercises according to the correct technique, then there is no more harm from powerlifting than from bodybuilding. The strength training program in powerlifting is based on the same rule as bodybuilding: you should not lift heavy weights until you have mastered the technique.

However, unlike bodybuilding, powerlifting has a little more advantages. The benefit of powerlifting is that, in addition to the athletic physique you develop in training, you gain the main thing – strength. But feeling strong and harmoniously developed is incomparably pleasant.

Powerlifting is not only recommended for men; women's powerlifting is also gaining popularity.

Business for life

The newfangled passion for powerlifting quickly spread among Russian youth. Why is it gaining popularity and why is it attractive? The story is told by 21-year-old powerlifter Gegham Chopikyan.

I started powerlifting at the age of 15. Or rather, he began to do strength exercises, which are necessary in order to proceed directly to the tests. I learned about this unusual sport from a friend who had been going to the gym for a long time. He seduced me with the fact that exercise brings health, strength, and, most importantly, beauty! What guy doesn't want to show off his toned muscles in front of the girls?

Powerlifting consists of three types of exercises: squats with a barbell, bench press, and deadlift, that is, lifting a barbell from the ground. Competitions are held by weight category, so it’s not so important how huge and pumped you are, how important is the ratio of the weight you lift to the weight of your body. This sport came from America, but has already become very popular in Russia: all-Russian powerlifting competitions are held every two to three months.

The first difficulties that you may encounter are various types of injuries that can be caused by inexperience. I remember how I took on some exercise that I was unable to do at the time, and as a result I pulled a ligament. Also, at the beginning there may be psychological problems - this is the excitement at the first competitions and the fear of defeat. You can order some weight coefficient and not lift the barbell on the first try, but it happens the other way around - I’ve never tried to lift a lot of weight in training, but in competitions it works. I believe it depends on willpower and self-confidence. The main thing is to believe in your limitless capabilities, because the right attitude can sometimes decide more than physical abilities.

In my favorite activity, the greatest pleasure comes from knowing that with every workout you become stronger. Even muscle pain becomes pleasant when you feel that you are improving and increasing your capabilities.

The most interesting thing in powerlifting is the moment of competition, a kind of moment of truth, when you can understand how useful all your efforts were, how much stronger, stronger and better you have become. Of course, it is incredibly exciting to meet new people, communicate with them, share tips on training, proper nutrition, and discuss the achievements of successful athletes.

Everyone can do powerlifting: boys and girls, young people and people of retirement age. People start to get involved in this sport at the age of 14, and sometimes this hobby turns into a lifelong endeavor - my coach is 75 years old, and he still participates in competitions.

To practice, you only need shorts with a T-shirt, a gym and your desire to improve! The gym for training can be anything, the main thing is that there is a coach there who prepares for triathlon. The price of classes depends on the institution, where I train, the guys pay 700 rubles a month, but you can train for free if you go to all the competitions and defend the honor of the club.

I love what I do, but I’m not going to become a great athlete and devote my life to it. I just do it for myself, for my body, health and beauty. Powerlifting is what makes me feel like an individual.

Tips for Beginner Powerlifters:

1. Warm up the muscles and ligaments before training.

2. Exercise under the guidance of a trainer.

3. Drink at least 1.5 liters of water throughout the workout.

4. Limit the consumption of fatty, spicy and sweet foods.

Sports supplements

Taking sports supplements - creatine, arginine, intra-workout, bcaa amino acid and pre-workout complexes will help you increase your strength. These sports nutrition products are specifically formulated to improve performance in sports and fitness for men and women. Just add it to your diet and go ahead to conquer new heights!

Story

Powerlifting originated from exercises that weightlifters used to increase performance in fundamental movements. Initially, the set and order of exercises differed from modern ones - in addition to the now familiar squats, bench press, deadlift, powerlifting included curls with a barbell while standing (biceps curl), sitting, overhead press, etc. These “strange” from the point of view of weightlifting, exercises, at the turn of the 40-50s. XX century gained popularity in the West, competitions began to be held. And in the 50s and 60s, powerlifting in its modern form began to take shape. By the mid-60s, competition rules were determined and national level championships began to be held regularly.

In the late 1950s, Britain had its own form of powerlifting called the "Strength Set", consisting of biceps curls, bench presses and squats, performed in that order. And in 1964, the first unofficial US championship was held (York, Pennsylvania). The Amateur Athletic Union (AAU) held its first national championships in 1965, making the bench press, squat and deadlift competitive lifts.

In November 1972, the International Powerlifting Federation (IPF) was founded, and a year later, in November 1973, the first world championship was held[1]. In 1980, women took part in the World Championships for the first time in Lowell, Massachusetts, USA, and in 1989 the IPF combined the men's and women's championships.

In 1986, the World Powerlifting Congress (WPC)[2] was founded; later other alternative international organizations appeared.

The number of international powerlifting organizations is constantly growing, but despite the decentralization that is inherent in world powerlifting, the International Powerlifting Federation (IPF) remains the most famous and popular. The IPF is the only international powerlifting organization that is a member of the World Games Association and the General Assembly of International Sports Federations. In 2004, after a lengthy process, the IPF received IOC recognition and signed the WADA code; Since 1963, powerlifting has been included in the Paralympic Games program as “weightlifting”, and since 1992 - as powerlifting. There is one type of exercise in the Paralympic program - the bench press without equipment. The number of participating countries is 115; women took part in the 2000 Paralympic Games for the first time.

Powerlifting Supplements for Men

Weider | Protein 80 Plus ?

• Quadruple protein mixture with high biological value. Contains 4 types of protein: milk protein isolate, casein, whey, egg albumin. Each of these proteins has its own absorption rate, which contributes to a constant and uniform supply of amino acids into the blood.
• Category: Multi-component protein More about the category

You need to stir 30 g of powder in 300 ml of milk or water. Take 3 times a day. In the morning, before and after training.

The drug provides peak amino concentration within the first 60 minutes after use and maintains it for 5 hours. Therefore, muscles quickly grow and recover, while the athlete’s strength and endurance increases. This protein shake is designed as a nutritional supplement to increase the amount of protein in your daily diet. Ingredients: calcium caseinate, whey protein concentrate, milk protein isolate, dried egg white, flavoring, thickener: guar gum; sweeteners: acesulfame K, aspartame; calcium carbonate, antioxidant: ascorbic acid; vitamin B6. Contains a source of phenylalanine. Contains lactose. May contain trace amounts of gluten and soy.

Energy value of one serving (per 300 ml of water): 112 kcal. Nutritional value per serving (per 300 ml of water): fat 0.5 g, carbohydrates 2.3 g, protein 25 g.

Energy value of one serving (per 300 ml of milk 1.5% fat): 256 kcal. Nutritional value per serving (per 300 ml milk 1.5% fat): fat 5.3 g, carbohydrates 17 g, protein 35 g.

Olimp Sport Nutrition | Creatine Monohydrate?

• Creatine is an essential substance in muscle cells in the form of creatine phosphate. Taking a creatine complex helps increase energy production by cellular mitochondria, positively affecting the athlete’s endurance, strength and muscle tissue growth.
• Category: Creatine powder More about the category

Dissolve 1 serving (5 g) in 150-200 ml of water or your favorite drink.

Increased muscular work, requiring maximum energy release, is accompanied by increased consumption of creatine phosphate as the most important energy source for the muscular system, as a result of which the body's need for creatine during physical activity increases significantly! In addition to increasing endurance during training, creatine helps increase muscle size. Creatine from Creapure is used.

VPLAB Nutrition | Ultra Men's Sport Multivitamin Formula ?

• A high-tech complex of natural vitamins and minerals was developed taking into account the characteristics of male physiology for men leading an active lifestyle.
• Category: Vitamins for men More about the category

1 capsule 2 times a day

Taking the VPLaboratory Ultra Men's Sport Multivitamin Formula vitamin and mineral complex will help eliminate nutrient deficiency in the body, which causes premature fatigue, insufficient recovery and decreased body tone.

Olimp Sport Nutrition | BCAA Xplode?

• Contains all the most popular amino acids for the restoration and growth of muscle tissue. Composition of high quality branched chain amino acids (leucine, valine, isoleucine) in a 2:1:1 ratio, enriched with L-glutamine and vitamin B6.
• Category: BCAA More about the category

Recommendations for use: 1-2 servings per day - before meals or before and after training or before bed. Recommendations for preparation: 10 g of powder (25 scoop units), dissolve in 200 ml of water. Take immediately after preparation.

The complex stimulates protein synthesis, increases muscle endurance, protects muscles from destruction by cortisol, burns fat, increases glutamine levels in muscle tissue, and strengthens the immune system. Olimp Sport Nutrition "BCAA Xplode Powder" are amino acids with an atypical branched structure. These include leucine, isoleucine, valine. Anyone who has taken BCAAs will confirm: they work! BCAA also suppresses the secretion of cortisol and reduces muscle pain. The obvious anabolic effect of BCAAs, as scientists assumed until recently, is explained by the fact that all three amino acids are active participants in protein synthesis. Moreover, leucine plays a “command” role. It signals the start of the construction of new protein inside the muscle cell.

Trec Nutrition | DAA Ultra?

• A natural modulator of endogenous testosterone synthesis containing pharmaceutical grade D-aspartic acid, which plays an important role in the functioning of the nervous system and endocrine glands.
• Category: Testosterone Boosting More about the category

1 capsule per day.

DAA ULTRA contains a unique right-handed helical shape of aspartic acid, which enhances the synthesis of testosterone from cholesterol. High levels of this androgenic hormone stimulate anabolism and lead to rapid increases in strength and muscle fiber growth. The drug improves the physical capabilities of athletes, stimulates the body's sexual capabilities and increases libido. Ingredients: D-aspartic acid, capsule shell - gelatin, dye - titanium dioxide, patented blue V, anti-caking agent - magnesium salts of fatty acids.

Geneticlab Nutrition | Elasti joint?

• A powerful joint support formula formulated with a special blend of synergistic ingredients.
• Category: For joints and ligaments

1 dose per day

Geneticlab Elasti Joint contains collagen, glucosamine sulfate, chondroitin sulfate, as well as other additional nutrients such as MSM (methylsulfonylmethane) and vitamin C. Ingredients: Hydrolyzed collagen, methylsulfonylmethane, glucosamine sulfate, chondroitin sulfate, vitamin C, emulsifier - lecithin, regulator acidity - citric acid, food flavoring, sweetener - sucralose, food coloring natural carmine.

Sports nutrition recommendations are indicative only. Before purchasing, we recommend that you consult with a specialist in the store.

Powerlifting training

As mentioned above, this sport includes performing three main exercises:

• Squats with a barbell on the back. Starting position - the bar is placed on the trapezius muscles of the back, feet shoulder-width apart, the weight of the barbell is evenly distributed on both limbs. We take a deep breath and, holding our breath, smoothly lower ourselves down. At the same time, the knees bend, and the buttocks “go” down and back. As soon as your thighs become parallel to the floor, you need to tense your muscles and return to the starting position;
• Bench press. Starting position - the barbell is held with arms extended above the chest. Then the barbell is lowered to the chest and squeezed out of this position with outstretched arms. After completing the exercise, the barbell returns to the stops;
• Barbell row. Starting position - the torso is tilted forward, slightly bent at the waist. The barbell is located in front of the shins. Inhale, hold your breath and pull the barbell towards your stomach. At the same time, the elbows move up and strictly back. You must strive to raise your elbows as high as possible. Having pulled the projectile to your belt, exhale and smoothly lower it to the floor.

Based on many years of experience, experts recommend:

• divide powerlifting training into bench press, squat and deadlift (this method leaves the athlete with the strength to perform auxiliary exercises);
• vary the intensity of the load, dividing the workouts into light, medium and heavy. Load intensity refers to the number of lifts of the barbell divided by its average weight (as a percentage).

The auxiliary exercises mentioned above have a certain value: they are used to increase the level of general physical fitness of the athlete. They also contribute to the formation of such qualities of a powerlifter as strength, endurance, speed, flexibility, as well as the development of individual muscle groups of the body, influencing the results obtained in powerlifting competitions. These include training with weights, barbells, dumbbells, exercise machines, shock absorbers, gymnastic and acrobatic exercises.

Powerlifting Supplements for Women

VPLAB Nutrition | 100% Platinum Whey ?

• Produced using the most advanced technologies and meets all international quality standards. This is a unique product that combines premium whey protein and great taste for the first time.
• Category: Whey Protein More about the category

Application: 1-3 servings per day. On training days, use after training. Preparation: mix 30 g of powder (2 scoops) with 250-300 ml of water or skim milk

The combined mixture of two whey proteins in VPLaboratory 100% Platinum Whey helps to quickly launch recovery processes in muscle cells, provoking the growth of quality mass and blocking catabolism. Key features of 100% Platinum Whey: - superior combination of microfiltered isolate and ultrafiltered 100% whey protein concentrate; - excellent refreshing taste, even when cooked in water; — high content of essential amino acids and BCAAs; — the fastest possible absorption of nutrients; - low fat and sugar content. In addition, 100% Platinum Whey has the highest biological value, extremely quickly activates and enhances muscle metabolism, and helps maintain clean muscle mass. With its exceptional properties, 100% Platinum Whey is the new standard for whey proteins.

VPLAB Nutrition | Creatine Capsules?

• Creatine monohydrate Vplab "Creatine Capsules" is the most effective and beneficial form of creatine. It is perfectly absorbed (most of it reaches the muscles in unchanged form), and helps increase muscle mass, strength and endurance.
• Category: Creatine capsules More about the category

Recommendations for use: 1 serving per day for 6 weeks. Then take a break for 2-4 weeks.

VP Creatine Capsules are creatine monohydrate in capsules. A rather convenient option that does not require additional worries about mixing the powder with water, despite the fact that creatine is practically insoluble in water.

VPLAB Nutrition | Ultra Women's Multivitamin Formula ?

• An optimally selected high-tech complex of natural vitamins, minerals and other nutrients is designed taking into account the characteristics of female physiology for women leading an active lifestyle
• Category: Vitamins for women More about the category

1 capsule twice a day.

Course use of VPLaboratory Ultra Women's Multivitamin Formula will provide active athletes with all the necessary vitamins and microelements, as well as additional nutrients to improve the health, performance and tone of the female body.

NOW Foods | Amino Complete?

• A balanced mixture of proteins and amino acids in free form.
• Category: Amino Acid Complex More about the category

2 capsules 2 times a day. Take 30 minutes before meals.

Now Foods Amino complex 120 caps. – a combined supplement that helps solve a number of training problems. Nourishes muscles for growth and active work, reduces recovery time.

VPLAB Nutrition | Glucosamine Chondroitin?

• Protection and prevention of joint diseases.
• Category: For joints and ligaments

The daily dose is 2 tablets, which are recommended to be taken with meals, and not forgetting to drink plenty of water.

Heavy training overloads joints and ligaments; moreover, with age, the synthesis of glucosamine and chondroitin deteriorates, and such an important element as MSM (methylsulfonylmethane - a natural source of sulfur) enters the body in negligible quantities. Chondroitin and glucosamine play a vital role in the restoration of connective tissue, improve the shock-absorbing properties of cartilage, and increase joint mobility.

MSM is a source of sulfur, biologically available to the body, a component of the proteins that make up all connective tissues. The trace element reduces inflammation, accelerates the synthesis of collagen proteins and helps maintain healthy joints.

VPLab took care of you and released a product that includes salts of all three important elements - chondroitin, glucosamine and MSM. The listed ingredients in combination have a synergistic effect, complementing and enhancing each other’s effect.

The product is ideal for the prevention of diseases of connective tissue, joints and ligaments, and will also become an effective addition to the complex of therapeutic measures for the treatment of diseases of the musculoskeletal system.

Contains high concentrations of active ingredients; Helps increase joint mobility; Ideal for the prevention of diseases of connective tissue, joints and ligaments; Reduces inflammatory processes; Accelerates the regeneration of cartilage tissue;

Sports nutrition recommendations are indicative only. Before purchasing, we recommend that you consult with a specialist in the store.

How to do powerlifting

An excellent article about what kind of sport powerlifting is, what you need to do there and what you will get if you do it seriously.

Lifting is a sport where you need to lift a heavy barbell; the more you raise, the higher your score. There are three acceptable ways to lift weights in lifting: the squat, the bench press, and the deadlift. How much of an athlete you are is determined by the amount of weight you lift in these three exercises (that's why it's called triathlon).

As of 2020, powerlifting is not an Olympic sport; I think there are many reasons for this, from the use of equipment to the low entertainment value of the sport. This means that you cannot compete at the Olympics and will have to be content with some Arnold Classic.

In different sports there is such a thing as federations. A sports federation is a set of rules (rules of the sport itself, rules for conducting competitions, etc.) and a lot of people who obey them. There are several federations in lifting, they have slightly different rules and requirements. Here is a list of some of the most famous federations:

• IPF
  , the largest federation in the world. Recognized by the Olympic Committee - this means that the guys from the Committee agreed that serious sports are being done in this federation. Doping requirements are strict. Eventing competitions are held, as well as bench press competitions.
• WPC
  , the next largest federation. More severe equipment is allowed here and there are differences in doping control. Competitions are held in triathlon, bench press and deadlift. For some reason, there are fewer people competing in this federation than in the IPF.

There are also other federations, thousands of them. In the Russian Federation, the only federation recognized by the state is the IPF. “Recognition” in this case is that, for example, when receiving MS, you can receive a document that will give you the right to something unclear. In the Russian Federation and the countries of the former Soviet Union there is the concept of “standard”: all sorts of categories, like “1 adult”, as well as the titles of CMS (candidate master of sports) and MS (master of sports). In other countries this phenomenon does not exist.

Learn more about the squat, press and deadlift

If you are choosing a port that you want to tackle, then it is wise to think about what will happen in case of success/failure. Here are some important points:

• Lifting will make you strong.
  You will be able to lift all sorts of heavy things, and this is useful and has a thousand uses. For example, you can lift several girls at once to drag them into your cave (or onto your longship, if you are a Viking).
• Lifting will not help you beat the yard bullies.
  Lifting has nothing to do with precision, speed, or explosive power. Of course, you will have strength, but using it for battle purposes is a separate task for another sport.
• Lifting will help you lose weight.
  With the right amount of persistence and a good program, you can convert some of your fat into muscle. It won't be easy and, in general, there are other activities that are more suitable for weight loss goals (like cardio training or fitness).
• Lifting will not make you a beach star.
  This sport does not concentrate on drilling every muscle in your body, just as it does not dry you out so that every vein sticks out.
  Your figure will be athletic and maybe even beautiful, but bodybuilders will still beat you up in terms of appearance. Lifting will most likely result in you not
  having a flat stomach.
• When you start, lifting will improve your health.
  You'll catch colds less often, have a chance to get a stronger back (goodbye lower back pain) and get rid of mild scoliosis.
  The important point
  here is that almost any sport that requires strength will give you the same result.
• If you exercise seriously, lifting will destroy your health.
  There is always a chance of injury, and the more weight you lift, the more expensive it will be.
  Even if you don’t take into account such special cases (stumbled while walking with a barbell, injured your elbow on the bench press, etc.), there is always a weight that presses on your spine. So, problems with spinal discs (protrusion, hernia) will overtake you over time. The important point
  here is that your health will be destroyed by almost any sport if you take it seriously. Remember this.

R'2013Why do I do lifting?
I’ve asked myself this question more than once: I don’t have much free time to waste it thoughtlessly. Although, when I started, there was no clear understanding of the reasons - and could there be? Lifting is a way to become and be strong and firm. Lifting (probably like other sports) is a chance to conquer yourself: weakness, fear and, sometimes, pain. There is enough of all this here. R'2016The reasons remained the same: overcoming fear and weakness. Sports interest was also added, because... the amount is approaching MS.

Bodymaster.ru recommends Fitness Trainers:

In addition, regular powerlifting classes will make you more disciplined: you will begin to monitor your nutrition, remember what the correct daily routine is, and ideally, you will also give up all bad habits.

You will forget about stooping, sunken chest and poorly developed muscles, get rid of excess weight and get the desired figure, become more resilient. Such a harmonious desire for a healthy lifestyle cannot but leave a positive mark on your mood: sport will become a source of vital energy and peace of mind for you! Play sports and be healthy.

Warm-up before competition. Powerlifting, for beginners

A special warm-up begins fifteen to twenty minutes before the call to the platform.
Exercises with a barbell finally prepare the body for performance. Slowly, the athlete should make 4-5 approaches to the barbell. With a rest of 3-4 minutes between them. You need to start warm-up barbell lifts with a weight of 60 - 70% of the maximum (taking into account individual characteristics and weight category). From approach to approach, add 5-10 kg. In the first 2 approaches, the barbell is lifted 3 times, in the final ones - 1-2 times. Athletes who are easily excitable should warm up at a calm, slow pace. You need to finish the special warm-up with a barbell whose weight is 10-15 kg less than the stated initial weight. His athlete lifts easily and correctly, which strengthens confidence in his abilities.

If an athlete is not confident in his abilities, he needs to do 2-3 more approaches and finish the warm-up by lifting a barbell whose weight is 5 kg less than the stated initial weight. For heavyweight athletes, the difference is usually greater. Powerlifting, for beginners

The last warm-up approach is performed no earlier than 5 minutes before being called to the platform.

It happens that you have to wait ten to twenty minutes for the next approach. Then it is recommended to do several approaches to light weights with an interval of 3-5 minutes.

There cannot be one, template warm-up for everyone; one must always take into account the individual characteristics, level of training and weight category of the athlete. Even the same athlete should warm up differently (depending on the state of the sports form, the duration of the competition and age).

Training programs for powerlifters

You need to train every other day. The optimal schedule would be three times a week. During training, you need to increase the working weight according to a given plan and adhere to the general principles of powerlifting, which we discussed above.

Weekly program for beginners

The first day:

• Squats with a barbell on your shoulders. The weight should be taken depending on your physical fitness - from 20 kg and above. Perform slowly 10 times, 3 approaches.
• Bench press with a narrow grip - 3 sets of 10 times, starting from 20 kg and above.
• Bent-overs with a barbell on your shoulders - 10 times, 3 sets.
• Hyperextension without weight - 20 times, 3 sets.

Second day:

• Deadlift - 3 sets of 10 reps.
• Barbell rows on straight legs - 10 times 3 sets.
• Pull-ups - 30 reps without additional weight.
• Straight crunches without weight.

Day three:

• Bench press - 3 sets of 10 reps.
• Dips without weights - 30 reps.
• Squats with a barbell on the front according to the same scheme - 3 sets of 10-15 times.
• Hyperextension without weight - 4 sets of 15 reps.

Advanced program

The first day:

1. Hanging leg raises - 15 times, 3 approaches. You can make your legs heavier.
2. Squats with a barbell on the shoulders - 10 times, 3 approaches, with each approach increase the weight by 10-20 kg.
3. Bench press - 4 sets of 10 reps.
4. Bent-overs with a barbell - 4 sets of 10 reps.
5. Front squats - 4 sets of 8 reps.

Second day:

1. Incline crunches - 3 sets of 15 reps.
2. Bench press with a narrow grip - 10 times, 4 sets.
3. Reverse push-ups from a bench without weights - 20 times, 2 sets.
4. Reverse grip pull-ups - 4 sets of 8-10 reps.
5. Standing barbell curls - 10 times, 4 sets.
6. Pullover with a dumbbell lying on a bench - 15 times, 3 approaches.

Day three:

1. Deadlift - 10 times, 4 sets.
2. Straight grip pull-ups - 8 reps, 4 sets.
3. Bench press - 10 times, 4 sets.
4. Barbell rows on straight legs - 8 times, 4 sets.
5. Hyperextension without weight - 15 times, 4 sets.

Training program for a new powerlifter

The training program for beginner lifters is designed for 2 weeks. The frequency of classes is 3 times a week. During one session, we add 2.5 kg in weight in squats and deadlifts. In the bench press, we add the same weight through training. You should start with light weights, squat and deadlift - 30 kg, bench press - 20 kg (warm-up approaches are not taken into account here).

Monday Wednesday Friday:

• barbell squats: 5 sets of 20 reps;
• bench press: 5 sets of 10 reps;
• deadlift: 5 sets of 20 reps.

The nuances of athleticism

• In the squat, it will be useful to use a box or bench that you need to touch with your pelvis while performing the squat. This will help you develop the correct squatting technique until your thighs are parallel to the floor.
• It is best to start deadlifts from the plinths (the hills on which the athlete stands, the bar lies at his feet). 50 kg pancakes can be used as plinths.
• Rest between sets for 3 minutes. Gradually it can be reduced to 1.5-2 minutes.
• When you arrive at the gym, you should first warm up for 5-10 minutes and do some stretching. This will warm up your muscles and give you the psychological mindset for hard work.
• Powerlifting for beginners should start with light weights. The first training sessions in powerlifting for beginner lifters are aimed at developing the correct technique and strengthening the stabilizer muscles. Therefore, you should initially focus on the number of repetitions, rather than the severity of the weight lifted.
• The first approach is a warm-up, you should always do it with an empty bar. The second is a warm-up exercise with small weights on the bar. The third warm-up is half the worker or 60%.

The main mistake of new powerlifters

It lies in the fact that they waste their energy on “unnecessary exercises.” By vigorously pumping their biceps or triceps on exercise machines, they drive themselves into a state of overtraining. Going to the gym ends here. It is important to remember that the development of strength indicators will only occur if you devote more time to the basic golden three. Isolated exercises also need to be given attention, but after the base.