Beginner to Intermediate Powerlifting
A general guide for the new lifter or misinformed lifter who wants to take the next step
First off I am not a coach, programmer, or expert in the field of powerlifting. I am currently a 275lb lifter in the USAPL with a 1444 total. In the last year I have pulled myself out of the quicksand that is the class 4/3 lifter and into the realm of mediocrity as a class 2 lifter. I am writing this in hopes to clear up a few frequently asked questions that appear over and over again in lifting forums and questions I get at the gym. My hope is to pay some good information I received forward to the beginner lifters in the community, so they can make the jump into the intermediate level.
Where Do I Fit In?
First off to find out if you are a beginner or intermediate/advanced lifter you should be guided by the class standards. I like the IPF class standards because they require a higher total for each class.
Now these are in Kilograms so get your calculators out if you want to know the pounds. Generally class 3,4, and below are beginners. 99% of lifters start here, the 1% genetic freak lifter may start as a class 2 or above lifter but he/she is the 1% (exception to the rule). Now class 2 and 1 lifters are intermediate lifters. They usually have knowledge of programming technique and how their body reacts to different forms of training. Intermediate lifters are strong lifters and tend to do well on the state level and can be competitive in certain national competitions. Now master and elite lifters are pretty much the shit. They are the ones winning national competitions and competing in the worlds competitions. They all have great technique, a strong understanding of programming, and very high work capacity. Now if you do not have a total, get one!!! Gym lifts do not count in the powerlifting world. Do a meet and see if you even like it. Get a total and see where you are at. If you do not know where you stand, you will not be able to move forward optimally.
Muscle Gain
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| me at 190 before I started training in 2010 |
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| me after 1 1/2 years of training at 265lbs |
The picture above are of me after a year and a half of shoveling everything I could in my mouth as I began powerlifting. In the first picture I was 190. Keep in mind that I am 6'2" so 190 is very light. I looked at all the high level lifters at my height and found that most of them were 300+ pounds with few exceptions to the rule. I already knew I was not the exception to the rule so I decided to pack on the weight and build some quality muscle. Now as you can see it came with some fat, but as I made my way down from the 283 mark that I was at my highest weight, I have since refined how I look. One of the biggest mistakes that keep beginners from jumping to the intermediate level is not gaining size. They tend to want to point out Ben Rice and Tee Cummings but those two are exceptions to the rule (the 1% that you are probably not!) Because of weight gain alone I have continuously improved in a very short amount of time. My first meet was December 2011 and I totaled 1223 at 252, compared to my most recent meet of 1444 at 273 this year. The muscle I put on allowed me to handle heavier weights and drove my total up quickly. Now I still plan on getting heavier but I got to the point to where I need to drop fat. After I drop the excess I will build again, hopefully driving me into a class 1 lifter.
So if you are 6'0" and in the 220's stuck at a 1200-1300 total this is likely the reason why. You have to fill out your levers and build quality muscle. The easiest way is to pound chicken, steak, other meats, healthy fats, and enough carbs to recover. If you are not gaining weight every 2 weeks eat more.
A Word On Programming
Programming is very important at any stage of powerlifting. The bottom line is this, if you look at the top level lifters they all do different programs. You can get strong in many ways. You need to find a program that fits with your schedule and that you understand how to implement. If you do not understand westside, then do not do it until you do, or else you will end up sucking and blaming it on the method rather than you not setting it up correctly. Choose a reputable program like 5x5, westside, 5/3/1, etc... and work hard at it for at least 6 months before considering switching. If you are making good progress after 6 months do not even think about switching and just keep progressing. I ran 5/3/1 for a year leading up to my first contest, then I ran Josh Bryants programming for a year and a half. Both systems worked and continued to work for a long time. Find a winner and stick with it.
Technique
I will not beat this into the ground. As a beginner you need to work with your lifts a lot. Volume is the key. If you are further from competition and want to work on technique try multiple sets of 1-2 reps. For instance 20 sets of 2 on squat with 65-75%. Or if you are working with frequency programs you will get this through there. I know lifters who squat damn near every day they just use 30-40% of their maxes on off-days for recovery. Whatever you choose just make sure you do a lot of the main lifts, and do them correctly.
Mobility/Recovery
Go to mobility wod and do the stuff in the videos. Find a few that really help you get into position on the main lifts. Do not complicate this. With recovery, buy mini bands and a sled you can drag. Do some pushdowns, face pulls, clam shells, band leg curls, pull aparts, sled drags, etc... for high reps to get the blood flowing after heavy lifting days. Do not over do it just do enough to get some good blood flow for recovery. There are plenty of sites to dive into this more, but at this stage in the game don't overly stress about it.
The Interwebz and Who You Listen To
The unavoidable internet forums...where I have seen some of the greatest and worst advice ever given in the history of advice. Since no one is making money in actual competitions, most lifters try to advertise themselves in forums. This way they can become popular and possibly get sponsored. The problem is everyone thinks they are a fucking expert and that they are qualified to give advice. I have seen Johnny 3.2 wilks total trying to tell a dude with a 4+ wilks why his programming or technique is crap. While I am a believer that you can learn something from everyone, you have to take what some people say with a grain of salt. If you want to survive this dark corner of powerlifting, find out everyone on the site you read/post in, who has a 4.5+ wilks total. Then listen to everything they say because they know what the hell they are doing. If someone is posting and has no videos or any sanctioned total, ignoring all their advice is probably the right thing to do. Intermediate lifters can also give limited help, especially with beginner questions. Also read the goddamn stickies at the top of the page they answer most of the questions. Also the search tool is there for a reason, use it!
Finally, Check Your Ego!
Do not go around thinking your shit doesn't stink. There is always someone better than you. I am fortunate enough to lift in Maryland where lifters like Eric Harper, David Puckett, and Mike Hedlesky can enter a local competition and total 1700+ in any given meet. This keeps me grounded and hungry to get better to get on their level. I see a lot of young lifters looking for someone to give them a handy for totaling 1300 pounds. I think a lot of that has to do with certain federations and states are not very competitive which can inflate your ego. Hell I hold state records with a 1339 total in the USPA because no one competed against me since the USPA came to Maryland. However I do not boast about that because I know that its because not many competitions have been held in that organization in Maryland. Understand that powerlifting gives out medals and state records like candy due to sub categories and multiple federations. A true measuring stick is the class standards and getting a national qualifying total so you can compete against the best, and probably get your ass handed to you by an elite lifter.
The bottom line use all the advice from above to get yourself out of the lower levels of powerlifting and into the next level. I have a long way to go myself to get to the next level but I figured that I could help out some beginners who may be stuck or confused about how to move up.
Thanks
Scott Koscielniak
