Is my POWER LIFTING routine suitable

**DonStaze** · 31-01-2011 08:45 PM

Before i start each session i warm up with a 6min run on the treadmill

Mon - Chest
bench press [20kg bar inc.] - 40kg, 50kg, 55kg 60kg
dips
pec fly 3 sets of 10 reps
seated chest press 3 sets of 10 reps

Weds - Back
rowing machine [3mins]
Deadlifts - 60kg, 70kg, 75kg, 80kg of 10 reps
dumb bell Rows 3 sets of 10 reps
seated rows 3 sets of 10 reps
latt pull downs 3 sets of 10 reps

Fri - Legs
Lounges 3 sets of 10 reps
Squats - 55kg, 60kg, 70kg, 80kg [10 reps]
leg press 3 sets of 10 reps
leg extension 3 sets of 10 reps
hamstring machine 3 sets of 10 reps
calf press 2 sets of 50reps

Sun - arms
seated curls with ez bar 3 sets of 10 reps
standing skull crushers 3 sets of 10 reps
3 sets of dumb bellcurls 10 reps
3 sets of tricep exercises 10 reps
dips as many as i can in a minute
end with tricep pull downs. 3 sets of 10 reps

P.S i'm 17 weighing just over 60kg's

**Was_once_fat_dave** · 31-01-2011 09:03 PM

what are your goals mate? that looks just like a generic basic body building rountine.

Looking at your numbers it appears you are already shifting more than 1xbw in the main three lifts so I would look towards something like Bill Starr 5x5 - Madcow Intermediate or Linear Version or Starting Strength Wiki - Starting Strength Wiki

**MJ.23** · 31-01-2011 09:22 PM

Dont use that program matey. As Dave said its a program made by a PT to give to an average joe. Powerfliters dont need to be lifting with such high rep ranges.

**DonStaze** · 31-01-2011 09:24 PM

my goals just to generally get ripped/tonned up..
i'm not looking to look like one of those huge guys in the gym but to just look someone with a nice muscular body.
you could say to gain lean muscle.

whats "1xBW" didn't quite understand that

**MJ.23** · 31-01-2011 09:27 PM

Quote

Originally Posted by DonStaze

my goals just to generally get ripped/tonned up..
i'm not looking to look like one of those huge guys in the gym but to just look someone with a nice muscular body.
you could say to gain lean muscle.

whats "1xBW" didn't quite understand that

I think you are misusing the term powerlifting mate. If you are looking to get "ripped and toned" then powerlifting isnt the way to go. Powerlifting is about brute strength in the 3 main lifts (squat, deadlift and bench) Hyppertrophy and looks dont play a part here.

I think you are looking for a bodybuilding routine.

1x BW means 1 times your own bodyweight. So if you squat 60kg thats your own bodyweight you are squatting.

**DonStaze** · 31-01-2011 09:32 PM

o ok thanks.
So if i carry out my power lifting routine, what difference will i see to my body in terms of visual appearance.
and also, from today i also started taking isolate protein from this site..
although i been taking impact whey protein since august 08

**dope540** · 31-01-2011 09:36 PM

standard impact whey does the job fine. wey isolate is ok. just cost a tad more. difference is minimal between the two.

you may look a bit denser and thicker from doing a powerlifting routine, if the diet is right. or there may be no differnece in aesthetics, but either way you will get strong.

**MJ.23** · 31-01-2011 09:41 PM

Quote

Originally Posted by DonStaze

o ok thanks.
So if i carry out my power lifting routine, what difference will i see to my body in terms of visual appearance.
and also, from today i also started taking isolate protein from this site..
although i been taking impact whey protein since august 08

Your routine is NOWHERE near a powerlifting routine matey. Powerlifters deal in lower rep ranges with very high weights. On the competition day its all about your 1RM lift. (1 rep max) powerlifters are the strongest of all lifters but most of the time the worst from a hypertrophy/looks point of view. This wont always be true if you keep a good check on your diet and you will get extremely strong and big from following powerlifting.

I wouldnt use your program if i were you mate. I would look at ready made programs such as westside for skinny b******* 3 etc... These can be found in the beginner sticky.

The routine you have posted is what every personal trainer seems to be trained to give their clients. Its extremely generic just to get people coming back to their gym. There are some very good training programs out there which have been tried and tested.

Also all of this is meaningless if your diet isnt up to scratch. How is your diet? Diet is THE biggest key to muscle gain or fat loss. You cannot out train a bad diet.

**DonStaze** · 31-01-2011 09:48 PM

hm well when i'm working out by myself and i can't reach 10 i try to reach 8 minimum..
and my diet is okay.. i've cut out fast food.. most junk food.. fizzy drinks.. having weetabix and everything for breakfast..
hav a sandwich and banana/apple snack around 10.30 and then my main meals consist of rice and meat

**Martin Brown** · 31-01-2011 09:49 PM

Agreed with above, that isn't a powerlifting routine - its more a bodybuilding routine if anything.

Powerlifting is very different - and much more productive