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Post by lumperchaun75 on Mar 31, 2016 17:36:14 GMT -5
Hey fellas I'm wanting to get back into powerlifting after not touchin a weight in 20 years an was wondering what would be the best program to use what kind if any supplements should I been takin I do wanna compete in some meets any help would be greatly appreciated thanks
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Post by dbunch on Apr 1, 2016 7:56:29 GMT -5
For an out of the box program to get started I like 5/3/1. It’s simple and easy to follow program. There are a lot of variation on it but to start off I would keep it simple. The core workout plus on accessory movement. Do two or three cycles then maybe start adding more assistance work. Keep in mind at this point the weight is not as important as getting the form correctly. It is easier to condition your body to do the movements right the first time than it is to try and unlearn bad habits. So go conservative with the weight and strict on form.
As far as supplements go, I really don’t think they are all that important for most people, especially when they are just starting training. I personally only take fish oil and a multi-vitamin. I have taken creatine and BCAAs but that it. You can get all the other nutrition you need from a good diet. Be careful with the supplements if you are planning on competing. Just because it is sold over the counter does not mean that it is not band. 3speed has several great posts out there on the subject.
Hopefully 3 speed and OSU will chime in. both are great resources. Lol, as are the vast majority of lifters on this forum.
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Post by osu122975 on Apr 1, 2016 10:42:10 GMT -5
I agree w/ Daniel on this. 531 is a great program to start with and take Wendler's advice to heart when he says "start light". Definitely do the bodybuilding stuff but I'd stay away from the Boring But Big program. Hit 2-3 sets of the muscle groups you worked in the 10-15 rep range. That should suffice until you start getting what your body is telling you.
Make sure to get good calories and plenty of rest. Remember you don't get stronger in the gym. Recovery is VITAL.
Supplements I always have protein as part of my caloric intake. Fish oil and multivitamin as well. That's about it. I drink coffee anyway but it's a good stimulate.
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Post by lumperchaun75 on Apr 1, 2016 10:50:55 GMT -5
Thanks guys appreciate ur help I jus wanna do some local stuff nothin big yet only lift I'm worried about us deadlift cuz I've never did it
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Post by dbunch on Apr 1, 2016 12:44:45 GMT -5
You’ll be fine, don’t sweat the deadlift. There are a lot of on line resources to help you out with your form. The one thing I would suggest is making sure that you have proper footwear. Basically something that has a flat stiff low bottom. Your general running / walking / tennis shoes are about the worst things you can wear. The cushy padding and think soles make for a really unstable platform. Deck shoes, Chuck Tayler’s or my personal favorite, lifting slippers are best.
If you have questions feel free to ask. There many decades worth of experience.
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Post by lumperchaun75 on Apr 1, 2016 14:10:38 GMT -5
I been checkin em out to different techniques and stuff jus gotta find the best one to fit me and find someone to train with all my friends are bums lol
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Post by osu122975 on Apr 1, 2016 14:47:21 GMT -5
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Post by lumperchaun75 on Apr 1, 2016 15:51:12 GMT -5
Thanks man I watched all of them starting strength vids trying to get an idea I'm gonna try out the wendler 531 see how it goes
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