What exactly constitutes a powerlifting routine?

**Firehawk** · 08-Dec-04, 11:35 AM

Is a 5x5 routine a powerlifting routine , or a powerbuilding routine?

What about 5x4, 5x3 routines?

I guess the most general way that I look at it anyways, is if you are doing sets with reps less than 6, you are doing something in the field of powerlifting, but if you are doing more than 6 reps, you are doing more of a bodybuilding routine.

Is this correct? Of course, that's a very very general way to put it.

candyass · 09-Dec-04, 09:44 AM

As far as I know, and I could be wrong, there is no such thing as a specific number of reps you can do that will qualify a routine as a powerlifting routine. On max effort day, I tend to stick with 6 sets; doing 6 reps on my frist set, then gradually decreasing until i get to 1. Followed, by a set till faliure of wide grip bench. On speed bench day, I do 6 sets of 20 reps.

I guess what I'm trying to say, is that powerlifting is too complex to be boiled down to one set and rep formula.

Klinger · 09-Dec-04, 10:52 AM

Powerlifting as I understand it simply revolves around the big three exercises: squat, deadlift and bench. Everything else is just assistance work. The routines and reps can vary, but it looks like most programs add weight and decrease reps over a 6-10 week cycle.

Here are a couple links to sample powerlifting routines:

http://www.exrx.net/WeightTraining/P...gPrograms.html

http://www.bodybuilding.com/fun/david3.htm

NateDogg · 09-Dec-04, 11:00 AM

I think the only concrete difference between powerlifting and bodybuilding is the end goal. They will always share some aspects of training.

**Firehawk** · 10-Dec-04, 12:02 PM

Well, If you do the 3 big lifts and then surround them with OTHER lifts, that doesnt' mean it's a "powerlifting routine" necessarily.

Also, if you decrease reps but increase weight, you could arguably not get stronger over that time. If you say pull 315 for 6 reps, but go down to 3 reps and pull 355, that doesnt mean you got stronger really.

grambo · 10-Dec-04, 12:42 PM

Using the big 3 as a basis for a routine does not mean you have a powerlifting routine, it could constitute as a strength routine.

It all depends how your sets/reps are set up. A 3x10 on squats is some b-builder garbage, but if you drop it to a 3x3, even a 5x5 you're training in a range which puts more focus on strength.

In most cases, less reps at a higher weight will get you more strength, its that simple.

abarlament · 10-Dec-04, 01:58 PM

Yea, there's such things as "powerlifting routines," Coan/Phillipi deadlift routine comes to mind, along with others specifically aimed at increased the power lifts output. However, most important is YOUR powerlifting routine, because some work better than others for different people, so it's most important to find the one YOU specifically progress the most on.