What Does Rowing Do for the Body? The Full-Body Workout You Need!
May 15, 2025
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🏋️♂️ Ever wondered how powerlifters build insane strength?
💪 It’s not just about lifting heavy—it’s about strategy, technique, and discipline!
🔥 Let’s break down the powerlifting training style and how YOU can train like a beast!
Powerlifting is a strength sport focused on three main lifts:
✅ Squat – Tests lower body power & core stability.
✅ Bench Press – Measures upper body strength.
✅ Deadlift – Develops raw strength and grip power.
The goal? Lift as much weight as possible in each lift with perfect form.
💡 Unlike bodybuilding, which focuses on muscle size & aesthetics, powerlifting is all about pure strength & performance!
A powerlifting workout program is built on progressive overload and heavy, compound movements.
Squats – 5 sets of 5 reps
Romanian Deadlifts – 4 sets of 8 reps
Bulgarian Split Squats – 3 sets of 10 reps
Planks & Core Work – 3 sets of 45 sec
🏋️♂️ Day 2: Bench Press Focus
Bench Press – 5 sets of 5 reps
Overhead Shoulder Press – 4 sets of 8 reps
Tricep Dips – 3 sets of 10 reps
Lat Pulldowns or Pull-Ups – 3 sets of 12 reps
🔥 Day 3: Deadlift Focus
Deadlifts – 5 sets of 5 reps
Barbell Rows – 4 sets of 8 reps
Hip Thrusts – 3 sets of 10 reps
Farmer’s Carries – 3 sets of 30 sec
💥 Day 4: Speed & Accessory Work
Speed Squats or Box Squats – 4 sets of 3 reps
Speed Bench Press (Explosive Reps) – 4 sets of 3 reps
Face Pulls & Rear Delt Flys – 3 sets of 12 reps
Grip Training (Holds or Dead Hangs) – 3 sets of 30 sec
💡 1️⃣ Progressive Overload – Increase weight gradually over time to keep getting stronger.
💡 2️⃣ Low Reps, Heavy Weight – Powerlifters train in the 1-5 rep range for maximum strength gains.
💡 3️⃣ Rest & Recovery – Powerlifters take 2-5 minutes between heavy sets to maintain strength.
💡 4️⃣ Technique Is Everything – Proper form prevents injury and maximizes power output!
💡 5️⃣ Accessory Work Matters – Supporting muscles (core, grip, stabilizers) are trained to avoid weaknesses.
✔ Unmatched Strength Gains – Become stronger than ever by focusing on raw power.
✔ Better Athletic Performance – Powerlifting improves explosiveness, stability, and endurance.
✔ Burns Fat & Builds Muscle – Lifting heavy keeps your metabolism firing all day!
✔ Mental Toughness – Powerlifting challenges both mind & body, making you more disciplined.
Want to build unreal strength & perfect your form? Join our Powerlifting & Strength Training Programs at My Ultimate Fitness Centre!
💥 Expert coaching to boost your lifts!
💪 State-of-the-art gym & equipment!
📞 Call us at: 9600959971
🌐 Visit: myultimatefitnesscentre.com
📍 Location: Adyar, Chennai
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