View Full Version : gonna try powerlifting

01-04-2004, 05:17 AM
I have been bodybuilding for a couple of months but have decided that I want to switch to powerlifting since I want strength more than size for the moment. Could anyone build a nice routine for me plz.

I have only a bench and free weights to work with, that's dumbells and a barbell.

I don't have a clue about the number of sets/reps I need to do nor about what excerises I need to do. I need your help to build a good routine I don't want to be doing the wrong thing and wasting my time.

01-04-2004, 06:43 AM

01-04-2004, 02:27 PM
when he says close grip for the bench press how close does he actually mean? Also what are reverse hypers and dumbell side bends?

01-04-2004, 03:23 PM
By close grip i just mean hands about 12-16 inches apart
DB sidebends - Get a DB in one hand while standing and lean to your side, just make sure that you don't lean forward and don't go to fast.
Reverse hypers require a special machine/apparatus to do. Search at google.com and you'll find what they look like.

01-04-2004, 03:28 PM
I usually have my pinkies on the edge of the knurling for close grip.

A reverse hyperextension is the same as a hyperextension, except you are moving your lower body instead of upper body (do a search for pics). Side bends are just how they sound - grab some dumbbells and bend to the side. You can do these with the dumbbells overhead or at your side.