Strength and power workout routines?

TylerShewbatski

I have been lifting from about 3 years now but i never particularly did training for strength and power, My workout routines are based on hypertrophy and bodybuilding but I wanna start a strength and power training workout now and having trouble finding it. I looked at strong lifts 5*5 but its not suggest for someone who isnt new to lifting, Can someone experienced with strength power training maybe link me to workout routine like that or post it here?

canadianlbs

when i was done with 5x5 i dropped the sets to 3x5, but my real change shortly after that was to wendler 531. it's working great for me . . .

but do stronglifts or starting strength if they look interesting. these are not NOT recommended for 'non-noobs', more just that you don't have to stay with them for your whole life.

if you haven't done much compound lifting before then it actually is right for you. you're familiar with weights and you're probably strong, but sounds like you might be a noob for compound lifts? if so, then sure sl or ss would be fine.

Chieflrg

canadianlbs wrote: »

if you haven't done much compound lifting before then it actually is right for you. you're familiar with weights and you're probably strong, but sounds like you might be a noob for compound lifts? if so, then sure sl or ss would be fine.

Agreed.

If you have a ton of recent compounds experience you can try out something like...

Wendler's
Or Juggernaut

These you can run for how ever you like essentially.

If you want something with a definitive ending to a program, more like s powerlifter might use to ramp up for a meet, something like the Cube method or Kingpin.

Something slightly along the lines of Oly lifts you can find some programs on Catalytic Athletics site that are free.

ew_david

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

TylerShewbatski

canadianlbs wrote: »

if you haven't done much compound lifting before then it actually is right for you. you're familiar with weights and you're probably strong, but sounds like you might be a noob for compound lifts? if so, then sure sl or ss would be fine.

I am currently running push/pull/legs workout and its filled with compound lifts and thats what I was trying to figure out because it says if you arent new to compound lifts ss might not be for you

TylerShewbatski

Chieflrg wrote: »

canadianlbs wrote: »

if you haven't done much compound lifting before then it actually is right for you. you're familiar with weights and you're probably strong, but sounds like you might be a noob for compound lifts? if so, then sure sl or ss would be fine.

Agreed.

If you have a ton of recent compounds experience you can try out something like...

Wendler's
Or Juggernaut

These you can run for how ever you like essentially.

If you want something with a definitive ending to a program, more like s powerlifter might use to ramp up for a meet, something like the Cube method or Kingpin.

Something slightly along the lines of Oly lifts you can find some programs on Catalytic Athletics site that are free.

I have heard lot about wendlers, can you maybe explain in simple form?? like with example?

piperdown44

TylerShewbatski wrote: »

Chieflrg wrote: »

canadianlbs wrote: »

if you haven't done much compound lifting before then it actually is right for you. you're familiar with weights and you're probably strong, but sounds like you might be a noob for compound lifts? if so, then sure sl or ss would be fine.

Agreed.

If you have a ton of recent compounds experience you can try out something like...

Wendler's
Or Juggernaut

These you can run for how ever you like essentially.

If you want something with a definitive ending to a program, more like s powerlifter might use to ramp up for a meet, something like the Cube method or Kingpin.

Something slightly along the lines of Oly lifts you can find some programs on Catalytic Athletics site that are free.

I have heard lot about wendlers, can you maybe explain in simple form?? like with example?

This explains it somewhat https://www.lift.net/workout-routines/wendler-5-3-1/

Really the only way to understand 531 is to buy AND read the book. And then read it again. Then go back and re-read it a 3rd time.

If you want to plug some numbers in just to see what a cycle would be like go to blackironbeast.com

But again, without reading the book it will be a bit confusing on what to put in for assistance stuff.

If you want to see what some of the numbers look like here's my journal with the current week going on. Cycle 17, week 1, which is the 5+ week. http://www.iron-sanctuary.com/forums/index.php?topic=1220.1665

BrianKMcFalls

TylerShewbatski wrote: »

canadianlbs wrote: »

if you haven't done much compound lifting before then it actually is right for you. you're familiar with weights and you're probably strong, but sounds like you might be a noob for compound lifts? if so, then sure sl or ss would be fine.

I am currently running push/pull/legs workout and its filled with compound lifts and thats what I was trying to figure out because it says if you arent new to compound lifts ss might not be for you

You can always try SS or SL (I'd suguest SS), you will know very quickly if you've exhausted your novice effect gains or not. Because if you have, you won't be able to add weight weekly or each workout like the program calls for.

psuLemon

TylerShewbatski wrote: »

Chieflrg wrote: »

canadianlbs wrote: »

if you haven't done much compound lifting before then it actually is right for you. you're familiar with weights and you're probably strong, but sounds like you might be a noob for compound lifts? if so, then sure sl or ss would be fine.

Agreed.

If you have a ton of recent compounds experience you can try out something like...

Wendler's
Or Juggernaut

These you can run for how ever you like essentially.

If you want something with a definitive ending to a program, more like s powerlifter might use to ramp up for a meet, something like the Cube method or Kingpin.

Something slightly along the lines of Oly lifts you can find some programs on Catalytic Athletics site that are free.

I have heard lot about wendlers, can you maybe explain in simple form?? like with example?

Wendler is what I suggested in the lifting thread, but here is some good info on it.

https://www.t-nation.com/workouts/531-how-to-build-pure-strength

mgalovic01

I also went from the bodybuilding routine to power lifting. I wanted to get strong enough to lift heavy weights before moving onto power lifting. However, bodybuilding doesn't translate that well into power lifting. So, I hurt my back doing dead lifts and squatting, going too heavy too soon. So, if you give yourself more time with lighter weights to build that base, you'll probably go a lot farther with it in the long run.

not_a_runner

mgalovic01 wrote: »

I also went from the bodybuilding routine to power lifting. I wanted to get strong enough to lift heavy weights before moving onto power lifting. However, bodybuilding doesn't translate that well into power lifting. So, I hurt my back doing dead lifts and squatting, going too heavy too soon. So, if you give yourself more time with lighter weights to build that base, you'll probably go a lot farther with it in the long run.

Looks like lots of good programs have been mentioned but I wanted to add-
Many power lifters do a lot of "bodybuilding"/hypertrophy work. I would say the two go hand in hand actually. There are a lot of athletes who compete in both bodybuilding and power lifting.
After I finish my compound work for the day I move on to weak point accessories which is basically a "bodybuilding" workout. 3-5x15-20 for most of my accessory sets.
Obviously trying to lift way more than you should with poor form is asking for injury, but it doesn't mean the two don't mesh. It's still lifting, just different rep ranges, etc.

psuLemon

Wanted to add, that if you want both power and hypertrophy work, PHAT and PHUL are very good options.

mgalovic01

TresaAswegan wrote: »

mgalovic01 wrote: »

I also went from the bodybuilding routine to power lifting. I wanted to get strong enough to lift heavy weights before moving onto power lifting. However, bodybuilding doesn't translate that well into power lifting. So, I hurt my back doing dead lifts and squatting, going too heavy too soon. So, if you give yourself more time with lighter weights to build that base, you'll probably go a lot farther with it in the long run.

Looks like lots of good programs have been mentioned but I wanted to add-
Many power lifters do a lot of "bodybuilding"/hypertrophy work. I would say the two go hand in hand actually. There are a lot of athletes who compete in both bodybuilding and power lifting.
After I finish my compound work for the day I move on to weak point accessories which is basically a "bodybuilding" workout. 3-5x15-20 for most of my accessory sets.
Obviously trying to lift way more than you should with poor form is asking for injury, but it doesn't mean the two don't mesh. It's still lifting, just different rep ranges, etc.

I found that separating body parts, like you do when training for bodybuilding, creates for some inequalities between muscle groups. They can complement each other when done together, but someone transitioning from exercises that strictly isolate muscles to compound movements may have certain muscles that are stronger than others working together. That could lead to injury. Also, it takes time to develop good form, and get these muscles working together as one.
Bodybuilding is about aesthetics. Your core doesn't necessarily have to be strong in order to look good. I found that out when a pot bellied guy running a core class outdid me by a lot even though I had abs. That's where bodybuilders are usually week, in their core, because they want a small waist to extenuate other features. And, your core is a huge part of power lifting. You basically have to do power lifting to get good at power lifting and doing bodybuilding isn't going to let you jump far ahead in line.

TylerShewbatski

psuLemon wrote: »

Wanted to add, that if you want both power and hypertrophy work, PHAT and PHUL are very good options.

thanks and yea i looked at it and responded but isnt phat more for hypertrophy so bodybuilding than increasing strength?? I am running p/p/l workouts rn and they do include compound lifts

TylerShewbatski

piperdown44 wrote: »

TylerShewbatski wrote: »

Chieflrg wrote: »

canadianlbs wrote: »

if you haven't done much compound lifting before then it actually is right for you. you're familiar with weights and you're probably strong, but sounds like you might be a noob for compound lifts? if so, then sure sl or ss would be fine.

Agreed.

If you have a ton of recent compounds experience you can try out something like...

Wendler's
Or Juggernaut

These you can run for how ever you like essentially.

If you want something with a definitive ending to a program, more like s powerlifter might use to ramp up for a meet, something like the Cube method or Kingpin.

Something slightly along the lines of Oly lifts you can find some programs on Catalytic Athletics site that are free.

I have heard lot about wendlers, can you maybe explain in simple form?? like with example?

This explains it somewhat https://www.lift.net/workout-routines/wendler-5-3-1/

Really the only way to understand 531 is to buy AND read the book. And then read it again. Then go back and re-read it a 3rd time.

If you want to plug some numbers in just to see what a cycle would be like go to blackironbeast.com

But again, without reading the book it will be a bit confusing on what to put in for assistance stuff.

If you want to see what some of the numbers look like here's my journal with the current week going on. Cycle 17, week 1, which is the 5+ week. http://www.iron-sanctuary.com/forums/index.php?topic=1220.1665

thanks, Yea I read it and have figured out assistance work, It does seem solid from your thread and from everywhere I have heard about it from. Was this your just first programme you ran?

psuLemon

TylerShewbatski wrote: »

psuLemon wrote: »

Wanted to add, that if you want both power and hypertrophy work, PHAT and PHUL are very good options.

thanks and yea i looked at it and responded but isnt phat more for hypertrophy so bodybuilding than increasing strength?? I am running p/p/l workouts rn and they do include compound lifts

Most of Layne Nortons stuff is about an equal mix. If you look at the other thread, it links all the programs to the details.

TylerShewbatski

psuLemon wrote: »

TylerShewbatski wrote: »

psuLemon wrote: »

Wanted to add, that if you want both power and hypertrophy work, PHAT and PHUL are very good options.

thanks and yea i looked at it and responded but isnt phat more for hypertrophy so bodybuilding than increasing strength?? I am running p/p/l workouts rn and they do include compound lifts

Most of Layne Nortons stuff is about an equal mix. If you look at the other thread, it links all the programs to the details.

Yea i have looked at your almost every workout there, I am current running p/p/l from there and looking for more strength training than bodybuilding this time. You sound experienced about this so what routine would you suggest me? I replied on your post too

psuLemon

TylerShewbatski wrote: »

psuLemon wrote: »

TylerShewbatski wrote: »

psuLemon wrote: »

Wanted to add, that if you want both power and hypertrophy work, PHAT and PHUL are very good options.

thanks and yea i looked at it and responded but isnt phat more for hypertrophy so bodybuilding than increasing strength?? I am running p/p/l workouts rn and they do include compound lifts

Most of Layne Nortons stuff is about an equal mix. If you look at the other thread, it links all the programs to the details.

Yea i have looked at your almost every workout there, I am current running p/p/l from there and looking for more strength training than bodybuilding this time. You sound experienced about this so what routine would you suggest me? I replied on your post too

Check out Wendler 5-3-1.

piperdown44

TylerShewbatski wrote: »

piperdown44 wrote: »

TylerShewbatski wrote: »

Chieflrg wrote: »

canadianlbs wrote: »

if you haven't done much compound lifting before then it actually is right for you. you're familiar with weights and you're probably strong, but sounds like you might be a noob for compound lifts? if so, then sure sl or ss would be fine.

Agreed.

If you have a ton of recent compounds experience you can try out something like...

Wendler's
Or Juggernaut

These you can run for how ever you like essentially.

If you want something with a definitive ending to a program, more like s powerlifter might use to ramp up for a meet, something like the Cube method or Kingpin.

Something slightly along the lines of Oly lifts you can find some programs on Catalytic Athletics site that are free.

I have heard lot about wendlers, can you maybe explain in simple form?? like with example?

This explains it somewhat https://www.lift.net/workout-routines/wendler-5-3-1/

Really the only way to understand 531 is to buy AND read the book. And then read it again. Then go back and re-read it a 3rd time.

If you want to plug some numbers in just to see what a cycle would be like go to blackironbeast.com

But again, without reading the book it will be a bit confusing on what to put in for assistance stuff.

If you want to see what some of the numbers look like here's my journal with the current week going on. Cycle 17, week 1, which is the 5+ week. http://www.iron-sanctuary.com/forums/index.php?topic=1220.1665

thanks, Yea I read it and have figured out assistance work, It does seem solid from your thread and from everywhere I have heard about it from. Was this your just first programme you ran?

Nope, not the first program. After a hiatus from lifting of about 10-12 years I started back with SL5x5 about 4-5 years ago. Once I got past a few cycles of that where I couldn't add the recommended weight increase I switched to 5x3. Past that, then 531.

Right now I'm on cycle 17, but because of switching programs 1 or 2 times a year (hey gotta have fun and mix it up a bit) I restarted the numbering a couple of times. I stopped doing that now. I probably have about 27-29 cycles total of 531 under my belt.

I've been able to run it cutting, maintaining or bulking. Cutting it's difficult, but after a period of adaptation I've been able to surpass strength gains and once I hit maintenance they go up a good bit. When I hit bulk mode the lifts start skyrocketing.