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The big three: not for wimps—use powerlifting exercises for size and strength
You, the practicing bodybuilder, know better--don't you? You know that rather than mounting a glorified ab machine, the only real way to strengthen your "core" is to go to war--with iron and steel. You also know that when we say "iron and steel," we're not talking empty barbell twists or leg lifts with five-pound ankle weights. We're talking the Big Three: squats, deadlifts and bench presses. By cycling between this powerlifting program and your usual bodybuilding training, you'll strengthen and build your body in a way the rubber-mat set couldn't even fathom.
POWER: ON
There may be no group of athletes on the face of the planet with more core strength than powerlifters. Powerlifters train for and compete in the Big Three lifts and as a result develop not only great overall body strength, but dense muscle mass to boot. It shouldn't take a doctorate in human physiology to divine the lesson to be learned for you, the ever-aspiring bodybuilder. Let's spell it out: You should squat, deadlift and bench.
Enough said. Now let's show you how to perform each exercise--the right way.
CORE EXERCISE 1
THE SQUAT
Universally known by bodybuilders as the king of exercises, the squat has been both beloved and reviled by athletes for decades. A gruelingly effective movement, performing it requires a unique combination of strength, balance and aerobic ability. When done correctly, it can yield dramatic results, both in the development of overall body strength and muscle mass. The current world record squat is the astonishing 1,141 pounds by big Brent Mikesell. Now that's hardcore!
The squat primarily works the quadriceps muscles of the thighs and, secondarily, the abductors, adductors, hamstrings and gluteals. Because the movement requires overall body stability and balance, virtually all of the major muscle groups become employed during the squat. Think of it as the ultimate mass builder.
SQUAT DIRECTIONS
* Enter a power rack or squat rack loaded with a barbell. Make sure safety bars are inserted into the uprights.
* Position yourself under the bar so that it sits across the back of your neck. Considered high for a powerlifter, the placement is beneficial for a bodybuilder as it helps keep the lifter's torso relatively upright. Foot placement can vary, but slightly beyond shoulder width and toes pointed outward at about a 15-degree angle gives you the most stable base.
* Ease the bar from its supports and take a step or two backward--enough to clear the supports.
* Take a deep breath and slowly start to bend your knees. The movement you should mimic is one of sitting down. Don't lean forward or push your knees past your toes. How far you should descend is a matter of choice, but you should squat at least until your thighs are parallel to the floor. This range of motion will hit the front of your thighs. Going deeper into a full powerlifting-style squat brings your hamstrings and glutes into play.
* Rise back up in a slow controlled manner. Don't bounce at the bottom of the movement to assist in the positive portion of the exercise.
SQUAT TIPS
* Keep your head up throughout the movement. Letting it drop will cause your spine to roll forward and make you susceptible to injury.
* Take a wide stance to target the adductor muscles. Keep your feet close together to hit the teardrops on the front of your thighs.
* Wear a lifting belt for all your sets.
CORE EXERCISE 2
THE DEADLIFT
There's a quote passed among powerlifters to the effect of "The contest doesn't begin until the bar hits the floor." In other words, no test of raw strength is complete until the deadlift is contested. In a sense, it is the truest strength barometer of the three powerlifts because it involves nothing but you, the weight and a floor--no racks or benches required. It's purely a battle of man versus gravity and, to date, man--that would be England's Andy Bolton--has managed to snatch up to 933 pounds from Earth's grasp. Strength enthusiasts eagerly await the day the record is upped to a half ton.
Deadlifts primarily stress the lumbar region and secondarily the hamstrings. A host of other muscle groups are also brought to bear when doing this exercise: traps, lats and the entire abdominal region. Deadlifts employ so many large muscle groups that doing them for reps will raise the metabolism, making them a good fat burner.
DEADLIFT DIRECTIONS
* Load up a barbell on a flat surface that provides good traction.
* Crouch over the bar with your feet spread slightly less than shoulder width apart for maximum stability. A wider stance will hit your adductors; a narrower stance is often used for stiff-leg deadlifts. Your thighs should be at approximately a right angle to your lower legs.
Raise your head and keep your back flat.
* Grip the bar with one hand palm in and the other palm out. This in/out grip keeps the bar from rolling out of your hands (reverse hand positions each set).
* Keeping your back rigid, raise the weight with both your lower back and your thighs. Use your arms and hands as levers and to power the movement with your thighs and lower back.
* When you are standing fully erect, roll your shoulders slightly back before slowly lowering the weight along the same path to slightly touch the floor before commencing the next rep.
DEADLIFT TIPS
* Imagine that you're driving your heels through the floor as you push through the concentric portion of the movement.
* As with squats, a lifting belt is essential for all sets.
CORE EXERCISE 3
THE BENCH PRESS
"How much can you bench?" For as long as anyone can remember, the bench press has been the measuring stick by which a man's prowess has been, well, measured. This being the case, it would be hard to question the out-and-out manliness of Scot Mendelson, who holds the bench press record of 713 pounds. (This is a shirtless, or "raw," bench. Bench shirts are thought to add at least 200 pounds to a lift, which brings all the 800-, 900- and now 1,000-pound benches into dispute.)
The bench press can be used for far more than a test of strength. Many strength athletes and bodybuilders alike consider it the ultimate upper-body exercise. Primarily, it hits the pectorals and front delts. It also places tremendous stress on the triceps and side delts and even employs the lats and abdominals as stabilizers. Whether performed with a barbell or dumbbells, at an incline, flat or at a decline, the bench press is an exercise you don't want to overlook.
BENCH PRESS DIRECTIONS
* Get yourself a knowledgeable spotter. No kidding. We mean it.
* Lie back on the bench with your feet securely planted on the floor.
* Remove the bar from the bench uprights and lower it to a point slightly above your nipple line. Make sure not to bounce the bar off your chest.
* Raise the bar smoothly and in a straight line without lifting your hips from the bench.
BENCH PRESS TIPS
* When lifting heavy, have a spotter assist you in removing and replacing the bar from the uprights. Trying to move the weight from a disadvantageous position can result in injury.
* A spotter can assist you in performing forced reps (don't do forced reps of squats or deadlifts).
* Close hand spacing will more effectively work your triceps, while a wide spacing will hit your outer pecs.
* Dumbbells allow freedom of movement not afforded by a barbell and may better suit those with shoulder-mobility limitations.
Perform these powerlifting exercises in place of your bodybuilding program for four cycles a year--one month out of every three months. You can add limited cardio--no more than 30 minutes daily--on your days off to compensate for the lower number of sets and shorter workouts. It is important to take safety precautions when performing these workouts--namely, wear a lifting belt, sturdy shoes and, if necessary, elbow, wrist or knee wraps--and find an experienced spotter.
You, the practicing bodybuilder, know better--don't you? You know that rather than mounting a glorified ab machine, the only real way to strengthen your "core" is to go to war--with iron and steel. You also know that when we say "iron and steel," we're not talking empty barbell twists or leg lifts with five-pound ankle weights. We're talking the Big Three: squats, deadlifts and bench presses. By cycling between this powerlifting program and your usual bodybuilding training, you'll strengthen and build your body in a way the rubber-mat set couldn't even fathom.
POWER: ON
There may be no group of athletes on the face of the planet with more core strength than powerlifters. Powerlifters train for and compete in the Big Three lifts and as a result develop not only great overall body strength, but dense muscle mass to boot. It shouldn't take a doctorate in human physiology to divine the lesson to be learned for you, the ever-aspiring bodybuilder. Let's spell it out: You should squat, deadlift and bench.
Enough said. Now let's show you how to perform each exercise--the right way.
CORE EXERCISE 1
THE SQUAT
Universally known by bodybuilders as the king of exercises, the squat has been both beloved and reviled by athletes for decades. A gruelingly effective movement, performing it requires a unique combination of strength, balance and aerobic ability. When done correctly, it can yield dramatic results, both in the development of overall body strength and muscle mass. The current world record squat is the astonishing 1,141 pounds by big Brent Mikesell. Now that's hardcore!
The squat primarily works the quadriceps muscles of the thighs and, secondarily, the abductors, adductors, hamstrings and gluteals. Because the movement requires overall body stability and balance, virtually all of the major muscle groups become employed during the squat. Think of it as the ultimate mass builder.
SQUAT DIRECTIONS
* Enter a power rack or squat rack loaded with a barbell. Make sure safety bars are inserted into the uprights.
* Position yourself under the bar so that it sits across the back of your neck. Considered high for a powerlifter, the placement is beneficial for a bodybuilder as it helps keep the lifter's torso relatively upright. Foot placement can vary, but slightly beyond shoulder width and toes pointed outward at about a 15-degree angle gives you the most stable base.
* Ease the bar from its supports and take a step or two backward--enough to clear the supports.
* Take a deep breath and slowly start to bend your knees. The movement you should mimic is one of sitting down. Don't lean forward or push your knees past your toes. How far you should descend is a matter of choice, but you should squat at least until your thighs are parallel to the floor. This range of motion will hit the front of your thighs. Going deeper into a full powerlifting-style squat brings your hamstrings and glutes into play.
* Rise back up in a slow controlled manner. Don't bounce at the bottom of the movement to assist in the positive portion of the exercise.
SQUAT TIPS
* Keep your head up throughout the movement. Letting it drop will cause your spine to roll forward and make you susceptible to injury.
* Take a wide stance to target the adductor muscles. Keep your feet close together to hit the teardrops on the front of your thighs.
* Wear a lifting belt for all your sets.
CORE EXERCISE 2
THE DEADLIFT
There's a quote passed among powerlifters to the effect of "The contest doesn't begin until the bar hits the floor." In other words, no test of raw strength is complete until the deadlift is contested. In a sense, it is the truest strength barometer of the three powerlifts because it involves nothing but you, the weight and a floor--no racks or benches required. It's purely a battle of man versus gravity and, to date, man--that would be England's Andy Bolton--has managed to snatch up to 933 pounds from Earth's grasp. Strength enthusiasts eagerly await the day the record is upped to a half ton.
Deadlifts primarily stress the lumbar region and secondarily the hamstrings. A host of other muscle groups are also brought to bear when doing this exercise: traps, lats and the entire abdominal region. Deadlifts employ so many large muscle groups that doing them for reps will raise the metabolism, making them a good fat burner.
DEADLIFT DIRECTIONS
* Load up a barbell on a flat surface that provides good traction.
* Crouch over the bar with your feet spread slightly less than shoulder width apart for maximum stability. A wider stance will hit your adductors; a narrower stance is often used for stiff-leg deadlifts. Your thighs should be at approximately a right angle to your lower legs.
Raise your head and keep your back flat.
* Grip the bar with one hand palm in and the other palm out. This in/out grip keeps the bar from rolling out of your hands (reverse hand positions each set).
* Keeping your back rigid, raise the weight with both your lower back and your thighs. Use your arms and hands as levers and to power the movement with your thighs and lower back.
* When you are standing fully erect, roll your shoulders slightly back before slowly lowering the weight along the same path to slightly touch the floor before commencing the next rep.
DEADLIFT TIPS
* Imagine that you're driving your heels through the floor as you push through the concentric portion of the movement.
* As with squats, a lifting belt is essential for all sets.
CORE EXERCISE 3
THE BENCH PRESS
"How much can you bench?" For as long as anyone can remember, the bench press has been the measuring stick by which a man's prowess has been, well, measured. This being the case, it would be hard to question the out-and-out manliness of Scot Mendelson, who holds the bench press record of 713 pounds. (This is a shirtless, or "raw," bench. Bench shirts are thought to add at least 200 pounds to a lift, which brings all the 800-, 900- and now 1,000-pound benches into dispute.)
The bench press can be used for far more than a test of strength. Many strength athletes and bodybuilders alike consider it the ultimate upper-body exercise. Primarily, it hits the pectorals and front delts. It also places tremendous stress on the triceps and side delts and even employs the lats and abdominals as stabilizers. Whether performed with a barbell or dumbbells, at an incline, flat or at a decline, the bench press is an exercise you don't want to overlook.
BENCH PRESS DIRECTIONS
* Get yourself a knowledgeable spotter. No kidding. We mean it.
* Lie back on the bench with your feet securely planted on the floor.
* Remove the bar from the bench uprights and lower it to a point slightly above your nipple line. Make sure not to bounce the bar off your chest.
* Raise the bar smoothly and in a straight line without lifting your hips from the bench.
BENCH PRESS TIPS
* When lifting heavy, have a spotter assist you in removing and replacing the bar from the uprights. Trying to move the weight from a disadvantageous position can result in injury.
* A spotter can assist you in performing forced reps (don't do forced reps of squats or deadlifts).
* Close hand spacing will more effectively work your triceps, while a wide spacing will hit your outer pecs.
* Dumbbells allow freedom of movement not afforded by a barbell and may better suit those with shoulder-mobility limitations.
Perform these powerlifting exercises in place of your bodybuilding program for four cycles a year--one month out of every three months. You can add limited cardio--no more than 30 minutes daily--on your days off to compensate for the lower number of sets and shorter workouts. It is important to take safety precautions when performing these workouts--namely, wear a lifting belt, sturdy shoes and, if necessary, elbow, wrist or knee wraps--and find an experienced spotter.