The Best Way To Program For Powerlifting In 2024

Summary

The video script delves into the rising Rest-Pause (RP) training style, advocating it as a common and effective approach, especially for powerlifters. It emphasizes the benefits of ascending RP for fatigue management and momentum, allowing for heavier training as the cycle progresses. The script contrasts this with static RP, highlighting the importance of adjusting training cycles to four or five weeks for optimal results. It also discusses the potential risks of too much submaximal work and the need for balance between strength and hypertrophy. The speaker provides insights on programming, suggesting modifications to a sample program to manage the intensity increase over a training cycle, ensuring it's suitable for intermediate to advanced lifters.

Takeaways

• 🔑 The most recommended style for powerlifting training is the rising RP (Rate of Perceived Exertion), especially for beginners and those unsure of their training approach.
• ⏫ Ascending RP involves gradually increasing the intensity throughout a training block, which is typically structured in either a 4-week or 5-week cycle.
• 🏋️‍♂️ The main benefit of rising RP is improved fatigue management and momentum, allowing for a more directed training approach compared to static RP.
• 📈 A 12-week or 15-week macro cycle with three mesocycles is suggested for optimal performance, peaking around a month out from the end of the second mesocycle.
• 💡 For advanced lifters, sending sets can be very effective, as there's a greater separation between hypertrophy from barbell movements versus accessories.
• ⏲️ The training sessions may initially seem shorter due to fewer exercises, but compound movements with heavy weights can actually extend session times.
• 🔝 One should not be afraid to push hard with barbell movements to build muscle, especially intermediate lifters who can benefit from higher intensity training.
• 🔄 The risk with ascending RP is that intermediate lifters might do too much submax work, which can lead to a discrepancy between strength and muscle building effectiveness.
• 📉 There's a potential issue with programs where week four's intensity is significantly higher than week one's, which might be too much of a stimulus change for some lifters.
• 🛠️ Adjustments can be made to programs to manage the differences in stimulus between weeks, such as making intensity jumps smaller or flipping the order of exercise days.

Q & A

What is the recommended style of training cycle for those who are unsure about their approach?

The recommended style for those who are unsure is to follow the rising RP (Rate of Perceived Exertion) style throughout the block, especially on the primary day, within a 4-week or 5-week training cycle.

Why is a 4-week or 5-week training cycle preferred over a 3-week or 6-week cycle?

A 4-week or 5-week cycle is generally preferred because few people benefit more from a 3-week or 6-week cycle. It's a sweet spot that provides enough time to build momentum without extending too long.

What is the significance of managing fatigue and momentum in a training cycle?

Managing fatigue and momentum is crucial as it allows for a more directed training approach, helping to avoid overtraining and ensuring that the heaviest sets are performed when the lifter is freshest, typically around a month out from the end of the second mesocycle.

How does ascending RP affect the volume and intensity of accessory exercises?

Ascending RP allows for pushing accessory exercises harder due to the extra space created by the lighter barbell work earlier in the cycle. This results in more energy and time to focus on these exercises.

What is the psychological benefit of having some momentum in the tank when transitioning to the next phase of training?

Having momentum in the tank can be psychologically beneficial as it provides a sense of progress and motivation. It also helps in avoiding the mental reset that comes with a static program that loses effectiveness.

Why might intermediate lifters need to be cautious with ascending RP?

Intermediate lifters might need to be cautious because too much submax work, especially on the back-off work, can lead to a mechanistic discrepancy between what's effective for strength and what's effective for building muscle.

What is the potential issue with having a large difference in intensity between week one and week four of a training program?

The potential issue is that the large difference in intensity can 'slap you in the face' by the end of the cycle, making the training too difficult and potentially leading to overtraining or a decrease in performance.

How can one manage the increased effective volume that comes with ascending RP?

To manage the increased effective volume, one should ensure that the volume is appropriate for the week's intensity, not just based on the starting week's volume, and consider adjusting set counts to accommodate for the higher intensity.

What are some strategies to mitigate the potential pitfalls of a ramping up program?

Strategies include making smaller jumps in intensity, flipping the order of exercise days to manage intensity better, or extending the program to a five-week phase to allow for a gradual increase in intensity over a longer period.

Why is it important to not spam too much volume when using ascending RP?

Spamming too much volume can lead to overtraining and a loss of the intended stimulus, as the consequences of high volume are not felt until later in the cycle when the intensity is higher.

How does linear periodization with seasoning differ from ascending RP?

Linear periodization with seasoning involves a more structured approach where the intensity and volume are planned to increase or decrease in a linear fashion, providing a different stimulus compared to the dynamic nature of ascending RP.