Workouts

This article  is written by Fred Ashford, who is a competitive Masters 2 (over 50) powerlifter who has set M2 records in the raw bench at 479lbs and raw deadlift at 655lbs. A solid bench press usually accounts for about 25% of a lifter’s total so having a strong and balanced upper body is critical […]

Does powerlifting interest you but you don’t know how to train? Bodybuilding splits and isolation workouts won’t get you stronger and better at the big 3 lifts: squat, bench, deadlifts. Obviously the picture above isn’t of a beginner, but of a friend of mine Jimmie Pacifico. He has a Facebook page called Pacifico Power Systems

This is a great workout for someone who wants to build muscle at home with minimal equipment. There are 2 pieces of equipment I would suggest purchasing: Adjustable Dumbbells: A set of adjustable dumbbells is the most important piece of equipment to buy. Buying something like these and buying plates for them will be the

This program is going to utilize the muscle building properties of compound exercises. A compound exercise utilizes more than one joint and more than 1 muscle group. Run this workout for 12 weeks or if you already have a routine you like, try running this for a week or two so you can switch things

Powerlifting routines focus a lot on training a high volume phase and a competition or peaking phase. The 3×3 stands for 3 sets of 3 reps and you will be using some of the heaviest weight on these days. This is an 8 week cycle that consists of two phases. The first point of business