10 powerlifter’s powerlifter’s power lifter’s power lifts for your strength training sessions

professional powerlifting coach, member of the International Powerlifting Federation (IPF)

What powerlifting tips will make strength training more effective?

Professional athletes over the years of training have their own secrets to achieve better results. Some of them will be useful for those who go to the gym regularly (or not so much). For example, powerlifting powerlifting powerlifting strength training lifehacks.

Lifehack 2. Control the speed of the exercise

In both basic and auxiliary exercises, you need to vary the speed of the movements. Start slowly, next time add pauses or, on the contrary, increase the speed of work with the weight or exercise machine. In this case, I recommend consulting with a trainer to find the load and rhythm individually. This is necessary for the variation of loads to minimize muscle adaptation to the movement in the exercise – so the effect of training will be better.

Lifehack 3. Do not forget about warming up

Albeit trivial, but still an important point that many people forget about. Be sure to do cardio or joint warm-up before strength training to reduce the risk of injury and overload on the body.

Lifehack 4. Watch your technique

More often than not, how you do an exercise is far more important than how many times you do it. If you exercise on your own, be sure to practice in front of a mirror so you can track your mistakes and eliminate them.

Lifehack 5. Be regular

It is important to exercise regularly – not once a month, but according to a clearly formulated plan. As a rule, it is recommended to practice strength training three times a week, for example, on Monday, Wednesday and Friday. It is desirable to practice always at the same hours.

Lifehack 6. Remember balance

You don’t need to focus on just one muscle group. When working out your biceps, make sure that your triceps are working as well, and when training your back, add abs exercises as well. Such alternation is necessary for harmonious development of the whole body – there should be no lagging links in it. If some muscles develop more slowly, you can get injured when you switch to training with heavier weights.

Lifehack 7. Don’t forget to concentrate

During the exercise be as focused as possible on the movements, watch the frequency and depth of your breathing: exhale on exertion and inhale on relaxation. Good concentration on the movements will make it easier to cope with heavier loads.

Lifehack 8. Drink more water

Every workout causes dehydration, so you should drink 1-2 glasses of water before exercising. The daily norm of water is from 35-45 ml per kilogram of body weight, so, for example, a man weighing 80 kg should drink from 2.8 to 3.6 liters per day.

Lifehack 9. Get proper rest and recovery

Don’t forget about rest and full recovery days, when your body will reboot between strength training sessions. Both physical and psychological and mental recovery are necessary. I recommend massage, baths and a proper eight-hour sleep with bedtime and rising at the same time.

Lifehack 10. Watch your nutrition and snacking

Before training, don’t fill up to the point of fullness in your stomach: you don’t need to explain that this is harmful in terms of digestion. The last meal before training should be 1.5-2 hours. It is better to take a light snack with you to the gym, for example, a banana or a protein bar. If the workout is prolonged, you can use sweet tonic drinks – this will eliminate the loss of sugar during exercise.