/plg/

/plg/

Strstds strstd.com - see how strong you are / one rep max calculator

Strengthcalc strengthcalc.com - like strstds but will put numbers into generic programs (the ones below) for you

What exercise does what? - http://www.exrx.net/Lists/Directory.html

Popular Programs:

Beginners:

SS - http://startingstrength.wikia.com/wiki/FAQ:The_Program#Three_Flavors_of_Starting_Strength

SL - http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

Intermediate:

Texas Method - http://startingstrength.wikia.com/wiki/The_Texas_Method

Madcow - http://stronglifts.com/madcow-5x5-training-programs/

5/3/1 - http://blackironbeast.com/5/3/1/calculator

Advanced:

Westside - louie louie louie

Sheiko - Grab from strengthcalc.com

Smolov JR - http://joshmahony.com/weights/smolov_jr.php


FAQ:

When can I start using a belt?

Whenever you want

Do heeled shoes help?

Yes, with high bar squats and benching (if the fed you are lifting in makes you keep your heels on the ground when you bench)

How do I know if I'm beginner/int/advanced?

Use strstd or strengthcalc for a rough estimation and length of time lifting. Keep in mind strstds is more for the general gym population and is a little low if you compete/regularly lift with people who train for strength/power

When should I change programs?

When the one you're on stops working or training starts to interfere with other aspects of your life in a negative manner

My grip keeps slipping on deadlifts, what can I do to fix it?

Are you using mixed grip and/or chalk? If not, mixed grip and chalk.

I'm using mixed grip and chalk on my deadlifts and still have grip problems, help me.

Plate pinches, static holds (double overhand), hub-style pinch grip. Anything that helps with pinch grip. Crushers are okay if you hold them. Dave Tate likes using binder clips to work on the pinky.

I like to do cardio, will it kill my gains?

No. Just don't go crazy (like cross country training). Pushing a prowler around or swinging a kettlebell never hurt anyone. You may need to eat more to compensate.

I want to cut, but I'm afraid it will kill my gains, will it?

After a while yes. The fatter and newer you are to lifting the less cutting will affect you at first.

When should I compete/am I strong enough to compete?

Yes, whenever you want. It's good experience.

Where should I compete?

Find a local meet on http://www.powerliftingwatch.com/

It's my first meet what should I do?

Make sure you know the commands (they're different for every federation), know your openers, and bring plenty of food/drinks to the meet

What's a powerlifting meet like?

It's similar to a track/swimming meet

What should my openers be?

In general you want to keep your openers conservative. Pick something that you can hit for an easy triple (80-85%) in the gym. Opening too heavy is the #1 cause of bombing out in a meet.