Before starting a power-lifting program to build muscles, you should identify what you want to achieve. According to the American College of Sports Medicine, how you lift will determine whether you tone your muscles or build bulk. Lifting lower weights for more repetitions tones and strengthens muscles while lifting higher weights slowly for fewer reps builds bulk. Power lifters typically shoot for extraordinary amounts of weight and must be in good condition before starting to train.
Step 1
Set your feet in position so that you will remain balanced and not strain your back when you lift the barbell or free weights. Place your feet shoulder-width apart and point your toes slightly outward at about a 45-degree angle for the best support.
Step 2
Place your hands firmly around the weights with your palms facing up. Make sure you have a good grip of the barbell before you begin lifting.
Step 3
Take a deep breath and exhale as you lift. Lift the barbell or free weights slowly and evenly. Jerky motions can pull your tendons and cause injuries. Smoothly continue with the lift so that you move in a complete range of motion.
Step 4
Hold for a few seconds, inhale and maintain control of the weight as you lower it to the rack or the floor. Do not let the weights determine your momentum. Replacing the weight is as much a part of the power-lifting workout as lifting it is and must be controlled to avoid injury. Wait one to three seconds and continue with no more than five to eight repetitions.
Step 5
Add more weight only when you have conquered a certain weight level and can lift that amount with little effort every time. Increase the weight in increments, depending on your abilities. Try adding 10 pounds and if that is still too easy, add 15 or 20.
Step 6
Allow time for your muscles to rest between workouts. According to the American College of Sports Medicine, power lifting requires the same amount of rest as lifting for strength, about 48 hours. Practice your lifting every other day.
Tips and Warnings
- Make sure you engage only those muscles that you are focused on without relying on other body parts for help. For example, it you're power lifting to build your biceps, don't engage your lower back or your legs when you perform your reps.
- Use a spotter, or someone who can help you lift the weight if you become fatigued. Most injuries happen to power weight lifters when they continue with their routine past the point of muscle fatigue.
Things You'll Need
- Barbell
- Weights
- Spotter
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