With powerlifting leaning more towards mainstream media, some people seem to wonder, “How can I become a powerlifter?” There are thousands, if not, millions of fans that compete in the sport. The squat, bench, and deadlift are a key focus to become a better contender and powerlifter. After learning the technique of the three lifts, you then start to learn about powerlifting programs. “Should I follow the Candido program? Do I follow the conjugate method? What about the 5/3/1 method?” All of this can become exciting, but it can also be overwhelming.
There are many different types of programs to follow that have been created by many powerlifters, strength coaches, body builders, cross fitters, etc. The most famous program has been the conjugate method. The method was created by Louie Simmons and has built his program’s fame because of the documentary, “Westside vs. the World.”
Choosing how to become stronger can be up to the lifter. Many lifters consider trying several programs before choosing their favorite and what’s best for them. Others prefer one way of lifting compared to another depending on how many times, per week, you perform a max attempt. They also put into consideration how many sets and/or reps are included in the program and how heavy your program requires you to lift per week. If you see results, you should continue with what you’re doing. But if there’s little improvement and you aren’t enjoying the program, then changing your program or finding the problem quickly is what I prefer.
All programs follow a concept of intensity from percentages to RPE. Percentages are based from your max lift. Conjugate normally uses percentages, using the percentages of someone’s personal record, or PR. PR’s are then calculated into a percentage to determine how much weight an exercise requires you to lift. RPE is also used for programs, but can be determined by the lifter’s fatigue. How tired or how peaked someone is during their program determines how much weight the lifter should pick up. Rated Perceived Exertion (RPE) is determined by a scale from 1-10. 1 is low intensity, the easiest rate for a lifter and usually used for the warm-up sessions. 10 is the highest intensity, close to getting a personal record and becoming a stronger lifter in the process. This rate is most often used for someone who is about to compete in a powerlifting competition.
The more weight someone can pick up, the better they feel. Like all hobbies, it requires dedication and technique to become better at your craft. But the heavier you pick up, the more likely you are to an injury, it’s a gamble, so be careful. The main idea of lifting is to have fun. Watching yourself progress from lightweight to heavy creates milestones that everyone aims towards in the sport of powerlifting.