In competition, lifts may be performed equipped or un-equipped (typically referred to as ‘raw’ lifting or ‘classic’ in the IPF specifically). Equipment in this context refers to a supportive bench shirt or squat/deadlift suit or briefs. In some federations, knee wraps are permitted in the equipped but not un-equipped division; in others, they may be used in both equipped and un-equipped lifting. Weight belts, knee sleeves, wrist wraps and special footwear may also be used, but are not considered when distinguishing equipped from un-equipped lifting.^[1]

Competitions take place across the world but mostly in the United States, Canada, United Kingdom, Iceland, Egypt, Sweden, Finland,Russia and Ukraine. Powerlifting has been a Paralympic sport (bench press only) since 1984 and, under the IPF, is also a World Games sport. Local, national and international competitions have also been sanctioned by other federations operating independently of the IPF.

History[edit]

The roots of powerlifting are in traditions of strength training stretching back as far as Greek and Roman times. The modern sport originated in the USA and the Uk in the 1950s. Previously, the weightlifting governing bodies in both countries had recognized various ‘odd lifts’ for competition and record purposes. During the 1950s, Olympic weightlifting declined in the United States, while strength sports gained many new followers. In 1958, the AAU‘s National Weightlifting Committee decided to begin recognizing records for ‘odd lifts’. A national championship was tentatively scheduled for 1959, but it never happened. The first genuine national ‘meet’ was held in September 1964 under the auspices of theYork Barbell Company. Ironically, Bob Hoffman, the owner of York Barbell, had been a long-time adversary of the sport. But his company was now making powerlifting equipment to make up for the sales it had lost on Olympic-style equipment.

During the late 1950s, Hoffman’s York Barbell Company, his influence in Olympic lifting and his predominately Olympic-lifting based magazine Strength and Health were beginning to come under ever-increasing pressure from Joe Weider’s organization. As America’s (and Bob Hoffman influence in the world of weightlifting was declining and in order to combat the growing influence of Weider, Hoffman started another magazine [Muscular Development which would be focused more on bodybuilding and the fast-growing interest in ‘odd-lift’ competitions. The magazine’s first Editor was the world-renowned John Grimek.

During the late 1950s and early 1960s various ‘odd lift’ events gradually developed into the specific lifts – the bench press, the squat, and the deadlift and lifted in that order. Bob Hoffman became more and more influential in the development of this new lifting sport and organized ‘The Weightlifting Tournament of America’ in 1964 – effectively the first US National championships. In 1965 the first named USA National Championships were held. During the same period, lifting in Britain also had factions. In the late 1950s, and because the ruling body (BAWLA) were only interested in the development of Olympic lifting, a breakaway organization called the Society of Amateur Weightlifters had been formed to cater for the interests of lifters who were not particularly interested in doing Olympic lifting.

Although at that time there were 42 recognized lifts, the “Strength Set” (Biceps Curl, Bench Press, and Squat) soon became the standard competition lifts, and both organizations held Championships on these lifts (as well as on the Olympic lifts) until 1965. In 1966, the Society of Amateur Weightlifters re-joined BAWLA and, in order to fall into line with the American lifts, the Curl was dropped and replaced with the Deadlift. The first British Championship was held in 1966. During the late 60’s and at the beginning of the 70’s, various friendly international contests were held. At the same time, in early November of each year and to commemorate Bob Hoffman’s birthday, a prestige lifting contest was always held as part of “Bob Hoffman’s Birthday Party.” In 1971, it was decided to make this event the “World Weightlifting Championships.” There was no such thing as ‘teams’ and thus was predominantly a whole bunch of American lifters, plus four from Great Britain and one from the West Indies. All the Referees were American. This event got off the mark inYork, Pennsylvania, at 10.05 am on Saturday November 6, 1971.

Weights were in pounds. Lifting order was ‘rising bar’ this was long before the Rounds system . The first lift was the Bench Press. There was no such thing as bench shirts or squat suits, and various interpretations were held regarding the use of and length of knee wraps and weightlifting belts. The IPF rules system did not exist yet, nor had world records been established.

Because of the lack of formalized rules some disputes occurred. For example Great Britain’s 67½lg lifter, Mike Shaw, purportedly wore knee wraps which were eighteen feet long, and were objected to by American lifters whose rules allowed for 6 feet. There was no 52 kg class, no 100 kg class, and no 125 kg class. At the ‘first’ World Championships, one of the American Super heavyweights, Jim Williams (nicknamed ‘Chimes’) benched 660 lbs on a second attempt (no shirt), and almost locked-out 680 lbs on a third. Some other notable lifts – Larry Pacifico benched the equivalent of 233.6 kg (515 lbs) in the 90 kg class; John Kuc deadlifted 371.9 kg (820 lbs); and Vince Anello attempted 362½ kg (800 lbs) at 90.^[2] Hugh Cassidy and Williams both totaled 2,160 lbs, but Cassidy got the win because of a lower bodyweight in the Super heavyweight division.

In 1972 the ‘second’ AAU World Championships were held, this time over two days – 10 and 11 November. This time there were 8 lifters from Great Britain (two of whom, Ron Collins and John Pegler, did stints as Referees), six Canadians, two Puerto Ricans, three Zambians, and one from the West Indies. With 67 lifters in all, the other 47 were Americans. Lifts were still measured in pounds, the bench press was the first lift, and there were still no suits, power belts, or fancy wraps. Britain’s Precious McKenzie won his ‘second’ world title with 550 kg at 56. Mike Shaw ‘lost’ his world title, won the previous year, to American Jack Keammerer. Ron Collins made up for his ’bomb’ on the bench in ’71 and stormed to the 75 kg title. Pacifico just won against another American, Mel Hennessey, at 110 kg, both with enormous benches of 260 kg and 255 kg. At Super (over 110 kg) John Kuc beat Jim Williams with an incredible 2,350 lbs total (raw). Kuc squatting 905 lbs for a record squat and attempting a 397½ (875 lbs) deadlift again, and Williams benching a massive 307½ (675 lbs) – the greatest bench press ever at the time, before just missing with 317½ (700 lbs).^[3] Jon Cole, the Super heavyweight winner of the US Senior Championships 1972 and holder of the greatest total at that time with 1,075 kg (2,370 lbs), didn’t show up to take on Kuc.

IPF and after[edit]

The International Powerlifting Federation was formed immediately after the contest, and so none of the lifts could be yet registered as official world records. The 1973 Worlds was also held in York, Pennsylvania. This time there were only 47 entrants; 1 from Sweden, 1 from Puerto Rico Peter Fiore – still lifting for Zambia, 2 Canadians, 1 West Indian, 8 from Great Britain, and the rest Americans. The officiating became a bit more ‘international’; Tony Fitton and Terry Jordan from Britain, a Canadian, and a Zambian, assisting with the Refereeing duties. American Bob Crist was the IPF President, and another American, Clarence Johnson, was Vice-President. 1973 was the first time that the lifts were done in the order we now recognize – Squat, Bench Press, Deadlift (although still lifting in pounds). Precious Mackenzie won his ‘third’ World title, easily beating the American teenager,Lamar Gant.

1974 was the first time that teams had to be selected in advance. With 74 entrants this was the largest Worlds so far. The 52 kg class was introduced – and there were 9 lifters entered. In 1975 the World Championships was held outside America for the first time, in Birmingham, England at the Town Hall, hosted by the legendary Vic Mercer. 82 lifters this time. Unusually for a competition the Supers lifted first. This was because the Television company filming the event were only interested in filming the ‘big guys’. Bob Hoffman sent over tons of equipment for this contest too – and didn’t take it back, legend says it’s all still being used in the West Midlands.

The establishment of the IPF in 1973 spurred the establishment of the EPF (European Powerlifting Federation) in 1974. Since it was closely associated with bodybuilding and women had been competing as bodybuilders for years, the new sport was opened to them very quickly. The first U. S. national championships for women were held in 1978 and the IPF added women’s competition in 1979. In the USA, the Amateur Sports Act of 1978 required that each Olympic or potential Olympic sport must have its own national governing body by November 1980. As a result, the AAU lost control of virtually every amateur sport. The U.S.P.F. was founded in 1980 as the new national governing body for American powerlifting.

Soon, controversy over drug testing would cause powerlifting to splinter into multiple federations. In 1981, the American Drug Free Powerlifting Association (ADFPA), led by Brother Bennett, became the first federation to break away from the USPF, citing the need to implement effective drug testing in the sport.^[4] Meanwhile, the IPF was moving towards adopting drug testing at international meets, and requiring member nations to implement drug testing at national meets as well. In 1982, drug testing was introduced to the IPF men’s international championship, although the USPF championships that year did not have drug testing.^[5] The IPF’s push for drug testing was resisted by some American lifters, and in 1982 Larry Pacifico and Ernie Frantz founded the American Powerlifting Federation (APF), which advertised its categorical opposition to all drug testing.^[4]Ultimately, the USPF failed to conform to IPF demands, and was expelled from the international body in 1997, with the ADFPA, now named USA Powerlifting (USAPL), taking its place.^[6]

Despite the trend towards more and more federations, each with their own rules and standards of performance, some powerlifters have attempted to bring greater unity to the sport. For example, 100% RAW that promoted unequipped competition merged with another federation, Anti-Drug Athletes United (ADAU) in 2013.^[7] The Revolution Powerlifting Syndicate (RPS), founded by Gene Rychlak in 2011, might also be considered a move towards greater unity, as the RPS breaks the tradition of charging lifters membership fees to a specific federation in addition to entry fees for each competition.^[8] Also, some meet promoters have sought to bring together top lifters from different federations, outside existing federations’ hierarchy of local, regional, national and international meets; a prominent example of this is the Raw Unity Meet (RUM), held annually since 2007.^[9]

Developments in equipment and rules[edit]

As new equipment was developed, it, too, came to distinguish powerlifting federations from one another. Weight belts and knee wraps (originally simple Ace bandages) predated powerlifting, but in 1983 John Inzer invented the first piece of equipment distinct to powerlifters—the bench shirt.^[10] Bench shirts and squat/deadlift suits (operating on the same principle) became ubiquitous in powerlifting, but only some federations adopted the latest and most supportive canvas, denim, and multiply polyester designs, while others (e.g., IPF) maintained more restrictive rules on which supportive equipment could be used.^[11] The Monolift, a rack in which the bar catches swing out, eliminating the walkout portion of the squat, was invented by Ray Madden and first used in competition in 1992.^[12] This innovation, too, was adopted by some federations and forbidden in others. Other inventions included specialized squat bars and deadlift bars, moving away from the IPF standard of using the same bar for all three lifts.

The rules of powerlifting have also evolved and differentiated. For example, in ADFPA/USAPL competition, the “press” command on the bench press was used, not used,^[13] and then used again, following a 2006 IPF motion to reinstate this rule.^[14] IPF rules also mandate a “start” command at the beginning of the bench press. Many other federations, for example the Natural Athlete Strength Association (NASA), have never used the “start” command.^[15] As a further example of diversifying rules of performance, in 2011 the Southern Powerlifting Federation (SPF) eliminated the “squat” command at the beginning of the squat.^[16]

Supportive equipment[edit]

In powerlifting, supportive equipment refers to supportive shirts, briefs, suits, and sometimes knee wraps made of materials that store elastic potential energy and thereby assist the three lifts contested in the sport: squat, bench press and deadlift.^[17] The use of supportive equipment distinguishes ‘equipped’ and ‘un-equipped’ or ‘raw’ divisions in the sport, and ‘equipped’ and ‘unequipped’ records in the competition lifts. The wide differences between equipped and unequipped records in the squat and bench suggest that supportive equipment confers a substantial advantage to lifters in these disciplines.^[18] This is less evident in the case of the deadlift, where the lack of an eccentric component to the lift minimizes how much elastic energy can be stored in a supportive suit. Supportive equipment should not be confused with the equipment on which the lifts are performed, such as a bench press bench or the barbell and discs; nor with personal accessories such as a weightlifting belt that may allow greater weight to be lifted, but by mechanisms other than storing elastic energy.

Principles of operation[edit]

Supportive equipment is used to increase the weight lifted in powerlifting exercises.^[18][19][20] A snug garment is worn over a joint or joints (such as the shoulders or hips). This garment deforms during the downward portion of a bench press or squat, or the descent to the bar in the deadlift, storing elastic potential energy.^[21] On the upward portion of each lift, the elastic potential energy is transferred to the barbell as kinetic energy, aiding in the completion of the lift.^[17][22] Some claim that supportive equipment prevents injuries by compressing and stabilizing the joints over which it worn.^[22] For example, the bench shirt is claimed to support and protect the shoulders.^[18] Critics point out that the greater weights used with supportive equipment and the equipment’s tendency to change the pattern of the movement may compromise safety, as in the case of the bar moving towards the head during the upward portion of the shirted bench press.^[23]

Material and construction[edit]

Different materials are used in the construction of supportive equipment. Squat suits may be made of varying types of polyester, or of canvas. The latter fabric is less elastic, and therefore considered to provide greater ‘stopping power’ at the bottom of the movement but less assistance with the ascent.^[20] Bench shirts may be made of polyester ordenim,^[19] where the denim again provides a less-elastic alternative to the polyester. Knee wraps are made of varying combinations of cotton and elastic.^[24] Supportive equipment can be constructed in different ways to suit lifters’ preferences. A squat or deadlift suit may be constructed for a wide or a narrow stance; and a bench shirt may be constructed with ‘straight’ sleeves (perpendicular to the trunk of the lifter) or sleeves that are angled towards the abdomen. The back of the bench shirt may be closed or open, and the back panel may or may not be of the same material as the front of the shirt. Similarly, ‘hybrid’ squat suits can include panels made from canvas and polyester, in an effort to combine the strengths of each material. When two or more panels overlay one another in a piece of supportive equipment, that equipment is described as ‘multi-ply’, in contrast to ‘single-ply’ equipment made of one layer of material throughout.^[20]

Raw powerlifting[edit]

Unequipped or “raw” (often styled as RAW) powerlifting has been codified in response to the proliferation and advancement of bench shirts and squat/deadlift suits. The 100% RAW federation was founded in 1999;^[25] within a decade, many established federations came to recognize “raw” divisions in addition to their traditional (open) divisions permitting single-ply or multi-ply equipment. The United Powerlifting Association (UPA) established a standard for raw powerlifting in 2008^[26] and USAPL held the first Raw Nationals in the same year.^[27] Eventually, IPF recognized raw lifting with the sanction of a “Classic ‘Unequipped’ World Cup” in 2012, and published its own set of standards for raw lifting.^[28] By this time, the popularity of raw lifting has surged to the point where raw lifters came to predominate over equipped lifters in local meets.^[29][30] Note that the IPF’s use of the word ‘classic’ to describe raw powerlifting is differentiated from most other powerlifting federations’ use of the word to differentiate between ‘classic raw’ and ‘modern raw’: classic raw is still unequipped but allows the use of knee wraps while modern raw allows knee sleeves at most. The IPF does not allow knee wraps in its unequipped competitions and would thus be considered ‘modern raw’ but the IPF does not recognize the word ‘raw.’

The use of knee sleeves in raw powerlifting has brought about much debate as to whether certain knee sleeves can actually assist a lifter. Most notably, some lifters claim that SBD Knee sleeves will give an advantage during the squat. Some lifters have been known to use plastic bags and have others help them get their knee sleeves on, due to being so tight. This led to the IPF mandating that lifters put on their knee sleeves unassisted. ^[31]

Classes and categories[edit]

Weight Classes:

Most powerlifting federations use the following weight classes:^[32][33][34]

Men: 52 kg, 56 kg, 60 kg, 67.5 kg, 75 kg, 82.5 kg, 90 kg, 100 kg, 110 kg, 125 kg, 125 kg +

Women: 44 kg, 48 kg, 52 kg, 56 kg, 60 kg, 67.5 kg, 75 kg, 82.5 kg, 90 kg, 90 kg +

However, in 2011, the IPF introduced the following new weight classes:

IPF Weight Classes:

Men: up to 53 kg (Sub-Junior/Junior), 59 kg, 66 kg, 74 kg, 83 kg, 93 kg, 105 kg, 120 kg, 120 kg+

Women: up to 43 kg (Sub-Junior/Junior), 47 kg, 52 kg, 57 kg, 63 kg, 72 kg, 84 kg, 84 kg +

Age categories

This depends on the federation generally but averages are as follows:

15-18 (Sub-Jr), 19-23 (Jr), open (any age), masters (40+)

The IPF uses the following age categories: sub-junior (18 and under), junior (19-23), open (24-39), masters 1 (40-49), master 2 (50-59), masters 3 (60-69), and masters 4 (70+). Age category is dependent on the year of the participant’s birth. For example, if the participant turns 18 years old in January, he or she is still considered a sub-junior until the end of that calendar year. Other federations typically break the masters categories down to 5-year increments, for example, 40-44, 45-49, 50-54, etc. Some federations also include a sub-master class from 35-39.

Competition[edit]

A competition takes place as follows:

Each competitor is allowed three to four attempts on each lift depending on their standing and the organization they are lifting in (usually smallest w-class to heaviest). The lifter’s best valid attempt on each lift counts toward his competition total. If two or more lifters achieve the same total, the lighter lifter ranks above the heavier lifter.^[35]Problem

Competitors are judged against other lifters of the same gender, weight class, and age. This helps to ensure that the accomplishments of lifters like Lamar Gant, who has deadlifted 5 times his bodyweight, are recognized alongside those of Benedikt Magnusson, the current All-time deadlift world record holder.

Comparisons of lifters and scores across different weight classes can also be made using handicapping systems such as the Wilks formula.^[36]

Events[edit]

The deadlift being performed by 2009 IPF World Champion Dean Bowring

In a Competition, there are three events: bench press, squat, and deadlift. Some variations of this are found at some meets such “push-pull only” meets where lifters only compete in the bench press and deadlift, with the bench press coming first and the deadlift after. Single lift meets are often held, sometimes alongside a normal 3-lift event. This is most common in the bench press.

At a meet the events will follow in order: squat, then bench press, and the deadlift will be the final lift of the meet. If the federation also has an event for strict curls this will normally occur before the squat event.

Rules of each event[edit]

Squat[edit]

The lift starts with the lifter standing erect and the bar loaded with weights resting on the lifter’s shoulders. At the referee’s command the lift begins. The lifter creates a break in the hips, bends his knees and drops into a squatting position with the hip crease (the top surface of the leg at the hip crease) below the top of the knee. The lifter then returns to an erect position. At the referee’s command the bar is returned to the rack and the lift is completed.

• After removing the bar from the racks while facing the front of the platform, the lifter may move forward or backward to establish the lifting position. The top of the bar not more than 3 cm below the top of the anterior deltoids. The bar shall be held horizontally across the shoulders with the hands and/or fingers gripping the bar, and the feet flat upon the platform with the knees locked.
• The lifter shall wait in this position for the head referee’s signal. The signal will be given as soon as the lifter is set and demonstrates control with the bar properly positioned. The head referee’s signal shall consist of a downward movement of the arm and audible command “Squat”.
• Upon receiving the head referee’s signal, the lifter must bend the knees and lower the body until the top surface of the legs at the hip joint is lower than the top of knees.
• The lifter must recover at will, without double bouncing, to an upright position with the knees locked. The bar may stop, but there must be no downward motion during recovery. As soon as the lifter demonstrates a controlled final position, the head referee will give the signal indicating completion of the lift and to replace the bar.
• The signal to replace the bar will consist of a backward motion of the arm and the audible command “Rack”. The lifter must then make a reasonable attempt to return the bar to the racks.
• The lifter shall face the front of the platform, towards the head referee.
• The lifter shall not hold the collars or discs at any time during the performance of the lift. However, the edge of the hands gripping the bar may be in contact with the inner surface of the collar.
• Not more than five and not less than two loaders/spotters shall be on the platform at any time.
• The lifter may enlist the help of spotters in removing the bar from the racks; however, once the bar has cleared the racks, the spotters shall not physically assist the lifter with regards to actually getting into the proper set position. The spotters may assist the lifter to maintain control should the lifter stumble or demonstrate any evident instability.
• The lifter will be allowed only one commencement signal per attempt.
• The lifter may be given an additional attempt at the same weight at the head referee’s discretion if failure in an attempt was due to any error by one or more of the spotters.

Causes for disqualification of a squat[edit]

• Failure to observe the head referee’s signals at the commencement or completion of a lift.
• Double bouncing or more than one recovery attempt at the bottom of the lift.
• Failure to assume an upright position with knees locked at the commencement and completion of the lift.
• Movement of the feet laterally, backward or forward that would constitute a step or stumble.
• Failure to bend the knees and lower the body until the surface of the legs at the hip joint is lower than the tops of the knees.
• Any resetting of the feet after the squat signal.
• Contact with the bar by the spotters between the referee’s signals.
• Contact of elbows or upper arms with the legs.
• Failure to make a reasonable attempt to return the bar to the racks.
• Any intentional dropping or dumping of the bar.

Bench press[edit]

With her or his back resting on the bench, the lifter takes the loaded bar at arm’s length. The lifter lowers the bar to the chest. When the bar becomes motionless on the chest, the referee gives a press command. Then the referee will call ‘Rack’ and the lift is completed as the weight is returned to the rack.

• The front of the bench must be placed on the platform facing the head referee.
• The lifter must lie backward with shoulders and buttocks in contact with the flat bench surface. The lifter’s shoes or toes must be in solid contact with the platform or surface. The position of the head is optional.
• To achieve firm footing, a lifter of any height may use discs or blocks to build up the surface of the platform. Whichever method is chosen, the shoes must be in a solid contact with the surface. If blocks are used, they shall not exceed 45 cm x 45 cm.
• Not more than five and not less than two loaders/spotters shall be in attendance. The lifter may enlist the help of one or more of the designated spotters or enlist a personal spotter in removing the bar from the racks. Only designated spotters may remain on the platform during the lift. The lift off must be to arms length and not down to the chest. A designated spotter, having provided a centre lift off, must immediately clear the area in front of the head referee and move to either side of the bar. If the personal spotter does not immediately leave the platform area and/or in any way distracts or impedes the head referees’ responsibilities, the referees may determine that the lift is unacceptable, and be declared “no lift” by the referees and given three red lights.
• The spacing of the hands shall not exceed 81 cm, measured between the forefingers. The bar shall have circumferential machine markings or tape indicating this maximum grip allowance. If the lifter should use an offset or unequal grip on the bar, whereby one hand is placed outside the marking or tape, it is the lifters responsibility to explain this to the head referee, and allow inspection of the intended grip prior to making an attempt. If this is not done until the lifter is on the platform for an official attempt, any necessary explanation and/or measurements will be done on the lifter’s time for that attempt. The reverse or underhand grip is forbidden, as is a thumbless grip.
• After receiving the bar at arms length, the lifter shall lower the bar to the chest and await the head referees’ signal.
• The signal shall be an audible command “Press” and given as soon as the bar is motionless on the chest. As long as the bar is not so low that it touches the lifter’s belt, it is acceptable.
• The lifter will be allowed only one commencement signal per attempt.
• After the signal to commence the lift has been given, the bar is pressed upward. The bar shall not be allowed to sink into the chest or move downwards prior to the lifter’s attempt to press upward. The lifter will press the bar to straight arm’s length and hold motionless until the audible command “Rack” is given. Bar may move horizontally and may stop during the ascent, but may not move downward towards the chest.

Causes for disqualification of a bench press[edit]

• Failure to observe the referee’s signals at the commencement or completion of the lift.
• Any change in the elected position that results in the buttocks breaking contact with the bench or lateral movement of the hands (between the referee’s signals). Any excessive movement or change of contact of the feet during the lift proper.
• Bouncing the bar off the chest.
• Allowing the bar to sink into the chest after receiving the referee’s signal.
• Pronounced uneven extension of the arms during or at the completion of the lift.
• Any downward motion of the bar during the course of being pressed out.
• Contact with the bar by the spotters between the referee’s signals.
• Any contact of the lifter’s shoes with the bench or its supports.
• Deliberate contact between the bar and the bar rest uprights during the lift to assist the completion of the press.
• It is the responsibility of the lifter to inform any personally enlisted spotters to leave the platform as soon as the bar is secured at arms length. Such spotters shall not return to the platform upon completion or failure of the attempt. It is especially important for a spotter providing a centre lift off to leave the platform quickly so as not to impair the head referee’s view. Failure of any personal spotters to leave the platform may cause disqualification of the lift.

Deadlift[edit]

In the deadlift the athlete grasps the loaded bar which is resting on the platform floor. The lifter pulls the weights off the floor and assumes an erect position. The knees must be locked and the shoulders back, with the weight held in the lifter’s grip. At the referee’s command the bar will be returned to the floor under the control of the lifter.

• The bar must be laid horizontally in front of the lifter’s feet, gripped with an optional grip in both hands, and lifted until the lifter is standing erect. The bar may stop but there must be no downward motion of the bar.
• The lifter shall face the front of the platform.
• On completion of the lift, the knees shall be locked in a straight position and the lifter shall be standing erect.
• The head referee’s signal shall consist of a downward movement of the arm and the audible command “Down”. The signal will not be given until the bar is held motionless and the lifter is in an apparent finished position.
• Any raising of the bar or any deliberate attempt to do so will count as an attempt.

Causes for disqualification of a deadlift[edit]

• Any downward motion of the bar before it reaches the final position.
• Failure to stand erect.
• Failure to lock the knees straight at the completion of the lift.
• Supporting the bar on the thighs during the performance of the lift. ‘Supporting’ is defined as a body position adopted by the lifter that could not be maintained without the counterbalance of the weight being lifted.
• Movement of the feet laterally, backward or forward that would constitute a step or stumble.
• Lowering the bar before receiving the head referee’s signal.
• Allowing the bar to return to the platform without maintaining control with both hands.

Training[edit]

Powerlifters practice weight training to improve performance in the three competitive lifts—the squat, bench press and deadlift. Weight training routines used in powerlifting are extremely varied. For example, some methods call for the use of many variations on the contest lifts, while others call for a more limited selection of exercises and an emphasis on mastering the contest lifts through repetition.^[37] While many powerlifting routines invoke principles of sports science, such as specific adaptation to imposed demand (SAID principle),^[38] there is some controversy around the scientific foundations of particular training methods, as exemplified by the debate over the merits of “speed work,” or training to attain maximum acceleration of submaximal weights.^[39]

In addition to weight training, powerlifters may pursue other forms of training to improve their performance. For example, aerobic exercise may be used to improve endurance during drawn-out competitions and support recovery from weight training sessions.^[40]

Federations[edit]

Prominent international federations include:

• Global Powerlifting Committee (GPC)
• Global Powerlifting Federation (GPF)
• International Powerlifting Federation (IPF)
• World Drug-Free Powerlifting Federation (WDFPF)
• World Powerlifting Congress (WPC)
• World Powerlifting Federation (WPF)
• World Natural Powerlifting Federation (WNPF)
• International Powerlifting League IPL

Of these federations, the oldest and most prominent is the IPF. It comprises federations from over 100 countries located on six continents. The IPF is the federation responsible for coordinating participation in the World Games, an international event affiliated with the International Olympic Committee.The IPF has many affiliates, one of these being USAPL. Specifically, the USAPL regulates all ages of lifters from the high school level to ages 40+.^[41] The next-oldest federation is the WPC, formed as the international companion to the APF after its split from the USPF.

Different federations have different rules and different interpretations of the rules, leading to a myriad of variations. Differences arise on the equipment eligible, clothing, drug testing and aspects of allowable technique. The 100% Raw Federation allows no supportive gear to be worn by the lifter while the IPF, AAU, NASA, USAPL and the ADFPF only allow a single-ply tight polyester squat suit, deadlift suit and bench shirt, wraps for knees and wrists, and a belt in the equipped divisions. Other federations, such as the APF,APA, IPA, SPF, WPC, AWPC and WPO, allow opened or closed back bench shirts, multi-ply gear, and a wide array of gear materials such as canvas, denim, polyester etc.

The IPF has suspended entire member nations’ federations, including the Russian Federation, Ukraine, Kazakhstan, Iran, India and Uzbekistan, for repeated violations of the IPF’s anti-doping policies.^[42] However Russia, Ukraine and Kazakhstan did not serve their full suspension.

Rank and classification[edit]

There are several classifications in powerlifting determining rank. These typically include Elite, Master, Class I,II,III,IV. The Elite standard is considered to be within the top 1% of competing powerlifters. Several standards exist, including the United States Powerlifting Association classifications,^[43] the IPF/USAPL (single-ply) classifications,^[44] the APF (multi-ply) classifications,^[45] and the Anti-Drug Athletes United (ADAU, raw) classifications.^[46] Countries in the former Soviet Union use a somewhat different nomenclature for the top classes, distinguishing among Masters of Sport, International Class; Masters of Sport; and Candidates for Master of Sport.

The Master classification should not be confused with the Master age division, which refers to athletes who are at least 40 years old.^[47]

High School Powerlifting[edit]

Powerlifting is not a very popular sport in most states. Powerlifting is more popular in the south and in the upper midwest, with Texas, Wisconsin, Mississippi, and Louisiana having the most successful programs.^[48]

Gyms[edit]

Powerlifting gyms range from commercial fitness centers to private clubs. Some gyms gain fame due to their association with a training methodology (e.g., Westside Barbell^[49]), federation (e.g., Lexen Xtreme^[50] and the Xtreme Power Coalition [XPC]^[51]), or publication (e.g., SuperTraining Gym^[52] and Power magazine^[53]). Other gyms are notable for their association with champion powerlifters, for example Quads Gym and Ed Coan.^[54] Other notable powerlifters operate their own gyms, such as Scot Mendelson‘s F.I.T., Dan Green’s Boss Barbell and Žydrūnas Savickas.

Global database[edit]

The global meet results are available in searchable web database. ^[55]

World champions[edit]

See: List of world championships medalists in powerlifting

See also[edit]

Wikimedia Commons has media related to Powerlifting.

Look up powerlifting in Wiktionary, the free dictionary.

• Commonwealth Powerlifting Championships
• International Powerlifting Federation

• Paralympic powerlifting
• Olympic weightlifting
• Powerlifting USA
• Strongman (strength athlete)
• U.S. intercollegiate powerlifting champions
• Weight training
• World Powerlifting Congress

References[edit]

If you’re looking for a powerful way to boost your overall fitness and get some serious results — fast — from your workout routine, look no further than performing squatting exercises.

This is one exercise that should be a part of virtually everyone’s routine, as it’s relatively simple to perform, requires no equipment, and can be done just about anywhere.

More importantly, although squats are often regarded as “leg” exercises, they actually offer benefits throughout your entire body, including deep within your core…

The Top 8 Benefits of Squats

Most of you know that I’m an avid exerciser, and an avid exercise proponent.

If you haven’t yet started a regular exercise routine, you can find tips for doing so here.

Suffice it to say, a varied workout routine of appropriate intensity is one of the smartest health moves you can make, and adding squats to your routine is a must.

What makes squats such a fantastic exercise?

1. Builds Muscle in Your Entire BodySquats obviously help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes body-wide muscle building.In fact, when done properly, squats are so intense that they trigger the release of testosterone and human growth hormone in your body, which are vital for muscle growth and will also help to improve muscle mass when you train other areas of your body aside from your legs.So squats can actually help you improve both your upper and lower body strength.
2. Functional Exercise Makes Real-Life Activities EasierFunctional exercises are those that help your body to perform real-life activities, as opposed to simply being able to operate pieces of gym equipment. Squats are one of the best functional exercises out there, as humans have been squatting since the hunter-gatherer days. When you perform squats, you build muscle and help your muscles work more efficiently, as well as promote mobility and balance. All of these benefits translate into your body moving more efficiently in the real world too.
3. Burn More FatOne of the most time-efficient ways to burn more calories is actually to gain more muscle! For every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day. So, if you gain 10 pounds of muscle, you will automatically burn 500-700 more calories per day than you did before.
4. Maintain Mobility and BalanceStrong legs are crucial for staying mobile as you get older, and squats are phenomenal for increasing leg strength. They also work out your core, stabilizing muscles, which will help you to maintain balance, while also improving the communication between your brain and your muscle groups, which helps prevent falls – which is incidentally the #1 way to prevent bone fractures versus consuming mega-dose calcium supplements and bone drugs.
5. Prevent InjuriesMost athletic injuries involve weak stabilizer muscles, ligaments and connective tissues, which squats help strengthen. They also help prevent injury by improving your flexibility (squats improve the range of motion in your ankles and hips) and balance, as noted above.
6. Boost Your Sports Performance — Jump Higher and Run FasterWhether you’re a weekend warrior or a mom who chases after a toddler, you’ll be interested to know that studies have linked squatting strength with athletic ability.¹ Specifically, squatting helped athletes run faster and jump higher, which is why this exercise is part of virtually every professional athlete’s training program.
7. Tone Your Backside, Abs and Entire BodyFew exercises work as many muscles as the squat, so it’s an excellent multi-purpose activity useful for toning and tightening your behind, abs, and, of course, your legs. Furthermore, squats build your muscles, and these muscles participate in the regulation of glucose and lipid metabolism and insulin sensitivity, helping to protect you against obesity, diabetes and cardiovascular disease.
8. Help with Waste RemovalSquats improve the pumping of body fluids, aiding in removal of waste and delivery of nutrition to all tissues, including organs and glands. They’re also useful for improved movement of feces through your colon and more regular bowel movements.

What’s the Proper Way to Perform a Squat?

Squats have long been criticized for being destructive to your knees, but research shows that when done properly, squats actually improve knee stability and strengthen connective tissue.² In the video below, personal trainer and coach Darin Steen demonstrates safe squat techniques for beginner, intermediate and advanced.

1. Warm up
2. Stand with your feet just over shoulder width apart
3. Keep your back in a neutral position, and keep your knees centered over your feet
4. Slowly bend your knees, hips and ankles, lowering until you reach a 90-degree angle
5. Return to starting position — repeat 15-20 times, for 2-3 sets for beginners (do this two or three times a week)
6. Breathe in as you lower, breathe out as you return to starting position

Adding Squats to Your Comprehensive Fitness Routine

Exercise is a key player in disease reduction, optimal mental, emotional and physical health, and longevity. It’s really a phenomenal way to get the most out of your life! After reviewing 40 papers published between 2006 and 2010, researchers found that exercise reduces the risk of about two dozen health conditions, ranging from cancer and heart disease to type 2 diabetes, stroke, dementia and depression. Exercise also slows down the rate of aging itself, even stimulating the regeneration of the energy-producing mitochondria in your cells, providing perhaps the closest example of a real life fountain of youth as we will ever find.

As with most things in life, a balanced routine works best, so you’ll want to avoid placing too much emphasis on cardio, strength training or any one type of activity. Many public health guidelines still focus primarily on the aerobic component of exercise, but this limited activity can lead to imbalances that may actually prevent optimal health.

This is why it’s so important to maintain a well-balanced fitness regimen that includes not just aerobics, but also strength training, stretching, and high-intensity interval training like Peak Fitness. For instance, Darin recommends beginners do 2-3 sets of squats just two or three times a week — do it more than this and you will miss out on important recovery time. As always, as you develop a workout routine that works for you, remember to listen to your body so it can guide you into a path that will provide you with the most efficient and effective benefits.

So, with that said, here are five tips for a stronger deadlift:

1. Work on Your Technique

If doesn’t matter whether you decide to deadlift conventional or sumo – you must work on your technique. The reason why you must work on your technique is because bad technique will lead to weakness and injury. Two things you want to avoid, right?

On the other hand – good technique will lead to stronger deadlifts and a much lower injury risk. Two things you definitely want.

So before you load up the weight and go heavy on your deads, spend a few weeks mastering the basics. Regardless of whether you deadlift conventional or sumo, here are some key tips:

• Your lower back should be in a neutral position because rounding your lower back can be dangerous.
• Your arms should be straight at all times because bending them is a recipe for bicep tears.
• Your abs and lats should be tight throughout the duration of each and every rep. This will make you stronger and will help to stop your lower back from rounding
• The bar must stay close to your body at all times. If you let it drift away from you, you’ll put extra stress on your lower back and you will severely limit the amount of weight you can lift. Great deadlifters have scars on their shins for a reason. Keep that bar close!

2. Train Explosively

You may find it hard to believe, but I rarely train anywhere near my maximum in the gym.For proof, consider the fact that I’ve pulled 1,008lbs in competition, yet I’ve never gone over 900lbs in training. Instead of maxing out, most of my training is done with sub-maximal weights, pulling doubles and triples as fast as possible, whilst always maintaining perfect form. Most of my training lifts are around 500-700lbs.

Let’s say you have a max deadlift of 400lbs – a respectable lift for a man weighing 200lbs. If I was training you in person, you’d do a ton of doubles and triples with 200 to 280lbs and occasionally we’d go a little heavier. Every eight to twelve weeks you’d test your max and only after a new max would you then increase your training weights.

3. Warm Up

Before hitting the fast doubles and triples with 50-70% of your max, you must warm up. Most guys don’t do this and it’s asking for trouble. When you warm up properly, you’ll not only decrease your injury-risk – you’ll also increase your performance. A pretty good return on investment, I’m sure you’ll agree.

Assuming you have a 400lbs maximum, here’s how a good workout could look, including warm up sets:

• 135lbs x 5 x 2 sets (warm up sets)
• 185lbs x 3 x 2 sets (warm up sets)
• 200lbs x 2 x 2 sets (working sets)
• 225lbs x 2 x 2 sets (working sets)
• 245lbs x 2 x 2 sets (working sets)
• 260lbs x 2 x 1 set (working set)
• 280lbs x 2 x 1 set (working set)

Remember to pull every rep as explosively as possible, without sacrificing your form.

4. Decrease The Range Of Motion

Deadlifting from just below knee height can be done using a power rack, rubber mats, or wooden blocks and has several benefits:

• You can overload the top part of your deadlift and get used to handling heavier weights.
• You can build a stronger lockout
• You can handle more volume because pulling through a partial range of motion isn’t as tiring as pulling from the floor

Sets of 3-8 reps work well.

5. Do Some Assistance Exercises

There are many additional exercises that you can use to help to build your deadlift. We call these assistance exercises. Here are some of the best:

• Leg press: for building strong hamstrings, quads and glutes
• Kettlebell swing: for strengthening the hamstrings, glutes, and lower back and for teaching you to be explosive
• Plank: for teaching you to get tight from head-to-toe. All strength athletes need to know how to get tight
• Farmer’s walks: For building grip strength and overall athleticism
• Rows of all kinds: For building the lats and upper back – essential for a strong lockout on the deadlift

So there you have it – five big tips for a bigger deadlift. Use them wisely and you’ll pull a personal best very soon!

Whey protein is considered a complete protein and contains all 9 essential amino acids and is low in lactose content.

Composition and forms of whey protein

Composition: Whey protein is a mixture of the following:

• Beta-lactoglobulin
• Alpha-lactalbumin
• Bovine serum albumin
• Immunoglobins.

There are three primary types of whey protein : whey protein concentrate (WPC), whey protein isolate (WPI), and whey protein hydrolysate (WPH):

• Whey protein concentrate – WPC contains low levels of fat and low levels of carbohydrates (lactose). The percentage of protein in WPC depends on how concentrated it is. Lower end concentrates tend to have 30% protein and higher end up to 90%
• Whey protein isolate – WPIs are further processed to remove all the fat and lactose. WPI is usually at least 90% protein
• Whey protein hydrolysate – WPH is considered to be the “predigested” form of whey protein as it has already undergone partial hydrolysis – a process necessary for the body to absorb protein. WPH doesn’t require as much digestion as the other two forms of whey protein. In addition, it is commonly used in medical protein supplements and infant formulas because of it’s improved digestibility and reduced allergen potential.

Muscle building with whey protein

Whey protein is commonly taken to supplement resistance exercise and help build lean tissue mass.

Whey protein supplementation along with resistance exercise can help improve muscle protein synthesis and promote the growth of lean tissue mass.

A study published in the International Journal of Sport Nutrition and Exercise Metabolism concluded that “whey protein supplementation during resistance training offers some benefit compared to resistance training alone.” In addition, “males who supplemented with whey protein had a greater relative gain in lean tissue mass.”²

Much better gains in strength are associated with whey isolate supplementation compared to casein.

This was demonstrated in another study published in the International Journal of Sport Nutrition and Exercise Metabolism, which concluded that in “two groups of matched, resistance-trained males whey isolate provided significantly greater gains in strength, lean body mass, and a decrease in fat mass³ compared to supplementation with casein during an intense 10-week resistance-training program.”

Health benefits of whey protein

There are many benefits associated with the consumption of whey protein, and researchers are constantly finding new possible therapeutic properties.

The possible health benefits of consuming whey protein include:

• Losing weight – according to one study, published in Nutrition & Metabolism, people who took a specialized whey fraction (Prolibra, high in leucine, bioactive peptides and milk calcium) “lost significantly more body fat and showed a greater preservation of lean muscle compared to subjects consuming the control beverage”⁴
• Anti-cancer properties – Promising results were published in the journal Anticancer Research for the use of whey protein concentrate (WPC) and glutathione modulation in cancer treatment⁵
• Lower cholesterol – according to a study published in The British Journal of Nutrition, “there was a significant decrease in total cholesterol and LDL cholesterol at week 12 in the whey group compared with the casein (group)”⁶
• Asthma – whey protein could improve immune response in children with asthma. One study, published in theInternational Journal of Food Science and Nutrition, found that children with asthma who were supplemented with whey for one month had an improved cytokine response⁷
• Lowering blood pressure and reducing risk of cardiovascular disease – research published in the International Dairy Journal found that beverages that were supplemented with whey protein significantly reduced blood pressure in patients with hypertension, their risk of developing heart disease or stroke was also lower.

A study published in the journal Clinical and Investigative Medicine¹ found that whey protein helps reduce weight loss among HIV-positive patients.

Possible side effects

Some people who are allergic to milk may be specifically allergic to whey.

In moderate doses whey protein doesn’t generally cause any adverse events.

However, consuming severely high doses can cause:

• Stomach pains
• Cramps
• Reduced appetite
• Nausea
• Headache
• Fatigue.

How is whey protein produced?

When milk is left over and coagulates, it eventually turns into a 5% solution of lactose in water, loaded with minerals.

This leftover by-product, called whey, makes up 20% of the protein in milk, the other 80% is called casein (the curds in cottage cheese).

The liquid whey is separated from the casein and sent through filters to remove all non-whey ingredients. It is then purified in a process called “ion exchange”.

The final step is removing the water from the whey by turning it into a powder at a drying tower.

The protein powder is then ready to be packaged and consumed.

Recent developments on whey protein from MNT news

The beneficial effects of whey on diabetes and cardiovascular disease risk factors in obese adults

New evidence shores up findings that whey protein, which is found in milk and cheese, could have health benefits for people who are obese and do not yet have diabetes. The study, which appears in ACS’ Journal of Proteome Research, examined how different protein sources affect metabolism.

Whey protein consumption may lead to significant decreases in body weight and body fat and significant increases in lean body mass

New research published in the March/April 2014 issue of the Journal of the American College of Nutrition shows whey protein, either as a supplement combined with resistance exercise or as part of a weight-loss or weight-maintenance diet, may provide men and women benefits related to body composition.

Thighs

Both exercises hit the thighs hard but in different ways. Because the deadlift requires such a deep bend at the hips, it is the single best glute and hamstring exercise. But it also recruits a lot of quadriceps activity. The squat, on the other hand, is considered by many, including eight-time Mr. Olympia Arnold Schwarzenegger, to be the single best quadriceps exercise. Because strict form requires the thighs to be parallel to the ground at the bottom of the movement, the squat hits the quadriceps very intensely. But a squat also works the hamstrings and glutes. This is part of the difficulty of fitting each lift into your routine. They are each exhausting for the thighs, and for the sake of your spine, you don’t want to perform either of them while exhausted.

Calves

Unlike the thighs, the calves are worked only by the squat. During a perfect deadlift, all the pressure should go through your heels. It is possible to lift the toes entirely from the ground. During a squat, however, the pressure is spread across the whole foot, which involves the calves in the exercise. Those with short calves, in fact, may need to perform squats on a squat block to keep the heels from rising off the ground as the calves flex. You’ll even see some powerlifters training squat in thick-heeled work boots!

These days, you’ll encounter burpees everywhere from HIIT workouts to boot camps to CrossFit, and for good reason. They’re one of the most efficient, functional exercises you can do.

So how do you actually do a burpee?

There are several different types of burpees — some include a plank, others have a full push up, a tuck jump or even a pull up at the end. Since the HIIT workouts I do tend to focus mainly on speed and conditioning (rather than worrying about doing a full push up every rep), here’s how to do my favorite type and go-to burpee:

• Stand straight, then lower into a squat position with your hands on the floor in front of you.
• Kick your feet back into a push-up position and immediately drop your chest to the floor.
• Bow your chest up as you return your feet back to the squat position as fast as possible.
• Jump up into the air as high as you can.
• Add a little clap for pizazz!

Sound tough? They are — but they’re worth it for all the awesome benefits they offer.

Here are 5 reasons why you should love burpees

1. They work your entire body.

Unlike isolation exercises like biceps curls and triceps kickbacks, burpees are a full body exercise. That means you’ll work pretty much every muscle in your body while doing them, so you’ll actually burn more calories in less time when you do burpees.

Do them quickly with intensity and you’ll get an even bigger calorie burning effect that will last all day long.

2. You can do them anywhere.

Since burpees require nothing more than your own body to do them, you can seriously do them anywhere. It doesn’t matter if you’re traveling, if you don’t have access to a gym, or if you’re working out outdoors — you can still do burpees!

Body weight exercises like burpees are awesome because they give you no excuse not to work out.

3. They’ll get you stronger.

Burpees are the ultimate example of functional fitness, meaning they’ll not only help you meet your weight loss and fitness goals, they’ll also help you perform better during everyday activities like carrying groceries, lifting a suitcase over your head in an airplane or playing with your kid at the playground.

With every rep, you’ll work your arms, chest, quads, glutes, hamstrings, and core muscles. After a few sets of burpees, your legs will feel a bit like lead, your arms will shake and you’ll feel your muscles getting stronger.

4. They boost your endurance (no treadmill necessary).

Want to get fit in a hurry? Whether your goal is to train for a race, try a new sport, get in shape for spring hiking season or just to look good, burpees will get you there, fast.

In fact, burpees are one of the best exercises EVER to boost your conditioning and endurance for sports and other activities. Even just 10 burpees in a row will make your heart pound and your breath get quicker. Do them consistently and watch as your conditioning level skyrockets!

5. They’re a great addition to any workout

Burpees are a dynamic, fast-paced, never-boring exercise, and a perfect addition to any workout, whether you’re doing a HIIT-style workout or need a quick tabata workout any time of the day.

Try doing the 100 burpee challenge for the ultimate burpee workout.

Muscles aren’t just for men, so it makes sense, then, that muscle-building supplements aren’t just for men. That said, there’s a science to figuring out how to put supplements together in a way that fuels your workouts (and your gains) without flummoxing your stomach. You need to build slowly, allowing your body to adjust before adding to your stack. For a strong foundation, start with these five basics.

#1 Protein
Protein is absolutely crucial. Sure, you eat chicken and steak, but if you’re not supplementing with protein powder, you’re not on the fast track to muscle gain. After workouts, getting protein to your muscles as fast as possible boosts protein synthesis and, therefore, muscle growth. But which protein to use? Current research, including a study conducted at Baylor University (Waco, Texas) and published in the Journal of Strength and Conditioning Research, in 2006, shows that supplementing with a combination of whey and casein proteins after working out spurs the greatest increases in lean muscle mass.

Take this: Pre-workout (30 minutes before training), take 10-15 grams of protein; post-workout (immediately after training), take 20-30 grams.

E.g. Allmax Nutrition Isofemme Female Protein, Fitmiss Delight Protein

#2 Creatine
This ever popular supplement is the second most important component of your new plan. Produced naturally by muscles, creatine has been reported to promote significantly greater gains in strength, fat-free mass and performance primarily of high-intensity exercise tasks,” writes Richard Kreider, PhD, in a February 2003 study on the effects of creatine and exercise published in Molecular and Cellular Biochemistry. It also increases endurance and helps create the pump that makes your muscles look so full at the end of a workout.

Take this: Pre-workout (30 minutes before training), take 3-5 grams of creatine; post-workout (immediately after training), take another 3-5 grams.

E.g. Allmax Nutrition Creatine Monohydrate, MusclePharm Creatine Core, Muscletech Celltech (for hardcore)

#3 Zinc Magnesium Aspartate (ZMA)
Wait, you might be thinking, I already get zinc and magnesium in my daily multivitamin. And you do, just not enough. The most definitive study on ZMA to date, published in the October 2000 issue of the Journal of Exercise Physiology, found that subjects who took the supplement experienced higher levels of two muscle-boosting hormones: testosterone and insulin-like growth factor-1 (IGF-1). Zinc is also known to be involved in protein synthesis, and magnesium works on the pathways that influence muscle growth.

Take this: Before bed, take two capsules of standardized ZMA, which will deliver 20 mg of zinc and 300 mg of magnesium. [Editor’s Note: The upper limit for zinc and magnesium is 40 mg and 350 mg, respectively. Check your multivitamin, if you’re currently taking one, to make sure you don’t reach these levels.

After three months of supplementing protein, creatine and ZMA, add this to the mix.

E.g.  Allmax Nutrition ZMA, MusclePharm ZMA

#4 Branched Chain Amino Acids (BCAAs)
This alphabet soup is three essential amino acids (those that can’t be produced by the body and, therefore, must be ingested) that have a similar molecular makeup and are taken together for optimal effect. Of the three—isoleucine, leucine and valine—leucine is the star when it comes to muscle building because it both increases production of insulin, an anabolic hormone, and boosts protein synthesis. Taking all three BCAAs together is ideal, though, because they’re easily converted to glucose, which spares muscle glycogen and amino acid stores and gives you an extra surge of energy when you’re working out.

Take this: Pre- and post-workout, start off by taking 2—3 g BCAAs per dose and slowly increase the dosage to 5 grams.

E.g. Fitmiss BCAA, Allmax Nutrition Aminocuts, MusclePharm Amino1

A month after that, add this last supplement.

#5 Arginine
This gas produced in the body serves to dilate blood vessels, and wider blood vessels mean more blood flow, which equates to more nutrients, supplements and other good stuff getting to the muscles. The catch is that you can’t just pop an NO pill and wait for your muscles to grow. To increase your NO levels, you have to take arginine, an amino acid that the body breaks down into another amino acid, called citrulline, and NO.

Take this: Pre- and post-workout, take 2—3 grams of arginine.

E.g. Allmax Nutrition Arginine

Published by: Muscle & Fitness

By Dr. Mercola

If you’re looking for a powerful way to boost your overall fitness and get some serious results — fast — from your workout routine, look no further than performing squatting exercises.

This is one exercise that should be a part of virtually everyone’s routine, as it’s relatively simple to perform, requires no equipment, and can be done just about anywhere.

More importantly, although squats are often regarded as “leg” exercises, they actually offer benefits throughout your entire body, including deep within your core…

The Top 8 Benefits of Squats

Most of you know that I’m an avid exerciser, and an avid exercise proponent.

If you haven’t yet started a regular exercise routine, you can find tips for doing so here.

Suffice it to say, a varied workout routine of appropriate intensity is one of the smartest health moves you can make, and adding squats to your routine is a must.

What makes squats such a fantastic exercise?

1. Builds Muscle in Your Entire BodySquats obviously help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes body-wide muscle building.

   In fact, when done properly, squats are so intense that they trigger the release of testosterone and human growth hormone in your body, which are vital for muscle growth and will also help to improve muscle mass when you train other areas of your body aside from your legs.

   So squats can actually help you improve both your upper and lower body strength.

2. Functional Exercise Makes Real-Life Activities EasierFunctional exercises are those that help your body to perform real-life activities, as opposed to simply being able to operate pieces of gym equipment. Squats are one of the best functional exercises out there, as humans have been squatting since the hunter-gatherer days. When you perform squats, you build muscle and help your muscles work more efficiently, as well as promote mobility and balance. All of these benefits translate into your body moving more efficiently in the real world too.
3. Burn More FatOne of the most time-efficient ways to burn more calories is actually to gain more muscle! For every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day. So, if you gain 10 pounds of muscle, you will automatically burn 500-700 more calories per day than you did before.
4. Maintain Mobility and BalanceStrong legs are crucial for staying mobile as you get older, and squats are phenomenal for increasing leg strength. They also work out your core, stabilizing muscles, which will help you to maintain balance, while also improving the communication between your brain and your muscle groups, which helps prevent falls – which is incidentally the #1 way to prevent bone fractures versus consuming mega-dose calcium supplements and bone drugs.
5. Prevent InjuriesMost athletic injuries involve weak stabilizer muscles, ligaments and connective tissues, which squats help strengthen. They also help prevent injury by improving your flexibility (squats improve the range of motion in your ankles and hips) and balance, as noted above.
6. Boost Your Sports Performance — Jump Higher and Run FasterWhether you’re a weekend warrior or a mom who chases after a toddler, you’ll be interested to know that studies have linked squatting strength with athletic ability.¹ Specifically, squatting helped athletes run faster and jump higher, which is why this exercise is part of virtually every professional athlete’s training program.
7. Tone Your Backside, Abs and Entire BodyFew exercises work as many muscles as the squat, so it’s an excellent multi-purpose activity useful for toning and tightening your behind, abs, and, of course, your legs. Furthermore, squats build your muscles, and these muscles participate in the regulation of glucose and lipid metabolism and insulin sensitivity, helping to protect you against obesity, diabetes and cardiovascular disease.
8. Help with Waste RemovalSquats improve the pumping of body fluids, aiding in removal of waste and delivery of nutrition to all tissues, including organs and glands. They’re also useful for improved movement of feces through your colon and more regular bowel movements.

What’s the Proper Way to Perform a Squat?

Squats have long been criticized for being destructive to your knees, but research shows that when done properly, squats actually improve knee stability and strengthen connective tissue.² In the video below, personal trainer and coach Darin Steen demonstrates safe squat techniques for beginner, intermediate and advanced.

1. Warm up
2. Stand with your feet just over shoulder width apart
3. Keep your back in a neutral position, and keep your knees centered over your feet
4. Slowly bend your knees, hips and ankles, lowering until you reach a 90-degree angle
5. Return to starting position — repeat 15-20 times, for 2-3 sets for beginners (do this two or three times a week)
6. Breathe in as you lower, breathe out as you return to starting position

Adding Squats to Your Comprehensive Fitness Routine

Exercise is a key player in disease reduction, optimal mental, emotional and physical health, and longevity. It’s really a phenomenal way to get the most out of your life! After reviewing 40 papers published between 2006 and 2010, researchers found that exercise reduces the risk of about two dozen health conditions, ranging from cancer and heart disease to type 2 diabetes, stroke, dementia and depression. Exercise also slows down the rate of aging itself, even stimulating the regeneration of the energy-producing mitochondria in your cells, providing perhaps the closest example of a real life fountain of youth as we will ever find.

As with most things in life, a balanced routine works best, so you’ll want to avoid placing too much emphasis on cardio, strength training or any one type of activity. Many public health guidelines still focus primarily on the aerobic component of exercise, but this limited activity can lead to imbalances that may actually prevent optimal health.

This is why it’s so important to maintain a well-balanced fitness regimen that includes not just aerobics, but also strength training, stretching, and high-intensity interval training like Peak Fitness. For instance, Darin recommends beginners do 2-3 sets of squats just two or three times a week — do it more than this and you will miss out on important recovery time. As always, as you develop a workout routine that works for you, remember to listen to your body so it can guide you into a path that will provide you with the most efficient and effective benefits.

INCLINE BARBELL PRESS

• Warmup Sets: 2 X 15 reps
• Working Sets: 3 X 12-15 reps
• Last set double drop set till failure ending with partials

INCLINE BANDED DB FLYES

• 3 X 12-15 reps
• 1 second static hold at the top & bottom

SMITH FLOOR PRESSES

•  4 x 10 reps
• 4th set double drop set with 2 second negative 6-8 reps

CABLE CROSSOVERS

• 3 x 15 reps
• Last 5 reps of last set squeeze 2 seconds end of the reps

EXTENDED:

REVERSE GRIP FLAT BENCH

• 3 x 15 reps

ISOLATION HAMMER INCLINE PRESS

• 3 x 12 reps

Article from: http://www.allmaxnutrition.com/post-articles/training/brandon-beckrich-bigb-chest-workout/

If you are short on time but committed to getting lean and fit, here’s the quick-start plan for kitchen clean-up.  Grab your trash can, open the refrigerator door and dump these three items to decrease your calorie intake and lose weight faster.

3 Food Items to Dump if You’re on a Diet

1. Salad Dressing.  Salad sounds like the perfect diet food. Fill your lunch plate full of healthy veggies and you’ll lose weight, right? Wrong!  In many cases, your salad is a diet disaster. And many times, the salad dressing is what adds the most fat and calories.  In small amounts, salad dressing isn’t too bad.  But when is the last time you measured the amount that you poured on your salad?  The calories in salad dressing can ruin your energy balance for the day.  Even fat-free dressings have a downside.  Often, these products are full of sugar and still very high in calories. A better option is to add spicy, flavorful ingredients like peppers or radishes to your greens and go dressing-free.  Or dress your salad with lemon.
2. Flavored Coffee Creamer. If you can’t live without the sweet, milky taste of flavored creamer in your morning coffee, I feel your pain. I used to be addicted to hazelnut creamer.  But I got over it when I realized the health impact it had on my diet.  If you read the nutrition facts label, the calorie and fat content of flavored creamer doesn’t look too bad. But when you read between the lines, the story isn’t so pretty.  Flavored creamers are one of the most common foods we overeat. If you multiply your actual portion size times the calorie count per serving, you might be surprised. Think the fat-free creamers are better?  Nope. Non-dairy fat free creamers are one of the most common sources of hidden fat.  A better option is to learn to make healthier flavored coffee drinks at home.
3. Juice.  Again, juice sounds like it should be part of a healthy diet-friendly breakfast. In fact, some dieters make juice the entire meal.  But the bottom line is that when you drink fruit juice you are drinking a glass full of sugar. Fresh juice does contain vitamins that are good for you, but why not just eat a whole piece of fruit?  You might be surprised to find that when you compare the calories in an orange to the calories in a glass of orange juice the fruit fares better. And whole food is more satisfying than sipping your calories through a straw.

The one thing that these foods have in common is that many dieters believe they are healthy because they contain a healthy ingredient or because they have a healthy looking label.  We often overeat foods that carry that “health halo” and we end up consuming excess fat, calories and ingredients that aren’t good for us  Of course, dumping these foods is just the beginning of a full kitchen clean-up, but if you can trash these three things, you’ll be on your way to a healthier diet and a slimmer physique.