Setting Up Your Powerlifting Macros

While it has certainly been a while since the last installment of the Powerlifting Nutrition Series, the show must go on. Beginning with this article, we’re going to discuss the actual “how” of dieting for powerlifting. In order to do so, you must understand “macronutrients” and the role they play in setting up a powerlifting diet. Now, admittedly, much of this article is geared towards relative beginners to nutrition. If… Read More »

How To Diet for Powerlifting

Thus far in the powerlifting nutrition series, we’ve really outed the WHY and the WHAT behind powerlifting nutrition. Now that we’ve got those pieces in place, we need to put the big picture together before we can move on to the “how” of powerlifting nutrition. If you haven’t checked out earlier parts of the series, now would be a good time to do so.   The primary purpose of powerlifting… Read More »

Cutting Weight Powerlifting: 2 Hour and 24 Hour Weigh Ins

Let’s talk about how to cut weight for powerlifting!   In the last article in the nutrition series, we discussed when to move up a weight class. If you’ll recall, our rule for deciding what weight class to compete in was: the lowest possible weight class without crossing below our minimum body fat threshold and without cutting more than 5-10% water weight depending on the length of our weigh-ins.  … Read More »

Nutritional Strategies for Powerlifting

For whatever reason, people get very adversarial about their programming plans. As you all know, we just HAVE to have those debates about what is better: 5/3/1 or Cube, Sheiko or Smolov, and PNP vs Starting Strength. This somewhat makes sense. After all, if you’re doing one program, you can’t be doing another. There’s a worthy opportunity cost to discuss.   What confounds me the most, though, is that this… Read More »

One Weird Programming Trick To Increase Your Strength!

I’ve been wanting to write this article for a very, very long time.   Despite the fact that I spent nearly a month reviewing dozens of programs, various methods of organizing training, and even several periodization schemes, to most of you, that stuff is hardly relevant minutiae. That’s right; I said it. Most discussions about optimal programming amount to nothing more than mental masturbation.   If you’d rather watch than… Read More »

Semi-Sumo / Modified Sumo Deadlift Biomechanics

Depending on how you view such things, Ed Coan is perhaps the best deadlifter of all-time. His deadlift success is so outstanding that the “Ed Coan Deadlift Program”, which he didn’t even write, is one of the most popular routines of all-time. That said, the thing about Ed’s deadlifts that perhaps sparks more interest than any other is his deadlift stance: he used a very close, “semi-sumo” stance.   Of… Read More »

SABO PowerLift Powerlifting Shoes Review

Powerlifting Shoes are a key piece of equipment for any serious powerlifter. As most of us know by now, the average trainee tends to squat a bit more weight if they use Olympic lifting shoes. Now most of us also know that premium brand Oly shoes can cost anywhere from $150-200 and sometimes those are sales prices. Naturally, it doesn’t come as any surprise that a lot of you were… Read More »

When Should You Move Up A Weight Class In Powerlifting?

In the first articles in the nutrition series, we established that Powerlifting Nutrition primarily serves two purposes: performance enhancement and weight management. In this particular article, we’re going to hone in on the topic of weight management.   Previously, we discussed the idea that a lifter is going to be at an advantage when he weighs the maximum amount allowed in his weight class. This is going to both maximize… Read More »

ProgrammingToWin

ProgrammingToWin Is Finally Here!   Grab a copy now!     If you’d rather watch than read: What You Will Get The book features more than 100 pages of discussion on the why and the how of optimally programming your first two to three years in the sport of powerlifting. More than fifty pages of discussion are dedicated to the scientific principles of proper powerlifting programming. No stone is left… Read More »

All About Autoregulation

As detailed in Mike Tuchscherer’s Reactive Training Manual, traditional percentage based programming is highly flawed. The crux of the issue is that most programmers make two fatal assumptions: 1) they assume a lifter’s one rep max is fairly stable from training session to training session and 2) they assume by knowing how much work a lifter has done, that they know what effect the training session has had on them.… Read More »

Steroids vs. Natural Training

I recently received a great question on the differences between programming for the natural and the enhanced lifter. From reading or watching the Powerlifting Programming Series, I think a lot of people got the idea that I was saying that I personally believe training more frequently is better for naturals whereas training less frequently is better for enhanced lifters. Actually, I don’t consider this to be case; it is just… Read More »

The Best Way To Measure Body Fat for Powerlifting

In the last installment of the Nutrition Series, I discussed how to optimally cut and bulk for powerlifting. One of the main tenets of the strategy I advocated was that one should bulk up until about 15% body fat or so, then cut down to 8-10% body fat, and simply repeat the process over time in order to accumulate muscle mass (add 6-8% body fat to these numbers if female).… Read More »

Powerlifting Diet: Cutting and Bulking

In the inaugural edition of the PowerliftingToWin Nutrition Series, we established that nutrition in Powerlifting serves primarily two purposes: 1) weight management and 2) performance enhancement. In the service of these goals, the conclusion was drawn that, with our eating habits, we should aim to a) gain as much muscle as possible, b) maintain a competitive body fat percentage, and c) spend as much of our training time in a… Read More »