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DXThis is obviously an example program I made, but it’s very similar to a LOT of powerlifting programs I’ve seen over the years.
These are just the absolute lowest hanging fruit concepts that continually get ignored in powerlifting.
Frequency
- 2 x beats 1 x every time
- 3 x in theory beats all but not practical
Intensity
- If volume is suitable, you can baseline rpe8-9 for most lifts.
- Going rpe7,rpe7,rpe8,rpe9 from week 1-4 is like walking the first half of a 100m sprint. If you feel the need to do this, and you’re not a SHW, something is going wrong.
Rep ranges
- You don’t need everything to be in the 4-8 rep range but its superior to 15+ in majority of cases
- Lower reps = less fatigue, less time, and more tendon adaptation (one of the ways we prevent injury and increase strength)
There is so much more that goes into it, and for most lifters with good technique, hypertrophy is going to make up majority of what leads to strength increases on SBD.
Understanding how hypertrophy works, or even what the 6 strength mechanisms are, can tremendously help with programming.
@dxklan
