Powerlifting Hardgainer Style II - A Nine Week Powerlifting Routine

    Now that we have finished our short cycle and taken a weeks rest from the iron, we are ready to get into our 9 week new PR cycle. As this routine progresses you will see a tapering off of the reps and sets used in each of the three powerlifts.

    The routine will be divided into three parts of three weeks each. The rep scheme that works best to contribute to strength increases is heavy triples. Our routine will be using triples but the sets will be reduced during each of the three parts. In part one do no more than 3 sets per exercise. Do only two sets for the second part and only one in the third and last part. Remember that this does not include warm up sets. Rest during week nine.

   In choosing poundage for the three powerlifts use the weight that you finished your short cycle with but as stated previously use less reps - a maximum of 3.

    Perform three top or work sets for the three powerlifts. The squat and deadlift get three sets of three reps with the same weight for all three sets. The bench press is a bit different. Form the first work set do three reps, on the second do two and on the third and last do only one rep.

    You will make ten pound weight increases every week in the three powerlifts. If ten pounds is too much reduce the increases to 5 pounds. You will find that as the routine progresses into the second and third parts the increases will become harder. It may be necessary to reduce the increases to 2 pounds to get out the reps. On the other hand, if you think that the increases in the first part are too easy, do not increase the weight by more than 10 pounds per week. This will surely spell disaster as the week progress. You will risk physical and mental burnout before the cycle ends. In other words, you will peak too early.
   
    Plan your routine for the three powerlifts. Using the example that we have been working with here's what we get for the three parts of the nine week routine leading to your new PR day.

Assistance Exercises - As with any combination of exercises, some combinations work better for some people than others. It is no different for assistance exercises. No matter which assistance exercises you chose three things need to be considered. First the movements must be kept basic, second the volume must be low and third the movements must stress and therefore strengthen the muscles that assist in the three powerlifts.

Sets And Reps For Assistance Work -  As stated before, the sets and reps for the assistance exercises should be low. High reps will not build the strength that you need. Keep the sets and reps limited to three and five respectively.

 Begin the cycle with three assistance exercises per    powerlift. As you enter the different phases of the routine you will drop one exercise per phase. By the end of the cycle you will be performing only one assistance exercise per powerlift.

   Assistance for the Squat - The leg press, leg curl and heel raise are given as examples for assistance exercises for the squat. These should be done once per week and only after the squats have been done.
  

   Assistance for the Bench Press - The incline press, military press and weighted dips are given as examples for assistance exercises for the bench press. These should be done once per week and only after the bench press has been done.

   Assistance for the Deadlift - The seated low rows, pulldowns and standing barbell curls are given as examples for assistance exercises for the deadlift. These should be done once per week and only after the deadlifts have been done.

    Whichever assistance exercises you chose to use depends on what works best for you. Be advised these exercises and weights are guidelines. you will need to find your own weights and determine which exercises work best for you