Pakistan Power-Lifting/Bodybuilding Thread

[gu92478]

This thread is dedicated to the disciplines of Power lifting and bodybuilding. Would be nice to get a local/national level community together and help each other out to get stronger.

Here is a brief of the discipline:

Power lifting basically consists of three main movements 1) Deadlift, 2) Bench Press and 3) Squat. They are an excellent way to determine how strong an individual is. Power-lifting meets are held throughout the world, especially in the US, where a lifter will try to lift their One Rap Max (1RM) in front of the audience and judges. there are weight classes and you can diet down or beefup depending on which class you want to compete in.

With regards to bodybuilding, I think everyone here knows what its all about. What most people don't know is that a lot of bodybuilders use power-lifting movements to build size and strength; Bicep curls wont make you the next Mr. Olympia! Ronnie Coleman, who is the most successful bodybuilder of all time with 8 Mr. Olympias in-a-row, is the epitome of a bodybuilder who used power-lifting as a basis for his success.

Now I myself am an intermediate level (For my weight) Power-Lifter and do plan on doing some bodybuilding but not for a while yet!
have been power-lifting for 18 months now and my big goal before I do bodybuilding is to bench 405 lbs or more before i cut down.

So as the OP I will go first:

1) Bench Press- 305 lbs

2) Deadlift - 515 lbs

3 Squat - 440 lbs

Total 1260 lbs @ 240 lbs bodyweight.

ARNOLD SCHWARZENEGGER'S NUMBERS (FOR REFERENCE)

1) Bench Press: 500 lbs

2) Deadlift: 710 lbs

3) Squat: 545 lbs

Total: 1755 @ 230-250 (Guesstimate) bodyweight

Arnold won several strongman and powerlifting competitions before ever stepping on a bodybuilding stage. He won a prestigious stone lifting contest by hoisting a 560-pound rock in Munich, West Germany, while he was Mr. Universe.

If you have any questions do post them here so we can help you out. Also,Please share with us your numbers as well a tips and tricks you use on how to get stronger/ more jacked!

[akash190]

Thats really nice of you

Sent from my GT-S5301 using PW Forums mobile app

[archon2001]

This post was flagged by the community and is temporarily hidden.

[wolfkhan]

Hi really nice to see someone trying to help..!! I have a question i have to reduce fats from my body so tell me should i use heavy weights n then go down to lower ones in one set or should i do less weight with more reps ? I want to reduce fats only..!!

Sent from my iPhone using PW Forums

[gu92478]

Hi Wolf,

For fat loss there are numerous methods you can use to achieve it but if we are just talking about how to lose fat from working out then High Intensity Interval Training (HIIT) is the best goto solution.

Simply put, you put your body through an short but intense period of maximal effort followed be a short period of rest and then you repeat the cycle as many times you like. Bench presses, Squats and Deadlifts are great for HIIT as they are Big compound movements that consume huge amounts of fat stored within the body. In particular the squat is a real fat killer.

So lets use the squat as an example. what you want to do is to do 3 to 5 sets of 8 to 12 reps. Ideally your rest period should be no longer than 2 minutes since we are performing HIIT training for fat loss and are not focused on power for our 1 RM. Also the weights you should be using should fall between 70% to 80% of your 1 RM in order to get the best results. So lets say your 1RM squat is 315 lbs, from this you working weight should be between 220 to 255 lbs for your sets. Also for the best results you need to do HIIT 2 to 3 times a week.

There are many other way to incorporate HIIT training but with regards to the weight room this is the way to go!

[Bilalicious]

Any remedial exercises for Golfer's elbow? Pain since 4 months.

Sent from my SM-N920C using Tapatalk

[gu92478]

I did some power lifting when young also did some bodybuilding but thanks to Allah almighty 1 thing i learn in early age that " these both sports on professional level are totally useless in pakistan ".
For personal fitness thing i still workout but when i see boys risking their lives using anabolic steroid without proper guidance and medical consultant i really feel pity for them.

Sent from my SHV-E330S using PW Forums mobile app

Well yes I agree taking steroids is not a good idea especially if you are a beginner/intermediate lifter even for advanced lifter its not recommended. However if you ARE an advanced lifter and are striving to become an elite lifter as well as wanting to compete on the world stage then I think there is no problem! What's great about power-lifting is that you don't need a procard like the bodybuilders in order to compete; if you are confident in yourself then just do the registration with the federation who will sanction the event and just show up! We don't need the goddamn government to help us out we can do it ourselves just by giving support to one another.

[Teeboyuk]

when i was training i used to rep in 7s so 7 half curl from the top 7 half curls from the bottom 7 full with straight bar 21s use to pop them veins.

[akash190]

What is key to lose weight while workinout? More reps less weight or less reps more weight

[xaini12]

What is key to lose weight while workinout? More reps less weight or less reps more weight

Diet control

Sent from my SM-G935F using PW Forums mobile app

[akash190]

Diet control

Sent from my SM-G935F using PW Forums mobile app

And workout?

[xaini12]

And workout?

Its 80% your diet and 20% workout if the goal is to loose weight..aim for 1 -2 kg drop per week...increase protein and reduce everything else

Sent from my SM-G935F using PW Forums mobile app

[Bilalicious]

Any remedial exercises for Golfer's elbow? Pain since 4 months.

Sent from my SM-N920C using Tapatalk

Bump...

Sent from my SM-N920C using Tapatalk

[mmtalish33]

Is there any good android app for workouts?