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Power Lifting

Powerlifting is training to maximize one's strength in the squat, bench press and deadlift with the end goal to achieve a personal best. To elicit increased strength the preparation and recovery of your body should be primed through a balance of nutrition and training.

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Throughout most federations, powerlifting involves three main lifts which are the squat, deadlift and bench press with competitors attempting to lift the highest weight possible within their category. Powerlifting requires specific types of training techniques that are focused on strength and explosive power. Training methods include low repetitions with maximal weight and also exercises which place emphasis on explosive power utilising lighter weight with faster movements. Explosive power and strength are key elements of powerlifting as short bursts of energy are crucial. Whilst a heavy body weight is beneficial to the sport, it is ideal to keep excess body fat to a minimum, so aerobic exercise may be required for this reason. Training for strength and power can put the body under immense stress - fatiguing the central nervous system (CNS), exhausting specific muscle groups, overloading the skeletal system and draining energy stores. For this reason a strict diet and disciplined training routine are vital for any aspiring powerlifter whilst the use of a variety of sports supplements can improve results dramatically. 

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Helpful Tips

Energy to train

The key to any powerlifting programme is providing your muscles with enough energy to fuel a session; which often involves working a muscle to the point of failure or fatigue. As with any sport, carbohydrates are one of the main sources of fuel for exercise and will help maintain muscle glycogen concentrations. When concentrations are low performance will be negatively affected. Instant Oats are a great source of Low GI carbohydrates which will provide a sustained supply of energy and can be consumed some time before training to avoid a bloated feeling. It may also be a good idea to consume a fast absorbing protein drink before exercise such as MP MAX® True Whey. During intense exercise the body can often use protein stored within the muscle for energy, so consuming a high protein supplement like MP MAX® True Whey can spare valuable muscle tissue and encourage growth rather than damage.

Fuel to aid recovery and help growth

One of the most important nutritional times in powerlfiting is directly after training and the recovery time between sessions. It is during this time that you can increase the anabolic state of the muscle and encourage greater levels of strength and muscle mass. This is also the period when muscle glycogen stores must be fully replenished and sufficient protein should be consumed to avoid muscle breakdown. Recovery XS is packed with quality carbohydrates and protein as well as L-Glutamine. This combination will give you the complete nutrition your body needs to ensure the recovery process is efficient and complete. In the hours leading away from a training session it is also a good idea to maintain high protein levels with snacks such as the High Pro bar.

Improving performance

Once a healthy and nutritious diet is in place to power workouts and aid recovery, it is a good idea to find out how nutritional supplements can actually improve performance and help you gain muscle size quicker. Pulse® V4 is a combination of energy producing carbohydrates, focus enhancing amino acids and performance boosting creatine. This formula will increase your energy and help you perform a greater volume of work in the gym.

Looking after your body

The volume of work performed by powerlifters and the need for quick recovery, means a great deal of stress is placed on the body and its immune system. This makes the need for a complete and functional daily vitamin supplement essential. Alpha Men super multi-vitamin tablets will help your body flush out unwanted toxins and improve the rate at which your body repairs itself after heavy physical exercise.

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