I'm lookin to get into powerlifting I haven't lifted since I was in high school 25 years ago I was wonderin what would be the best program to start with
Novice Lifter
Initially, everything works for a Novice Lifter.
There are a multitude of Strength Training (Powerlifting Program) to chose from.
Starting Strength.... The basics of it being a very basic, linear progressive program of 3 x 5 reps with small additions in weight makes for a great base.
Starting Strength
As Shawn stated this is a good program to start wtih.
Periodization Training
This simply means a planned training program that progressive increase the loading over a number of weeks; with the final week being pushed to the limit or close to it.
New Training Cycle
Once you have pushed it in the final week; start a new training cycle.
Dramatically decrese the load/weigth (20 - 30%) to something that is light and easy and start over.
Doing so, allows for...
Active Recovery
The point of training is to stress the muscles and then to allow them to recovery. Recovery is where increases in strength and size occur.
Active Recovery occurs with light loads. This increases blood flow to the muscle, which enhances recovery; you recover faster.
Length of Periodization Plan
Novice Lifters adapt slowly to training. That means they can perform the same program for a longer period of time before they adapt.
When adaptation occurs, progress stops.
A Novice Lifter's Periodization Training should be around 8 week.
what I should be eatin to lose fat and gain muscle
Increasing Muscle Mass and Decreaseing Body Fat
Initially, you should gain muscle mass and decrease body fat with your training program, most likely on your present diet.
Calorie Deficit
Losing weight/body fat comes down to caloric intake.
Consuming fewer calories burns body fat.
That means you first need to know your Average Daily Calorie Intake and then decrease that calorie intake.
To do that you need to perform a...
Three Day Recall
1) Count your calories for three days.
2) One of those days need to be a weekend day, where your eating habits usually change.
3) Then divide your three day total by three. This provide with your Average Daily Caloric Intake.
MATADOR Weight/Fat Loss Study
This study determined that decreasing your calorie intake for two week produce a decrease in body weight/fat loss.
The study found that more muscle mass was preserved and more fat loss occured.
Adaptation
The study found that after two week of consuming fewer calories you metabolism adpated and decrease.
As with Strength Training Adaptation, once it occurs, progress stops.
Increasing You Metabolic Rate
The research determined that after a decrese in calorie intake for two weeks, increasing calorie intake increased your Metabolic Rate. While some weight gain occurs it will be minimal.
After the two week increase in calorie intake, decrease you calorie intake. You will lose whatever weight you have gained and more.
Alternate decreasing and decreasing your calorie intake amount taking two steps forward and on step back. The data found that muscle mass was preserved and more body fat was lost with this method.
Drs John Ivy and Layne Norton
Their research (independent of each oteher) came to the same conclusion.
Decreasing or increasing calorie needs to be kept to around 20%. Doing so, ensured greater muscle mass was perserved and more body fat was lost during the caloie deficit phase.
During the calorie surplus phase, this ensured a greater percentage of muscle mass was increased and less body fat was gained.
Bodybuiding Bulk and Cut
The MATADOR Weight/Fat Loss Plan follows the same principle that the Bodybuilder have performed for decades with their Bulk and Cut Plan.
Higher Protein Intake
Research shows that more muscle mass is preserved in a calorie deficit with a higher protein intake.
I am a protonent of keeping protein intake around 1.5 gram per kilo of body weight for most individual.
Muscle Protein Synthesis
With diet this is what triggers the anabolic increrease in muscle mass.
Research (Drs Layne Norton and Donald Layman) found that older individuals need to consume around 40 gram of quailty protein per meal to trigger anabolic, muscle growth.
