Common mistakes beginners make in powerlifting

Author: Timko Ilya - master of the whole project and fitness trainer.
2014-04-02

Powerlifting (strength triathlon) is becoming increasingly popular each year. It’s no wonder; it's the quickest way to gain strength and mass! What guy doesn't dream of that? However, the downside is that many start powerlifting on their own. Some think there's nothing complicated about it and that they can manage by themselves. Others simply don’t have a knowledgeable coach nearby.

Nevertheless, almost all beginners who are "their own coaches" make a number of fairly common mistakes. In this article, I want to discuss what those mistakes are and why you should avoid them.

1. Too much attention is given to the bench press

Many forget or overlook that in powerlifting, it's not the person who can lift the most in the bench press or squat who wins, but the one who totals the highest. This should be obvious to everyone. Yet, practice shows that adding 10 kg in squats or deadlifts is much easier than in bench pressing. This is understandable since bench pressing engages far fewer muscles than the other competitive lifts.

The main muscles that determine results in powerlifting are the back, glutes, and legs. You should dedicate approximately 60–70% of your training time to these areas. This applies not only to beginners but also to more experienced lifters. The remaining 30–40% should focus on the chest, shoulders, and arms. However, beginners tend to do the opposite.

2. Insufficient accessory exercises

I believe that in the initial stages of training, one should strive to perform a variety of exercises targeting all muscle groups, including areas like the neck, calves, and forearms. In other words, aim to develop the entire body from heels to ears. This lays the foundation for future strength and mass growth. The stronger this foundation, the easier it will be for you in the future. With this approach, approximately 30–40% of training time should be allocated to competitive exercises.

I want to emphasize that this applies only to beginners. Over time, the need for this amount of “accessory work” diminishes. More experienced lifters generally dedicate 60% to 70% of their training time to competitive exercises.

3. Insufficient Basic Exercises

Do not confuse basic exercises with competitive lifts in powerlifting. Basic exercises include the three competitive lifts and many other exercises targeting the major muscle groups. In other words, basic exercises can be both competitive and accessory in nature.

Beginners often engage in what I call "training masturbation," doing exercises like tricep extensions, side bicep curls, and so on. In general, they do exercises that are the easiest to perform but do not promote any real growth in mass or strength. These exercises have little to do with powerlifting.

4. Too Much Rest Between Sets

Many people read that in powerlifting, you need to rest long between sets for better strength gains. This is true. However, the time between sets should be proportionate to the exercise, the weight being used, and your training experience. If an experienced athlete squats 300 kg for three reps and then rests for 6 minutes, that's normal. But if a beginner squats 60 kg for 10 reps and also rests for 6 minutes, that's not normal.

It would be one thing if this applied only to competitive and basic exercises. Many even rest for 6 minutes between bicep curls. They justify this by claiming, "It helps me gain strength better."

However, excessive rest decreases the overall efficiency of the workout. The muscles are not sufficiently fatigued, which means there is no increase in muscle mass. Yes, strength will initially increase. But it cannot continue to grow indefinitely without an increase in mass. For a beginner, mass gain should be prioritized over strength gain.

Therefore, I believe the rest should be approximately 2 minutes for accessory exercises and 3 (sometimes 4) minutes for basic lifts. This only applies to working weights. During warm-up, you should rest a little less.

5. Use of Equipment

I have seen several times at competitions a scene like this: a 70 kg guy squatting 80 kg in a titan suit and INZER wraps. Of course, this looks quite ridiculous and absurd. Personally, I believe that until you achieve at least a second category, gear is completely unnecessary.

Some might argue that if someone plans to compete in gear, they should get used to it right away. First, getting used to it doesn't take long (a matter of a few months). Second (and this is the most important part), equipment does part of the work for you. This is good for competitive results but very bad for a beginner, who should first learn proper technique (without equipment) and strengthen both muscles and ligaments.

Thus, I am against using equipment if you do not have at least a second category.

6. Increasing Weights at the Expense of Technique

This applies to all exercises, but especially competitive ones. After all, everyone wants to quickly brag to acquaintances about how much they bench or deadlift. This leads to beginners attempting their max weight almost from the very first session (and some even from the very first).

In my opinion, for the first six months, you should not focus on single-rep sets at all. Aim for a minimum of 3-4 repetitions. Work within the range of 4-12 reps for bench presses, 4-12 for squats, and 4-10 for deadlifts. The weight should be such that you can complete all repetitions with good technique.

Conclusions

If you have decided to engage in powerlifting, find yourself a good coach. If that’s not an option, remember the following principles:

1. Powerlifting is a TRIATHLON, not just the bench press.

2. Focus more on increasing muscle mass. Don’t chase after weights and don’t rest too long.

3. Train your entire body and all muscle groups. The more varied exercises you do, the stronger your foundation for strength and mass growth will be.

4. You don’t have to lift maximal weights. It’s better to have nothing to brag about now than to be stuck bragging about squatting 150 kg for five years while eventually squatting 200 kg later on.

5. Don’t think that by wearing gear, you will immediately become a master of sport. Gear only works well for strong muscles and joints, and if you have good technique.