Powerlifting has a straightforward goal: to maximize relative strength for one’s size by lifting the heaviest weight possible in the bench press, squat, and deadlift. If your goal is to build strength, training like a powerlifter prioritizes improving performance in these three foundational lifts.
French powerlifter Panagiotis Tarinidis recently shared insights on optimizing training for bench press, squat, and deadlift progress. Practical training requires a careful balance of volume, intensity, and recovery. Progress as an elite powerlifter often hinges on how frequently you train and practice each lift.
Training too infrequently may limit strength gains. Overtraining can lead to fatigue and stall progress. Finding the right training frequency is essential to achieve results.
Training Frequency
Proper training frequency helps accumulate the volume necessary for muscle hypertrophy. (1) Performing too many sets within a single training session can lead to diminishing returns.
Maintaining an effective training frequency builds strength and muscle mass and improves the ability to lift heavier weights. Specificity is equally vital in this process. Repeatedly practicing a specific movement helps refine the skills required for that motion due to neurological adaptations, including recruiting more motor units and developing more efficient neural pathways.
Recovery complements the process. Training creates a stimulus for adaptation—whether in muscle fibers, the central nervous system, or joints—but these adaptations occur during recovery.
Adequate rest allows the body time to repair and strengthen itself, ensuring that the benefits of training efforts are fully realized.
Training Frequency for the Bench Press
The bench press is the most essential lift to master for building strength:
- It primarily targets the upper body, including the chest, deltoids, and triceps, which have excellent recovery capacity, typically within 24 to 48 hours.
- Additionally, it places less strain on the central nervous system (CNS) compared to other lifts, allowing for quicker recovery.
Practicing with the Bench Press
Train the bench press three to four times weekly. This frequency best suits those with a solid training foundation. Beginners should gradually build up to this level.
Start with one bench press session weekly and progress to two sessions over three to four weeks. Gradually increase until you’re comfortably training three to four times weekly.
Bench Press Training Session
The 5-3-1 training method structures workouts throughout the week using the principle of periodization — assigning a specific goal to each session. For example, one session can prioritize volume, focusing on higher reps and workload. Another session targets strength, biasing fewer reps with heavier weights. A separate day can be dedicated to refining training techniques.
This provides a balanced, adaptable framework that can be tailored to your needs.
| Session One (Volume) | Session Two (Strength) | Session Three (Technique) | |
| Reps | 5-6 | 3 | 1 |
| Sets | 3 | 3 | 1-3 |
| Weights | 75% | 85% | 90%+ |
The sample training program above can be practiced weekly, with new goals for each session. Alternatively, there’s this approach:
- Day One: Prioritize the close-grip bench press to specifically target the triceps while benefiting from an improved range of motion.
- Day Two: Incorporate dumbbell exercises to strengthen the bench press and enhance muscle stability.
- Day Three: Focus solely on the barbell bench press, practicing the movement using a 5-3-1 progression method.
While any structured program can help boost bench press performance, consistency is key. Aim to include it in your routine at least once a week for optimal results.
Training Frequency for the Deadlift
Unlike the bench press, the deadlift is one of the most demanding exercises to recover. Deadlift training typically requires a recovery period of 48 to 72 hours because it engages nearly every muscle in the body, particularly those in the posterior chain, which places more strain on the CNS than the bench press. The deadlift
The deadlift is not only more taxing and technically complex but also involves a larger range of motion. It requires heavier weights and more sets, which adds to its intensity. Aim to train the deadlift at least twice weekly to make the most progress. Splitting your sessions allows you to accumulate quality reps while refining your technique.
Below is a sample deadlift program designed using the principles of periodization. It offers a structured approach to improving strength and form.
| Session One (Volume/Technique) | Session Two (Strength) | |
| Reps | 5-6 | 3 |
| Sets | 2-4 | 3 |
| Weights | 75% | 85% |
This sample program focuses on gradually increasing both volume and strength, which can help you achieve significant gains and set new personal records.
Training Frequency for the Squat
Squats sit in the middle ground among the three powerlifting lifts. They’re less taxing than deadlifts but more demanding to recover from than the bench press. For optimal recovery, aim for 48 to 72 hours between squat sessions. A well-rounded squat training plan typically includes two to three sessions per week.
Below is a sample program designed around the principles of periodization to help you build strength and improve performance.
| Session One (Volume & Hypertrophy) | Session Two (High-Bar Training) | Session Three (Strength) | |
| Reps | 5-6 | 6-8 | 1-3 |
| Sets | 2-4 | 3 | 2-4 |
| Weights | 75% | 85% | 85%+ |
Incorporating different squat variations can make your workout more effective. Panagiotis Tarinidis suggests two popular options: the high-bar squats and pause squats.
High-bar squats emphasize the quads and spinal erectors, making them an excellent choice for mastering proper squat form. Push squats help target specific sticking points while incorporating isometric training to enhance muscle growth.
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Reference
- Schoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. (2019). Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Medicine and science in sports and exercise, 51(1), 94–103. https://doi.org/10.1249/MSS.0000000000001764
Featured image: @thepanash on Instagram
