How to improve your max on bench, squat and deadlift?

Whether you're into fitness, crossfit, bodybuilding or powerlifting, you've probably been asked how much you lift for a deadlift, for example. And if you're looking to take your performance to a new level, this article will be perfect for you. We'll show you how to overcome stagnation and push your maxes on the squat, bench press, and deadlift.

A little background information

It would be good to clarify a few things at the beginning. Every time you want to overcome some stagnation, you need to give your body a boost. And it doesn't matter so much if you want to extend the distance you run, gain new muscle or push yourself in terms of strength. That's something to keep in mind because the training of power triathletes is diametrically opposed to that of bodybuilders, and getting stronger doesn't necessarily mean gaining muscle. Still though, if you are a bodybuilder who is looking to improve in one of the three mentionedof the three basic exercises, you can overcome muscle stagnation by modifying your training slightly.

What types of exercises are there?

To understand the principles of what a power triathlete's training should look like, it is important to understand the breakdown of exercises in a power triathlete's training. The main pillar of any workout can be the so called. The basic exercise, which is one of the three competitive exercises of power triathlon (namely bench press, squat or deadlift).

Around it are then built the assistance exercises, which are in essence a modification of the of the basic exercise in order to improve a particular part of the movement on the basic exercise. For example, if you are performing a deadlift in training, a suitable assistance exercise might be a deadlift move from a small deficit, which can then improve the bottom part of the basic exercise.

In addition to this, then there are accessory exercises, the purpose of which may be to build muscle mass in addition to aiding performance on the base exercise. Therefore, these are exercises that are like borrowed from bodybuilding training - for example, it can be a barbell deadlift, legpress or a similar exercise.

What might the workout itself look like?

The actual composition of the exercises into one workout is very simple. Just take one basic exercise, two assistance exercises and two or three supplementary exercises. And that's more or less it. Then, of course, you have to put it in the context of what you've been doing experience, what kind of training load you can handle and how many times a week you can train. For the purposes of the training itself, it is also good to know that in theIn any case, it's not a good idea to lift maximums every workout. Powerlifters usually build their training in such a way that as the competition date approaches, they gradually decrease the number of reps and increase the load. For example, if you want to try a max for a month, you may want to try a max within the first weekday, you can do 8 reps of the basic exercise, then 6 the next week, then 4 the next week, 2 the last week, and finally one. However, you can read more about each exercise in our separatearticles dedicated to the squat, bench press and finally the deadlift.

Let's take a look at three sample workouts that you can complete in one week.

If you could handle more than one workout in terms of time and recovery, it's a good idea to focus one on strength and one on dynamic. In dynamic training, it's a good idea to perform the reps faster, more explosively, but still with an emphasis on strict technique. In case, on the other hand, the training is demanding on you, you need to reduce some exercises and try to put more emphasis on recovery.

Conclusion

The goal of this article was definitely not to bring who knows what revolutionary training plan that will be tailored to everyone. We are not professional trainers and we do not know your actual performance, experience, technique or even your life.any other factors on which to base a personalized workout. Still, the above training may be an interesting change for those of you who for example, are using a classic bodybuilding split and feel they need a change.