Everand Logo

Welcome to Everand!

  • Discover millions of ebooks, audiobooks, and so much more with a free trial

    Only $11.99/month after trial. Cancel anytime.

    How To Powerlift For Beginners: Your Step By Step Guide To Powerlifting For Beginners
    How To Powerlift For Beginners: Your Step By Step Guide To Powerlifting For Beginners
    How To Powerlift For Beginners: Your Step By Step Guide To Powerlifting For Beginners
    Ebook155 pages1 hour

    How To Powerlift For Beginners: Your Step By Step Guide To Powerlifting For Beginners

    By HowExpert

    ()

    Switch to audiobook
    Read preview

    About this ebook

    "How to Powerlift for Beginners" will introduce you to the world of power lifting by one of its inhabitants. In the beginning will show the basic steps for starting on your journey including the lifts, assistance exercises, stretching, Plyometrics, and, briefly, diet and supplementation.

    The lifts, assistance exercises, and plyometric work will be covered in a detailed program. The program will break down each major lift in detail and the assistance exercises and plyometric work needed to help develop these major lifts. The program will outline the proper way to do the lifts in an effective and safe manner

    Stretching and safety will be covered in detail in the guide so that you don’t risk injury and can lift confidently. Diet and supplementation will be covered in order to give you a basic understanding but it will not be inclusive of all the information you need. It will simply provide the framework you need to be successful.

    By the end of the guide, you will know how to properly Power lift and will have a plan laid out to get there. You will know how to stretch properly and be safe. You will have an understanding of diet and supplementation and their importance to power lifting. In the end, you will have the tools to be successful and to become a more powerful you.

    About the Expert
    Nathan DeMetz is a long time “average guy” type of bodybuilder, power lifter, and mixed martial artist. He power lifts and practices kickboxing and Jiu-Jitsu. He does this not because he wants to compete but because he loves it. As Mr. DeMetz would say “it is his greatest hobby”. He has been a lifter since 2002 at the age of 22 . He is also a second year martial artist and has a few years of untrained “brawling” under his belt. Nathan is now about to turn 32 and he will tell you that he is in the best shape of his life and that he owes it all the his commitment to lifting and staying fit. He has an intense desire to succeed.

    Nathan is not a competitive athlete but he has competed in some local bench press contests and even competed in the “20 and Hot” bodybuilding contest held by Champion Nutrition. He competed six times and placed in the top 10 three times. He won the bench press contest of the former equipment retailer New Home Fitness and placed third in the bench contest held by Ritchie’s Fitness, formerly Atlas Fitness. Nathan has also competed in some non-sanctioned bare-knuckle fights but those days are behind him. His gym owner has approached him about entering the 2012 March Madness contest hosted by Vitamin Giant. Nathan is considering it.

    In the gym Nathan boasts some impressive lifts. He has lifted at different weights throughout the years. His most impressive lifts come from when he weighed 205 lbs. At this weight he bench pressed 350 lbs , dead lifted 535 lbs, and squatted 500 lbs. He is currently 185 lbs boasting a 350 lb bench press, 495 lb dead lift , and a 445 lb squat. Nathan is strong in a host of other lifts as well

    Nathan is loosely described as natural lifter. He does not use synthetic substances such as steroid, pro-hormones, synthetic testosterone boosters, or anything similar. He does use various supplements that are herb or plant based and uses extra vitamins and minerals. He believes hard work will get you where you need to be. He believes in a holistic approach to the health of the mind and body. For this reason he does not refer to himself as Power lifter or martial artist but instead refers to himself as an athlete. He feels this better reflects his true goals and the way that he trains.

    HowExpert publishes quick 'how to' guides on all topics from A to Z by everyday experts.

    LanguageEnglish
    PublisherHowExpert
    Release dateApr 4, 2020
    ISBN9781647588359
    Author

    HowExpert

    HowExpert publishes quick 'how to' guides on all topics from A to Z by everyday experts.

    Read more from How Expert

    Related to How To Powerlift For Beginners

    Related ebooks

    Bodybuilding & Weight Training For You

    View More
    View More

    Related podcast episodes

    Related articles

    • Article

      How I Became A MUSCLEMAN

      Aug 4, 2019

      How I Became A MUSCLEMAN
      9 min read

    • Article

      Strength Haacks

      Jan 28, 2022

      Strength Haacks
      5 min read

    • Article

      The No-bull Guide To bulking

      Nov 5, 2018

      The No-bull Guide To bulking
      5 min read

    • Article

      Eat To Get Ripped

      Sep 2, 2019

      Eat To Get Ripped
      7 min read

    • Article

      Wod God

      Dec 2, 2019

      Wod God
      10 min read

    • Article

      10 Lifting Myths Busted

      Jun 26, 2019

      10 Lifting Myths Busted
      5 min read

    • Article

      Pull Your Weight

      Jan 27, 2023

      Pull Your Weight
      5 min read

    • Article

      The Easy Path to Gains

      Jul 8, 2022

      The Easy Path to Gains
      3 min read

    • Article

      Six Of The Best

      Dec 24, 2021

      Six Of The Best
      6 min read

    • Article

      How To… Maximise Gym Time

      Apr 22, 2022

      Most busy professionals face a constant battle of trying to optimise their time across the working day – sometimes with success, sometimes resulting in sacrifice. When it comes to health and fitness, attempting to do more in less time often results i

      3 min read

    • Article

      I Am A Champion

      Jan 1, 2020

      I Am A Champion
      10 min read

    • Article

      Watch And Learn

      Sep 18, 2018

      Watch And Learn
      6 min read

    • Article

      A MAN of MANY TALENTS

      Mar 11, 2021

      A MAN of MANY TALENTS
      5 min read

    • Article

      Ask The E.i.c.

      Jan 2, 2024

      Ask The E.i.c.
      2 min read

    • Article

      New- Season Race Prep

      Mar 18, 2021

      Well first up, an ‘A’, ‘B’ or ‘C’ race are all the same when the gun goes off – you go hard, you race hard, you stick to the plan you’ve worked out with your coach, mates or yourself, and if there’s no plan at all, still just go for it! The only real

      9 min read

    • Article

      Every Body is Perfect

      Nov 6, 2022

      Every Body is Perfect
      10 min read

    • Article

      The Iron Never Lies

      Jul 11, 2021

      The Iron Never Lies
      7 min read

    • Article

      Keep Moving!

      Apr 2, 2021

      Keep Moving!
      4 min read

    • Article

      Li Li Leung USA Gymnastics CEO

      Aug 26, 2019

      Li Li Leung USA Gymnastics CEO
      3 min read

    • Article

      Evolving Energy

      Jul 12, 2021

      Evolving Energy
      9 min read

    Related categories

    Reviews for How To Powerlift For Beginners

    0 ratings

    0 ratings0 reviews

    What did you think?

    Tap to rate

    Review must be at least 10 words

      Book preview

      How To Powerlift For Beginners - HowExpert

      HowExpert Presents

      How To Powerlift For Beginners

      Your Step By Step Guide To Powerlifting For Beginners

      HowExpert with Nathan Demetz

      Copyright HowExpert™

      www.HowExpert.com

      Recommended Resources

      • HowExpert.com – Quick ‘How To’ Guides on All Topics from A to Z by Everyday Experts.

      • HowExpert.com/free – Free HowExpert Email Newsletter.

      • HowExpert.com/writers – Write About Your #1 Passion/Knowledge/Expertise.

      • YouTube.com/HowExpert – Subscribe to HowExpert YouTube.

      • Instagram.com/HowExpert – Follow HowExpert on Instagram.

      • Facebook.com/HowExpert – Follow HowExpert on Facebook.

      COPYRIGHT, LEGAL NOTICE AND DISCLAIMER:

      COPYRIGHT © BY HOWEXPERT™ (OWNED BY HOT METHODS). ALL RIGHTS RESERVED WORLDWIDE. NO PART OF THIS PUBLICATION MAY BE REPRODUCED IN ANY FORM OR BY ANY MEANS, INCLUDING SCANNING, PHOTOCOPYING, OR OTHERWISE WITHOUT PRIOR WRITTEN PERMISSION OF THE COPYRIGHT HOLDER.

      DISCLAIMER AND TERMS OF USE: PLEASE NOTE THAT MUCH OF THIS PUBLICATION IS BASED ON PERSONAL EXPERIENCE AND ANECDOTAL EVIDENCE. ALTHOUGH THE AUTHOR AND PUBLISHER HAVE MADE EVERY REASONABLE ATTEMPT TO ACHIEVE COMPLETE ACCURACY OF THE CONTENT IN THIS GUIDE, THEY ASSUME NO RESPONSIBILITY FOR ERRORS OR OMISSIONS. ALSO, YOU SHOULD USE THIS INFORMATION AS YOU SEE FIT, AND AT YOUR OWN RISK. YOUR PARTICULAR SITUATION MAY NOT BE EXACTLY SUITED TO THE EXAMPLES ILLUSTRATED HERE; IN FACT, IT'S LIKELY THAT THEY WON'T BE THE SAME, AND YOU SHOULD ADJUST YOUR USE OF THE INFORMATION AND RECOMMENDATIONS ACCORDINGLY.

      THE AUTHOR AND PUBLISHER DO NOT WARRANT THE PERFORMANCE, EFFECTIVENESS OR APPLICABILITY OF ANY SITES LISTED OR LINKED TO IN THIS BOOK. ALL LINKS ARE FOR INFORMATION PURPOSES ONLY AND ARE NOT WARRANTED FOR CONTENT, ACCURACY OR ANY OTHER IMPLIED OR EXPLICIT PURPOSE.

      ANY TRADEMARKS, SERVICE MARKS, PRODUCT NAMES OR NAMED FEATURES ARE ASSUMED TO BE THE PROPERTY OF THEIR RESPECTIVE OWNERS, AND ARE USED ONLY FOR REFERENCE. THERE IS NO IMPLIED ENDORSEMENT IF WE USE ONE OF THESE TERMS.

      NO PART OF THIS BOOK MAY BE REPRODUCED, STORED IN A RETRIEVAL SYSTEM, OR TRANSMITTED BY ANY OTHER MEANS: ELECTRONIC, MECHANICAL, PHOTOCOPYING, RECORDING, OR OTHERWISE, WITHOUT THE PRIOR WRITTEN PERMISSION OF THE AUTHOR.

      ANY VIOLATION BY STEALING THIS BOOK OR DOWNLOADING OR SHARING IT ILLEGALLY WILL BE PROSECUTED BY LAWYERS TO THE FULLEST EXTENT. THIS PUBLICATION IS PROTECTED UNDER THE US COPYRIGHT ACT OF 1976 AND ALL OTHER APPLICABLE INTERNATIONAL, FEDERAL, STATE AND LOCAL LAWS AND ALL RIGHTS ARE RESERVED, INCLUDING RESALE RIGHTS: YOU ARE NOT ALLOWED TO GIVE OR SELL THIS GUIDE TO ANYONE ELSE.

      THIS PUBLICATION IS DESIGNED TO PROVIDE ACCURATE AND AUTHORITATIVE INFORMATION WITH REGARD TO THE SUBJECT MATTER COVERED. IT IS SOLD WITH THE UNDERSTANDING THAT THE AUTHORS AND PUBLISHERS ARE NOT ENGAGED IN RENDERING LEGAL, FINANCIAL, OR OTHER PROFESSIONAL ADVICE. LAWS AND PRACTICES OFTEN VARY FROM STATE TO STATE AND IF LEGAL OR OTHER EXPERT ASSISTANCE IS REQUIRED, THE SERVICES OF A PROFESSIONAL SHOULD BE SOUGHT. THE AUTHORS AND PUBLISHER SPECIFICALLY DISCLAIM ANY LIABILITY THAT IS INCURRED FROM THE USE OR APPLICATION OF THE CONTENTS OF THIS BOOK.

      COPYRIGHT BY HOWEXPERT™ (OWNED BY HOT METHODS)

      ALL RIGHTS RESERVED WORLDWIDE.

      Table of Contents

      Recommended Resources

      Section 1: Introduction to Powerlifting

      About the Athlete Writing This Fine Work.

      In the Beginning, There Was Power Lifting.

      The Powerlifting Concept: The Ability to Move Objects

      Heading Down The Road

      Some Terminology:

      Section 2: Where To Start – Main Lifts and Safety

      Warming Up

      The Main Lifts:

      Squat:

      Safety

      Section 3: Powerlifting Programs – Thought and Example

      The Programs

      Repping 4’s Program:

      Repping 4’s Program- Version 1

      Repping 4’s program- version 2

      20 – 6 program

      A Note About Alternating Programs:

      Section 4: The Importance of Assistance Exercises

      Assistance Exercises

      The Lunge

      Front Squat

      Barbell Rows

      Dips and Weighted Dips

      Reverse Cable Fly

      Pull-Ups and Weighted Pull-Ups

      Close Grip Bench Press

      Farmers’ Walk

      Good Morning/Hyperextension

      Section 5: Plyometrics – Making You More Explosive.

      Plyometric or Explosive Exercises

      The Hurdle

      The Long Jump (Not Pictured)

      Clapping Push-Up

      Clapping Pull Up

      Section 6: Stretching – An Important Piece of the Puzzle

      Warning: Be Careful and Be Safe

      The Stretches

      Toe Touches:

      Seated Stretches:

      Chest and Shoulder Stretch

      Back and Shoulder Stretch

      Finger Flexor Stretch

      Neck Stretches

      Shoulder Stretch

      Shoulder and Triceps Stretch

      Section 7: Nutrition – Food: A Brief Overview of What You Should Eat

      Diet –Fast Food

      Diet- Food Groups

      Meats:

      Fruits and Vegetables:

      Grains:

      Calories and You

      Hydration – Life-Sustaining Water

      Section 8 – Supplementation

      A Quick Note About Steroids and Pro-Hormones:

      Section 9 – Putting It Together

      Repping 4’s Program- Version 2

      A Few Things to Keep in Mind:

      Sample Diet

      About the Expert

      Recommended Resources

      Section 1: Introduction to Powerlifting

      About the Athlete Writing This Fine Work.

      Hi! Thanks for picking up this book. I am glad you have found an interest in Power lifting. I look forward to helping you reach your goals. Now, that might sound somewhat weird since I obviously do not know you but it is still true. I am writing this book because I want you to be successful.

      Now you might ask, Why should I listen to you Nate? Well, simply put, I have been there. So, let me tell you a little about it. Before we go any further let me give you my credentials. When listening to anyone speaking definitively on a topic, you want to know that person is knowledgeable about the subject. Well, I have my credentials and I forged them in steel and sweat. Before I started lifting, I was a weakling of 135lbs at 5’8". I had trouble doing ten push-ups. That was in 2002 when I was age 22. Fast-forward ten years to 2011 and you find me as a 32-year-old weighing 185lbs at 7% body fat. I have benched 350lbs, squatted 500lbs and dead-lifted 535lbs. There are videos on YouTube. Simply put my name in the search bar. I also practice MMA, boxing, Brazilian jiu-jitsu, Muay Thai, and a little Taekwondo. Again, there are videos on YouTube.

      I am not a competitive athlete but I have competed in some local competitions and even competed in a contest held by Champion nutrition. Please feel free to look at the videos on YouTube for further proof of my credentials. Indeed even, look there if you want accompanying videos to complement this manual. After all,

      Enjoying the preview?
      Page 1 of 1