If you are visiting gometal.com, you most likely like to train a lot. You want to lift the biggest weights possible with the equipment you have, and be physically in great shape. We have all heard the words “no pain no gain”. We all have a training schedule, that is our vision for progressing.

In powerlifting, there have been a few basic philosophies on training frequency. Many of the biggest totals in the world have been made by training each lift once a week. Many do bench press two times a week. Some squat three times a week.

The training philosophy influenced by East-European weightlifting science considers training as often as possible the best idea. Recently in Norway a study performed showed that strength training a muscle 6 times a week versus 3 times a week was very much superior.

So how often should you train? Finding out the answer is one of the big challenges of powerlifting. Powerlifting as a sport is very basic. You are trying to become strong. There are not that many variables, but training frequency is one of the most important things to consider. Changing your squatting from once a week to two times a week can bring many kilos more to your squat in a short time. Or, if the conditions are not right, it will stall your progress and make you risk injury.

You must take into account the so called waterbowl theory of stress. Think of stress as water pouring from a hose to a big bowl. Your body is the bowl that the stress is pouring into. Resting will pour water out. You must find a balance between stress and rest, that allows you to train the most and feel the most fresh at the same time. This is the Holy Grail of strength training. Sometimes it means pushing your recovery a bit, training even while you are not feeling your best, to make your body adapt to new amounts of work, and sometimes it means doing less work, to allow your body to recover and adapt.

Study the subject of training, carefully make notes of your training, keep your life regular, and always consider, what effect your choices in life will have on your body’s ability to adapt to training. This is the way to success in powerlifting.

Long deadlift sets take long recovery times:

Samppa Nyman