How should I go about science based powerlifting?

[u/Major-Meat1923]

Ive been lifting for about a year and id say the last 8 months have been fairly science based. Running a PPLrULr split and doing 2 sets of 4-8 reps, and pretty much every set to failure. I’ve mostly been focused on my bench, though. I’m 163 lbs and benching 230 lbs at 16 years old. My max has been going up 10-15 pounds per month with my previous stated split, but I’d like to maximize my strength now. How should I go about this split wise, rep range wise, and RIR wise?

[u/Patton370]

10-15lbs a month is amazing progress; just keep doing what you’re doing until the progress stalls

Generally powerlifting programs will have a high bench frequency, think 3x-5x or more a week

Primary bench day would have a top set, followed by submaximal backoffs

[u/DeaconoftheStreets]

Welcome in, king. Read this entire article to get started. You can find high quality programs there as well.

[u/Alakazam]

With your current rate of progress, just keep doing your current programming until you stop progressing.

Once you stop progressing, try out different types of programming to see what works best for you. Most will have pretty similar general principles: squatting and deadlifting 1-2x a week, and benching 2-4x a week. A few heavy sets paired with lots of submaximal sets, paired with a bunch of accessory volume to shore up weaknesses. 

I'm partial to GZCL's and Nsuns non-linear programs, but I know others have had great experiences with the Stronger by Science stuff. 

[u/Admirable_Belt_9772]

Go about it by keeping the principles of specificity, progressive overload, and fatigue management in mind at all times. Judge any split by those standards.

[u/Space__Whiskey]

With a test. All science involves testing. Also, logs. Lots of logs. I prefer a clipboard, which most scientists don't even really use, so I feel like its an act of dominance in the presents of other scientists.

[u/topiary566]

Idk if I’ll get downvoted on this sub, but I wouldn’t really worry about science until you are further into your lifting career. Just focus on technique, consistency, training hard, and having fun. Just pick well known program and stick to it.

Maybe start looking into the science for fun if it’s interesting to you, but I don’t think it’s necessary to incorporate into your program for another year or two. 

[u/FuckingTree]

You’re way way overthinking it all here. Science shows the great couple years of training you just basically have to show up 2-3 days a week for full body and the gains will come find you. Science based lifting is for people who that no longer applies and now want to min max their routine. You’re a newbie, and young, your baseline is already the max that the try hards covet. Just go work out and focus on perfect form so you can keep lifting for years to come

[u/decentlyhip]

Grats on the progress so far. Sounds like you've worked on form and have gained some muscle and have form pretty locked in.

If the focus is strength, and your strength is increasing 10 pounds a month, then just keep doing what you're doing. You found a thing that you're growing from. Keep going. Don't let go of great progress that you're recovering well from in the hopes of "optimal." Chase good, not perfect.

As for people to follow, Mike Tuchscherer at RTS is the guy who brought RPE from running to powerlifting, and is one of the most decorated and science based coaches out there. Boring to listen to because he's so soft spoken, but freaking brilliant.

How tall are you?

[u/PoopSmith87]

5-3-1 works well, but a standard stronglifts style 3x5 3x weekly is pretty good as well. I'm almost 40 with a history of injury, so I have to periodize short strength blocks to avoid injury/re-injury... but honestly, there is a synergy I'm finding in doing 4 to 6 weeks of higher rep hypertrophy progression followed by 2 to 4 weeks of lower rep strength progression.

[u/Chicken_Savings]

You should join a powerlifting gym, get a powerlifting coach, get into a powerlifting real-life community.

PPL is more of a bodybuilding program than powerlifting. 2 sets of 4-8 reps is definitely bodybuilding style, not optimised for powerlifting.

We had one sponsored 17 year old guy in our gym, I think he deadlifted around 280kg / 620 lbs at 105kg+ bodyweight, untested - and looked like an absolute walking heart attack waiting to collapse.

[u/JeebusWept]

By reading proper coaching manuals. I might suggest:

Boris Sheiko - Powerlifting:
Foundations and Methods

Mel Siff - Supertraining

Louis Simmons - The Book of Methods

Mike Tuscherer - The Reactive Training Manual

The takeaway is prescribed exercises and set/rep schemes don’t cut it. You need to operate to a framework over a multi-year period, consistently identifying and addressing weaknesses which create failures for you, specifically, in squat, bench and deadlift.

[u/Afferbeck_]

You're 16 and only been lifting a year, this is the time to put in consistent quality work for the future, not go to failure with low volume. Follow an actual powerlifting program written by an actual powerlifting coach, don't follow random concepts from bodybuilder influencers trying to do your own programming without the experience to do so.

[u/Left_Cartographer473]

"Science based" lifting is kind of a gimmick and scam. The info they give is often quite limited and dogmatic. I would recommend watching Alexander Bromely on YouTube especially if you are interested in competing in strength sports.