Power Training for Natural Muscle and Definition

A Junior Champion 's Powerlifting Techniques for Mass and Proportion

Oct 11, 2009 Hal W. Peat

Extreme amounts of weight on the barbell relying on legs, hips and upper torso to lift in a controlled movement can produce impressive new upper and lower body results.

Junior level champion Yumon Eaton of Florida may be one of the most unusual young American natural competitive bodybuilders, thanks to his prior experience in "strongman" and power lifting. His initial experience with power lifting while training for college football has become a building block which he believes was critical to his present-day natural bodybuilding success. Nowadays, his familiarity with power lifting movements also gives him some perspective on how other athletes can utilize some of the main movements to maximize their own bodybuilding goals.

Core Powerlifting Techniques to Usefully Integrate

For instance, you really must include the deadlift: "I don't think any other movement builds as much muscle as the deadlift, because every muscle in the entire body is recruited to perform that movement, and it's just a very comprehensive movement. But correct performance is also just as key: "It should be just one fluid movement, and what I see the most is people making it two movements -- they'll lift the bar with their legs, lock their knees out and then continue to lift with their back. The deadlift should be one movement, and what I see is people making it two movements."

As far as other core powerlifting movements, the squat and its variations should also be a staple -- but again, be attentive to your form, otherwise you sabotage much of the potential benefit: "The problem with the squats is with people not going down sufficiently. You know, I call them "knee bends" -- people grab a lot of weight that they can't handle and shouldn't be trying to handle. I come from a powerlifter's point of view, so all lifts need to be butt below knees and below parallel. But even if you're not interested in powerlifting or really developing power, I still think even for bodybuilding you should do the rep at least parallel -- anything above parallel is just taking away from the movement."

Work with an Experienced Source to Build Your Powerlifting Routine

Having an experienced first-hand source in power lifting technique who can advise on form and performance along with spotting you as you lift is also an essential asset. Eaton found one such seasoned athlete early on at his local rec center who turned out to be an invaluable training partner and advisor: "I always lifted heavy, and I was in the gym one day, and there was a guy there who actually used to be a former power lifter himself and was very good," he recalls. "He noticed me and one day he gave me a tip --- he said I needed to lower my butt and drive up my legs, instead of just pulling with my back when I deadlifted. And so one thing led to another, and I would see him on other days and he would critique my form, and so we began training together and he actually became sort of a mentor to me, and that's how actually I became involved with powerlifting."

Yumon Eaton's progress from an initial powerlifting regimen to other goals in muscular conditioning for bodybuilding competition is somewhat unusual among young physique athletes. However, his continued use of core exercises still provides a useful model for other natural bodybuilders to consider for integrating into their own fitness as a method to effectively achieve new mass and proportion.

The copyright of the article Power Training for Natural Muscle and Definition in Men’s Health is owned by Hal W. Peat. Permission to republish Power Training for Natural Muscle and Definition in print or online must be granted by the author in writing.

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