In the world of powerlifting, there’s a constant debate: should you just focus on squatting, deadlifting, and bench pressing (the “big three”) or incorporate additional exercises? Proponents of the “big three only” approach argue that specificity is key. However, Louie Simmons, founder of Westside Barbell, champions the importance of General Physical Preparedness (GPP) for powerlifters.
GPP vs. Just the Big Three
Imagine two powerlifters. One meticulously practices squats, deadlifts, and bench presses, neglecting everything else. The other incorporates exercises targeting specific muscle groups and improving overall conditioning. Who do you think will perform better in the long run?
The “big three only” approach can lead to imbalances and plateaus. GPP addresses these issues by:
- Strengthening lagging muscle groups: Powerlifting movements rely on a synergy of muscles. If one muscle group is weak, it can hinder your overall performance. GPP exercises like reverse hypers and glute bridges target these weaknesses.
- Improving work capacity: GPP workouts, with shorter rest periods, enhance your ability to handle demanding powerlifting sessions.
- Enhancing recovery: GPP exercises like core work and mobility drills promote better recovery from intense training.
GPP for Drug-Free Lifters
For drug-free lifters, GPP is even more crucial. Steroids can mask underlying weaknesses and allow lifters to push through limitations. However, without them, GPP becomes a necessity for sustainable progress.
Building Your GPP Arsenal
Westside Barbell incorporates various GPP strategies, including:
- High-frequency training: Short workouts with exercises like reverse hypers, abs, and lats can be done before or between powerlifting sessions.
- Special strength and restoration work: GPP workouts can focus on specific weaknesses or promote recovery through mobility and core exercises.
Remember: GPP is not about neglecting the big three. It’s about creating a well-rounded foundation that optimizes your powerlifting potential. Here are some key takeaways:
- Don’t be afraid to add GPP exercises to your routine.
- GPP helps address muscle imbalances and improves work capacity.
- GPP is especially important for drug-free lifters.
- GPP can be strategically incorporated through short, targeted workouts.
By incorporating GPP, you can overcome plateaus, improve recovery, and ultimately reach your full powerlifting potential. So, ditch the “big three only” mentality and embrace a well-rounded training approach that includes GPP. Your body and your lifts will thank you for it!
Check out our previous post about Bench Press Plateau? Blast Through It with Proper Form.