Specificity in Powerlifting: Find the Balance

– Specificity is crucial, but too much can limit progress.

– Training only heavy sets (1-3 reps) reduces variation and adaptation.

– Heavy training alone limits muscle growth, impacting powerlifting performance.

– High-volume hypertrophy training builds muscle mass for strength gains.

– General strength work (75%+ 1RM) builds a strong foundation for powerlifting.

– Periodization with phases for heavy lifting, hypertrophy, & general strength optimizes powerlifting gains.

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