#232: Powerlifting: Beyond The Big 3

3D Muscle Journey

Eric, Brian, and Alberto have the most thorough discussion on the principle of specificity and how it applies to powerlifting that has ever happened on the podcast or any other 3DMJ platform.

Why does the barbell bench press result in better pec development for some than others? Why does the barbell back squat result in better quad development for some than others? What is the purpose behind different variations of the big 3? What is varied practice and how can it help you become a better lifter? What is contextual interference and how can it help you become a better lifter? How much specific work (in terms of both load and volume) does a powerlifter really need to maintain or develop the motor control element of strength for a specific exercise?

The answers to these questions and many more are covered in this episode.

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Timestamps

0:00- Introduction
2:17- Specificity & Exercise Selection
22:42- Focus on what *you* need
29:48- Varied Practice & Contextual Interference
40:12- Where a novice and advanced lifter's time would be best spent
52:22- Longevity & Injury Rates
1:02:18- Summary

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Selected Links From This Episode

Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass

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