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Originally Posted by Ozzi
Honestly though, power lifter's training regimes are influenced by getting the nervous system stimulated by bringing more end plates to the party.
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Powerlifters don't use multiple anges... And in my case, I guess you can say multiple
variations instead. Refer to my journal. I got a 405 bench from NOT incorperating any angles aside from the occational ME incline presses, which I don't really care for. Since we (powerlifters) work with such a high intensity (% of 1 RM), the nervous system gets MORE than its share of being stimulated to become more efficient. Bodybuilders are the predominant ones who use multiple angles, not powerlifters because it really doesn't IMO help with strength.
The best way to increase strength for the big three:
1) Pay your dues under the bar with the
actual lifts, mainly with different phases of volume and intensity such as Bill Starr's 5x5 or Korte's 3x3.
Korte's 3x3 as well as
Bill Starr's advanced 5x5 employs Phase I is a high volume phase, while Phase II is the competition phase. Only uses the actual lifts, completely different from Westside/Conjugate powerlifting. Squat, Bench, Deadlift three times a week. Nothing else.
2) Do variations of those actual lifts, and incorperate max effort (high intensity), dynamic (speed) effort, and repetition days. Remember that
POWER = DISTANCE x SPEED, which makes this form of training extremely effective. Again, multiple angles certainly aren't employed with the frequency you suggest.
Conjugate powerlifting works with predominately flat bench on upper days trying to strengthen sticking points. Examples: floor, 2-4 board, close grip, and banded bench presses. I think incline presses don't help with strength, but I do them to break up my routine. Same thing for lower days. Squatting examples: low-medium box, front, olympic, wide parallel squats. Deadlifts: sumo, conventional, rack, sldl's, and plate/platform.
Now, I know there's a hundred different ways to gain strength for the big three: Which is what powerlifting is. Almost every piece of literature I've read suggests the two options I presented are the most effective for increasing your 1 RM's for benching, squatting, and deadlifting. There's the occational program such as Shieko's Russian Bench Routine that includes a little more angles to be worked, but that's more of a specific "get your bench only" up program.