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How YOU Can Start Powerlifting (programing, tips, etc. for beginners) | Powerlifting Basics Ep. 1

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Hey guys! This is Episode 1 of my Powerlifting Basics series: how you can start powerlifting/ how to powerlift! I go over the fundamentals of strength training, what is powerlifting, who can powerlift, programming, muscle groups, and my biggest tips for beginners! Hope you guys enjoy it!
Check out my other videos in my Powerlifting Basics series: • POWERLIFTING BASICS | ...
Timestamps:
00:00 intro of this video & series
01:14 disclaimer
My 2 year powerlifting journey: • 2 YEAR POWERLIFTING TR...
01:49 what is powerlifting and who can powerlift?
03:26 muscle groups + exercises for each
05:35 programing: hypertrophy phase
my favorite exercises for each muscle group: • TRAINING EVERY MUSCLE ...
07:46 programing: coach + powerlifting program
Free TSA programs (I highly recommend these): www.thestrengthathlete.com/fr...
10:12 progressive overload
10:49 do your research!
11:42 gym equipment
My home gym setup: • DIY Combo Rack + Bench...
12:34 start light & focus on form! (+ some words of encouragement)
13:11 MY BIGGEST TIP FOR GOOD FORM = VIDEO YOURSELF LIFTING!
14:15 how to take a video without your music stopping
15:06 recovery!
16:10 outro
COMMENT down below any questions you have or any videos you want to see me make! And if you like the content, make sure to leave a LIKE, and don't forget to SUBSCRIBE and turn on the notification bell so you don't miss an update!
My 3 Year Squat Transformation (95 high box squat to 287 comp squat): • 3 YEAR SQUAT TRANSFORM...
My 2 Year Powerlifting Transformation (bar to 660 total): • 2 YEAR POWERLIFTING TR...
DIY Combo Rack + Bench: • DIY Combo Rack + Bench...
Sub count: 629
Join the nest!
05/23/20: 100 subs
12/17/20: 500 subs
Follow me on insta @lucycao4 if you want to see my lifts!
Also follow my birbs @mochi_pika_the_cockatiels

Опубликовано:

5 авг 2024

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Комментарии : 148

@AngelTrazo 3 года назад

One of my favorite tips was to stop looking at the mirror while lifting and record myself instead! It’s so true - the mirror can be hella distracting. Watching videos of myself lift is SO helpful for fixing my form!

@LucyCao 3 года назад

yes it is!!!

@TrishCanyon8 Год назад

Ok Lucy, I'm 71 and just starting out at the gym. I do have osteoarthritis. I do walk 6-10 miles a day so I'm going to start doing this. This is really helpful.

@LucyCao Год назад

glad you found it helpful!

@kamus2478 2 года назад

"If you want to master something, teach it. " - Richard Feynman It's obvious you have put in a lot of effort into this video. I am sure, especially with this approach, you'll do great in any field you choose. Thanks for the wonderful video.

@LucyCao Год назад

you're welcome! glad you enjoyed

@mason9146 3 года назад

This explained everything so well! I literally was about to cry the other day because i was just so overwhelmed with all this new info on lifting i was trying to figure out and this helped a lot!

@LucyCao 3 года назад

That’s great to hear that this helped! Best of luck on your lifting journey!

@renee9745 20 дней назад

Great video. Useful information and the most comprehensive one I've found. Off to watch your diy setup now.

@KamanGround 3 года назад

I'm so happy I stumbled upon this playlist. Thank you so much for making these vids. So helpful

@LucyCao 3 года назад

Thank you so much! I’m glad you find them helpful!!!

@JessiHines 3 года назад

oooh this was super interesting! i'm super excited for this series!

@LucyCao 3 года назад

Aww thank you!! I’m excited too!

@Kbducktape 3 года назад

You shared some absolute amazing tips and content in this video! I loved this video! This was so incredibly helpful and fascinating! I can not wait to hear more tips! I need to definitely start doing this!😍😍

@LucyCao 3 года назад

Glad it was helpful!

@helenx3360 3 года назад

Hi Lucy， so happy to check out your channel。 best wishes！

@waverlyharden8369 2 года назад

This was so helpful and by far the best video out there. Thank you!

@LucyCao 2 года назад

Thank you!!! Glad you found it helpful!

@evveymonique 3 года назад

I love that you started a series about powerlifting can’t wait to watch more of the series 🤍

@LucyCao 3 года назад

thank you! more to come!

@cydbendall2042 3 года назад

Such a great video as always!! Thankyou 💙

@LucyCao 3 года назад

Glad you enjoyed it!

@CydneyXO 3 года назад

Thank you for the tips girl! ❤️ Such a motivating video!👌🏼❤️

@LucyCao 3 года назад

You're so welcome!

@junohoar8923 3 года назад

girl thank you so much for this video, im just starting to get into powerlifting and this really helped!

@LucyCao 3 года назад

I'm so glad it helps!! good luck with your journey, and let me know if there's anything I can help with!

@Gracecreativeco 3 года назад

It’s my New Years resolution to start lifting weights so I’m so glad you made this video!!! Thank you lovely!

@LucyCao 3 года назад

im so glad to help!!! good luck!

@susiisguilty 3 года назад

Thanks so much for this video! I recently started lifting again after years & was feeling very out of place & even though I’m not power lifting, this video helped me a lot!! 💖💖

@LucyCao 3 года назад

my pleasure!!! glad to help!

@debbiewogan4238 3 года назад

I’m so happy I found your channel! ❤️

@LucyCao 3 года назад

💕💕💕

@jacobeddleman3182 2 года назад

One of the best beginner lifting videos I e ever seen. Great Job!!!!

@LucyCao 2 года назад

Thank you!

@rongshen2935 3 года назад

Happy new year !🎊🎈amazing tips that will definitely help me a lot!👍

@LucyCao 3 года назад

Happy new year!! so glad!

@caitlinrobson5672 2 года назад

I really want to start powerlifting and came across you videos. This was very informative, thanks for putting it out there!

@LucyCao 2 года назад

so glad you think so! thank you!

@lifewithania3218 3 года назад

I loved learning more about powerlifting! Thanks so much for sharing!

@LucyCao 3 года назад

You're so welcome!

@rachelistic1551 3 года назад

love how informative this video is!!!!! thank u

@LucyCao 3 года назад

Glad to hear that!

@peachykeen4943 2 года назад

You are amazing!!! Thank you so much for such clear instruction!

@LucyCao 2 года назад

thank you! Im glad it helps!

@wandagutierrez5338 2 года назад

Great info, answering many questions I had. Thanks.

@LucyCao 2 года назад

Glad it was helpful!

@emilyalice2765 3 года назад

This has really inspired me to get back into getting fit! I used to lift weights years ago but I'll definitely be trying out the hypertrophy set! Thanks for sharing 👏

@LucyCao 3 года назад

It’s my pleasure! So glad to hear that!

@beautybyloudette 3 года назад

Thanks for this video. Definitely learn a lot... Going to watch this video again once I start lifting again!

@LucyCao 3 года назад

Glad it was helpful!

@alexa_willis 2 года назад

this is probably one of the most put together videos i’ve ever watched. so informative and i love the way it was setup with the time stamps, i’ve never seen another youtuber put in that much effort. thank u sm for all the good tips!!

@LucyCao 2 года назад

Thank you so much! I had everything typed outed and outlined to make things as informative as possible!

@JenniferatHome 3 года назад

Very inspiring! Great tips!!!

@LucyCao 3 года назад

thx!

@beckym8245 2 года назад

Love this. Thanks!

@LucyCao 2 года назад

Glad you enjoyed it!

@gxaxw666 4 месяца назад

great explanation!!! Thank you for the video!!!!

@LucyCao 4 месяца назад

Thanks!

@ram_bam Год назад

Thanks Lucy. Good stuff!

@LucyCao Год назад

You’re welcome!

@160Days2Lose2 2 года назад

This video was so awesome. Shock full of USEFUL information. Thank you! Subscribed!

@LucyCao 2 года назад

Glad you think so!

@lanfam6042 Год назад

Great video! Learned a lot!

@LucyCao Год назад

thank you! glad you did!

@charliemariefitness5765 3 года назад

This video is amazing!! I really want to start more strength training, I do a lot but with ankle weights, need to get my arms going with some proper weights!🙌🏻

@LucyCao 3 года назад

You got this! thank you!

@sarahmaurer4804 Год назад

Tysm!! This was so helpful!

@LucyCao Год назад

you’re welcome! I’m glad it helped!

@jbjarvi-beamer3368 2 года назад

Hello! I find your videos super helpful. Thank you!

@LucyCao 2 года назад

I’m glad!

@michellediaz1131 Год назад

Thank you!! This helped me a lot

@LucyCao Год назад

Glad it helps!

@chgerhardt 2 года назад

Favoriting this!

@LucyCao 2 года назад

Glad you like it!

@munirobeidat7433 2 года назад

Good job kid, make more of these

@makeupbymorgancooper5019 3 года назад

My New Years Resolution is to get back into shape but with COVID changing restrictions all the time its slightly hard, i struggle getting motivated at home but this video helps me lots!

@LucyCao 3 года назад

so glad I can help!

@lylafit 2 года назад

This was an amazing video, I have been lifting for years but recently had an interest in powerlifting and this is the best video I found! I also wanted to let you and everyone else know a way to record yourself without the music playing if you have an iphone. This is the best way that I found. You go into the normal camera app, hold in the button as if you were taking a normal picture but slide your finger over to the right. You can record over 1 minute long and there is no box!

@LucyCao 2 года назад

Thank you!!! I’m glad you think so! And yes that is a good trick, but it only works on newer iPhone models. I have an 8+ and it sadly doesn’t work :(

@ashleyhamby7146 3 года назад

Thanks for the simple explanations

@LucyCao 3 года назад

Of course! Glad you think so!

@bandeirante8597 3 года назад

first time that i see the channel and i've already become a fan lol

@LucyCao 3 года назад

Thank youuu so glad to hear that!

@IllBuythePopcorn 3 года назад

Great video. It was very informative

@LucyCao 3 года назад

Glad to hear it!

@eralbahysi 3 года назад

One of my goals of this year's... lifting weights...thanks for the motivation

@LucyCao 3 года назад

Good luck!!

@TheKaleub Год назад

Very well explained.

@LucyCao Год назад

Glad you think so!

@disulaanujaya1885 Год назад

Great video ❤

@LucyCao Год назад

Thanks!

@rinuparajuli6973 Год назад

thankyou, it is very helpful

@LucyCao Год назад

Glad it was helpful!

@nevevillanueva 2 года назад

I learned a lot from this video, im just 2 months into powerlifting but im considering the hypertrophy phase because i feel like i need more muscle. Great video! Wishing you well 🙏

@LucyCao 2 года назад

thank you!

@astrotaco_bps 3 года назад

omg thank u for the tip w recording while playing music!!!

@LucyCao 3 года назад

No problem!!! Also if u have newer models of iPhone u can do it if u hold and swipe right (I believe) when ur on camera

@ericyoutube77 2 года назад

Really good video btw

@LucyCao 2 года назад

thanks!

@kyletsai1706 3 года назад

hi im inspired maybe ill start this once i can go to the gym

@LucyCao 3 года назад

ty go to a gym now

@skateata1 6 месяцев назад

Thank you

@LucyCao 6 месяцев назад

You’re welcome!

@pardeepbabbar7451 3 года назад

Hi Lucy, Got it. Thanks a lot.

@LucyCao 3 года назад

no problem!

@asunraychan 3 года назад

That's very useful. There are ton of videos but few for beginner.

@LucyCao 3 года назад

Glad it was helpful!

@asunraychan 3 года назад

@@LucyCao Additional question, do you do cardio exercise? How important is cardio exercise for powerlifting?

@LucyCao 3 года назад

@@asunraychan it is not very important for powerlifting, but it is important for your overall health. Cardio can help you lose weight if you are cutting, and it’s good for lung capacity, but also too much cardio can fatigue you. I recommend once or twice a week of light cardio. I personally rarely do cardio because I suck at it, which is not good, so do as say and not as I do lol

@agustinarancibia7021 3 года назад

You are so cute and a great teacher, I’ve learned a lot from you. I’m from Argentina so I don’t speak english very well, however, I can understand you perfectly. Thanks!!!

@LucyCao 3 года назад

Glad you can understand perfectly and learned a lot!

@Gamer-Goddess 2 года назад

Hi @LucyCao, I'm new to the channel and have been consistently working-out. I really enjoy your videos and was wondering if you could do a video with some ideas for the hypertrophy phase. I've watch this video so many time, but I have a goldfish memory. :3 An example of what workouts you would do for 6 or 4 days a week would be really cool! Thank you in advance if or if not. xD

@LucyCao 2 года назад

ill make a video for that! but basically, you just want to train around 2 exercises for each large muscle group, and 1 exercise fo each small muscle per respective workout (like for upper body push, 2 chest exercises, 1-2 shoulder exercise, and 1 tricep exercise)

@PeterNLifts Год назад

When am I considered a real powerlifter? I just had my first meet in December and another one coming up in July. BTW great video! You just got yourself a new subscriber 😄

@LucyCao Год назад

honestly whenever you feel like it. usually people say when you have competed, but I think its when you seriously train sbd

@Sundown17 9 месяцев назад

If you program de-loads after every block are you essentially going back to 0 fatigue after each block? At the end of a program do you just do another deload like all the other or would you do something more?

@kylievereen7405 Год назад

Congrats on placing!! Quick question: Would you recommend me getting a lift off from someone (to save energy) if I am used to doing a self lift off on bench?

@LucyCao Год назад

thank you! if you have a strong self lift off, then I would recommend not getting a lift off from someone, since you aren't used to it. but for most, its hard to self lift off for prs and really heavy weights, so what you could do is to tell the person giving you the lift off to barely lift any weight when giving the lift off, like around 10 to 20 lbs. so for my case, if I were lifting 160, and I tell the lift off person to only lift 10 to 20 lbs, I would be in control of lifting around 145. that way, it still feels like I'm doing a self lift off, but not as heavy, and that won't be a shock to me. I hope this makes sense! if its a meet, you have plenty of time to tell the spotter how you would like the handoff to be.

@ellenlarsson8670 Год назад

Could you do a video on like confidence because I gym and I’m scared to start in a powerlifting club

@polkgames570 Год назад

if you want to record and listen to music at the same time go onto the photo section on the camera app then hold the button to take a photo and swipe then you can listen and get good quality

@LucyCao Год назад

That works for newer iPhone models. I got an 8+ and when I do that it just takes bursts

@maron7153 2 года назад

14:15 or if you have an android you can just simply record a video while listening to music, unless you have some random cheap phone : in this case u will have to unlock apps to work on top of other apps through the developer options :) Unlocking the function to listen to music while recording a video on IOS through the camera app will require a laptop or jailbreak… basically a waste of time

@hyfrovoxojuice 3 года назад

the hypertrophy part kinda confused me if i planned 5 days of training would i be working out legs push pull rest legs upper rest everyday ? as long as i am getting my sets in ?

@LucyCao 3 года назад

so if you were to work out 5 days a week, you would do a leg workout on the first day (Monday for example), push workout on second (Tuesday), pull workout on the third (Wednesday), rest on the forth (Thursday), and so on. Hope this clarifies it!

@avinash7894 Год назад

i am 65 kg with basic muscle and training could do deadlift with 90 kg 2 sets of 10 reps now i m thinking to start power lifting , what should be the ideal weight for me to start bench press , squat and lift for starting power lifting.

@LucyCao Год назад

the ideal weight is different for everyone. I would start with the bar with everything, and make sure your form and technique is good. If it's easy and your technique is good, slowly add more weight.

@hboig8676 3 года назад

Step one to powerlifting run conjugate Step two massive gains

@actionjackson5759 8 месяцев назад

Should I take supplements? If so, which ones?

@LucyCao 7 месяцев назад

I don’t take supplements, as I prefer to obtain my nutrients through real food sources. However, most people who lift take protein powder and creatine.

@jessicareyes9379 3 года назад

When do you workout middle body?

@LucyCao 3 года назад

I don't train lower back because I get enough lower back work in from squats and deadlifts, and I train abs once a week after all my main work on my accessory day. I would just recommend training that at the end of a workout, preferable a day where you don't have squats or deadlifts the day after

@aniuda0 3 года назад

🤗🤟😀

@renatomagert4084 2 года назад

I call the middlebody core

@zenchan9216 2 года назад

Hello

@Jeff-zx6rt 3 года назад

I need someone to explain the explanation

@LucyCao 3 года назад

Which part???

@Jeff-zx6rt 3 года назад

@@LucyCao hi thanks. I don't know what's not clicking but there's terminology among other things. Maybe powerlifting isn't ultimately what im looking for either. I want to bulk up I just don't know what to do

@LucyCao 3 года назад

@@Jeff-zx6rt fosure! To bulk up, you essentially have to be on a caloric surplus, so you’re eating more calories than you are using, in daily activities and exercise. A higher protein intake along with lifting will help you grow muscle. If there’s any specific terminology u want clarification on then I can help, or try searching them up!