Before Westside Barbell, before conjugate methods, and long before powerlifting hit the mainstream, there was raw, no-nonsense training. In the 1970s and ’80s, powerlifters didn’t have all the fancy periodization schemes or specialized equipment that we have today. They focused on the essentials: low-volume, high-weight, and compound movements that built strength in ways that are still relevant today. Let’s take a trip back to the roots of powerlifting, where the foundations of raw strength were forged in iron.
Why Did They Train This Way?
In the pre-Westside era, powerlifters followed basic principles that would form the backbone of modern strength training. Why low volume? Why high weight? Here’s the breakdown:
| Why It Worked | Explanation |
|---|---|
| Muscle Growth | High weight, low volume equals maximal strength development in key muscle groups. |
| Recovery | Low-volume training allowed lifters to recover and adapt to heavy loads. |
| Specificity | Focus on big lifts like the squat, deadlift, and bench press = direct carryover to competition. |
| Efficiency | Minimal fluff. No unnecessary exercises, just the essentials to gain strength. |
Pre-Westside Training Methods: The Backbone of Powerlifting
In the early days, powerlifters stuck to basic lifts. Here’s how they structured their training:
| Movement | Description | Why It’s Effective |
|---|---|---|
| Squat | The king of leg movements. Lifting a heavy squat built not just the legs, but the core, back, and hips. | Full-body strength. If you wanted to be strong, you had to squat big. |
| Deadlift | The ultimate test of posterior chain power, it trained everything from your hamstrings to your traps. | Builds raw strength and power from the floor to lockout. |
| Bench Press | The test of upper body pushing power, it worked the chest, shoulders, and triceps. | Direct, simple way to build upper body pushing strength. |
| Overhead Press | Standing press worked the shoulders, arms, and core stability. | Strengthens upper body while demanding core engagement. |
| Barbell Rows | Heavy barbell rows to build the lats and reinforce upper back power. | Essential for deadlift strength and general back power. |
Training Cycle Breakdown: The Pre-Westside Formula
Before advanced periodization, lifters used simple cycles that cycled between heavy, light, and medium days. Here’s what their weekly training could look like.
| Day | Movement | Sets x Reps | Focus |
|---|---|---|---|
| Monday | Squat | 5×3 (Heavy) | Build pure leg and back strength |
| Tuesday | Bench Press | 5×3 (Heavy) | Strengthen chest and triceps |
| Thursday | Deadlift | 5×3 (Heavy) | Strengthen posterior chain |
| Friday | Overhead Press | 3×5 (Medium) | Develop shoulder stability |
| Saturday | Assistance Work | 3×10 (Light) | Accessory lifts like curls or extensions for balance. |
Pro Tip: Heavy days were all about pushing to max lifts, while lighter days kept muscle activation high without taxing recovery.
Classic Powerlifting Program: Strength Over Everything
Take a look at this basic 3-day split that could be used by lifters in the ’70s and ’80s. This no-frills method focused on heavy, low-volume training.
Week 1 – 3-Day Split
| Day | Movement | Sets x Reps | Notes |
|---|---|---|---|
| Day 1 | Squat | 5×3 (Heavy) | Focus on explosive power and form |
| Barbell Rows | 4×6 (Medium) | Build back strength for deadlifts | |
| Day 2 | Bench Press | 5×3 (Heavy) | Maximize upper body pushing strength |
| Dumbbell Press | 3×8 (Light) | Focus on lockout strength and recovery | |
| Day 3 | Deadlift | 5×3 (Heavy) | Full-body strength focus |
| Chin-Ups | 3×5 (Medium) | Build upper body pulling power |
Pro Tip: Keep the volume low, and the intensity high. Powerlifters of the era weren’t shy about maxing out—frequent low-volume training with heavy weight was the key to their success.
Why Did This Approach Work?
It all boiled down to progressive overload. The idea was simple: lift heavier weights over time. While modern programs have advanced in complexity, the basics from the ’70s and ’80s still form the core of every successful powerlifting program. Here’s why:
| Key Principle | Explanation |
|---|---|
| Low Volume, High Weight | Pushing maximal weights over fewer reps maximized muscle recruitment and strength. |
| Minimal Assistance Work | Focus on the big lifts left less room for unnecessary fluff, maximizing strength gains. |
| Frequency and Consistency | Frequent training with heavier loads and low volume led to continuous gains over time. |
Training Accessories: The Secret to Stability
Though the focus was mainly on compound lifts, the classic lifters used some accessories to improve their weak points. These were basic, no-nonsense movements designed to target specific areas of weakness.
| Accessory Movement | Muscle Group Targeted | Benefit |
|---|---|---|
| Barbell Rows | Upper back, lats, traps | Reinforces deadlift strength |
| Dips | Chest, shoulders, triceps | Builds pressing power for bench |
| Good Mornings | Lower back, hamstrings, glutes | Increases deadlift and squat power |
| Face Pulls | Rear delts, upper back | Improves shoulder stability |
| Leg Extensions | Quads | Focuses on squat depth and strength |
Pro Tip: Don’t overdo accessories—keep them minimal and target weaknesses that directly affect your main lifts.
Final Thoughts: The Raw Power of Classic Training
In the 1970s and ’80s, powerlifting wasn’t about programs that looked like a math equation. It was about getting under heavy weight and building raw, unfiltered strength. The pre-Westside era’s emphasis on low-volume, high-weight, and compound movements proved that all you need to build power is intensity and consistency.
Key Takeaways
- Focus on the big lifts: Squats, deadlifts, and bench presses form the core of strength. Add accessories for specific weaknesses.
- Train heavy, but smart: Keep the volume low and the intensity high for maximum strength gains.
- Stick to the basics: Programs were simple, but consistent. Progress came through gradual overload.
- Use assistance work wisely: Don’t let accessories steal focus, but include them to shore up weak points.
These classic powerlifting methods laid the foundation for modern programs, proving that sometimes the best way to get strong is by keeping things simple and heavy. If you want raw power, go back to basics and channel the grit of lifters from the ’70s and ’80s.
