Powerlifting VS Bodybuilding
Many of us have combined goals but they may need slightly different strategies to achieve. The concept of powerbuilding has gotten insanely popular over the last 10 years. Previously I think many people focused on purely aesthetics in the gym while a small niche of monsters raged through the gym turning into the niches of powerlifting and strongman. In 2021 these lines often seemed blurred. I'm here to teach you how to apply certain training concepts to maximize both aspects or just one if you choose.
There are 2 main differences in training when talking about aesthetics vs strength:
- Exercise selection/variation: If aesthetics are your goal you will not only have the capabilities and options to choose many different exercises to progress with each body part. If you are more comfortable or feel better contractions on a pressing machine or dumbbells, hypothetically you never have to use a barbell. Counter to that in strength training, specifically powerlifting, you must have the barbell and flat bench in the majority of your training to improve the skill movement to get stronger.
- Training intensity and proximity to failure: Now this is a slightly heated debate in the evidence based community on which exact pathways and training effects we need to drive hypertrophy. I am currently of the stance that the best way to train for growth is getting near failure. This is a gift and a curse. This means that the rep range and load can vary as long as you are approaching failure on your working sets. I typically recommend using this strategy in Powerbuilding with smaller muscles groups and more isolation (single joint) movements.
If pure strength is the goal, or even Powerbuilding, the barbell strength work should be prioritized. You should still lift heavy and high intensities 80-90% but should stay in the RPE-8-9, allowing you to get the correct stimulus while still allowing yourself practice with heavy weight.
Latest evidence shows that the majority of lingering fatigue local, general and CNS is longer lasting and greater with lighter loads, higher reps and closer to failure sets. In conclusion, we want to hit all of our lifts closer to failure for our hypertrophy while keeping a nice bumper to progress for our strength work on our more compound lifts. Frequency in both cases places a large role as we can get more work and volume in over time. Managing fatigue is the name of the game with both its just about when and how to apply. When to really push and when to focus on what we should do, not what we can do.
Since you're into fitness and stuff...check these articles out(links below).
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