POWER LIFTING vs. BODYBUILDING

[SUST-MAN]

Ok, I really dont care how strong i am. I know that its important to many of you, but size & definition are truely what my goals are.

Having said that, can someone put the less\more reps\weights theory to rest?

Should a BodyBuilder :

(a) do 6-8 reps? (Very Heavy weights)

(b) do 8-10 reps? (Heavy weight)

(c) do 10-12+ reps? (mid-heavy weight)

or, what i do....

(d) 6-8 reps, followed by 8-10 reps in a drop set

or....

(e) none of the above (please provide explaination)

Thanks for your help guys....

 

[Mildot]

Hmm..... I can't speak for anyone but myself, but I train very heavy (3-6 rep range) on all of my compound stuff and I seem to put on more mass than if I were to go any higher.
I have tried the high rep, "go for the burn" shit before, but it just don't do it for me. Very heavy weights and short lifting sessions have worked very well for me. Size AND strength.

 

[BigDan650dl]

a bodybuilder should do all of these at different times.
I personally believe as a bodybuilder that there is some serious benefit to powerlifting experience. I lifted like a bodybuilder for 2 years, I then took a year off to lift like a powerlifter and compete for the first time. I've been back to bodybuilding style for some time now but by no means are my workouts the same as before, you say you want defenition and SIZE, if you want size you should go heavy for a while! In my opinion bodybuilders who never go heavy lack in thickness. I have thickness thanks to power excersizes, it's more than just sets and reps too. You have to train very differently as a powerlifter, I'm not saying you should hang up your posing trunks, but you should try some reverse grip benches, lockouts, speedwork and by all means stick to deadlifts, deep squats and bench presses as a core to your workouts. Dont be a pussy, or you will look like one!

 

[Baby Gorilla]

Hmmm....

For size AND definition, you have to go with bodybuilding because true powerlifting packs on fat which hides definition. However, I've also heard that when powerlifter takes the time to cut off the fat, he's more impressive than most bodybuilders.

Start with bodybuilding because you can get results with realistic amounts of weight. I've thought about pushing for more powerlifting, but you have to really use a spotter with heavy weights (something I don't have) and your joints need to be able to handle it (I have tendency for arthritis--some workouts leave me sore).

In ANY training routine, you have to vary your load to keep the muscle from adapting. I'm still using the MuscleNow program, and here's the basic 6-week training deal.

Week 1 -- 8-11 reps, 2 sets, 2 min rest
Week 2-3 -- 4-7 reps, 3 sets, 1.5 min rest
Week 4 -- 8-11 reps, 4 sets, 1 min rest
Week 5-6 -- 4-7 reps, 5 sets, 1 min rest
(repeat)

As you can see, on weeks of less sets, you'd push harder on the sets you do. Likewise, when you do more sets, you tend to go to less reps, so you can keep pushing. The muscle never gets to adapt and stop growing.

Results vary, but it's not unusual if you have 2-3 cycles of good training to see you start say at 50 lb on one thing, stay that way for 6 weeks, yet the next Week 1 you can easily do 55 or 60. I've found growth is then limited by what you can get genetically and how much you eat. I recently broke 100 on my flat bench (with dumbbells ), but now that I'm cutting, I'm back down to 85-90. Once I start bulking again, I'll likely get to 100 and start pushing for 105.

Also, I won't go into it here, but you must get your diet squared away. Proper protien/carb balance at each meal in your day is key to burning fat and building muscle. It's a fairly accurate science where diet comes in, so you can't neglect it.

 

[SUST-MAN]

I agree. To shock your muscles, you need to switch up your routine.

 

[Zyglamail]

They key factors are stress and fatigue. Stress is most important for CNS development but for size you need both stress and fatigue. To acheive max stress heavy weights need to be used. For fatigue you can use heavy or light(when I say light I mean weight that you can do 15 reps with), its irrelevent because the rest period between sets will determine how fatibued you get. You can do low reps with long rests to concentrate on stress and you can do either low reps or high reps(ie upto 15 or so) and fatigue using either depending on the rest you take between sets. I think too many people simply view reps as the key when its not.

 

[scruples]

Re: Hmmm....

For size AND definition, you have to go with bodybuilding because true powerlifting packs on fat which hides definition.

hmmmmm... i don't think that training style has anything to do w/one's bf%

look to your diet if gaining too much fat

 

[Baby Gorilla]

Maybe I should clarify....

hmmmmm... i don't think that training style has anything to do w/one's bf%

look to your diet if gaining too much fat

Powerlifters go for strength gain. They often train hard and eat big (like bodybuilders do in bulking cycles). That invariably packs on fat.

However, a powerlifter could also cut to get the fat off then bulk again, but I've noticed most all powerlifters I've seen have a bit of a chunky look unless they deliberately work to get the excess fat off.

The trade off is that you can't train for serious gains when cutting.

 

[scruples]

Re: Maybe I should clarify....

Powerlifters go for strength gain. They often train hard and eat big (like bodybuilders do in bulking cycles). That invariably packs on fat.

However, a powerlifter could also cut to get the fat off then bulk again, but I've noticed most all powerlifters I've seen have a bit of a chunky look unless they deliberately work to get the excess fat off.

The trade off is that you can't train for serious gains when cutting.

i agree 100%

 

[SUST-MAN]

ok, so what do you guys think about my approach.

First go heavy....do 4-6 reps.....
Then drop set and bang out as many as you can until your muscle explodes....

I think this gives you Strength & fatigue....

by the way, i do this on EVERY set.....not just the last one.