Discover hybrid training by blending powerlifting and bodybuilding
Numerous hybrid workout programs exist, and coaches, trainers, athletes, and fitness enthusiasts often experiment with various combinations in search of the ultimate formula for impressive results. However, just as using a flathead screwdriver on a Phillips head screw yields unsatisfactory outcomes, many of these methods do not blend seamlessly.
It’s crucial to contemplate the consequences of blending certain methodologies, especially when they do not align with the athlete’s specific training goals. For instance, attempting to improve one’s 100-meter dash speed by using an endurance-based program is unproductive, yet many people attempt this approach and struggle to understand why they are not achieving their desired results.
To achieve exceptional results by combining methodologies, it’s crucial that the methodologies complement each other and blend seamlessly. The objectives and rationale of each methodology should align, if not be identical. Similar to how peanut butter and jelly complement each other, the methods and principles should work together harmoniously.
WHAT IS POWERBUILDING?
The primary objective of powerlifting is to improve maximal strength and power production, typically through three core lifts: squat, deadlift, and bench press. During competition, athletes are evaluated on these three lifts and allowed three attempts at each to lift the most weight possible. The highest weight lifted in each lift is added together to determine a total score, which is used to determine the winner.
Bodybuilding employs resistance exercises, including the “Big 3” lifts found in powerlifting, that aim to target specific muscle groups and promote muscle hypertrophy for aesthetic purposes. However, bodybuilding techniques can also be applied to address other goals, such as fat loss, overall performance, and functional imbalances.
PowerBuilding is a unique approach that blends the most effective elements of powerlifting and bodybuilding into a cohesive methodology. When executed properly, PowerBuilding can assist you in reaching your goals for strength, hypertrophy, and aesthetics in a way that surpasses the capabilities of traditional powerlifting or bodybuilding protocols.
HOW DO I PIECE IT TOGETHER?
- The three core lifts of powerlifting – squat, bench press, and deadlift – serve as the cornerstone of a successful PowerBuilding program. For optimal results, it’s common to incorporate max effort/low rep range days to prioritize overall strength development of the muscles and the CNS, along with dynamic effort/low to moderate rep range days that emphasize rate of force production. During the dynamic effort days, the goal is to move the bar or implement as fast as possible within the designated range of motion.
- Develop an auxiliary training section that incorporates the principles and objectives of powerlifting and bodybuilding. The primary aim of the auxiliary section is to target a specific functional or aesthetic weakness that could impede progress. Limiting factors are inevitable in any sport and can hinder development. It could be a muscular asymmetry that is preventing the desired physique or a specific muscle’s function that is hindering performance in the Big 3. The selection, intensity, and purpose of each exercise are critical and should not be overlooked.
SAMPLE POWERBUILDING PROGRAM
Day 1:
- Back Squat: Find 5RM
- Press: 4 × 8
C1. Dumbbell Scaption: 3 × 12
C2. GHD Lower Back Extension: 3 × 12
D1. Seated Leg Extension: 3 × 10
D2. Romanian Deadlift: 3 × 10
Day 2:
- Deadlift: Find 5RM
- Pull-Up: 3 × max reps
C1. Dumbbell Shrug: 4 × 8
C2. Straight-Arm Pull-Down: 4 × 12
C3. Dumbbell Shrug on Incline Bench: 4 × max reps
Day 3: OFF
Day 4:
- Bench Press: Find 5RM
- Back Squat: 5 × 5 @ 80% of 5RM
C1. Bulgarian Split Squat: 3 × 10 (each leg)
C2. Chest-Elevated Push-Up: 3 × max reps
C3. Heels-Elevated Goblet Squat: 3 × 10
C4. Floor Chest Fly: 3 × max reps
Day 5:
A1. Barbell Biceps Curl
A2. Seated Overhead Triceps Extension
B1. Barbell Front Raise: 3 × 12
B2. Banded Lateral Raise: 3 × 12
B3. Dumbbell Rear Delt Fly on Incline Bench: 3 × 12
