How Powerlifting Can Enhance Your Bodybuilding

 

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Increasing your strength can have a drastic impact on the results of your bodybuilding training by allowing more weight to be used in volume training. Incorporating powerlifting into your program rotation is a great way to add strength while giving your body a. Powerlifting is much harder on the nervous system when compared to the bodybuilding style training, so we must strive to improve neural recovery between workouts. Power Drive can and should be utilized for its role in giving the nervous system the raw materials it needs to regenerate itself.

Improve Your Powerlifting To get really, really good at powerlifting you need to do the obvious things like learning the technique, practice the movements, and build a good deal of strength. This is your foundational work. The nature of hypertrophy training is to induce muscular fatigue, increase blood flow, and create an anaerobic environment, which in turn stimulate muscle synthesis and growth. Over time, athletes. Another help: Chalk. “It aids your grip when deadlifting and benching, and improves the tightness of your squat,” Collins says.

Many powerlifters invest in specialized equipment like knee. Powerlifting training is a great way to build strength and physical power and add slabs of thick muscle to your physique. To get an idea about performing in powerlifting I have put together some useful information including judging the three main lifts. Keep your elbows tucked in to your side and use your strong triceps to help the lift. The Bench Press Strength! manual contains the appropriate volume and intensity of triceps work to prepare your arms.

Use your whole body in the lift. Push against the floor with your feet. Up your fats a bit to reach the minimum (0.4g/lb). You can do this by lowering protein, which you are above the minimum for, or carbs.

Some people fear mercury poisoning from tuna, especially if you’re eating 2 cans for lunch everyday. If you want to see what you’re made of, powerlifting can help to increase your tolerance to negative thinking, pain, and soreness. Bodybuilding Cardiovascular Health: By increasing the amount of lean muscle tissue you have along with staying dedicated to cardiovascular exercise, bodybuilders have fantastic heart health.

Powerlifting focuses on maximal strength, for which the American College of Sports Medicine advise basing your training around heavy sets of one.

List of related literature:

In the following chapters, you will learn evidence-based principles for growing muscle and improving strength so that you can achieve similar results to my clients and the hardworking people following my training system.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

to attain, are, in fact, by-products of sound performanceoriented strength and conditioning programs—not oldschool, single-muscle exercises or traditional bodybuilding programs.

“Men's Health Power Training: Build Bigger, Stronger Muscles Through Performance-Based Conditioning” by Robert Dos Remedios, Michael Boyle, Editors of Men's Health Magazi
from Men’s Health Power Training: Build Bigger, Stronger Muscles Through Performance-Based Conditioning
by Robert Dos Remedios, Michael Boyle, Editors of Men’s Health Magazi
Potter/Ten Speed/Harmony/Rodale, 2007

In addition to providing encouragement, the personal trainer should educate the client about how the slower gains due to hypertrophy will result in enhanced strength and improved physical appearance.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

These suggestions apply to recreational bodybuilders with 2 to 3 years’ experience and to advanced and professional bodybuilders and strength trainers.

“Serious Strength Training” by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
from Serious Strength Training
by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
Human Kinetics, Incorporated, 2012

Brad J. Schoenfeld, “The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training,” Journal of Strength and Conditioning Research, 24, no.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

The book Designing Resistance Training Programs has a chart that explains it this way: During the first week or two of training, almost 100 percent of the gains you make on your lifts come from neural factors.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

Sure, the aim of bodybuilding is to develop greater muscle size and improve physical appearance, but they are by no means the only reasons individuals train with weights.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

One thing to keep in mind about genetics and bodybuilding is the power and influence of the mind.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Just as there is room for machine and isolation exercises even when choosing the best exercises for the best results in bodybuilding, there is room for other forms of lifting as well.

“Vegan Bodybuilding and Fitness” by Robert Cheeke
from Vegan Bodybuilding and Fitness
by Robert Cheeke
Book Publishing Company, 2011

Despite the above research, sole reliance (or rather assumed best practice) on the above “body-building” style programming to design hypertrophy-based sessions has become contentious.

“Advanced Strength and Conditioning: An Evidence-based Approach” by Anthony Turner, Paul Comfort
from Advanced Strength and Conditioning: An Evidence-based Approach
by Anthony Turner, Paul Comfort
Taylor & Francis, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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32 comments

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  • Hey can u tell me ur workout every week, and the set range, because I’m changing things up right now so I want to try new things, but I like how you mix stuff pls help lol

  • Someone could help me I have a channel of Gym (Bodybuilder) and I find it hard enough to grow by that I am new to YouTube, someone I could help renamed by my channel? Thank you for the understanding

  • Hey bro great video, make sure you don’t go wider then the index finger on the ring, otherwise your bench stance want be legal in comp

  • Man, always love watching you put in work. Can’t wait to see how much stronger you get by your meet in February. Seeing your results is just going to push me even more for my next meet in March.

  • This 700 deadlift and 400 bench coming up has got me gassed up!! Also, you thinking of bodybuilding in 2017? Cause honestly if you hit a 1700 total and place top 3 at a show in one year. I think that makes you a youtube God.

  • Agree.
    I’ve shrunk my powerlifting cycles to either 4 wks with a deload right after, or 6 wks with a mini-deload at 4 wks. In either case, I go back into a bodybuilding phase for at least a month before I even think about a Power phase again.
    I like high frequency bodybuilding work. One BB phase, for upper body I just did variable hand position pushups and pull-ups like 2-3 times daily, plus a few band movements, 4-5 days on and 1 day off, with only lunge and jump variations for legs, plus core. It set up a great foundation for the next power cycle. It was so easy to find the time for too. The body likes the frequency change, and it rips you out a bit. Which is helpful after the calorie surplus you accrue in a PL phase. Think I’ll even go back to that next week after I finish this PL phase, to start a 3 month countdown to a PL meet.
    In contrast, as a young guy 20+ yrs ago when I powerlifted, I’d stay on PL for 2-5 months straight, then stagnate, or run into muscle strains from over-use imbalances and overtraining, not to mention getting a little chubby. I feel the opposite happens on a BB cycle. You BB too long straight, and you really don’t get that much stronger, unless you have PL phases. Alternating phases is really important if you want size with power. That’s why you see guys that look like bodybuilders that really aren’t that strong, and powerlifters that are only modestly jacked that are ridiculously strong.

  • Brandon please reply do high volume works for natural lifters because I cant trust any natties on the web. Ive been strength training mostly but want to make aesthetics goals as well

  • Caitlyn Jenner: My age; ten times the man that I will ever be; much, much more successful with the ladies (I could’ve added at least 3 more “muches”) AND Caitlyn is now..a woman. (Were I to disagree, Caitlyn is able to kick my butt, too) Oh, I nearly forgot, her XY genitalia is probably larger..and more functional. All joking aside, thanks for this video.

  • That guys is a Crossfitter mane! hahahahah
    I use Powerlifting to help bodybuilding, Trying to go low reps to gain strength, so I can increase my 10 rep max to make dem gainz.
    Great video, dont know how I missed this one.

  • hey i always do pyramid sets 15reps,12,8,6,4 maybe 2 or 1 rep max does that make me a body/powerlifter because i really don’t know all i know is that it works for me

  • I do the bodybuilding shiz solely for vanity reasons but it’s a struggle as I’m always exhausted by the time I get to that part of the workout

  • 5/3/1 Boring but Big. Pick up something heavy, put it down, then repeat. Assistance work: Pick up something not as heavy, put it down, then repeat several more times.

  • For gains in strength, do you think these volume oriented workouts should still be done with main compound lifts, or actually go towards accessory or isolation lifts like body building?

  • Is there any bodybuilding split you recommend? Like an upper lower or maybe a program that is set in stone for building muscle, asthetics porpuses.

  • Man I love this!
    I always utilise a bodybuilding and powerlifting style of training
    Bodybuilding = to create more muscle
    Powerlifting to increase strength therefore increase your capacity to lift more in hypertrophy reps

  • Struggling right now, hell i might even be regressing. As an older lifter who started lifting regularly late last year i have already exhausted my newbie gains and am finding it difficult to settle in routine that have some predictable gains. I will be looking to incorporate what you said into my programming. Your videos are always informative please keep up the good work.

  • @Brandon Campbell I scoured iTunes for your new single but to no avail. Disappointed you are holding out on us like this, your fans deserve better.

  • I got back into lifting last February. My coach has told me a few times they can see how it has positively helped my game. My frames are stronger, I’m able to hip bump harder, and my grips have become a lot stronger. It never hurts being stronger.

  • Nice talk. And very true!

    being too sport specific can 1. make training unenjoyable and 2. Leave weaknesses in muscularity ie pressing a lot = great front delts, but poor rear delts. Which can cause some Snap, Crackle, and pops.

    First video I’ve watched in a while with no sexual innuendos ��

  • I believe Omar and Greg Nuckols said it best, “A bigger muscle has the potential to be a stronger muscle.” Great video, Brandon. Cheers.

  • Thanks for your input, your knowledge is always really useful. I think the most useful program for building muscle will always include big heavy compound lifts. I would always recommend someone trying to achieve the goal of both increased strength as well as increased muscle size.

  • Most if not all fighters incorporate some form of strength and endurance training into their training programmes. Although it is true that the best way to get good at bjj is to do bjj, it is also true that you can’t train when you are injured and you can’t roll for a sustained period if your conditioning is poor. Not everyone gets to train bjj everyday also so twice a week bjj say will certainly need to be complimented by other excercise. Crucially, there is most likely to be a few big guys in the dojo and they will excert a lot of stress on joints etc which need to be supported. Flexibility and hip flexure movement are central to an effective game: that triangle isn’t happening if the legs wont get up high. Personally, I recommend bodyweight training; yoga, resistance bands and kettlebells. Some strenghth training and maybe static weights for weak areas if necessary. For people who can’t get to the dojo often I would say use a heavy bag or grappling dummy to work on drills for movement and positioning.

  • simple, test your strength with 20 rep squats, deads and bench, add weight if you get through, all the reps all the weight, there’s no need to lower your intensity if it’s lighter than what you’d use for a triple.

  • Brandon in regards to this video, which would you think would be better for size/hypertrophy? BBB or the 5/3/1 bodybuilding template? Strength is already the main staple in both variations. So was wondering on your opinion. Thanks and keep up the great work!

  • Darker skin and using auto-tune? Brandon is now T Pain.

    Ever since I started incorporating lower rep strength days (mainly squats/deads) rather than just hypertrophy, I made some of the best gains of my life. Good video

  • Would you suggest switching between periods of body building splits and strength programs, or just sticking more to one while adding a few movements for the other?

  • I think about this very subject a lot for my own training, so I enjoyed hearing your thoughts on this. Do you have an opinion on how to structure different kinds of work in a training programme? Sometimes, when I do a 4-day upper / lower split, I like to incorporate both strength and hypertrophy work in the same session. (I know many others prefer to split them up.) Other times, doing full body workouts 3 days a week, as I’m doing now, I like to do different types of work on separate days. In the past I’ve tried organising the work into separate training blocks, however, I found I really hated that. On the other hand, at least in theory, the latter should actually yield the best results.

  • Thanks for clarification on hypertrophy. Been struggling to better understand. Do you think one way or the other (strength training vs hypertrophy) is better at raising BMR? Being strong is nice, but I want to eat more guilt free donuts and burn more fat.

  • A bigger muscle is a stronger muscle (more potential for force production capacity which is what powerlifting is anyway). Simple as that.

  • @biolayne is my favorite example of bodybuilding powerlifting crossover. Jacked and tan to tha max and smart, can your brain be jacked and tan….?

  • Brandon how my supposed to believe you on this subject when it’s obvious just by looking at you that you have not worked out like a bodybuilder in a long time? Srsly

  • Bodybuilding and powerlifting are two sides of the same coin. I want to be big like both, be ripped like a bodybuilder and have the strength of a powerlifter. Horseshoe triceps, lower biceps and inner pecs can be damned!