Does a Powerbuilding Program Exist?

Bigger Stronger Leaner
1

Hey guys!

I’m wondering if you guys know any programs which has a combination of powerlifting plus bodybuilding?

I only know so far is Wendler 5/3/1, P.H.A.T and there is a program I’m not sure what it is called, but it’s like week 1 of power only, and week 2 hypertrophy, and after the completion of week 2, you go back in week 1.

The reason I’m asking is that I really really really really love to do powerlifting, plus adding assistance for the bodybuilding program :smiley:

Much appreciated if someone could reply me back!

Thanks!

2

Check out some of Josh Bryant’s work. He trains Branch in the off-season. You can Google him or check out some of his articles on EliteFTS.

3

Metroflex Gym Powerbuilding Basics by Josh Bryant and Brian Dobson has over 50 programs in it and costs under $20.

You can buy it on Dave Tate’s site. elitefts

4

Thank you so much for the reply!

Have you guys tried it personally any of the program before? If so, what is your experience with it?

5

Thank you for your reply! I appreciate it a lot!
Just wondering have you guys tried any of those workout program before? if so any experience with it?

6

I’ve read some of Josh’s stuff but sorry haven’t tried it

7

It’s my preferred style of training as you get to use a lot of variety in rep ranges. If I just pushed heavy every session I would burn out plus at my age I have a lot of chronic injuries which I have to be careful of.

Training in a powerbuilding style allows you to train in cycles where you work up and add weight each week on a given lift (usually a powerlift but you can do it on Close Grip Bench, Overhead Press, Bent Over Row etc…) The cycle in my case lasts for 6 weeks then I back off and work up again. There are many different ways of doing this but one popular method is to start with higher reps then lower the reps every 2nd week or so whilst increasing weight. This approach is popular with cycles that last around 12 weeks and is how many top powerlifters such as Ed Coan and Bill Kazmaier trained.

With powerbuilding though you also train some exercises just like a body builder would with reps in the 12-15 range for example. So you gain strength with a powerlifting style and muscle with a bodybuilding style hence the name powerbuilding.

An example of a typical session is:
Bench press ramp up to 1-2 sets of 3 reps.
Low Incline Dumbell Press 3 sets of 5-7 reps.
Weighted Dips 3 sets of 12-15 reps.
Bent Over Lateral Raises 3 sets of 10.
Standing lateral Raises 3 sets of 12.

Many Powerbuliding routines use antagonist muscle groups such as in the above example bent over rows and seated cable rows could be used in place of the lateral raises . Some programs will have a couple of tricep exercises whilst others will have some biceps training on this bench day. All those things are determined by your overall program and where and when certain movements are trained.