blog

Power Lifting & Bodybuilding Combined

Posted on 20. Dec, 2010 by in Exercises, Muscle Mass, Strength & Power

Power Lifting & Bodybuilding Combined

Believe it or not, Powerlifting and Bodybuilding can be complimentary.

In fact these two modalities form a significant portion of the Lean Hybrid Muscle system.

If you’re a bodybuilder looking to get stronger or a powerlifter looking to sculpt his physique, looking into those “other guys’” workouts just might yield you the results you’re looking for.

The key to successfully combining these two formerly disparate modalities lies in the proper sequencing of exercises.

Powerlifting focuses on three main lifts; the bench press, the squat and the deadlift.

Just as bodybuilders separate their workouts into body part days (i.e. “arm” day, “chest” day, “back” day, etc.), powerlifters have specific lift days.

That might mean Monday is deadlift day, Wednesday is bench day and Friday is squat day.

Powerlifters strive for near maximal lifts, therefore rep schemes are low, rarely more than 5 reps per set.  Think six sets of 3 or five sets of 4.

To gain the benefits of bodybuilding add complimentary exercises from bodybuilding after the main lift.

That might mean working chest and arms on bench day, back and abs on dead lift day and legs on squat day.

In the bodybuilding phase of the workout shoot for higher reps.  This is where you get your hypertrophy so think sets of 8-12 reps.

Only hit your big lifts once a week.  You can fill in the intervening days with cardio and/or specialization workouts.

The Lean Hybrid Muscle system has some killer hybrid cardio workouts that build power as well as burn calories.

Powerlifting can work well in a bodybuilding workout.  Hit the big lifts once a week, keep the reps low and lift HEAVY.  Follow up with bodybuilding exercises that train the muscles utilized in your big lift.  Hit cardio on the off days and watch your strength as well as your muscles grow.

Get Stronger!

Leave a Reply