Bodybuilding vs Powerlifting

[Michael Scally MD]

Full-Text at Link.

Schoenfeld BJ, Ratamess NA, Peterson MD, Contreras B, Tiryaki-Sonmez G, Alvar BA. Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men. J Strength Cond Res. Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men.pdf

Regimented resistance training has been shown to promote marked increases in skeletal muscle mass. Although muscle hypertrophy can be attained through a wide range of resistance training programs, the principle of specificity, which states that adaptations are specific to the nature of the applied stimulus, dictates that some programs will promote greater hypertrophy than others. Research is lacking, however, as to the best combination of variables required to maximize hypertophic gains.

The purpose of this study was to investigate muscular adaptations to a volume-equated bodybuilding-type training program versus a powerlifting-type routine in well-trained subjects.

17 young men were randomly assigned to either an HT group that performed 3 sets of 10RM with 90 seconds rest or an ST group that performed 7 sets of 3RM with 3 minutes rest.

After 8 weeks, no significant differences were noted in muscle thickness of the biceps brachii. Significant strength differences were found in favor of ST for the 1RM bench press and a trend was found for greater increases in the 1RM squat.

In conclusion, this study showed both bodybuilding- and powerlifting-type training promote similar increases in muscular size, but powerlifting-type training is superior for enhancing maximal strength.

 

[Oregongearhead]

^^^^ Which is exactly why Im throwing in 2 weeks of 3 reps at the end of my standard HST program (15-10-5-3) then Im taking 12 days off and starting it over again.....

 

[ApeShitFuckJacked]

Full-Text at Link.

Schoenfeld BJ, Ratamess NA, Peterson MD, Contreras B, Tiryaki-Sonmez G, Alvar BA. Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men. J Strength Cond Res. Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men.pdf

Regimented resistance training has been shown to promote marked increases in skeletal muscle mass. Although muscle hypertrophy can be attained through a wide range of resistance training programs, the principle of specificity, which states that adaptations are specific to the nature of the applied stimulus, dictates that some programs will promote greater hypertrophy than others. Research is lacking, however, as to the best combination of variables required to maximize hypertophic gains.

The purpose of this study was to investigate muscular adaptations to a volume-equated bodybuilding-type training program versus a powerlifting-type routine in well-trained subjects.

17 young men were randomly assigned to either an HT group that performed 3 sets of 10RM with 90 seconds rest or an ST group that performed 7 sets of 3RM with 3 minutes rest.

After 8 weeks, no significant differences were noted in muscle thickness of the biceps brachii. Significant strength differences were found in favor of ST for the 1RM bench press and a trend was found for greater increases in the 1RM squat.

In conclusion, this study showed both bodybuilding- and powerlifting-type training promote similar increases in muscular size, but powerlifting-type training is superior for enhancing maximal strength.

I love these types of studies, but I have a few questions and opinions.

Why did they only mention there were no significant changes in the bicep? Were their significant changes elsewhere? Why would they not measure any other body part?

I think the bicep would be a poor choice for measuring change compared to a chest width measurement as this incorporates multiple much larger muscle groups into the measurement leaving greater room for change and observable differences.

That being said It's still actually pretty impressive that no significant difference was observed considering 7 sets of 3 reps is a lot more work than 3 sets of 10 reps.

And IMO it's much easier to up the volume of sets with BodyBuilder style training.

I wonder what would have happened if the BB group had done even just 5 sets instead of 3.

Probably would have beat the ST group in size by a decent amount.

I prefer strength training though and hardly ever surpass 8 reps in a set.
This last cycle I have been staying around 8-10 though as I intended to put on some extra size.

 

[TheGuy85]

It's funny that I see natty power lifters who are just as big as "body builders" who are running gear. Not to mention they are stronger. I gave up on bodybuilding routines a long time ago and good riddance.

 

[deadliftinghorse]

^^^^ Which is exactly why Im throwing in 2 weeks of 3 reps at the end of my standard HST program (15-10-5-3) then Im taking 12 days off and starting it over again.....

I'm about to start an HST program and I like your suggestion. Tell me though, when you start dropping down to 5 and 3 rep sets are you still gonna do 2 sets per exercise or are you gonna throw some more sets in there?

 

[ApeShitFuckJacked]

It's funny that I see natty power lifters who are just as big as "body builders" who are running gear. Not to mention they are stronger. I gave up on bodybuilding routines a long time ago and good riddance.

Natty power lifters aren't natty...they just run short esters

they stop before a comp and get back on once it's over.

I love powerlifting but I'm not going to say that it's better for putting on size..It just isn't.

I really wish it were but it's not.

I actually just got some halo to run with my strength training

 

[Demondosage]

Bottom line is if your pushing yourself and challenging yourself on a consistent basis, then your going to grow. I will say this though, bodybuilding and higher reps are safer, and anyone in it for the long haul would be better off bodybuilding.

Powerlifting is boring to me. Especially when they spend all this time getting ready for 2 fucking reps, or attaching bands or chains or this and that. It's just like , motherfuckers are you going to lift the damn weight or what? Or how about sniffing those ammonia capsules, yea that's real bright. Let's walk around with a gut, high blood pressure, and sleep apnea just to bench press another couple hundred pounds...wait, take away the equipment and see what it is. I can't stand powerlifting, every fat fuck I know is a powerlifter, it's a great excuse to be a slob actually. Don't talk shit about bodybuilders just because you can't stop eating Mcdonalds

 

[Oregongearhead]

I'm about to start an HST program and I like your suggestion. Tell me though, when you start dropping down to 5 and 3 rep sets are you still gonna do 2 sets per exercise or are you gonna throw some more sets in there?

Thats a good question 3x2 isnt very much is it ? Maybe I should go at least 3x3 . I'll cross that bridge and gauge how it feels when I come to it . Thanks DLH .....

 

[TheGuy85]

I'm not a power lifter, the power lifters I know, some are fat, some are fucking diesel. The bodybuilders I know they got a nice build but they could be stronger. Why not add weight to the bar and actually gain some strength on compound lifts instead of doing a million isolation exercises.

For what I do endurance and strength are going to help me a lot more than just looking good (that just comes with aerobic and weight training). It's sad when I see a 160lb 19 year old teenager out lift (on some compound lifts) a guy who has been bodybuilding and running gear for years. Someone 40lbs lighter than you out lifting you in some areas should motivate you to throw some weight on the bar. Especially if the person has been training several years less and hasn't used AAS.

The real question is how beneficial are bodybuilding routines for novice lifters that aren't very strong. They may as well do push ups and jump squats with the amount of weight they are lifting for 10 reps.

 

[TheGuy85]

Overuse injuries are very common from adding too much volume.

 

[fizzisnumerouno]

Natty power lifters aren't natty...they just run short esters



they stop before a comp and get back on once it's over.



I love powerlifting but I'm not going to say that it's better for putting on size..It just isn't.



I really wish it were but it's not.



I actually just got some halo to run with my strength training

You start the halo yet?

 

[TheGuy85]

I'd be interested to see some legit halo. Usually you end up bloating up or getting the achy, dry joints, meaning somebody slipped you some
Dbol, anadrol, or winstrol. I don't trust any source for halo or var honestly. I hear it is way easier to get ahold of it over in the UK though.

 

[ApeShitFuckJacked]

You start the halo yet?

No I haven't got it yet not to mention I broke my wrist.

I'm saving the orals until my wrist fracture heals but I'm going to keep using Tren and test and add 4iu HGH a day. (Hopefully this helps heal it quicker doc said 6 weeks before I can use light weights)

I've got 11 weeks left and 6 of them are going to be real shitty.

I'm going to keep training but I will probably run the halo and var last 5 weeks only now.

It's Astro halo btw.

 

[illuminatty]

Personally I see better results with lighter weights and pushing 8-10 reps with perfect form, good m2m connection and squeezing the living crap out of the muscle on every rep.

I lifted heavy 3-5 reps I got strong as hell but body was aching and didn't grow as much.

 

[fizzisnumerouno]

Personally I see better results with lighter weights and pushing 8-10 reps with perfect form, good m2m connection and squeezing the living crap out of the muscle on every rep.



I lifted heavy 3-5 reps I got strong as hell but body was aching and didn't grow as much.

Time under tension

 

[TheGuy85]

I might do 8 reps as a back off set after heavy work. But that's it. Never saw anything good from high reps alone, never got stronger or bigger. I wasted my first year of lifting doing workouts out of books like Arnold's encyclopedia. Only way I see anyone benefitting from high reps is if they can push heavy weight first. If your repping 315 for sets of 10 on bench you should benefit (example) but new guys that can barely get 135 for 10 may as well stick with push ups if they are doing high reps only.

Too much volume coupled with heavy weight and low reps can do bad things to you as well. You do enough volume with weight close to your 1 rep max and you will notice your joints will start to hurt, u will feel lethargic, and you eventually will see lifts start decreasing. That's when it's time to take a short break or deload.

 

[fizzisnumerouno]

I might do 8 reps as a back off set after heavy work. But that's it. Never saw anything good from high reps alone, never got stronger or bigger. I wasted my first year of lifting doing workouts out of books like Arnold's encyclopedia. Only way I see anyone benefitting from high reps is if they can push heavy weight first. If your repping 315 for sets of 10 on bench you should benefit (example) but new guys that can barely get 135 for 10 may as well stick with push ups if they are doing high reps only.



Too much volume coupled with heavy weight and low reps can do bad things to you as well. You do enough volume with weight close to your 1 rep max and you will notice your joints will start to hurt, u will feel lethargic, and you eventually will see lifts start decreasing. That's when it's time to take a short break or deload.

It's important to switch up for sure... Basic muscle shock idea. I've done 12,10,8 max rep for a few months then switched to 5 or less reps per set and saw growth with the low rep...of course everyone responds differently.

 

[TheGuy85]

Periodized training? I usually do 5 reps or less, rarely ever singles or even doubles (they are usually missed triples). See best strength progression at 3 reps and my last set, depending on workout day, will be a back off set of 8 reps which I increase weight periodically. The higher rep range on the last set seems to help though I don't know why. I'd rather drop a triple for a back off set of 8, usually when cycling. My back off set I add around 2.5 lbs on every workout while on cycle. When I come off, volume goes down by using less sets and I drop my back off set for first week of pct and add it back in the following week at a lower weight. My first week of PCT I may only work up to 1 work set. I have found this to help maintain strength gains without overreaching until my natty test levels come back.

I've been playing around with a lot of things lately, mainly how I workout immediately post cycle. But I have also found running LEGIT torem with aromasin has really helped me hold onto gains. I was to the point that I was going to start bridging into my PCT with low dose oral (this is not bridging through PCT, people get this confused) because I was losing so much of my gains.

I been playing around with Bill Roberts 2 on 2-4 off and didn't have much success with his stated method. However I tweaked it, front loading test prop and tren ace as he recommends, but also adding an oral and TNE in the mix. The TNE and oral kicks things off a lot quicker and you can run TNE and oral till day 14 while stopping prop at day 10-11 and tren at day 12-13. Also I found running TNE for first 3 days along with Frontload on day 1 and usual prop dose. Then I just use TNE preworkout.