Powerbuilding is a term that describes a certain type of training that has a specific goal and that uses specific methods to get there. Essentially, powerbuilding is what you get when you combine traditional bodybuilding with traditional powerlifting. To understand this, you first need to understand the differences between the two types of training…
Bodybuilding VS Powerlifting
Bodybuilding on the one is aimed primarily at building muscle size. To accomplish this, athletes will use longer ‘sets’ involving repetitions as high as 8, 10 or even 15. This enables the lifter to work for longer without putting the weight down, thereby increasing the total ‘time under tension’. By doing that, they are then able to swell the muscle with blood, oxygen, nutrients and ‘metabolites’ like growth hormone that stimulate growth. This causes the muscle to swell with sarcoplasm and fluids, becoming larger and ‘puffier’ while increasing muscle endurance.
Conversely, powerlifting involves training primarily for strength. The aim here is to lift heavier weights, which in turn recruits more of the explosive, fast-twitch muscle fiber. By doing this, you can then create more ‘microtears’ which are small tears in the muscle which will grow back thicker over time with rest. These grow back thicker when they’re repaired using protein in the diet, which in turn results in stronger muscle.
Powerbuilding
But what if you don’t just want to look good? And what if you don’t want to be strong, while potentially still looking thin or overweight? That’s where powerbuilding comes in, which is one of the best ways to achieve ‘athletic aesthetics’. And the principle here is simple: you combine the two types of training into one routine.
One way you can do this is by training for strength on some days and size on others. If you train four days a week for instance, you may do two days of powerlifting and then two days of bodybuilding. Alternatively, you might train for size and strength in the same workout – perhaps beginning by lifting very heavy weights a few times at the start of the workout and then moving on to higher sets and lighter weights as you progress.
And if you’re really ambitious, you can even create exercises that will target both kinds of hypertrophy in a single routine. Drop sets for example are one way you can do this!
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