Powerbuilding?

Can anyone give me advice as to how to create train in a "powerbuilding" style? You know, like mostly heavy powerlifting one rep max and heavy triples type stuff with some higher rep bodybuilding stuff on the side.

My goal is to get to 250 lbs at something like 15% bodyfat and to deadlift at least twice that. Right now I am 190-200 and 15% BF and my lifts suck. I don't want to be all show and no go --conversely, I don't want to be all go and no show.

 

Lifting heavy and eating food does all the "bbing on the side" you'll need.

 

Qft

 

A routine that has heavy lifting plus bodybuilding is

DeFranco's Training - Westside for Skinny Bastards A modified lifting program for "Hardgainers"

or

DeFranco's Training - Articles

 

Quoted for truth

Getting a name that's not INTERNET WARLORD will help too... Eat big, lift heavy, readthemotherfuckingstickies

 

So what kind of routine would you guys recommend to me? Something like Westside?

EDIT: Beaten

 

I RECOMMEND you readthemotherfuckingstickies.

 

Take a look at some of the logs here. Most, if not all, do 1-2 heavy ME lifts per session and then finish off the session with higher rep assistance work.

Your first step should be to get strong in the important lifts...these being:

• Squat
  Deadlift
  Bench
  Chinup
  Dips
  Rows
  Overhead Presses
  Explosive Pul

A routine like this could help you get started in the right direction...

Mark Rippetoe's Starting Strength

The S&P FAQ has some good routines as well.

Personally, though, I'd recommend with starting with Mark Rippetoe's program or the 5x5 routine listed in the FAQ. Once you build some basic strength and understand how good programming works, you will be able to properly assess your recovery abilities and what assistance movements would help your weaknesses in the movements listed above.

 

I like the Madcow Bill Star 5x5

 

pow

 

I don't know what training devices you've got access to at your gym but here's a really basic power building workout plan:

Day 1
Benchpress - Warm Up with a few sets of 12-20 reps and then work 4-6 sets of 3-8 reps each (where you shouldn't be able to get 9 reps with the weight you're using but where you can at least get 3 full range reps. This is the way all rep schemes in this workout works.)

Decline Bench - 3-4 sets of 6-10 reps (same "reps rule" as above.)

Seated Barbell Shoulder Press - 3-4 sets of 8-12 reps

Close Grip Benchpress - 3-4 sets of 8-12 reps

Day 2
Rest

Day 3
Lat Pulldown - Warm Up with a few sets of 12-20 reps and then work 3-4 sets of 8-12 reps

Low Cable Row - Warm Up with a few sets of 12-20 reps and then work 3-4 sets of 8-12 reps

Bent Over Barbell Rows - 3-4 sets of 6-10 reps (full range of motion and don't use your legs any more than you have to and keep your torso very close to parallel with the ground.)

Deadlifts - 4-6 sets of 2-6 reps and pause on the ground before each rep (make sure that your form is good too so you're protected from injury.)

Day 4
Rest

Day 5
EZ Curl Bar Bicep Curls - Warm Up with a few sets of 12-20 reps and then work 3-4 sets of 8-12 reps
Dumbbell Hammer Curls - 3-4 sets of 8-12 reps
Dumbbell Shrugs for Traps - Warm Up with a few sets of 12-20 reps and then work 3-4 sets of 8-12 reps
Barbell Shrugs for Traps - 3-4 sets of 8-12 reps
Forearm Barbell Curls Behind the Back - 4-6 sets of 12-20 reps
Dumbbell Forearms Curls - 4-6 sets of 12-20 reps

Day 6
Leg Extensions - Warm up with a few sets of 12-20 reps and then work 2 sets of 12-20 more reps where you can't get the 21st rep
Leg Curls - Warm up with a few sets of 12-20 reps and then work 2 more sets of 12-20 where you can't get the 21st rep
Barbell Squats (going below parallel) - Warm up with a few sets of 6-10 reps and then work 4-6 more sets of 4-8 reps each
Barbell Front Squats - 3-4 sets of 6-10 reps each (again, with a full range of motion)
Leg Press - 3-4 sets of 12-20 full range reps each (don't waste your time with 1/2 reps)
Standing Calf Raises - 3-4 sets of 12-20 reps each
Seated Calf Raises - 3-4 sets of 12-20 reps each

Day 7
Rest

Then start all over again with Day 1

Use good form
Train with a spotter (but not a "hands on" spotter)
With each sets n reps scheme you should be able to get at least the minimum # of reps with each set but you shouldn't be able to get more than the maximum (add weight if you can.)
Train with a full range of motion
Don't rest more than a couple of minutes between each working set.
Add in your abdominal training when you train cardio and I suggest doing medicine ball work for that.
Make sure that you're eating 4-6 meals per day and that each meal has a good amount of protein in it and a lot of healthy foods like fresh fruits and veggies, whole grain carbs, healthy fats, ect.

Stay Strong,
Sean
Hardcore Powerlifting

 

^^^ That's even more volume than I write into my bodybuilding routines.

Calm down, I read everything in these stickies over a year ago.

And I have already gone through Rippetoe's and the 5x5, I am not a complete beginner.

 

Good point - the Sticky's couldnt possible change, or be added to, in a year.

EDIT:

 

Last edited by SmashiusClay : 03-11-2007 at 06:48 PM.

 

Too many people assume that bodybuilding and powerlifting are incompatible.

As others have said, eat clean and lift heavy (using basic compound lifts).

You would be surprised how easy it is to achieve a relatively low body fat percentage while placing a priority on strength.

Ever seen olympic lifters in the non SHW category? They are ripped to shreds and stronger than you or I will ever be.

 

Most powerlifters are adding more bodybuilding and auxiliary work on the side, since you can't train like a powerlifter 5 days a week. Good luck doing it 4 days a week.

Do a 10-day cycle:
1.) Squat heavy/pull for speed
2.) Bench day 1: triceps and heavy lockout work
3.) Pull heavy/squat for speed (think triples)
4.) Bench day 2: heavy bench

This works. Train 3 days a week and fill up the other 2 with auxiliaries. Check my log, since this is what I'm doing and it'll give you a better idea.

 

Truth. Fat powerlifters/oly lifters are fat because they eat garbage because they don't care about looks. Lots of them outside of SHW's are fucking jacked.

Captain Kirk @ 275:


Evegny Chigishev:


Matt Kroczaleski:


Dave Gulledge:


Chinese weightlifters:

 

Yum.

Thank you for that post (modulo the Asian guys. If I've learned anything from S&P, there's nothing under there for me...)

 

Talking about volume:

Here's the legendary Riku Kiri's training routine from 1996.

He also favored long and thorough warmups. An older guy who had work at the same gym with Riku said that if they arrived the same time, Kiri was just finishing his warm-ups when he was finishing his work-out


AUTUMN/WINTER

Training

Monday-heavy bench press, light dips, seated behind the neck press, seated dumbell press.

Tuesday-squat, good mornings, thigh extensions, abs, trunks.

Wednesday-restoration.

Thursday-narrow grip bench press, military press.

Friday-bent over row,rack pulls every second week, pulldowns, pulley rows, hammer curls.

Saturday-light squat, thigh extensions, abs, trunks.

Sunday-restoration.

SPRING/SUMMER

Training

Monday-light bench press, heavy dips, seated behind the neck press, lateral raises, hammer curls.

Tuesday-narrow stance squat, good mornings, calf raises, abs, trunks.

Wednesday-cycling, swimming, walking.

Thursday-military press, narrow grip bench press.

Friday-deadlift, rack pulls every second week, abs, trunks, lateral raises,hammer curls.

Saturday and Sunday-shuttle sprints.


Best Lift's:
-400kg squat in 1988 in gym.
-302.5kg bench press in 1991 in seminar.
-300kg single arm deadlift in 1991 in seminar.
-352.5kg deadlift for seven reps.

Competition Win's:
-Finland's Strongest Man 1988, 1993 and 1994 (every year he entered).
-European Hercules 1990, 1991, 1992 and 1993 (every year he entered).
-Europe's Strongest Man 1995, 1996 and 1997 (every year he entered).
-World Grand Prix 1988 and 1996.
-Powerlifting IPF junior total world record

YouTube - Riku Kiri benchpress!!

 

Is it just me or is this the flag of Indonesia on his suit?