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I am currently doing Wendler's 531 Big But Boring program (week 3 atm).I just wondered what everyone's thoughts were concerning powerlifting combined with bodybuilding type assistance, particularly for hypertrophy?In order to grow, would you do purely bodybuilding type training (i.e. body part splits - upper rep ranges)Or would you incorporate both (as per Wendler's programme) ?
I think it depends. Certainly the power lifting movements have a place in bodybuilding. It depends on your goal in general though, you're probably going to sacrifice some strength if you're focused purely on hypertrophy and vice versa but you can certainly do both to a certain degree. Personally, when I'm not close to a powerlifting meet I do squat/bench/deadlift generally in the 3-5 rep range towards the beginning of the workout. Then I do some higher rep movements later on. When I start getting close to a meet the reps drop to 1-2 and my assistance work gets cut way back. Right now my focus is on gaining as much size as possible so I'm really focusing on training a specific muscle trough a movement and not really worried too much about strength.
I am currently doing Wendler's 531 Big But Boring program (week 3 atm).I just wondered what everyone's thoughts were concerning powerlifting combined with bodybuilding type assistance, particularly for hypertrophy?In order to grow, would you do purely bodybuilding type training (i.e. body part splits - upper rep ranges)Or would you incorporate both (as per Wendler's programme) ?
You can do both, but I recommend a singular focus for greater results. I always suggest people build a good strength base FIRST, and cycle in occassional strength lifting phases, but when shooting for hypertrophy, stick to hypertrophy-only routines.If you are lifting for hypertrophy, in the 8-12 rep range, you will still gain strength. Maybe not as quickly as you will on a power routine, but your lifts will increase as the muscles respond to progressive resistance. It will just be more moderate strength increases, nothing exponetial.Powerlifters and strongmen don't really do much if any hypertrophy work, as 'looking good' isn't their goal. They stick to improving their lifts & strength. So, why should bodybuilders do much beyond focus on hypertrophy? A bodybuilder's primary focus is physique aesthetic, not shoving or yanking heavy-@$$ weights for a rep or two.I say pick your sport, and make that your focus. Be the best in your arena of choice.Cory
I am currently doing Wendler's 531 Big But Boring program (week 3 atm).I just wondered what everyone's thoughts were concerning powerlifting combined with bodybuilding type assistance, particularly for hypertrophy?In order to grow, would you do purely bodybuilding type training (i.e. body part splits - upper rep ranges)Or would you incorporate both (as per Wendler's programme) ?
You can do both, but I recommend a singular focus for greater results. I always suggest people build a good strength base FIRST, and cycle in occassional strength lifting phases, but when shooting for hypertrophy, stick to hypertrophy-only routines.If you are lifting for hypertrophy, in the 8-12 rep range, you will still gain strength. Maybe not as quickly as you will on a power routine, but your lifts will increase as the muscles respond to progressive resistance. It will just be more moderate strength increases, nothing exponetial.Powerlifters and strongmen don't really do much if any hypertrophy work, as 'looking good' isn't their goal. They stick to improving their lifts & strength. So, why should bodybuilders do much beyond focus on hypertrophy? A bodybuilder's primary focus is physique aesthetic, not shoving or yanking heavy-@$$ weights for a rep or two.I say pick your sport, and make that your focus. Be the best in your arena of choice.Cory
@Cory - What are your thoughts on Layne Norton's PHAT routine? Right now I'm doing CNS and just focusing on strength -- deads, squats, bench, shoulder press at 3x5...sometimes 4x5 if feeling good. My main goal is to gain some strength but keep volume down...which has been working out well so far.Once I hit my BF% goal on CNS (around 15%) I want to switch up my workout and switch to CBL. Main goal would be continued fat loss while adding lean mass. I was kicking around the idea of PHAT or Wendler's 5/3/1 with the accessory work.Both of those routines incorporate powerlifting and hypertrophy work together. But seems your opinion would be to focus on one or the other.I'm just trying to get some opinions on what to go with once I make that switch -- hopefully will happen in 1 - 2 months tops.Thanks
@Cory - What are your thoughts on Layne Norton's PHAT routine? Right now I'm doing CNS and just focusing on strength -- deads, squats, bench, shoulder press at 3x5...sometimes 4x5 if feeling good. My main goal is to gain some strength but keep volume down...which has been working out well so far.Once I hit my BF% goal on CNS (around 15%) I want to switch up my workout and switch to CBL. Main goal would be continued fat loss while adding lean mass. I was kicking around the idea of PHAT or Wendler's 5/3/1 with the accessory work.Both of those routines incorporate powerlifting and hypertrophy work together. But seems your opinion would be to focus on one or the other.I'm just trying to get some opinions on what to go with once I make that switch -- hopefully will happen in 1 - 2 months tops.Thanks
Absolutely no disrespect to Layne's routine, and Layne is highly successful -- ESPECIALLY considering he is a life-long sworn natural. Goes to show what you can do with hard work, and not quickly resorting to drugs. It also goes to show that you don't NEED drugs to obtain a worthy, impressive physique (despite the naysayers).That said, from a personal perspective, I've run programs that try to do both -- powerlifting / bodybuilding, typically called "power-bodybuilding". My muscle gains are decent, but NEVER as good as when I run straight hypertrophy (like classic volume or FST-7, etc.). Same can be said for when I just want to improve a lift -- I focus less on trying to build the muscle, and more on trying to increase the weight. Strength gain does not necessarily equal muscle gain; you can gain strength w/ little to no new mass.That said, I will (and do recommend) tossing in strength phases. For new lifters, I recommend building a solid strength base first (much like Ronnie Coleman recommends). Arnold, for instance, began lifting life as a powerlifter in Europe, and moved into bodybuilding. Another option is periodization: ascending, descending or undulating. Periodization is HIGHLY effective, and quite shocking.As with anything, the more you can focus on a particular end, the greater your results in that direction. Take cutting and bulking, for example...If you focus on cutting, your fat loss will be quicker. If you focus on bulking, your muscle gain will be faster. However, if you try to do both, which IS possible in the right conditions, your results will be slower for both (a recomp).I guess it depends on how quick you want a certain result. For example, if you are competing soon, or have a photo shoot coming up, it would behoove one to focus on a straight cut (not slower recomp).Back to the point: Let's say you're happy where your strength is, and you want to lift for new size utilizing that strength... you'd do best focusing on hypertrophy.Cory
Wanted to add:Johnnie Jackson (current IFBB Pro) is an example of this. He is a competative powerlifter, but he also competes in bodybuilding (IFBB events). He spends part of the year focusing on power, and then spends another part of the year working toward hypertrophy. He tends to do one then the other.Cory
@Cory – Thanks for the response! I hear what you are saying. I'm really excited to see how my body responds to CBL and higher volume/hypertrophy focus after having done a few months of CNS with lower volume/strength focus. Time will tell…
@Cory - Thanks for the response! I hear what you are saying. I'm really excited to see how my body responds to CBL and higher volume/hypertrophy focus after having done a few months of CNS with lower volume/strength focus. Time will tell...
Welcome.Experiment, see what works best for you. Everyone is unique, as are our responses. Part of the fun of physique arts is learning about yourself.Cory
I am currently doing Wendler's 531 Big But Boring program (week 3 atm).I just wondered what everyone's thoughts were concerning powerlifting combined with bodybuilding type assistance, particularly for hypertrophy?In order to grow, would you do purely bodybuilding type training (i.e. body part splits - upper rep ranges)Or would you incorporate both (as per Wendler's programme) ?
Being that I am having Josh Bryant do my programming, I may be able to help you out some.Does powerbuilding increase strength and size? Yep! In the last year, my strength level has gone through the roof, and my overall composition is a lot bigger. Here is a mock day for deadlift/back following 5/3/1Deadlifts - 5/3/1Shrugs - 3x12Rowing exercise - 5x5Pulldown exercise - 3x12Heavy Abs - 3x10The big thing that will make or break you with this though is attitude. If you are half assing, and not truly 100% putting everything you can into the workout, then don't bother.
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