<img height="1" width="1" style="display:none" src="https://www.facebook.com/tr?id=424649934352787&amp;ev=PageView&amp;noscript=1">

NIFS Healthy Living Blog

Powerbuilding: The Middle Ground Between Powerlifting and Bodybuilding

Davin_lift1Over the last couple of years, I’ve noticed an increasing trend in bodybuilders and physique athletes migrating toward the sport of powerlifting. I’m no exception. I spent the first eight or so years of my lifting career focused almost exclusively on bodybuilding. Eventually, however, I got tired of the culture, the subjective judging criteria, and the politics involved in the sport. I decided that I’d rather be strong and functional rather than just big and muscular. Over the next couple of years, I began focusing more and more on strength-specific training. Eventually, this led me to my first NIFS Powerlifting Competition back in 2016.

How Are Bodybuilding and Powerlifting Different?

In case you’re wondering how the two sports differ, I’ll go ahead and give a brief overview of each of them. Bodybuilding is a sport that emphasizes muscle size, shape, symmetry, and definition. Competitors train specifically with the goal of inducing hypertrophy in their muscles. Much like a sculptor, they sculpt their own bodies with these specific goals in mind. On the competitive side of things, there’s absolutely zero emphasis on physical performance. It doesn’t matter how much weight you can lift, but rather, it matters how much weight you look like you can lift. The judges make their decisions based on the aforementioned criteria, of course, coupled with their own subjective bias.

Powerlifting, on the other hand, is sport in which athletes are ranked according to their combined strength on three specific barbell movements. They compete in a max squat, bench press, and deadlift. The total amount of weight lifted is added up and then usually a strength-to-weight ratio is calculated using what is called, the Wilks Coefficient.

The Rise of Powerbuilding

Powerbuilding has emerged as a sort of hybridization of the two sports. Bodybuilding and powerlifting each have their own respective training styles and dietary practices that ultimately lend themselves to the specific outcomes of maximizing strength or maximizing hypertrophy. Thus, powerbuilders are essentially bodybuilders who have decided that they want to be as strong as possible, or they are powerlifters who have decided to prioritize aesthetics as well as strength.

To the layperson, it would seem like these two goals should go hand in hand. I mean, it makes sense that a strong person would have big muscles, and a person with big muscles would be strong. Technically, this is true to some degree. Early on, hypertrophy will be the most predominant adaptation seen in response to any resistance training program. In accordance with the principle of “general adaptation syndrome,” as the muscle becomes more adapted to the presented stimulus, it will require greater intensities and more specific overloads to elicit a response. This is where the principle of specificity comes in to play.

Strength Training vs. Hypertrophy Training

According to the American College of Sports Medicine (ACSM), to most efficiently train for strength, a person should perform 1–3 sets of 8–12 repetitions using a load that is 60–70% of their one-rep maximum (1RM) for novice to intermediate lifters; and 2–6 sets of 1–8 repetitions at 80–100% of their 1RM for advanced lifters.

Inversely, to maximize hypertrophy, the ACSM recommends that a person perform 1–3 sets of 8–12 repetitions at 70–85% of their 1RM for novice to intermediate lifters; or 3–6 sets of 1–12 repetitions at 70–100% of their 1RM for advanced lifters.

The recommended rest periods range from 2–3 minutes when working at higher intensities to 1–2 minutes when using lighter loads. In some training programs you might even see rest periods of 3–5 minutes between sets to allow for optimal recovery and performance on each set.

For more information on resistance training guidelines, see https://www.acsm.org/docs/brochures/resistance-training.pdf.

As you can see from the above guidelines, the type of training required to maximize muscle size is different than the type of training to maximize muscle strength. According to a meta-analysis performed by Dr. Brad Schoenfeld in 2016, most of the research has demonstrated that there is a direct correlation between hypertrophy and volume (total sets and reps performed). Since strength-specific training usually consists of training with lower volume at higher intensities, it stands to reason that it is less hypertrophic overall. Even though there is a fair amount of overlap between the two training styles, optimizing muscle size ultimately means sacrificing some muscle strength. The same could be said about strength training. In order to train at higher intensities, the volume must be reduced to avoid injury and overuse.

Make Your Choice

So what does this all mean? Powerbuilding is a tradeoff of sorts. This is especially true when reaching beyond the levels of basic strength and fitness. Initially, the body will react to any sort of resistance training by developing larger and stronger muscles. When that adaptation stops, it starts to become a matter of prioritization. One must choose where they’d rather go. The same could be said about distance running and bodybuilding, or perhaps rock climbing and powerlifting. You can be moderately proficient at both endeavors, but in order to really excel at either, you’ll have to sacrifice the other.

Bend_the_Bar_logo

Don't miss out on training for NIFS 2018 Powerlifting Competition! Our Bend the Bar training program starts in just a few weeks so get signed up now! September 11—November 1, Tuesdays & Thursdays 5p-6p at NIFS.

 

This blog was written by Davin Greenwell, ACSM Certified Personal Trainer and Health Fitness Instructor. To find out more about the NIFS bloggers, click here.

Topics: muscles powerlifting strength training hypertrophy NIFS Powerlifting Competition bodybuilding powerbuilding

The Incredible Bulk: What You Need to Know About Building Muscle

IMG_7072new.jpgFor years fitness enthusiasts have used the colder months of the year as an opportunity to put on muscle mass (or muscular hypertrophy) without having to expose the additional fat mass they have added in their attempt to grow bigger muscles. It’s traditional to believe one must participate in a “dirty bulk” followed by a “cutting phase,” which is a method used by many bodybuilders. Many of them will add an excessive amount of fat and muscle size, and then transition to their cutting phase, which consists of a decrease in body fat while attempting to maintain as much muscle as possible.

This method has been shown to be effective at developing “Quick Gaines”; however, the period of carrying excess fat is often not pleasing to the eye of the weightlifter.

Getting rid of the excess fat after you have obtained it may also be more challenging than you expect. If you are a guy or girl interested n muscle building this bulking season but would prefer not to pack on the extra fat mass as well, I’m here to break down how this can be done through various methods.

Two Methods for Building Muscles

There are two different types of muscle hypertrophy: sarcoplasmic and myofibrillar.

  • Method 1: Sarcoplasmic is defined as an increase in muscle cell size due to an increase in the volume of sarcoplasmic fluid within a muscle cell, with little strength increase. This means a person is able to obtain bigger muscles through expanded muscle cell size without necessarily increasing the amount of strength and power the muscle can produce. This type of hypertrophy is often seen in bodybuilders as they are primarily concerned with increasing size for show purposes rather than worried about strength gains.
  • Method 2: Myofibrillar hypertrophy is defined as an increase in muscle size due to an increased number of actin and myosin contractile proteins. This type of hypertrophy does allow for an increase in strength. Myofibrillar training involves heavy weight with low rep ranges (specifically 3–7 reps). Because heavier weight is lifted, muscle size can increase as well as overall strength capabilities of the muscles being utilized. The formula is simple: bigger muscles allow for higher strength thresholds.

To get a better grasp on these two concepts, consider this image. One circle (muscle cell) increases due to increased volume (sarcoplasmic fluid), while the other increases in size due to increased concentration of myofibrils (actin and myosin).

Choosing Your Hypertrophy Method

IMG_7174.jpgSo which type of hypertrophy should you go for? That depends on what your personal goal is. Ask yourself these three quick questions before you approach method 1 or method 2:

  1. Do you wish to gain muscle size only for physique purposes, or do you wish to improve your strength as well? (Physique purposes = Sarcoplasmic; physique and strength purposes = Myofibrillar)
  2. Will I be more consistent/enjoy lifting heavy weight and fewer reps, or moderate to moderately heavy weight with a higher rep scheme? (Being able to remain consistent will play a huge role in the results you see.)
  3. What is the average time I will have to complete my workout? (If you have less than 1 hour you may want to go with higher-volume training. High-volume training calls for shorter rest periods due to faster muscle recovery vs. heavy load training, which requires longer rest periods due to slower muscle recovery. Higher volume/shorter rest period training also adds an element of cardiovascular conditioning as well due to an extended period of elevated heart rate.)

In my opinion, a strategic combination of both methods would be ideal for maximum functional hypertrophy. The Sarcoplasmic method ensures you are not just gaining muscle size, but also increasing cardiovascular conditioning. The myofibrillar method also allows for increased muscle size; however, your overall strength capacity will improve as well. Combining both methods together in a comprehensive exercise program will allow all aspects of muscle hypertrophy, strength, and cardiovascular conditioning to prevail.

Make an appointment today with a NIFS Health Fitness Specialist to figure out how to attack this bulking season!

Like what you've just read? Click here to subscribe to our blog!

This blog was written by Darius Felix, NIFS Health Fitness Specialist. To find out more about the NIFS bloggers, click here.

Topics: winter muscle building hypertrophy building muscle bulking