How to Powerbuild (Episode 136)
ฝัง
- เผยแพร่เมื่อ 25 มิ.ย. 2024
- In this episode, Pak and Milo break down some of the research surrounding how to powerbuild. Can you grow muscle and get stronger simultaneously? How can you best do both? What are the differences between hypertrophy training and strength training?
TIME STAMPS
00:06:00 - Intro to powerbuilding: personal experience and existing studies
00:29:11 - Criticisms and benefits of powerbuilding - muscular imbalances and progressive overload
00:49:54 - How much potential gains are missed?
00:56:59 - Implementation
01:06:37 - Common mistakes
01:15:02 - Audience Q&A
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"How to Powerbuild (Episode 136)" - กีฬา
Watching the video version of the podcast is hilarious. It's just Pak flexing in front of his webcam for 90 minutes straight.
Let’s be real here, if you’ve got pecs you’ve gotta flex on em. It’s basically an obligation once you pass a certain point.
This is one of those instant likes cause I know I’m gonna love before listening ! Love the Powerbuilding method and mentality!
Hey Dr. Pak, could you expand on your warm ups for your heavy singles? What would you recommend?
Fantastic episode. Thank you Doctors
I started with the Jeff Nippard‘s Powerbuilding programs and I wish I started out with hypertrophy focused training right away. Feels like I wasted my time but obviously depends on your goals.
I think the problem with power building is that people who actually care about powerlifting are just gonna do what's optimal for powerlifting and people who care the most about bodybuilding are gonna do that.
So really the niche that power building occupies is mostly people who wanna get Hella jacked but also generally strong. And those people probably don't care too much about squatting specifically to parallel but do care about how strong they are at ohp or pull ups. So instead of this abomination, it makes sense to talk about "general strength building", which would include vertical pull, horizontal pull, probably ohp and likely things like spinal flexion, extension and rotation.
In that regard I have two questions.
Would it make sense to include all 6 of the main movements for 1-3 reps each week or does it make more sense to Pak it up and focus on only 2 or 3 for a couple of mesos in a row while having others on maintenance ?
Secondly - actually I forgot the second question nvm
Hey, Sonic Boom. I went there when I visited Seattle years back and still have a tote bag from there.
Uh oh. The last time Greg stopped showing up to the podcast... 😬
I kid. Looking forward to listening!
13:07 Pak, PHAT is cool, but you're right, strength is the better word. And, dare I say it makes a far better acronym. The SHAT program would have sold twice as well as the PHAT program.
i agree, i would've bought that
I’ve not watched the pod in a few years. Very different to what I’m familiar with but nevertheless excellent content.
Thumbs up for the guy who asked about us 50+ blokes
Is powerbuilding just a form of conjugate periodization with dynamic effort replaced with hypertrophy and less emphasis on max effort exercise variation/accommodating resistance? like, you're trying to progress on both strength and hypertrophy in conjugate. and you periodize your training. so.
Milo largely agrees
With some caveats
The amount of beard was decreased by 30%, and so was the length of the episode. Curious correlation. The content still none the worse.
Milo speaks to my heart with the old free Stronger by Science powerlifting program. The AMRAP in the beginner program really kept me honest about training, even though doing a set of 12-14 on squat was grueling when you realized you were progressing faster than you expected. That was also when I learned to push the squat to actual 1 RIR (quads struggling but still getting up in good form) when I had the goal to meet and a squat rack with safety bars. I loved it.
Biceps to me are a curious case. How much are they visual and how much are they effective in lifts and athletic endeavors? Like many sports to me seem like too big of biceps are an issue (reaching positions necessary for the sport), and I almost never find my biceps getting sore from sports, rarely from lifting (at least not the first to give up). Much more often it's the forearms, shoulders, lats etc, not the biceps. And even then I suppose something like judo is an outlier where you might actually want to pull with lats and lift with shoulders, grip with forearms. But so many people focus on bicep training and want big biceps. You still see occasionally people think about lat's importance in bench as stabilizing the shoulders for more push, but I don't know if anybody tested it out or if it's just casual reasoning.
Can you make the next episode about how to build power? Alongside strength (and apparently or probably hypertrophy as side effect).
How does it feel to have a certified spider physique by the French National Natural Bodybuilding Association? I aspire to achieve the certification myself. It is second in prestigiousness behind the Eric Bugenhagen Pencil Neck Award.
emm and yes, maybe Dr. Pak want to do a follow up study and compare 2 groups under the "minimal effective dose" paradigm?
lets say 1st group will perform 1 single (high %) and some back offs and 2nd some back off (regular) sets with some 70-80% of 1rm, it can be even volume equated.
lets say 1 single and couple back offs (4 reps) VS 3 by 3 or smth like that.
its like high % for STR hypothesis VS some volume at highish % for STR
aa aaa aa? 🤣😅
This isn't as complex as it is made out to be. If you find your personal strength training volume that works best for you and you simply add the hypertrophy training in over time you find what you can handle. Done. Train for strength, and add what hypertrophy you can handle.
When speaking about strength, why confine yourself to the big three?! Who cares about that, besides powerlifters of course, who will do mostly SBD's anyway. If I want to be strong in the bicep curl for some reason, what's the game plan?
I refuse to "Powerbuild" as it's an abomination. I Strengtrophy.
I’ve heard that power-building is a hybrid training between ‘power” lifting & ‘bodybuilding.”
Woah there that’s a hot take
At 43, I no longer chase strength. Seems to coincide with injury, especially as I get leaner.
Solution: embrace bear mode and reject the quest for leanness. It’s called power build-ing ya feel me
Sounds like a leg skipper excuse
@@kapoioBCS I do full body everyday and start with legs.
@@hayesdelezene4590 nah, I did that since '99. Leanness is where it's at.
@@dvdgnz1 This sounds like an affront to m’lord grizzly. Heretical indeed
Dr. Wolf ahuuuuuuuuuuu
A woolf pAck baby 😂
Aaaaauuuuuoooooooooooo 🐺