I think a good example of power building is Andy Baker’s KSC Method which uses a 5-day split with a 3-week 8/5/2-rep cycle on the big 4 plus bodybuilding exercises in the 8-12 range with descending sets, drop sets, and density sets. You could also do a Wendler 5/3/1 style on the big lifts plus bodybuilding accessories.
Jeff Nippard's program is great, I'm running it at the moment and really rate it if you want to up your numbers and throw some higher rep ranges while not killing your body, It is a very complete program i my opinion
A good powerbuilding systems should be like you kind of described. You should be doing a cycle of bodybuilding to build your muscle size, and then switch to a cycle of near max effort work. Like go from a 8-12 rep 4 set bench press at 75-80% of your max, to a 3x3 type of workout at 90-95% of your max. You should be looking at developing the muscle recruitment and nervous system.
I run Jeff Nippard's Power Building 1.0 and it is great for both power and hypertrophy. It is a great example of the Power building system at it's best.
I do a 5x5 routine, once its done I do 8x3 exercises for isolation muscle groups and some compounds as well. Super sets with some. Would that be considered power building?
I remember Skip la Cour sending me a back routine of 4-6 reps to failure on each set after 50 reps pull-ups (warm up), 2 sets deadlifts, 2 sets last pulldowns, 2 sets cable rows ,2 sets barbell rows ,1 set hyperextensions and 2 sets shrugs...seemed logical.wasnt easy but i experienced v good results.
Chad Wesley smith explains these kinds of programmes very well, in general I try to stay away from taking advice from Bodybuilders and rather from atheletes in performance based sports, the methodolgy is more relatable to a drug free person
Power building to me, should be used in the off-season for a bodybuilder and powerlifter. Powerlifter off-season should be Hypertrophy for 8-12 weeks, powerbuilder for 8-12 weeks, deload, then get into strength blocks and peaking. Obviously depending on how many weeks/months until their meet!
So basically doing heavy low reps for compounds, and higher reps for isolations? Isn’t that just basic powerlifting? I don’t think even a powerlifter is doing low reps in isolations.
I really like Cody Lefever's GZCL principle. You separate your program to 3 tiers. Tier one is a basic powerlift with 1-5 rep scheme. Tier 2 is usually a powerlift or a variantion of the powerlift or some other heavy compounds (BB rows, dips, pullups etc.) and it's done in 8-10 rep scheme. Tier 3 are accessories with 12-15 rep schemes (but can go up to even 25-30 reps on AMRAP sets) and those can be both compound and isolation exercises but usually addressing weaknesses in certain muscle groups or are programmed around muscle building specifically. There are many programs built on it, some more powerlifting focused, some with bodybuilding emphasis. But building on this principle is plenty of fun, it's great for seeing results in strenght, getting achievement from it while also having plenty of space for bodybuilding regime.
With power building I focus on two lifts I want to improve in this case the squat/bench. I would open the workout training those lifts in the 4-6 rep range then on the accessories I would train 8-15 reps.
Yeah, that's pretty much the candito linear progression hypertrophy format on a upper/lower split, I'd reccomend his program. First 2 days, focus on power, then 2 days focus on hypertrophy lifts
The different rep ranges just train different things and they are all complimentary of each other. As someone getting back into training, hitting the “endurance” rep range is building work capacity, hitting the “strength” rep range is training my CNS and working on the skill of a lift. Hitting the “hyper trophy” rep range is helping me build some more size. In the end, we have got countless examples of insanely jacked and strong dudes. It’s just about how you organise your training so that you maximise recovery and those different rep ranges will affect your recovery in different ways but will also have a slightly different impact on your results.
I think a good example of power building is Andy Baker’s KSC Method which uses a 5-day split with a 3-week 8/5/2-rep cycle on the big 4 plus bodybuilding exercises in the 8-12 range with descending sets, drop sets, and density sets. You could also do a Wendler 5/3/1 style on the big lifts plus bodybuilding accessories.
I've tried it. Loved it
Jeff Nippard's program is great,
I'm running it at the moment and really rate it if you want to up your numbers and throw some higher rep ranges while not killing your body,
It is a very complete program i my opinion
i wish i had the money to buy it
@@calopsita4465 what’s your email?
@@dylankunz7807 When did you start it?
@@jakestern3380 i did it last year but i have it in my email so i can email it to whoever😭😭
@@dylankunz7807 bless me bro.
A good powerbuilding systems should be like you kind of described. You should be doing a cycle of bodybuilding to build your muscle size, and then switch to a cycle of near max effort work. Like go from a 8-12 rep 4 set bench press at 75-80% of your max, to a 3x3 type of workout at 90-95% of your max. You should be looking at developing the muscle recruitment and nervous system.
the thing is that powerbuilding is already what you describe but even powerlifting has hypertrophy phases and stuff
This is my normal training routine 😭
Myprotein has the run down. It's power lifting in the beginning of the workout and hypertrophy middle end with good form
Powerlifting + bodybuilding
Hence power building
O' Hearn will actually be 52 next month but he gets away with that routine because of the duck eggs
😂
🐥🦆🐣🍳🥚🥚
Don't forget the carbohydrates.
I run Jeff Nippard's Power Building 1.0 and it is great for both power and hypertrophy. It is a great example of the Power building system at it's best.
Have you ran any other programs and what level of weight lifter are you currently? Just curious if it is worth it as an intermediate.
I do a 5x5 routine, once its done I do 8x3 exercises for isolation muscle groups and some compounds as well. Super sets with some. Would that be considered power building?
Yes it is depending on what you work out
I remember Skip la Cour sending me a back routine of 4-6 reps to failure on each set after 50 reps pull-ups (warm up), 2 sets deadlifts, 2 sets last pulldowns, 2 sets cable rows ,2 sets barbell rows ,1 set hyperextensions and 2 sets shrugs...seemed logical.wasnt easy but i experienced v good results.
50 pull ups?? …you mean 5 right… how many lifters can actually do 50 pull ups?
@@tommiethrash Probably 50 total pull ups. A quick 10 sets of 5 isn’t that hard…or vice versa
@@edschobs5204 ohhhh… man, idk why I was assuming one set lmao…
Powerbuilding is just a Bodybuilding mesocycle with heavier loads.
Chad Wesley smith explains these kinds of programmes very well, in general I try to stay away from taking advice from Bodybuilders and rather from atheletes in performance based sports, the methodolgy is more relatable to a drug free person
Particularly advices from dudes who only do cable stuffs and never touches a barbell :)
Power building is where it's at!
Power building to me, should be used in the off-season for a bodybuilder and powerlifter. Powerlifter off-season should be Hypertrophy for 8-12 weeks, powerbuilder for 8-12 weeks, deload, then get into strength blocks and peaking. Obviously depending on how many weeks/months until their meet!
But i don't know why bodybuilders should do powerbuilding on a off season.
What 7 plates in a bench? Wtf?
Jimmy "The Bull" Pellachia did benches like that along with other lifts. Don Ross was one of the first people to coin the phrase
So basically doing heavy low reps for compounds, and higher reps for isolations? Isn’t that just basic powerlifting? I don’t think even a powerlifter is doing low reps in isolations.
what if you have 2 strength days, 2 hypertrophy days and 1 endurance day every week
or do i have to do 3 week cycles or something?
look at russel orhi dude🤣
Franco Columbu
Is Mike O'Hearn Natty though?
Lol
OF COURSE! Never a doubt 😂😂😂
NO
Still don't understand what power building is tbh.
a split where you combine heavy compound lifting and "accessory work" aka exercises that target the muscles that get left out
@@kukkonen1021 That to me is bodybuilding :/
@@JamieJacksonati bodybuilding is less focused on lower reps and more focused on clean high-ish reps for hypertrophy
An example: 3 workouts focused on hypertrophy and 2 focused on strength (in the same week).
@@JamieJacksonati
Build your body while getting stronger. Your training sessions will have power lifts and then followed by body building lifts.
I thought Powerbuilding was basically do the Powerlifting at the beginning of the workout and do Bodybuilding at the end. Is that not it?
It is that, that's exactly how Jeff Nippard lays it out. These guys are looking at like a calc 3 problem
@@sharky2606 oh, ok, powerbuilding it is
I really like Cody Lefever's GZCL principle. You separate your program to 3 tiers. Tier one is a basic powerlift with 1-5 rep scheme. Tier 2 is usually a powerlift or a variantion of the powerlift or some other heavy compounds (BB rows, dips, pullups etc.) and it's done in 8-10 rep scheme. Tier 3 are accessories with 12-15 rep schemes (but can go up to even 25-30 reps on AMRAP sets) and those can be both compound and isolation exercises but usually addressing weaknesses in certain muscle groups or are programmed around muscle building specifically.
There are many programs built on it, some more powerlifting focused, some with bodybuilding emphasis. But building on this principle is plenty of fun, it's great for seeing results in strenght, getting achievement from it while also having plenty of space for bodybuilding regime.
3x5 on 3 compounds then one or two bodypart movements at 4 sets of 8-12. Day on day off style has done me well
With power building I focus on two lifts I want to improve in this case the squat/bench. I would open the workout training those lifts in the 4-6 rep range then on the accessories I would train 8-15 reps.
Yeah, that's pretty much the candito linear progression hypertrophy format on a upper/lower split, I'd reccomend his program. First 2 days, focus on power, then 2 days focus on hypertrophy lifts
Mike o tren is natty god
Lol
The crazy thing is that 5x5 gives me a crazy pump.
The different rep ranges just train different things and they are all complimentary of each other.
As someone getting back into training, hitting the “endurance” rep range is building work capacity, hitting the “strength” rep range is training my CNS and working on the skill of a lift. Hitting the “hyper trophy” rep range is helping me build some more size.
In the end, we have got countless examples of insanely jacked and strong dudes. It’s just about how you organise your training so that you maximise recovery and those different rep ranges will affect your recovery in different ways but will also have a slightly different impact on your results.
Who has a good power building program ? Or what people
Jeff Nippard
Mike is in his mid 50’s