What happens when a Bodybuilder trains like a Powerlifter!

[JCgul]

Hey, wuts up all. I'm back, 2 months after recovering from Mono... and i hit the 200 mark. Right now i'm weighing in at like 201 or so, and am 5'10, 17 years old. 47" chest, 17" biceps.... thas bout all i know. Pretty much i've been training like a powerlifter.. I work out 3 times a week... just deadlifts, squats, bench, and a few isolation movements. I'm eating 5-6k cals. a day, and 300 grams of protein. heres my new pics....

Start 'er off with a badass MOST MUSCULARRR

http://www.pbase.com/image/33825706

[JCgul]

annnd another variation

http://www.pbase.com/thebigdog/image/33825659

[JCgul]

back shot

http://www.pbase.com/image/33825738

[Sicshift]

interesting tan line you got going there. Looks like it cuts off right above your stomach. lol.

nice pics.

[JCgul]

hahah, yea, i actually dont wear belly shirts.. its just the lighting. but i was wondering wtf that was at first too.

[JCgul]

****ty back shot... just tryin to show upper lats..

http://www.pbase.com/thebigdog/image/33825913

[RipStone]

ur a monster....lookin good!!

[Liquid]

good stuff man!

how much weight have u gained since powerlifting and more importantly.. how much strength?

also, are you just doing a powerlifter cycle just to mix things up and to increase strength or are you thinking about training like this from now on?

keep it up!

[JCgul]

well, first off, i started doing this whole powerlifting thing because i wanted to mix things up for my latest bulking cycle. As things turn out, i became addicted to this way of training. I see much greater gains than i did while training high reps (8-12). now i do mostly the 1-3 rep range... almost all maxes. i started at 175... and am now at 201. I also have gained very little fat to my surprise, and this is all NATURAL. i dont juice, and dont plan to juice.

[JCgul]

oh, and btw... all lifts are thru the roof.... and my supps include:
Multi - vitamin
Whey Protein
Casein protein
LOTS OF FOOOOD

[Ashockley]

looking big man keep it up and youle be gigantic forsure

[Liquid]

Originally Posted by JCgul

well, first off, i started doing this whole powerlifting thing because i wanted to mix things up for my latest bulking cycle. As things turn out, i became addicted to this way of training. I see much greater gains than i did while training high reps (8-12). now i do mostly the 1-3 rep range... almost all maxes. i started at 175... and am now at 201. I also have gained very little fat to my surprise, and this is all NATURAL. i dont juice, and dont plan to juice.

well thats good man, seems like its really working out for you

i want to incoporate some type of training like this also on my next bulk - also some olympic lifts

could u tell me what your workout looks like? i know u focus on dead squat bench but what exactly does it look like?

[JCgul]

Liquid:

heres my typical back day:
warm up with 2 sets of lat pull downs... to get the juices flowin
DEADLIFTS: 1 set - 135, 15 reps, 2 sets, 225, 10 reps... thats just the warm up. Now, for work sets, i'll work with about 405 for sets of 2-3, or up the weight, and do maxes, with 5 minutes rest in between ALL sets. i usually do 6-8 sets like that. After that i'll do 2 sets of bent over rows with 275, sets of 3.

Typical Chest day:
FLat bench
1 set 135 to get the blood flowin
2 sets of 205 to get the blood flowin more
4-6 work sets of 230+ with 1-3 reps
Finish off with 2 sets of heavy incline DB press, then 2 sets of heavy BB incline press.


Typical Leg day:
warmup on the leg extension.. 30+ reps
Squats - 3 warmup sets, then 6 work sets with reps in 1-5 range, then i finish off with very heavy leg extensions for sets of 5

Depending on the day, i'll thow in another misc. muscle depending on my mood. for example, on legs, i might throw in 8 sets of bi's afterwards, you get the idea. hope this helped. Peace - Jeremy

[RipStone]

Originally Posted by JCgul

Liquid:

heres my typical back day:
warm up with 2 sets of lat pull downs... to get the juices flowin
DEADLIFTS: 1 set - 135, 15 reps, 2 sets, 225, 10 reps... thats just the warm up. Now, for work sets, i'll work with about 405 for sets of 2-3, or up the weight, and do maxes, with 5 minutes rest in between ALL sets. i usually do 6-8 sets like that. After that i'll do 2 sets of bent over rows with 275, sets of 3.

Typical Chest day:
FLat bench
1 set 135 to get the blood flowin
2 sets of 205 to get the blood flowin more
4-6 work sets of 230+ with 1-3 reps
Finish off with 2 sets of heavy incline DB press, then 2 sets of heavy BB incline press.


Typical Leg day:
warmup on the leg extension.. 30+ reps
Squats - 3 warmup sets, then 6 work sets with reps in 1-5 range, then i finish off with very heavy leg extensions for sets of 5

Depending on the day, i'll thow in another misc. muscle depending on my mood. for example, on legs, i might throw in 8 sets of bi's afterwards, you get the idea. hope this helped. Peace - Jeremy

I don't know much about powerlifting but it sounds like those are fairly short and compact workouts. How long do they take you? BTW, I'm not critizing in any way....just looking to learn.

[JCgul]

dude, your totally right. My workouts take between 45-60 minutes, and are extremely intense. Think about it tho... the weights are very close to my maxes, and you really cant do high numbers of sets with such high weights, and keep the intensity. All i know is that so far, its worked for me.

[John Promise]

What are your squat/bench/dead maxes?

[PSUPOWER]

not bad mann, good work..do u do any heavy power/hang cleans or push-presses into the mix?

[JCgul]

well, i also do power cleans, some hang cleans, high pulls, stuff like that just to mix it up every now and then

[MrSinister]

looking awesome for 17 mate, big upper torso hows the legs??
powerlifting training definately has its merits, and im sure its a lot more fun to do.
BUUUT bb'ing wise, the rep ranges and the types of exercise obviously cant be as efficient at hypertrophy than a proper split

[GregElder]

Originally Posted by MrSinister

looking awesome for 17 mate, big upper torso hows the legs??
powerlifting training definately has its merits, and im sure its a lot more fun to do.
BUUUT bb'ing wise, the rep ranges and the types of exercise obviously cant be as efficient at hypertrophy than a proper split

First of all, great job! You've added a lot of muscle to your frame. You look like a serious lifter!

Bump on the post above--- Mr Sinister is right, even though he's being sinister.(just kidding). Powerlifters aren't lifting for "muscle hypertrophy(growth)", so while you will probably add some mass, you'll want to do a different split / routine for a cut, or a "finishing" cycle.

Oh, by the way, THIS is a kick ass most muscular. (see below) Just so you know that I know what I'm talking about.

[Heisman]

Actually guys, there may not be as much of a difference between powerlifting and bodybuilding as we all think (if you know how to structure your training).

That said, the routine the first guy has been doing doesn't seem that efficient for powerlifting, but he is a bodybuilder after all.

[GregElder]

Originally Posted by Heisman

Actually guys, there may not be as much of a difference between powerlifting and bodybuilding as we all think (if you know how to structure your training).

That said, the routine the first guy has been doing doesn't seem that efficient for powerlifting, but he is a bodybuilder after all.

Heisman, I understand where you're coming from, but I disagree with you in this case. This guy is saying point blank "I'm doing weights that are close to my max every workout" AND he also says "I do 4-6 work sets of 230+ with 1-3 reps FOR CHEST". See, he's doing such low reps that he's really out of the range of about 75% of the "body builders" work out routines/ rep ranges. It might be closer to 95%, correct me if I'm wrong. I want to learn.

Now, for the record, I do some HEAVY sets during my body building training. I did 405 for 8 deep Squats earlier tonight for 2 sets and a lot of sets with 315 too, but my reps were 6-20, which is better for hypertrophy.

Anyway, like I said in my last post, he's built a good frame of muscle. He's got his "base". Now, if he wants, he can carve his mass into a ripped, body builders physique by lifting like a body builder. He's doing good---he's doing better than 75% of the people I see in the gym.

[mda8]

You admit that powerlifting works very well for bulking, to add lean mass.
Why wouldn't it work well to maintain lean mass while in calorie deficit?

[GregElder]

Originally Posted by mda8

You admit that powerlifting works very well for bulking, to add lean mass.
Why wouldn't it work well to maintain lean mass while in calorie deficit?

It does work well during a cut. IMHO, it's better to lift heavy while cutting for about 1/2 of your sets and do Isolation / higher rep sets for the other 1/2. This works well for me and I learned it from Arnold S and many other body builders. Everyone has to find out what works for them---this works for me.

I'm not anti power lifting, I just think that to get a body builders physique, you have to do some higher rep sets (higher than 1-3 reps) AND some isolaton exercises. THIS is what brings out the details / shape to the muscle.

See, when you're doing sets of 1-4 reps, a large part of the results from those sets are stronger tendons/ligaments with SOME muscle growth. MOST body builders are looking for AS MUCH muscle growth as poss. and SOME strength/power.

[mda8]

Do you honestly think that powerlifters only do the big 3 or variations of them, and never go above 3 reps?

And you see when you go low reps with heavy weights you are inducing myofibrillar hypertrophy, when you do higher rep range you are getting Sarcoplasmic.

Myofibrillar hypertrophy is much denser and stronger. It will appear much "harder" in a cut state. But at the cost of slower accumulation.

When you do 1-3 reps you are conditioning your ligaments and tendons but little building is going on. Where the extra strength comes from is the superior(IMHO) type of hypertrophy and the training of CNS system to recruit more muscle fiber at one time to perform the task.

[GregElder]

Originally Posted by mda8

Do you honestly think that powerlifters only do the big 3 or variations of them, and never go above 3 reps?.

No, I don't, I think THE GUY WHO STARTED THIS THREAD works out like this, most of the time, according to HIM.

Originally Posted by mda8

And you see when you go low reps with heavy weights you are inducing myofibrillar hypertrophy, when you do higher rep range you are getting Sarcoplasmic.

Myofibrillar hypertrophy is much denser and stronger. It will appear much "harder" in a cut state. But at the cost of slower accumulation.

When you do 1-3 reps you are conditioning your ligaments and tendons but little building is going on. Where the extra strength comes from is the superior(IMHO) type of hypertrophy and the training of CNS system to recruit more muscle fiber at one time to perform the task.

And that, my friend, is why you should do BOTH--- Heavy lifting AND higher rep sets---best of both worlds. This hits all the fibers you can during a workout and builds density, bigger muscles and helps you get details/ a "finished looking" physique.

Why sacrifice one or the other---you can do both in the same work out and have a great session.

[JCgul]

well, all i have to say is that this type of training works for me... and everybody at my gym. I lift at a powerlifting gym, and have seen more massive human beings than i have at ANY golds, or more "body - building" oriented gym... Ben White lifts at my gym... he's 5'8 280, benches well over 700 pounds, and is VERY cut. I rarely see anything over 6 reps done in the powerlifting environment i lift in. i have done the higher rep stuff, and i never gained much strength, or size. this way i do. so i do it! my .02 cents.

[mda8]

I agree, before I moved away for work I worked out at a hardcore powerlifting gym and everyone was a monster or on their way into being transformed into a monster. Lot of them were ripped up too.

Now that I am stuck at a commercial gym I see the same people coming in lifting the same amount of weight every week and never looking any different.

[nykwan]

I think that there is misconception that lifting for strength means you won't really gain size, and the lifting for size won't get you strength. You will gain both doing either. One method may be more efficient at one than the other, but I don't think anyone really knows what the difference would be, or if it is even the same difference on different people.
So if one ignores the 'bodybuilding' workout and does a 'powerlifting' workout, and is up to squatting 400lb or benching 400lb, I kinda doubt that many people would actually still consider one small. And I doubt that any of the 'big' bodybuilders are really considered weak either.

[AnabolicEngine]

looking good dude. good job.