Powerlifting and Bodybuilding workout in one?

myCATpowerlifts · 10-26-2005, 01:34 PM

It is plausible to try to make strength gains
and to produce hypertrophy in each workout?

For example, chest:
Pyramid the weights up on Bench
5, 4, 3, 2, and 1 reps.
Starting at 60 and ending at 95%

And then move to dumbell bench and do 3x8 with reasonable weight?

Would that work?
Any positives or negatives?

**P-funk** · 10-26-2005, 01:48 PM

defenitly. Westide BB template is based on strength exercises followed by repetition work. that would most defenitly lead to hypertrophy provided the athlete were eating suffecient amounts of calories.

myCATpowerlifts · 10-26-2005, 01:53 PM

Quote:

Originally Posted by P-funk

defenitly. Westide BB template is based on strength exercises followed by repetition work. that would most defenitly lead to hypertrophy provided the athlete were eating suffecient amounts of calories.

Thanks P, It's just that you usually don't see people incorporating both.
At least I don't...I visited Ihateschool's journal and apparently that's what he is doing now as well...

anyway thanks again for the quick reply.

TJ Cline · 10-26-2005, 02:14 PM

Ihateschool is training like that....this is his journal

http://www.ironmagazineforums.com/sh...ad.php?t=54927 (I will be state champion.)

myCATpowerlifts · 10-26-2005, 02:16 PM

Quote:

Originally Posted by ForemanRules

Ihateschool is training like that....this is his journal

http://www.ironmagazineforums.com/sh...ad.php?t=54927 (I will be state champion.)

Quote:

Originally Posted by myCATpowerlifts

...I visited Ihateschool's journal and apparently that's what he is doing now as well...

But thanks for the reply foreman.

TJ Cline · 10-26-2005, 02:18 PM

Quote:

Originally Posted by myCATpowerlifts

But thanks for the reply foreman.

I just saw that you posted there

I think I'm going to try this workout also.....3-6 reps for power lifts and 8-10 on all my other lifts.

**P-funk** · 10-26-2005, 02:29 PM

for what it is worth, before I switched to all olympic lifting routine exclusively that was how I trained. Max lift and then repetition work. I even would do things like squat up to a new 1RM and then cut the weight to a certain amount and do 3 sets of 8 or something like that, using the heavy singles as a warm up for the repetions. I would try and add weight not only to the 1RM each week but to the repetition weight also. It worked well because the 1RMs made the rep weight feel much lighter then if I went right to it and just did 3 sets of 8. I did that for a few weeks before backing off the intensity and then I went back to it. LIke this:

squat:
275/1
315/1
335/1
365/1
380/1
395/1
405/1
335/8x3

myCATpowerlifts · 10-26-2005, 04:14 PM

Quote:

Originally Posted by ForemanRules

I just saw that you posted there

I think I'm going to try this workout also.....3-6 reps for power lifts and 8-10 on all my other lifts.

I think it's great, but I always feel kind of like I'm doing forced reps, except by myself afterwards, because my muscles have already been pushed to the max before repping.

myCATpowerlifts · 10-26-2005, 04:15 PM

Quote:

Originally Posted by P-funk

for what it is worth, before I switched to all olympic lifting routine exclusively that was how I trained. Max lift and then repetition work. I even would do things like squat up to a new 1RM and then cut the weight to a certain amount and do 3 sets of 8 or something like that, using the heavy singles as a warm up for the repetions. I would try and add weight not only to the 1RM each week but to the repetition weight also. It worked well because the 1RMs made the rep weight feel much lighter then if I went right to it and just did 3 sets of 8. I did that for a few weeks before backing off the intensity and then I went back to it. LIke this:

squat:
275/1
315/1
335/1
365/1
380/1
395/1
405/1
335/8x3

Thats cool, but I usually use a secondary movement for the reps. If I do it with the same exercise, It just feels like I'm doing a burnout, and I think burnouts are pointless/dumb.

**Dale Mabry** · 10-26-2005, 04:22 PM

What secondary exercise would you use for squats?

**P-funk** · 10-26-2005, 06:56 PM

Quote:

Originally Posted by Dale Mabry

What secondary exercise would you use for squats?

I would usually do that squat workout once a week and follow it up with something like SLDLs or Good morning for 8-12 reps and 3 sets. Then I would come in a second time that week to train legs and do something explosive like power cleans, clean pulls, box squat or speed RDLs followed by some light lunges or step ups. It works well if you are coming from say a week off or so (an unloading week basically) and you just load your ass up with a ton of volume. After about 3-4 weeks of that I drop the volume back to something more normal but maintain intensity by squating int he normal 2-5 rep range that I like or swaping out the squats for a couple of weeks in favor of deadlifts.

**Dale Mabry** · 10-26-2005, 07:14 PM

No I was asking mycat, but I like your way too.

myCATpowerlifts · 10-26-2005, 07:16 PM

Quote:

Originally Posted by Dale Mabry

No I was asking mycat, but I like your way too.

I was going to answer, but I saw that P-funk had, so I was going to leave it at that.

When I do squats, I immediately follow the last set with supersets of
leg extensions and leg curls 3x8.
Then move to calves.

**P-funk** · 10-26-2005, 07:22 PM

oh lol, I thought it was directed at me.

myCATpowerlifts · 10-26-2005, 09:10 PM

Quote:

Originally Posted by P-funk

oh lol, I thought it was directed at me.

You know that your advice is always welcome, regardless.

In fact, I'm sure a lot of people that go here regularly won't make a decision
until you tell your side of the story

**Dale Mabry** · 10-26-2005, 09:22 PM

Quote:

Originally Posted by myCATpowerlifts

I was going to answer, but I saw that P-funk had, so I was going to leave it at that.

When I do squats, I immediately follow the last set with supersets of
leg extensions and leg curls 3x8.
Then move to calves.

Wouldn't a multijoint movement be more beneficial for hypertprhy and strength, or at least one that works multiple groups?

myCATpowerlifts · 10-26-2005, 09:30 PM

Quote:

Originally Posted by Dale Mabry

Wouldn't a multijoint movement be more beneficial for hypertprhy and strength, or at least one that works multiple groups?

I don't think so actually. I like to use a different exercise, for the reasons I stated earlier...
Besides, If all you did for both strength and hypertrophy was one movement, then you would be hitting plateus left and right, you know?
If you are going to do a hyper/pwr workout for chest, why would
you want to just do multiple sets on Barbell bench and be done?

Remember, its both in one workout. The whole point is to do the main power exercise, and then move to hypertrophy, not switch between both.

I know it has flaws, and may not make much sense, but it's just the way I see it being most beneficial.

**Dale Mabry** · 10-26-2005, 09:42 PM

I get what you are saying, but think that since you are only doing 1 core exercise, another multijoint/core exercise would be more beneficial. Like say step ups or lunges as opposed to a single joint/1 muscle group exercise. Then if you have any imbalances, you address them after that.

**Mudge** · 10-26-2005, 10:14 PM

5 and below is strength, but I'd say a "standard" 5-8ish routine ala Dorian or Mike Francois (a Dorian 'trainee' for awhile).

myCATpowerlifts · 10-27-2005, 01:17 PM

Quote:

Originally Posted by Mudge

5 and below is strength, but I'd say a "standard" 5-8ish routine ala Dorian or Mike Francois (a Dorian 'trainee' for awhile).

What I was getting at though, Is a very low rep scheme followed by higher.
Not just 5-6 reps per set, trying to get str/hyper out of each exercise and set.
Like actual powerlifting followed by bodybuilding.

**Dale Mabry** · 10-27-2005, 01:28 PM

Oh, I gotcha now. That is actually how the NSCA lays out alot of their sport specific stuff.

10-26-2005, 01:34 PM	#1
myCATpowerlifts Registered User Join Date: Jan 2004 Location: The lone star state Posts: 6,262 Photos: 2	Powerlifting and Bodybuilding workout in one? BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com It is plausible to try to make strength gains and to produce hypertrophy in each workout? For example, chest: Pyramid the weights up on Bench 5, 4, 3, 2, and 1 reps. Starting at 60 and ending at 95% And then move to dumbell bench and do 3x8 with reasonable weight? Would that work? Any positives or negatives?

10-26-2005, 01:48 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,269	defenitly. Westide BB template is based on strength exercises followed by repetition work. that would most defenitly lead to hypertrophy provided the athlete were eating suffecient amounts of calories.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

10-26-2005, 02:14 PM	#4
TJ Cline Member Join Date: May 2005 Posts: 12,544	Ihateschool is training like that....this is his journal http://www.ironmagazineforums.com/sh...ad.php?t=54927 (I will be state champion.)
TJ Cline Member Join Date: May 2005 Posts: 12,544

10-26-2005, 02:29 PM	#7
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,269	for what it is worth, before I switched to all olympic lifting routine exclusively that was how I trained. Max lift and then repetition work. I even would do things like squat up to a new 1RM and then cut the weight to a certain amount and do 3 sets of 8 or something like that, using the heavy singles as a warm up for the repetions. I would try and add weight not only to the 1RM each week but to the repetition weight also. It worked well because the 1RMs made the rep weight feel much lighter then if I went right to it and just did 3 sets of 8. I did that for a few weeks before backing off the intensity and then I went back to it. LIke this: squat: 275/1 315/1 335/1 365/1 380/1 395/1 405/1 335/8x3
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

10-26-2005, 04:22 PM	#10
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,748 Photos: 10	What secondary exercise would you use for squats?
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-26-2005, 07:14 PM	#12
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,748 Photos: 10	No I was asking mycat, but I like your way too.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-26-2005, 07:22 PM	#14
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,269	oh lol, I thought it was directed at me.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

10-26-2005, 09:42 PM	#18
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,748 Photos: 10	I get what you are saying, but think that since you are only doing 1 core exercise, another multijoint/core exercise would be more beneficial. Like say step ups or lunges as opposed to a single joint/1 muscle group exercise. Then if you have any imbalances, you address them after that.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

10-26-2005, 10:14 PM	#19
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 22,956 Photos: 1	5 and below is strength, but I'd say a "standard" 5-8ish routine ala Dorian or Mike Francois (a Dorian 'trainee' for awhile).
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

10-27-2005, 01:28 PM	#21
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,748 Photos: 10	Oh, I gotcha now. That is actually how the NSCA lays out alot of their sport specific stuff.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

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