Thread: Powerlifting and Bodybuilding workout in one?

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.

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.

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

I will be state champion.

Originally Posted by ForemanRules

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

I will be state champion.

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.

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.

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

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.

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.

What secondary exercise would you use for squats?

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.

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

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.

oh lol, I thought it was directed at me.

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

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?

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.

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.

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

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.