Train as/with powerlifters to harden up? (teenager)

[Ark94]

Hey everyone, its ark here and this is getting to me. I am really getting frustrated, so if you could please read through this it would be greatly appreciated, may be a bit long.

Stats:
Age: 17
Height: 6'1
Weight: 174.0 lbs
BF: Approx. 16-18%

My cousin came moved to a city near me, and I can finally see him more often. He is somewhat a bodybuilder, been lifting for a few years, and has some experience. He is not huge tho, but that is not his goal. Anyways, we always talk about things related to bodybuilding, dieting, training, etc and he asked me why I was cutting.

My plan for cutting was to:
Get to 10-12% BF
Switch to diet that gains LBM slowly, limiting the amount of fat gain as minimal as possible

My overall goal:
I want to be 200-220+ lbs, but lean. Around 10-13% I would like to be, as an end result.

What I am having troubles with:
I am very soft, as in my body is very soft right now. I have a bit soft spot in my abs, and i don't have that overall hardness in my body. If you would like a picture, please let me know.

Anyways, I was reading through Arnold's book, his Encyclopaedia of Bodybuilding, and was skimming to answer some of my questions. Arnold says it's very important to train strength in the beginning, and that's what he did. I like training for strength, but I'm not sure if it will help me reach my goal. In his book, he says:
"But I also believe that, unless you include low-rep strength training, you will never achieve the hardness and density necessary o create a truly first-class physique.

Then I read a little bit further and came across this, from Franco Columbo:
"If you don't do heavy lifts.... There is a soft look that shows itself clearly. Power training puts tremendous strain on relatively few fibers at a time, causing them to become bigger and ticker (hypertrophy), and they also become packed much tighter together. This contributes enormously to that hard, dense look of the early champions.:"

Is it smarter to switch to power lifting for me, and achieve some strength gains, gain size, hopefully get rid of that soft spot, then cut down?

I have the access to train with the Canadian power lifting team, the all nature foundation trains at the same gym as me, and I know a few guys on the team. All very nice people, and more than willing to provide help. Should I take that route? Stop my cutting that I have been doing for a month, switch to powerlifting? I have always wanted to be strong and big, but I'm just not sure where to start.

Any help much appreciated. I'm a cluster fuck... I am a bit insecure with my body, that's why I was cutting.

 

[SFW]

what is your question?

 

[Ark94]

what is your question?

Lmao sorry

Should i train as a powerlifter/with powerlifters in order to attain hardness in my body (ex. get rid of soft spots)?

Or should i continue on cutting, then one at desired body fat, slowly add lean body mass?

 

[Josh99]

What is your Weightlifting routine now

 

[ihateschoolmt]

You don't have to do power lifting to train with heavy weights. If you want to get more muscle you should usually stay in about the 7-12 rep range. You will get stronger this was too. You can cut or bulk first it's really your choice, but 18% body fat is getting pretty high I would probably cut first if I was you. If you are brand new to lifting you will make strength gains even while cutting.

 

[Marat]

The stronger you are the more effective your hypertrophy training will be. Drop the fat and then get yourself strong.

Begin with something like Starting Strength and then go from there. 5/3/1 is a great program to move on to.

 

[DaBeast25]

I short... YES.

Training for strength in low rep ranges creates the ideal stimulus for myofibril hypertrophy(meaning that the muscle cell/fiber itself gets larger).

Training in bodybuiling rep ranges (8-15) creates more sarcoplasmic hypertrophy(meaning that it draws more fluid into the muscle cell/fiber which means it does get larger BUT this is not that hard and dense type of hypertrophy).

From I bodybuilding standpoint you would definitely want to tap into both catagories for numerous reasons, but considering your age and the fact that you have someone to show you how to powerlift you'd be best off doing that for a while at least.

Clean up your diet in the process and you should be able to drop some bodyfat. THIS WILL negatively impact your ability to lift maximal weights, but I would worry about it too much just realize that bodyfat reduction should be a slow process. DO NOT crash diet.

Even if someone is following a bodybuilding routine, having a powerlifting background helps tremendously and you should still be incorporating heavy lifts into your routine (i.e. squats, deadlifts, bench) along with the other stuff.

 

[Ark94]

The stronger you are the more effective your hypertrophy training will be. Drop the fat and then get yourself strong.

Begin with something like Starting Strength and then go from there. 5/3/1 is a great program to move on to.

Ahh alright. I will continue on with this then. Really helps get things cleared up. In terms of the routine thou, i have been lifting properly, form, etc for a year now. Actually a year and 2months, i started with Starting Strength last year for more than 6months, then i switched to a routine like the 5/3/1 but different.

I short... YES.

Training for strength in low rep ranges creates the ideal stimulus for myofibril hypertrophy(meaning that the muscle cell/fiber itself gets larger).

Training in bodybuiling rep ranges (8-15) creates more sarcoplasmic hypertrophy(meaning that it draws more fluid into the muscle cell/fiber which means it does get larger BUT this is not that hard and dense type of hypertrophy).

From I bodybuilding standpoint you would definitely want to tap into both catagories for numerous reasons, but considering your age and the fact that you have someone to show you how to powerlift you'd be best off doing that for a while at least.

Clean up your diet in the process and you should be able to drop some bodyfat. THIS WILL negatively impact your ability to lift maximal weights, but I would worry about it too much just realize that bodyfat reduction should be a slow process. DO NOT crash diet.

Even if someone is following a bodybuilding routine, having a powerlifting background helps tremendously and you should still be incorporating heavy lifts into your routine (i.e. squats, deadlifts, bench) along with the other stuff.

Awesome! appreciate the response. I realize cutting slowly will impact strength, but as long as i realize i will be able to attain my goal and this is the better path, i'm fine with that.

I think i will train power lifting style after my cut, just to get strength built up, then incorporate some bodybuilding style routine.

However, my only question is after my cut is over (not sure how long it will be till i'm at my desired bf), what would be the best option?

Should i bulk up cleanly to pack some lean body mass, but also make strength gains?

 

[ihateschoolmt]

Myofibrillar and sacroplasmic hypertrophy rarely happens by themselves. As in you usually get both types at the same time, although that doesn't mean they have to occur equally. If you want to get big, use a 7-12 rep range most of the time, and you will surely still get stronger. If you want to gear your training to mostly strength and aren't as worried about size, you should train mostly in a 1-6 rep range. I want to be about the same size you do, and right now I am training mostly for size, but I still do a few exercises in the low rep ranges every once in a while.

 

[Built]

You can - and IMO should - train more like a powerlifter while cutting. The lower volume and emphasis on heavy compounds work very well on the lower calories you'll be consuming. Don't expect to make INSANE strength gains while doing this, but don't be surprised to see increases either.

 

[Ark94]

Appreciate the replies!
Still reading through the ebook, and what I came across was something already said here.
"train in the 1-6 rep range".

The powerlifters in my gym told me before to train 4 reps. Beyond that u sacrifice form.

That is not exactly what they said cause they told me this a couple months ago... But I do remember the 4 rep rule..



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[Built]

You're not deadlifting your car yet. Regardless, powerlifters train a variety of ranges. Do a bit more reading and don't rely on something some guy told you a few months ago, k?

 

[Ark94]

You're not deadlifting your car yet. Regardless, powerlifters train a variety of ranges. Do a bit more reading and don't rely on something some guy told you a few months ago, k?

Yeah sounds good Built.


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