When comparing the type of training that bodybuilders prefer to the type of training that powerlifters prefer, it seems that there are both similarities and distinct differences in regard to the way they train.
Many bodybuilders use powerlifting methods to get as strong as possible in order to gain more size. At the same time, there are many powerlifters who use bodybuilding techniques to gain muscular size for the purpose of gaining more strength. The bottom line is that bodybuilding methods can benefit powerlifters, and powerlifting methods can benefit bodybuilders.
While bodybuilders may include some powerlifting methods to build size, they usually dedicate most of their training to bodybuilding methods. Similarly, powerlifters may include bodybuilding methods to supplement strength gains, but they are more likely to dedicate most of their training time to powerlifting methods. This being the case, what are some of the major differences in training when comparing those who want to emphasize strength gains to those who want to emphasize gains in muscle size?
Exercise Technique for Powerlifting
Powerlifters learn to perform the squat, deadlift and bench press using lifting form that produces the best leverages. They understand that the best leverages for lifting the most weight are not always the best leverages for building the most muscle for a specific muscle group.
Exercise Technique for Bodybuilders
Bodybuilders learn to perform each movement in a manner that puts the greatest stress on the muscle they are targeting. This often results in a reduction in the amount of weight used in order to keep unwanted muscle groups from being overly recruited to lift the weight because this would interfere with the stress that is intended for a specific muscle group.
A Bodybuilding Squat vs. a Powerlifting Squat
Squats are an example of an exercise that bodybuilders and powerlifters often do differently. For example, a bodybuilder may prefer high bar squats with a narrower stance. Along with this, the upper body remains upright while squatting as deep as possible. The purpose of this type of squat is to keep the stress on the quads. This type of squat may force a bodybuilder to decrease the amount of weight they can lift if they were trying to lift as much weight as possible. In contrast, powerlifters may choose to lift more weight, but in order to do so, they may need to perform low bar squats with a wider stance. They may also lean forward with their upper body if they feel it helps them lift more weight. This type of powerlifting squat will tend to place more lifting stress on the hips, glutes, and lower back than bodybuilding squats. The bottom line is that powerlifters position themselves to make it as easy as possible to lift the weight. In contrast, bodybuilders often position themselves to make the specific muscles they are training work as hard as possible.
The Pump vs. Lifting Heavy
Another big difference between bodybuilders and powerlifters is that bodybuilders tend to design their workouts to maximize the pump. Most bodybuilders don’t worry about developing an excessive amount of muscular fatigue and weakness by the end of a workout as long as it leads to a pump. In contrast, powerlifters tend to design their workouts around the amount of weight they use. They often avoid excessive muscular fatigue in order to keep their strength level and poundages high from set to set.
Bodybuilders: How They Determine The Number of Sets
Bodybuilders often determine the number of sets they perform according to how long they can maintain a pump in the muscle group they are working. Most bodybuilders due at least three to eight sets per muscle group, although it is not uncommon for bodybuilders to do nine to twelve sets per muscle group, and those who thrive on high volume will do up to twenty sets per muscle group. The exact number depends on two main factors which include how long they can stay pumped, and the number of sets that produces the most growth.
Powerlifters: How They Determine The Number of Sets
Powerlifters will tend to monitor their strength level from set to set in order to determine how many sets to perform. As long as their strength is high, they keep lifting, but they tend to stop before fatigue produces a substantial decrease in strength. This being the case, some powerlifters only work up to one heavy set for each exercise, but three to five sets is more common. A smaller percentage of powerlifters may occasionally do eight or more sets per exercise.
Bodybuilders: Base Intensity and the Number of Reps on the Pump
Bodybuilders often determine how close they will push to failure according to what helps them get the best pump and gain the most size. Intensity varies substantially from bodybuilder to bodybuilder. Some never train to failure while others always train to failure after doing their warm up sets. Those who do less sets tend to train closer to failure, while those who do a lot of sets tend to leave a few reps in the tank for most of their sets, although they may designate the last set of each exercise as a high intensity set that is pushed close to failure.
When considering how many reps to perform for each set, gains and size and getting a good pump are once again the chief concerns of a bodybuilder. They like to train heavy enough to get stronger, but not so heavy that they are forced to do low reps and fail to get a pump. The most common rep range for bodybuilders is probably about 8 to 12 reps, but some do more, and some do less.
Powerlifters: Base Intensity and the Number of Reps on Strength Gains
Powerlifters often determine how close they will push to failure according to what helps them gain the most strength. Most stop one to three reps short of failure and rest three to six minutes between sets to insure full recovery between sets.
When considering how many reps to perform for each set, powerlifters generally base the number of reps on what helps them gain the most strength. This most often fits into a range of 3 to 8 reps. Of course, sometimes they may do more reps, and sometimes they may only do one or two reps as it will vary according to individual preference and the phase of training a powerlifter may be in.
Bodybuilders: Exercise Choice
Bodybuilders must not only consider the size of their muscles, but the shape of their muscles. They tend to include more exercises for each muscle group in order to fully develop every aspect of every muscle.
Powerlifters: Exercise Choice
Powerlifters will do whatever exercises they feel they need to do in order to get stronger regardless of how it affects the shape of their muscles, or the overall shape of their body. Some powerlifters only do bench press, squats and deadlifts when choosing which exercises to include in their workouts. Others include many exercises in order to build muscle, strengthen any weak areas, and develop strength within a variety of angles and positions.
Final Thoughts
Remember that there are times when a bodybuilder may train heavy in order to develop strength. For this reason, their training may resemble a powerlifting workout. In this case, the goal of gaining more strength is to increase muscle size. Remember also that there may be occasions when powerlifters train more like a bodybuilder in order to increase muscle size or target an underdeveloped muscle group. The long-range goal of this is to prepare their muscles to handle heavier weights. Strength gains often lead to gains in size, and size gains often lead to gains in strength. Even so, if your main goal is to build size, then most of your workout time should be designed to build size, and if your main goal is to build strength, then most of your workout time should be designed to build strength. My hope is that this knowledge will help you design your training according to your goals to either gain size or strength. May God bless you with the best of training.
Related Resources
Bench press powerlifting vs. Bodybuilding