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What is the difference between powerlifting and bodybuilding, what is better and what to choose
What to choose: powerlifting or bodybuilding? What is the difference between these two sports that make us stronger and more beautiful? Read this article and decide on your preferences. nine0022
What sport should a real man choose: powerlifting or bodybuilding, strength or the desire to get a perfectly developed harmonious body? Both of these areas are aimed at working with weights, however, powerlifting, unlike bodybuilding, aims to develop physical strength, and not the external beauty of the body.
What matters to a powerlifter is how much weight he can lift, not how beautiful and proportioned his biceps are.
Accordingly, due to the differences between powerlifting and bodybuilding, both methods and principles of building training programs differ. nine0022
Powerlifters train to maximize their strength in triathlon: squat, bench press and deadlift. Bodybuilders carefully work out all the muscles of the body, evenly increasing the size of each individual muscle group, and striving for one thing – a balanced developed body.
However, what if you want to look physically attractive, but at the same time strive to develop strength? In other words, why powerlifting and not bodybuilding? Or vice versa.
Bodybuilding and powerlifting: differences and similarities
Powerlifting and bodybuilding are very closely related forms of strength training. It should be noted that the early bodybuilders of the 1940s and 1950s focused both on increasing strength during the first lifts and on developing certain muscle groups.
However, the availability of various types of strength training equipment in the public domain today has significantly shifted the focus from the performance of powerlifting lifts by bodybuilders.
The difference between powerlifting and bodybuilding
So why do athletes choose powerlifting over bodybuilding? And, for that matter, why do athletes classify themselves as one or the other? After all, to be considered a powerlifter or bodybuilder, you must have a certain level of performance.
At first, all powerlifters and bodybuilders start with strength training. It is an incomparable intoxicating feeling when you see the change in the body with your own eyes within a month.
However, the noticeable changes taking place at first began to become less and less. And after some time, most athletes are faced with genetics and its limitations in terms of muscle formation. Two ways follow from here: to try to stubbornly go forward, trying to break through the genetic wall with sophisticated training moves on the way to progress, or to direct your energy and desire to play sports in another, more measurable and productive channel. nine0022
20 Squat Transitions – The Hayes Method
If you don’t stop trying to keep progressing, you need to expand your knowledge: study strength training and anatomical features of the body in order to independently create programs that will lead you to the desired breakthrough. Tons of literature and popular bodybuilding magazines are full of advice and recommendations from bodybuilding stars. Everyone can try everything from Vader’s principles to Mike Mentzer’s superpower workout. nine0022
This is followed by a new stage in the development of an athlete facing the choice of powerlifting or bodybuilding. His growth resources during this period are competent dietetics and sports nutrition. Having enriched his knowledge, the athlete begins to follow the right diet to gain muscle mass, using cycles of increase and decrease in nutrients.
At this stage, the lifeline for a hopeless bodybuilder may be the training method of “hardgainers” – people who are not genetically predisposed to bodybuilding, as a result of which they have a relatively low performance in gaining muscle mass and increasing strength. nine0022
Such hard but infrequent workouts with several basic exercises specifically for athletes with this type of constitution were created back in the 1930s by Joseph Curtis Hayes, a pioneer in strength training. Hayes is considered to be the originator of the “breathing” squat with heavy weights and high reps for quick gains in strength and size.
So, instead of lifting weights 5-6 times a week, doing 10-15 sets for each body part, which, according to most bodybuilders, is considered the only way to gain muscle in the gym, you can start training with a breathing program squats with 20 repetitions of Haise. nine0022
Joseph K. Haise Training
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Athletes who have not made progress in bodybuilding, but have not yet become powerlifters, thanks to this program added 9pounds of muscle in a month or two. This training is primitive, but not simple. It builds real muscles and increases strength. The center of the program is twenty repetitions and only one approach.
Additional exercises are not essential here, two or three sets of bench press and bent over row as a typical example of the program is the maximum. You should beware of too much additional exercise, not too little. Whatever this workout lacks in terms of complexity or volume, it will more than make up for in terms of intensity. nine0022
Do this workout twice a week. Only 2 days of training and 5 whole days of rest, not too hard training, right? However, the key to this plan lies in the weight you use for 20 reps of squats.
You start the squat with a weight that you could barely do 10 reps with, but you have to force yourself to do all 20 reps by taking deep breaths between reps, starting on the 10th.
By the 20th rep when lifting the neck, you will have a very hard time, but it’s too early to think about rest – give all your best on a horizontal bench and perform a pullover with dumbbells. nine0022
This plan also includes increasing the amount of food and protein shakes in line with conventional mass gain programs.
The “20 Squats” program will allow the bodybuilder to feel all the delights of a strong body, bring it closer to the mind of a powerlifter, and make it clear how to become stronger and “bigger”.
You need to get even stronger to get bigger, and the best way to do this is to train very hard using the basic exercises (squat, bench, deadlift, chin-ups, push-ups, and deadlifts), but not exhaust the body with training too often. nine0022
From bodybuilding to powerlifting
Do you know what a powerlifter will say when a bodybuilder shows him his bench press? Probably something like this:
You put your elbows out. You’re not a bodybuilder trying to work out your chest muscles. If you want to use more weight on the bench press, learn to hold your elbows. Also, stop pushing the bar towards your face in an arc. You need to lift it up from the chest in a straight line.
or something like:
You also need to learn how to press with an arch in the lower back. As you lower the bar down to your chest, lower it just below your nipples while strengthening your arch by trying to lift your chest towards the bar without lifting your pelvis off the bench.
Wow! In two minutes, you’ll go from thinking you know everything to realizing you know next to nothing about the workouts that make your body truly strong.
Many athletes eventually realize that working with heavy weights and low reps, although it can build and increase muscle size, does not make the body strong. Powerlifting is a logical step forward for an athlete who wants to harmonize their physical strength and appearance. nine0022
So, powerlifting or bodybuilding? Beauty or strength? Perhaps the choice is still yours. Perhaps the desire to move from beauty to strength wakes up with age, it is also possible that you can forever remain a supporter of bodybuilding or powerlifting, faithfully following the once chosen direction all your life.
Transition Training Tips
These simple rules will allow you to control your training and progress faster:
- Lift weights 3-4 days a week.
- Make the squat the core of your legs, the bench press the core of your chest and shoulders, and the bent over row the core of your back.
- Do a small number of 5-8 reps, sometimes doing sets of 3 reps (with heavy weights) for large parts of the body, a little more reps for the arms and shoulders.
- Use gentle cardio 10 minutes before your main weight training session to warm up your body.