If you've been keeping up with my coaching log, you know that I have a different take on powerbuilding than most other lifters. And for good reason: powerbuilding isn't easy. It's difficult to program for multiple goals, and it's even more difficult to have the discipline and motivation to train for them simultaneously.
Read More: What is Powerbuilding?
But it's not impossible.
I've developed a free, 8-week powerbuilding program that you can download now to get a feel for one way to train productively for both size and strength. Here's how it works:
- A four-day, upper/lower split allows for a sufficient training frequency for all lifts and body parts. One day for each is focused on volume, and the other on maximal loading.
- Supplementary movements are used to improve the weak points in your competition lifts.
- Assistance movements are aimed towards developing weak muscle groups.
- A combination of RPE and percentage-based loading ensures progression over the full 8 weeks.
Click here to download the program for free.
While this isn't the be-all, end-all of powerbuilding, it is a good start, especially compared to many of the cookie-cutter programs you'll find online. I suggest you use this program to get a feel for what powerbuilding entails, and to experiment with different methods of progression.
Eventually, though, you'll want to move on to something that's designed for you as an individual. While I believe that's crucial for any goal, it's especially important for powerbuilding, because with so many different variables to manage, a one-size-fits-all method rarely does the trick.
If you need help with that, you can always reach out to me for coaching at ben@peakhd.net.