Powerbuilding is a type of strength training that combines elements of powerlifting and bodybuilding. The goal of powerbuilding is to get stronger and create a more athletic-looking physique by increasing strength and muscle size simultaneously, rather than focusing on just one or the other.
Powerlifting involves performing three main lifts: usually the squat, bench press, and deadlift. These lifts are designed to test an individual's maximum strength in each exercise. Powerbuilding combines these lifts (as well as other common compound lifts) with bodybuilding-style training, which involves performing a variety of exercises for individual muscle groups with the goal of increasing muscle size and definition.
Training for strength and hypertrophy simultaneously is highly effective for a number of reasons. Strength and hypertrophy training are synergistic in that training for one allows the athlete to train for the other more effectively. Getting stronger by training specifically for strength allows an athlete to lift heavier when training for hypertrophy. Lifting heavier allows athletes to get more out of hypertrophy training, increasing the overall size of muscles. Bring larger muscles to your strength training session will result in great increases in muscle strength. And the cycle continues.
Training for strength and hypertrophy also increases the amount of an athlete's overall daily caloric burn, helping reduce body fat, because of how the different training styles cause the body to expend energy. Strength training typically causes a higher rate of caloric burn during training than hypertrophy training because of the amount of energy required to perform a lift. Hypertrophy training elicits a higher caloric burn after a training session while the body replenishes and repairs itself.
Powerbuilding is a popular approach for those who want to increase their strength and muscle size while also toning their physique and improving their overall athletic performance. It can be suitable for a wide range of individuals, including beginner and advanced lifters, as well as athletes in various sports. However, it is important to follow a properly designed and progressively structured training program and to use proper form and technique to avoid injury.
If you think you would like to give powerbuilding a try, we have a number of incredibly well-written programs to choose from. One of our favorites is the Full Body.