30 Seconds SummaryPowerbuilding, Simplified: How to Gain Strength and Size [220+ Studies]
- Powerbuilding combines strength and hypertrophy training; balance is key to avoid spinning your wheels.
- Volume is critical for hypertrophy, suggesting 9+ sets per week may enhance muscle growth, and even more so with 20+ sets per week.
- For strength, higher volume also shows benefits, but gains can be made with significantly less volume compared to hypertrophy.
- Repetitions in Reserve (RIR) indicates that training close to failure is beneficial for hypertrophy, but less so for strength.
- Load (percentage of 1RM) is vital for strength gains but less critical for hypertrophy; different load ranges (30% to 85% of 1RM) achieve similar hypertrophy results.
- Training frequency does not independently influence strength or hypertrophy much; typically, muscle groups are trained twice per week.
- Effective powerbuilding should use a 'sniper approach’—focusing on either strength or hypertrophy in each set rather than mixing both in a single approach.
- Top sets and backoff sets can optimize strength training, while accessory exercises like leg press or machine chest press are better suited for hypertrophy.
- Individualization is crucial; different athletes may require different volumes and intensities based on their physiology and training response.
- Periodization might not be necessary for all but can help switch focus between strength and hypertrophy phases to maximize gains over time.
Data Driven Strength
Josh Pelland
