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Powerbuilding 1 vs 2 vs 3?

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  • Powerbuilding 1 vs 2 vs 3?

    Hi,

    I've been lifting for around 9 years and I've tried the strength and hypertrophy programs of yours in the past with good success training 4x per week back when I was in uni.
    Since COVID and with work being busier (I'm a physio) i've generally been sticking to training 3 days per week as I find I have a better balance with social/gym/work life and it gives me more time to do other types of physical activity e.g. swimming, cycling and have a bit of variation.

    I'm still looking to gain strength and muscle mass and whilst i've been experimenting with my own programming more recently i was thinking of going back to something a bit more periodized and planned out and thought the powerbuilding programs might be a good idea for me. I'm just wondering whether I'm best to go with the powerbuilding 1 version 3 days per week or if I should just adjust the powerbuilding 2/3 versions to 3 days? What were your thoughts?

    If it helps my current best lifts at a 65kg BW (only 5'5) are
    SQ 160kg
    ​​BP 92.5kg
    DL 190kg
    Press 71kg

    And my current program for lifting is something along the lines of...

    Day 1
    SQ [email protected] then 4sets of 4 reps @6-8RPE
    ​​​​​Press [email protected] then 4 sets of 4 reps @6-8 RPE - superset with chin ups 3 sets of 10 reps
    Pendlay Row 3 sets of 8 reps @6-8 RPE
    DB Bench press 3 sets of 8-12 reps @6-8 RPE
    Hip adductor machine 3 sets of 12-15 reps @6-8 RPE

    Day 2
    DL [email protected] then 4 sets of 4 reps @6-8RPE
    Bench press [email protected] then 4 sets of 4 reps @6-8RPE - superset with SL calf raises 3 sets of 12-15 reps
    Barbell Lunges 3 sets of 8 reps @ 6-8 RPE
    Chest flies 3 sets of 12-15 reps @6-8 RPE
    Dumbbell Bicep Curls 3 sets of 12-15 reps @6-8 RPE

    Day 3
    Front SQ 3 sets of 6 reps @6-8 RPE
    Incline Bench press 3 sets of 6 @6-8 RPE
    RDL 3 sets of 10 reps @6-8 RPE
    Overhead triceps extension EZ bar 3 sets of 12-15 reps superset with EZ bar Bicep Curls 3 sets of 12-15 reps
    Knee extension superset with hamstring Curls 3 sets of 12-15 reps

    I usually try to get in and out the gym within an hour as I tend to keep my rest times down to 2.5 minutes at most.




  • #2
    Daniel,

    Thanks for the post and I hope all is well with you. In this situation, I'd do PB-I 10/10 times here. I think it should fit your time and resource needs in addition to giving you a good dose of training.

    -Jordan
    Barbell Medicine "With you from bench to bedside"
    ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

    Comment


    • The Average Lifter
      The Average Lifter commented
      Editing a comment
      Dr Feigenbaum, in a future podcast, could you talk about how you decide which template (or an individualised program) would be suitable for a person? What info from the person do you find useful in making that decision etc.

      Perhaps, a few case studies as in the 'To Be a Beast' article would be good to read.

  • #3
    Originally posted by Jordan Feigenbaum View Post
    Daniel,

    Thanks for the post and I hope all is well with you. In this situation, I'd do PB-I 10/10 times here. I think it should fit your time and resource needs in addition to giving you a good dose of training.

    -Jordan
    Brill Thanks for the response Jordan, appreciate it

    Comment


    • #4
      Dr Feigenbaum, in a future podcast, could you talk about how you decide which template (or an individualised program) would be suitable for a person? What info from the person do you find useful in making that decision etc.

      Perhaps, a few case studies as in the 'To Be a Beast' article would be good to read.
      I think we covered most of the ground work in our programming podcasts, save for providing examples of whole programs to show the extent of the differences. I'm not sure this would be very useful as a podcast compared to text form, which is why it's a major section of the programming book I'm writing.

      Barbell Medicine "With you from bench to bedside"
      ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

      Comment

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