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 1@8 then 4sets of 4 reps @6-8RPE
​​​​​Press 1@8 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 1@8 then 4 sets of 4 reps @6-8RPE
Bench press 1@8 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.

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

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Brill Thanks for the response Jordan, appreciate it

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.

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