Powerbuilding II Exercise Order

Just wanted to ask if there is a specific reason why all the Squat exercises are placed on days 1 and 2, and all the Deadlift exercises are on days 3 and 4? Would it not make more sense to spread them out evenly over the week, so muscle groups have a bit longer to recover? I am planning to do this as it seems more logical to me, but is there any reason why I shouldn’t?

(If it matters, I am using this template to so I can lose a bit of weight for 10 weeks before going back into a caloric surplus when I will start the Strength III template. Strength is my main goal.)

Hey Billy,

Thanks for the post and the question!

The reason for the exercise order is to try and concentrate the stress and fatigue on the muscle groups from a hypertrophy standpoint, so we lumped squats and pulls together. That said, the biggest drivers of hypertrophy are going to be motor unit recruitment, ROM, and total volume. I don’t think frequency or weekly order really matter here outside of controlling total fatigue and I’d rather you have some existing fatigue so that the weight was a bit lighter some days than if you were fresh.

-Jordan

I think im behind on the frequency info Jordan.
last check 2x freq or more for gains was the (i hate to say) optimal for protein synthesis et al and less was leaving gains on the table.

could you direct me to some of the data showing that the frequency doesnt matter outside of fatigue? Or perhaps just a little catchup.

sorry for hijack and my apparent ignorance.

MPS is one thing that I’ve definitely changed the way I talk about, as I think micromanaging anything for “improved MPS” is pretty much irrelevant. Certainly employing concepts larger concepts like progressive overload, adequate protein intake, etc. are important, but I wouldn’t select a particular training or dietary strategy for “improved MPS”.

Nevertheless, here is the review I like on frequency and RT outcomes: Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis - PubMed

You are correct that some previous reviews suggested higher frequency increased LBM gain, but when corrected for total volume it gets a lot more difficult to say it was the frequency.

Thanks for taking the time here Doc!

Ive always found more frequency to be more enjoyable, and easier to get my workload in, epecially with “quality” reps and form not going to hell with fatigue ect and ruining my groove.

Ill weight this vs my personal bias’ … much to consider.
thank you.