Hi, I’ve been running PB 1 (OG version) for about 3-4 years and would like to experience a different program. I like lifting the big three but am open to being focused more on hypertrophy/bodybuilding as I am trying to lose weight/fat. What program do you recommend next?
I understand the new templates now have exercise selection, something that I did not have in PG 1. Is it recommended to keep the same exercises for an entire block? How much variation in terms of exercises is generally recommended? For instance, can I switch some of the accessories after 3-4 weeks?
Thank you.
I think if you wanted to move away from the SBD as your priority lifts, Hypertrophy I would be the choice. If you’re keen to keep SBD (or variations) as your priority lifts, Powerbuilding II, specifically the non-comp template (you get 3 different programs with purchase) would be my recommendation.
Generally speaking, yes, exercise selection remains the same across a block. I have done some alternating weeks in isolated cases, where the exercises alternate between two options week-to-week. We don’t “know” if there’s an optimal exercise variation, much less what it is. We think, based on available evidence, that some exercise variation is better than little to none, due to improved motor learning and hypertrophy (maybe) outcomes, along with reduced injury risk. Too much exercise variation (think a bad version of CrossFit) is also a problem, as the person doesn’t get enough exposure to drive the requisite adaptations for improved performance. Whether this is due to a detection problem, e.g. performance improved somewhere, but we can’t pick it up, or if it’s actually a lack of adaptation, is speculative. In practice, we like more variation (most exercise slots) when not peaking for a meet, test, or other competition.
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Thanks Jordan. Quick follow-up questions now that I’ve seen the samples for the new templates:
How do you recommend splitting the 3 day split with GPP/conditioning? I also don’t see how many times a week to perform the GPP exercises. Is it just recommended to do them in between lifting days? Is there a recommendation as to how many times a week to perform? Would you ever recommend doing lifting, conditioning and GPP exercises in one day? For example, is this split appropriate:
Day 1: Lifting, 1 conditioning session
Day 2: 1 conditioning session and GPP exercises
Day 3: Rest
Day 4: Lifting, 1 conditioning session
Day 5: 1 conditioning session and GPP exercises
Day 6: Lifting (no conditioning)
Day 7: Rest
I’m also interested in doing Bodybuilding I. Was there any other reasons you recommended Hypertrophy 1 over Bodybuilding 1?
Thanks again for your help.
JD
Have you gotten the template yet? All of these things are discussed in the template and the accompanying materials. If you’re just using the sample, the instructions are also reduced to fit that use case.
The GPP instructions in both the sample and full template have a frequency, though it doesn’t really matter when they are done, so long as they get done. You can do them all in one day or split them up if you prefer.
I just bought and went through the PB 1 instructions, which state conditioning is done two to four times a week, after lifts, with the remaining sessions to be done as schedule allows. I looked at the overview and see frequencies for conditioning, but do not see frequencies as to the GPP exercises (e.g. leg raises, back extensions, etc.). It just states, for example, to do 3 sets. Does the conditioning frequency apply to the GPP exercises too or is it up to my discretion whether to do these GPP exercises two to four times a week?
Sorry if I’m missing something. I just want clarification as the OG PB1 specified frequencies (2x week) for both conditioning and GPP exercises.
Thanks.
Yea I think there may be a disconnect here. This is an example of the GPP provided in the template:
Each GPP exercise is performed 1x/wk. The conditioning frequency varies.
Got it, thanks for the clarification. Makes sense that it essentially aligns with the previous frequency of the GPP exercises in PB1 1st gen (3 exercises 2x week) but here it’s 6 exercises per week.
Still debating whether to run Hypertrophy 1 or BB 1, but excited to get started nonetheless.
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Sorry Jordan, one more follow up: based on your answer on alternating exercises every other week, I assume it’s not harmful to switch an accessory exercise for one week and go back to the planned/routine accessory exercise the following weeks? I ask because my gym sometimes gets really busy and I’d rather not waste time waiting for an accessory exercise. I would do another similar exercise listed in the pulldown of the exercise selection, if that helps.
Another example is that I sometimes work out at a different gym, and some equipment are not available at that gym.
Generally speaking, I don’t think that alternating exercises presents much (if any) negative impact on training. The biggest issue can be load selection and the perception of momentum, but I don’t think these are very significant.
