Looking for a recommendation regarding which programme to run.
Goal: Increase strength in the powerlifts
Quick background:
27yr old male
5 years lifting experience
Can train 6 days per week, minimal time restrictions
Enjoy the powerlifts but NOT planning on competing
Closely follow BM and their training principles but have never run one of their templates specifically.
Just finishing a hypertrophy-based programme.
What are the main differences between the Strength and Powerlifting programmes?
I’m still running my 1st bbm program. Really loving the powerbuilding III. I’m in the gym 6-7 days per week, 1.25 - 1.5 hours in and out the door. Sounds like it might fit you well.
The powerlifting templates focus on increasing the squat bench press and deadlift and the strength templates focus on increasing the squat overhead press and deadlift
If you don’t want to compete I would go with a power building template. It is a good mix of hypertrophy and strength training. What I am doing in long term programming is using bodybuilding for 6 weeks as a change of pace, then moving to power building, if I want to test I will move to a strength template. Then repeat. So if I plan to test about every 7 months (about 28 weeks) I will start with bodybuilding to build a bit of mass for 6 weeks. I move to PB for 10 weeks then then the 13 week strength template. That is 29 weeks. The BB gives a chance to recover and just do variations of the Big 3, PB starts to specify a bit and narrow the exercise selection then Strength gets narrower and eventually super specified for testing your 1 RPM. I think it is a good long term strategy and they update the templates frequently so the next time you run any program it might be tweaked some. You can download updates of templates you have bought with no extra charge. I would suggest creating an account so you can get to the downloads easily through your account.
I would do the 3 day PB1 first it has 3 days of lifting and 1 or 2 of GPP. If you feel you have the work capacity you could do PB2 or PB3 which are 4 days with 1 or 2 GPP days so 6 days. They take a bit higher work capacity and are higher volume with more variations and accessories.
