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PL vs BB program

S

Sydking

Member
mainly in relation to the beginners program, ive researched a little on the difference in power lifters and Body builders.

But mainly want to know how much different will be depending what program i follow, Im doing the BB beginners ATM and i and going to stick to this untill ive hit my target lifts.

Tho just curious.
 
Sydking said:
mainly in relation to the beginners program, ive researched a little on the difference in power lifters and Body builders.

But mainly want to know how much different will be depending what program i follow, Im doing the BB beginners ATM and i and going to stick to this untill ive hit my target lifts.

Tho just curious.
Click to expand...
What exactly is the question?
 
If you're a beginner then there is no difference. You just need to lift regularly and progressively to ride the wave of beginner gains and learn the movements. The generally most efficient method is full-body training 3x a week though there are exceptions and personal preferences can play a part in your program choice to.

Once you've developed a base of mass and strength then you can think about specialising... or not, training for both size and strength is mutually beneficial for intermediate lifters as well.

I'm just shy of an elite total in powerlifting but I don't ignore my hypertrophy work as it is the cornerstone of my assistance. Big muscles help strong lifts.
 
As long as you are doing incorporating some more PLing type training into your BB training routine, you will get the best of both worlds IMO.

As EF said, just continue to lift and progressively overload.

Technically speaking -

Strength training typically produces a combination of the two different types of hypertrophy: contraction against 80 to 90% of the one repetition maximum for 2–6 repetitions (reps) causes myofibrillated hypertrophy to dominate (as in powerlifters, olympic lifters and strength athletes), while several repetitions (generally 8 – 12 for bodybuilding or 12 or more for muscular endurance) against a sub-maximal load facilitates mainly sarcoplasmic hypertrophy (bodybuilders).

See table.
 

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well if you compare the PL beginners and the BB beginners program, The only diff is a bent row in the PL.

im sure there are others aswell tho my question is how will following each one have effect on size/gains/composition.


for instance two of the exact same people, each follow one each and compare after 3 years. What will be so difference.

Does diet Play a big role in the BB and PL programs? if so then couldn't a Powerlifter follow are more bb eating style.
 
IMO, in the beginners program regardless of it being PL or BB, the body composition differences will be negligible for the most part.

Strength will always be higher when following a pure PL program (because that is the main goal) compared to a pure BB program. That is why I suggest to incorporate certain PL movements into BB routines. Maximum hypertrophy will be stimulated as well as a progression in strength, which in it's self will lead to hypertrophy gains (as mentioned the hypertrophy gains between PL and BB differ).

BB, the main goal is to maximize the development of each individual body part. Not to say PL don't get limited development in certain areas as some do have fantastic physiques, but it is not their primary focus so some area's may lack in overall development.

Diets, well they will be very similar for the most part but obviously a PL are not bulking and cutting as much as bodybuilder do.
 
Any point in noobs doing 5 day BB splits though? I say no as the best way to gain muscle initiially is full body compound lifts as often as possible (with enough recovery time between workouts)
 
JZ, god no! I laugh when I hear a noob say they are doing 5 day split :D

Monday - Chest
Tuesday - Shoulders & back
Wednesday - Arms
Thursday - Chest
Friday - arms...
 
MaxBrenner said:
JZ, god no! I laugh when I hear a noob say they are doing 5 day split :D

Monday - Chest
Tuesday - Shoulders & back
Wednesday - Arms
Thursday - Chest
Friday - arms...
Click to expand...

But how will i get the arms...

lol

If your a fucking noob your curling 20kg... Now do you need a weeks rest and a whole dedicated day to curling 20kg? If you answered yes then please never reproduce.

As said above.. I like to use analogies for things. Lets talk about cars.

Do you want to be a

a.rally driver
b.drag racer

Now both options require you to KNOW HOW TO DRIVE A CAR.

Its the same with our bodies beginners dont know how to 'drive' that car. Therefore the basic standards for strength are basically you getting your license and learning how to drive a car.
 
Squat, bench, deadlift, overhead press, row, pull up, calf raise. Perfect form, eat, get stronger. Do this, and as a beginner it won't matter one bit whether or not you want to be a bodybuilder or a powerlifter - you will be getting closer to your goal.
 
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