Powerbuilding: What is it?

I was asked to give my thoughts on powerbuilding, what it is and how to do it. This is my warning, I probably have a much different view and some people may not agree with me.

First of all, I don't like factions. I don't like labels, I think labels are limits. Labels are limits, that's a bar. I've always noticed that powerlifters feel the need to train like a "powerlifter". A bodybuilder needs to train like a "bodybuilder". I use the quotations because everyone has unique perceptions and unique expectations as to how each label should train. Some powerlifters may feel like they shouldn't need to do pull ups or even any bicep curls. On the other hand I've heard Lee Haney himself talking about not deadlifting. Instead of identifying myself with a faction, I would rather just be my own where I take the good things from everyone. I'll use anything that helps me reach my goals. Ironically the bodybuilder has a lot to learn from the powerlifter and visa versa.

Traditional Definitions of Powerbuilding

I think most people would say, oh it's a combination of powerlifting and bodybuilding. Which isn't wrong but doesn't go far enough for me. Especially if you're looking to use a system or strategy that can be repeated over time with proven success. I think it's deeper than that and I like to break things down and get to the bottom line, so here is my personal belief around this topic.

Fiber Type

Yes back to this conversation. Because if you really want to know what powerbuilding is, it's important to understand some concepts or theories around fiber types. If you haven't read my post on fiber types and motor recruitment, read it HERE. It is my belief that powerbuilding is training both type I and type II fibers to exhaustion. Not just training them, but training them to exhaustion. Emptying the tank on BOTH. You know the people that train all the time and don't look like it? I think I know why, it's because they're not taking any fiber types to exhaustion. Or not fueling for recovery, or both. Although I don't necessarily believe you can truly isolate fiber types, I do believe that to exhaust both fiber types, you need to first exhaust type II fiber types.

Strength Training

Traditional strength training to increase your 1 rep max is going to be much more relevant to type II fiber types do to the nature of the heavy lifting. Heavy lifting is typically done in lower rep sets. Lower rep sets are shorter in duration, and typically require you to have high intent to move the weight. All these things align with type II fiber types or myofibril strength and hypertrophy. This type of lifting I don't believe is effective at exhausting type I fibers. You would need longer set durations. Is it exhausting some? Probably but it's definitely not exhausting them all.

Bodybuilding

Traditionally people are using set of 8-12 reps per set to near failure and the majority of bodybuilders are using more isolation exercises to target muscles. These sets are much longer durations, with lower outputs which aligns more with type I fiber types. You can semantically argue that type II fibers are activated with failure but not a very efficient way to do so. I believe training this way means you'll exhaust the type I fibers far before you can reach and exhaust your higher threshold type II motor units.

Athletes

Athletes are inclined to train more explosive movements and heavier movements. I would argue they align with the type II fiber type much more and traditionally do very little bodybuilding. It's common for baseball players to worry about getting "too big" which I don't believe in. What I do believe in is getting the wrong kind of big, which would be training like a bodybuilding and becoming type I dominant from lifting weights the wrong way for sports. Athletes are typically doing the fastest types of training. Even though powerlifters may train "speed" most aren't jumping and definitely aren't sprinting. Jumping and sprinting are the fastest forms of exercise and they are MUCH faster than olympic lifts and definitely faster than any speed barbell lifts and it's not even close.

EACH of the above factions can learn from each other. I take the best from all the above and create a system that strategically exhausts BOTH type II AND type I fibers. This brings me to MY definition of what powerbuilding is, and that's simply training BOTH fiber types to exhaustion.

MY Theory

I mentioned above, I think the only way to exhaust both fiber types is to first exhaust type II fibers using low reps sets with heavy weight for numerous sets. That was the original ah ha moment I had when I realized what 10 sets of 3 on bench press is doing vs 3 sets of 10. Predominately training different fiber types, yielding different looks and definitely different performance capabilities. In my training method that I created, called Swole Method, I create a cascade. The cascade is meant to exhaust type II then type I which is why the primary exercise is going to be the lowest reps per set and the heaviest weight, and then slowly gets lighter and longer set durations for 2 more compound exercises and then I finish with single joint high rep sets to finish off the type I fibers. Below is my structure

This is MY strategy for exhausting all fiber types which is what I call Powerbuilding. Swole Method is the method I use for the Super Sets program. It is a very dynamic program that uses literally any and everything. The key for me was getting outside the box, I had to stop categorizing everything and use logic and answer questions for myself that a lot of people are afraid to offer an opinion on.

Who may benefit and who may not benefit?

I would argue athletes wouldn't benefit. It was personally my biggest mistake as an athlete, I didn't know any better, but now that I do I like to offer my mistakes to others. Bigger is great, get as big as you can possibly get, but if the size isn't coming from low rep heavy sets with compound exercises than you don't need or want it. And ironically you can get MUCH bigger using low rep sets for more total sets than you ever could with higher rep single joint exercises.

I think powerlifters and bodybuilders both could benefit. Powerlifters are checking the box on type II work, bodybuilding is checking the box on type I.

The people who can benefit the most is anyone looking to literally get as big and strong as they possibly can. The application is tricky and I'm sure people are reading this completely disagreeing with my views. All I can say is I've put my thoughts out there and I'd challege anyone that disagrees to put there's out. Typically what I find is people who disagree with me don't have a real opinion or contributing thoughts. My Super Sets program offers a free 10 day trial. I have literal years of this program written. If doesn't repeat and what you learn is there is endless ways to organize training utilizing the system I posted above. Click below to start your free 10 day trial.

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