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Consults needed.

the198lbbeast

New member
After venturing out into the junior age group in powerlifting here come July. I find myself kind of faced with mediocrity, all the American records are out of reach, yeah sure it's possible to grab a state one here in their, but the prestige isn't quite the same, it's like being awarded second out of three people. You didn't lose but you certainly didn't win. So here's my idea, instead of focusing solely on strength gains, I want to bring a body building aspect to my training regiment, along with the strict diet. Tomorrow will be a squat day, what I need from the bodybuilders of the forum is to list off some good accessory work and the set and rep range you follow. I'll be training in a single ply suit for squatting, and I have a good idea of what I'm doing for strength accent. I'm just clueless on the bodybuilding aspect. So if you'd please help me out that would be great. Just list what you did last leg day excluding the squat portion, and I'll endure whatever terrible punishment is a head.
 
]Last leg day:

Heavy a$$ squats
Heavy a$$ leg press
Leg extensions 4 sets 30 reps a set then a 5th set as a drop set.

Had to crawl up my stairs basically....

Edit* on the leg extensions I say 30 but really it is get as many as you can and then your partner helps til your quads want to explode.
 
Lots of guys way smarter on here than me so I'm sure they will chime in.

I owe part of this leg day to danger Dave.

Also I'd google the term power bodybuilding or even hire a coach....

Just my two cents. Good luck man.
 
hardwork25 said:
Lots of guys way smarter on here than me so I'm sure they will chime in.
Click to expand...

Thanks for calling for me bro! :laugh:


But seriously OP, why do you believe that strength building and hypertrophy work are mutually exclusive?


My recommendation would be to do hypertrophy work that will also build a significant amount of strength. While bodybuilding for assistance is definitely an option, and I don't think anyone will say you won't get stronger from doing it. But, it is my opinion that you will see much better results from following a different assistance template.


I don't want to give any blanket suggestions without having a little more information first though. I understand you compete single ply, yes? How are your training days split each week? (when is your DL day, Bench, Squat, etc.) And, when do you typically train your back? And what type of volume do you do when training your back in relation to the volume you do when pressing? (is it 1:1, 2:1, etc.)
 
jimbuick said:
Thanks for calling for me bro! :laugh: But seriously OP, why do you believe that strength building and hypertrophy work are mutually exclusive? My recommendation would be to do hypertrophy work that will also build a significant amount of strength. While bodybuilding for assistance is definitely an option, and I don't think anyone will say you won't get stronger from doing it. But, it is my opinion that you will see much better results from following a different assistance template. I don't want to give any blanket suggestions without having a little more information first though. I understand you compete single ply, yes? How are your training days split each week? (when is your DL day, Bench, Squat, etc.) And, when do you typically train your back? And what type of volume do you do when training your back in relation to the volume you do when pressing? (is it 1:1, 2:1, etc.)
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I'm not saying there exclusive to each other, I've just always been a powerlifter and worked around with bodybuilders that when it came to doubles, singles and even triples that couldn't hold their own. On the other hand they would fire with yeah but my body is for looks, which always made me wonder why can it not be both. Why can someone win a bodybuilding show one month and then win a powerlifting competition 12 weeks later without becoming completely torn away from the bodybuilding sport. I know strength wise, I could stick to my program I've been running and gain strength and continue with a similar physique I have now. But if I did a mixture of the two: train 6 weeks with a powerlifting core lift and then accessory work of a bodybuilder and than switch it to the opposite for 6 weeks. What would my strength levels look like. My next competition isn't until November and it's not a real prestigious one at that, so I'm wondering can I get on the platform with a more cut lean body and still post an all-time PR.

My volume training is usually somewhere in the 30 range give or take, broke into however many sets are needed. I.e 5x6, 3x10, 4x8. My volume between two different muscle groups is unrelated if I feel my back is what's causing me to miss a lift I hit it harder and heavier than I would normally. If that makes sense. It's sort of figuring where my week point is and then training it.

My split is usually as followed:
Saturday: squats/legs
Monday: Bench/chest
Tuesday: arms or shoulders
Wednesday: Deadlift/back
Thursday: which ever I didn't do on Tuesday, usually the one that lagged more on Monday.
Friday and Sunday: rest.

Does that answer everything?
 
Saturday: squats/legs
Monday: Bench/chest
Tuesday: arms or shoulders
Wednesday: Deadlift/back
Thursday: which ever I didn't do on Tuesday, usually the one that lagged more on Monday.
Friday and Sunday: rest.
Click to expand...

I'm not a huge fan of that weekly setup, mostly because you do triceps, then arms, then biceps (Chest/Arms/Back). So it doesn't look to give a lot of time between some pretty small muscle groups to repair and build.

What I would suggest for assistance is to do mid to high volume work with big compound movements. Nothing is going to build the muscle you want like doing heavy volume with squats/presses/rows. I obviously am not a huge fan of your weekly setup, but if it ain't broke don't fix it. This is how I setup my week:

Mon: Heavy OHP, Rep OHP, Vertical Pull, Upper Back/Rear Delts, Triceps
Tue: Rest/Conditioning
Wed: Heavy Squat/DL, Rep Squat/DL, Higher Rep Squat/DL/GM, Posterior Chain, Core
Thu: Rep Bench, Higher Rep Bench, Hor. Row, Chest, Shoulders, Biceps
Fri: Rest/Conditioning
Sat: Events (strongman)
Sun: Rest

You'll see that I do a metric f*** ton of back work each week. This is because the back can literally never be too strong. And the main reason I asked about your back work is because you want to make sure that you are doing at least as many rows as you are presses. Keeping the internal:external rotation work evened out is going to do a lot for you as far as your big 3 are concerned and as far as keeping your shoulders healthy. I would even argue that you should do more external rotation work than internal, and this is especially true for most guys starting out because of how frequently you see guys that only do chest work throughout high school and end up with terrible muscular imbalances because of it.

For you, obviously, there wouldn't need to be an event day. And on that day you would have a secondary lower day which would again include squats AND deadlifts. Not at the same intensity level as the first day, and you would also do some more back work, and hit the quads with some unilateral lower body movements (which would also help keep your hips healthy).


But, this is how I do my training. (and most of the people I work with)

For you, I think the main takeaway is to not get too caught up in what is PLing or BBing. What you want to do to build the most volume is heavy volume work with big compound lifts after you do your main movement that addresses a weakness in your lift AND a weakness in your physique (because a weakness in your physique will also typically be a weakness in your lift as well).
 
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