Powerbuilding is a term used to describe a training style that consists of a blend of methods from Powerlifting and Bodybuilding. The underlying idea is that training with both methods at the same time will make one strong and good looking at the same time. As the philosophies behind the methods are quite different lets quickly look at what the goals of the different sports are in their pure form:
Powerlifting: Powerlifting is a competitive sport where contestants try to move as much weight as possible in the 3 Movements: Deadlift, Squat and Bench Press. While these lifts (often referred as the “Big 3”) are a fundamental base for many different training systems and methods, in Powerlifting they are the competition skill. A pure PL style is tailored towards training the competition movements and build a high total for all lifts including skill work in the Big 3.
Bodybuilding: Bodybuilding on the other hand has the goal of optically optimally developing muscles. This means that muscle mass at the right spot is important to achieve an optimal presentation on stage. BB style training is more focused on training single muscles to even different parts of muscles. Isolation of muscle or muscle parts occur frequently with a BB style training
While one philosophy is movement and weight centered the other is muscle and contraction centered. On first it might sound like it is a totally different thing, but there are good reasons for blending the two training methodologies.
Volume vs. Intensity: One of the oldest known rules in the weight room is, that Volume and Intensity are inversely related. The closer one works at his/her maximal intensity the less volume is possible. On the other hand, if one works with low intensity, she/he can go for way longer. PL training often is focused more on intensity, while BB focusses more on volume. Combining both makes it possible to work at a higher intensity than a BB but with more volume than a PL.
Neuronal and Sctuctural Adaptations: As a result of the different possible intensities we try to target different training adaptation mechanisms: With high intensity we are more in the neuronal adaptation side of the muscle adaptaton continuum while with higher volume we are more on the structural or metabolic side of adaptation.
Variety and Consistency: I personally like to have some variety in strength training but too much variation makes it difficult to track progress. Combining both styles of training makes it possible to have consistency and precise tracking with the PL Movements while having a bit more freedom to “hit the muscles” BB style. I believe this mixture will also act protective against overtraining and definately keep training interesting
While it might not be the best option for elite competitors in both disciplines, because of decreased specificity compared to the “pure training form” it offers a great possibility for a variety of people, from athletes to recreational lifters that just like lifting to build a good foundation for personal success. I am aware of possible drawbacks like interfering muscle signaling pathways may exist, but in my opition especially for normal people with less specialized training goals, it offers a great bang for the buck and helps to build a robust physical foundation.
How could that look like on reality?
As always there are many different ways to combine the two training styles: One possibility to combine both in the same training session: You start a session with a Main “PL-Style-Lift of the day” that you train in relative high intensity range and complement it with accessory lifts in a higher rep-range and lower intensities and/or isolation exercises. As an example, this is what a 4 Day/Week Upper-Lower Split could look like…
Enjoy your training!
Alex