incoporating powerlifting in body buliding

Hi
Has any1 thought of incorporating powerlifting in bodybuilding?
I'm interested to know what a powerlifting routine Is done as I have no knowledge and I couldn't get proper information from google..
Any help will be appreciated..

What would be the goal of this in your opinion?

It really depends on what "Body Building" is to you. If its just working out to pack some muscle on your frame and to look good, a typical 5x5 powerlifting workout will work (split or full body). I personally train this way and it works for me quite well.

If its prepping for a competition, then you gonna have to have gifted genetics (in order to recover fast enough from a heavy powerlifting workout in order to train 5 times a week) and also blend the two approaches. Check out Ronnie Coleman: a famous body builder who trains with heavy weights/low rep (ie. "powerlifting" style) but combines that with higher volume (ie "bodybuilding" style)

Ultimate goal is to gain size.. I know I'll be asking for too much but can you give an example of a 5X5 type of powerlifting training..

Give DC training a look, you get as strong as an ox and muscle mass gains come pretty quickly. Down side is your joint are grinded to a pulp.

I normally tell the new guys at our gym to actually start off with powerlifitng. You doing the 3 main mass exercises with what bruno advised 5 x 5's. 90% of the time it works like a bomb and the guys grow quick.

I was into powerlfiting about 6 years ago. I held the junior SA record for bench press. Body weight 75kgs and the bench was 160kgs. That record was broken very quickly by someone hahaha but I will still claim it.

www.muscleandstrength.com/workouts/bill-...mediate-lifters.html

Follow the link. Very good article there.

Not asking to much bro: I can talk forever on training I've experimented with plenty of styles/approaches over the past 10 or 11 years of training and more than happy to share what I've learnt.

5x5 is simply 5 reps for 5 sets. You can either pyramid up the weights, have a constant weights or doing what I have started doing in the past month or two which reverse pyramid. Please note that a proper powerlifting routine would consist of heavy singles, doubles and triples with some 5 rep'ers but thats not gonna result in too much hypertrophy. I've found that the 5 to 8 rep range gives a nice balance.

Given that its a "powerlifting" style workout, you'd focus on the big 3 lift: Squat, Deads and Bench. Your alternatives is do it all on one day or split it out. I find 3 days works best for me because I just don't recover fast enough off heavy lifts to train more often.

Examples:

Full Body: (This works best for me but I know most people prefer a split routine)
Check on "Bill Starr's 5x5" routine Just swop out that "Powercleans" with Deadlifts and if you want, "High Pulls" with any back exercise of your choice like Weighted Pull ups/Chinups, 1 arm row/Kroc Rows , Bent over rows, etc.:
www.deepsquatter.com/strength/archives/manrodt4.htm

What I started with last week alternating the following two workouts (note it is not 5x5, more Reverse Pyramid Style)

Workout A

• Squats - 100% (6 to 8 reps) , 90% (1 more than first set) , 80% (2 more than first set)
• Bench - 100% (6 to 8 reps) , 90% (1 more than first set) , 80% (2 more than first set)
• Deadlifts - 100% (4 to 6 reps) , 90% (1 more than first set) , 80% (2 more than first set)

Workout B

• Weighted Dips - 100% (6 to 8 reps) , 90% (1 more than first set) , 80% (2 more than first set)
• Weighted Chinups - 100% (6 to 8 reps) , 90% (1 more than first set) , 80% (2 more than first set)
• Leg Press - 100% (6 to 8 reps) , 90% (1 more than first set) , 80% (2 more than first set)
• 1 arm Db Rows - 8 reps x 3 sets

Split
You'd basically design your split so that you focus on one of the Big 3 each day and then do assistance exercises. So your workout would look something like this (excluding your warm up sets) (% are percentages of your 5 rep max):

Day 1: Legs:

• Squats: 5 reps for 5 sets (70%, 75%, 80%, 90%, 95%/100%)
• Assistance: Leg Press (8 reps for 3 sets) or my personal favourite, simply Squats again but 8 reps for 3 sets at 60/65% (trust me, that last set will hurt like hell if you really pushed yourself on the heavy squats)
• Add some calve & hamstring work in there to finish off

Day 2: Chest

• Bench Press: 5 reps for 5 sets (70%, 75%, 80%, 90%, 95%/100%)
• Assistance: Weighted dips or Incline Press (8 reps for 3 sets) or my personal favourite, simply Bench again but 8 reps for 3 sets at 60/65%.
• I personally don't add any tricep work here cos I get enough from Dips and Bench but you welcome to add some here.

Day 3: Back

• Deadlifts: 5 reps for 5 sets (70%, 75%, 80%, 90%, 95%/100%)
• Assistance: Weighted Pull ups/Chinups, 1 arm row/Kroc Rows , Bent over rows, etc (8 reps for 3 sets). I prefer not to Deadlift again because you can hurt your lower back quite badly if you doing deadlifts when fatigued.
• I personally don't add any bicep work here cos I get enough from the Back work but you welcome to add some here.

As you can see from the above, it is pretty low volume but at pretty heavy weights. Any more volume while pushing yourself to the max wrt weights will fry your CNS, at least thats what I've experienced!

SNOK1986 wrote: ..........I held the junior SA record for bench press. Body weight 75kgs and the bench was 160kgs. That record was broken very quickly by someone hahaha but I will still claim it.

Even held for 5seconds is a record claimable !! Lekka muh boy

Oupa wrote:

SNOK1986 wrote: ..........I held the junior SA record for bench press. Body weight 75kgs and the bench was 160kgs. That record was broken very quickly by someone hahaha but I will still claim it.

Even held for 5seconds is a record claimable !! Lekka muh boy

Whahaha thanks

I'm busy with 5x5 workout A and workout B Stronglifts routine to gain strength. My goal is to gain strength so that when I change up my workout to induce Hypertrophy I'll be able to tear more muscle.

Powerlifting in bodybuilding is great, my legs were at their best when I was doing powerlifting training. But you may find a blend is best, for instance my shoulders shrink on anything above 6 reps, but my triceps only grow on above 10 reps so you just have to tweak the different rep ratios. Not directly relevant to your question but powerlifting training does rely on low reps, so just find a balance with some of the smaller muscle groups.

But watch out for the joints like TB said.

Sorry for the late reply.. Tanx for all the responses.. Will definalty try it