If you’re trying to build muscle, you most likely want gain size and become more defined. Powerlifting can help you get larger and stronger but is not the best for muscle separation and definition. Bodybuilding, on the other hand, focuses on muscle definition and separation. You can have the best of both worlds by incorporating both types of workouts. I’ve found the best way to do this is on a split schedule. I’ll detail my schedule, as well as some tips to focus on while you’re working out. If you follow this program I guarantee you’ll make great gains in both muscle size and definition, in a relatively short amount of time.
On Mondays Wednesdays and Fridays I focus on bodybuilding. I lift lighter weights for more repetitions and make sure my form is perfect. You have to find a weight where you can do around 15 repetitions per set. Any more than that and the weight is too light; any less than that and the weight is too heavy. Concentrate on the muscle group that you are trying to build while you’re doing your repetitions. Focus on negative repetitions just as much as positive repetitions. Negative repetitions are the repetitions going back to the starting point. For example, on a bench press the negative repetition is when you’re going down towards your chest. On bodybuilding days make sure you do a wide variety of exercises. For example, one type of bicep curls is not enough. Do isolated dumbbell curls, barbell curls, cable curls and machine curls. Make sure you move quickly from one exercise to the next so you get as many sets and repetitions in as possible. Your workout session shouldn’t last any longer than about 90 min.
Powerlifting, in contrast, only focuses on a few exercises. I’ve found the best exercises for powerlifting are deadlifts, squats, bench press, bent over rows, pull-ups and clean jerks. On Tuesday and Thursday split these six exercises into three per day. You’re going to lift much heavier on these days. You’re going to need to take longer breaks between sets, because powerlifting is more strenuous on your whole body. Don’t focus on form, just focus on moving the weight. You should have to cheat to complete your reps, in fact. You should be able to do no more than about seven repetitions per set. This number will decrease after each set. Keep going until you can only do one or two repetitions per set. Don’t worry about focusing on any particular muscle group. These exercises will build your strength and size as a whole. Your goal is to complete each repetition by any means possible, however, you do need to be careful not to hurt yourself. A powerlifting session should last anywhere from 60 to 90 min.
With this training program and the right diet and supplementation, you’ll see gains very quickly, in the areas of muscle size, strength, muscle definition and separation. Make sure you’re getting enough high quality calories every day, or your body won’t have the nutrients it needs to grow. A good way to split up your calories is 40% protein, 40% carbohydrates and 20% fat. If you’re trying to burn fat at the same time, you should cut the carbs down even more and replace them with more protein. Limit your sugar intake is much as possible, as this is one of the most effective ways to decrease body fat. Finally, get a simple and effective supplementation program that includes all of the important and effective bodybuilding supplements. When it comes to muscle building, protein, amino acids and a good pre-workout can do wonders. To get more details on a supplement program like this see my complete bodybuilding supplement guide.
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