However, for a powerlifter, you’d tell them to “push the floor away” – an external focus. On the left is Ben Pollack in 2017 when he focused on powerlifting. On the right, Ben is 40 pounds heavier and has much, much larger muscles from focusing on bodybuilding and changes in his regimen. Avi Silverberg holds a Maser’s of Science Degree in Exercise Science with a research focus on powerlifting training.
Bodybuilders pose onstage in speedos, bikinis, or other revealing outfits and receive a score based on muscle size, symmetry, and definition. Here’s a program that uses high tension and high volume to make you strong and big. For example, a powerlifter might round his upper back excessively to “hang” on his ligamentous structure, which increases passive assistance while simultaneously decreasing active muscle requirements. Employing some machine-based training, which reduces stabilizer involvement allowing targeting different aspects of a muscle, can further maximize muscle development.
The interference effect refers to the competing nature of training one modality against the other. This likely means that a lot of powerlifters will generally not perform that many overhead pressing-type movements or shoulder exercises. Powerlifters care about muscle mass, but they primarily bias having larger prime movers, specifically the quads, glutes, hamstrings, pecs, and triceps. For many powerlifters, particularly those in the heavier weight classes, being lean is not necessarily relevant to them.
But when it comes time to use those muscles, they have much more functional strength and endurance than a bodybuilder. Bodybuilders are lifting weights not to develop functional strength but to increase the size of their muscles. They will develop strength salt before lifting along the way, but it’s only a side effect of the training rather than the focus. Bodybuilders tend to isolate certain body parts on each training day, so one day may be focused on legs, while another is focused on chest, shoulders, and triceps.
If you just started training, you’ll need at least a year of proper experience before you really need to start focusing on a specific style. Powerlifting competitions are known for the high amount of energy they emit. This makes sense as all the athletes are putting out their maximal effort on 3 big lifts. Being that the main goal is to lift as much weight as possible in only these three lifts, a dedicated powerlifter will create a plan which revolves around their main lifts. Weightlifters are infamous for being extremely strong but not looking like lifters. This is due to their style of training which is not ideal for hypertrophy when done exclusively.
All variables must be considered while working towards the desired physique. If the goal is to develop muscle, have an aesthetic appeal, and reduce the amount of body fat, then a bodybuilder physique is ideal. Usually, this regimen would have aerobic activity included and consideration of a proper diet to achieve a shape similar to the top 10 bodybuilders of all time.
While weightlifting is a power sport, the sport of powerlifting is a strength sport. They are trying to improve their aesthetics but have no intention of competing. If you are just going to the gym for general health and fitness, it doesn’t really matter too much what you call your training program.
This means that they have more time in the gym to perform more exercises. So when it comes to powerlifting vs bodybuilding, one is not necessarily better than the other, but one might be more well-suited for you, depending on your fitness goals. Either way, adding strength training to your routine is a great way to lose weight and take control of your health and fitness, but your ability to build muscle mass depends largely on your genetics. You can find out more about how your genes impact your ability to develop strength by taking a DNA test from CircleDNA, as it offers you genetic fitness reports. In summary, bodybuilding places its emphasis on hypertrophy, fat loss, and diet.