Bodybuilding and powerlifting are two widespread types of weightlifting.
Whereas they share similarities, the aim of every is kind of completely different.
A bodybuilder’s focus is aesthetics. They purpose to develop massive, outlined, proportioned muscle groups and preserve a low physique fats share to impress the judges at bodybuilding reveals (and lurkers on social media).
Conversely, a powerlifter’s goal is to squat, bench press, and deadlift as a lot weight as attainable whereas competing at a “powerlifting meet.”
Due to these divergent targets, bodybuilders and powerlifters practice and weight-reduction plan in distinct methods, which causes their physiques to vary, too.
On this article, you’ll be taught the distinction between powerlifting and bodybuilding, how every model of coaching impacts your physique, whether or not powerlifting or bodybuilding is the most effective coaching model for you, and extra.
Bodybuilding vs. Powerlifting: Overview
Powerlifting is a sport that includes competing to elevate as a lot weight as attainable on the squat, bench press, and deadlift for a single rep (a one-rep max).
As such, powerlifters typically spend the majority of their coaching time training these “competitors lifts,” doing most of their units within the 1-to-5 rep vary and resting anyplace from 2-to-10+ minutes between units.
Most powerlifters additionally do a couple of “accent” workouts, such because the entrance squat, incline bench press, and Romanian deadlift, to reinforce their efficiency on the competitors lifts.
Powerlifters have a tendency to prepare and periodize their coaching to be as sturdy as attainable as they method a “powerlifting meet” (competitors).
In distinction, bodybuilding is a sport that includes making an attempt to realize as a lot muscle as attainable whereas sustaining aesthetic proportions and symmetry and a low physique fats share.
To attain this, bodybuilders place much less emphasis on the squat, deadlift, and bench press (although most nonetheless embrace them of their coaching) and as a substitute practice every of their muscle teams with lots of quantity, utilizing quite a lot of workouts, larger rep ranges (anyplace from 8-to-20+ reps per set) and shorter relaxation intervals between units (60-to-90 seconds, for instance).
It’s value noting that, technically, anybody centered on constructing muscle whereas staying lean or getting leaner is a leisure bodybuilder. For the needs of this text, although, I’m referring to aggressive bodybuilders.
Aggressive bodybuilders additionally arrange their coaching and weight-reduction plan to maximise muscle development in the course of the “low season” (the time of 12 months once they don’t compete in bodybuilding reveals) and reduce muscle loss and physique fats as they method a bodybuilding present.
Throughout bodybuilding reveals, rivals stand on stage whereas judges rating their our bodies primarily based on their muscle mass, definition, and steadiness and symmetry.
Bodybuilding vs. Powerlifting: Physique
Each bodybuilders and powerlifters are closely muscled. Nevertheless, their physiques are likely to look completely different for 2 causes:
1. Bodybuilders preserve low physique fats ranges to intensify their muscle definition, whereas powerlifters preserve moderate-to-high physique fats ranges to maximise their energy efficiency.
(Some powerlifters additionally imagine that having a considerable amount of stomach fats, or “power-belly,” aids their efficiency by shortening the vary of movement within the bench press and giving them one thing to rebound off on the backside of the squat.)
2. Bodybuilders practice to attain an “X-frame,” a physique that includes broad shoulders, large lats, a cinched waist, and huge quads. Additionally they purpose to develop small muscle teams that “polish” a physique, such because the biceps, triceps, abs, rear delts, and calves.
In distinction, powerlifters haven’t any aesthetic targets. However because the bulk of their coaching consists of pushing, pulling, and squatting heavy weights, they sometimes develop massive shoulders, traps, and pecs, a thick waist, and massive glutes, quads, and hamstrings.
Listed here are some examples for example these variations:
(Legion athletes from prime left to backside proper: Lauren Dannenmiller, Max Strazny, Rachael Becker, Chris Barakat, Jesus Olivares, Katyliftz, Nico Flores, and Sarah Lanzillo.)
Powerlifting or Bodybuilding: Which Is Greatest for You?
In fact, only a few folks ought to practice like a powerlifter or bodybuilder.
That’s as a result of most individuals don’t need to dedicate their total coaching and weight-reduction plan routine to maximizing their efficiency on three workouts. Nor are they motivated by lengthy, high-volume exercises and strict weight-reduction plan that may disrupt their temper, sleep, and social life usually required for aggressive bodybuilding.
As an alternative, a compromise between these approaches works finest—“powerbuilding,” principally.
By way of coaching, this implies doing three-to-five 45-to-60-minute energy coaching exercises per week, focusing primarily on compound workouts that help you achieve muscle and energy successfully and effectively (together with the squat, deadlift, bench and overhead press), and utilizing the rest of your time within the health club to do isolation workouts that spherical out your physique.
Try this text for a coaching program that fills this invoice:
Hypertrophy Coaching: Greatest Exercise Program for Hypertrophy
And as for weight-reduction plan, this implies following a high-protein, moderate-to-high-carb versatile weight-reduction plan, just like the one on this article:
The right way to Get the Physique You Need With Versatile Weight-reduction plan
As with coaching, most individuals occupied with feeling and looking out nice year-round ought to observe a extra reasonable method with their weight-reduction plan—not getting fairly as fluffy as many powerlifters nor as lean as bodybuilders, whereas nonetheless permitting their physique fats share to rise and fall via a collection of mini cuts and bulks.
Alternatively, if you would like an train program and weight-reduction plan plan that works synergistically that will help you achieve muscle, lose fats, and get wholesome quick, then try my best-selling health books Greater Leaner Stronger for males and Thinner Leaner Stronger for girls.
(Or if you happen to aren’t positive if Greater Leaner Stronger or Thinner Leaner Stronger is best for you or if one other energy coaching program is likely to be a greater match to your circumstances and targets, take Legion Energy Coaching Quiz, and in lower than a minute, you’ll know the proper energy coaching program for you. Click on right here to test it out.)
FAQ #1: What’s the distinction between powerlifting and bodybuilding?
Powerlifting includes coaching to elevate as a lot weight as attainable on the squat, bench press, and deadlift for a single rep.
Powerlifters sometimes spend most of their coaching time training these “competitors lifts” in low rep ranges and with lengthy relaxation intervals between units.
Conversely, bodybuilding includes coaching to realize as a lot muscle as attainable whereas sustaining aesthetic proportions and symmetry and a low physique fats share.
To attain this, bodybuilders practice every muscle group with lots of quantity and quite a lot of workouts and use excessive rep ranges and brief relaxation intervals between units.
FAQ #2: Bodybuilding belt vs. Powerlifting belt: Which is healthier?
When most individuals consult with a bodybuilding belt, they’re really speaking about an Olympic weightlifting belt, which is a thick belt, usually fabricated from leather-based, that tapers towards the entrance in order that it’s wider throughout the again than on the buckle.
Olympic weightlifting belts are designed like this in order that your higher physique can transfer extra freely throughout workouts just like the clear and jerk and snatch. Nevertheless, the worth you pay for eradicating this materials is that it affords much less assist.
That’s why I don’t advocate you employ a bodybuilding belt if you happen to don’t do Olympic weightlifting.
The most suitable choice for powerlifters or these following energy coaching packages like Greater Leaner Stronger and Thinner Leaner Stronger is a leather-based powerlifting belt that’s 3-to-4 inches large, 9-to-10 millimeters thick, and that has a lever or single-prong buckle.
And if you would like extra assist deciding which kind of belt is finest for you, try this text:
The right way to Discover the Greatest Weightlifting Belt for You
FAQ #3: Are you able to mix bodybuilding and powerlifting?
Sure.
You may observe a program like Greater Leaner Stronger or Thinner Leaner Stronger, which mixes facets of bodybuilding and powerlifting that will help you achieve muscle by getting stronger over time.
Or you possibly can observe a “powerbuilding” program, which is a mode of coaching that purports that will help you maximize muscle and energy achieve concurrently.
Keep in mind, nonetheless, powerbuilding packages usually don’t ship on this promise.
That’s as a result of you need to practice barely in a different way to attain these targets, which implies most powerbuilding routines won’t ever be as efficient at serving to you achieve pure energy as powerlifting packages or as efficient at serving to you achieve muscle as bodybuilding packages.
As an alternative of shoehorning a bodybuilding and powerlifting program collectively, it’s typically higher to observe a program that’s optimized for constructing muscle that additionally incorporates heavy weightlifting towards that finish (resembling my packages for women and men).
