Bodybuilding and powerlifting are two in style kinds of weightlifting.
Whereas they share similarities, the objective of every is kind of totally different.
A bodybuilder’s focus is aesthetics. They intention to develop massive, outlined, proportioned muscle groups and keep a low physique fats proportion to impress the judges at bodybuilding exhibits (and lurkers on social media).
Conversely, a powerlifter’s goal is to squat, bench press, and deadlift as a lot weight as potential whereas competing at a “powerlifting meet.”
Due to these divergent objectives, bodybuilders and powerlifters prepare and eating regimen 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 fashion of coaching impacts your physique, whether or not powerlifting or bodybuilding is the perfect coaching fashion for you, and extra.
Bodybuilding vs. Powerlifting: Overview
Powerlifting is a sport that entails competing to elevate as a lot weight as potential 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 practising 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 just a few “accent” workout routines, such because the front squat, incline bench press, and Romanian deadlift, to reinforce their efficiency on the competitors lifts.
Powerlifters have a tendency to arrange and periodize their coaching to be as robust as potential as they method a “powerlifting meet” (competitors).
In distinction, bodybuilding is a sport that entails attempting to achieve as a lot muscle as potential whereas sustaining aesthetic proportions and symmetry and a low body fat percentage.
To realize 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 prepare every of their muscle groups with lots of volume, utilizing a wide range of workout routines, greater rep ranges (anyplace from 8-to-20+ reps per set) and shorter relaxation intervals between units (60-to-90 seconds, for instance).
It’s price noting that, technically, anybody targeted 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 diet to maximize muscle growth through the “low season” (the time of 12 months once they don’t compete in bodybuilding exhibits) and reduce muscle loss and physique fats as they method a bodybuilding present.
Throughout bodybuilding exhibits, rivals stand on stage whereas judges rating their our bodies based mostly on their muscle mass, definition, and stability and symmetry.
Bodybuilding vs. Powerlifting: Physique
Each bodybuilders and powerlifters are closely muscled. Nevertheless, their physiques are inclined to look totally different for 2 causes:
1. Bodybuilders keep low physique fats ranges to intensify their muscle definition, whereas powerlifters keep moderate-to-high physique fats ranges to maximise their energy efficiency.
(Some powerlifters additionally consider that having a considerable amount of stomach fats, or “power-belly,” aids their efficiency by shortening the range of motion within the bench press and giving them one thing to rebound off on the backside of the squat.)
2. Bodybuilders prepare to realize an “X-frame,” a physique that contains broad shoulders, large lats, a cinched waist, and huge quads. In addition they intention 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 objectives. However because the bulk of their coaching consists of pushing, pulling, and squatting heavy weights, they usually develop massive shoulders, traps, and pecs, a thick waist, and massive glutes, quads, and hamstrings.
Listed here are some examples as an example these variations:
(Legion athletes from high 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 reality, only a few individuals ought to prepare like a powerlifter or bodybuilder.
That’s as a result of most individuals don’t need to dedicate their total coaching and eating regimen routine to maximizing their efficiency on three workout routines. Nor are they motivated by lengthy, high-volume exercises and strict dieting that may disrupt their temper, sleep, and social life typically required for aggressive bodybuilding.
As an alternative, a compromise between these approaches works greatest—“powerbuilding,” principally.
When it comes to coaching, this implies doing three-to-five 45-to-60-minute strength training workouts per week, focusing primarily on compound exercises that mean you can 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 fitness center to do isolation exercises that spherical out your physique.
Take a look at this text for a coaching program that fills this invoice:
Hypertrophy Training: Best Workout Program for Hypertrophy
And as for eating regimen, this implies following a high-protein, moderate-to-high-carb versatile eating regimen, just like the one on this article:
How to Get the Body You Want With Flexible Dieting
As with coaching, most individuals excited by feeling and looking out nice year-round ought to observe a extra average method with their eating regimen—not getting fairly as fluffy as many powerlifters nor as lean as bodybuilders, whereas nonetheless permitting their physique fats proportion to rise and fall by way of a sequence of mini cuts and bulks.
Alternatively, in order for you an train program and eating regimen plan that works synergistically that can assist you achieve muscle, lose fats, and get wholesome quick, then try my best-selling health books Bigger Leaner Stronger for males and Thinner Leaner Stronger for girls.
(Or in the event you aren’t positive if Bigger Leaner Stronger or Thinner Leaner Stronger is best for you or if one other energy coaching program is perhaps a greater match to your circumstances and objectives, take Legion Strength Training Quiz, and in lower than a minute, you’ll know the proper energy coaching program for you. Click here to check it out.)
FAQ #1: What’s the distinction between powerlifting and bodybuilding?
Powerlifting entails coaching to elevate as a lot weight as potential on the squat, bench press, and deadlift for a single rep.
Powerlifters usually spend most of their coaching time practising these “competitors lifts” in low rep ranges and with lengthy relaxation intervals between units.
Conversely, bodybuilding entails coaching to achieve as a lot muscle as potential whereas sustaining aesthetic proportions and symmetry and a low physique fats proportion.
To realize this, bodybuilders prepare every muscle group with lots of quantity and a wide range of workout routines and use excessive rep ranges and brief relaxation intervals between units.
FAQ #2: Bodybuilding belt vs. Powerlifting belt: Which is best?
When most individuals check with a bodybuilding belt, they’re truly speaking about an Olympic weightlifting belt, which is a thick belt, typically 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 workout routines 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 suggest you employ a bodybuilding belt in the event you don’t do Olympic weightlifting.
The most suitable choice for powerlifters or these following energy coaching packages like Bigger 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 in order for you extra assist deciding which kind of belt is greatest for you, try this text:
How to Find the Best Weightlifting Belt for You
FAQ #3: Are you able to mix bodybuilding and powerlifting?
Sure.
You’ll be able to observe a program like Bigger Leaner Stronger or Thinner Leaner Stronger, which mixes elements of bodybuilding and powerlifting that can assist you achieve muscle by getting stronger over time.
Or you may observe a “powerbuilding” program, which is a method of coaching that purports that can assist you maximize muscle and energy achieve concurrently.
Keep in mind, nevertheless, powerbuilding packages typically don’t ship on this promise.
That’s as a result of it’s important to prepare barely in another way to realize these objectives, 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 (corresponding to my packages for women and men).
