Bodybuilder...Powerlifter...? Difference, and how to achieve?

[Elementality]

Ok, so weird title but i couldn't think of anything else because I have so many questions. Try n keep this simple n short:

I was at the gym today and I asked this guy to spot me. He looked like he could be on the cover of a muscle magazine, awesome bulging build, great tonage, low BF weighing 220 pounds (around 6"3). Basically, guy's body looked like a million dollars so of course I asked him lots of questions and started conversation.

Now, first of all we talked about squatting deep and dead lifting and he said he didn't like it because his hips would get too big and he competes for body shows etc. He commented on how they're great lifts but it's more of the power lifter's path where he just wants to look good.

Second, he had an interesting outlook on general form. For example, when we were benching he told me to try not bringing the bar all the way back up. So, I would bring it down have it touch my chest, but when i pushed up i would never straighten my arms out, infact I would maybe go 70% of the way back up at the most. Doing it this way made it so i could only do half the reps I could do before and gave me an unbelievable pump. We did this style with every exercise that used barbells or dumbells.

His argument was that this style pumps lots of blood into the muscles as they're constantly being in use and not getting a rest at the top of the lift. Now, I definitley felt it then and I feel it now - but this is just his opinion, and he could be looking good for other reasons like genetics or years of training. We did this style with tons of super sets.

My question is mainly about the style of form. Ever hear of this? Whats your opinion? Also, what do you think about deadlifting heavy and squatting deep for bodybuilding (as opposed to powerlifting)?

 

[dirty~d~]

Forgive me, but I want to make sure I understand your question. Are you asking if lifting like a power lifter would be more, or less, beneficial for a body builder?

As a power lifter I don't usually worry about how proportionate I appear, as long as I can move the weight. I do full range of motion on every lift to maximize strength and flexibility through the lift.

 

[DaveTSI]

well, i powerlift and i dont completely lockout my reps just to avoid unnecessary pressure on my joints, unless im maxing out. And no, most bodybuilders dont want to squat or deadlift too heavy too often as it will overdevelop their midsections and hips/glutes. For example, i have abs and obliques, both clearly defined and i have a 37" waist (at navel), not exactly what a BB desires. But then look at Johnnie Jackson, hes an extremely strong powerlifter between BB shows so it can go both ways i guess in some cases.

 

[artificialaspirations]

I incorporate the squat, bench, dead in the beginning of my workouts. The rest is BB style but I feel the best doing high weight, low reps. I want to look good but above anything wanna be freaky strong for my size. Since I don't compete in either sport I find it to be a fair compromise.

I am becoming very interested in PL though!

 

[b fold the truth]

well, i powerlift and i dont completely lockout my reps just to avoid unnecessary pressure on my joints, unless im maxing out. And no, most bodybuilders dont want to squat or deadlift too heavy too often as it will overdevelop their midsections and hips/glutes. For example, i have abs and obliques, both clearly defined and i have a 37" waist (at navel), not exactly what a BB desires. But then look at Johnnie Jackson, hes an extremely strong powerlifter between BB shows so it can go both ways i guess in some cases.

I wonder how much of this is genetic...

I have always had a wide waist...even before touching a weight.

 

[DaveTSI]

I wonder how much of this is genetic...

I have always had a wide waist...even before touching a weight.

i had a 28" waist until i was 19, then i started powerlifting

 

[artificialaspirations]

i had a 28" waist until i was 19, then i started powerlifting

I was gonna ask the same thing...I bet most of it is in spinal erectors and hips?

 

[Blane]

The power movements: Squat/Deadlift usually have more weight on the bar. not counting the idiot who does 95lbs for 8 reps and walks around like he just lifted the world.

So our bodies grow more. The bullcrap about not wanting certian body parts to grow. like his hips. is nonsence. That is an excuse not to lose the fear of squatting/pulling.

then again if you inject enough stuff into your boby why workout at all? just eat. lol

 

[Big_BK]

My waist has stayed the same even when i went to full time strength traning, it was my midsection that got thicker (not fatter though). BBing i would not be the best since i have a well developed core so it takes away from the v taper. I am a firm believer that everyone starting lifting should be on a powerlifting type routine for at least a year or two. Alot of the guys i know got most of their size training like a power lifter oposed to a bodybuilder. IMO powerlifting will help you get some much desired thickness before it comes to the point where you need to worry about being in proportion. Once you have a good base then you can start to do more BBing stuff. This is what i would do.

 

[Elementality]

My waist has stayed the same even when i went to full time strength traning, it was my midsection that got thicker (not fatter though). BBing i would not be the best since i have a well developed core so it takes away from the v taper. I am a firm believer that everyone starting lifting should be on a powerlifting type routine for at least a year or two. Alot of the guys i know got most of their size training like a power lifter oposed to a bodybuilder. IMO powerlifting will help you get some much desired thickness before it comes to the point where you need to worry about being in proportion. Once you have a good base then you can start to do more BBing stuff. This is what i would do.

For sure man, that was exactly my thought. I did 5x5 for a year and got some good gains in size and strength. Now I am really working on isolation.

 

[b fold the truth]

I was born with a wide waist...wide hip bones. Made for birthing!

 

[1999TL]

damn I did a search just for this very topic. I've been doing deads and squats, but my damn jeans are getting tight. Almost homo now. My damn ass keeps growing, seriously. I've been debating dropping the deads. Decisions. Thing is, I'm still weak, but I want more of the Men's health look, not the powerlifter look. Decisions.

 

[Elementality]

Yeah when I was power lifting I got really big around my waist, thigh, butt area. Thing is, my chest, arms n backs got bigger because of the growth hormone effect as well <which i liked a lot>.

I did that for a year, got to 195ish. I now follow a bodybuilders routine that I met at the gym. Been doing that for a month or so now, the workouts last about n hour and we do a lot of isolation. Very intense, not much rest, lots of super sets, drop sets. Im down to 187 now, and just started an E/C/A stack.

Thing is, we still squat, bench, row. Only difference is that we squat only to hit the quads, so we don't break parallel. For the gluts we do lunges. For the hammies we do curls. Everything is isolated. Even bench....For bench we go all the way down but only half way up so we are focusing on the chest muscles only and not pushing up the entire way which uses more of the triceps.

No idea whether this stuff works, but, I am slimming down, I am getting more defined and I get more sore than I ever did doing 5x5.

I'll continue this for a while and see what happens to my strength and looks. I have no scientific evidence, support from the knowledgeable members on this site, or any literature to back any of this up. My only motivation is that this guy who's teaching me the style is like 6"1, 230 pounds with low enough body fat to see his six pack, and other muscle definition.
(no steroids)

Maybe it's genetics? Maybe its just 12 years of lifting under his belt? who knows, but, if you saw a guy on a cover of muscle magazine at the gym willing to "take you under his wing", then it's at least worth a few months to see what he's got to offer. I'll keep you posted on my progress, or lack of.

 

[1999TL]

I know there are training differences b/w a body builder and powerlifter. You bring up a good example, bber's dont lock out on bench to keep the pump going.

I think i'll stick with the cmpd movements for a few more months to gain some strength.

 

[DaveTSI]

I know there are training differences b/w a body builder and powerlifter. You bring up a good example, bber's dont lock out on bench to keep the pump going.

I think i'll stick with the cmpd movements for a few more months to gain some strength.

imo no one, whatever their training style or goals, should completely lockout pressing movements when going heavy. It just places unnecessary stress on the joints. That doesnt mean stop half way up, but just short of locking your elbows/knees is fine. This also goes for leg presses, military, db presses etc..

 

[b fold the truth]

I lock out...it is in the rules is why I do.

 

[Seattleite]

I incorporate the squat, bench, dead in the beginning of my workouts. The rest is BB style but I feel the best doing high weight, low reps. I want to look good but above anything wanna be freaky strong for my size. Since I don't compete in either sport I find it to be a fair compromise.

I am becoming very interested in PL though!

Same here. Each of my workouts start with the big lifts like squats, bench, or deads and I train in the 3-5 rep range for these lifts. My other lifts, while I wouldn't classify them as "bodybuilding" style, are done in the 6-8 rep range. All of my lifts are compound...no isolation exercises.

 

[SaiBoT]

Yeah when I was power lifting I got really big around my waist, thigh, butt area. Thing is, my chest, arms n backs got bigger because of the growth hormone effect as well <which i liked a lot>.

I did that for a year, got to 195ish. I now follow a bodybuilders routine that I met at the gym. Been doing that for a month or so now, the workouts last about n hour and we do a lot of isolation. Very intense, not much rest, lots of super sets, drop sets. Im down to 187 now, and just started an E/C/A stack.

Thing is, we still squat, bench, row. Only difference is that we squat only to hit the quads, so we don't break parallel. For the gluts we do lunges. For the hammies we do curls. Everything is isolated. Even bench....For bench we go all the way down but only half way up so we are focusing on the chest muscles only and not pushing up the entire way which uses more of the triceps.

No idea whether this stuff works, but, I am slimming down, I am getting more defined and I get more sore than I ever did doing 5x5.

I'll continue this for a while and see what happens to my strength and looks. I have no scientific evidence, support from the knowledgeable members on this site, or any literature to back any of this up. My only motivation is that this guy who's teaching me the style is like 6"1, 230 pounds with low enough body fat to see his six pack, and other muscle definition.
(no steroids)

Maybe it's genetics? Maybe its just 12 years of lifting under his belt? who knows, but, if you saw a guy on a cover of muscle magazine at the gym willing to "take you under his wing", then it's at least worth a few months to see what he's got to offer. I'll keep you posted on my progress, or lack of.

Hey, give it a try! I mean if you have a solid strength and mass base from powerlifting i think that's harmless to try something different. The way i see it, it's all part of the learning process, that is life, always improving. Go for it!