Home » The Best Powerbuilding Programs: Benefits And Effectiveness

The Best Powerbuilding Programs: Benefits And Effectiveness

Powerbuilding
When you join a gym or a fitness center, the main goal in your mind is to build a strong physique. Everyone has a different set of goals towards their body, some people want an aesthetic physique while some focuses on building strength and endurance.
There are many different types of workouts in a gym that works on either aesthetics or performance of a person. These workouts are divided into two groups; Bodybuilding and powerlifting.
Bodybuilding workouts are performed for building muscles with the lowest fat percentage in your body. Bodybuilding workouts consist of light weights with high repetitions.
Powerbuilding
Powerlifting workouts are performed for building strength and endurance in your body. Powerlifting workouts consist of heavyweights with low repetitions.
Powerbuilding program is a combination of both bodybuilding and powerlifting workouts. These programs are performed by fitness enthusiasts who want to build both aesthetics and strength in their bodies.
Powerbuilding is not a new term and has been used for years by the majority of athletes and lifters due to it’s great and effective benefits.

Benefits Of Powerbuilding Programs

Powerbuilding

 

1) Combination of multiple workouts

Powerbuilding includes different types of exercises that focus on different muscles at the same time. Powerbuilding has various methods of training muscles which helps to improve important qualities like strength, endurance, agility, muscle mass, muscle tone, explosive strength, posture, and body balance. This ability of powerbuilding programs makes them stand out among other workout programs.

2) Helps in finding a sport

Powerbuilding has a wide range of exercises which helps a lifter to know more about their strength and weaknesses. Knowing about which muscle is strong, helps a lifter to choose their desired sports. For example, if the lifters have strong leg muscles, they can choose to play football, basketball, taekwondo, athletics, and other leg oriented sports activities.

3) Develops both strength and muscle mass

The exercises which are included in this program help the lifters to build both strength and aesthetics. Only powerbuilding programs focus on these two qualities together. This program is ideal for athletes and lifters who want to lift heavy weights and also want a lean and toned physique.

4) Easy to track strength movements

In powerbuilding programs, every workout is properly scheduled and progress is calculated of the lifters to track their strength movements. If the lifters don’t perform well, they can choose lighter and more suitable accessories.

5) Great for building muscle foundation

With the combination of compound exercises, powerbuilding programs are great in building muscle foundation for beginners as high tension is provided to the muscles to increase strength and muscle size. A great muscle foundation can help lift heavy weights in further advanced powerbuilding programs.

The Best Powerbuilding Programs

 

Beginner level: 4-week training program

In the beginner powerbuilding program, the workouts are performed 3 days a week. This program is great for building a great muscle foundation for beginners. After completing this program, your muscles will be more active and developed enough to perform the intermediate level of a powerbuilding program to keep your muscles in a constant state of growth.
The following exercises are to be performed during this beginner program

1) Pushups

The pushups are one of the most popular bodyweight strength training exercises, performed for building strength and endurance in upper body muscles. There are many different variations to this exercise to increase its difficulty and target different muscle groups.

How To Perform

1) Lie down on the ground forming a plank position, with your arms wider than your shoulders width and your legs separated with a small gap.
2) Your palms should be facing in the forward direction. While looking in front, bend your elbows till your chest is very close to the ground. Inhale while going down.
3) With very little distance between your chest and the ground, stop the movement and return slowly to the starting position. Exhale while returning. This is one repetition of the pushup exercise.
4) Perform 10-12 repetitions of this exercise in 3 sets each.

2) Bench Press

The bench press is a very popular weight training exercise among lifters. This exercise targets pectoral muscles that are present in your chest. The bench press is used for building explosive strength and muscle mass in upper body muscles. Many powerlifting competitions involve bench press as a great way to measure the strength of lifters.

How To Perform

1) Lie down on a flat bench with the barbell on it weighting according to your strength.
2) Hold the barbell with your palms separated by a distance wider than your shoulders width. Your legs should be placed on the ground on either side of the bench.
3) Push the barbell in an upward direction releasing it from the holder. Bend your elbows activating your pectoral muscles. Bring the barbell closer to your chest. Breathe in while doing this action.
4) When the barbell is near your chest, hold the position, and return to the starting position. Breathe out while returning. This is one repetition of the bench press exercise.
5) Perform 12-15 repetitions of this exercise in 3 sets each.

3) Lunges

Lunges is a bodyweight strength training exercise performed for developing lower body muscles. External weight can also be used while performing a lunge to increase its difficulty. This exercise develops strength, endurance, agility, and also improves body balance. No equipment is required while performing lunges which makes it accessible and safe. While doing lunges, tension is generated in one leg at a time for maximum muscle pump.

How To Perform

1) Stand tall with your back straight and your legs hip-width apart. Your arms should be resting on either side of your body.
2) While facing in front, take one step from your left leg without moving the other leg.
3) Bend your left knee till your right knee comes closer to the ground. Inhale while bending your knee.
4) Hold the position, return to the starting position. Exhale while returning. This is one repetition of lunges.
5) Perform 12-15 repetitions with each leg in 3 sets each.

4) Deadlifts

The deadlift is a weight training compound movement performed for building your lower back and leg muscles. If done with the correct form, this exercise burns a large number of calories by the increasing rate of metabolism in your body. It is one of the three powerlifting exercises performed by lifters in various weightlifting competitions.

How To Perform

1) Stand tall with your back straight. The barbell should be placed on the ground with the weights according to your strength.
2) Hold the barbell with both hands shoulder-width apart. Lift the barbell off the ground to the level of your torso, till your elbows are straight. Inhale while lifting the barbell.
3) Hold the position, return the barbell to the starting position. Exhale while bringing the barbell down. This is one repetition of deadlift
4) Perform 12-15 repetitions of this exercise in 3 sets each.

5) Shoulder Press

The shoulder press also is known as the overhead press, is a weight training exercise performed for strengthening primarily your shoulder muscles. The shoulder press is regarded as the hardest compound movement performed for upper body muscles. While performing this movement, your lower back, abs, and legs are used to maintain the proper form.

How To Perform-

1) Sit on a flat bench or on a chair to support your back while doing this exercise. You can also perform this movement while standing if you’re comfortable.
2) Hold the dumbbells in both hands, moving them towards either side of your head.
3) Lift the dumbbells till your elbows are straight. Hold the position and return. This is one repetition of the shoulder press exercise.
4) Perform 12-15 repetitions of this exercise in 3-4 sets each.

 

Intermediate level: 8-week training program

The intermediate level of the powerbuilding program is performed 4 days a week for 8 weeks. This program focuses more on compound movements and heavy weights than the beginner program. The lifters who have performed the beginner-level powerbuilding program can cope up with this program easily as they have a good muscle foundation.
The following are the exercises involved in this intermediate-level powerbuilding program.

1) Dumbbell Squats

Dumbbell squat is a weight training compound movement performed by balancing the dumbbells on your shoulders and then performing a squat. This exercise strengthens the big muscles present in your upper leg muscles. Dumbbell squat tones your lower body muscles and increases your balance. This exercise develops lifting strength in your muscles so you can lift heavy weights easily.

How To Perform

1) Stand straight on a flat surface, holding dumbbells in both your hands. Place your feet as wide as the width of your hips. Your heels should be placed on the ground and shouldn’t be raised during the exercise.
2) Lift the dumbbells to either side of your head, above your shoulders. Your palms should be facing towards the ground.
3) Brace your abdominal muscles and pull your shoulders back. Lower your body by bending your knees with your back straight and hips out. Don’t arch the back in a forwarding direction to perform a perfect squat. Inhale while lowering your body.
4) Lower till your thighs are parallel to the ground, Hold the position and return to the starting point. Exhale while raising your body. This is one repetition of the dumbbell squat exercise.
5) Perform 12-15 repetitions in 4 sets each.

2) Clap Push-ups

Clap push-up is a bodyweight compound exercise which is the dynamic variation of traditional Push-up exercise. This exercise is performed for building explosive strength and to activate twitch muscle fibers in your chest, shoulders, and tricep muscles. This exercise is best for athletes, as they depend on their explosive muscle strength for rapid movement in sports activities. Clap push-up is a lot harder than the normal push-up exercise as the athlete has to do a clap while raising their body.

How To Perform

1) Get in the traditional push-up position, keeping your back straight and hands shoulder-width apart. Your toes should be hips-width apart.
2) Engage your abdominal muscles while looking in front. Lower your body by bending your elbows till your chest nearly touches the ground. Inhale while lowering your body.
3) Stop the movement at the bottom, and then push your body away from the ground as fast as possible. Clap your hands beneath your chest and return them to their starting position. Exhale while pushing your body explosively against the ground.
4) This is one repetition of the clap pushup exercise. Perform 12-15 repetitions of this exercise in 3-4 sets each.

3) Dips

The Tricep dip is an upper body strength training exercise that works out for your tricep muscles. This exercise can be performed on a dip station or two parallel bars. Dips have a high range of motion and give a good stretch to the muscle fibers. While doing this compound movement, your shoulders, triceps, grip, and abdominal muscles are used. You can lean your chest forward while doing dips to make it easy to perform.

How To Perform

1) Stand straight at the dip station, hold the parallel bars with your hands shoulder-width apart. Raise your body with the help of your legs.
2) Your elbows should be fully extended, back straight, and legs crossed. Activate your abs and look in a front. Start bending your elbows till your shoulders are parallel and your arm 90 degrees to the ground. Breathe in while lowering your body.
3) Hold the position and then return to the starting point. Breathe out while lifting your body. This is one repetition of dips
4) Perform 12-15 repetitions of this exercise in 3-4 sets each.

4) Lateral Raises

Lateral raise also known as the fly is a weight training exercise that primarily target’s your shoulder muscles. Lateral raise makes your back wider to give you a v tapered body. This exercise is hard to perform as it uses your arms as levers to move the weights in the lateral direction. Lightweights are preferred for all the variations of this exercise. You can use dumbbells, kettlebells, and weight plates to perform this exercise.

How To Perform

1) Stand tall on the ground or sit on a chair if you need back support. Hold dumbbells in your hand. Brace your core while keeping your back straight and looking in front.
2) Raise the dumbbells to either side of your body, don’t raise your shoulder blades. Stop when your arms are parallel to the ground. Hold the position and then return.
3) Breathe in while raising the dumbbells and breathe out while returning them. This is one repetition of lateral raises.
4) Perform 12-15 repetitions of this exercise in 4 sets each with light weights.

5) Calf Raises

Calf raise is a bodyweight strength training exercise that builds up your calf muscles present in your lower legs. This movement is loved by athletes and sprinters as it boosts their pace. Calf raises can be performed anywhere as it is the simplest leg exercise and it requires no equipment. If you’re playing sports like football and basketball that require a lot of running and tackling then calf raises are great for you. You can also perform this exercise with weights to increase its difficulty.

How To Perform

1) Stand straight with your hands on either side of your body.
2) Raise your body with your toes till they are fully extended. Hold the position and return to the starting position. This is one repetition of calf raises.
3) Inhale while lifting your body and exhale while returning.
4) Perform 30-40 repetitions of this exercise in 4 sets each and 15-20 repetitions if using external weight.

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top