Hey guys, I've been powerbodybuilding (Mike O'Hearn style) for a couple of months now and I have noticed a great improve in my strength and physique.

The workouts usually goes as follow:

1st exercise (Compound lift) 7x3

2nd exercise (compound lift) 5x6, 5x10 (depending)

3rd exercise (concentrated lift) 6x10

you can add exercises if you need them. The point to this is to rest the amount of time that you need to recover, Speccialy in the first exercise, because you want to get the best lift out of every set.

Have you used this workout?

Are you interested in knowing more about it?

I'm at your disposal for any questions!

Go full grip on your lifts!

B&D Training.

Martín Bianco Dubini

Martin,

If your goals are power and strength, this is a great program to follow since you are focusing on compound movements. The added rest time between sets will definitely help your body recharge for the next lift so you will get progressively stronger. This a great example of intensity thru progressive overload.

If your goals are more for muscular size and leaness, this is not an ideal protocol. I am not saying you won't get big doing this but this type of training focuses soley on your Type 2 fast twitch muscle fibers and does nothing for the Type 1 slow twitch fibers. While the Type 2 grow the most, only when you grow both types do you gain maximum muscle size. This is why the majority of bodybuilders are bigger than most powerlifters - drugs aside. Many people assume muscle size = muscle strength and it is not a clear direct relationship like this. That is why you see some "small" guys who are very strong and some "big" guys who are not. Since the pace of the training is slow to allow enough recovery time for each lift, you aren't tapping into fat stores as your glycogen levels decrease. Thus, ultimate leaness will be harder to achieve. You will be lean if your meal plan is perfect but not as lean as someone who does more intensity in the form of higher volume and lower rest periods between sets and exercises :-)

To further complicate matters is genetics. Some people respond extremely well to this type of training (Power Bodybuilding). They will see great results in muscular size, strength, and to some extent leaness (based on their meal plan). Others like myself, respond better to higher volume, lower rest, and medium weights. The trick is to find the one that works for you :-)

John

Yeah mixing in both bodybuilding and powerlifting is a very good thing in my opinion. I have tried Jonnie Candito's programs (google) and they are really good. It makes me feel complete that I can go for programs to build up my strenght and then return to my usual bodybuilding styled workouts.