How To Modify The PowerBuilding Program To Fit Your Needs
After the insane results I was seeing in the 12 Week Squat Cycle with our unique Top Set Drop Set Method, I spent a ton of time testing the same method for the big three power lifts; the squat, bench press, and deadlift. I’ve seen some amazing results including one client who put 10lbs on her bench press, 15lbs on her deadlift, and 20lbs on her squat in just 12 weeks!
With that being said, there are some ways I have modified it depending on the athletes needs.
Adding Volume
First of all, it’s important to note that a PowerBuilding program is a combination of powerlifting and bodybuilding. This means that there is going to naturally going to be some compromise on either end. The three day version tends to lean more towards Powerlifting, whereas the 5 day version tends to balance the two out. That means that much of the accessory work for the three day version is designed to directly contribute to increasing the squat, bench, and deadlift. You will see exercises to increase the back, chest, triceps, quads, hamstrings, glutes, and core as these play a significant part in the potential increase of the powerlifts. The 5 day version adds more volume to these places as well as additional bicep training. This program does lack in specific isolation of the traps, delts, forearms, and calves. If you are accustomed to a higher volume of accessory work, or you just want to train those muscle groups more, feel fee to add additional accessories in!
Adjusting To Fit Your Goals
The main exercises include a top set of 3, 2 or 1, and drop sets of either 10, 6, or 4. For those of you wishing to focus more on the powerlifting aspect, or for those who need to increase their strength numbers in general, then push the weights for the top sets, but go “easy” on the drop set weights. For those who are looking to push the bodybuilding/hypertrophy elements, then push the drop set numbers to the higher end of the range, and push the accessory movements harder.
If you know you respond well to high volume rep ranges, then feel free to push those numbers. Conversely, if you know you have very little experience with high volume rep ranges, and often get really sore from high reps, then work in the lower range of percentages provided and allow yourself to recover from your workouts adequately.
Deadlift Day
I’m including a section about specifically the deadlift day as I’ve found this was the day I most often modified. It starts with building up to a top set of either 3, 2, or 1, before moving to drop sets. The program is written with the drop sets being performed as Romanian deadlifts for the 3 day version, and competition deadlift for the 5 day version, for the first two month, however this can be modified in one of two ways.
Option 1: Stick with your competition deadlift across the top set AND drop sets. This will help with skill development in the lift, but will not have as much of a hypertrophic effect on the hamstrings. If hamstrings are a major weakness or limiting factor in your deadlift, then I would not recommend this. If skill and technique is the limiting factor, then I would recommend this.
Option 2: Perform all drop sets as RDL’s and grow some meaty hamstrings. If you have an above average deadlift, you may want to bump the percentage down 5-10% from what is prescribed for your RDL’s. If hamstrings are a major weakness for you, then this is a great option for you. If you are still dialing in your competition style deadlift technique, then switch the RDL’s for competition deadlift and keep the rep scheme the same.
Front Squat Day (5 Day Only)
The 5 day program includes an extra day of incline bench, and an extra day of front squats. The front squats in particular is an exercise that can be modified for this program depending on your goals and needs. If you lack the mobility to perform the exercise, then it will not be very effective for you as you won’t be able to push the weight. Like wise, for powerlifters, if you compete n powerlifting, the front squat isn’t always a great exercise, but it can still help build muscle. If you fall into either of these categories, consider swapping the front squat out for a high bar back squat, belt squat, smith machine front squat, or any other variation that limits the weight used, but still prioritizes the quads and trunk more than the posterior chain like the squat day at the beginning of the week.
Got any specific questions on how to modify the program? Drop them in the comments and I’ll be happy to answer them!
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