2 Basic questions

**Phildude** · 04-09-2006, 01:30 PM

Just two basic questions, different places say different things so I thought I'd ask here:

1) Powerlifting, what does it do to your muscles exactly? I always thought it made you more dense, muscles more compact, but some say it isn't so. Thoughts?

2) Does anyone know about powerbuilding? I saw someone post about it, building mass along with strength, I think they said about the 7 rep range is ideal.

**barbndr** · 04-09-2006, 02:38 PM

Strictly speaking, the density of your muscles will be determined by your genetics moreso than any other reason. What ratio of muscle fiber type you have (ie Type 1 to Type 2a and 2b) will determine what the response to training is. Now, juice can skew that statement a little bit. From a conventional standpoint, "resistance training is resistance training" whether it is powerlifting, bodybuilding, or any other type of resistance.

Your muscles are made of 2 fiber types (type 1 and 2a 2b) Type 1 are slow twitch (marathon runners...aerobic conditioning). Type 2a are fast twitch fibers generally used in all weight training (basically 3-12 rep range give or take a few). Type 2b fibers are the explosive ones (sprinters, olympic lifters etc..) Bodybuilders and powerlifters are basically training type 2 fibers using more 2a than 2b.

As far as what happens to muscles you basically have to look at the type of exercises done. I think it's a misconception to say that powerlifters have denser musculature than bodybuilders. You're simply dealing with bodyfat and training differences. It could be argued that as powerlifters train with higher weights and less reps and bodybuilders with higher reps and less weight, different fiber types are being trained in the muscle so the composition may be slightly different, however the appearance from the outside is due to bodyfat and exercise selections.

Look at the back of a good deadlifter. Probably will be just as wide as a bodybuilder's but will lack the definition. Even if the powerlifter dieted down, he would probably still lack the definition of the individual muscles. The reason is basically a different kind a training. The larger muscles of the powerlifter would be the same as the bodybuilder, however the smaller back muscles of the bodybuilder would be more hypertrophied than the powerlifter. The bodybuilder may do 3-4 exercise for back musculature while the powerlifter may only do deadlifts. It's not that powerlifting changed the structure, it's just that it didn't train those muscles as well.

Taking a look at some of the top powerlifters who are fairly lean, you could probably get them on a bodybuilding stage incorporating some accessory training and different weight/rep ratios and of course diet over time. Similarly, the top bodybuilders could cross over as well with a change in training.

Powerbuilding:

Again, I think were dealing with a popularized term. With the weights some of the more successful bodybuilders have used (Coleman, Yates, Cormier etc..) it would be easy to call these guys "powerbuilders". Most bodybuilers will have a heavy training phase just as powerlifters will have a higher rep lighter phase. People coined the term powerbuilders to the bodybuilders who boasted their strength. The top bodybuilders today incorporate powerlifts into their training.

As far as building mass along with strength: if you increase the size of a muscle's type 2 fibers, you increase its work capacity (strength). No 2 ways about it. It is a very rare instance where you can have growth without strength increase.

**Phildude** · 04-09-2006, 02:59 PM

Great stuff Barbndr, thanks alot.

I remembered my third question, but I think I know the answer, just double checking.

3) I am 6'0 205, so tall and lanky. Out of the three, I am assuming my best lift will be the deadlift? I think my body is more geared towards bodybuilding, but I'm still going to powerlift.

**barbndr** · 04-09-2006, 03:22 PM

Not an easy question to answer. What you have the best potential for really comes down to the origin and insertion of your musculature (physics and leverage). Typically though, height works against BP and SQ (and deadlift if you have short arms and long legs). I'm biased towards powerlifting so I don't disagree with your choice but as you train over time perhaps your body and level of enjoyment may change. Initially, you aren't going to go wrong by powerlifting as it will provide a good base for whatever you choose. Good luck.