r/powerbuilding

I run a 4x a week Benchpress, Block Periodization SBD program I found free here on Reddit which was recommended by alot. The program goes with day 1 being the Quarternary lightest day, day 2 as the secondary Day, Day 3 as the Tertiary Day, and day 4 as the Primary day. The built in program tells me to do accessory work on my secondary day, but I've been stumped as to what and when to add my accessories since day 2 is pretty high in bench sets already. What accessories should I add if my weakest portion is the bottom? And what day should I add them?

I do a mixture of training styles because I want to be strong, but fit, while also looking good.

On my strength days in which I split up bench, deadlift and squat, I always work up to increasing my one rep max then lowering the weight to do 5x5.

I’ve noticed I’m absolutely exhausted and keep getting sick despite having a good diet.

I’ve done this because I heard Olympic weight lifters are constantly doing their one rep max weekly, but it feels like I’m brining out my CNS.

I guess what I’m asking is am I actually burning out my CNS, or do I just need to push through till my body adapts?

I just bought a L inzer 2 pronged belt to replace my old $40 belt I had for a decade.

I'm 5'9" 190lbs a 33-34" waist depending on the day (wear 34" pants). The M says 30-33" and large is 34"-38". Mine came in the mail today and tried it on, can get to the second to last belt hole. Belt is stiff as 💩 as it should be since it's leather but feel like the M will be too small and the L is almost too big.

Any advice, think I should stick with the L? Don't want to pay return shipping to try a M only for me to maybe fit into the last loop or two. Figure worst case is I can drill another set of holes if the first hole becomes too loose. (That's what she said?)

Hello, i have been doing 5/3/1 BBB for one cycle now and im just curious if i could somehow add some triceps long head work, hamstring curl, and side delt + leg extension My program right now looks like this

Monday (upper days/bench/ohp)

Secondary accesories:

T bar chest supported row 3x10

Lat pulldown 3x10

Machine bicep curl 3x10

Tuesday (lower days/squat/deadlift)

Secondary accesories:

Ab crunch 5x10-20

Seated/standing calf raise 3x10

And i just repeat these accesories

Could i add more or is this already too much? I also deload every 2nd cycle

Yea so I’m 61🔄 with 6 months of gym experience and I got only 1 month of actually serious gym experience I’m trying to hit 600 by 17 and I’m at 540 but unfortunately I got a pec strain what can I do to make it heal faster thinking of taking bpc

How many of you guys completed Jeff Nippard's powerbuilding programs? It could be either 1st, 2nd, or 3rd version.

What is your overall experience, is it bs or great programs for somebody prioritizing powerlifting?

I wanted to know if anyone has done this program and what was the result of this on all lifts , I'm intermediate level lifter with 3 years into gym I'm doing Powerbuilding from 1 year but haven't done any specific program but I want to start this Jeff nippard Powerbuilding program cause I have got to know that this manages fatigue smartly. And if there is any other program which is more better than this ?

I wanted to purchase a pioneer belt with their PAL system, but when I looked at the price for shipping, it was around £70, while the belt itself was around £110. As the shipping is almost the same price as the belt itself, I was wondering if there was any good way to get a pioneer belt in the UK without spending this much - I have seen 9for9, but unfortunately they don't stock any PAL system belts. I currently have an AQF 10mm lever belt, if there is a way I can put a PAL V2 lever on there that would also work for me. What would be the cheapest way?

So, I’m 37 yo female, (235lb) I’ve gotten back into the gym over the last 6 months but in all honesty I’ve only been truly consistent over the last 2 months or so. I’m trying to focus on body recomposition and trying my hardest to stay consistent moving forward.

Anyway, I was at the gym and saw a bar that was left set up and was curious as to whether or not I could lift it. I think it was maybe 220 lbs on it. I looked up safe ways to lift and the form or whatnot and I easily lifted it on my first try. I thought, cool. Did my workout and left the gym…

My next gym session, the first dl crossed my mind and
It kinda made me wonder how naturally strong I am. So this time on a whim I set up a bar and lifted 295lbs. I think I may have woken up a new interest. My question is, what is the average or safe starting weight for female deadlifting? Also, I’m not sure if there are any benefits to dl? Also, if I wanted to really get into it, where do I start? Are there programs or something?

I am about to start running Calgary Barbell 16 weeks, but it seems to me that first 4 weeks arent really necessary.

Does anyone have experience with the program?

Can I add accesories of my choice, like lateral raises, some bi and tri work, etc.?

I heared that 8 weeks program is kinda bs so Idk if it is great to do.

I am 17 year old, really dedicated to the training in terms of powerlifting and bodybuilding a side. My 1rms are 160 squat, 105 bench and 175 dl. I run one block in the past which I made by myself. I dont know how programming works and I'd like to hear someones advice on really good powerlifting/powerbuilding block/program. I am able to go 4 times a week and can you also give me a source where to run it, excel, google sheets, I know for an app like boostcamp etc.

Also, Id like to improve as much on bench, I did 4x a week and had a great time, 2-3x on squat and 2x max on dead.

Can someone give my advice on how to program the block by myself, or even better - some good online programs that fits my schedule of 4 days a week. I am looking for some block which will give me maximum amount of strenght, I am not peaking or doing anything in terms of competition yet. I want to improve on 3s-5s so I can therefore be better on my 1rms.

I just finished my block which was 4x bench, 2x squat and 2x dead a week. Felt great and strong but personaly think it could be a lot better.

Biggest problem is that I dont know should I, for example, on my main movement that day do a 1 top set and backoffs each week, or is it stupid on week 1 because of the low intensity. And also, what would you preffer for a total volume for squat bench and deadlift a week, how many sets in total? Is my volume staying the same every week or should I drop it because of the intensity?

Been using 50mg of dianabol daily for the last 5 days and my pee has went a dark brown colour, upped my water intake to see if it would help but its still the same is this normal or should i stop using them? Google says its strain on the kidneys and liver can i counteract this or should i just stop?

Hey ! I've been benching for a year, and lately i'm noticing that when i do single (1RM) ect my lower back kindoff "tighten", my actual 1rm is 100Kg, when i go past 95kg and really use my leg drive, my lower back always feel bad after...

Its not like it "hurt" but i feel like its really contracting way too much.

My technique is ok, i dont lift my ass, or arch like crazy at all, so any clues are welcome. Thank you !

M, 5'7, 80kg (176lbs)

Background: I used to go to the gym inconsistently for about 3 years on and off. At the beginning of this year, I decided to finally get serious and set a goal for myself to hit a 120kg bench press by the end of the year. This program seemed like the right choice to get things moving.

Progress:

Squat: 110kg to 130kg (+20kg)

Bench: 70kg (failed attempt) to 105kg (+35kg)

Deadlift: 140kg to 160kg (+20kg)

Total: 320kg to 395kg (+75kg)

My bench press absolutely skyrocketed on this program. I think a big part of that is because I already had some base muscle built up from those 3 years of messing around in the gym, and this program just taught my body how to actually use it efficiently. Going from failing 70kg to hitting a solid 105kg feels amazing and puts me in a really good spot for my end of year goal.

I ended up running the 16 week version over the course of 5 months. I actually stopped around the 3rd month and took a month off from the spreadsheet. During that month I was just training some bench and doing random stuff in the gym. After that, I jumped back on the program and finished it out.

For my daily workouts I kept things very simple. For warm ups, I would start with an empty bar and keep adding 20kg each time. My gym only has 10kg plates, so I would just add one to each side and consider that a warm up set until I got to the intended working weight in the sheet. Once I reached that target weight, I would just keep repeating it for the amount of sets the program called for. That was my exact routine for the whole block and it worked great for me.

Overall, I am very happy with the results. It was great to finally be consistent and see my numbers move up this much. I highly recommend the program to anyone looking for something straightforward that works.

New here! Been lifting for years on and off with a year or so of proper consistency most recently. I train with my fiancé and our split changes around his work schedule. His rota is changing soon to something close to 5 on 5 off. All 12 hour shifts when he is in. Seeing as his rota is 10ish days I’m thinking we could try a power hypertrophy style PPL split to mix things up, with 6 sessions across the 10 days, and fit around that crazy shift pattern. What I’m wondering is, should we put the power of hypertrophy days when he is in work. The power days would be a few exercises shorter, but obviously heavy. I did a little research and some sources said heavy would be more fatiguing, others said the high rep days would be. I’m wondering what other people have experienced

Honestly feel that my Forearms are my weak point in terms of size and strength which I believe is inhibiting my strength progression in bench press and dips, can someone suggest forearm training to improve size and strength in these lift.

I've tried using the (roman chair style, not GHD) back hyperextension machine with the pad super high, on my belly and lower ribs (that's where it feels the best), and curling and uncurling my upper back, but I cannot fatigue my upper back before my lower back hits failure.

What other exercises could I try to target my spinalis thoracis?