Weightlifters, bodybuilders and powerlifters - what is their difference?

What to choose: powerlifting or bodybuilding? What is the difference between these two sports that make us stronger and more beautiful? Read this article and decide on your preferences.

Which sport should a real man choose: powerlifting or bodybuilding, strength or the desire to get a perfectly developed harmonious body? Both of these areas are aimed at working with weights, but powerlifting, unlike bodybuilding, aims to develop physical strength, and not the external beauty of the body.

A powerlifter cares about how much weight he can lift, not how beautiful and proportional his biceps are.

Accordingly, due to the differences between powerlifting and bodybuilding, both the methods and principles of constructing training programs differ.

Powerlifters train to maximize their strength in the triathlons of the squat, bench press and deadlift. Bodybuilders carefully work all the muscles of the body, evenly increasing the size of each individual muscle group, and striving for one thing - a balanced developed body.

However, what if you want to look physically attractive but also want to develop strength? In other words, why powerlifting and not bodybuilding? Or vice versa.

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However, the availability today of various types of strength training equipment in wide access has significantly shifted the emphasis from the performance of powerlifting lifts by bodybuilders.

The difference between powerlifting and bodybuilding

So why do athletes choose powerlifting over bodybuilding? And, for that matter, why do athletes identify themselves as one or the other? After all, to be considered a powerlifter or bodybuilder, you need to have a certain level of performance.

All powerlifters and bodybuilders start with strength training at first. It's an incomparable, intoxicating feeling when you see your body change with your own eyes within a month.

However, the noticeable changes that occurred at first began to become less and less. And after some time, most athletes are faced with genetics and its limitations in terms of muscle formation. From here there are two options: try to stubbornly move forward, trying to break through the genetic wall with sophisticated training moves on the path to progress, or direct your energy and desire to play sports in another, more measurable and effective direction.

Training speed - slow or fast

At first glance, the difference between the speed at which training is carried out is quite obvious. Olympic weightlifting, or bodybuilding, involves sets and reps being performed in quick succession, while in powerlifting the exercises are more extended and performed at a slower pace in order to create maximum tension and maintain his.

As a result of this difference in time between each subsequent repetition, bodybuilding tends to allow more misfires. When powerlifting, you usually have more time to perform a bench press or row properly.

Transitional “20 squats” - Hayes Method

If you're trying to continue making progress, you need to expand your knowledge: study strength training and anatomy of the body more deeply so that you can independently create programs that will lead you to the breakthrough you desire. Tons of literature and popular bodybuilding magazines are full of advice and recommendations from bodybuilding stars. Everyone can try out everything from Weider's principles to Mike Mentzer's ultra-powerful training.

What follows is a new round of development for the athlete facing the choice of powerlifting or bodybuilding. His growth resources during this period are competent dietetics and sports nutrition. Having enriched his knowledge, the athlete begins to adhere to the right diet for gaining muscle mass, using cycles of increasing and decreasing nutrients.

At this stage, the training method of “hard gainers” - people who are not genetically predisposed to bodybuilding, as a result of which they have relatively low effectiveness in gaining muscle mass and increasing strength, can be a lifeline for a bodybuilder who has lost hope.

Competitive Features

An athlete must overcome challenges specific to each sport in order to achieve the final goal. This goal, as a rule, is to win competitions.

Competitive bodybuilding involves demonstrating the athlete's muscles in special poses, where judges evaluate the athlete according to the criteria of aesthetic proportions, volume and balance of muscles. It must be emphasized that in this sport the assessment is subjective. Often, competitions have categories that separate athletes by weight, age, and height. The first criterion is key.

Powerlifting competitions involve performing three so-called basic exercises: barbell squats, barbell horizontal presses, and deadlifts. The sum of the weights of all listed exercises determines the winner. As you can see, the assessment of an athlete in powerlifting is objective. Basic exercises got their name because they involve the largest number of muscles.

The competition also has a system of weight categories. A competitive feature is the possibility of using special equipment, which is either a mandatory attribute (non-supportive equipment) or helps to perform a strength exercise (supportive equipment).

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This kind of heavy, but infrequent training with a few core exercises specifically for athletes with this type of constitution was created back in the 1930s by Joseph Curtis Hise, a pioneer in strength training. Hise is considered the creator of the "breathing" squat, using heavy weights and high reps to achieve rapid gains in strength and size.

So, instead of lifting weights 5-6 times a week, doing 10-15 sets for each body part, which, according to most bodybuilders, is considered the only way to gain muscle in the gym, you can start training with a squat breathing program with 20 repetitions of Hayes.

What is the “trick” of large muscles?

In this article I have to show the essence of those things that most beginner bodybuilders do not understand.

As I said above, everyone who works out in the gym faces the question: “How to train?” How many repetitions to do, how long to rest between sets, in what order to perform exercises to build large muscles, etc.

First, it’s worth understanding what “big muscles” actually are.

Our muscles are not homogeneous . Those. consist of various structures, most of which can increase, BUT each of these structures grows and increases under different types of influence on it. Some give greater muscle volume, some more modest.

The largest muscle volume is given by:

• MYOFIBRILLS (“muscle threads”, fibers).
• SARCOPLASMA (glycogen, mitochondria, etc.).

Myofibrils are also divided into several types:

• High-threshold fast muscle fibers (HTF).
• Fast-twitch muscle fibers (FMTs).
• Slow-twitch muscle fibers (SMF).

Each type of myofibrils is designed and grows under different loads, with different types of glycolysis (anaerobic, aerobic), etc.

Fast-twitch muscle fibers are designed to perform high-volume work, so they are of greatest interest to bodybuilders.

High-threshold fast-twitch muscle fibers are designed to overcome very high loads, but in a low number of repetitions, i.e. just for the load that powerlifters and weightlifters overcome.

And slow-twitch muscle fibers are needed to overcome low-intensity loads, but over a very long time. For example, for long-distance running, etc.

Training according to the Joseph K. Hise method

Superset 1
Squats without weights

• 1 set of 20 reps
• Body part: Quadriceps Equipment: Barbell

Pullover with dumbbell

• 1 set of 20 reps
• Body part: Chest Equipment: Dumbbells

Superset 2

Bench press on a horizontal bench

• 2 sets of 5-8 reps
• Body part: Chest Equipment: Barbell

Bent-over barbell row

• 2 sets of 5-8 reps
• Body Part: Press Equipment: Barbell

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Athletes who were unable to make progress in bodybuilding, but had not yet become powerlifters, gained 20 pounds of muscle in a month or two thanks to this program. This training is primitive, but not simple. It builds real muscle and increases strength. The center of the program is twenty repetitions and only one approach.

Additional exercises here are not essential, two or three sets of the bench press and bent over row as a representative example of the program is the maximum. What you should be wary of is too much extra exercise, not too little. Whatever this workout lacks in difficulty or volume, it will more than make up for in intensity.

Do this workout twice a week. Just 2 days of training and 5 whole days of rest, not too hard training, right? However, the key to this plan lies in the weight you use for 20 reps of squats.

You start squatting with a weight that you could barely do 10 reps with, but you have to force yourself to do all 20 reps, taking deep breaths between reps, starting with the 10th.

By the 20th repetition, when lifting the bar, you will have a very hard time, but it’s too early to think about rest - lie down on a horizontal bench and do pullovers with dumbbells.

This plan also involves increasing your diet and protein shake intake in line with conventional weight gain programs.

The “20 squats” program will allow the bodybuilder to experience all the delights of a strong body, bring it closer to the consciousness of a powerlifter, and make it clear how to become stronger and “bigger”.

You need to get even stronger to get bigger, and the best way to do this is to train very hard using compound exercises (squats, presses, deadlifts, pull-ups, push-ups, and deadlifts), but don't overwork your body with training too often.

Bodybuilding is a more serious discipline.

The name itself speaks about the goal of the classes - building a beautiful body. More accurately, bodybuilding can be described as a conversation with your body, painstaking work on every detail.

The effectiveness of exercise depends not only on the quality of the muscles available, but also on perseverance and literacy. For every bodybuilder, the beauty of the body is a priority, but health and sports interest are also equally important.

The main principle of training is a heavy load and a lot of time for training. But in order to start working on the details, a first stage is necessary, during which the base is actively developed with the help of strength exercises. Classes are held about three times a week, during which multi-joint exercises are performed. You need to do two to four sets of 8-10 repetitions.

But the second stage already involves refining every centimeter of muscle. Work on it takes place five to seven days a week. For each muscle group, up to five exercises are selected, which are performed in 3-4 steps up to 12 repetitions.

Nutrition occupies a special place during bodybuilding. The amount of calories and microelements consumed should be sufficient and complete. To obtain a greater effect, it is possible to use sports nutrition, which is available in the form of powders and mixtures.

Additionally, adherents of this discipline are engaged in strengthening the cardiovascular system, the so-called drying, procedures in the solarium.

From bodybuilding to powerlifting

Do you know what a powerlifter will say when a bodybuilder shows him his bench press? Probably something like this:

You push your elbows out. You're not a bodybuilder trying to develop your pecs. If you want to use more weight on the bench press, learn to hold your elbows. Also, stop pushing the bar onto your face in an arc. You need to lift it up from your chest in a straight line.

or something like:

You also need to learn how to do a press with an arch in the lower back. As you lower the bar down toward your chest, lower it just below your nipples while strengthening your arch as you try to lift your chest toward the bar without lifting your pelvis off the bench.

Wow! In two minutes, you'll go from thinking you know everything to realizing you know next to nothing about the workouts that make your body truly strong.

Many athletes eventually realize that lifting heavy weights and low reps may build and increase muscle size, but will not make the body strong. Powerlifting is a logical step forward for an athlete who wants to harmonize his physical strength and appearance.

So, is it powerlifting or bodybuilding? Beauty or strength? Probably, the choice is still yours. It is possible that the desire to move from beauty to strength awakens with age, and it is also likely that you can forever remain a supporter of bodybuilding or powerlifting, faithfully following the once chosen direction throughout your life.

Transition Training Tips

These simple rules will allow you to control your training and progress faster in weights:

• Lift weights 3-4 days a week.
• Make squats the mainstay of your leg training, the bench press the mainstay of your chest and shoulder training, and bent-over rows the mainstay of your back training.
• Do small amounts of 5-8 reps, sometimes do sets of 3 reps (heavier weights) for larger body parts, a little more reps for arms and shoulders.
• Use gentle cardio 10 minutes before your main weight training session to warm up your body.

You will experience the joy of power and you will truly enjoy being powerful. And this is the first step to powerlifting.

Either way, you benefit when you choose a healthy lifestyle and regular exercise. Choose a suitable bodybuilding training program or powerlifting training and start small.

Let's figure out what fitness is.

During their school years, during physical education classes, everyone performed a number of simple exercises designed to strengthen the growing body. So, fitness, in general, also has meaning, but includes a wider range of activities. In most cases, fitness is associated with aerobics or the gym, which is not entirely true. This discipline includes any regular active physical activity that helps to improve the health of the body, strengthen and maintain tone. That is, swimming, cycling and even morning exercises can be considered a discipline.

Sports supplements

Sports nutrition will help speed up the process of gaining muscle mass - protein, creatine, gainer, arginine, BCAA, amino acids. These supplements are specially designed for athletes and fitness-active people of different fitness levels. Such drugs are completely safe, and their effectiveness has already been proven.

Powerlifting Supplements for Men

Weider | Protein 80 Plus ?

• Quadruple protein mixture with high biological value. Contains 4 types of protein: milk protein isolate, casein, whey, egg albumin. Each of these proteins has its own absorption rate, which contributes to a constant and uniform supply of amino acids into the blood.
• Category: Multi-component protein More about the category

You need to stir 30 g of powder in 300 ml of milk or water. Take 3 times a day. In the morning, before and after training.

The drug provides peak amino concentration within the first 60 minutes after use and maintains it for 5 hours. Therefore, muscles quickly grow and recover, while the athlete’s strength and endurance increases. This protein shake is designed as a nutritional supplement to increase the amount of protein in your daily diet. Ingredients: calcium caseinate, whey protein concentrate, milk protein isolate, dried egg white, flavoring, thickener: guar gum; sweeteners: acesulfame K, aspartame; calcium carbonate, antioxidant: ascorbic acid; vitamin B6. Contains a source of phenylalanine. Contains lactose. May contain trace amounts of gluten and soy.

Energy value of one serving (per 300 ml of water): 112 kcal. Nutritional value per serving (per 300 ml of water): fat 0.5 g, carbohydrates 2.3 g, protein 25 g.

Energy value of one serving (per 300 ml of milk 1.5% fat): 256 kcal. Nutritional value per serving (per 300 ml milk 1.5% fat): fat 5.3 g, carbohydrates 17 g, protein 35 g.

Olimp Sport Nutrition | Creatine Monohydrate?

• Creatine is an essential substance in muscle cells in the form of creatine phosphate. Taking a creatine complex helps increase energy production by cellular mitochondria, positively affecting the athlete’s endurance, strength and muscle tissue growth.
• Category: Creatine powder More about the category

Dissolve 1 serving (5 g) in 150-200 ml of water or your favorite drink.

Increased muscular work, requiring maximum energy release, is accompanied by increased consumption of creatine phosphate as the most important energy source for the muscular system, as a result of which the body's need for creatine during physical activity increases significantly! In addition to increasing endurance during training, creatine helps increase muscle size. Creatine from Creapure is used.

VPLAB Nutrition | Ultra Men's Sport Multivitamin Formula ?

• A high-tech complex of natural vitamins and minerals was developed taking into account the characteristics of male physiology for men leading an active lifestyle.
• Category: Vitamins for men More about the category

1 capsule 2 times a day

Taking the VPLaboratory Ultra Men's Sport Multivitamin Formula vitamin and mineral complex will help eliminate nutrient deficiency in the body, which causes premature fatigue, insufficient recovery and decreased body tone.

Olimp Sport Nutrition | BCAA Xplode?

• Contains all the most popular amino acids for the restoration and growth of muscle tissue. Composition of high quality branched chain amino acids (leucine, valine, isoleucine) in a 2:1:1 ratio, enriched with L-glutamine and vitamin B6.
• Category: BCAA More about the category

Recommendations for use: 1-2 servings per day - before meals or before and after training or before bed. Recommendations for preparation: 10 g of powder (25 scoop units), dissolve in 200 ml of water. Take immediately after preparation.

The complex stimulates protein synthesis, increases muscle endurance, protects muscles from destruction by cortisol, burns fat, increases glutamine levels in muscle tissue, and strengthens the immune system. Olimp Sport Nutrition "BCAA Xplode Powder" are amino acids with an atypical branched structure. These include leucine, isoleucine, valine. Anyone who has taken BCAAs will confirm: they work! BCAA also suppresses the secretion of cortisol and reduces muscle pain. The obvious anabolic effect of BCAAs, as scientists assumed until recently, is explained by the fact that all three amino acids are active participants in protein synthesis. Moreover, leucine plays a “command” role. It signals the start of the construction of new protein inside the muscle cell.

Trec Nutrition | DAA Ultra?

• A natural modulator of endogenous testosterone synthesis containing pharmaceutical grade D-aspartic acid, which plays an important role in the functioning of the nervous system and endocrine glands.
• Category: Testosterone Boosting More about the category

1 capsule per day.

DAA ULTRA contains a unique right-handed helical shape of aspartic acid, which enhances the synthesis of testosterone from cholesterol. High levels of this androgenic hormone stimulate anabolism and lead to rapid increases in strength and muscle fiber growth. The drug improves the physical capabilities of athletes, stimulates the body's sexual capabilities and increases libido. Ingredients: D-aspartic acid, capsule shell - gelatin, dye - titanium dioxide, patented blue V, anti-caking agent - magnesium salts of fatty acids.

Geneticlab Nutrition | Elasti joint?

• A powerful joint support formula formulated with a special blend of synergistic ingredients.
• Category: For joints and ligaments

1 dose per day

Geneticlab Elasti Joint contains collagen, glucosamine sulfate, chondroitin sulfate, as well as other additional nutrients such as MSM (methylsulfonylmethane) and vitamin C. Ingredients: Hydrolyzed collagen, methylsulfonylmethane, glucosamine sulfate, chondroitin sulfate, vitamin C, emulsifier - lecithin, regulator acidity - citric acid, food flavoring, sweetener - sucralose, food coloring natural carmine.

Sports nutrition recommendations are indicative only. Before purchasing, we recommend that you consult with a specialist in the store.

Powerlifting is the toughest discipline

If you literally translate the name, you get “strength” and “raise.” The main task here is to maximize the possible increase in strength and traction. The main exercises are basic. Free weights are used and every muscle possible is used. Exercises such as deadlifts, bench presses and barbell squats are what work best. Because of the use of these three exercises, powerlifting is often called triathlon.

During the competition, athletes - “lifters” are given marks for each completed task, after which they are summed up. The participants' results are then compared. A high score and low weight will determine the winner.

You can only meet a powerlifter who does this professionally at competitions; they are not available in regular gyms. This is due to the fact that there is no element of competition in the hall, which means there is no interest in such a place.

As has already become clear, the first place is always the opportunity to prove your superiority in strength. Then comes the health and beauty of the body.

The exercises of a powerlifter have significant differences from the disciplines already discussed. All the work consists of practicing three exercises and repeating them endlessly. They do not use other exercises. As a rule, exercises are repeated no more than three times, often just one approach. But this approach is performed with the maximum allowable weight and surrounded by a larger number of belayers.

In order for the results to be impressive, the athlete must concentrate as much as possible during the exercise, since the risk of injury is very high, and this can lead to abandonment of training for a long time. Rest also takes longer, in some cases up to ten minutes.

There are no difficulties in the process of nutrition during powerlifting. The main thing is that the body fully receives all the necessary carbohydrates, fats and protein. Preference is given to high-calorie foods that can meet the body's needs. At the same time, there is no need to maintain or achieve relief, or dry the body.

Now it has become extremely clear what fitness, bodybuilding and powerlifting are and what differences they have among themselves.