T Nation

Train Like a Bodybuilder 8-10 Months, Only Powerlift 12-16 Weeks?


#1

Hi guys
Just Wondering if there is any competitive powerlifter that trains like a bodybuilder 8-10 months a year and then 12-16 weeks before a meet they use specificity and train the 3 lifts with low reps…
I know, for example, the westside method is 80% based on assistance, but I would like to know if there is people that train 100% with high reps focusing on getting every muscle strong with hypertrophy work (machines, dumbbells, barbells etc).


#2

Ed Coan didn’t like to go below 10 reps in his sets in the offseason. I think that’s applicable here.

I honestly think this is a great way to train. You can absolutely get very very strong with mid to high rep work on a regular basis, and then spend a couple months working up to hitting a max for competition. Particularly if you’re not competing often. I like it.


#3

Assuming we are talking about work sets only; what do you consider high reps?


#4

I think this is the best way to train. I’ve always thought about every year with a very strict distinction between the 3 months I need to prep for a meet and the “off-season,” so to speak. I just don’t believe in training that hard without a meet in mind, so sets of 12, sure. No machines though. This is where you should try out new things-unilateral work, bodyweight exercises, odd-implement type stuff, “GPP”.


#5

Jesse Norris does sets of something like 8-12 until meet prep, not sure how much accessory work he does. There are also lots of lifters who do lots of sets for low reps, like 75%x4x8 sets for example. High reps are good if you have solid technique and can keep it from breaking down, but otherwise can ingrain bad movement patterns.


#6

10-20 reps x4-5 sets
Lots of quads, hamstrings, hips, lower back, standing ab works for squat for example.


#7

Completely agree. I’ve had my best results training that way.


#8

This is the only logical way I see to see especially if longevity in the sport is a goal. I wouldnt drop squat and benches for leg press and incline Smith machines but, increasing reps, decreasing rest times, and focus on hypertrophy and conditioning of weak areas I fully support.