Over the last 5 years or so, there has been a big increase in the popularity of powerlifting, particularly in the raw category. Raw in the powerlifting community means you are only allowed to compete wearing a belt, wrist wraps, maybe knee sleeves and chalk.
More & more people are becoming interested in progressing their strength through the basic barbell movements, not a day goes by where you don’t see a squat,bench or deadlift on Instagram.
Popular programs such as Jim Wenders ‘5-3-1’, Chad Wesley Smiths ‘The Juggernaut Method’ and Mark Rippetoe’s ‘Starting Strength’ are all solid programs that promote building strength with the barbell.
It’s much faster to gain strength than it is to build muscle particularly if you’re beyond the beginner stage of training. I think some of the appeal lies in the fact that a strength based program can be more enjoyable/rewarding, since it is easier to notice an extra 10kg on the bar compared to looking in the mirror wondering if you have gained any muscle.
In this pursuit of strength, there seems to be something thats been forgotten.
Bodybuilding.
Bodybuilding is hugely important for powerlifting and strength.
Which athletes natural or enhanced carry the most muscle? Bodybuilders.
More muscle POTENTIALLY means the capacity to produce more force.
Take a look at the top lifters in any weight category and they all carry a good amount of muscle.I understand if you are trying to stay in a weight category, you not want to add extra muscle but this is also handled by nutrition.
If someone can point me to a non-jacked elite lifter please inform me.
Why is it that in the pursuit of strength we forget about building muscle?
The bodybuilding aspect of training is often forgotten particularly by those who are caught up in the specificity of strength trap.
Meaning they are so caught up on improving their 1 rep max, they rarely step out of the 5 rep range and never change their movement patterns from the basic barbell movements.
Of course if you have a upcoming competition or end of a testing block you need specificity, you need to train with higher loads relative to your max, but training doesn’t have to limited to 5 reps or less year round.
You can still build strength in the higher rep ranges, you will not get weaker. I guarantee that if we improved what you squat for 10 reps by 30kg, your 1 rep max will have increased.
Another reason for including bodybuilding within your training is that it helps to build your work capacity. Work capacity aka your fitness for lifting is important for powerlifting/strength as it helps with recovery between sets and between workouts.
If you get gassed after doing a set of 5 reps and it takes 5 mins to recover between sets, you are unfit. Your priorities should not be on building strength but on building your work capacity first.
You need to build the base, doing a good amount of volume through bodybuilding work helps to build a solid foundation where you can attain a decent amount of muscle and work capacity, both of which will help you when you focus on gaining strength.
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