If you're squatting once a week, your frequency is 1x. Frequency is how often you train a movement or body part. Let's say you're squatting 405x5x5 once a week. Volume measures how many reps you're doing for a given movement or body part in a given period (usually one training week). For example, if you're using 405 on the squat, and your best is 495, you're training at roughly 80% intensity (405/495 = 81.8%). Intensity is the weight on the bar relative to your one-rep maximum. This is not how hard you're training (that's effort). To understand powerbuilding, you must first understand the four main variables of programming: When athletes and coaches try to mash the two together without careful consideration, the result is a big waste of time. Training hard isn't enough-you must be pretty smart about how you train for powerbuilding, or you'll stall out quickly. Combining the two in a way that works is even more difficult. If you've ever browsed through some popular bodybuilding or powerlifting programs, you already know that they can be complex on their own. It's also not just powerlifting with accessory exercises. I want to get this one out of the way right away: Powerbuilding is not just bodybuilding with the squat, bench press, and deadlift tacked on. Training for Size Versus Training for Strength
So, in this article, I'll outline the optimal powerbuilding split: one that allows for progress in your squat, bench, deadlift, and physique. I'm sure that most elitefts readers-hell, most lifters in general-prefer to train for both size and strength. Now, I realize that most of you probably aren't only interested in hypertrophy. In my last article, I explained why traditional training programs usually fall a bit short and discussed what I consider the optimal split routine for bodybuilding.
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