If you are looking to lose weight, check out one of our numerous cutting plans here. If you've already gotten our Powerbuilding 1.0 this is the next program for you to follow. Powerbuilding 2.0 IS more flexible and feasible for most people to do but again it is up to you. You can dive in knowing that I trust this program enough to use it myself. And this isn't our first rodeo. Thanks, it’s a good guide for all body types! We’ve taken all the guesswork out of your programming, so all that you have to do is show up to the gym and push yourself each and every time you’re in there. many, many months). All the training in the world won’t make a lick of difference if you’re not providing your body the vital nutrients it needs to repair, perform, and grow. Protein For Bodybuilding And How Much Is Really Needed For Muscle Growth? To put on size and increase your strength, you’re going to have to eat MORE than you currently are, and for some of you A LOT more. The typical approach to training is to focus purely on one of these attributes for a prolonged period of time (i.e. The coupon code you entered is expired or invalid, but the course is still available! For bodybuilding you need the proper exercise variation and volume to stimulate your muscles to grow. The following 12-week powerbuilding cycle is broken into 3 “mini-blocks” to guide you on your journey towards successfully increasing muscle size and strength. If you’re not sure how much to eat, consult our easy-to-use TDEE calculator to figure out how many calories you need to consume on a daily basis to maintain your weight. Got a huge PR in the front squat yesterday, f*cking awesome... From now on more squats weekly and no more using my bum knee as an excuse! The plan is based entirely on the principles of the Unfuck Your Program course: I started with a basic, straightforward progression on main lifts, carefully added accessories, and slowly made changes until I found the proper balance between strength and hypertrophy work. "I wanted to thank you for your program, it's been a great month powering through it! Recording your workouts will let you know when it’s time to increase the weight or reps and how long you should be resting between each set/exercise. Over time, of course, you’ll still need to make small changes to refine and improve the plan so that it fits your body and your goals, but since you’re not starting from scratch, you’ll have saved yourself a lot of time. How does lifetime access sound? Just about anyone who hits the gym has the same goals — build muscle, increase strength, look good. All that and much, much more is explained in the lessons and videos included with this program. Want to hear from someone who's actually used the program? I'm a world-record holding powerlifter with over a decade of competing in a wide variety of strength sports, and when I want to gain muscle while still getting stronger, this is what I do. Hypertrophy is very much about finding the movements you like and becoming better at them. Make a concerted effort to get 7-9 hours of sleep per night and watch your recovery (and growth!) © 2020 A1Supplements.com, 860 Lakemont Dr. Louisville, TN, 37777 - 1-888-324-2758, Eat More Acid: As In Essential Amino Acids, Build Big Legs with the Leg Press over Squats, lift your own personal absolute maximum weight for one rep, Scorching Chest, Shoulders and Triceps with Roman Fritz. And I'm glad I did. We took everyone's feedback when creating the successor to make this program arguably better than the first. © 3-More specificity on Powerlifting with some heavier loads When muscle building is the goal, you’re focused on increased the size of your muscles, not necessarily how much weight you lift. While muscle and strength are often lumped together in the same discussion, they’re actually two very different beasts. We've combined these two worlds to create a TRUE powerbuilding program. No one ever got bigger by running some calorie-cutting diet. Let nothing stop you from your gains. Ideally, you’d follow the same process – but I’ve designed this program to be applicable to nearly everyone, so if you don’t want to spend six months finding your own balance, you can use it as a starting point. You hit the ground hard and fast your first week or two in the gym and see some decent results, but then you notice one of your friends doing this “awesome” new program that they swear will give you better gains faster — something we all want from training. There's no such thing as a secret weapons – except for hard work and consistency. Hitting muscles frequently and with enough reps/sets to grow. The program will be broken down into three four week blocks, consisting of: This cycle can be repeated several times for constantly improving your performance and physique. From giving you a clear program to follow, showing you how to correctly perform every movement, how to figure out your optimal macros and troubleshooting your technique to maximize performance are all included here. Do you really think you are going to grow a lot more just by adding 3x10 on bicep curls at the end of your workout?! The same could be said about the bodybuilding bros who do a lot of volume and variations of movements but aren't very strong. My front squat went through the roof and bench press form got more stable. I think the problem is that we get caught up in being part of a particular group and follow programs that specialize in terms of that one goal. Welcome to Vol. Focus should be placed on the big three and higher percentages should be used. The coupon code you entered is expired or invalid, but the course is still available! This program is designed to maximize strength AND hypertrophy. Vol. 2 will help you forge strength while hitting enough volume to stimulate muscle growth. Our previous program relied on you being able to control your life outside of the gym in order to guarantee performance week to week. The program will be broken down into three four week blocks, consisting of: Weeks 1-4: Strength; Weeks 5-8: Hypertrophy; Weeks 9-12: Strength; This cycle can be repeated several times for constantly improving your performance and physique. Now, I don't want to bullshit you: this program won't work forever. The problem lies in the approach people take when trying to build muscle and strength. I want to be clear: this program isn't the "secret weapon" you might be searching for. This worked well but in order to focus more on the big three, we've gone back to a more traditional split to up the frequency of the big three. Then, stay with that selected weight until you can complete all the reps for all the sets. A proper program has a clear progression scheme aimed at getting the lifter to their goals. What Is Included: © Inevitably, you abandon your current program for the new one, and this same cycle repeats itself ad nauseum leaving you frustrated, confused, and no bigger or stronger than when you started training all those weeks ago. And if you haven't picked up our Powerbuilding 1.0, look at the major differences above and find out which one is better for you. Our previous program broke up days between strength and hypertrophy. If you select a weight for an exercise and are to complete all reps with the given weight for the prescribed number of sets, the next time you perform that exercise, UP THE WEIGHT. If you’re constantly walking around sore, lethargy, and grumpy, it’s probably due to those late-nighters you keep pulling. FREE Powerbuilding Program For those who want to get strong and look the part. Tracking your daily food intake tells you whether or not you’re eating enough (or too much) and whether or not you need to continue eating after you feel full or pass on that second helping of potatoes. Even the most hardcore of powerlifters want to look good. So you'll get a good powerlifting program that will help make grow your squat, bench and deadlift but without the necessary volume to add a lot of muscle to your body. 2020. Read on. FINALLY, A TRUE "POWERBUILDING" PROGRAM. The big question, of course, is: how do you program to get stronger and still include a good amount of hypertrophy work? We’ve given you the plan, you just need to put in the work! If you are unsatisfied with your purchase, contact us in the first 30 days and we will give you a full refund. workouts/6-day-powerbuilding-split-meal-plan Main Goal: Build Muscle Training Level: Intermediate Program Duration: 12 Weeks Days Per Week: 6 Days Time Per Workout: 45-60 Mins Equipment: Barbell, Bodyweight, Dumbbells, Machines Author: Nick Ludlow You’ll probably have built a lot more muscle, too. What are the major differences between Powerbuilding 2.0 (this one) and our previous program (Powerbuilding 1.0)? But the truth is that most of these programs are just powerlifting programs with more volume. 12-Week Powerbuilding Program The perfect plan for those who want to get strong and look the part. A lot of people got the results they wanted. Power Bodybuilding is a style of weight training that encompasses both strength training and bodybuilding. However, why not get the best of both worlds and train for both strength and size, hence powerbuilding. In other words, if you want to get bigger and stronger, you’re going to have to challenge your muscles by either lifting heavier weight or performing more reps. The coupon code you entered is expired or invalid, but the course is still available! This program is superior for building your strength. Before we go on I have to admit that yes there are a lot of online programs claiming to be “powerbuilding” programs. You'll be practicing the squat/bench/deadlift more but still getting A LOT of variation and volume to grow. The course starts now and never ends! I´ve been doing powerlifting type of training more or less seriously for about a year now and needed a change in routine (and a break for my aching joints). Then, add 250-300 calories to that number, and that’s how much you should be eating (at a minimum) every day during these next 12 weeks.