Bodybuilding and powerlifting are two standard types of weightlifting. 

Whereas they share similarities, the purpose of every is kind of totally different.

A bodybuilder’s focus is aesthetics. They goal to develop giant, outlined, proportioned muscular tissues and preserve a low physique fats proportion to impress the judges at bodybuilding exhibits (and lurkers on social media).

Conversely, a powerlifter’s goal is to squat, bench press, and deadlift as a lot weight as doable whereas competing at a “powerlifting meet.”

Due to these divergent targets, bodybuilders and powerlifters practice and weight-reduction plan in distinct methods, which causes their physiques to vary, too.

On this article, you’ll be taught the distinction between powerlifting and bodybuilding, how every type of coaching impacts your physique, whether or not powerlifting or bodybuilding is the very best coaching type for you, and extra.

Bodybuilding vs. Powerlifting: Overview

Powerlifting is a sport that entails competing to raise as a lot weight as doable on the squat, bench press, and deadlift for a single rep (a one-rep max).

As such, powerlifters typically spend the majority of their coaching time training these “competitors lifts,” doing most of their units within the 1-to-5 rep vary and resting wherever from 2-to-10+ minutes between units.

Most powerlifters additionally do a number of “accent” workout routines, such because the entrance squat, incline bench press, and Romanian deadlift, to enhance their efficiency on the competitors lifts.

Powerlifters have a tendency to prepare and periodize their coaching to be as sturdy as doable as they method a “powerlifting meet” (competitors).

In distinction, bodybuilding is a sport that entails attempting to realize as a lot muscle as doable whereas sustaining aesthetic proportions and symmetry and a low physique fats proportion.

To attain this, bodybuilders place much less emphasis on the squat, deadlift, and bench press (although most nonetheless embrace them of their coaching) and as an alternative practice every of their muscle teams with loads of quantity, utilizing quite a lot of workout routines, greater rep ranges (wherever from 8-to-20+ reps per set) and shorter relaxation durations between units (60-to-90 seconds, for instance). 

It’s value noting that, technically, anybody centered on constructing muscle whereas staying lean or getting leaner is a leisure bodybuilder. For the needs of this text, although, I’m referring to aggressive bodybuilders.

Aggressive bodybuilders additionally set up their coaching and weight-reduction plan to maximise muscle progress through the “low season” (the time of yr once they don’t compete in bodybuilding exhibits) and decrease muscle loss and physique fats as they method a bodybuilding present.

Throughout bodybuilding exhibits, opponents stand on stage whereas judges rating their our bodies based mostly on their muscle mass, definition, and stability and symmetry.

Bodybuilding vs. Powerlifting: Physique

Each bodybuilders and powerlifters are closely muscled. Nevertheless, their physiques are inclined to look totally different for 2 causes:

1. Bodybuilders preserve low physique fats ranges to intensify their muscle definition, whereas powerlifters preserve moderate-to-high physique fats ranges to maximise their power efficiency. 

(Some powerlifters additionally imagine that having a considerable amount of stomach fats, or “power-belly,” aids their efficiency by shortening the vary of movement within the bench press and giving them one thing to rebound off on the backside of the squat.)

2. Bodybuilders practice to attain an “X-frame,” a physique that includes broad shoulders, broad lats, a cinched waist, and huge quads. In addition they goal to develop small muscle teams that “polish” a physique, such because the biceps, triceps, abs, rear delts, and calves.

In distinction, powerlifters haven’t any aesthetic targets. However because the bulk of their coaching consists of pushing, pulling, and squatting heavy weights, they usually develop giant shoulders, traps, and pecs, a thick waist, and massive glutes, quads, and hamstrings.

Listed below are some examples as an instance these variations:

(Legion athletes from high left to backside proper: Lauren Dannenmiller, Max Strazny, Rachael Becker, Chris Barakat, Jesus Olivares, Katyliftz, Nico Flores, and Sarah Lanzillo.)

Powerlifting or Bodybuilding: Which Is Finest for You?

In fact, only a few individuals ought to practice like a powerlifter or bodybuilder.

That’s as a result of most individuals don’t wish to dedicate their whole coaching and weight-reduction plan routine to maximizing their efficiency on three workout routines. Nor are they motivated by lengthy, high-volume exercises and strict weight-reduction plan that may disrupt their temper, sleep, and social life usually required for aggressive bodybuilding.

As an alternative, a compromise between these approaches works greatest—“powerbuilding,” mainly.

By way of coaching, this implies doing three-to-five 45-to-60-minute power coaching exercises per week, focusing primarily on compound workout routines that permit you to acquire muscle and power successfully and effectively (together with the squat, deadlift, bench and overhead press), and utilizing the rest of your time within the health club to do isolation workout routines that spherical out your physique. 

Try this text for a coaching program that fills this invoice:

Hypertrophy Coaching: Finest Exercise Program for Hypertrophy

And as for weight-reduction plan, this implies following a high-protein, moderate-to-high-carb versatile weight-reduction plan, just like the one on this article:

The best way to Get the Physique You Need With Versatile Weight-reduction plan

As with coaching, most individuals fascinated about feeling and looking out nice year-round ought to comply with a extra average method with their weight-reduction plan—not getting fairly as fluffy as many powerlifters nor as lean as bodybuilders, whereas nonetheless permitting their physique fats proportion to rise and fall by means of a collection of mini cuts and bulks.

Alternatively, if you need an train program and weight-reduction plan plan that works synergistically that can assist you acquire muscle, lose fats, and get wholesome quick, then try my best-selling health books Larger Leaner Stronger for males and Thinner Leaner Stronger for girls.

(Or in case you aren’t certain if Larger Leaner Stronger or Thinner Leaner Stronger is best for you or if one other power coaching program is likely to be a greater match on your circumstances and targets, take Legion Energy Coaching Quiz, and in lower than a minute, you’ll know the right power coaching program for you. Click on right here to test it out.)

FAQ #1: What’s the distinction between powerlifting and bodybuilding?

Powerlifting entails coaching to raise as a lot weight as doable on the squat, bench press, and deadlift for a single rep.

Powerlifters usually spend most of their coaching time training these “competitors lifts” in low rep ranges and with lengthy relaxation durations between units.

Conversely, bodybuilding entails coaching to realize as a lot muscle as doable whereas sustaining aesthetic proportions and symmetry and a low physique fats proportion.

To attain this, bodybuilders practice every muscle group with loads of quantity and quite a lot of workout routines and use excessive rep ranges and quick relaxation durations between units.

FAQ #2: Bodybuilding belt vs. Powerlifting belt: Which is healthier?

When most individuals discuss with a bodybuilding belt, they’re really speaking about an Olympic weightlifting belt, which is a thick belt, usually manufactured from leather-based, that tapers towards the entrance in order that it’s wider throughout the again than on the buckle.

Olympic weightlifting belts are designed like this in order that your higher physique can transfer extra freely throughout workout routines just like the clear and jerk and snatch. Nevertheless, the worth you pay for eradicating this materials is that it provides much less assist. 

That’s why I don’t advocate you employ a bodybuilding belt in case you don’t do Olympic weightlifting.

The most suitable choice for powerlifters or these following power coaching packages like Larger Leaner Stronger and Thinner Leaner Stronger is a leather-based powerlifting belt that’s 3-to-4 inches broad, 9-to-10 millimeters thick, and that has a lever or single-prong buckle.

And if you need extra assist deciding which kind of belt is greatest for you, try this text:

The best way to Discover the Finest Weightlifting Belt for You

FAQ #3: Are you able to mix bodybuilding and powerlifting?

Sure.

You may comply with a program like Larger Leaner Stronger or Thinner Leaner Stronger, which mixes points of bodybuilding and powerlifting that can assist you acquire muscle by getting stronger over time. 

Or you’ll be able to comply with a “powerbuilding” program, which is a mode of coaching that purports that can assist you maximize muscle and power acquire concurrently.

Keep in mind, nonetheless, powerbuilding packages usually don’t ship on this promise. 

That’s as a result of you need to practice barely in a different way to attain these targets, which implies most powerbuilding routines won’t ever be as efficient at serving to you acquire pure power as powerlifting packages or as efficient at serving to you acquire muscle as bodybuilding packages.

As an alternative of shoehorning a bodybuilding and powerlifting program collectively, it’s typically higher to comply with a program that’s optimized for constructing muscle that additionally incorporates heavy weightlifting towards that finish (corresponding to my packages for women and men).