Powerlifting vs Bodybuilding, Confused feeling

[Linasis]

I began lifting back in Aug of 06, as many others I began using the beginners routine posted up on this site. I kept my days to lifting heavy 4-6 reps, and the bulk of my workouts would revolve around deadlifts, squats, and benching. The results I achieved were great. I never thought I could ever bench 225 pds, but I as I continued on I was able to move 260 without a spotter atleast 2 times on my own, and the results were very much the same for my other exercises. But as I went on, I tried to leap forward a bit too much and sure enough, I now have some back pains. I really do enjoy lifting and I won't stop. But I don't think I'll be trying to lift anything too heavy for a while. I was recently speaking with some bodybuilders that frequent the gym, and they informed me that the way I was lifting was a bit off.

Let me explain: I was told I was lifting like a powerlifter, trying to move as much weight as I could for a very short moment. And so I would take a 2 minute break, and try to move the weight again. I would still grow, but to a lesser degree because I was training my nervous system, and tendons to be able to tense up and move the heavy weight then release. They explained I should lower the weight to a great degree and simply concentrate on whichever muscle I'm working on, or area. Using sets of 12-15? And resting between 1 minute to a minute 30. I have been doing that for a few weeks now.

I don't feel the same as I did when moving heavy poundages. The muscles which I work just feel fatigued, kinda like the feeling after you've done a run. I had some initial soreness, but it has subsided. And it doesn't reoccur with current workouts. And I feel weaker overall. My goal is a bodybuilders physique, not so much a power lifter. As I read here, I thought to grow or change you have to move something you never moved before. But by lifting 12-15 times, they say all the blood pumped into whatever area will cause it to grow.

What are you thoughts gentlemen?

[POWERJIM]

Hi there i think your wasting alot of effort and time using 12-15 reps range, i feel 8-12 reps is a great way of building strength and mass if you want both, 12-15 reps is very much for endurance. Check out the Rep Range chart below.

Rep range Percent of 1 rep max Training Effect Goal desired
1-5 reps 85-100% Neural Strength & power, little hypertrophy
6-8 reps 75-85% Neural & metabolic Strength & Hypertrophy
9-12 reps 70-75% Metabolic & Neural Hypertrophy & some strength
13-20+ reps 60-70% Metabolic local endurance, some hypertrophy, little strength

[T-rav]

Would totally agree with power jim^^^^^^^^^^

>i have been lifting for little over 2years now 8-12reps have seen great size and improvements

>>while maintaining a strict diet aswell tho.

[deep]

i like the 6-8 reps...

[POWERJIM]

Originally Posted by deep

i like the 6-8 reps...

Thats a great rep range for heavy deads and squats.

[BiggerGuns=LongerDrives]

6-8 for Bench too


The rest is about 8-12 for me

[Linasis]

Thank you for taking the time to read over my post and answer.

While keeping your reps between 8-12, what do you guys keep your rest period to? I take a stop watch with me to the gym, or else I tend to rest a bit too much. As far as the exercise movement, do you guys do it slowly and really concentrate on feeling the contractions where they are suppose to be, or do you just do the exercise?

[Boomer91]

As far as time goes I would say go with 1:30-2:00, but that is just my opinion. And yea go nice and slow and feel the contraction where it's supossed to be, also go slow on when lowereing the weight to.

[Merk0135]

You can only do the same rep range for so long. Use all rep ranges.

[POWERJIM]

Originally Posted by Linasis

Thank you for taking the time to read over my post and answer.

While keeping your reps between 8-12, what do you guys keep your rest period to? I take a stop watch with me to the gym, or else I tend to rest a bit too much. As far as the exercise movement, do you guys do it slowly and really concentrate on feeling the contractions where they are suppose to be, or do you just do the exercise?

I tend to go on feel these days, ive been lifting long enough now where i can rely on my instincts as far as rest between sets goes, you dont have to go as far as timing yourself with a stop watch, if you feel ready for the next set then go for it, i even psychic myself up between sets by thinking about things that p!ss me off, mainly my mother inlaw. Use the mind muscle connection while lifting, if your training your calves then all your focus should be on the contractions of the calves, even to the point where you have to try and block the pain out.