Power Training in a Bodybuilding Phase

Power Training

Bodybuilding training should emphasize rep ranges of 8-15 and, therefore, these movements should take priority in the training program.

That being said, it is always best to include some type of strength or power training in your workouts.

I prefer to put these movements at the end of the training session so the hypertrophic movements (8-12 rep range) are performed first while you are fresh and can concentrate on the main objective, hypertrophy.

You don’t want to over do it with the strength movements though as you will not be able to progress or recover optimally due to the high volume training methods that are used in bodybuilding style training.

My favorite way to do this is using three work up sets of a power/compound movement at the end of the session that targets the muscle groups trained that session (e.g. bench press on chest day, deadlifts or power snatches on a pull or leg day, push press on upper body day, etc.)

I’ll work up to a heavy set of 8, add more weight and perform 6 reps, add more weight and perform 4 reps. This will keep your nervous system primed for an upcoming strength cycle as well as add that dry, hard look that comes from strength training as opposed to the pumped, somewhat soft look that is produced performing only sets in the 8-20 range.