This is the general FAQ section. Like all FAQ’s this information is only general and does not take into account anything potentially individual to you or your situation. If you feel you need more specific advice, or have a Frequently Asked Question I haven't covered please send a message via the Contact Me page.
What is Powerbuilding?
Most people lifting weights in the gym are probably doing what could be defined as “Powerbuilding”. It is in the simplest terms, the pursuit of size and strength. While it’s more complicated than “Bodybuilders want to get big, Powerlifters want to get Strong”, Powerbuilding can be considered a melding of the two, to become big AND strong. Honestly, I don’t think there’s any real distinction between Powerbuilding and strength training, other than the fact that Powerbuilding is a trendy, in-vogue, term at the moment (which is why I’ve used it).
What is Hypertrophy?
Hypertrophy is an increase in the size of a muscle as a result in an increase in the size of its component cells. When you do strength training, hypertrophy is one of the adaptations which occurs.
How long until I see progress?
That depends. Are we talking about strength, or hypertrophy? You will see strength gains very quickly. In fact, you should be stronger in your second workout than you were in your first, and stronger again in your third than you were in your second. And this trend should continue for the duration of the program. You will very likely see the fastest strength progress of your entire training career. Your rate of adaptation is logarithmic (that is, the closer you get to your genetic potential, the slower you will make progress.
Your hypertrophy progress will be generally more linear, but not perfectly so. After about 3 months you should start to notice little things, like your arms looking more muscular, your legs getting bigger, and that you fill out you clothes a bit better. I suggest taking some pictures in your underwear (or whatever you’re comfortable in, but you don’t have to show anyone, and the more skin you can see the better you can judge progress) before, or shortly after, you start training. Take another set of pictures at the end and then compare. Using pictures is very useful because the changes will be occurring gradually over time and are easily go unnoticed because you presumably see yourself in mirrors and the like fairly often.
It’s also a good idea to start measuring and tracking your weight regularly. Once or twice a week in as close to the same conditions as possible is ideal. As an example, I weight myself in the mornings after I get up and go to the bathroom but before I have breakfast. This will help you determine if the dietary approach you are taking is working.
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| Figure 1 - The relationship between training age, rate of adaptation, and strength performance potential. Image taken from Practical Programming For Strength Training by Mark Rippetoe and Andy Baker, Figure 1-1 |
How long should I rest between sets?
Only as long as you need to. Somewhere between 3-5 minutes is advisable for most strength programs. Many Hypertrophy programs will use controlled, short rest periods as a way to keep the intensity high and help control the length of the workouts (because they often employ many more exercises per workout.
Should I squat High bar or Low Bar?
For most people high bar is going to be the best option. It has the lowest “barrier for entry” of the two. Low bar is uncomfortable, can leave you achy and sore, and the rack position has a learning curve of its own. In fact, unless you’re a competitive powerlifter and you squat stronger with a low bar position (or you just really want to squat absolutely the most weight that you can) I generally advocate the high bar squat for most of most people’s squat training. Low bar is a useful variation, but that’s outside the scope of this program.
How should I be eating?
That’s another “It depends” answer. There are 3 possible approaches you could take, and they will have different characteristics and outcomes (and so your expectations will need to be adjusted to suit).
Calorie Surplus
Advisable if you aren’t currently overweight (or you don’t perceive yourself as “too overweight” and if gaining some weight won’t put you at risk of weight related illness), and don’t mind gaining a bit of weight and bodyfat. Will yield the best results for strength and hypertrophy.
Calorie Maintenance
Advisable if you don’t want to gain weight (for whatever reason). You will likely see results in strength and hypertrophy comparable to those you would have seen if you were in a calorie surplus (less, but not much less).
Calorie Deficit
Advisable if you are currently overweight, and especially if you are at risk of weight related causes of mortality (like obesity, heart disease, type 2 diabetes etc.). This program will help you manage your weight, but it would be irresponsible of me not to advise seeking the help of a physician (and ideally a dietician) to manage your diet. This approach will yield the worst results for strength and hypertrophy, but they shouldn’t be the main measures of success in this situation.
How do I maximise recovery?
Get 7-9 hours of quality sleep a night, minimise stress outside the gym as much as is practical, and stay on program.
Should I do cardio?
Increasing your activity outside of the gym is generally advisable, and there should be no harm in some LISS (Low Intensity Steady State). Going for an easy walk a few times a week is a good place to start. If you’re really unfit it’s probably an especially good idea (for health as well as performance). Start with one or two 15-20-minute sessions a week, preferably on non-training days. Gradually add more by increasing session length and adding days. If you only have training days available focus particularly on progressing the conditioning work.
What supplements should I be using?
Supplements are useful, but by no means necessary. The only supplement I really suggest is Creatine Monohydrate. Apart from that whey protein is convenient (but there’s nothing special about it), and some carbohydrates and caffeine can be helpful during your workouts (but again, there’s nothing too magical about them and the difference they make isn’t massive).
What equipment should I be using?
This depends on how serious you are about your training.
Wrist wraps
A cheap solution to wrists which ache during and after bench and pressing, and sometimes even squats. Your wrists will adapt to this stimulus, however, and you will find you can handle heavier and heavier weights without them as you get stronger.
Lifting straps
Another cheap bit of equipment which can be useful when you can deadlift, or row, more than you can hold onto (many gyms have a pair available, but).
Long socks
Might be a good idea for deadlifting, but I see more people deadlift without scraping their shins, so this is unlikely to be an issue.
Lifting Belt
A worthwhile (albeit pricey) investment if you’re serious about getting strong (and I think a must if you are going to compete in a competition which allows them).
Chalk
A cheap tool to help with your grip. It dries your hands and stops the bar slipping. If your gym doesn’t provide any, make sure to ask if it’s alright to bring your own as it’s a bit messy. Use only as much as you need, there’s no advantage in going overboard and it just makes more mess.
What about shoes?
Ultimately, I’m not going to suggest going and buying a pair of shoes just to train in (unless all you own is Stilettos). Pick the most suitable shoe you own, because training in them is better than not training at all. Ideally you want something with a flat, thin sole. Converse are a popular choice, as are Vans and Dunlop Volleys. A heeled weightlifting shoe is a good choice for some but considering that they generally cost between $AUD160-300 I’d hold off on them and only buy a pair if you’re serious about getting as strong as possible and have that kind of money to invest in your strength. I think you should also be aware that they are more useful to some than others.
