10 Reasons Bodybuilders Are Bigger Than Powerlifters

8/19/2019 10 Reasons Bodybuilders Are Bigger Than Powerlifters

1/20

10 Reasons Bodybuilders Are Bigger ThanPowerliftersby Bret Contreras, Brad Schoenfeld | 05/24/11

Here's what you need to know...• The most jacked poerl!fters aren"t nearly as jacked as most

bodyb#!lders$ %s m#sc#lar as they may be, they don"t ach!e&e the samehypertrophy$

• 'e!ther dr#(s nor (enet!cs can acco#nt for hy bodyb#!lders aremore jacked than poerl!fters$ )t"s tra!n!n( that sets the!r bod!es apart$

• *!(her rep ran(es, m!nd+m#scle connect!on, !solat!on tra!n!n(, andother !ntens!f!cat!on methods !ncrease (a!ns more than l!ft!n( to !ncreaseyo#r one+rep ma$

• )t"s poss!ble to !ncrease stren(th and s!-e s!m#ltaneo#sly, b#t !fyo#"re try!n( to look l!ke a bodyb#!lder, don"t sacr!f!ce tra!n!n( !ntens!ty andobsess too m#ch o&er yo#r poerl!ft!n( totals$

The Powerlifter Look

.e all kno that there are some freaky look!n( poerl!fters$ That sa!d,

(enerally, poerl!fters aren"t as m#sc#lar as bodyb#!lders$ 'ame yo#r

fa&or!te jacked poerl!fter and e"ll sho yo# a bodyb#!lder ho darfs

h!m !n terms of m#sc#lar!ty$

ranted, many poerl!fters carry too m#ch body fat to acc#rately assess

the!r le&el of m#sc#lar!ty$ or eample, here are p!ct#res of onn!e

Thompson, yan 3ennelly, and Bened!kt a(n#sson$ )n 2011, these (#ys

ere the oners of the orld"s stron(est s#at and poerl!ft!n( total,

stron(est bench press, and stron(est deadl!ft, respect!&ely$

Clearly these (#ys are beasts, b#t they"re def!n!tely not the most m#sc#lar

(#ys on the planet$ B#t !f they dropped don to reasonable body fat le&elsthey"d l!kely lose a lot of m#scle !n the process$

https://www.t-nation.com/training/why-bodybuilders-are-more-jacked-than-powerliftershttps://www.t-nation.com/training/why-bodybuilders-are-more-jacked-than-powerliftershttps://www.t-nation.com/all-articles/authors/bret-contrerashttps://www.t-nation.com/all-articles/authors/brad-schoenfeldhttps://www.t-nation.com/all-articles/authors/bret-contrerashttps://www.t-nation.com/all-articles/authors/brad-schoenfeldhttps://www.t-nation.com/training/why-bodybuilders-are-more-jacked-than-powerliftershttps://www.t-nation.com/training/why-bodybuilders-are-more-jacked-than-powerlifters


2/20

6ne of the most m#sc#lar poerl!fters ho cons!stently d!splays ecellent

cond!t!on!n( !s 3onstant!n 3onstant!no&s$

*e"s certa!nly a freak, b#t p#t h!m net to onn!e Coleman !n h!s pr!me and

s#ddenly h!s m#sc#lar!ty !sn"t as !mpress!&e$

)n late 2010, Stan 7fferd!n( on the .orld"s Stron(est Bodyb#!lder

compet!t!on$ Stan oned the h!(hest ra poerl!ft!n( total !n the orld, b#the"s not the most m#sc#lar bodyb#!lder$

act !s, !f yo# eam!ne p!ct#res of Stan and other poerl!ft!n( bodyb#!lders

l!ke 8ohnn!e 8ackson and Ben .h!te, yo#"ll not!ce that all three of these

athletes possess med!ocre loer body de&elopment by bodyb#!ld!n(

standards$

)n 199:, Tom ;lat-, oner of perhaps the b!((est heels !n bodyb#!ld!n(

h!story, entered !nto a s#att!n( compet!t!on !th red *atf!eld, the f!rst (#y

to s#at 1,000 po#nds$

%ltho#(h Tom"s le(s ere m#ch b!((er than red"s, red k!cked h!s b#tt !n

a one+rep ma, ho!st!n(


3/20

Bottom l!ne !s, bodyb#!lders seem better at h!(h reps !th a smooth

cadence, hereas poerl!fters seem more adept at lo reps performed

eplos!&ely$

ormer r$ 6lymp!a 8ay C#tler has r!tten some &ery honest and forthr!(ht

commentary on stren(th and m#sc#lar s!-e$ *e l!sted h!s all+t!me best l!fts

alon( !th h!s c#rrent stren(th$

*e #sed to tra!n !th m#ch hea&!er e!(hts se&eral years back, b#t he (ot

more m#sc#lar by #s!n( ?l!(hter? e!(hts$ .h!le he st!ll tra!ned hea&y, he

chose to foc#s more on #al!ty than #ant!ty$

Muscular Differences in Bodybuilders and Powerlifters

any l!fters, tra!ners, and coaches bel!e&e that ?m#scles only kno

tens!on$? Th!s &!e !s o&erly s!mpl!st!c$ )n real!ty, a n#mber of factors m#st

be taken !nto acco#nt$

.hat de(ree of tens!on@ .hat d#rat!on of tens!on@ .hat fre#ency oftens!on@ .hat k!nd of tens!on@ Certa!nly pass!&e tens!on !sn"t as effect!&e

as act!&e tens!on !n pack!n( on lean mass$

any bel!e&e that the cont!n#o#s #est for !ncreased ma!mal stren(th !s

the key to de&elop!n( mass!&e m#scles$ B#t h!le !ncreased stren(th

!srelated to !ncreased m#scle cross sect!onal area ACS%, there are m#lt!ple

adaptat!ons that can boost stren(th !tho#t !ncreas!n( m#scle hypertrophy$

6f these adaptat!ons, bas!c coord!nat!on beteen the m#scles !s the s!n(le

(reatest contr!b#tor to non+hypertrophy related stren(th (a!ns$

%lon( !th ne#rolo(!cal adaptat!ons, adaptat!ons !n&ol&!n( !ncreased

st!ffness !n the t!ss#es that connect from bone to bone A!ncl#d!n( tendons,

etracell#lar matr!, etc$ can lead to !ncreased force transm!ss!on from

m#scle to bone, and play a s!(n!f!cant role !n !ncreased stren(th (a!ns$


4/20

Pennation Angle

The an(le formed by the !nd!&!d#al m#scle f!bers !th a m#scle"s l!ne of

act!on s!(n!f!cantly !mpacts stren(th !rrespect!&e of m#scle hypertrophy$

Spec!f!cally, !ncreased pennat!on an(les appear to ha&e a ne(at!&e

correlat!on !th m#scle stren(th + as pennat!on an(le !ncreases, a m#scle"s

force+(enerat!n( capac!ty decreases$

)nterest!n(ly, st#d!es sho that bodyb#!lders ha&e (reater pennat!on an(les

than poerl!fters, potent!ally d#e to the!r tra!n!n( methods$

Types of ypertrophy

There are m#lt!ple ays !n h!ch m#scles can (ro lar(er !tho#t

s!(n!f!cantly affect!n( ma!mal stren(th$ 6ne ay th!s occ#rs !s by an

!ncrease !n non+contract!le elements !n the m#scle cell$

'on+contract!le hypertrophy !ncl#des !ncreases !n colla(en, (lyco(en, andother cell#lar s#b#n!ts, a phenomenon commonly referred to as

?sarcoplasm!c hypertrophy$?

S!nce force prod#ct!on !s (enerated by the sarcomeres, sarcoplasm!c

hypertrophy !ll ha&e no effect on yo#r 1$ *oe&er, the !ncreased b#lk

pro&!ded by the non+contract!le elements !ll ne&ertheless prod#ce a

tan(!ble !mpact on m#scle s!-e$

!low"Twitch Muscle #iber $rowth

%n !ncrease !n the s!-e of slo+t!tch Type ) f!bers can also affect

hypertrophy !tho#t ha&!n( m#ch effect on ma!mal m#sc#lar stren(th$

Type ) f!bers are end#rance+or!ented f!bers that ha&e l!m!ted ab!l!ty to

prod#ce h!(h le&els of force$


5/20


6/20

Stren(th !s dependent on plenty of factors, b#t tendon !nsert!ons play a

h#(e role !n the ab!l!ty to eert ma!mal force$

Det"s #se a b!ceps c#rl as an eample$ Say yo#"re c#rl!n( a >0+po#ndd#mbbell and yo#"re halfay #p at 90 de(rees and mo&!n( &ery sloly$

To f!(#re o#t a (eneral est!mate of m#scle force re#!rements of the b!ceps,

yo# d!&!de the moment of the res!stance arm by the len(th of the m#scle

arm$

Th!s means that yo# m#lt!ply the res!stance A>0 po#nds by the res!stance

arm Asay 15 !nches from the elbo to the d#mbbell and then d!&!de !t by

the m#scle arm Asay 1 !nch from the elbo to the b!ceps !nsert!on$

Th!s o#ld (!&e #s 900 !nch+po#nds, a meas#re of tor#e$ )n th!s eample,

the b!ceps m#st prod#ce 900 !nch+po#nds of force$

.hat happens !f the !nd!&!d#al"s b!ceps tendon !nserts 2 !nches aay from

the f#lcr#m@ 'o yo# d!&!de by 2 !nstead of 1, h!ch means that the b!cepsno only has to prod#ce 450 !nch+po#nds of force to hold a >0+po#nd

d#mbbell at a 90+de(ree elbo an(le$

Th!s demonstrates j#st ho ad&anta(eo#s tendon !nsert!ons are to eternal

force prod#ct!on + to (#ys co#ld ha&e e#al stren(th !n the!r b!ceps b#t

one can l!ft t!ce the amo#nt of e!(ht d#e to h!s le&era(es$

Torso, arm, fem#r, and t!b!a len(ths and proport!ons all play a lar(e role !n

the d!splay of stren(th as ell$ 6b&!o#sly the sample s!-e of profess!onal

poerl!fters and bodyb#!lders !ll be skeed$ There"s also more money

!n&ol&ed !n bodyb#!ld!n($

St!ll, th!s doesn"t epla!n hy bodyb#!lders are more m#sc#lar than

poerl!fters$ %nd one (lar!n( obser&at!on !s !mportant to cons!der + hen


7/20


8/20

;erform!n( h!(her reps o#ld theoret!cally res#lt !n a (reater hypertrophy of

Type 1 f!bers$ %s pre&!o#sly noted, Type 1 f!bers are end#rance+or!ented

and th#s respond best to lon(er t!mes #nder tens!on$

The lo+rep tra!n!n( employed by poerl!fters s!mply doesn"t allo eno#(h

t!me #nder tens!on for s!(n!f!cant de&elopment of these f!bers$

The Pu+p !er.es a Purpose

.h!le the p#mp !s often tho#(ht of as a short+term tra!n!n( effect, !t can

res#lt !n (reater m#scle de&elopment$ St#d!es sho that cell#lar sell!n(

ca#ses both an !ncrease !n prote!n synthes!s and a decrease !n prote!n

breakdon$

)t"s theor!-ed that an !ncrease !n ater !th!n the m#scle cell + cons!stent

!th the mechan!sms assoc!ated !th ?the p#mp? + !s perce!&ed as a threat

to !ts !nte(r!ty$ )n response, the cell !n!t!ates a s!(nal!n( cascade that

#lt!mately ca#ses the m#scle to (ro lar(er to protect the #ltra+str#ct#re$

)n add!t!on, (reater occl#s!on and hypo!a may be assoc!ated !th h!(her

rep p#mp+style tra!n!n(, h!ch can !nd#ce (roth thro#(h !ncreases !n

(roth factor prod#ct!on and poss!bly satell!te cell f#s!on$

Related% / Things &e *an Learn #ro+ Arnold About Building Muscle

Chas!n( the p#mp !th moderate rep ran(es promotes sarcoplasm!c

hypertrophy + an !ncrease !n non+contract!le elements$ .h!le th!s !n !tself

man!fests as an !ncreased m#scle s!-e, !t may also promote add!t!onal

!ncreases !n contract!le hypertrophy$

lyco(en !s hydroph!l!c Aater lo&!n($ 7ach (ram of (lyco(en attractsthree (rams of ater !nto the m#scle cell$ Th!s !ncreased hydrat!on may

https://www.t-nation.com/training/5-things-we-can-learn-from-arnold-about-building-musclehttps://www.t-nation.com/training/5-things-we-can-learn-from-arnold-about-building-muscle


9/20

th#s lead to (reater myof!br!llar (roth thro#(h cell sell!n( mechan!sms,

pro&!d!n( do#ble+d#ty for !ncreas!n( hypertroph!c (a!ns$

- Ti+e nder Tension

)t"s also !mportant to take !nto acco#nt the h!(her le&els of po#nda(e

Ae!(ht reps and t!me #nder tens!on ATFT performed by bodyb#!lders !n

compar!son to poerl!fters$

Det"s say a bodyb#!lder performs a bench press ro#t!ne cons!st!n( of 225

12, 2=5 10, :15 , h!le a poerl!fter does :15 5, :>5

:, 405 1, and 415 1$ Fnder th!s scenar!o, the bodyb#!lder l!fted 9,9


10/20

Bodyb#!lders !ncl#de many s!n(le+jo!nt mo&ements !n the!r tra!n!n($ Th!s !s

!n d!rect contrast to poerl!fters, ho (enerally st!ck !th a fe bas!c m#lt!+

jo!nt l!fts$

Dar(e m#scles s#ch as the #ads, pecs, delts, and lats are made #p of

many tho#sands of threadl!ke f!bers that ha&e m#lt!ple d!fferent attachment

s!tes$ These f!bers are somet!mes compartmental!-ed or s#ppl!ed by

d!fferent ner&es$

Th#s, m#scles don"t alays (et orked e&enly thro#(ho#t the!r ent!re

len(th d#r!n( eerc!ses$ % certa!n eerc!se may stress a re(!on closer to the

or!(!n or closer to the !nsert!on$ 6nly by tra!n!n( from m#lt!ple an(les !th a

&ar!ety of eerc!ses can yo# f#lly st!m#late all of these f!bers, and th#s

ma!m!-e the!r de&elopment$

7mploy!n( some mach!ne+based tra!n!n(, h!ch red#ces stab!l!-er

!n&ol&ement allo!n( tar(et!n( d!fferent aspects of a m#scle, can f#rther

ma!m!-e m#scle de&elopment$

ach!nes can be benef!c!al by creat!n( fa&orable stren(th c#r&es !th

cams and other technolo(y that helps keep constant tens!on on the

m#scles$ Constant tens!on can lead to (reater mechan!cal s!(nal!n( and a

better p#mp, h!ch can ass!st !n m#sc#lar (roth$

/- Manner of 45ecution

Bodyb#!lders ha&e been say!n( for years that !t"s not j#st abo#t the amo#nt

or res!stance #sed, !t"s also abo#t the manner of eec#t!on$

Bret"s 7 eper!ments fo#nd that a 225+po#nd bodyb#!ld!n(+style bench

press A!der (r!p, elbos flared, bar loered to m!d chest act!&ated more

pectoral!s major f!bers than a 225+po#nd poerl!ft!n(+style bench press

Anarroer (r!p, elbos sl!(htly t#cked, bar loered to loer chest$


11/20

6ften, ma!m#m attempts at s#ats and deadl!fts y!elded loer 7

act!&at!on than s#bma!mal l!fts$ Th!s !s d#e to the body !nst!nct!&ely

contort!n( !tself to l!ft hea&!er e!(hts, and the contort!ons often !n&ol&e

!n&ok!n( ass!stance from pass!&e str#ct#res s#ch as l!(aments$

or eample, a poerl!fter m!(ht ro#nd h!s #pper back ecess!&ely to

?han(? on h!s l!(amento#s str#ct#re, h!ch !ncreases pass!&e ass!stance

h!le s!m#ltaneo#sly decreas!n( act!&e m#scle re#!rements$

;rofess!onal bodyb#!lders typ!cally control the e!(ht and #se a smooth

tempo, hereas many poerl!fters allo some form deter!orat!on hen

approach!n( a ma$ #rthermore, many bodyb#!lders a&o!d the locko#t

pos!t!on to keep constant tens!on on the tar(eted m#scle$

or eample, let"s say a bodyb#!lder !s perform!n( d#mbbell !ncl!ne

presses$ *e m!(ht (o 5/>ths of the ay #p and then re&erse the e!(ht and

head back don$ #r!n( a pec fly the bodyb#!lder may only (o 2/:rds the

ay #p$ )n th!s manner, the tens!on !s kept on the pecs to fac!l!tate a better

p#mp$

6- Mind"Muscle *onnection

Bodyb#!lders often preach abo#t the feel!n( the m#scle ork$ esearch

has shon that act!&at!on tra!n!n( can !ncrease the relat!&e 7 act!&!ty

d#r!n( an eerc!se$

or eample, a to+month foc#s on (l#te act!&at!on co#ld ca#se an

!nd!&!d#al to #se more (l#te m#scle d#r!n( a compo#nd eerc!ses s#ch as

a s#at or l#n(e, and poss!bly decrease the !n&ol&ement of syner(!sts s#ch

as the hamstr!n(s$

Bodyb#!lders p#rposely tar(et an !ntended m#scle and man!p#late the!r

form to ma!m!-e the tens!on on that m#scle$


12/20

Related% Mind"Muscle *onnection% #act or B!7

6n the other hand, all poerl!fters care abo#t !s l!ft!n( ma!mal po#nda(es$Th#s, they try to !n&ol&e as many m#scles as poss!ble to (enerate opt!m#m

force$

or eample, d#r!n( the bench press, a poerl!fter attempts to ma!m!-e

le( dr!&e alon( !th pec, lats, anter!or delts, and tr!ceps contr!b#te to l!ft the

hea&!est e!(hts poss!ble$ They"re more concerned !th opt!mal mechan!cs

than m#scle act!&at!on$

.h!le the poerl!ft!n( method !s (reat for total body st!m#lat!on, the

bodyb#!ld!n( method really hammers a part!c#lar area and m!(ht !nd#ce

more dama(e and a (reater p#mp h!le red#c!n( o&erload to the C'S$

8- 'nstincti.e Training and Biofeedback

Bodyb#!lders !ncorporate a !de &ar!ety !nto the!r orko#ts and often don"t

ha&e a set plan hen they enter the (ym$

any ha&e a (eneral !dea abo#t hat they ant to accompl!sh, b#t typ!cally

lea&e room for spontane!ty based on b!ofeedback$ Th!s &ar!ety and loose+

str#ct#re co#ld theoret!cally lead to (reater m#scle (roth o&er t!me d#e to

decreased l!kel!hood of !nj#ry$

The l!fter ho can come to the (ym eek !n, eek o#t for many years and

perform prod#ct!&e, pa!n+free orko#ts !ll acc#m#late more lean mass

than the l!fter ho !s alays ban(ed #p, tra!n!n( thro#(h pa!n, and s#ffer!n(

from tears and r#pt#res$

S!nce absol#te stren(th !s paramo#nt to a poerl!fter, many t!mes a

poerl!fter !ll !(nore (lar!n( b!ofeedback tell!n( them to back off$ or

https://www.t-nation.com/training/mind-muscle-connection-fact-or-bshttps://www.t-nation.com/training/mind-muscle-connection-fact-or-bs


13/20

eample, perhaps the lo back feels dod(y on deadl!ft day$ The poerl!fter

!ll #s#ally st!ck to the plan and p#sh thro#(h !t, h!le the bodyb#!lder !ll

ork aro#nd !t$

S!nce the bodyb#!lder th!nks !n terms of ?ork!n( m#scles? !nstead of

b#!ld!n( l!fts, often he"ll l!sten to the body"s arn!n( s!(nals and f!nd a

mo&ement that doesn"t set off red fla(s$

;oerl!fters by nat#re are obsessed !th ma!mal stren(th on the b!( three

l!fts, hereas most bodyb#!lders &!e stren(th as a means to b#!ld m#scle

and don"t really care ho m#ch they can s#at, bench, or deadl!ft$

9- 'ntensification Methods

6ccas!onally, bodyb#!lders !ll employ !ntens!f!cat!on methods to take a set

to the l!m!t s#ch as tra!n!n( to fa!l#re, ne(at!&es, drop sets, rest+pa#se,

b#rno#ts, s#persets, tr!+sets, and #ad+sets$

.hen performed spar!n(ly, these methods can del!&er add!t!onalhypertrophy st!m#lat!n( s!(nals that can theoret!cally lead to (reater m#scle

(roth o&er t!me, tho#(h they sho#ld be per!od!-ed properly to a&o!d

o&ertra!n!n($

:- !horter 'ntra"!et Rest Ti+es

Bodyb#!lders (enerally take fa!rly short rest per!ods beteen sets + aro#nd

a m!n#te or to on a&era(e, hereas poerl!fters often take #p to f!&e

m!n#tes of rest beteen hea&y sets$ Shorter rest !nter&als ha&e been

assoc!ated !th an !ncreased anabol!c hormonal response, part!c#larly

testosterone and (roth hormone$

%ltho#(h !t"s #nclear hether the ac#te hormonal effects of res!stance

eerc!se contr!b#te to (reater m#scle (roth, se&eral st#d!es ha&e reported


14/20

a s!(n!f!cant correlat!on !th the ma(n!t#de of (roth !n both type ) and type

)) m#scle f!bers$

%t the &ery least, shorter rest t!mes !ll !ncrease tra!n!n( sess!on dens!ty,!ncrease ?the p#mp,? and !ncrease hormonal m!l!e#$ The !mpro&ed anabol!c

m!l!e# sho#ld fac!l!tate an !mpro&ed en&!ronment for !ncreas!n( m#scle

prote!n synthes!s and poss!bly satell!te cell act!&!ty, tho#(h st#d!es !n th!s

area are !nconcl#s!&e$

10- Training !plits

Bodyb#!lders tend to arran(e the!r tra!n!n( sess!ons aro#nd tar(et!n( one

or to m#scle (ro#ps !th m#lt!ple sets of se&eral d!fferent eerc!ses$

Bodyb#!lders !ll then a!t se&eral days, and often #p to a eek, to ork

that same m#scle (ro#p$

esearch shos that !t takes #p to se&en days to f#lly rec#perate from

perform!n( m#lt!ple sets of the same m#scle (ro#p, and there"s e&!dence to

sho that eerc!s!n( too often co#ld res#lt !n decreased hypertrophy$

Clearly more research needs to be cond#cted hen yo# cons!der that

bodyb#!lders ho are try!n( to !mpro&e the appearance of a part!c#lar body

part and br!n( #p a ?eak po!nt? #s#ally !ncrease tra!n!n( fre#ency #p to

2+: t!mes per eek !th (reat s#ccess$

The Power BodybuilderCan e s!m#ltaneo#sly tra!n for both poerl!ft!n( and bodyb#!ld!n( and

thereby ach!e&e a !n/!n s!t#at!on@ )n other ords, by !ncorporat!n( a b!t

of both can yo# ma!m!-e stren(th and s!-e@

The a#thors of th!s art!cle bel!e&e that yo# can"t$


15/20

Go# see, s!(nals to m#scles are &ery spec!f!c, and by m!!n( s!(nals yo#

send confl!ct!n( messa(es that !ll affect the body"s response$ 8ohnn!e

8ackson has ach!e&ed s#ccess as a poerl!fter and a bodyb#!lder, b#t to

ma!m!-e h!s le( de&elopment he tra!ns l!ke a bodyb#!lder$

'o !n no ay does th!s !mply that yo# sho#ldn"t per!od!-e yo#r ro#t!ne and

!ncorporate per!ods of hea&!er e!(ht and loer rep ran(es + #!te the

oppos!te + !t"s a h!(hly benef!c!al strate(y$

or eample, s#ppose that yo# can deadl!ft 405 for : sets of < repet!t!ons

and yo#r deadl!ft 1 !s 515$ Det"s say yo# spend f!&e eeks perform!n(

hea&y sets of : reps or loer, and yo# ra!se yo#r 1 to 5


16/20

%ht!a!nen 8;, Deht! , *#lm! 88, 3raemer .8, %len , 'yman 3, SelInne

*, ;akar!nen %, 3om#la!nen 8, 3o&anen J, ero %%, *Ikk!nen 3$ A2011$

eco&ery after hea&y res!stance eerc!se and skeletal m#scle andro(en

receptor and !ns#l!n+l!ke (roth factor+) !soform epress!on !n stren(thtra!ned men$ 8 Stren(th Cond es$ 25A:H=>=+==$

%nton!o, 8$ A2000$ 'on#n!form response of skeletal m#scle to hea&y

res!stance tra!n!n(H can bodyb#!lders !nd#ce re(!onal m#scle hypertrophy@

8o#rnal of Stren(th and Cond!t!on!n( esearch, 14, 102+11:$

Bloomer,$ 8$, K)&es, 8$ C$ A2000$ Jary!n( 'e#ral and *ypertroph!c

)nfl#ences !n a Stren(th ;ro(ram$ Stren(th K Cond!t!on!n( 8o#rnal$ 22A2,

:0

Brentano %, art!ns 3r#el D$ A2011 % re&!e on stren(th eerc!se+

!nd#ced m#scle dama(e$ The 8o#rnal of Sports ed!c!ne and ;hys!cal

!tness$ 51A1, 1+10$

B#rd '%, .est ., Staples %., %therton ;8, Baker 8, oore ,

*olerda %, ;ar!se , enn!e 8, Baker S3, ;h!ll!ps S$ Do+load h!(h

&ol#me res!stance eerc!se st!m#lates m#scle prote!n synthes!s more than

h!(h+load lo &ol#me res!stance eerc!se !n yo#n( men$ ;DoS 6ne$

2010L5A


17/20

Contreras, B$ A2010$ )ns!de the m#sclesH best chest and tr!ceps eerc!ses$

T 'at!on$

rant, %$ C$, o, )$ $, Mamm!t, J$ %$, Shennan, $ B$ A2000$ e(#lat!on of prote!n synthes!s !n lactat!n( rat mammary t!ss#e by cell &ol#me$

B!och!m!ca et B!ophys!ca %cta, 14=5A1, :9+4>

*Ikk!nen 3, ;akar!nen %, 3raemer .8, *akk!nen %, Jalke!nen *, %len $

A2001$ Select!&e m#scle hypertrophy, chan(es !n 7 and force, and

ser#m hormones d#r!n( stren(th tra!n!n( !n older omen$ 8o#rnal of%ppl!ed

;hys!olo(y, 91, 5>9+5


18/20

Demon ;., Tarnopolsky %, aco#(all 8, %tk!nson S%$ A1992$ ;rote!n

re#!rements and m#scle mass/stren(th chan(es d#r!n( !ntens!&e tra!n!n(

!n no&!ce bodyb#!lders$ 8 %ppl ;hys!ol 1992, =:A2H=>=+==5$

Do(an, ;$ %$, %bernethy, ;$ 8$ A199>$ T!meco#rse chan(es !n stren(th and

!nd!ces of ac#te fat!(#e follo!n( hea&y res!stance eerc!se NabstractO$

%#stral!an Conference of Sc!ence and ed!c!ne !n Sport, 2>2,

2009

c%rdle ., 3atch ), 3atch JD$ A2010$ 7erc!se ;hys!olo(yH '#tr!t!on,

7ner(y, and *#man ;erformance, =th ed$ ;h!ladelph!a, ;%H D!pp!ncott

.!ll!ams K .!lk!ns,

cCall, 7, Byrnes, .C, leck, S8, !ck!nson, %, and 3raemer, .8$ %c#te

and chron!c hormonal responses to res!stance tra!n!n( des!(ned to promote

m#scle hypertrophy$ Can 8 %ppl ;hys!ol 24H 9>+10=, 1999

!llar, )$ $, Barber, $ C$, Doma, $ %$, Tra&ers, $ T$, K Shennan, $ B$

A199=$ ammary prote!n synthes!s !s ac#tely re(#lated by the cell#lar

hydrat!on state$ B!ochem!cal and B!ophys!cal esearch Comm#n!cat!ons,

2:0A2, :51+:55$

enn!e 8, T!pton 3$ A2000$ ;rote!n and am!no ac!d metabol!sm d#r!n(

and after eerc!se and the effects of n#tr!!t!on$ %nn# e& '#tr 20H45=+4


19/20

onnestad B, 'y(aard *, aastad T$ A2011 ;hys!olo(!cal ele&at!on of

endo(eno#s hormones res#lts !n s#per!or stren(th tra!n!n( adaptat!on$

7#ropean 8o#rnal of %ppl!ed ;hys!olo(y$ ;#bl!shed ahead of pr!nt$

Schoenfeld B8$ A2010$ The mechan!sms of m#scle hypertrophy and the!r

appl!cat!on to res!stance tra!n!n($ 8 Stren(th Cond es$ 24A10H2


20/20

.a(ner T, Behn!a ', %ncheta .3D, Shen , arrokh! S, ;oers C$ A2010$

Stren(then!n( and ne#rom#sc#lar re+ed#cat!on of the (l#te#s ma!m#s !n a

tr!athlete !th eerc!se+assoc!ated cramp!n( of the hamstr!n(s$ 8o#rnal of

6rthopaed!c K Sports ;hys!cal Therapy$ 40A2 112+119$

.est ., 3#jb!da ., oore , %therton ;, B#rd '%, ;ad-!k 8;, e

D!s!o , Tan( 87, ;ar!se , enn!e 8, Baker S3, ;h!ll!ps S$ A2009$

es!stance eerc!se+!nd#ced !ncreases !n p#tat!&e anabol!c hormones do

not enhance m#scle prote!n synthes!s or !ntracell#lar s!(nall!n( !n yo#n(

men$ The jo#rnal of phys!olo(y$ 1L5

10 Reasons Bodybuilders Are Bigger Than Powerlifters

Documents

Transcript of 10 Reasons Bodybuilders Are Bigger Than Powerlifters