One of the most effective techniques I started implementing a few years ago to build muscle, strength, and maintain muscle definition is power building. This is probably not an extremely popular concept for some, while others may be familiar with it and incorporate power development into their training. In short, this technique can be defined as a mix between bodybuilding and weightlifting. Although some compete in both bodybuilding and powerlifting, it is often thought to focus on one or the other, but not both at the same time. This might be partially true for some if you’re at the pro level (although IFBB pro bodybuilder Johnnie Jackson has been known to compete in both; however, this is rare). And it is a fact that most of his great bodybuilders claim that lifting weights in his early days was responsible for building his size and dense muscle. On the other hand, not many powerlifters compete in bodybuilding because the bodybuilding nutrition plan can compromise their strength and power where a lot of calories are needed.

There are many lifters who want to get big and strong, which defies a calorie-restricted diet, but also want to get somewhat lean (I know this sounds obvious). Or put it this way; they want more muscle definition than most powerlifters have. For me, since I’ve never had an interest in competing in either, powerbuilding has helped me get the best of both worlds, bodybuilding and powerlifting. What worked for me is starting my workouts with a heavy compound movement with a lot of weight and lower reps in the 4-6 range. After that, I’ll do my remaining exercises with higher reps (between 8 and 12) and focus on muscle contractions and feeling the muscle rather than power.

Here’s an example of one of my powerbuilding chest workouts:

Bench press – 5 x 4-6: the focus is on power

Incline Dumbbell Press – 4 x 8-12: Focus on power for the first few reps, then muscle contractions

Cable Crossovers – 4 x 12: focus on muscle contractions

As you can see I’m only doing 3 chest exercises; you may want to add another exercise (or add another exercise and two and reduce the sets to 3 instead of 4 after the bench press). Either way, I hope you understand the concept here. Also, don’t use doing more reps on the remaining exercises to use light weight. You still need to lift heavy weights to stimulate the muscle, but make sure it’s a weight you can use good form with and feel the muscle working. If you want a mix between bodybuilding and powerlifting, you will be well suited to this powerbuilding technique.