Powerlifting More Peat Friendly Than Bodybuilding

Pufa

Member
Joined
Sep 4, 2019
Messages
158
I noticed that implemting ray peat principles into my bodybuilding routine that it basically became powerlifting.
With power lifting you lift something heavy 4 - 6 reps max.
No focus on essentric, only concentric
Not light enough weight to build up the lactic acid
Well see how my body reacts.. but I feel way better than when I was doing tons of reps destroying the muscle.
 

schultz

Member
Joined
Jul 29, 2014
Messages
2,653
I always enjoyed reading the stuff Pavel Tsatsouline puts out. He tends to focus on having reps @ the 5 range with longer rest periods.

I just got back into weightlifting about 15 weeks ago and it has been very fun thus far. I haven't consistently lifted in like 7 or 8 years and therefore have no lifted since I learned about Ray's stuff. It's been fun so far.
 

Arnau

Member
Joined
Apr 8, 2018
Messages
63
Location
Barcelona
This is what i have been doing too the past year, i do 3 exercises per week: deadlift(monday), weighted pullups(Wednesday) and clean&jerk(Friday). I do 1rm 3-4 times and just the concentric part and i have never been so strong I recommend it.
 
OP
P

Pufa

Member
Joined
Sep 4, 2019
Messages
158
I always enjoyed reading the stuff Pavel Tsatsouline puts out. He tends to focus on having reps @ the 5 range with longer rest periods.

I just got back into weightlifting about 15 weeks ago and it has been very fun thus far. I haven't consistently lifted in like 7 or 8 years and therefore have no lifted since I learned about Ray's stuff. It's been fun so far.

I've seen some huge guys at the gym lift like that. Some of them take several min breaks between sets.
Yea too many benefits to give it up totally. But I think if the weight is heavy enough that you can get all the hypertrophy you need. Has to be way heavier than bodybuilding
 

GreekDemiGod

Member
Joined
Aug 9, 2019
Messages
3,325
Location
Romania
Reverse Pyramid Training is amazing for maximal Testosterone and low stress. You lift heavy 3-4 workouts / week, nothing more. Range varies from 4-6 to 8-10 reps. You train very close to maximal failure every set, so you need 48h hours to recover, that's why you only train 3-4 times / week.
Imo, it's the best style that will give you the most amount of muscle and strength for the least amount of time spent in the gym.
When I was doing high reps, classic bodybuilding, my libido was low and felt drained every time.
 
OP
P

Pufa

Member
Joined
Sep 4, 2019
Messages
158
Reverse Pyramid Training is amazing for maximal Testosterone and low stress. You lift heavy 3-4 workouts / week, nothing more. Range varies from 4-6 to 8-10 reps. You train very close to maximal failure every set, so you need 48h hours to recover, that's why you only train 3-4 times / week.
Imo, it's the best style that will give you the most amount of muscle and strength for the least amount of time spent in the gym.
When I was doing high reps, classic bodybuilding, my libido was low and felt drained every time.

Interesting.. I've done reverse pyramid before but not long term. What was you split like?
 
OP
P

Pufa

Member
Joined
Sep 4, 2019
Messages
158
This is what i have been doing too the past year, i do 3 exercises per week: deadlift(monday), weighted pullups(Wednesday) and clean&jerk(Friday). I do 1rm 3-4 times and just the concentric part and i have never been so strong I recommend it.

Great excersices.. you still gain mass on such low volume?
 

Arnau

Member
Joined
Apr 8, 2018
Messages
63
Location
Barcelona
Great excersices.. you still gain mass on such low volume?
Yes I gained more mass doing this routine than when I used to do regular bodybuilding, think that you do just one rep each but really intense bc its maximum weight and so far every week Ive been able to increase the weights and calories too.
 

boris

Member
Joined
Oct 1, 2019
Messages
2,345
How does this work "concentric only"? I know Peat says the reverse motion causes more lactic acid.

How do you do it? Just drop the weight to the floor? I always wondered how to approach this, especially for something like bench press.
 
OP
P

Pufa

Member
Joined
Sep 4, 2019
Messages
158
How does this work "concentric only"? I know Peat says the reverse motion causes more lactic acid.

How do you do it? Just drop the weight to the floor? I always wondered how to approach this, especially for something like bench press.

Explode into the concentric.. then let the weight down without resisting it quickly. Think of deadlifters.. they aren't worried about essentric. I've seen some guys just drop it too.. but depends on the type of gym you go to, some may not allow that
 
OP
P

Pufa

Member
Joined
Sep 4, 2019
Messages
158
Yes I gained more mass doing this routine than when I used to do regular bodybuilding, think that you do just one rep each but really intense bc its maximum weight and so far every week Ive been able to increase the weights and calories too.

Interesting.. are your arms and chest growing fine too without direct training?
 

Inaut

Member
Joined
Nov 29, 2017
Messages
3,620


If I had my own gym I think this would be an interesting experiment. In theory I love the idea of it........ I was thinking this could be a great form of exercise for the ill or people in fragile states of health..::..
 

docall18

Member
Joined
Dec 11, 2013
Messages
418
Location
World
Most natural bodybuilders recommend heavy compound exercises in the 4-6 range, similar to Peat.

Higher reps and isolation exercises are done by juicers and inexperienced bb's in my experience.
 

GreekDemiGod

Member
Joined
Aug 9, 2019
Messages
3,325
Location
Romania
Interesting.. I've done reverse pyramid before but not long term. What was you split like?
Monday: Back, Shoulders, Biceps
Wednesday: Chest & front-delts & biceps
Friday: Legs and Row/OHP

I am still fine-tuning my routine. I deadlift and squat once a week, and like to focus on shoulders & biceps development in my pursuit of an 'aesthetic' physique.

RPT is a minimalistic style of training. You can not do RPT and train 5 times per week, that's not true RPT do that.
It's supposed to be very high intensity (RPE 8.5 / 9) and heavily drains your CNS.
I follow this guide The Reverse Pyramid Training Guide | Leangains

I think it's superior to 5 x 5 because 5 x 5 will surely build strength, but with RPT, you have the 2nd and 3rd set, going for 6 or 8 reps, sometimes 10 reps if doing pull-ups, that really drive the much needed hypertrophy.
 

vulture

Member
Joined
Sep 1, 2017
Messages
1,027
I noticed that implemting ray peat principles into my bodybuilding routine that it basically became powerlifting.
With power lifting you lift something heavy 4 - 6 reps max.
No focus on essentric, only concentric
Not light enough weight to build up the lactic acid
Well see how my body reacts.. but I feel way better than when I was doing tons of reps destroying the muscle.
High rep ranges usually means more lactic acid. Weightlifting also manages low rep ranges.
I really like Mark Rippetoe’s approach: it revolves around getting stronger in basic movement patterns, it even discards dangerous things that might be useful for competitive lifters
 

vulture

Member
Joined
Sep 1, 2017
Messages
1,027
This is what i have been doing too the past year, i do 3 exercises per week: deadlift(monday), weighted pullups(Wednesday) and clean&jerk(Friday). I do 1rm 3-4 times and just the concentric part and i have never been so strong I recommend it.
You can’t do your RM 4 times, AFAIK, it wouldn’t be your RM
 

Arnau

Member
Joined
Apr 8, 2018
Messages
63
Location
Barcelona
Interesting.. are your arms and chest growing fine too without direct training?

My arms yes, specially my wrist and forearms. My chest hasnt grown as much as when i used to do isolated weight for chest but i dont mind I prefer my current body shape doing these exercises.

You can’t do your RM 4 times, AFAIK, it wouldn’t be your RM

Yeah sorry, close to 1rm I would say but with long resting periods.
 

GreekDemiGod

Member
Joined
Aug 9, 2019
Messages
3,325
Location
Romania
@vulture Not training above 6 reps at all might not be optimal for size.
I get solid strength and size in the 4 - 6 range, but I still feel like I need to go up to 8 reps on Dumbbell Bench Press or Pull-ups
 
OP
P

Pufa

Member
Joined
Sep 4, 2019
Messages
158
Most natural bodybuilders recommend heavy compound exercises in the 4-6 range, similar to Peat.

Higher reps and isolation exercises are done by juicers and inexperienced bb's in my experience.

If you can share any info from true natural bodybuilders that would be cool. Lot of the nattys especially on YT are fake and secretly hit the needle
 
OP
P

Pufa

Member
Joined
Sep 4, 2019
Messages
158
My arms yes, specially my wrist and forearms. My chest hasnt grown as much as when i used to do isolated weight for chest but i dont mind I prefer my current body shape doing these exercises.



Yeah sorry, close to 1rm I would say but with long resting periods.

Nice. Its probably because when your curling, your arms aren't holding hundreds of pounds like a deadlift.
Old school bbs like sandow never isolated chest either.
 

Similar threads

Back
Top Bottom