Transitioning from powerlifting to bodybuilding (5 tips from Dr. Eric Helms) : r/powerlifting

Have you been doing powerlifting but want to try your hands at bodybuilding? That’s me.

I recently interviewed Dr. Eric Helms on the Boostcamp Podcast about strategies for transitioning from powerlifting to bodybuilding. For those who don’t know Eric, he’s a natural pro bodybuilder and chief science officer at 3DMJ. He’s also coached elite powerlifters like Bryce Lewis and Jessica Buettner.

Eric notes that a common misconception is once a strength training enjoyer switches to hypertrophy training, they’ll become weak. That’s not true.

 If you still care about max strength on your squat, bench, and deadlift, just work up to a top single on these once a week. You might be surprised how well you can maintain your strength while you do more volume on bodybuilding.

Back in the 2000s, the standard advice for beginners in the gym is to do Starting Strength or 5×5 variants. While these programs are effective for increasing strength in squat bench and deadlift, they’re not optimal for hypertrophy.

If your goal is to build muscle evenly across the body, you should do more volume on exercises with machines, cables, and dumbbells. For an effective beginner bodybuilding program, check out Eric’s free novice program on Boostcamp. It still includes the big compounds but is more balanced with accessories.

Powerlifters generally have great pecs, delts, triceps, erectors, and hamstrings from all the pressing, hinging, and squatting work. Lagging muscles for most powerlifters are lats, biceps, and calves. 

Have you been doing powerlifting but want to try your hands at bodybuilding? That’s me.

I recently interviewed Dr. Eric Helms on the Boostcamp Podcast about strategies for transitioning from powerlifting to bodybuilding. For those who don’t know Eric, he’s a natural pro bodybuilder and chief science officer at 3DMJ. He’s also coached elite powerlifters like Bryce Lewis and Jessica Buettner.

Eric notes that a common misconception is once a strength training enjoyer switches to hypertrophy training, they’ll become weak. That’s not true.

 If you still care about max strength on your squat, bench, and deadlift, just work up to a top single on these once a week. You might be surprised how well you can maintain your strength while you do more volume on bodybuilding.

Back in the 2000s, the standard advice for beginners in the gym is to do Starting Strength or 5×5 variants. While these programs are effective for increasing strength in squat bench and deadlift, they’re not optimal for hypertrophy.

If your goal is to build muscle evenly across the body, you should do more volume on exercises with machines, cables, and dumbbells. For an effective beginner bodybuilding program, check out Eric’s free novice program on Boostcamp. It still includes the big compounds but is more balanced with accessories.

Powerlifters generally have great pecs, delts, triceps, erectors, and hamstrings from all the pressing, hinging, and squatting work. Lagging muscles for most powerlifters are lats, biceps, and calves. 

Have you been doing powerlifting but want to try your hands at bodybuilding? That’s me.

I recently interviewed Dr. Eric Helms on the Boostcamp Podcast about strategies for transitioning from powerlifting to bodybuilding. For those who don’t know Eric, he’s a natural pro bodybuilder and chief science officer at 3DMJ. He’s also coached elite powerlifters like Bryce Lewis and Jessica Buettner.

Eric notes that a common misconception is once a strength training enjoyer switches to hypertrophy training, they’ll become weak. That’s not true.

 If you still care about max strength on your squat, bench, and deadlift, just work up to a top single on these once a week. You might be surprised how well you can maintain your strength while you do more volume on bodybuilding.

Back in the 2000s, the standard advice for beginners in the gym is to do Starting Strength or 5×5 variants. While these programs are effective for increasing strength in squat bench and deadlift, they’re not optimal for hypertrophy.

If your goal is to build muscle evenly across the body, you should do more volume on exercises with machines, cables, and dumbbells. For an effective beginner bodybuilding program, check out Eric’s free novice program on Boostcamp. It still includes the big compounds but is more balanced with accessories.

Powerlifters generally have great pecs, delts, triceps, erectors, and hamstrings from all the pressing, hinging, and squatting work. Lagging muscles for most powerlifters are lats, biceps, and calves. 

Have you been doing powerlifting but want to try your hands at bodybuilding? That’s me.

I recently interviewed Dr. Eric Helms on the Boostcamp Podcast about strategies for transitioning from powerlifting to bodybuilding. For those who don’t know Eric, he’s a natural pro bodybuilder and chief science officer at 3DMJ. He’s also coached elite powerlifters like Bryce Lewis and Jessica Buettner.

Eric notes that a common misconception is once a strength training enjoyer switches to hypertrophy training, they’ll become weak. That’s not true.

 If you still care about max strength on your squat, bench, and deadlift, just work up to a top single on these once a week. You might be surprised how well you can maintain your strength while you do more volume on bodybuilding.

Back in the 2000s, the standard advice for beginners in the gym is to do Starting Strength or 5×5 variants. While these programs are effective for increasing strength in squat bench and deadlift, they’re not optimal for hypertrophy.

If your goal is to build muscle evenly across the body, you should do more volume on exercises with machines, cables, and dumbbells. For an effective beginner bodybuilding program, check out Eric’s free novice program on Boostcamp. It still includes the big compounds but is more balanced with accessories.

Powerlifters generally have great pecs, delts, triceps, erectors, and hamstrings from all the pressing, hinging, and squatting work. Lagging muscles for most powerlifters are lats, biceps, and calves.