What is the difference between Strength Training, Powerlifting, and Weightlifting Programs?
Let’s first state the obvious differences when it comes to programming and results:
- Strength training programs specifically focus on maximizing your potential to get stronger. The reps, sets, and rest periods do not necessarily produce increase in lean muscle although you may experience some muscle growth.
- Powerlifting programs focus on building power. Power is defined as the ability to perform a maximal load lift as fast as possible and in general per NASM when programmed you are to perform 1-2 reps per set. Like strength training you are not expected to produce any significant gains in lean muscle mass.
- Weightlifting is very similar to powerlifting when we talk about Olympic Lifting. The definition applies but for two specific lifts. Those lifts are the Barbell Snatch and the Clean and Jerk. However, you can also program for endurance training and experience more muscle growth but like the other two it is not optimal. Weightlifting is the most technical and complex of all the movements so you won’t produce maximum strength or power gains.
How are these lifts programmed with Máquina Strength programming?
Depending on which program you choose they are designed to give you the maximum benefits for the desired outcome. In the Hybrid Program we mix in a little bit of everything so that you experience all benefits of muscle building, endurance, and strength training. It is not optimal for all but you definitely experience a little bit of everything.
Why and when is a strength and power lifting program right for you?
Strength and power training like many other specific training programs can only be achieved by providing a specific stimulus to your body. When it comes to weightlifting simply lifting a barbell or a dumbbell does not mean you will get stronger or build muscle.
When it comes to weightlifting you have 4 variables that must be used in such a way to get the maximum results. The four variables are:
- Load
- Volume
- Rest
- Intensity
Load refers to how much weight you need to lift. Volume is created by the number of reps you perform. Rest refers to how much time you rest between sets of an exercise. Intensity is the effort that you exert on every lift and set.
Here are a couple examples of myths vs reality so that you understand the science behind weight lifting.
You will not put on significant lean muscle mass by doing high reps, with shorts breaks, and light weights. It doesn’t matter who you are, your genetics, or if you’re chasing the pump and lifting to failure. If you do more than 15 reps you will not grow muscle. Not the specific fibers you want to be more specific.
If you want to get stronger and build maximum power check out the strength training programs that we offer at Maquina Strength and Bodybuilding.