A special thank you to Brad Schoenfeld for making this post on his Facebook page.

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We highly recommend reading THIS article by Greg Nuckols.

Source: StrengthTheory.com

Here are a few great take aways.

  • It’s undeniable that improved neural/motor learning factors will let you lift more via improved muscle activation, more efficient technique, better neuromuscular coordination (increased activation of synergist muscles and decreased activation of antagonist muscles) but…

  • You can master a motor pattern over time with just about any training frequency, as has been demonstrated by elite strength athletes throughout time. Maybe increased training frequency will allow you to master a movement quicker, but if you’re planning on lifting for years and years, you’ll reach mastery regardless of training frequency (keep in mind, I’m talking about the relatively non-technical power lifts, not the more technical Olympic lifts).  - Greg Nuckols

 

 

As far as general training setups go, I recommend one of two options:

  • Block periodization set-up with the bulk of your year spent effectively doing “bodybuilding” training – hitting each muscle or movement 2-3 times per week, focusing on sets of 5-10 for your main lifts, sets of 8-15 for accessory lifts, and doing 6-10 (depending on how long you’ve been training) sets per muscle each time you train it.  Don’t be attached to the barbell for your bodybuilding-style training.  Obviously you should keep practicing the competition-variety lifts, but there’s nothing wrong with using dumbbells or machines for hypertrophy work (and they may even be better, allowing for a longer range of motion and more constant tension on the muscles).  Take 6-8 weeks before a meet handling heavier loads to develop confidence with the weight and the skill of lifting near-max and max loads.

  • Train your main lifts like a powerlifter, and your accessories like a bodybuilder. Farther out from a meet, just do 1-3 sets of 2-5 reps of your main lifts per workout, so you have more time and energy to devote to accessory lifts that you train bodybuilding-style (6-10 sets of 8-15 reps per muscle/movement). Then, over 6-8 weeks when you’re 9-12 weeks out from a meet, gradually shift the emphasis toward your main lifts, eventually doing 4-8 sets of 2-5 reps (still leaving at least a rep or two in the tank on each set), while cutting your accessory work in half. Then take 2-4 weeks to peak (heavier loading but less volume on your main lifts, with little to no accessory work to minimize fatigue) leading up to the meet.  - Greg Nuckols

We HIGHLY recommend you read this entire 4000 plus word article.

LINK - >  Powerlifters Should Train More Like Bodybuilders
Great work Greg!