Based on research by Brad Schoenfeld and his team in th. 2014 (1), powerlifting and bodybuilding exercise methods, will have significant hypertrophy or muscle growth results. However, the results of this study can not conclude that the training program specifically designed for Powerlifting is the best answer for all bodybuilders/bodybuilder.
This is because the system is designed to design a training program, we must cause the necessary provisions regarding whether a variation of exercise movement is mandatory to reach our target. Making these provisions requires us to witness the benefits of a variation of many and few exercise movements.
In th. 2014, Fonseca and his team found evidence to mention that more variation in exercise movements would be more beneficial for symmetrical muscle mass growth (which is necessary for bodybuilders) than a variation of load usage in volume conditions Similar exercises (2). A person who is practicing with a wider variety of exercise movements shows a more symmetrical growth in muscle mass in each quadriceps muscle head (the thigh muscle, which has 4 heads). While a person practicing with a variation of the limited exercise movement does not show significant muscle mass growth against the medial vastus (inner head) and the rectus femoris (central head). It should be reminded that the subject of these tests is those who have never been able to exercise routine and controlled weight. Is it possible for nerve factors to have a role in this outcome or does this result be similar if the test subjects are those who are experienced?
In squat and deadlift movements, the most effective way to lift weights is vertically, while for bench press, a slightly diagonal range of loads will be better. As the weight increases, effective lifting techniques will be a necessary role for the target security and optimal performance of the training. Doing this exercise movement effectively is a skill. Expertise out of regular exercise (3). In theory, to improve technical capabilities, a specific method is needed, from the load factor and the variation of the exercise movement (4).
So, our Dicala combines powerlifting and bodybuilding methods to a single exercise program, squat, bench press and deadlift to be the main exercise movement. The question is, how many variations of exercise movements are needed in more than the core movements? The answer should be taken into account from the readiness/preparation phase as well as the subject muscle growth.
To combine exercises with the target powerlifting and bodybuilding Well, I give you the next recommendation to decide how much variety of exercise moves you need:
A higher variation you do not set yourself up specifically for a powerlifting contest.
The variation is lower if the technique is still not good enough.
Lower variations in contest preparation.
Freedom to determine exercise movement for the preparation of mandatory bodybuilding contests is taken into account matches:
What is the primary muscle that is not sufficiently developed, which is the barrier in conducting the 3 core movements (Bench press, deadlift & squat)? A lower variation and a higher focus on the 3 movements above will support you in regard to powerlifting and bodybuilding as well.
When there is little place of the body that is not sufficiently developed and is not specifically trained by 3 powerlifting movements, add a variety of exercises to enhance the body's symmetrical muscles, which is a necessary factor in bodybuilding.
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