Optimizing Training with 8/5/2 Rep Scheme and Deloading Strategies

At some point in a lifter's career, typically after the novice or early intermediate phase, the most reliable way to get stronger is to become more muscular, i.e. build muscle mass. To that end, the term "powerbuilding" has emerged to describe a hybrid approach of training the main barbell lifts (like a powerlifter) alongside a selection of supplemental lifts done for higher reps aimed at increasing muscular size (like a bodybuilder). While some people knock powerbuilding as a merely a clever marketing term, but a suboptimal way to train, the fact is that many of the strongest powerlifters of all time have trained with this approach: Ed Coan, Dan Green, Kirk Karwoski, and many others. In today's episode, Andy lays out his "KSC Method for Powerbuilding" using an 8/5/2 scheme for progressing the main lifts in the context of a five day body part split.

KSC Method for Powerbuilding Program:

https://www.andybaker.com/product/the-ksc-method-for-power-building/

Kirk Karwoski squats 600x8 (beltless!)

https://youtu.be/-hd8mN765KQ?si=kITPibMEylwqZAvE

Louie Simmons podcast with Dan Green:

https://youtu.be/4e7LxkyR010?si=42N135_VFSiemGFi

Andy Baker

Web: www.AndyBaker.com

IG: @bakerbarbell

Owner of Kingwood Strength & Conditioning

Co-author of Practical Programming for Strength Training

Co-author of The Barbell Prescription: Strength Training for Life After 40