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Posted by u/running_sucks_bro·

How do you structure a powerbuilding meso without losing gains?

TL;DR: Looking for advice on structuring a powerbuilding meso without losing strength gains.

I've been hitting CrossFit hard for years, but now I'm looking to mix in some powerbuilding. Trying to balance strength and hypertrophy has me confused. I want to hit my heavy lifts but still work on aesthetics, you know? How do you guys break down your mesocycles? What rep schemes and volume are you using? I don't want to end up spinning my wheels and losing strength.

My thought was to do something like this:

  • Week 1-3: Heavy compound lifts (3-5 reps) + accessory work (8-12 reps)
  • Week 4: Deload
  • Week 5-7: Switch to more volume on compounds (6-8 reps) while keeping the accessories the same

Does this look decent, or should I tweak something? I'm trying to avoid running since I hate it, but I know I need to keep pushing those plates. Let me know your thoughts.

8 comments

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u/gymratbutchill·

Honestly, your plan looks alright, but maybe switch the heavy compound phase with some higher volume earlier on. Hitting 6-8 reps first might set a stronger foundation, and you could still go heavy later without burning out. Just my two cents

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u/macrocounter98·

Facts, keeping a log of your workouts can really help track your progress and avoid burnout. I use MacroFactor to not only manage my macros but also track my lifts. It's super handy for maintaining balance without sacrificing gains.

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u/zone2_nerd·

While your structure seems decent, mixing strength and hypertrophy can be tricky. Aim for 80% of your volume at RPE 7-8 for strength work, and consider hitting 12-15 reps for some accessories to target hypertrophy. Look into the GZCL method for balancing these aspects effectively. It prioritizes strength while still giving a solid hypertrophy stimulus. Just remember, frequency and consistency are key here!

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u/gearhead_gains·

Your rep scheme is decent, but be mindful of recovery. I'd recommend mixing in some dynamic warm-ups and maybe experimenting with different lifts for your accessories. It helps keep things fresh and promotes overall growth. Not to mention, variety can help prevent injuries.

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u/6footdadbod·

You know, when I first started lifting, I was also confused about blending strength and size. I ended up overtraining on accessories and had to dial it back. If you're focusing on heavy lifts, just make sure those accessories are truly enhancing your main lifts, not just extra volume. Also, don't skip that deload week. My body thanks me every time I do it!

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u/whey_addict·

100% agree with the importance of a solid nutrition plan, especially if you're lifting heavy. I've been incorporating whey into my meals and recovery drinks lately, and it's made a difference. You gotta support those muscles!

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u/running_sucks_bro·

This looks solid, but don't forget to keep your accessory work in check. Don't want to get too comfy with the volume and lose the intensity on those heavy lifts, man. Gotta keep pushing those plates.

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u/meat_and_lifts·

Bro, don't forget to eat! You can't be hitting those heavy lifts on a deficit. I've been doing a carnivore diet, and the strength gains are crazy. Meat and gains go hand in hand, you know?

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