{
  "slug": "powerbuilding",
  "name": "Powerbuilding",
  "aliases": [
    "powerbuilding",
    "power building",
    "strength and size",
    "squat bench deadlift hypertrophy"
  ],
  "family": "lift",
  "heat": "high",
  "talk": "Lots of talk",
  "mostDiscussed": false,
  "firstLine": "Powerbuilding combines goals of strength on major lifts and muscle size; it is a broad training label used by several different programs.",
  "whyLine": "Lifters compare how much heavy main-lift work and bodybuilding work a template includes, along with session length, equipment demands and fatigue.",
  "feelWords": [
    "powerbuilding",
    "sbd plus accessories"
  ],
  "commonPicture": [
    {
      "lead": "Main lifts and accessories can be arranged differently",
      "why": "Some templates separate them; others use giant sets or mixed blocks. [community]"
    },
    {
      "lead": "One reviewed four-day program used 45–70-minute sessions",
      "why": "Multiple equipment changes were part of that individual’s account. [community]"
    }
  ],
  "watchFor": "Peaking like a meet when they are not in a meet. Sharp pain.",
  "whatPeopleSay": [
    "**The job:** get stronger on the squat, bench press and deadlift—the “big three”—while also building muscle. [community]",
    "**r/powerbuilding** exists for a reason. [community]"
  ],
  "howPeopleRunIt": [
    "**Heavy compound first.** [community]"
  ],
  "amountsPeopleUse": [
    "**3–5 days / week** talk. [community]"
  ],
  "howPeopleKeepIt": [
    "**A log of squat, bench press and deadlift (SBD),** plus the additional exercises. [community]"
  ],
  "howItFeels": [
    "**Reported feel:** heavy work plus additional sets can be satisfying or tiring; the experience depends on the template, session length and the lifter’s other training. [community]"
  ],
  "howLongPeopleRunIt": [
    "**Blocks of weeks.** [community]"
  ],
  "deepDive": [
    "**5/3/1** is a family of templates that already distinguish main work, supplemental work and assistance. Some people use those templates for both strength and size goals. [community]"
  ],
  "watchForLong": [
    "**Meet-style peaking on a hypertrophy hobby.** [community]"
  ],
  "related": [
    "five-three-one",
    "progressive-overload",
    "ppl",
    "conjugate-westside"
  ],
  "researchPointer": [],
  "housePointers": [],
  "playPointer": null,
  "sources": [
    "r/powerbuilding threads",
    "SBD-plus-accessories 2026 talk"
  ],
  "disclaimer": "Community talk. May contain inaccuracies. Not medical, training, or diet advice. Sharp pain, fainting, or disordered-eating concerns need a clinician.",
  "quickAnswerHistory": [
    {
      "field": "definition",
      "rows": [
        "Powerbuilding means heavy squat, bench and deadlift plus bodybuilding accessories."
      ]
    },
    {
      "field": "communityPicture",
      "rows": [
        "Logs put a main lift first and extras after, wanting bar numbers and a shirt that fits. It is not a meet peak and not a pump-only split."
      ]
    },
    {
      "field": "howItFeels",
      "rows": [
        "**Tired, then a better shirt.** [community]"
      ]
    },
    {
      "field": "deepDive",
      "rows": [
        "**5/3/1** is a named strength template some bolt accessories onto. [community]"
      ]
    },
    {
      "field": "firstLine",
      "rows": [
        "Powerbuilding is heavy squat/bench/deadlift plus bodybuilding accessories — not a meet cycle and not a pump-only split."
      ]
    },
    {
      "field": "whyLine",
      "rows": [
        "Powerbuilding is heavy squat/bench/deadlift plus bodybuilding accessories — not a meet cycle and not a pump-only split."
      ]
    },
    {
      "field": "commonPicture",
      "rows": [
        {
          "lead": "Main lift, then accessories",
          "why": "The template. [community]"
        },
        {
          "lead": "Not a powerlifting peak",
          "why": "Meet prep is a different card. [community]"
        },
        {
          "lead": "Not a bro split",
          "why": "The bar still leads. [community]"
        }
      ]
    },
    {
      "field": "whatPeopleSay",
      "rows": [
        "**The job:** get stronger on the big three and still look like they lift. [community]"
      ]
    },
    {
      "field": "howPeopleKeepIt",
      "rows": [
        "**A log of SBD and a few extras.** [community]"
      ]
    }
  ]
}