Powerbuilding Workout Week 2
Week two of the powerbuilding program involved adding sets for the hypertrophy muscle groups and adding weight for the strength muscle groups. Here’s how it went down.
In week two of the powerbuilding program, I added two sets for all the hypertrophy muscle groups. I also added weight on exercises that felt too easy in week 1.
I added weight for the strength muscle groups and removed sets from the major compound movement in each workout. On the other exercises, I generally kept the weight the same and aimed to get more reps.
I recorded the number of sets, weight lifted, and reps per set to track these changes. The table below shows the volume (sets) and load (weight) change for the hypertrophy and strength muscle groups.
Powerbuilding Week 2 Overview
| Training Goal | Volume | Load |
|---|---|---|
| Hypertrophy | +14% (12 sets) | +5% (3 lbs) |
| Strength | -3% (2 sets) | +7% (5 lbs) |
The added sets increased the total training volume for the hypertrophy groups by 14%. Surprisingly, I added a few pounds to each lift on average.
On the other hand, the total training volume decreased for the strength groups as I removed one set of squats and one set of RDLs on leg day. I was also surprised my average weight didn’t increase by more, but a 7% increase is still excellent.
I also wanted to examine the work done by individual muscle groups from week one to week two. Now, we can see the weekly change in sets performed, weight lifted, and reps completed.
Weekly Change By Muscle Group
| Training Goal | Muscle Group | Volume | Average Load | Average Reps |
|---|---|---|---|---|
| Hypertrophy | Triceps | +13% | +3% | +2% |
| Hypertrophy | Biceps | +13% | +5% | +2% |
| Hypertrophy | Rear Delt | +17% | +0% | +4% |
| Hypertrophy | Side Delt | +8% | +0% | +9% |
| Hypertrophy | Calves | +17% | +0% | +9% |
| Strength | Chest | +0% | +8% | -3% |
| Strength | Back | +0% | +5% | -1% |
| Strength | Quads | -8% | +13% | -1% |
| Strength | Hamstrings | -8% | +11% | +10% |
| Strength | Abs | +0% | +0% | +3% |
This table shows that I successfully added more sets for each hypertrophy muscle group. Also, my average number of reps increased, indicating that I did not overtrain the muscles.
On the other hand, I successfully added weight to all the strength muscle groups while decreasing sets on some. My average number of reps decreased slightly for the chest, back, and quads, but that is typically the case when you increase the weight lifted.
I’ve been using a stopwatch to control rest periods as much as possible to ensure I keep the same relative workout intensity. Due to the extra sets, some of my hypertrophy workouts were a couple of minutes longer.
I can tell my strength is improving, and I’m seeing some positive changes in my physique. In week three, I will continue tracking the same metrics to see how I progress.
Check back for more updates!
