Get my new RESOLUTE 5-Day Powerbuilding template when you join Physique University to maximize both strength and muscle growth simultaneously at this link (special for podcast listeners to get a FREE custom nutrition plan when you join): bit.ly/wwpu-free-plan

--

Most lifters choose between getting strong or building size.

Powerbuilding represents the intelligent marriage of strength training and hypertrophy, allowing lifters to make simultaneous progress in both areas without compromising either goal.

Discover why the traditional approach of switching between strength and hypertrophy programs limits your progress, and how Philip's new RESOLUTE 5-day powerbuilding design helps you create synergistic gains.

Main Takeaways:

• 3-week rep range rotations prevent adaptation loss while maintaining progress across all rep ranges
• Starting every session with your heaviest main lift when fresh maximizes neurological demand and drives all other lifts
• Developmental lifts reinforce main movements without competing, addressing weaknesses while adding complementary volume
• Dedicated back and arms specialization accelerates physique development without interfering with main lift recovery
• Intelligent deloading only when necessary (every 9-12 weeks) rather than forced periodic breaks

Episode Resources:

• Chef's Foundry P600 Cookware: Swiss-engineered ceramic coating with no PFAS, Teflon, or plastic components. Get 50% off at witsandweights.com/chefsfoundry

Timestamps:

0:01 - What is powerbuding for strength AND muscle?
3:15 - Why strength and hypertrophy training are synergistic
5:37 - 3-week rep range rotation system
10:08 - Main lifts and developmental variations
14:37 - Back and arms specialization
16:51 - Adaptive deloading
19:34 - Frameworks vs rigid programs
22:28 - Building both strength and size systematically

Get RESOLUTE when you join Physique U (and get a FREE nutrition plan with this special link): bit.ly/wwpu-free-plan

Support the show

📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork.

🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN).

👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.

👋 Ask a question or find Philip Pape on Instagram