[Espoir]

Power builder - Hypertrophy / Strength weight query

Hello,

Just wondering if there is an expectation of using the same weight for each movement in the hypertrophy or strength workouts of the Power builder program?
The hypertrophy is separate sets which I presume makes it easier to vary weight but for the strength it's a 6 move super set (four of which require weights). I work out at home with dumbells so can only vary weight slightly in a super set.

I have been using progressive loading to get in shape for the last year. Is it okay to apply this to the power builder programme?

Many thanks

 

[neilarey]

@Espoir, hi

There isn't an expectation that you use the same weight for every exercise. The program is designed around the training method (hypertrophy and strength) - not around using a single pair of dumbbells throughout the session.

If you have adjustable dumbbells or several pairs available, it's perfectly fine to change the weight between exercises. For example, you'll probably be able to use a much heavier weight for squats, deadlifts and lunges than for lateral raises or bent-over lateral raises.

If you're working with a limited selection of dumbbells at home, don't worry. The strength days are arranged as supersets to keep the workout flowing, so it's absolutely okay to use one weight for the entire circuit, even if it's not the "perfect" weight for every movement. In that case:

- Use a weight that feels appropriately challenging for the biggest compound movement in the circuit.
- For smaller isolation exercises (like lateral raises), slow down the lowering phase or focus on perfect control if the weight feels light.
- If an exercise is too difficult with that weight, reduce the reps slightly or switch to a lighter pair if it's practical.

As for progressive overload: yes, definitely apply it. That's actually the best way to get the most from Power Builder. As the workouts become comfortable, gradually increase the weight, the quality of your reps, or both, while maintaining good form. There's no need to increase every exercise at the same rate either. Your squat may progress faster than your lateral raises, and that's completely normal.

The goal of the program is consistent strength and muscle development, not matching the same dumbbell weight across every exercise. Use the heaviest weight you can manage with solid technique for each movement, or the best compromise if your equipment is limited.

I hope this helps

 

[Espoir]

Yes that is really helpful - thank you