Maria Htee is the strongest female raw powerlifter in the history of Canada.

Some of her accomplishments include: Two-Time IPF Powerlifting World Medalist (Silver and Bronze)

Highest Raw Female Wilks All-Time (542 Wilks)

Female Powerlifter of the Year (2015)

Two-Time Canadian National Champion Maria joined the MyStrengthBook team of coaches this past summer and has since launched her signature Power Building training cycle on our Program Library. Maria’s training cycle includes two 4-week blocks of training and is characterized by both high volume, high intensity workouts, with several exercise variations aimed at isolated specific muscle groups. Before rising the ranks in powerlifting, Maria was a fitness competitor. As such, her training programs are focused on “power building”– combining both powerlifting and bodybuilding workouts.

What is Power Building?

Powerlifting and bodybuilding have typically been positioned as opposite training styles. Their end goals differ in that powerlifters aim to increase their 1 rep maximums across key movements and bodybuilders seek to maximize aesthetics through muscular size and definition. The idea behind “power building” is that we’re combining these both strength and aesthetic outcomes within a single training program. Training doesn’t become a ‘one’ or ‘the other’ approach, but a system that aims to drive adaptations in both areas.

How are Power Building Workouts Structured?

“Power building” workouts follow a specific format.

Workouts begin with the most compounded movements — exercises that involve multiple joints and maximal muscle recruitment. These movements would include the powerlifting exercises (squat, bench press, and deadlift) or their close barbell variations. The sets, reps, and load for these compounded movements are focused on neural adaptations with strength as the primary outcome. Typically, 4 to 6 sets will be prescribed with reps between 1-5 at loads that feel close to maximal.

Following these compounded movements, a series of exercises and protocols are programmed to stimulate muscle growth. Exercises are selected to target specific muscle groups. For example, if biceps are the target muscle group then a series of movements would be programmed that allow you to focus on that single muscle in isolation. In addition, protocols like ‘forced reps’, ‘AMRAP sets’ ‘super sets’, ‘drop sets’, or manipulating tempo (time under tension) are usually programmed to stimulate peripheral adaptions within the muscle. For these exercises, 2-4 sets are typically prescribed with reps between 6 to 20 at loads that push your ability to recover.

Maria’s Training Overview Maria’s training cycle is split into two 4-week blocks. Week 1-4: The first block is characterized by a variety of rep ranges that strategically combine both strength and hypertrophy adaptations. Often these rep ranges follow a ‘wave pattern’, where a descending or ascending rep range will be programmed throughout the workouts. For example, a wave pattern would be programmed as followed: First wave Set 1: 8 reps Set 2: 6 reps Set 3: 4 reps Second wave (higher intensities than the first wave) Set 4: 8 reps Set 5: 6 reps Set 6: 4 reps For the powerlifting movements, you’ll have the opportunity to do near max sets of 10, 8, 5, 3, and 1 reps. The idea here is to challenge your ability across a variety of rep ranges. The trend over the first 4-weeks is that the number of reps will ultimately reduce, but whatever the number of reps prescribed, the goal is to push near maximal weights. In the example above, set #6 for 4 reps would be programmed at a near maximal intensity — everything builds up to a single near maximal effort. In this phase of training, the powerlifitng movements are programmed as a percentage of your 1 rep max. Therefore, before starting this program, you should have accurate 1 rep maxes for squat, bench press, and deadlift to base your training percentages. For the bodybuilding movements, certain muscle groups are targeted throughout the week. Exercises are strategically programmed with a series of antagonist supersets (i.e. supersetting opposing muscle groups back-to-back, such as chest / back exercises, quad / hamstring exercises, bicep / tricep exercises). Maria also programs a slower tempo for these movements to increase time under tension, which leads to greater stress within the muscle, and ultimately, growth. Just like the powerlifting movements, the goal is to perform these bodybuilding exercises with as heavy weights as possible within the method prescribed. Weeks 5-8

While the first block of training incorporates a wide range of reps, the second block is characterized by mostly lower rep ranges and increasing intensities. For the powerlifting movements, you’ll have both ‘medium’ and ‘heavy’ training days. For the ‘medium’ training days, a barbell variation of the powerlifting movement is prescribed with reps between 4-6. The ‘medium days’ are programmed as a percentage of your 1 rep max. You’ll use the same rep maxes as the previous program. For the ‘heavy’ training days’, you’ll perform the competition squat, bench, and deadlift in the 1-2 rep range with the goal of increasing your weights for these rep ranges over the 4-week period. The ‘heavy days’ use Rate of Perceived Exertion (RPE) protocols to give you the opportunity to push your upper strength limit and test performance. If you’re not sure how to use RPEs, percentages are given as a guideline, with the flexibility to go above if you’re feeling strong. The goal here is that as the reps reduce, the bar loads increases, and your job is to lift more weight each week. You should be setting PR’s across the lower rep ranges in weeks 7 and 8. For the bodybuilding movements, supersets are still programmed across a variety of movements. The emphasis, however, turns to upper and mid-back exercises, where 3-days/week you’ll be doing some form of upper body pulling. While every major muscle group is still isolated, not as many total exercises are programmed as compared with the first block. The idea here is that as intensities go up in this phase generally, you’ll need additional recovery. This is achieved by reducing the total number of exercises. Sample Training Week The complete training cycle is 8-weeks in length. This is an example of week 1 of Maria’s Power Building Training Cycle. NOTE: The bar loads in the example below shows the author’s loads based off percentages of his RM. The load column will update with your exact training loads once the workouts are loaded into your own MyStrengthBook calendar. Week 1, Day 1: Powerlifting: Squat / Bench Bodybuilding: Chest, back, biceps, triceps

Week 1, Day 2: Powerlifting: Deadlift Bodybuilding: Low back, hamstrings, Glutes



Week 1, Day 3: Powerlifting: None Bodybuilding: Shoulder, Back, Triceps



Week 1, Day 4: Powerlifting: Squat, Bench Bodybuilding: Back, Quads, Core

Week 1, Day 5: Powerlifting: Deadlift Bodybuilding: Low back, Hamstrings Glutes



Exercises The following are both the powerlifting and bodybuilding exercises that are programmed throughout Maria’s training cycle. Powerlifting Exercises:

Squat Movements

Squat

Slow High Bar Squat

Pause Squat Bench Movements: Bench

Slow Bench

Long Pause Bench Deadlift Movements: Deadlift

Snatch Grip Deadlift

Romanian Deadlift

Deficit Deadlift Bodybuilding Exercises Chest Incline DB Bench Press

Feet up Elevated Push-Up

Incline DB Bench Press

Back Bentover Row

Single Arm DB Row

Seated Row

Wide Grip Pull-Ups

Horizontal Row

T-Bar Row

Neutral Grip Pulldown Shoulders Barbell Shoulder Press

Seated DB Shoulder Press

Kneeling Rope Face Pull

Lateral DB Raise

Cable Shoulder External Rotation Triceps Overhead Cable Tricep Extension

Skull Crushers

Bodyweight Dips

Rope Tricep Pressdown Biceps DB Hammer Curl

EZ Bar Bicep Curl Lower Back Barbell Back Extension

Good Morning Legs Lying Leg Curl

Leg Extension

Barbell Walking Lunge

Squat Jumps

Long Jumps

Barbell Glute Bridge

Seated Leg Curl

Machine Abduction

Machine Adduction Core Weighted Plank

Ab Wheel Roll-Out

Hanging Leg Raises

Suggested Training Split

Day 1: Monday

Day 2: Tuesday

Day 3: Wednesday

OFF

Day 4: Friday

Day 5: Saturday

OFF

Getting Started