PHAT Training For Strength & Size

The PHAT (Power Hypertrophy Adaptive Training) method is a training method developed by Layne Norton, PhD, a renowned natural bodybuilder and powerlifter. This method strategically combines powerlifting and bodybuilding techniques to build strength and size as well as boost your metabolism.

If you don’t know, the bodybuilding style of training focuses predominantly on adding mass and the powerlifting style of training focuses predominantly on building strength & power. So when you combine these two training styles you end up with a workout that pushes you to new limits of strength and size.

Ultimately, the PHAT workout bridges the gap between strength, power and aesthetics. Unlike many other weightlifting methods that pigeonhole you into one camp or the other, PHAT training is a unique approach that offers you the best of both worlds.

PHAT method of combining powerlifting and bodybuilding

At its core, PHAT is about achieving a balance between power and hypertrophy.

Powerlifters aim for strength, by way of lifting heavy weights, performing lower reps, and allowing themselves plenty of rest in between sets so that they can go back in with as much power as possible. Powerlifting, as a competitive sport, focuses on three primary moves, the squat, deadlift and bench press. You can learn more about powerlifting in this article.

On the flip side, bodybuilders focus on muscle hypertrophy, a.k.a. Building muscle. This is done by using a weight that challenges you, but is not so heavy that you can’t perform 10-12 good clean reps. Bodybuilders also tend to have shorter rest periods between sets and tend to perform more isolation exercises than powerlifters. Bodybuilding is primarily about aesthetics, this is achieved through strategic training methods and dieting. You can learn more about competitive bodybuilding here.

So hopefully you can now see how PHAT training will allow you to build strength while sculpting lean muscle mass.

Using the PHAT method successfully

The PHAT workout is structured into power (strength) and hypertrophy (muscle building) days, each session is strategically planned to target specific muscle groups while ensuring adequate recovery between workouts.

As with all good training methods, muscle group rotation is an absolute must, see; the importance of muscle group rotation.

A PHAT workout uitlises the best of both methods, so that powerlifters can leverage it for adding mass and smashing through strength plateaus, and bodybuilders can leverage it for adding additional strength which in turn will help with adding mass.

Notice how it helps each type of lifter enhance the thing their usual training method lacks.

Example of a PHAT weekly split

Monday: Upper Body Power

Tuesday: Lower Body Power

Wednesday: Rest

Thursday: Back and Shoulders Hypertrophy

Friday: Lower Body Hypertrophy

Saturday: Chest and Arms Hypertrophy

Sunday: Rest

Benefits of PHAT training

The advantages of this training method extend beyond the weights room, with PHAT training, over time you will benefit from:

Enhanced strength: By integrating the principles of powerlifting, PHAT empowers you to lift heavier so you can get physically stronger, faster.

Building more lean muscle: Say hello to gains, this additional lean muscle will assist you in sculpting your dream physique.

Improved conditioning: PHAT isn't just about looking good; it's about feeling good too. Experience a surge in your overall fitness and endurance.

Smash through plateaus: If you’re not switching up your training methods regularly you should be. PHAT training offers the perfect recipe for smashing you through any type of plateau you may be facing with your training regime.

Foundation for long-term success: Built on the principles of progressive overload, PHAT lays the groundwork for sustained growth and development.

PHAT Progress

As with all weightlifting methods, consistency is key when it comes to PHAT. That requires you to keep showing up for your workouts. Keep track of the weight you are lifting and always aim to lift a little more each time. With that said, watch your ego, listen to your body and try to work with its natural ability and not against it.

It takes time, but if you stay in the game you will soon find yourself reaping the benefits of this game changing technique.

No quick fix, but everlasting results await

In a world inundated with fitness fads and quick fixes, PHAT stands out for those seeking lasting results. Whether you're a seasoned gym rat or a gym newbie eager to make your mark, PHAT offers a roadmap provided by a very well respected and experienced bodybuilder and powerlifter. You can download the original PHAT workout from Layne Norton here.

Not ready for such an intense regime?

Layne Norton is a pro, and his PHAT workout is best suited to more experienced lifters. If you’re curious about this method, but not yet ready to go all in with it, check out some of the workout plans we have available in Members Zone. Whether you’re just getting started, or if you’ve got ample lifting experience, Lipstick Lifters got plans to suit all levels from absolute beginner to pro.