So. Warmup, try to do hard, heavy, small sets first for strength. Then follow up with volume sets for the best of both worlds? Keep movements compound but with some Accessory work. I don't understand most of what he's saying I just want to be big and strong, like my dad. I watched this a few times. Dad says I just need to work on the farm more but I need to be strong for wrestling. Am I right or misunderstanding?
@@rye-bread5236 If your dad got big and strong by working on a farm, it probably won't hurt to do the same. I have a book from Dan Gable and he said one summer he got very strong by doing a lot of hard labour - and getting paid for it. Gymnasts also get strong by doing lots of submaximal work, never very hard but consistent. On the other hand, check out Marty Gallagher's one day a week program. Basically, one day three lifts build up to a max set. Rest up and repeat a week later. Wrestling gets you strong too. I think Charlie Francis is right with his high/low program. Do your hard work on high cns days (heavy or explosive, live wrestling). Your light and conditioning work (drilling) on low cns days. At least 48 to 72h between high days. The heavier, more explosive and stronger you are, the more recovery you need. There's a lot of ways to skin a cat. If something works for you, stick with it. Good luck Edit: So work on the farm, wrestle. Eat good food, sleep enough. If you need it, lift heavy once a week, sprint once a week. Both short sessions on a hard wrestling day. On easy days you can go for a run, or do some lighter neck work. Get the most from the least.
And this information is FREE! There are ‘strength coaches’ and ‘elite personal trainers’ out there that are charging extortionate amounts of money for their ‘programs’ that aren’t even close to this kind of quality. Thank you sir for taking the time to make this video. It is much appreciated
@@Zahed9327 actually, I followed that approach from an illegally downloaded coach greg training book. After a couple months of hitting PRs and what not, I had accumulated so much fatigue that my motivation crashed to the point where I was struggling mentally everyday to get up and workout, and ended up giving up overall because it was unsustainable. Turns out my PhD course was draining me out too much and was lacking sleep too much, yet fatigue hit my mentally and not physically, and it did so in a very sneaky way. Watch out for that. I am nw following RPs principles of mesocycle/deload and everything is going very well because I can grasp my fatigue very clearly and design my mesocycle around that. Sleep my friend
Yeah, I would not place money on just any coach, but I do believe there are plenty of good reasons to pay for coaching. If you're starting out and want to learn to do the lifts properly while identifying weak points (shit ankle mobility) and avoiding injury, then coaching would help because it would speed up the learning curve exponentially. This goes double for the sports: strongman, weightlifting, etc...
@@afonsomendes92 coach Greg also talks about taking rest when you need it and being healthy in all aspects of your life, not just fitness. Work harder than last time, and sleep, friend :O) it's important we develop and utilize self awareness to take care of ourselves
At 70, I’m older than your target audience. My challenge is lifting for strength without injuring my joints. My muscles can easily exceed what my joints and tendons can handle. I’d like to see you do a video for guys like me.
Fish oils, joint support, wraps to help tendon strength through none compound movements - limit range of motion for sore joints or use machines - at 70 you arguably shouldn’t worry about strength as hypertrophy will favour you more and correlates to strength to a degree
I do two weightlifting workouts using a combination of dumbbells, barbells, kettlebells, resistance bands, body weight, and some machines. Mostly circuit training is what I do. One day it's heavy and one day it's light. The heavy day is 3-6 reps, and the light day is 8-15 reps. This is to reduce fatigue. I like the circuit training I was taught by a trainer, but still like to do some heavy lifting that needs longer rest periods too. I just don't do those workouts every week. I also do heavier lifting when I get more time off work. I don't do heavy lifting more than once a week, but I do two weightlifting workouts. I also go on one or two walks a week. Usually on days off work. My job is physically demanding. I am 41, so we're in a different age range. My focus is on functional training for daily activities. I don't do a strict program. I do exercises I was taught by my trainer for each workout. I also add some workouts that I like to do in addition to that. I do back squats and the trainer didn't have me do them. I also do calf raises while holding kettlebells and my trainer didn't have me do them. I know longer work with the trainer. I worked with a trainer long enough to learn the exercises.
I am in my 60s. i work out with a length of inner tube from the front tire of a 150cc motorcycle. i hold the length of tube a couple of inches apart with my hands pronated and do pulls parts in six directions - overhead, to the side, etc. For chest pull aparts i double over the inner tube. Do these pull-apart holds for time, quasi-isometrically, and put in 100% effort. Make sure you keep your shoulders back and down and the chin tucked. This will produce hypertrophy but also strengthen connective tissue with very little muscle damage because it is a quasi-isometric exercise.
Even when this man is being “scientific “ he still explains things way better than the rest of TH-cam put together! His info is spot on and he’s by far the most thorough!
I been weight lifting for 10+ years. He just summarized what I learned during that time with trial and error. He pretty much described my experience as a beginner, intermediate, and advance at the end lmao.
Lol right!? We all go through the period of "wanting to lose weight/get toned", then we wanna be a bodybuilder, then some of us go on to being powerlifters and eventually either back to body builder or in my case, olympic style weightlifting. Oh and the rare few that go the CrossFit route....😐
mike sometimes engages in pseudoscience due to his own personal biases, you have to understand these academic studies are often paid for and biased. there is no difference between strength and size, they're interchangeable. one reinforces the other. you can't get big without getting strong, you can't get strong without getting big. END OF STORY
I've never heard the difference between strength and size explained so well. I definitely need to make a few changes to my program. Thank you so much for this advice!
This is SO interesting ! I've recently had a huge progression on chin ups after stopping doing lots of reps with an elastic. I started doing just 1 rep with 1 min rest because that's all I could do with my full weight. So 6 reps in total and 3 times a week. And I've progressed more in one month than in almost a year of using elastics or doing australian push ups ! I'm starting to understand the logic for strength better now, thank you for sharing on the subject !
Strength training isn’t that deep. To get as strong as possible you have to max out period. And after neurological adaption is maxed out the only way you’re getting stronger is by gaining more muscle. “Bodybuilders” can go from 315 to 350 without gaining muscle but not 360-380-405 etc. 90% of your strength is from how much muscle YOU as an individual has. And it doesn’t take more than 2 months to max out neuro adapt, could be done really fast with the Bulgarian light method
@@KurokamiNajimi muscles do not show how strong you are sir…. Neural adaptation occurs without sometimes increasing muscle tissue size. Bone mass, tendons help a lot with strength too. I deadlift 500 pounds easily. and I don’t even look like I lift lol.
2 minutes in.. I've never seen this gentleman before, randomly came up on my feed.. VERY clear and concise.. I just know this gentleman is speaking absolute sense..
Big difference in training natural as opposed to enhanced. A distinction should be made here because your recovery will be VASTLY different if you are natural.
Cameron Bond A study showed that people that didn’t lift gained more muscle mass than a natural lifter who lifted intensely 3x a week while making newbie gains. Steroids are a fucking cheat for pussies that want a shortcut unless you’ve maximized your natural capabilities, which nobody in this comment thread has.
@Cameron Bond Dude.Steroids are made to keep people in coma alive.To not let their muscles go into atrophy.Some of them even gain muscle mass in a coma.So dont give us these sterotypic bs every professional bodybuilder says.Steroids dont just "make you recover faster".They actually build muscle.If all the pro bodybuilders out there dropped the juice they woud look muscled-fat (you know these type of people you see in constructions sites).
i've been watching people talk about lifting on youtube for years and this may be the best one ive ever watched. concepts are throughly thought out and explained very clearly. beautiful work
This is without question the best video I ever watched for understanding the complicated reality of how hypotrophy and strength training overlap but are also very different. I have newfound clarity! This was incredibly helpful! Thanks Mike!
I cannot thank you enough for all the work you put into your videos. You’ve helped me grow so much in the gym and in life over the past 6 months. I really hope you see this message to let you know your impacting people over the globe man, keep rocking!
I started following the NSCA guidelines for strength after years of lifting 10-12 reps, in one month my bench has gone up 30 pounds, deadlifts have almost doubled, and squats have gone up 20 pounds (not super impressing but I’m still recovering from ACL surgery). My lat pull downs have gone from 60 pounds to 90. It’s weird because I have my certification from the NSCA but some of my other trainer friends are asking why I’m only lifting sets of 6-8 sets because they didn’t learn that for their certification, they were just taught 10-12.
I have no education on fitness or anything and have only been lifting for a couple of years but to me this was just instinctive. I always simply felt my muscles way more fatigued in the 6-8 rep and noticed how I with not even a year of training was getting almost as big as guys in my gym wo were doing 12-15 for a couple years. It's crazy but I just did what felt right and exploded in size
Is this a good range for someone who wants to be athletic and lift weights but not put on too much size? Like I wanna learn to box eventually but not screw myself by training too much hypertrophy, or training too low reps and getting injured. I just want general fitness and to feel strong and young as I should be (I’m 19) look good but not big muscles that can’t do anything, but not powerlift either a good balance, functional muscle I guess
@@tinocabral4201 I do aerial dance which has similar cross training requirements. I would look into a calisthenics routine followed by agility training, explosiveness, and active flexibility/ROM compared to any strength specific routine. This would be more functional for your sport.
I skimmed the video and watched at 2x speed.. from what I understand 5-6 reps per set will make me a pro bodybuilder and elite powerlifter simultaneously. Thanks Mike!
wtf crazy shit i was looking for your take on size vs strength last night bingewatching u on revive stronger and then boom you upload one just now. bruh BEST DOCTOR EVER
It should also be noted that strength sets demand more recovery time between sets, narrowing the amount of sets or exercises you can realisicaly reach in a training session
Intraset rest periods (between sets) for strength are 3-5 minutes and for hypertrophy is 2-3 minutes There is peer review studies, empirical research, evidence based research (Whatever you want to call it) to support the above
As a beginner who transitioned from martial arts and gymnastics, this makes sense. I got to a wall and now need to start to split it up. I sometimes go to the gym seeking the intensity and the good feeling but it just feels like such a drag. I took a rest cycle of two weeks, but going back to my heaviest 3_5 reps feels dangerous and slow. I've also gained weight from my lack of cardiovascular endurance work. I'm skinny fat, no real cuts anymore. This video is so so so so helpful.
This was an incredibly helpful lecture, as are all of Dr. Israetel's videos. It helped me understand the purpose behind the training programs I have purchased (I've noticed a trend of hybridized programming no matter what they are called), and more importantly, it aided me in understanding what type of training I should be doing for my goals & level of experience (currently in my 3rd year of consistent, dedicated training). Thank you for sweeping away all of the conflicting advice of fitness people on social media for me.
Took a 1 year hiatus from working out and just started lifting again 2 months ago. I’ve been doing full body workouts everyday focusing on a different compound lift each day and my strength has gone up A LOT since starting. Think I’m gonna switch over to a hypertrophy workout for the next 3 months then get back into a strength building routine
Wow!!! I've been a trainer for about 8 years now and this video was fantastic! What you're saying is what experience has taught me and some research. But I have learned so much from this video, I had to subscribe! It's amazing you're putting out this information for free!
There is a lot of value in this comment, but there is also value in recognising some goals can’t be accomplished without specialisation. No question Larry and Brian want to be jacked but they can achieve that while pursuing strength. Those who don’t take TRT or steroids might have to specialise a bit. Either way, you will look better strong than weak no matter how fat you get so just do what you want!
I want both. But not at the same time. I want to & was working both but not now (which I've just switched to strength today so I can't say if its maintainable, but I'll be finding out for myself, I'm just on this video for anything I can take on board). Now I'll train strength more but still throw in occasionally hypertrophy (occasionally I mean a week & a half to 2) weeks after 4-5 weeks of strength... Then when done with strength goals I will switch the other way & probably even stop strength totally. I may very well have to just 100% focus on 1 then the other for my goals but I need to see for myself what works for me. I'm working out my own program for my own goals.
I started weight lifting at 17, progressed for awhile and realized that I didn't want to bulk up (I was starting to) so met with a trainer and changed for strength. Back into it again in my 40s and want to be strong, stay strong, into old age but getting huge is still not the goal.
I don't really have strength or size yet but I started to calisthenics 3 weeks ago and I hope to build some strength so I just feel more fit. Good luck to everyone killing it out there and good luck for those who are about to start! 💪🏻
Size: you look strong but you’re not Strength: you don’t necessarily look strong but you are. Strongmen don’t have ripped 6 packs and they ez clap most BB’s lul. Edit : truth is, you build strength even in bodybuilding, just not as much as strength related sports like PL and Strongman. Just a matter of specificity.
The coolest thing is smaller guys who have better command of their muscles than larger guys. Like a physically smaller guy outlifting someone with more muscle mass. Obviously this only goes so far though.
Yet strongmen are often much larger than BBs, because they dont try to stay lean and just go all out for strength which includes getting a little fat images.app.goo.gl/ThDsr5tueYCAWdHAA
the craziest thing is the really skinny strong guys who don't look strong but then they reveal their forearms and it's like piccolo just dropped his armor. Little dudes who have their own Minecraft servers but secretly are Bruce Lee.
S H1990 depends which Superman, that’s the problema when comparing a character who has only one writer so it’s consistent (dragon ball) and a character that’s been done by hundreds of different writers who all give him different feats and levels of strength
This video made me realize a depressing conclusion about what's happened to me and other weight trainers during the pandemic. My loss of muscle size hasn't been as bad as my loss of strength. When I get back in the gym, I'll know that I need much lighter weights and see how extreme it is.
Don't worry guys, it will be back very quickly. The gyms have opened almost 2 months ago in my country, and even though I started with pathetically light weights, after 2 heavy-ish sessions of each compound (so after 2 weeks), all of the strength was back. Muscle memory works well :)
For me during the pandemic I was stuck doing cardio and bodyweight exercises. When i got back to the gym approx 4 weeks ago I noticed approx a 10% decrease in weight of my working sets of squat bench and deadlift. Week after week I have been able to increase the weight to get somewhat close to where I was pre pandemic. The one thing I have noticed is that my muscles are noticeably more fuller than when I was stuck doing body weight exercises and the aches and pains I had before while lifting heavy have had a chance to heal and are gone now.
This is really eye opening as one would think that you can achieve the best of both worlds but from what I’m experiencing trying to cram high volume and high intensity in one week is like working and going to school full time. A lot of bodybuilding forums constantly state, “just lift heavy and you’ll get big bro, stop overthinking it.” So of course I did that and while I excel in the strength department I think I’ve been missing out on a lot of hypertrophy.
how have your results been? i think it depends on how big you already are. if you are a beginner. you could do hypertrophic workouts and obviously get strength at the same time. if you are already pretty fit. you probably already look good so i think a strength focus would be more ideal cause you don’t look bad physic wise. plus strength first will allow you to stay relatively strong when you transition to a more hypertrophy system
I always benched heavy on wednesday and had a bench variation on saturday. Always been RPE 8 to 10 on wednesday and same on saturday. Just started to do RPE 6-7 on saturday instead and the change is phenomenal. What's the most difficult when you want gains in strength but you love hypertrophy training is that you love to go hard all the time, but going hard all the time on strength is what slows the process of getting stronger because you can't recover. RP giving so much free excellent content is helping me a ton in my training and also how I program for my clients.
Not gonna lie I figured some of this stuff out on my own throughout my own experience in the gym, but you gave a lot of pointers that I’ve never heard and I appreciate the video 💯🙏🏾
Year into my lifting - I got carried away with ego lifting. Scrapped everything and started over. Light weight, slow reps. Gadual progressive overload as I progress now.
If you're still thinking tou get better classes at school, you just haven't watched enough of the doctor here. Great video, great content. You could make all your own coursework and teach people more than most of the courses and certifications ive taken over the last 15 years.
@3 name changes allowed every 90 days. his reply about wasn't related to any training he just randomly brought it up like most jealous betas. Im not saying steroids shouldn't be talked about when related to training. This guy is clearly just but hurt that he doesn't have any gains
Man this is the first video I’ve seen by you and it was an instant subscribe. I think I’ve gotten pretty good at being able to tell who truly knows what they’re trying to explain and can explain things well, whether I’m super familiar with the subject or not. And from the structure and way you speak you seem like a no bs, knowledgeable person trying to help others, cheers!
I do all 3 . For instance. On chest day i do bench press first with sets of 3-4 reps, the i do Dumbells for 5-7 reps. Then machines that hit the chest for 8-11 reps Same for my other days. I start off with low reps and then the next exercise I implement more reps. I apply this to all the muscles except for arms , i start with 6 reps and go up from there with each Exercise .
Only ONE person in my life, EVER properly explained the differences between these two (other than you), and I am so thankful I got to meet him!! It was my powerlifting professor in a community college I went to!! The dude was very chill, kind, and very knowledgeable about all this!! I am so, SO happy I found your channel! You remind me a lot of him! :)
I've seen the difference between strength and size training. I know one dude that is actually quite short and does look defined and has some good muscles but isn't massive like a body builder and then I know one dude that is almost two heads taller and only build for size and looks pretty much. He had his ego hurt a lot when the smaller dude absolutely annihilated him when they actually tested who is stronger and especially the smaller guy was able to keep going for longer. I'm just a disabled person trying to keep what I have working in the best way it can so I personally don't even train for strength that much just enough to keep everything in good shape and more in a physiotherapy approved way.
This man is GIVING away the game FOR FREE. While these TH-cam Fitness ENTERTAINERS trying to charge you hundreds of dollars for some cookie cutter shit. Thanks Mike.
Really wish I would have seen this video when I first started lifting! So much knowledge presented in a way that is very easy to understand. Thank you for this video!
as someone that has been sleeping really badly lately and losing reps, i needed this. ive been smashing my nervous system on the low reps, ive recently switched to what you might call the hypertrophy rep range and i feel fantastic
SHOOT! You just broke down hundreds of videos (maybe even thousands) all in one. Not to mention books and other resources. Thank you sir for this information! Learned a lot and I feel like I know a lot already!
## Main difference - strength is about a lot of weight and smaller amount of sets and reps. - Reps range: **3-8** - Sets per week: **8-12** ## Progressive differences: Progessing is all about adding a little bit of weight, not increasing reps and sets (not going above setted reps&sets ranges) ## Rest Rest is just a MUST to train your strength, since muscle\joints should be fully recovered before another strength training. The main difference between hypoth and strength, is that we can train more to failure, then to maintain sets and reps with exact weight (what is our goal to train strength). Conc: full rest for muscle\joints ## Ways to combine To combine both, the good strategy is too do several month hypoth trainings, but begining each workout with that strength movement you're trying to be good at, doing it in range of 3-6reps and 3-5sets. Then there goes strength training time for exact period of time (several month), maitining lower amount of sets for hypoth.
This was great information for me. Ive been trying to train mostly for strength for like 1,5 years now, doing for example 5 sets of 3 on the benchpress twice a week 3 days apart. Now I realize that might be overtraining for strength training, thats probably why I've been kinda stuck on my weight and even was kindof getting weaker and less balanced.
This was great! I feel like my goals are 100% best of both worlds. In my research, it seems like there is a battle between the two. Your take home points is what really brought it together for me. As a beginner, i definitely feel like strength and overall fitness is my primary objective right now. Its nice to know that I can expect some of my longer term goals, like size will show up at this point. I like that I dont have to decide the intermediate stage upfront. I 100% relate to mesocycles and phases. I feel like I will have plenty of time to learn what works for me in the beginning and that as my mind and body adapt, so will my understanding and wisdom of what to expect. This is the last time i feel like im gonna need to look for strength vs size or hypertrophy vs strength! Thanks!
Awesome damn video. I might try hypertrophy focused training for a few months to see what happens. Up until now I have been strength focused, doing compound movements, focused only on getting the weight on the bar higher. Thanks dude 😁
I like how everyone is commenting on the shirt and not the fact that we we're lied to for years about gaining size and doing heavy weight / low reps. It's completely backwards! Great Video!
Probably one of the best videos I have ever seen. Helped to answer a lot of questions I had. I always heard about all these rep ranges and sort of knew when to use which, but there was still a lot of question marks and I had a lot of questions starting with "Why?". Thank you, Dr. Israetel.
I was doing everything wrong with my strength training and literally "burning in the sun" like you said. Now I'm watching this while trying to recover all the fatigue. 😂😂😂
Holy shit, my current program me and my buddy came up with is basically the 'concurrent development'. Start with a 5x5 on a main lift for the day (squat/deadlift/bench) and then accessory work on the same area
This nerd knows his stuff. I watched a video on hip thrusts and why they are inferior and I was like damn I never knew that. Sometimes he talks nerdy and it could be easier just to use normal terms but he definitely is elite in his knowledge of this stuff. Respect
At so many points in this video I have wanted to leave a comment that said, “so that’s why I got this result when I did this.” You really clarified and made me aware of what I did in the past actually worked
Man that was perfect. I've been training on and off for years but never really made massive gains. I feel like you offered a lot of questions of min in that video. New subscriber bud 👍ps sick Tshirt
Man, honestly, I feel like hypertrophy training wears me down, at least mentally and psychologically, more than strength training does. It’s a lot harder for me to get amped up for four to five sets of ten squats and repeat that over a mesocycle, than it is to do three sets of five. I hate hyperteophy blocks and always look forward to strength blocks.
That's because there's really no progression with sets of 10 for squats. I honestly don't see anyone progressing their squat training it for such high reps. I think a lot of the stuff Mike talks about sounds great in theory but in practice it just doesn't translate. At the end of the day whatever method of training allows you to increase your performance in medium to higher rep ranges will give you the most hypertrophy.
@@ParodyBoy911 Good, glad to hear. That doesn't mean sets of 10 on squat works best for everyone or in every situation. Most people will be better off training their squat in a lower rep range and using other movements for higher reps.
Nonsense, this is what the entire video is about. Strength gains are different from hypertrophy gains. How many skinny lightweights that look “fit” and by no means muscular will you see benching 3 plates and squating 4 before you realize it.
@@DC-wo2yb 😂 I haven't really seen someone small doing 3 plates on bench man, like maybe two plates but even then you can argue they're only able to bench that from superior genetic leverages
Thank you so much for this fountain of knowledge to drink from. I am entering what's considered the intermediate phase of this journey and your video is a tremendous amount of help. I've been mote or less freestyle in my workout routine and now see the fatal flaw in doing so. Thank you, this video is truly insightful and down to earth.
This man summarized my undergrad program in a video series within the past month... thanks education system
Kinesiologist here , I agree with your comment
So. Warmup, try to do hard, heavy, small sets first for strength. Then follow up with volume sets for the best of both worlds?
Keep movements compound but with some Accessory work. I don't understand most of what he's saying I just want to be big and strong, like my dad. I watched this a few times.
Dad says I just need to work on the farm more but I need to be strong for wrestling.
Am I right or misunderstanding?
@@rye-bread5236 If your dad got big and strong by working on a farm, it probably won't hurt to do the same. I have a book from Dan Gable and he said one summer he got very strong by doing a lot of hard labour - and getting paid for it.
Gymnasts also get strong by doing lots of submaximal work, never very hard but consistent.
On the other hand, check out Marty Gallagher's one day a week program. Basically, one day three lifts build up to a max set. Rest up and repeat a week later.
Wrestling gets you strong too.
I think Charlie Francis is right with his high/low program. Do your hard work on high cns days (heavy or explosive, live wrestling). Your light and conditioning work (drilling) on low cns days. At least 48 to 72h between high days.
The heavier, more explosive and stronger you are, the more recovery you need.
There's a lot of ways to skin a cat. If something works for you, stick with it.
Good luck
Edit:
So work on the farm, wrestle. Eat good food, sleep enough. If you need it, lift heavy once a week, sprint once a week. Both short sessions on a hard wrestling day.
On easy days you can go for a run, or do some lighter neck work.
Get the most from the least.
I WISH I learned this stuff in my undergrad. But don't worry! If you need your blood pressure taken, I'm your guy!
@@rye-bread5236 always lift. Always help your dad. Always grapple and drill. Always make time for women and good times. 👌
And this information is FREE! There are ‘strength coaches’ and ‘elite personal trainers’ out there that are charging extortionate amounts of money for their ‘programs’ that aren’t even close to this kind of quality. Thank you sir for taking the time to make this video. It is much appreciated
Let's be honest. You only need to train harder than last time!
@@Zahed9327 do I see a Dr. Coach Greg fan
@@Zahed9327 actually, I followed that approach from an illegally downloaded coach greg training book. After a couple months of hitting PRs and what not, I had accumulated so much fatigue that my motivation crashed to the point where I was struggling mentally everyday to get up and workout, and ended up giving up overall because it was unsustainable. Turns out my PhD course was draining me out too much and was lacking sleep too much, yet fatigue hit my mentally and not physically, and it did so in a very sneaky way. Watch out for that. I am nw following RPs principles of mesocycle/deload and everything is going very well because I can grasp my fatigue very clearly and design my mesocycle around that. Sleep my friend
Yeah, I would not place money on just any coach, but I do believe there are plenty of good reasons to pay for coaching. If you're starting out and want to learn to do the lifts properly while identifying weak points (shit ankle mobility) and avoiding injury, then coaching would help because it would speed up the learning curve exponentially.
This goes double for the sports: strongman, weightlifting, etc...
@@afonsomendes92 coach Greg also talks about taking rest when you need it and being healthy in all aspects of your life, not just fitness. Work harder than last time, and sleep, friend :O) it's important we develop and utilize self awareness to take care of ourselves
At 70, I’m older than your target audience. My challenge is lifting for strength without injuring my joints. My muscles can easily exceed what my joints and tendons can handle. I’d like to see you do a video for guys like me.
Fish oils, joint support, wraps to help
tendon strength through none compound movements - limit range of motion for sore joints or use machines - at 70 you arguably shouldn’t worry about strength as hypertrophy will favour you more and correlates to strength to a degree
I do two weightlifting workouts using a combination of dumbbells, barbells, kettlebells, resistance bands, body weight, and some machines. Mostly circuit training is what I do. One day it's heavy and one day it's light. The heavy day is 3-6 reps, and the light day is 8-15 reps. This is to reduce fatigue. I like the circuit training I was taught by a trainer, but still like to do some heavy lifting that needs longer rest periods too. I just don't do those workouts every week. I also do heavier lifting when I get more time off work. I don't do heavy lifting more than once a week, but I do two weightlifting workouts. I also go on one or two walks a week. Usually on days off work. My job is physically demanding. I am 41, so we're in a different age range. My focus is on functional training for daily activities. I don't do a strict program. I do exercises I was taught by my trainer for each workout. I also add some workouts that I like to do in addition to that. I do back squats and the trainer didn't have me do them. I also do calf raises while holding kettlebells and my trainer didn't have me do them. I know longer work with the trainer. I worked with a trainer long enough to learn the exercises.
I could probably help with that
I am in my 60s. i work out with a length of inner tube from the front tire of a 150cc motorcycle. i hold the length of tube a couple of inches apart with my hands pronated and do pulls parts in six directions - overhead, to the side, etc. For chest pull aparts i double over the inner tube. Do these pull-apart holds for time, quasi-isometrically, and put in 100% effort. Make sure you keep your shoulders back and down and the chin tucked. This will produce hypertrophy but also strengthen connective tissue with very little muscle damage because it is a quasi-isometric exercise.
@@alijafri774 hypertrophy at 70 only happens to a bare minimum very low test.
Even when this man is being “scientific “ he still explains things way better than the rest of TH-cam put together! His info is spot on and he’s by far the most thorough!
Am I the only one who has to watch once to get a general idea then watch 2-4 more times to take notes and actually learn??
Seemly yes
No, he does talk pretty fast
No mate. I've done it for quite a few of his videos
yeah this is me don't worry mate
Yes
I been weight lifting for 10+ years. He just summarized what I learned during that time with trial and error. He pretty much described my experience as a beginner, intermediate, and advance at the end lmao.
Lol right!? We all go through the period of "wanting to lose weight/get toned", then we wanna be a bodybuilder, then some of us go on to being powerlifters and eventually either back to body builder or in my case, olympic style weightlifting. Oh and the rare few that go the CrossFit route....😐
@@lyndsay4153CrossFit is for dudes that buy baby carrots just to suck on them
mike sometimes engages in pseudoscience due to his own personal biases, you have to understand these academic studies are often paid for and biased. there is no difference between strength and size, they're interchangeable. one reinforces the other. you can't get big without getting strong, you can't get strong without getting big. END OF STORY
Oh the CrossFit route, those poor souls😂
@@lyndsay4153How do you lose weight and get toned ?
It works i just deadlifted 502kg as a 43kg guy 8’2
That's only because you are built for the deadlift :)
oh yeah, well I just deadlifted 503kg at 42kg bodyweight 8'3"
You can stop bragging guys. I've just deadlifted 504 kg. 9 years old btw.
@@pyrrosdimas5798 that's nothing ... - I just came out my mother's womb and I hit a 510kg Deadlift, 505kg Squat and a 500kg bench press
@@93RG thats nothing, I was bench pressing mom as a fetus
I've never heard the difference between strength and size explained so well. I definitely need to make a few changes to my program. Thank you so much for this advice!
What changes did you do?
Size = overeating with cardio. You get more size you can bench more too, but otherwise, you can just bench heavy.
This is SO interesting ! I've recently had a huge progression on chin ups after stopping doing lots of reps with an elastic. I started doing just 1 rep with 1 min rest because that's all I could do with my full weight. So 6 reps in total and 3 times a week. And I've progressed more in one month than in almost a year of using elastics or doing australian push ups ! I'm starting to understand the logic for strength better now, thank you for sharing on the subject !
Strength training isn’t that deep. To get as strong as possible you have to max out period. And after neurological adaption is maxed out the only way you’re getting stronger is by gaining more muscle. “Bodybuilders” can go from 315 to 350 without gaining muscle but not 360-380-405 etc. 90% of your strength is from how much muscle YOU as an individual has. And it doesn’t take more than 2 months to max out neuro adapt, could be done really fast with the Bulgarian light method
@@KurokamiNajimi muscles do not show how strong you are sir…. Neural adaptation occurs without sometimes increasing muscle tissue size. Bone mass, tendons help a lot with strength too. I deadlift 500 pounds easily. and I don’t even look like I lift lol.
@@horaciogonzalez4070 Confused as to why you made this comment. My comment clearly mentions neurological adaption…
@@horaciogonzalez4070 Mass moves mass
Power/ weight = speed, and makes pull ups and chin-ups super easy, I can hit 19 clean pull ups, at 19.1 BMI.
2 minutes in.. I've never seen this gentleman before, randomly came up on my feed.. VERY clear and concise.. I just know this gentleman is speaking absolute sense..
Couldn't focus on the content because I was focused on that vegeta shirt😆
What’s so funny? That’s what realistically would happen
🔥 shirt
@@notproductiveproductions3504 yeah not at all. Depending on the version of superman and batman
@@aaronrodriguez1410 any version would get clapped🤦🏼♂️
@@CONG001 not at all. You don't know comics mate
Big difference in training natural as opposed to enhanced. A distinction should be made here because your recovery will be VASTLY different if you are natural.
agreed.
isnt that obvious?
Cameron Bond A study showed that people that didn’t lift gained more muscle mass than a natural lifter who lifted intensely 3x a week while making newbie gains. Steroids are a fucking cheat for pussies that want a shortcut unless you’ve maximized your natural capabilities, which nobody in this comment thread has.
@Cameron Bond Dude.Steroids are made to keep people in coma alive.To not let their muscles go into atrophy.Some of them even gain muscle mass in a coma.So dont give us these sterotypic bs every professional bodybuilder says.Steroids dont just "make you recover faster".They actually build muscle.If all the pro bodybuilders out there dropped the juice they woud look muscled-fat (you know these type of people you see in constructions sites).
3 name changes allowed every 90 days. if u like steroids just say that
i've been watching people talk about lifting on youtube for years and this may be the best one ive ever watched. concepts are throughly thought out and explained very clearly. beautiful work
This is without question the best video I ever watched for understanding the complicated reality of how hypotrophy and strength training overlap but are also very different. I have newfound clarity! This was incredibly helpful! Thanks Mike!
I cannot thank you enough for all the work you put into your videos. You’ve helped me grow so much in the gym and in life over the past 6 months. I really hope you see this message to let you know your impacting people over the globe man, keep rocking!
This video deserves a like JUST for the shirt he's wearing (hands clapping).
As opposed to booty clapping? Lmfao
Just messing, that shirt is dope af.
Shirt is sweet af
@lyincontrumpster7199 It depends on the exercise, but 48-72 hours is good
"You get stronger by putting more weight on the bar"
Mike Israetel, 2020
looks like you're getting good information for your vids :D
Then wouldn't you see better results the more weight you lift?
Now why didn't I think of that? Oh, wait....
You're the guy from quora
"Mike Israel doesn't know what he's talking about, just do bosu ball squats and you'll be a stronger more functional athlete" - Adolf Einstein
I started following the NSCA guidelines for strength after years of lifting 10-12 reps, in one month my bench has gone up 30 pounds, deadlifts have almost doubled, and squats have gone up 20 pounds (not super impressing but I’m still recovering from ACL surgery). My lat pull downs have gone from 60 pounds to 90.
It’s weird because I have my certification from the NSCA but some of my other trainer friends are asking why I’m only lifting sets of 6-8 sets because they didn’t learn that for their certification, they were just taught 10-12.
I have no education on fitness or anything and have only been lifting for a couple of years but to me this was just instinctive. I always simply felt my muscles way more fatigued in the 6-8 rep and noticed how I with not even a year of training was getting almost as big as guys in my gym wo were doing 12-15 for a couple years. It's crazy but I just did what felt right and exploded in size
Is this a good range for someone who wants to be athletic and lift weights but not put on too much size? Like I wanna learn to box eventually but not screw myself by training too much hypertrophy, or training too low reps and getting injured. I just want general fitness and to feel strong and young as I should be (I’m 19) look good but not big muscles that can’t do anything, but not powerlift either a good balance, functional muscle I guess
@@tinocabral4201I’m in a very similar place as you and I say this is a great range. I look smaller than my friends but I lift more and shake less.
@@tinocabral4201 I do aerial dance which has similar cross training requirements. I would look into a calisthenics routine followed by agility training, explosiveness, and active flexibility/ROM compared to any strength specific routine. This would be more functional for your sport.
@@tinocabral4201 Brudda you aren't taking steroids, you are never going to get "too big"
This is probably one of the best videos on youtube. Period.
Says you.
I skimmed the video and watched at 2x speed.. from what I understand 5-6 reps per set will make me a pro bodybuilder and elite powerlifter simultaneously. Thanks Mike!
You must have turned off the video at the beginning then.
Now try watching at 1x speed
Maybe dedicated the whole 30 minutes and actually learn something 😂
Your joke went over these meatheads.
wtf crazy shit i was looking for your take on size vs strength last night bingewatching u on revive stronger and then boom you upload one just now. bruh BEST DOCTOR EVER
It should also be noted that strength sets demand more recovery time between sets, narrowing the amount of sets or exercises you can realisicaly reach in a training session
Super sets.
He said that at the “Volume differences” section
ns fatigue.@@aethylwulfeiii6502
Or maybe just spend a little longer in the gym. More exercises doesn't automatically equal a better session anyway.
Intraset rest periods (between sets) for strength are 3-5 minutes and for hypertrophy is 2-3 minutes
There is peer review studies, empirical research, evidence based research (Whatever you want to call it) to support the above
As a beginner who transitioned from martial arts and gymnastics, this makes sense. I got to a wall and now need to start to split it up. I sometimes go to the gym seeking the intensity and the good feeling but it just feels like such a drag. I took a rest cycle of two weeks, but going back to my heaviest 3_5 reps feels dangerous and slow. I've also gained weight from my lack of cardiovascular endurance work. I'm skinny fat, no real cuts anymore. This video is so so so so helpful.
Great presentation. Lifting for 29 years and raw experience has proven these concepts to be pretty spot on. Good work man.
Totally agree all solid advice
Found out about Dr. Mike watching Jeff Nippard’s channel. What a goldmine this content is.
Subbed within 10 minutes of this video. This was my introduction to your channel. Massive thanks for the effort and knowledge you put into this.
This was an incredibly helpful lecture, as are all of Dr. Israetel's videos. It helped me understand the purpose behind the training programs I have purchased (I've noticed a trend of hybridized programming no matter what they are called), and more importantly, it aided me in understanding what type of training I should be doing for my goals & level of experience (currently in my 3rd year of consistent, dedicated training). Thank you for sweeping away all of the conflicting advice of fitness people on social media for me.
I was skeptical until I saw the shirt. So many people on TH-cam give what I consider to be bad advice but I'm eager to hear what Vegeta has to say.
Took a 1 year hiatus from working out and just started lifting again 2 months ago. I’ve been doing full body workouts everyday focusing on a different compound lift each day and my strength has gone up A LOT since starting. Think I’m gonna switch over to a hypertrophy workout for the next 3 months then get back into a strength building routine
Wow!!! I've been a trainer for about 8 years now and this video was fantastic! What you're saying is what experience has taught me and some research. But I have learned so much from this video, I had to subscribe! It's amazing you're putting out this information for free!
I have a hunch it’s only beginners who truly want “both” and they will accomplish that by following any beginner program.
Yeah, true beginners like Larry Wheels and Brian Alsruhe
There is a lot of value in this comment, but there is also value in recognising some goals can’t be accomplished without specialisation. No question Larry and Brian want to be jacked but they can achieve that while pursuing strength. Those who don’t take TRT or steroids might have to specialise a bit. Either way, you will look better strong than weak no matter how fat you get so just do what you want!
Doesn't almost everyone want to be both?
I want both. But not at the same time. I want to & was working both but not now (which I've just switched to strength today so I can't say if its maintainable, but I'll be finding out for myself, I'm just on this video for anything I can take on board). Now I'll train strength more but still throw in occasionally hypertrophy (occasionally I mean a week & a half to 2) weeks after 4-5 weeks of strength... Then when done with strength goals I will switch the other way & probably even stop strength totally. I may very well have to just 100% focus on 1 then the other for my goals but I need to see for myself what works for me. I'm working out my own program for my own goals.
Btw im a beginner so don't be to harsh hahaa I'm a noob & 42 years old with about 6 months in my whole life weight training.
it'd be really great if you make a series on accessories for powerlifting movements...😊
I started weight lifting at 17, progressed for awhile and realized that I didn't want to bulk up (I was starting to) so met with a trainer and changed for strength. Back into it again in my 40s and want to be strong, stay strong, into old age but getting huge is still not the goal.
I love to see the bullet points in each video. It is so helpful
I don't really have strength or size yet but I started to calisthenics 3 weeks ago and I hope to build some strength so I just feel more fit. Good luck to everyone killing it out there and good luck for those who are about to start! 💪🏻
Rapidly becoming one my favorite channels in any genre
rapidly
Size: you look strong but you’re not
Strength: you don’t necessarily look strong but you are.
Strongmen don’t have ripped 6 packs and they ez clap most BB’s lul.
Edit : truth is, you build strength even in bodybuilding, just not as much as strength related sports like PL and Strongman. Just a matter of specificity.
But at the same time they’re huge
Panthers29 well yeah since the heavier you are the easier it gets to lift.
The coolest thing is smaller guys who have better command of their muscles than larger guys. Like a physically smaller guy outlifting someone with more muscle mass. Obviously this only goes so far though.
Yet strongmen are often much larger than BBs, because they dont try to stay lean and just go all out for strength which includes getting a little fat
images.app.goo.gl/ThDsr5tueYCAWdHAA
the craziest thing is the really skinny strong guys who don't look strong but then they reveal their forearms and it's like piccolo just dropped his armor. Little dudes who have their own Minecraft servers but secretly are Bruce Lee.
Probably one of the most informative video on working out / training. Its like a whole book summed up in half hour. Thank you
mike's head grew a lot in just 3 years
Lmfao
Hgh baby
Bahahha you ain't lying
Dr. Mike has taught us that the brain can benefit from hypertrophy training as well. Love you, Dr. Mike!
Dr. Mike’s shirt is saying the most. Love this video.
Nah. Superman would destroy Vegeta.
S H1990 depends which Superman, that’s the problema when comparing a character who has only one writer so it’s consistent (dragon ball) and a character that’s been done by hundreds of different writers who all give him different feats and levels of strength
@@hewesy7265 Nope
kaga13 he can and so can Batman. Both characters would solo the DBZ universe.
🤡
This video made me realize a depressing conclusion about what's happened to me and other weight trainers during the pandemic. My loss of muscle size hasn't been as bad as my loss of strength. When I get back in the gym, I'll know that I need much lighter weights and see how extreme it is.
Exactly my issue too. I have not really lost size or gained a lot of fat, but my strength has left the building.
Don't worry guys, it will be back very quickly. The gyms have opened almost 2 months ago in my country, and even though I started with pathetically light weights, after 2 heavy-ish sessions of each compound (so after 2 weeks), all of the strength was back. Muscle memory works well :)
For me during the pandemic I was stuck doing cardio and bodyweight exercises. When i got back to the gym approx 4 weeks ago I noticed approx a 10% decrease in weight of my working sets of squat bench and deadlift. Week after week I have been able to increase the weight to get somewhat close to where I was pre pandemic. The one thing I have noticed is that my muscles are noticeably more fuller than when I was stuck doing body weight exercises and the aches and pains I had before while lifting heavy have had a chance to heal and are gone now.
Have you tried bodyweight training at home to reduce your strenght loss?
Agreed. I lose strength if I don’t lift for a week but size stays for a long time.
This is really eye opening as one would think that you can achieve the best of both worlds but from what I’m experiencing trying to cram high volume and high intensity in one week is like working and going to school full time. A lot of bodybuilding forums constantly state, “just lift heavy and you’ll get big bro, stop overthinking it.” So of course I did that and while I excel in the strength department I think I’ve been missing out on a lot of hypertrophy.
how have your results been? i think it depends on how big you already are. if you are a beginner. you could do hypertrophic workouts and obviously get strength at the same time. if you are already pretty fit. you probably already look good so i think a strength focus would be more ideal cause you don’t look bad physic wise. plus strength first will allow you to stay relatively strong when you transition to a more hypertrophy system
I always benched heavy on wednesday and had a bench variation on saturday. Always been RPE 8 to 10 on wednesday and same on saturday. Just started to do RPE 6-7 on saturday instead and the change is phenomenal. What's the most difficult when you want gains in strength but you love hypertrophy training is that you love to go hard all the time, but going hard all the time on strength is what slows the process of getting stronger because you can't recover. RP giving so much free excellent content is helping me a ton in my training and also how I program for my clients.
This man's just giving away decades of wisdom for free
Not gonna lie I figured some of this stuff out on my own throughout my own experience in the gym, but you gave a lot of pointers that I’ve never heard and I appreciate the video 💯🙏🏾
damn that was some really decent advice! can't believe I got it for free. thanks a ton for this awesome, AWE.SOME. video!!!
Year into my lifting - I got carried away with ego lifting. Scrapped everything and started over. Light weight, slow reps. Gadual progressive overload as I progress now.
I wish it was Dr Mike that popped up in my feeds, instead of V-shred 😅
Good thing it happened now
💯
Yup, keep getting a little dehydrated guy proud of how skinny his waist is.
If you're still thinking tou get better classes at school, you just haven't watched enough of the doctor here. Great video, great content. You could make all your own coursework and teach people more than most of the courses and certifications ive taken over the last 15 years.
We need a collab with Mike and John Meadows where they talk about comic book stuff.
We need this Mike
@Biff Tannen's Dad your just jealous. They train harder then you ever will
@3 name changes allowed every 90 days. his reply about wasn't related to any training he just randomly brought it up like most jealous betas. Im not saying steroids shouldn't be talked about when related to training. This guy is clearly just but hurt that he doesn't have any gains
@3 name changes allowed every 90 days. you'll find John has talked about the difference in training natty vs enhanced
Man this is the first video I’ve seen by you and it was an instant subscribe. I think I’ve gotten pretty good at being able to tell who truly knows what they’re trying to explain and can explain things well, whether I’m super familiar with the subject or not. And from the structure and way you speak you seem like a no bs, knowledgeable person trying to help others, cheers!
I trained in 4 to 6 reps for over 10 years, best gains I ever achieved.
if you trained in 8-15 you would've gotten better gainz
muscle head but not as much strength
Same.
@@musclehead2680 doubt it mate! 4 - 6 Reps will always remain supreme for size and strength
I do all 3 . For instance. On chest day i do bench press first with sets of 3-4 reps, the i do Dumbells for 5-7 reps. Then machines that hit the chest for 8-11 reps
Same for my other days. I start off with low reps and then the next exercise I implement more reps. I apply this to all the muscles except for arms , i start with 6 reps and go up from there with each Exercise .
Only ONE person in my life, EVER properly explained the differences between these two (other than you), and I am so thankful I got to meet him!!
It was my powerlifting professor in a community college I went to!!
The dude was very chill, kind, and very knowledgeable about all this!!
I am so, SO happy I found your channel! You remind me a lot of him! :)
I’ve been watching various videos for more than a year and found this to be the most clear, logical and informative one I’ve seen yet. Thanks!
Dr Mike with the A1 content ☑️
Sauce??
Travis Burd spicy
This is such goddamn useful information. Much appreciated. I love your shirt too.
Not even halfway through the video and I’ve learned the best explanation between the 2! SUBSCRIBED 🔥
Nobody, just nobody can explain and suggest a program on these two topics better than this. Kudos Dr Mike 🙏
I've seen the difference between strength and size training. I know one dude that is actually quite short and does look defined and has some good muscles but isn't massive like a body builder and then I know one dude that is almost two heads taller and only build for size and looks pretty much. He had his ego hurt a lot when the smaller dude absolutely annihilated him when they actually tested who is stronger and especially the smaller guy was able to keep going for longer.
I'm just a disabled person trying to keep what I have working in the best way it can so I personally don't even train for strength that much just enough to keep everything in good shape and more in a physiotherapy approved way.
Hau rein alte
Sir, this is one of the most educational and well structured videos I've ever seen. THANK YOU INFINITLY
This man is GIVING away the game FOR FREE. While these TH-cam Fitness ENTERTAINERS trying to charge you hundreds of dollars for some cookie cutter shit. Thanks Mike.
TH-cam is free
Really wish I would have seen this video when I first started lifting! So much knowledge presented in a way that is very easy to understand. Thank you for this video!
as someone that has been sleeping really badly lately and losing reps, i needed this. ive been smashing my nervous system on the low reps, ive recently switched to what you might call the hypertrophy rep range and i feel fantastic
SHOOT! You just broke down hundreds of videos (maybe even thousands) all in one. Not to mention books and other resources. Thank you sir for this information! Learned a lot and I feel like I know a lot already!
Friggin brains and brawn, so much info I had to watch this twice.
anyone else feels like Mike is more about logic gains and critical thinking than general fitness advice
People with no attention span who are unable to research his info dont deserve any better than general mediocre fitness advice.
R. Lohengramm aka AthleanX fans
@@MrCrossfireno1 Pretty much.
MrCrossfireno1 MrCrossfireno1 don’t forget Douchette fans, the worst of them all haha
Of course, he's the best in the busnniess
This is an absolutely astonishing video, containing dense information that answers so many many questions. Thanks so much.
Absolute 200% concentrated information into this video cannot deliver it any way better than this
You post the most info-dense easy-to-digest content about training in youtube.
Great vid man! Been training for years and started as bodybuilding and now the latest year as strongman , learned some great advice today my man!
I'd be happy to be as strong as the big guy and as big as the strong guy on the thumbnail
The worst of both worlds at their best.
I just had to read this 3 times to understand it lol
Powerbuilding
Honestly, this video really made me feel better about myself now that I know for sure I'm doing the right stuff to get both size and strength😎
## Main difference - strength is about a lot of weight and smaller amount of sets and reps.
- Reps range: **3-8**
- Sets per week: **8-12**
## Progressive differences:
Progessing is all about adding a little bit of weight, not increasing reps and sets (not going above setted reps&sets ranges)
## Rest
Rest is just a MUST to train your strength, since muscle\joints should be fully recovered before another strength training. The main difference between hypoth and strength, is that we can train more to failure, then to maintain sets and reps with exact weight (what is our goal to train strength). Conc: full rest for muscle\joints
## Ways to combine
To combine both, the good strategy is too do several month hypoth trainings, but begining each workout with that strength movement you're trying to be good at, doing it in range of 3-6reps and 3-5sets. Then there goes strength training time for exact period of time (several month), maitining lower amount of sets for hypoth.
Seriously, those videos are oure gold. All the information you ll ever need structured and clear.
Sets of 5 and sets of 6 it is!
You da real MVP
You've missed the entire point of the video.
Fluke and you missed the joke sir
@@kNowFixx wooooosh
@@smashthelikebutton850@Geoffrey Verity Schofield "I was just acting retarded" good joke bro!!1
This was great information for me. Ive been trying to train mostly for strength for like 1,5 years now, doing for example 5 sets of 3 on the benchpress twice a week 3 days apart. Now I realize that might be overtraining for strength training, thats probably why I've been kinda stuck on my weight and even was kindof getting weaker and less balanced.
5 sets of 3 twice a week... so 15 reps twice a week. 30 reps a week... that's not enough to grow size of strength... you're just warming up..
This was great! I feel like my goals are 100% best of both worlds. In my research, it seems like there is a battle between the two. Your take home points is what really brought it together for me. As a beginner, i definitely feel like strength and overall fitness is my primary objective right now. Its nice to know that I can expect some of my longer term goals, like size will show up at this point.
I like that I dont have to decide the intermediate stage upfront. I 100% relate to mesocycles and phases. I feel like I will have plenty of time to learn what works for me in the beginning and that as my mind and body adapt, so will my understanding and wisdom of what to expect.
This is the last time i feel like im gonna need to look for strength vs size or hypertrophy vs strength! Thanks!
I started watching Mike recently and his videos have given me the logic behind why to choose a specific type of program, rep range, set range.
This is one of the most informative fitness videos I've ever seen
Awesome damn video. I might try hypertrophy focused training for a few months to see what happens. Up until now I have been strength focused, doing compound movements, focused only on getting the weight on the bar higher. Thanks dude 😁
For hypertrophy, the load is a tool. For strength, it's everything. THIS.
I want that tee.
@@Watcher4187 omg thank you
I like how everyone is commenting on the shirt and not the fact that we we're lied to for years about gaining size and doing heavy weight / low reps. It's completely backwards! Great Video!
Probably one of the best videos I have ever seen. Helped to answer a lot of questions I had. I always heard about all these rep ranges and sort of knew when to use which, but there was still a lot of question marks and I had a lot of questions starting with "Why?". Thank you, Dr. Israetel.
Just found the channel. Love the way information is presented and backed up with the evidence to support. You are doing the real work, thank you.
Same, this guy knows his stuff and is quick to the point. I like it
I was doing everything wrong with my strength training and literally "burning in the sun" like you said. Now I'm watching this while trying to recover all the fatigue. 😂😂😂
Holy shit, my current program me and my buddy came up with is basically the 'concurrent development'. Start with a 5x5 on a main lift for the day (squat/deadlift/bench) and then accessory work on the same area
This nerd knows his stuff. I watched a video on hip thrusts and why they are inferior and I was like damn I never knew that. Sometimes he talks nerdy and it could be easier just to use normal terms but he definitely is elite in his knowledge of this stuff. Respect
At so many points in this video I have wanted to leave a comment that said, “so that’s why I got this result when I did this.” You really clarified and made me aware of what I did in the past actually worked
Man that was perfect. I've been training on and off for years but never really made massive gains. I feel like you offered a lot of questions of min in that video. New subscriber bud 👍ps sick Tshirt
Man, honestly, I feel like hypertrophy training wears me down, at least mentally and psychologically, more than strength training does. It’s a lot harder for me to get amped up for four to five sets of ten squats and repeat that over a mesocycle, than it is to do three sets of five. I hate hyperteophy blocks and always look forward to strength blocks.
That's because there's really no progression with sets of 10 for squats. I honestly don't see anyone progressing their squat training it for such high reps. I think a lot of the stuff Mike talks about sounds great in theory but in practice it just doesn't translate. At the end of the day whatever method of training allows you to increase your performance in medium to higher rep ranges will give you the most hypertrophy.
@@Soccasteve lol thats how I progress.
@@ParodyBoy911 Good, glad to hear. That doesn't mean sets of 10 on squat works best for everyone or in every situation. Most people will be better off training their squat in a lower rep range and using other movements for higher reps.
Nonsense, this is what the entire video is about. Strength gains are different from hypertrophy gains. How many skinny lightweights that look “fit” and by no means muscular will you see benching 3 plates and squating 4 before you realize it.
@@DC-wo2yb 😂 I haven't really seen someone small doing 3 plates on bench man, like maybe two plates but even then you can argue they're only able to bench that from superior genetic leverages
Thank you so much for this fountain of knowledge to drink from. I am entering what's considered the intermediate phase of this journey and your video is a tremendous amount of help. I've been mote or less freestyle in my workout routine and now see the fatal flaw in doing so. Thank you, this video is truly insightful and down to earth.
This is the best video about the subject on the internet.
Been lifting on and off since high school ( 46 now ) and still learn tidbits here and there. Mike always has great info and truths. Thank you.
Never clicked a notification so fast.
yeah right?
For strength Its definitely hard to optimize with poor lifestyle
What if I’m a powerlifting we’re who is mainly interested in growing my calves and wrists?
@3 name changes allowed every 90 days. lol. winning comment.
I've never heard someone explain this so well. Thank you!
Perfectly answered the follow-up "cycling" between the two question. Awesome information yet again. Thanks!
If you are a beginner say been lifting for less than a year, just watch starting min 27:00 and get out.
Thank you! 😊
Heh okayy 👍