As usual, great content. Let me just add a cent to it: mixing str and hyp in one week is just pretty *fun* way to not get bored while still not changing and mixing a whole lot, thus being able to monitor progress. The joint stress is the issue though, but incorporating calisthenics and focusing on compounds much more for str sessions feels great, intense and supports my stabilizers/core which I would neglect in pure hyp sessions.
Really happy I found this channel, very grateful for your content. Perhaps the best channel discovered in a long time. So much information, presented with great visual support.
Strength= maximal recruitment of CNS which activates muscles. Hypertrophy= increasing the muscles but CNS isn't simulated to maximum. So essentially you can lift heavy load with both but hypertrophy it's way much healthy for your body over long terms( strength training most of the time will cause joint problems, burnout, injury extreme stress in different systems)
I feel like you can mitigate the joint stress problems by doing isometric exercises when "building strength" and increasing mobility exercises throughout the hypertrophy week
Too me 12 weeks seems too little time to assess. I've been doing 531 integrated with hypertrophy for 3 years now and it's been great! Specially after 2nd year.. one seem to help the other (strength/size).
Only to a degree. A strength trainer will put on size, but nothing like a hypertrophy trainer. When I switched from 5x5 to a hypertrophy routine I absolutely blew up. I know a lot of powerlifters that aren't particularly large.
Such an educational video! Great stuff man. Question... have you ever tried Next Level Diet? I got a muscle-building meal plan from them and I love it.
Well explained video on a complex topic .. whilst hypertrophy can be gained across a wide rep range ...it can be hypothesized that hypertrophy training protocols which promote myofibrillar hypertrophy over sarcoplasmic would potentiate strength more if CSA and all other factors are equated due to the increased presence of contractile protein per volume
This is a great video. It's something I've been curious about since I built a large strength foundation (very powerbuilding style training) before switching to pure bodybuilding style training. I couldn't know if my strength foundation gave me an advantage or not. While you looked at undulating strength and hypertrophy I'm curious if there's any data regarding undulating different rep ranges (specifically nothing even near as low as 5, but but more 6-12, 15-20 and anywhere in between) which is something anecdotally find that it works well for me both in terms of recovery (especially on joints), that potential for resensenitization on a shorter scale (similar to the theoretical effect found from switching between blocks of strength and hypertrophy training, but shorter scale). I also hypothesize that different rep ranges might ultimately bias certain fiber types and thus undulating between moderate reps and very high reps has just been great for me. But this is all me just essentially performing a bit of the scientific method on myself personally and I also know that that can come with a lot of bias borne out of subtle psychological factors. In general I'm very curious about studies, though I sometimes question their methodology and especially how it would apply to me (above average in seriousness, but drug free) versus the cohort which is often either barely trained individuals, relatively casual lifters, or almost certainly enhanced bodybuilders. I love how aware also are of these issues as you always seem to point out the data while mentioning basically everything has to be taken with a grain of salt. Though everything really does seem to learn heavily toward strength having very little effect on hypertrophy from the various data sets you covered here.
Some great points here. I also tend to preference some slight undulation in rep ranges - within the hypertrophy rep ranges like you mentioned. Different rep ranges might bias certain fibre types, bias different regions of a muscle, or introduce novelty - which may ultimately result in superior long-term muscle growth. I have a video on undulating rep ranges for hypertrophy which you can find here th-cam.com/video/nllkZnvFbRc/w-d-xo.html
Currently been doing this routine: Day 1: Skill and accesory day (Calisthenics skills, low intesity and low volume) Day 2: Upper day (Strength focused; 5-6reps for 4 sets) Day 3: Leg day (Same) Day 4: Rest Day 5: Upper body (Hypertrophy focused; 8-12 reps for 4 sets) Day 6: Leg day (Same) Day 7: rest The progression on the weight added has been crazy, I'm talking about +2kg added per week for all compound movements (dips, pull ups, rows and pike push ups (doing harder progressions instead)). Also, I've been feeling super strong and big. What's the problem? Lot of joint pain, specially in elbows, I asume from heavy pull ups or dips... What are your thoughts on all of that?
Looks solid. Joint pain tends to be a result of lifting heavy, or increasing load too quickly. I'd recommend just going lighter with higher reps for a while until your joints have recovered 👍
@@FlowHighPerformance1 Thanks!!! Keep up with the vids man... They feel like fresh air after so many vids where they don't get straight to the point and go into too much unpractical detail. Nice work.
Genetics is the primary factor that determines muscle strength and size. Joe and Jack train together with the same intensity plus they eat and supplement together, but Joe improves better because Joe has more muscle fibers to work with. I've been there and done that.
It doesn’t make sense to me. If you can get extremely strong on a lift with form that limits the target muscle, when you implement higher rep work your inducing a larger stimulus. By combining strength AND hypertrophy work, you are maximizing your potential. By only doing one or the other, you are leaving gains on the table.
Great video as always. Here’s what I’m thinking though. The premise is based off of a periodized program where you were comparing a strength phase + a Hypertrophy phase versus 2 Hypertrophy phases and concluded it didn’t make a difference, but I don’t think it addresses plateauing in the way I was thinking about when we were discussing this last. But let’s think about this. Let’s say you were just on a non periodized linear progression program and were using 3x10 for as long as possible until you completely stalled using increased load as my form of progression. If my volume completely ceases to increase, there’s no way I keep growing right? If I switched to 5 reps for a couple months, made progress, then when back to sets of 10 and was able to lift more with my sets of 10, I don’t see how this could not increase hypertrophy because my volume is now increased due to increased load in which my sets of 10 are with more load than before I entered the strength phase. Correct me if I’m wrong, your analysis didn’t assume that you had stopped making progress in your Hypertrophy phase before you would have switched to strength.
Yes, this is a potential benefit of strength training. I touched on a similar theory in this video in the 'Variation & Resensitisation' section at 10:04. However, the performance gains that you get from strength training may be due to improving neural or technical efficiency, as opposed to having more muscle mass. Although I see your point in that you can potentially induce a superior stimulus using the heavier load or being able to perform more reps. I honestly dont think we have a clear-cut answer to this topic, and probably never will. But I think there is potential for strength to benefit hypertrophy, we just dont have enough direct evidence or solid mechanisms that we can rely on 👍
We've all heard of the Law of Average so as you look to gain muscle size the strength comes with it just like power and strength. You can't differentiate one without the other because you have to have both. It depends on the rep range and the amount resistance you feel #remainaworkinprogress
I highly doubt I'd ever have been able to be doing hypertrophy style training with 405 on the deadlift if I never had long periods of time focusing solely on building strength. That's just my little anecdote, but I'm constantly cycling periods of strength, power, hypertrophy and it seems to be working for me.
What about adopting just the principles of strength training for some time to hypertrophy training. I mean speed work and submaximal sets as separate workouts that could still feed the normal sessions with more neural efficiency and blood flow.
I do not know if strenght training potentiates hypertrophy at all (the reverse surely is true) but for sure it feels psychologically great for breaking through plateaus and making a substantive "bump" in weight. Maybe all of this is psychological but who knows
Unless you are a football tackle or Sumo wrestler it seems hypertrophy just adds unwanted weight and sacrifices ability to move quickly or cover distance as well for an athlete. I would think most athletes want to be as strong as possible without adding unnecessary weight. If you are just trying to look good, I guess hypertrophy training is the way to go.
This is just my two cents but doing a few sets of curls to failure every day or every other day is likely to cause some growth due to the higher frequency
My RDL sets are capping out because of grip strength. Is there recommended programming to improve it? Only thing I see recommended is farmer walks, is that actually any better than doing additional RDL sets to grip failure?
I would recommend using lifting straps for any lifts where your grip may limit performance. The goal for RDL's is to train the hamstrings, not the grip 👍
anywhere in the approximate 5-20 rep range is equally effective for muscle growth. Strength is best achieved with lower rep ranges and heavier loads. So the 5-8 rep range is great for muscle growth, and pretty good for strength gains 👍
When you say certain periodisation methods dont affect muscle hypertrophy when volume is equated doesnt that assert that both periodisations methods will allow you to complete the same volume which may not infact be the case if you were pushing as far as you could go? Just throwing around ideas but I could imagine strength training might take longer to recover from because its more neurologically taxing and that might mean you have lower weekly volume. Or maybe you could argue that with hypertrophy training you have to go to go near muscular failure, perhaps more tissue damage and you need more recovery time. Overall it doesn't seem to me that different periodisation methods when you take them to their respective limits will result in teh same volume because you're doing different things.
Yes, this is a good point. The exact periodization model could influence volume, which can influence long term muscle growth. That it why it is important to make the caveat that periodization doesnt have any significant effects on muscle growth when volume is EQUATED 👍
I think bodyweight exercises like pull ups, dips and pushups can be great for hypertrophy, but aren't any different than traditional resistance training. But the skill training for calisthenics is probably not as beneficial as traditional weight training. In terms of strength, it depends what you want to get stronger at. If you want to get stronger at calisthenics movements, then you will obviously need to practice them 👍
@@FlowHighPerformance1 you should check out kboges, he has a very similar mindset with training like you do (undulating reps, approaching failure, hard sets as volume, highest frequency that allows for recovery, etc.)
If I do strength my volume will go way up cause of the heavy weight, will this not effect where I'm at for hypertrophy if I'm meant to do more everytime?
@@FlowHighPerformance1 sorry on my part for not clarifying, overcoming isometric training for both strength and hypertrophy aspects and possibly combining isometrics and contentric training which is weight training.
Generally, isometrics are less effective than dynamic muscle actions (concentric and eccentric) for muscle growth. However they may be effective for strengthening certain ranges of a movement 👍
@@FlowHighPerformance1 I suppose so, tho it can help when you are incapable of a certain angle which can make you plateau in a certain weight or that what I've heard.
Ive tried to incorporate strength training and it has not increased or helped my hypertrophy. Maybe it is useful while u are doing a hypocaloric diet if u are an already fit guy cause u can only improve strength in this situation.
@@TypicallyUniqueOfficial in hypertrophy my squat are 70kg with 4 sets with 11 reps + 4 sets of dead lift. Bibs can do 44 kg with 5 sets with 8 reps + 3 set of cable row
Although those studies state that periodization didn’t benefit hypertrophy that much I damn near guarantee they got more strength gains than the strictly hypertrophic group. Strength is also a skill and if you don’t practice that skill you won’t get better at it, plus strength training also trains your nerves/mind muscle connection which will carry over to hypertrophy training.
![ลองสุ่มไอโฟน 990 โกงมั้ย? [ โกงมั้ยครับ ep.101 ] | DOM](http://i.ytimg.com/vi/bfsWe0j492k/mqdefault.jpg)
As usual, great content. Let me just add a cent to it: mixing str and hyp in one week is just pretty *fun* way to not get bored while still not changing and mixing a whole lot, thus being able to monitor progress. The joint stress is the issue though, but incorporating calisthenics and focusing on compounds much more for str sessions feels great, intense and supports my stabilizers/core which I would neglect in pure hyp sessions.
Yes, combining both training methods is a great way to make training more enjoyable and have objective goals 👍
Really happy I found this channel, very grateful for your content. Perhaps the best channel discovered in a long time. So much information, presented with great visual support.
Welcome! Glad you enjoy the content 👍
This channel is amazing. For me, it’s here, plus Jeff Nippard, for virtually all hypertrophy questions and learning.
Strength= maximal recruitment of CNS which activates muscles.
Hypertrophy= increasing the muscles but CNS isn't simulated to maximum.
So essentially you can lift heavy load with both but hypertrophy it's way much healthy for your body over long terms( strength training most of the time will cause joint problems, burnout, injury extreme stress in different systems)
Agreed 👍
I feel like you can mitigate the joint stress problems by doing isometric exercises when "building strength" and increasing mobility exercises throughout the hypertrophy week
Too me 12 weeks seems too little time to assess. I've been doing 531 integrated with hypertrophy for 3 years now and it's been great! Specially after 2nd year.. one seem to help the other (strength/size).
Yes, it is certainly possible that over long-term time-frames, strength training may benefit muscle growth 👍
When you train for strength gains hypertrophy becomes a byproduct
Only to a degree. A strength trainer will put on size, but nothing like a hypertrophy trainer. When I switched from 5x5 to a hypertrophy routine I absolutely blew up. I know a lot of powerlifters that aren't particularly large.
Such an educational video! Great stuff man. Question... have you ever tried Next Level Diet? I got a muscle-building meal plan from them and I love it.
Cheers! No, never heard of it 👍
Well explained video on a complex topic .. whilst hypertrophy can be gained across a wide rep range ...it can be hypothesized that hypertrophy training protocols which promote myofibrillar hypertrophy over sarcoplasmic would potentiate strength more if CSA and all other factors are equated due to the increased presence of contractile protein per volume
Yes, this is another factor that comes into play. I may make a video on sarcoplasmic vs myofibrillar hypertrophy at some point 👍
I've been following you in instagram you always have great content!
Cheers, glad to hear it 👍
This is a great video. It's something I've been curious about since I built a large strength foundation (very powerbuilding style training) before switching to pure bodybuilding style training. I couldn't know if my strength foundation gave me an advantage or not.
While you looked at undulating strength and hypertrophy I'm curious if there's any data regarding undulating different rep ranges (specifically nothing even near as low as 5, but but more 6-12, 15-20 and anywhere in between) which is something anecdotally find that it works well for me both in terms of recovery (especially on joints), that potential for resensenitization on a shorter scale (similar to the theoretical effect found from switching between blocks of strength and hypertrophy training, but shorter scale). I also hypothesize that different rep ranges might ultimately bias certain fiber types and thus undulating between moderate reps and very high reps has just been great for me.
But this is all me just essentially performing a bit of the scientific method on myself personally and I also know that that can come with a lot of bias borne out of subtle psychological factors. In general I'm very curious about studies, though I sometimes question their methodology and especially how it would apply to me (above average in seriousness, but drug free) versus the cohort which is often either barely trained individuals, relatively casual lifters, or almost certainly enhanced bodybuilders.
I love how aware also are of these issues as you always seem to point out the data while mentioning basically everything has to be taken with a grain of salt. Though everything really does seem to learn heavily toward strength having very little effect on hypertrophy from the various data sets you covered here.
Some great points here.
I also tend to preference some slight undulation in rep ranges - within the hypertrophy rep ranges like you mentioned. Different rep ranges might bias certain fibre types, bias different regions of a muscle, or introduce novelty - which may ultimately result in superior long-term muscle growth.
I have a video on undulating rep ranges for hypertrophy which you can find here th-cam.com/video/nllkZnvFbRc/w-d-xo.html
Wow wow wow ....this was the exact question on my mind ...right now
Good coincidence 😂
Currently been doing this routine:
Day 1: Skill and accesory day (Calisthenics skills, low intesity and low volume)
Day 2: Upper day (Strength focused; 5-6reps for 4 sets)
Day 3: Leg day (Same)
Day 4: Rest
Day 5: Upper body (Hypertrophy focused; 8-12 reps for 4 sets)
Day 6: Leg day (Same)
Day 7: rest
The progression on the weight added has been crazy, I'm talking about +2kg added per week for all compound movements (dips, pull ups, rows and pike push ups (doing harder progressions instead)). Also, I've been feeling super strong and big.
What's the problem? Lot of joint pain, specially in elbows, I asume from heavy pull ups or dips...
What are your thoughts on all of that?
Looks solid. Joint pain tends to be a result of lifting heavy, or increasing load too quickly. I'd recommend just going lighter with higher reps for a while until your joints have recovered 👍
@@FlowHighPerformance1 Thanks!!! Keep up with the vids man... They feel like fresh air after so many vids where they don't get straight to the point and go into too much unpractical detail. Nice work.
Honestly love this channel, thanks for the info.
No problem 👍
Thanks! Great video, and you answered a question I’ve had for ages now! Really helpful.
No problem, glad it was helpful 💪
Max was here
Genetics is the primary factor that determines muscle strength and size. Joe and Jack train together with the same intensity plus they eat and supplement together, but Joe improves better because Joe has more muscle fibers to work with. I've been there and done that.
Definitely. I have made a video on this topic th-cam.com/video/__fKagMELAo/w-d-xo.html
It doesn’t make sense to me. If you can get extremely strong on a lift with form that limits the target muscle, when you implement higher rep work your inducing a larger stimulus.
By combining strength AND hypertrophy work, you are maximizing your potential. By only doing one or the other, you are leaving gains on the table.
definetly👌🏼
Possibly, but I am not entirely confident about this 👍
Really great information
Cheers 👍
Great video as always. Here’s what I’m thinking though. The premise is based off of a periodized program where you were comparing a strength phase + a Hypertrophy phase versus 2 Hypertrophy phases and concluded it didn’t make a difference, but I don’t think it addresses plateauing in the way I was thinking about when we were discussing this last. But let’s think about this. Let’s say you were just on a non periodized linear progression program and were using 3x10 for as long as possible until you completely stalled using increased load as my form of progression. If my volume completely ceases to increase, there’s no way I keep growing right? If I switched to 5 reps for a couple months, made progress, then when back to sets of 10 and was able to lift more with my sets of 10, I don’t see how this could not increase hypertrophy because my volume is now increased due to increased load in which my sets of 10 are with more load than before I entered the strength phase. Correct me if I’m wrong, your analysis didn’t assume that you had stopped making progress in your Hypertrophy phase before you would have switched to strength.
Yes, this is a potential benefit of strength training. I touched on a similar theory in this video in the 'Variation & Resensitisation' section at 10:04. However, the performance gains that you get from strength training may be due to improving neural or technical efficiency, as opposed to having more muscle mass. Although I see your point in that you can potentially induce a superior stimulus using the heavier load or being able to perform more reps.
I honestly dont think we have a clear-cut answer to this topic, and probably never will. But I think there is potential for strength to benefit hypertrophy, we just dont have enough direct evidence or solid mechanisms that we can rely on 👍
We've all heard of the Law of Average so as you look to gain muscle size the strength comes with it just like power and strength. You can't differentiate one without the other because you have to have both. It depends on the rep range and the amount resistance you feel #remainaworkinprogress
Yes, this is true. However, I would rephase this as - strength POTENTIAL comes with muscle growth 👍
@@FlowHighPerformance1 True because as you gain strength size will appear.
thanks!! very interesting
No problem, glad to hear it 👍
Can I just pause here and commend the drastic improvement in your narration cadence? Informative content as usual.
Yes, I have consciously been trying to improve my audio quality from both a clarity and narration standpoint 👍
I highly doubt I'd ever have been able to be doing hypertrophy style training with 405 on the deadlift if I never had long periods of time focusing solely on building strength. That's just my little anecdote, but I'm constantly cycling periods of strength, power, hypertrophy and it seems to be working for me.
What about adopting just the principles of strength training for some time to hypertrophy training. I mean speed work and submaximal sets as separate workouts that could still feed the normal sessions with more neural efficiency and blood flow.
Check out this video th-cam.com/video/7kCry1BmI6o/w-d-xo.html
I do not know if strenght training potentiates hypertrophy at all (the reverse surely is true) but for sure it feels psychologically great for breaking through plateaus and making a substantive "bump" in weight. Maybe all of this is psychological but who knows
yes, it can be a good motivation boost to focus on strength at times 👍
@@FlowHighPerformance1 absolutely!
Hi, in the carvallo study, have the participants made an increased the load? Or maintained along the 8 weeks?
Yes, load was increased if the trainees performed more reps than the prescribed rep range 👍
Unless you are a football tackle or Sumo wrestler it seems hypertrophy just adds unwanted weight and sacrifices ability to move quickly or cover distance as well for an athlete. I would think most athletes want to be as strong as possible without adding unnecessary weight. If you are just trying to look good, I guess hypertrophy training is the way to go.
Yes, very true. For most sports, too much excess muscle mass probably isn't ideal 👍
Do you sell routines for say bigger arms?
This is just my two cents but doing a few sets of curls to failure every day or every other day is likely to cause some growth due to the higher frequency
I have hypertrophy templates for general muscle growth. You can prioritise arms by training them with higher volumes (no. of sets / week) 💪
My RDL sets are capping out because of grip strength. Is there recommended programming to improve it? Only thing I see recommended is farmer walks, is that actually any better than doing additional RDL sets to grip failure?
I would recommend using lifting straps for any lifts where your grip may limit performance. The goal for RDL's is to train the hamstrings, not the grip 👍
@@FlowHighPerformance1 ok, thanks 👍
Yes, I have grip strength issues when I do hanging ab exercises. My abs don’t get tired, but my hands sure do.
What would you say the 5-8 rep range is good for?
anywhere in the approximate 5-20 rep range is equally effective for muscle growth. Strength is best achieved with lower rep ranges and heavier loads.
So the 5-8 rep range is great for muscle growth, and pretty good for strength gains 👍
When you say certain periodisation methods dont affect muscle hypertrophy when volume is equated doesnt that assert that both periodisations methods will allow you to complete the same volume which may not infact be the case if you were pushing as far as you could go?
Just throwing around ideas but I could imagine strength training might take longer to recover from because its more neurologically taxing and that might mean you have lower weekly volume. Or maybe you could argue that with hypertrophy training you have to go to go near muscular failure, perhaps more tissue damage and you need more recovery time. Overall it doesn't seem to me that different periodisation methods when you take them to their respective limits will result in teh same volume because you're doing different things.
Yes, this is a good point. The exact periodization model could influence volume, which can influence long term muscle growth. That it why it is important to make the caveat that periodization doesnt have any significant effects on muscle growth when volume is EQUATED 👍
What are your thoughts on calisthenics for hypertrophy and strength?
I think bodyweight exercises like pull ups, dips and pushups can be great for hypertrophy, but aren't any different than traditional resistance training. But the skill training for calisthenics is probably not as beneficial as traditional weight training.
In terms of strength, it depends what you want to get stronger at. If you want to get stronger at calisthenics movements, then you will obviously need to practice them 👍
@@FlowHighPerformance1 you should check out kboges, he has a very similar mindset with training like you do (undulating reps, approaching failure, hard sets as volume, highest frequency that allows for recovery, etc.)
Cheers, will check it out 👍
If I do strength my volume will go way up cause of the heavy weight, will this not effect where I'm at for hypertrophy if I'm meant to do more everytime?
Volume for hypertrophy = total number of sets / muscle / week. Not volume load (sets x reps x load) 👍
Can you make a. Video on isometrics training?
Isometrics for what purpose?
@@FlowHighPerformance1 sorry on my part for not clarifying, overcoming isometric training for both strength and hypertrophy aspects and possibly combining isometrics and contentric training which is weight training.
Generally, isometrics are less effective than dynamic muscle actions (concentric and eccentric) for muscle growth. However they may be effective for strengthening certain ranges of a movement 👍
@@FlowHighPerformance1 I suppose so, tho it can help when you are incapable of a certain angle which can make you plateau in a certain weight or that what I've heard.
Yes, possibly. I haven't looked into this enough to be able to make a video on it though 👍
Ive tried to incorporate strength training and it has not increased or helped my hypertrophy. Maybe it is useful while u are doing a hypocaloric diet if u are an already fit guy cause u can only improve strength in this situation.
I haven't noticed any hypertrophy benefits from strength training either 👍
So by strength training do you mean doing heavy weights with multiple reps left in the tank each set?
What are your numbers on your lifts?
@@brennand933 i mean take away hypertrophy sets and put set with less than 6 reps but with more weight u are used to
@@TypicallyUniqueOfficial in hypertrophy my squat are 70kg with 4 sets with 11 reps + 4 sets of dead lift. Bibs can do 44 kg with 5 sets with 8 reps + 3 set of cable row
NO.
Although those studies state that periodization didn’t benefit hypertrophy that much I damn near guarantee they got more strength gains than the strictly hypertrophic group. Strength is also a skill and if you don’t practice that skill you won’t get better at it, plus strength training also trains your nerves/mind muscle connection which will carry over to hypertrophy training.
Exactly right. Periodization is definitely effective for maximising strength gains. However, this video was on muscle growth specifically 👍
Well that's mildly infuriating.
Why?
Why