Know what's funny? CrossFit done correctly does help with overall strength, explosivity and cardiovascular health Is it as good for hypertrophy as the gym? Hell no
@@youdontknowme9068 The idea and broad scope of crossfit is great. Its just that somewhere along the way they lost the plot and went all in on intensity and ego lifting style vibes at the expense of everything else. Its been years since I've checked in so I don't know if they've changed things to be more inline with inducing the broad spectrum of adaptations more logically.
I’m the opposite, I see physique changes but not strength really and see smaller people lift more and I beat myself up since my strength isn’t increasing but hypertrophy is.😂
You shouldn't beat yourself up, but if you are not seeing improvements in performance that means you have plateaued and should change something. That could mean dialing your diet in further, making sure you are getting enough sleep, or changing your workout program.
The title is not clickbait, as many have said. It's the general message of the video, and there is a good reason for it; Low volume, high intensity training produces tangible week to week progress, while RP'S higher volume and, on top of that, gradual further increase of it, hinders strength gains. So, they are basically trying to tell to the viewer and consumer of their advice that there is no need to worry, all is good, trust the process. I've been following Mike's advice for a while and got some gains. Six months ago, after seeing the Will Tenysson low volume experiment, I switched to 6-12 sets per muscle group per week, leaving 0-1 reps in reserve (usually 0) and got (and still getting) the best progress since my newbie days, a progress both in numbers and in appearance. Moreover, I am using a low rep range, 2-6 for big compounds, 5-10 for the isolation work. After six months, it's not super-compensation, it's just better training. So yeah, chasing week to week strength progress in a 3-10 rep range, without changing exercises or technique, is the best way to make sure you are gaining muscle or not losing it during a cut. It's the best way both in the short term AND in the long term. At least, that's what I've experienced.
I'm an older guy (59) who's working more toward strength than hypertrophy, but I definitely can feel some muscle gains, especially in my arms and upper back. I appreciate all your content, even if it's not exactly what I'm going after.
I took a dive in strength for a year of hypertrophy work and now I’m repping my old maxes and my muscles are noticeably bigger. What’s best is that I’m going into my fourth year of lifting, but I’ve never grown this fast
My son is a competitive wrestler. He wants to get as strong as possible with minimum weight gain. Reaching his personal peak strength at his weight class is the goal.
squat, deadlift, overhead press, neck curls, neck extensions, dips, pull ups, rows, leg curls, pec deck flies, tricep pushdowns, zercher squat, zercher deadlift, bicep curls. i was gonna say bench but as a guy with some mma experience doing flies and getting strong as hell on them on the pec deck carries over better
As a natural lifter if you’re not getting stronger over time you’re not getting bigger. Strength gains aka progressive overload is simply the best way to track muscle growth. Neural adaptation will occur quickly and strength will rise faster than muscle but after you’ve adapted and increased muscle recruitment and figured out technique strength gains will track well to muscle gain
Might need to find another channel. Hypertrophy is kind Dr Mike's thing. There's still a ton to learn, and ultimately, you're going to gain strength while getting bigger like 99.9% of the time (0.1% you mis-measure), but maybe to a lesser degree than with true "pure strength" or even power training. In general take what the Dr says and cut the rep scheme to 3-6 reps (to failure or 1-2 RIR), rest a bit more (aim to hit next set with minimal fatigue), and keep your volume a little lower. You can switch some exercises too--include more Olympic lifts for power and coordination, focus more on compound lifts and use accessory lifts to address weaknesses in your kinetic chain.
@dariusthunder @slogan0551 He has whole series’ of organized videos about strength training programming, everything you would possibly need to know including the differences between strength training and hypertrophy training. The series “strength training made simple” is pretty good. He has also collaborated with others in the strength training education community about how you can do both. Just use the search bar
My question is. Does pure strength increase or decrease affect your metabolism in the same way hypertrophy does? Ima assume no?? Does technique and mind muscle connection require extra calories?.. it'd be hard to tell i suppose cuz strength and size are more intertwined than not
Are you new to lifting? If so, I assume those are newbie gains and you just need to challenge yourself with heavier weight. If the peak of your bicep doesn't feel like it's going to explode at the end of your rep range then you need to move up in weight.
@BuNnyDuDeDaRoO metabolism or the rate and efficiency of your metabolism would be more realted to your tissues rather then the sole efficiency and programing of your nervous system. Strength is of a physiological adaptation vs hypertropy which is a anatomical adaptation due to a physiological stimulus. More metabolic tissue = more metabolic demand. Strength alone would have little effect on metabolism in comparison but maybe the steps it takes to be more effective in Strength or building strength could result in metabolic changes. I would argue increasing those things that help increase strength would maybe have an effect on metabolism so theres a minor argument that strength can have an effect on metabolism indirectly, and hypertrophy has a direct and larger effect. But idk I'm just thinking outside the box I guess
@@BuNnyDuDeDaRoO Not resting metabolism, no. If there's no extra mass to maintain and you aren't doing any extra work, no more calories can be burned. However, you might burn 2-3 more per workout if you're lifting more weight (doing more work).
Clickbaity title? Yes. But the discussion was worth having. TLDW: if you eat, sleep, and lift fucking hard you WILL grow. Stop worrying about your 1 rep PRs. Use the same lift throughout the majority of your time and see how those numbers go up over the period of months and years.
I always keep a lift in that I've been training for at least 4 - 6 months. Strength increases in that lift at the end of training cycles have ALWAYS made me look bigger. Sure high fatigue will temporarily make me stagnate. But after a deload I always keep the strength.
TLDR: strength and hypertrophy gains are closely related in the long run but contrary to popular belief, strength gains are not a measurement of muscle gain in the short term
If on the top set, constant hypertrophy rep range, the weight on the bar increases = YOU ARE GROWING ( this podcast is like focusing on the tree but ignoring the forest) - this is true in cutting too, strength is the best indicator that you are not loosing muscle size.
The main point of this podcast episode was that what you've said is true over time, but not week to week, or possibly even month to month. There's too many factors to be able to say that there is an absolute correlation between hypertrophy and strength/performance in the short term.
@farmingthetnt8081 nobody who trains for hypertrophy thinks of short term, even week to week let alone month to month if your strength is decreasing (with constant volume and intensity) you are shrinking. I agree the variables can affect the strength, which means you need to reorganise and look for deficiencies in your training AND focus on the weight on the bar (it may not be the only guiding value, but it's the biggest when you think of natty lifters). I really believe this needs to be said on this channel more.
I think they're doing the opposite. Because there are so many factors that go into strength gains you can't assume from one workout to the next that if your strength fluctuates that your muscle size is fluctuating. The strength gains on a day-to-day basis are the trees and the long-term muscle growth is the forest.
@@Sam-vf5uc I think what you are saying is absolutely true IF you are recommending this to a beginner (only there is these wild fluctuations in strength). When you start progressing , those pesky holes that affects your top set ( which provides the greatest tension stimulus) starts decreasing rapidly. What I am trying to say is if you want to bet your hypertrophy gains one of the best hand is the weight on the bar , then start discussing the caveats (the tree) , not the other way around. Beat the log book don't ignore it like what was said on the podcast.
Professional success and talent don’t necessarily go hand in hand. There’s many professions, including your own, where the professional isn’t successful because of their talent but because of their ability to sell themselves.
This actually outlines the biggest problem with most supplement or technique *bro studies* you see. Everyone tests and counts out the reps and trains for however long and then you see them after doing their set and they beat it by 1 or 2 and say the supp worked... Did it? In the first test, they just did as many good lifts as they could until the burn hit. The mental fatigue is massive not knowing how long you'll go. But when they did the next test and they knew "Ok, I have to get to 9 reps" and they aren't putting in the same perfect effort each rep. They also aren't getting the mental fatigue. The mindset between 'go until you want to stop' and 'only need 10 reps' is just tremendous. Remember that when you hear someone say "I tried XYZ and got 2 more reps!" Well of course they did. They had the target to shoot for.
The reason he fired you was because you didn't explain the rationale to your approach. Love to see the meta analysis that shows as someone gets stronger they are NOT gaining muscle in the majority of the cases. They are talking but not citing and or linking the studies
I’d suggest doing a program like starting strength for 12 weeks and add 90lbs to each of your lifts, then take 12 weeks where you hold a top set of your 5 rep PR for each of those lifts. Do a set or 2 of backoffs with a percentage of that weight, and then do some machines, some cables and dumbbells, how ever you want to split it up. Then when that 12 weeks is up, go back to the strength program and do another 12 weeks of adding weight to a bar.
I know on my example that nothing comes over night. I had to work really hard to build muscle and gain strength. It's not that I didn't know how to lift, I just didn't eat enough and I didn't eat right food. I had to invest in a meal plan. When I got one from OnlyMeal things started to get a lot better, and I realized what mistakes I have been doing.
I think that I have exactly the same problem as you and I am kind of stuck .. Could it be possible that you give some examples of what a typical day of eating looks like for you? And what are you macros/stats? Thank you in advance :)
Neurological adoptions pccur very early on in beginning an exercise. If you progressively overload that movement (assuming consistent technique) the overwhelming majority of that progress comes as a result of adding myfibrils (aka myofibrillar hypertrophy, the shit that makes up most of a muscle). So yeah progressive overload is probably *the* best indicator of if a program is working or not.
So getting adequately sore and getting a robust pump each workout is a better proxy for hypertrophy gains, pretty much. Chase those things instead of pure strength gains in the context of a single mesocycle.
Strength is (relatively) easier and more accurate to measure than hypertrophy. Not everyone is comfortable with uncertainty. I think people sometimes devote more attention to the thing they can see and measure.
I don’t have a PHD in Exercise Science but I am a ISSA Master Trainer meaning I have 6 certifications: Personal Trainer, Nutritionist, Powerlifting Instructor, Strength & Conditioning Coach, Performance Enhancement Coach, And Bodybuilding Specialist. Mind you, the Bodybuilding Specialist course is taught by Josh Bryant. As in the author of Amazon bestseller Jailhouse Strong, Josh Bryant who has an MS degree in Exercise Science so, I allow me to weigh in on this. Correlation does not automatically mean causation but there’s more than enough evidence that supports that you can’t get bigger without getting stronger. There’s a reason EVERY calisthenics athlete has admitted that they didn’t get bigger until they started adding more weight through weighted calisthenics and eventually free weights. Now, the ONLY time you’ll see a guy who’s strong as hell but does have size is when he’s not doing even volume. Subsequently, the calisthenics athletes that I mentioned before did the necessary volume but just got more ripped. They didn’t get BIGGER until they did the things I mention above. So what’s the solution? Well, recent research shows that 4-6 weekly sets per muscle group is the minimum requirement needed for hypertrophy to occur. And I’m sure that we all know by know that progressive resistance training is the key to getting stronger. Combine both progressive overload with the minimum requirement needed for volume and you’ll achieve both size and strength 🤷🏾♂️
lemme just point out that the 150 pound powerlifters can bench 4 plates because the 200 pound powerlifters can bench 5 plates, so you can't say "strength doesn't mean growth" cuz powerlifting and bodybuilding are 2 VERY different sports, so progressive overload is the ONLY way you can know that you are getting bigger
This seems to go against the "PR every session or every week" thing that Dr Mike says. That leans directly into chasing the outcome, and if I didn't PR did I somehow fail? Also, how would I PR every week forever? I really like what they've talked about in this, it's an important wakeup call to remember that the outcome is not what causes growth. It's the result of the work you're putting in, so chase the stimulus, not the outcome. I'm going to stop trying to PR every week. One, because I don't and it makes me upset, and two, because chasing the PR does what Dr Mike says it does - changes my technique a bit, puts in a teeny bit of cheating just to get that extra rep. It's just not sustainable. I hope Dr Mike can clear up this discrepancy though, I'm confused, but I do have the guidance I wanted out of this video.
Doing volume with RIR builds strength and increases the ability to approach failure. Slowly increasing increases your ability to express that strength and train it. That's peaking in a higher rep range and training towards maintaining muscle and allowing you to approach failure and growth. Expressing peak strength week after week without that eb and flow is a mental and physical skill that requires a program that's balanced with those variables in mind. I think the RIR/failure system fails folks who don't understand where they're at within those peaks and valleys of practice, performance, recovery practice, perform, recover.
Thanks for covering this deep strong subject. I was thinking today if getting stronger in dumbbell press indicate 100% am getting more hypertrophy!? I think no because 8 month ago i was stronger in dumbbell press but my chest size was smaller.
I got an impingement on my right shoulder from doing dips, now I went from doing dumbbell presses with 110lbs per side to currently struggling with 25lbs. 😔 It is very strange because is not only the pain that’s limiting my pressing, but also the lack of strength, it’s almost like it when I press the dumbbell I also press a switch to turn off power on my arm. Stretching and strengthening the rotator cuff has helped tremendously with the pain, but it seems like it’s gonna be a long road ahead to recovery. Any additional tips will be well received .
Don't aim to beat each workout's numbers. Try this: pick a weight you can JUST complete your chosen set/rep scheme (like 5x5, no failure) and use that weight for a solid month or two. Focus on perfecting your reps (form, speed, contraction, and all that good stuff). Once that month or two is up, bump up the weight and repeat the process.
Dr Mike, can you make a video/video series explaining all of the minutia of bodybuilding prep/peaking? I’m trying to do a show in May and can’t afford a coach, so I’m trying to absorb as much information as possible
There’s better channels for this. Dr Mike has no successful experience with contest prep. It’s very different than just building muscle (which he’s also backtracking on everything he’s brought to that table)
Need Advice: Been lifting for around 20 years. Done it all (casual gym bro, CrossFit trainer, power lifter, strength trainer, etc.). Looking to now focus more on hypertrophy and muscle definition. Would it be smarter for me to go with a heavy weight (let’s say for dumbbell chest press) that I can only do for 4-6 reps, or go with a more moderate weight that I can do for 8-12 reps? I’m thinking it’s the latter, but would like y’all’s opinions. Science is always changing it seems, and I’m not up to speed.
Depends on the muscles being worked and the particular exercise being done. What gives you the best stimulus i.e. pump perturbation soreness ... in my opinion of course.
Your muscles do not count reps, if you're going close to failure a rep range does not matter. Higher reps could be worse because of the increased fatigue from noneffective reps
If you’re looking into strength carryover then I’d look into Devon Larratt and what he calls Pumpkin training. He’s just starting training his Left arm again.
In BJJ I've rolled with some big unit PED gym bunnies, and I've been easily stronger. I've lifted natty for about 20 years i'm not massive but I can bench 300lb etc. So i dont think muscle size is always more strength.
Yes but that's a person to person bassis, those jacked guy you rolled with would have been much weaker before the gained all of that mass, and same as youself, if you were to put on another 10lbs of mass you'd probably be stronger again
Unrelated comment, but can you do a video on the new home workout machines that claim to be able to do everything like TONAL. Love your videos and they are very informative. Love you Dr. Mike 😈🥰
If you're progressing as fast as possible in a exercise (same form, intensity, etc), then volume (per lift≠per week) will not matter. If you do chest supported t bar row for 60kg 6 reps and on thursday you get the same weight for 7 reps you have grown. Of course you could be just getting better at performing the exercise, but that does not last long and the jumps in progress are bigger.
I think is insane thinking you can increase weight each week. Unless you are a completely beginner - even still is unlikely. This is a lie that people keep repeating
If you do small jumps in weight you can definetly. Like 0,25kg-1kg each time you definetly can. And if you don't do a shit load of reps in a set then a rep each time too. Also decreasing volume. There is no world where pure strength gain (no alternative form) isn't a sign of muscle growth
I am sadly obese and I have bought some dumbells and want to start somewhere. I have watched a dozen videos and feel like you would know best how I can start getting healthier. My doctor just said eat more apples..any advice is appreciated!
I always have to keep exercise order in my brain as well. If my lat pull-down is after a bunch of dead lifts _ yeah they're going to be lower. But the stimulus is still good.
Sometimes strength gains just mean you got fat, lol. My strength blew up like crazy on my dreamer bulk, even though i put on almost no muscle. And when i dieted off that extra fluff (still above 18%) all the strength went with it. Theres a reason powerlifters are crazy fat. And in the end, all that really matters in life isnt how much you lift.....its having big Dr Pak chest bouncers.
I'm not sure if it's good or not for what I do, but I only increase my weight once every 2 weeks. The first week I go low weight to high weight, hit my "max" for the week and i have a set of lets say 5 sets, 5 reps (muscle dependent). Then the second week, I start with my heavy from the week before and I lower it down to where I had started the previous week. But I set my sets and reps as 5 sets, reps x10, x11, x12, x13, x14 and I increase the volume of reps as I go down.
Can it be that it s an advantage for BBs to have a huge % of slow twitch muscle fibers (many reps, high volume, many hours a day). And for strength athletes (powerlifters, strongmen, weightlifters) it s important to have a huge amount of fast t. m. f. (few reps, sets,).
Ehh I think it's more nuanced than that. Performance on individual workouts is what drives long term performance/outcomes, but getting too hung up on performance on any one workout is counterproductive. It's about patterns and patterns require multiple entries to effectively evaluate.
As long as I am absolutely spent and the muscles worked have reached exhaustion?I KNOW I did enough and it was heavy enough.Gotta stop obsessing about the weight.I never understood why anyone is willing to compromise technique just to pump the heavy weight.Unless your a competitor in power lifting.Why not just obsess about the quality of each rep,Vs.how heavy you go.
"Sacrificing the stimulus in pursuit of the outcome." I've never heard Crossfit described more succinctly.
and ego lifting
Bro I can do 100 flopping pull ups.
Know what's funny? CrossFit done correctly does help with overall strength, explosivity and cardiovascular health
Is it as good for hypertrophy as the gym? Hell no
@@youdontknowme9068 The idea and broad scope of crossfit is great. Its just that somewhere along the way they lost the plot and went all in on intensity and ego lifting style vibes at the expense of everything else. Its been years since I've checked in so I don't know if they've changed things to be more inline with inducing the broad spectrum of adaptations more logically.
Ima Mike my Israetel to this one
Nice first comment. Please pin 😂
Who up miking they israetel ⁉️
I'm going to Josh my Pelland to this comment
I accidentally Israetel-ed my Mike... please send help
Damn mikes fans just copy coach Greg’s comment section.
I needed to hear this. I beat myself up if I can’t match or exceed my previous week’s rep count. Thank you as always Dr. Mike!
I’m the opposite, I see physique changes but not strength really and see smaller people lift more and I beat myself up since my strength isn’t increasing but hypertrophy is.😂
same happened to me. my bench went back by 5 kilos and im livid. changing diet, workouts etc but my chest has never looked better
so its okay if we don't match our previous sessions's rep count?
@@GO2Maxx just stay positive with yourself, you’re in the gym putting in the work. 💪🏽
You shouldn't beat yourself up, but if you are not seeing improvements in performance that means you have plateaued and should change something. That could mean dialing your diet in further, making sure you are getting enough sleep, or changing your workout program.
The title is not clickbait, as many have said. It's the general message of the video, and there is a good reason for it; Low volume, high intensity training produces tangible week to week progress, while RP'S higher volume and, on top of that, gradual further increase of it, hinders strength gains. So, they are basically trying to tell to the viewer and consumer of their advice that there is no need to worry, all is good, trust the process.
I've been following Mike's advice for a while and got some gains. Six months ago, after seeing the Will Tenysson low volume experiment, I switched to 6-12 sets per muscle group per week, leaving 0-1 reps in reserve (usually 0) and got (and still getting) the best progress since my newbie days, a progress both in numbers and in appearance. Moreover, I am using a low rep range, 2-6 for big compounds, 5-10 for the isolation work. After six months, it's not super-compensation, it's just better training.
So yeah, chasing week to week strength progress in a 3-10 rep range, without changing exercises or technique, is the best way to make sure you are gaining muscle or not losing it during a cut. It's the best way both in the short term AND in the long term. At least, that's what I've experienced.
I'm an older guy (59) who's working more toward strength than hypertrophy, but I definitely can feel some muscle gains, especially in my arms and upper back. I appreciate all your content, even if it's not exactly what I'm going after.
Thank You Greg
Blue lobster pipe drop
@@BrainRotVideosAF Fart noise, bad tan pic
Insert screaming mike leg extension
Can't wait for next month where new research shows strength is the most important factor.
I'm just gunna pick and put down heavier stuff
11:07 they would agree with your approach
I took a dive in strength for a year of hypertrophy work and now I’m repping my old maxes and my muscles are noticeably bigger. What’s best is that I’m going into my fourth year of lifting, but I’ve never grown this fast
My son is a competitive wrestler. He wants to get as strong as possible with minimum weight gain. Reaching his personal peak strength at his weight class is the goal.
squat, deadlift, overhead press, neck curls, neck extensions, dips, pull ups, rows, leg curls, pec deck flies, tricep pushdowns, zercher squat, zercher deadlift, bicep curls. i was gonna say bench but as a guy with some mma experience doing flies and getting strong as hell on them on the pec deck carries over better
As a natural lifter if you’re not getting stronger over time you’re not getting bigger. Strength gains aka progressive overload is simply the best way to track muscle growth. Neural adaptation will occur quickly and strength will rise faster than muscle but after you’ve adapted and increased muscle recruitment and figured out technique strength gains will track well to muscle gain
exactly. theres no big guy that isnt strong.
11:07 they agree
You must be a beginner or early intermediate
@@slee2695 who?
Yep, in the 5+ rep rante
Can we have some content focusing on Strenght Training? That would be nice.
he used to make content about it back in the day, but nowadays neither him or the majority of his audience care aboutt strength(pussies)
i asked that a lot of a times, not everybody is gay (bodybuilder)
Might need to find another channel. Hypertrophy is kind Dr Mike's thing. There's still a ton to learn, and ultimately, you're going to gain strength while getting bigger like 99.9% of the time (0.1% you mis-measure), but maybe to a lesser degree than with true "pure strength" or even power training. In general take what the Dr says and cut the rep scheme to 3-6 reps (to failure or 1-2 RIR), rest a bit more (aim to hit next set with minimal fatigue), and keep your volume a little lower. You can switch some exercises too--include more Olympic lifts for power and coordination, focus more on compound lifts and use accessory lifts to address weaknesses in your kinetic chain.
@dariusthunder @slogan0551
He has whole series’ of organized videos about strength training programming, everything you would possibly need to know including the differences between strength training and hypertrophy training. The series “strength training made simple” is pretty good. He has also collaborated with others in the strength training education community about how you can do both. Just use the search bar
Why not watch something like Mitchell Hooper or Sika Strength? Great channels.
Best RP conversation yet. Should be required watching for anyone spending any appreciable time in the gym.
I have opposite, I've been working my biceps for a year already and I can hardly notice any strength gains but massive size development
My question is. Does pure strength increase or decrease
affect your metabolism in the same way hypertrophy does?
Ima assume no?? Does technique and mind muscle connection require extra calories?.. it'd be hard to tell i suppose cuz strength and size are more intertwined than not
Are you progressively overloading weight or just increasing reps?
Are you new to lifting? If so, I assume those are newbie gains and you just need to challenge yourself with heavier weight. If the peak of your bicep doesn't feel like it's going to explode at the end of your rep range then you need to move up in weight.
@BuNnyDuDeDaRoO metabolism or the rate and efficiency of your metabolism would be more realted to your tissues rather then the sole efficiency and programing of your nervous system. Strength is of a physiological adaptation vs hypertropy which is a anatomical adaptation due to a physiological stimulus. More metabolic tissue = more metabolic demand. Strength alone would have little effect on metabolism in comparison but maybe the steps it takes to be more effective in Strength or building strength could result in metabolic changes. I would argue increasing those things that help increase strength would maybe have an effect on metabolism so theres a minor argument that strength can have an effect on metabolism indirectly, and hypertrophy has a direct and larger effect. But idk I'm just thinking outside the box I guess
@@BuNnyDuDeDaRoO Not resting metabolism, no. If there's no extra mass to maintain and you aren't doing any extra work, no more calories can be burned. However, you might burn 2-3 more per workout if you're lifting more weight (doing more work).
Clickbaity title? Yes. But the discussion was worth having.
TLDW: if you eat, sleep, and lift fucking hard you WILL grow. Stop worrying about your 1 rep PRs. Use the same lift throughout the majority of your time and see how those numbers go up over the period of months and years.
Israeteling my Mike harder than last time right now hold on
This channel is an absolute gem
I'm going to need more longevity tips for when the full podcasts with Josh and Zac get released in a few decades.
Amazing video!
I always keep a lift in that I've been training for at least 4 - 6 months. Strength increases in that lift at the end of training cycles have ALWAYS made me look bigger. Sure high fatigue will temporarily make me stagnate. But after a deload I always keep the strength.
Does this mean around the 5th or 6th month is when you finally see the strength gains?
TLDR: strength and hypertrophy gains are closely related in the long run but contrary to popular belief, strength gains are not a measurement of muscle gain in the short term
If on the top set, constant hypertrophy rep range, the weight on the bar increases = YOU ARE GROWING ( this podcast is like focusing on the tree but ignoring the forest) - this is true in cutting too, strength is the best indicator that you are not loosing muscle size.
The main point of this podcast episode was that what you've said is true over time, but not week to week, or possibly even month to month. There's too many factors to be able to say that there is an absolute correlation between hypertrophy and strength/performance in the short term.
@farmingthetnt8081 nobody who trains for hypertrophy thinks of short term, even week to week let alone month to month if your strength is decreasing (with constant volume and intensity) you are shrinking. I agree the variables can affect the strength, which means you need to reorganise and look for deficiencies in your training AND focus on the weight on the bar (it may not be the only guiding value, but it's the biggest when you think of natty lifters). I really believe this needs to be said on this channel more.
@@sumitchauhan6538 based.
I think they're doing the opposite. Because there are so many factors that go into strength gains you can't assume from one workout to the next that if your strength fluctuates that your muscle size is fluctuating. The strength gains on a day-to-day basis are the trees and the long-term muscle growth is the forest.
@@Sam-vf5uc I think what you are saying is absolutely true IF you are recommending this to a beginner (only there is these wild fluctuations in strength). When you start progressing , those pesky holes that affects your top set ( which provides the greatest tension stimulus) starts decreasing rapidly. What I am trying to say is if you want to bet your hypertrophy gains one of the best hand is the weight on the bar , then start discussing the caveats (the tree) , not the other way around. Beat the log book don't ignore it like what was said on the podcast.
Professional success and talent don’t necessarily go hand in hand. There’s many professions, including your own, where the professional isn’t successful because of their talent but because of their ability to sell themselves.
I progressively overload a certain body part to pictures of mike with hair every night
This actually outlines the biggest problem with most supplement or technique *bro studies* you see. Everyone tests and counts out the reps and trains for however long and then you see them after doing their set and they beat it by 1 or 2 and say the supp worked... Did it?
In the first test, they just did as many good lifts as they could until the burn hit. The mental fatigue is massive not knowing how long you'll go. But when they did the next test and they knew "Ok, I have to get to 9 reps" and they aren't putting in the same perfect effort each rep. They also aren't getting the mental fatigue. The mindset between 'go until you want to stop' and 'only need 10 reps' is just tremendous.
Remember that when you hear someone say "I tried XYZ and got 2 more reps!" Well of course they did. They had the target to shoot for.
idk why i watched this whole things bc i'm not focused on hypertrophy but this was a cool, informative discussion. thanks!
I would LOVE to see Mike collab with a well renowned strength/performance coach…an Eric Cressey or Gerry DeFilippo for a similar discussion
it feels really crazy that the question of weather hypertrophy contributes to strength is still open for debate.
Strength gains absolutely mean muscle gain, unless you are a noob.
Great conversation
I'd like to see more superhero theme workout plans. Those were fun.
needed this one, thx for the insight guys
I'll just stick to my caveman mentality.
"Me lift rock. Me strong. Me lift bigger rock. Me bigger strong."
The reason he fired you was because you didn't explain the rationale to your approach.
Love to see the meta analysis that shows as someone gets stronger they are NOT gaining muscle in the majority of the cases.
They are talking but not citing and or linking the studies
OMG JOSH PELLAND THE GOAT ON DR. MIKE!!!
I’d suggest doing a program like starting strength for 12 weeks and add 90lbs to each of your lifts, then take 12 weeks where you hold a top set of your 5 rep PR for each of those lifts. Do a set or 2 of backoffs with a percentage of that weight, and then do some machines, some cables and dumbbells, how ever you want to split it up. Then when that 12 weeks is up, go back to the strength program and do another 12 weeks of adding weight to a bar.
Strongly awaiting Lyle MacDonald's reaction.
I know on my example that nothing comes over night. I had to work really hard to build muscle and gain strength. It's not that I didn't know how to lift, I just didn't eat enough and I didn't eat right food. I had to invest in a meal plan. When I got one from OnlyMeal things started to get a lot better, and I realized what mistakes I have been doing.
Ok bot
I think that I have exactly the same problem as you and I am kind of stuck .. Could it be possible that you give some examples of what a typical day of eating looks like for you? And what are you macros/stats? Thank you in advance :)
I am also following their meal plan for 2 months. I lost 16lbs without workouts. I was in caloric deficit at 1870 kcal
Meal plan is the most important, IMO its more important than workout
Neurological adoptions pccur very early on in beginning an exercise. If you progressively overload that movement (assuming consistent technique) the overwhelming majority of that progress comes as a result of adding myfibrils (aka myofibrillar hypertrophy, the shit that makes up most of a muscle).
So yeah progressive overload is probably *the* best indicator of if a program is working or not.
So getting adequately sore and getting a robust pump each workout is a better proxy for hypertrophy gains, pretty much. Chase those things instead of pure strength gains in the context of a single mesocycle.
Strength is (relatively) easier and more accurate to measure than hypertrophy. Not everyone is comfortable with uncertainty. I think people sometimes devote more attention to the thing they can see and measure.
I love you man! No diddy ive learned so much from you this past 8 months LEGEND MIKE!!!!!
This was interesting. Glad I watched.
why is bros face so smooth
I don’t have a PHD in Exercise Science but I am a ISSA Master Trainer meaning I have 6 certifications: Personal Trainer, Nutritionist, Powerlifting Instructor, Strength & Conditioning Coach, Performance Enhancement Coach, And Bodybuilding Specialist. Mind you, the Bodybuilding Specialist course is taught by Josh Bryant. As in the author of Amazon bestseller Jailhouse Strong, Josh Bryant who has an MS degree in Exercise Science so, I allow me to weigh in on this.
Correlation does not automatically mean causation but there’s more than enough evidence that supports that you can’t get bigger without getting stronger.
There’s a reason EVERY calisthenics athlete has admitted that they didn’t get bigger until they started adding more weight through weighted calisthenics and eventually free weights.
Now, the ONLY time you’ll see a guy who’s strong as hell but does have size is when he’s not doing even volume. Subsequently, the calisthenics athletes that I mentioned before did the necessary volume but just got more ripped. They didn’t get BIGGER until they did the things I mention above.
So what’s the solution? Well, recent research shows that 4-6 weekly sets
per muscle group is the minimum requirement needed for hypertrophy to occur. And I’m sure that we all know by know that progressive resistance training is the key to getting stronger. Combine both progressive overload with the minimum requirement needed for volume and you’ll achieve both size and strength 🤷🏾♂️
lemme just point out that the 150 pound powerlifters can bench 4 plates because the 200 pound powerlifters can bench 5 plates, so you can't say "strength doesn't mean growth" cuz powerlifting and bodybuilding are 2 VERY different sports, so progressive overload is the ONLY way you can know that you are getting bigger
@adfil8818powerlifting is a height class sport basically, they all full their frame out just at different heights.
This seems to go against the "PR every session or every week" thing that Dr Mike says. That leans directly into chasing the outcome, and if I didn't PR did I somehow fail? Also, how would I PR every week forever?
I really like what they've talked about in this, it's an important wakeup call to remember that the outcome is not what causes growth. It's the result of the work you're putting in, so chase the stimulus, not the outcome.
I'm going to stop trying to PR every week. One, because I don't and it makes me upset, and two, because chasing the PR does what Dr Mike says it does - changes my technique a bit, puts in a teeny bit of cheating just to get that extra rep. It's just not sustainable.
I hope Dr Mike can clear up this discrepancy though, I'm confused, but I do have the guidance I wanted out of this video.
Need a “Learn to Draw” matchbook w Dr. Mike on cover #artgains
Doing volume with RIR builds strength and increases the ability to approach failure. Slowly increasing increases your ability to express that strength and train it. That's peaking in a higher rep range and training towards maintaining muscle and allowing you to approach failure and growth. Expressing peak strength week after week without that eb and flow is a mental and physical skill that requires a program that's balanced with those variables in mind. I think the RIR/failure system fails folks who don't understand where they're at within those peaks and valleys of practice, performance, recovery practice, perform, recover.
Well, I want both.
"Strength doesn't matter." It does if you want to be strong.
So are we supposed to get weaker to get bigger muscles?
Muscle size and strength are HIGHLY correlated.
They specifically mentioned that the mass gained from hypertrophy work enables greater maximal strength long-term
Thanks for covering this deep strong subject. I was thinking today if getting stronger in dumbbell press indicate 100% am getting more hypertrophy!? I think no because 8 month ago i was stronger in dumbbell press but my chest size was smaller.
Jesus. Every week something is flipped in this community I swear. Just lift y’all.
Legitimately insane people can have UNREAL strength for their size.
“Thank you, Mike”
My PRs are always after a 2 week break from lifting
"you're gonna have a bad time". Was that a south park reference?
Of course it does you have to up the workout my goal always is to be sore so intensity has to increase every body part
Good, I don’t want my arms bigger than 16” again
You have to react to Leonidas Arkona, he is the German Larry Wheels
Can we get a video on lengthened isometric holds at the end of a set?
I got an impingement on my right shoulder from doing dips, now I went from doing dumbbell presses with 110lbs per side to currently struggling with 25lbs. 😔
It is very strange because is not only the pain that’s limiting my pressing, but also the lack of strength, it’s almost like it when I press the dumbbell I also press a switch to turn off power on my arm.
Stretching and strengthening the rotator cuff has helped tremendously with the pain, but it seems like it’s gonna be a long road ahead to recovery.
Any additional tips will be well received .
Nothing to lose tip: try collogen protien. Helps rebuild and strengthen cartilage and tendons, helped my shoulder massively
I don't do progressive overload because I'm too lazy to go get the weights and change them so I do whatever is on there
progressive overload is just the stimulus going up over time. it doesnt have to be intentional if on average your ability to move x weight is going up
Lore accurate mike in the thumbnail
One of the best examples for strength doesn't equal with (huge) muscles is Anatoly, the cleaner....
For everybody muscle growth changes and the rate, especially for naturals. Also he probably rarely trains to failure, because he powerlifts.
Mike keeps dropping fucking quality content everyday!
6:33 "they're not looking at the BIG picture"
I see what you did there
4k video please 🙏🏾🙏🏾🙏🏾🙏🏾🙏🏾🙏🏾🙏🏾🙏🏾
Don't aim to beat each workout's numbers. Try this: pick a weight you can JUST complete your chosen set/rep scheme (like 5x5, no failure) and use that weight for a solid month or two. Focus on perfecting your reps (form, speed, contraction, and all that good stuff). Once that month or two is up, bump up the weight and repeat the process.
Yeah no thanks
For me, I want to build strength, but not muscle (except for my glutes, I want to build both strength and muscle there).
Dr Mike, can you make a video/video series explaining all of the minutia of bodybuilding prep/peaking? I’m trying to do a show in May and can’t afford a coach, so I’m trying to absorb as much information as possible
It's simple. Drink gatorade, eat giant bowls of cereal, and most importantly, get a good tan.
There’s better channels for this. Dr Mike has no successful experience with contest prep. It’s very different than just building muscle (which he’s also backtracking on everything he’s brought to that table)
Need Advice: Been lifting for around 20 years. Done it all (casual gym bro, CrossFit trainer, power lifter, strength trainer, etc.). Looking to now focus more on hypertrophy and muscle definition. Would it be smarter for me to go with a heavy weight (let’s say for dumbbell chest press) that I can only do for 4-6 reps, or go with a more moderate weight that I can do for 8-12 reps? I’m thinking it’s the latter, but would like y’all’s opinions. Science is always changing it seems, and I’m not up to speed.
Depends on the muscles being worked and the particular exercise being done. What gives you the best stimulus i.e. pump perturbation soreness ... in my opinion of course.
Your muscles do not count reps, if you're going close to failure a rep range does not matter. Higher reps could be worse because of the increased fatigue from noneffective reps
@@justinmininger5973nobody is really different and mechanical tension is the best stimulus for growth.
@ right on. I go to failure on every rep of every set. Around 24 sets per muscle per week.
Anatoly the gym cleaner: thanks captain 😱🤯
Instructions unclear, scheduled weekly DXA scans
Holy shit that guy he's interviewing is really beautiful...
Also josh is kinda hot too...
If you’re looking into strength carryover then I’d look into Devon Larratt and what he calls Pumpkin training. He’s just starting training his Left arm again.
In BJJ I've rolled with some big unit PED gym bunnies, and I've been easily stronger. I've lifted natty for about 20 years i'm not massive but I can bench 300lb etc. So i dont think muscle size is always more strength.
Yes but that's a person to person bassis, those jacked guy you rolled with would have been much weaker before the gained all of that mass, and same as youself, if you were to put on another 10lbs of mass you'd probably be stronger again
Time to download my new personality.
All i feel is rage 😡 (some distorted face of Mike)
Thank you Greg
@ (shows a protein bar)
Unrelated comment, but can you do a video on the new home workout machines that claim to be able to do everything like TONAL. Love your videos and they are very informative. Love you Dr. Mike 😈🥰
Strength and muscle mass, be good to have the Cleaner on the show
I check the reps but only the week before as the app tells me to do weights that seem wiiild.. sure enough i usually hit the target lol
This question has been answered by physics a long time ago lol
If you're progressing as fast as possible in a exercise (same form, intensity, etc), then volume (per lift≠per week) will not matter. If you do chest supported t bar row for 60kg 6 reps and on thursday you get the same weight for 7 reps you have grown. Of course you could be just getting better at performing the exercise, but that does not last long and the jumps in progress are bigger.
Are 1 rep max lifts in a crowded gym considered as ego lifting? I have been doing this for years just to impress others.
So we should focus more on just form and stimulus’s first and then let progression come naturally?
Is this also a podcast I can listen to somewhere?
I think is insane thinking you can increase weight each week. Unless you are a completely beginner - even still is unlikely. This is a lie that people keep repeating
If you do small jumps in weight you can definetly. Like 0,25kg-1kg each time you definetly can. And if you don't do a shit load of reps in a set then a rep each time too. Also decreasing volume. There is no world where pure strength gain (no alternative form) isn't a sign of muscle growth
Calisthenics Practioner : tf bro
I am sadly obese and I have bought some dumbells and want to start somewhere. I have watched a dozen videos and feel like you would know best how I can start getting healthier. My doctor just said eat more apples..any advice is appreciated!
I always have to keep exercise order in my brain as well. If my lat pull-down is after a bunch of dead lifts _ yeah they're going to be lower. But the stimulus is still good.
This is why I only progressively underload
So every exercise u start training with the heavier weights and decrease with every set?
Dr. Mike, you're looking immaculate today
i am edging right now
Sometimes strength gains just mean you got fat, lol. My strength blew up like crazy on my dreamer bulk, even though i put on almost no muscle. And when i dieted off that extra fluff (still above 18%) all the strength went with it.
Theres a reason powerlifters are crazy fat.
And in the end, all that really matters in life isnt how much you lift.....its having big Dr Pak chest bouncers.
I'm not sure if it's good or not for what I do, but I only increase my weight once every 2 weeks. The first week I go low weight to high weight, hit my "max" for the week and i have a set of lets say 5 sets, 5 reps (muscle dependent). Then the second week, I start with my heavy from the week before and I lower it down to where I had started the previous week. But I set my sets and reps as 5 sets, reps x10, x11, x12, x13, x14 and I increase the volume of reps as I go down.
What about the old guy whose son was under a car and it fell on him and the old guy lifted the car to save his son
Adrenaline
Can it be that it s an advantage for BBs to have a huge % of slow twitch muscle fibers (many reps, high volume, many hours a day). And for strength athletes (powerlifters, strongmen, weightlifters) it s important to have a huge amount of fast t. m. f. (few reps, sets,).
Overload me Dr.Mike
So don’t focus on performance week to week anymore, it’s more like performance over the mesocycle/macrocyle? 🥴
Ehh I think it's more nuanced than that. Performance on individual workouts is what drives long term performance/outcomes, but getting too hung up on performance on any one workout is counterproductive. It's about patterns and patterns require multiple entries to effectively evaluate.
As long as I am absolutely spent and the muscles worked have reached exhaustion?I KNOW I did enough and it was heavy enough.Gotta stop obsessing about the weight.I never understood why anyone is willing to compromise technique just to pump the heavy weight.Unless your a competitor in power lifting.Why not just obsess about the quality of each rep,Vs.how heavy you go.
So you haven't increased weight in years, got it!😊
I'd rather look like I bench 500lbs than actually press it...