Getting Stronger Won't Help You Get Bigger
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- เผยแพร่เมื่อ 2 ต.ค. 2024
- Training for strength and hypertrophy is quite different, Dr. Mike explains.
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Bro is now my go to guide for ANYTHING lifting. Can't believe I didn't find this channel until only a few weeks ago. Thank you 🙏
And yet people have been building oodles of muscle mass before the channel existed or mike was born. So knowledge is all there. Nothing new under the sun except yourself
Yes! Same here, Dr Mike is someone I knew about but never knew I needed.
He's my go-to guide for telling jokes as well
@DarkoFitCoach And this makes it easier and more scientific. This optimizes and in many ways simplifies training as accurately as possible. Stop being jealous.
@@djbray7 dude many others wrote and made videos before mike decades ago. U just didnt know about it
I love how you teach us meatheads through examples that teach using both concepts that we know (like going to the club trying to get laid) and foreign concepts (like brushing our teeth). very enlightening.
i like that you wrote “trying to get laid” instead of “getting laid”. at least you’re honest
@@MC-nt7jz good point! I was about to ask "You can get laid without brushing your teeth? You must be sexy af"
Nothing to ask 'cause you covered everything for me and cleared up questions I was beginning to have. This some quality content right here
*is
@liamburns8554 omg thank you for correcting him I was so confused!!!
@@jimjones6901 no problem mate
@@liamburns8554 now it makes sense
Except how to get his app…. It’s not even in the App Store…
Thanks Dr. Mike, for compelling me into watching you say that hypetrophy training is best for hypertrophy training for 15 minutes
I always saw this guys thumbnail but I didn’t know he had this great a sense of humor. New fan.
Same I always assumed he'd be boring like squat U
“No judgements. As a matter of fact, kudos.” Lmao
So should I brush my teeth before the club or not, man, Jesus.
Bring a tooth brush to the club 😊
I love reading comments like this, it lets me know there are other viewers as messed up as me.😂😂😂😂
Hey Mike, I'm unemployed at the moment but I'm so grateful for the content you make and wanted to thank you. I feel like all the intuitive understanding of training I've gained in the last 10 years with your nuanced thinking and scientific principles has crystallised into a robust training philosophy and I am getting all kinds of gains.
Get a job
@@oz_peterlol
Because of Mike I am staying unemployed to get yoked
@@metalkicker23 Pretty sure he knows that too.
@@metalkicker23 Shut up.
“Hypertrophy and strength training are the same thing, because you can’t separate the two”
“Progressive overload causes hypertrophy, not the other way around”
“You have to build a strength base with the big 3 before training for hypertrophy”
And we wonder why so many beginners get nowhere from chasing numbers on the big 3 and half assing their “accessory” lifts…
At least they're told to do accessory lifts.
My first few years lifting (2006-2009) were completely hamstrung by 'experts' propagating the 'strength leads to hypertrophy' dogma, coupled with lower volume training minimalism, washed down with a (clearly made up) cautionary anecdote about 'curl bros' never making gains.
It doesn't have to be one or the other. For example, doing 5/3/1 most of the volume is coming from higher rep supplementary work with a lower weight, at the same time there is an all out set every week with a heavier weight. As long as you incorporate some heavy work in a routine, you can build both size and strength
I can think of a compelling reason, I want to be big AND strong.
Look at Josh Bryant’s stuff for powerbuilding
You get strong by training for hypertrophy (little known secret). The only thing you don't do is learn to apply it to specific low rep range exercises like bench, deads, squats. A person who trains for powerlifting will be weaker than a person training for hypertrophy (all things equal) in any normal day to day applied strength.
@@bradyhoeper7929 this is what ive always said. i also dont believe powerlifting transfers nearly as well to real world strength and endurance use as bodybuilding does. don't get me wrong both have their ups and downs but in real life most outside work or needing to use your body to achieve things you are almost always going to be limited by your muscle and physical endurance of doing certain things than by the fact you cant lift something really really heavy 1 or 4 times. in my opinion its impressive for about 30 seconds after watching a guy lift something super heavy a few times until you see they are now tired as shit and are sluggish at work. id much rather the lads who can lift generally heavy things and do it for hours at a time.
@@Grizzleburrr in that case, incorporate some strongman training. Lifting oddly shaped objects, bags etc. and then walking around with them is the ultimate real world strength. I was recently doing some concrete pavements and had to carry 50 kg cement bags, and I got rekt so hard because regular lifting just doesn't prepare you for that.
I wish i had this video 15 years ago. Would help me have less injury's for sure. I was thought lower reps are neeeded to grow stronger and bigger.(Starting Strenght etc).
Hey Dr. Mike, just wanted to drop a big thank you for your awesome content! I really wish I had found your channel sooner. It's crazy how much BS is out there in the fitness industry, and I've wasted so much time and effort on things that just didn't work.
Since discovering your videos, everything has changed. Your knowledge and passion for fitness are so evident, and I've learned a ton from you. As I'm getting closer to 30, I've realized how crucial it is to make the most of my workouts and not fall for all those gimmicks.
You've seriously saved me from a lot of frustration and confusion. Now I feel like I'm on the right track, thanks to your guidance. Your no-nonsense approach is refreshing, and I appreciate that you keep it real.
I wanted to let you know that I'm always trying to be mindful during my workouts, using good technique, getting full range of motion, and controlling eccentrics till technical failure. The concept of technical failure just blew my mind and it changed everything for me. I no longer injure myself during workouts, and I've shifted from lifting with ego to aiming for good stimulation with proper technique.
I guess my younger self wouldn't have appreciated your evidence-based knowledge, but now I'm all about it. Thanks again for everything you do, and keep making a positive impact on people like me. Thank you!
Dr Mike is the best channel I have found in all my years of lifting by far
I usually go for 1 heavy set of 3-6 reps on my first exercise and then I do the rest of my workout in the 6-30 range, most of it being between 10-20. A very few select exercises I've started to incorporate lengthened partials on, these are saved for the muscles than otherwise get no soreness or very little soreness with regular straight sets. For me this ends up being lateral raises and biceps curls.
Hell yeah, GZCL crew rise up
GZCL?@@Galuche1L1U
I’m currently doing something very similar. First set is 4 - 6 reps (to gauge my strength) and everything after that is 10 - 35 reps. Also incorporating some lengthened partials.
Number 1 best channel for a 60 year old beginner
I think the misconception is the heavier you lift from day 1 the bigger you get. But in reality it's the longer/years you've been training you've gotten stronger and with that time you also got bigger/put size on. There are out liars though that probably grow better lifting heavy vs lifting lighter/more volume and vise versa. With exercise there isn't one way or style that works for everyone across the board.
Well Naturals that are strong at bodybuilding excercises are generally Big ? Why? Mass moves mass, bigger muscles = more strength potential (unless you pull sumo, do exorcism arch bench and super wide stance low bar barely paralel squats)
15:34 this part sent me bro, dr mike is the absolute best💀
I find the 5 rep range the best balance for strength and size, for me. I never do more than like 12 reps on anything, besides chin ups, dips or other bodyweight/weighted exercises. I guess whatever you enjoy is most important. If you like just lifting heavy or light, go for it. Whatever keeps you motivated to get in the gym and lift.
You’re waffling and probably skinny
@@asvpxjase Waffling? I'm saying that rep range worked for me and I think it's best. But if you don't like that do whatever you keeps you motivated. And no I'm pretty jacked.
@@micker9830 because 5 reps is just a weird number in my opinion it’s almost too much for strength and too little for hypertrophy but if it works for you it works. It did work for me but my biggest gains are in 8-12 reps heavy reps
@@asvpxjase I agree higher reps are probably a little better for hypertrophy, but I like to balance strength with size. I will sometimes switch it up, to give my body a break from heavier weights. I'm not competing in body building, I just want to look good and be strong and 5ish reps is a good balance for me and what I enjoy. The main key is doing a routine you enjoy, consistency is the key.
@@micker9830don’t listen to that guy man just do what makes you feel good and get gains. It isn’t that complicated at the end of the day
dr mike looks like a real life doppo orochi from baki
😂😂😂u got me dying here
Super high quality professor lectures for free 🎉
When I swapped from powerlifting to bodybuilding I had a really unexpected learning curve. My recommendation for people making that switch is to spend 2 weeks just learning your new program, and not really worrying about whatever bulking cycle you’re probably itching to start. Once you get used to the program and the way of lifting, then add the diet and go all in, or else the first few weeks will be kind of a wash and you won’t make the best use of your caloric surplus. If you’re getting into bodybuilding and are going to start by cutting, I would actually stick with powerlifting until you’re at low BF%, because maintaining strength in the cut sets you up for bodybuilding success more so than trying to do hypertrophy exercises to bodybuild in a caloric deficit.
Does a caloric deficit not affect strength gains as much as it would affect hypertrophy? I'm relatively new to bodybuilding. I want to be both strong and bigger honestly, but I'm kinda fat still and I'm worried cutting back on my calories is going to stunt my progress in either
@@thomasfisher763 I would just focus on one goal at a time. If you feel you’re too fat, just focus on cutting and maintaining strength in the cut. In the last year I have gone from 18% BF down to single digits to cut, then when I did my first bulk I ballooned back up to 18%, then cut again. I had a lot more muscle after the 2nd cut. Moral of the story is though that it’s most efficient over time to focus on one goal instead of trying to do everything. Maybe you really can “maingain” or build muscle in a caloric deficit, but the progress would be so slow and hard to measure it wouldn’t be worth it.
@Electric_ ok thank you very much!
Now that's a click bait title. You mean strength training over getting stronger.
Being able to lift a heavier weight for the same reps and sets will mean you've built muscle 90% of that time
Hey there! General question for the community: what about the reverse? Does including a hypertrophy cycle in a strength program make sense? I heard someone say that the strength of the muscle is capped by the size. So you can increase the strength and muscle density to a certain point, but beyond that you need to get a bigger muscle to reach that next level. Then they suggested including a hypertrophy cycle in my general strength training. Is this backed by science, or more broscience?
I learned a new word. Potentiate. I love this channel
Hey Dr Mike
Glad that YT Algo Recommended Your Videos
I watched several of your YT videos about Glute exercises
As I am Quad Dominant, Here what I gather to create a Focus & Growth Glute Program
Don’t hesitate to correct me
1/I will start with Bulgarian Split Squat on Smith Machine
=>Back leg on a Bench
(I feel more my glute when my back leg is on a bench Vs Front Foot Elevated: don’t know why…)
*3 sets of 10-20 reps per leg
*Moderate weight
*Pause at the bottom
*Rest between each Leg
2/Hip Trust Machine:
3 sets of 10-20 reps
*Light Weight
*2sec Hold Top &squeeze glutes
*30 sec Rest
3/Modify Deadlift : 3*10-15 reps
=> Bend Beginning with relatively straight knees
As go down, let the knees come forward just enough not a big bend
Pause at the bottom
What Do you Think of the program?
I must have missed your video talking about « Kick Back » exercice & « Hip Abductor machine » for the « side/round » booty : is it useful to do it?
Thank in advance for your feedback
This is so facts. I was deadlift 680 and benching super heavy but looking in the mirror I was kind of swole-ish, but when I started a different workout plan not focused on strength people kept telling me how swole I looked. I found it insane.
The injury risk is on point..I add a lower reps mesocycle for 3-4 months to get stronger, and improve my technique, as a foundation to further improve my next hypertrophic phase..and right at my last peaking high bar squat session, everything feels great, but after the lift, i felt tingling at my toes, apparently I’ve hurt my disc..and heavy squatting would probably out of the picture for a year..running and cycling compromised…it just doesn’t worth the trade off
I just discovered your channel. Thanks for the information. I've always wanted to develop strength and endurance while not getting bigger. When I was young, I lifted heavy and did cardio, but I still gained 40 lbs of muscle. This explanation helps. I'm hoping to maximize strength and endurance without size gain, but I just seem to bulk up quickly.
Strength training is just abusing leverage to reduce the strength requirement 😂
Could you address Paul Carters arguments in regards to sets of 6(-) being less fatiguing and using the Beardsley models, being more appropriate for only training the stimulative reps? Great video, thanks Mike
This
not familiar with those claims. But... how close to failure are you supposed to get on that 6 reps?
@@MHNK77 failure
All you have to do is test things out for yourself. It’s pretty well established that training with high reps on big movements is more fatiguing than training with more moderate reps of 5-8. Just go do a set of squats close to failure using a set of 15 and compare to a set of squats close to failure using a set of 6. Report back which is more exhausting. You really just have to find which rep ranges work better for you for different movements. As a general rule, big compound movements are probably better performed in a more moderate range while isolation lifts are better in a higher range. Using really heavy weights for isolation work tends to not feel so great on the joints whereas light weights on big movements are systemically exhausting.
@@Soccasteve Interesting. I've been thinking this in my head recently. Low reps with high weight feels less exhausting and I often feel more sore.
Scott looks incredible on that thumbnail🎉
Kinobody been real quiet since this video dropped
😂😂😂
That outro 🤣🤣 I love u Dr. Mike, please never change
I just bought your app, I'm sure it will give me everithing that I need to start my bodybulding path but I mostly bought it as a way to thak you for the amazing content, the honest inside of your experience and mostly for the dad jokes.
Let's begin!
Damn so all that strength training I did as a newbie set me up for these big succulent shoulders I have? Good Show!
Strength training for a couple of years, just now switching to higher volume lower weights. Definitely hits the muscles different. Did high volume chest five days ago and I'm still lit up. Looking forward to seeing the results of bodybuilding over time. Love this channel!
Stick to strength training, it's more practical.
@@ryze9153who asked u nerd
@@ryze9153 Preach Brotha (he can do whatever he wants but im just agreeing with the sentiment that strength training is more practical)
@@jaredbowen3527 I don't even remember making that reply. But umm, disregard what I said cause I don't believe that I agree with my own statement anymore.
17:10 imagine going on chaturbate like a degenerate and the first video that comes up is some buff dude talking about weight lifting.
So I can literally curl 40lbs and get bigger instead of curling 70lbs to get bigger??? What??? So I should bench 100lbs not 200lbs
I start >30lbs this week. I have finally been able to reach 6 days a week. The fatigue you feel is minimal but the pump and sore are maximum.
Regressive Underload
Yo, Dr. Mike! I've been watching your videos for a while now and I've learned a lot. This video was really eye-opening for me. I always thought that getting stronger would automatically make me bigger, but now I know that's not the case. I'm gonna have to start focusing on my hypertrophy training if I wanna see some real gains.
Thanks for the video!
You are going to give Mark Rippetoe a stroke with videos like this
What I like to do is warm up to a top set of 5, then do 2 back off sets where I drop the weight 10% on each set. So with that example I’m doing 315 for 5, 285 for 6-8, 250 for 8-10. Then the next time I try to add 5 lbs go to 320, then back offs of 290,255 and so on. If I get to where I can’t get 5 reps on the first set, I’ll drop the weight to the last load I COULD get 5 with, and instead add a rep. So say I didn’t get 320x5, I go to 315x6. Then the next time 315x7, all the way up until I can get 10, or fail. THEN I go for 320x5 again. But always those two back off sets for reps. That way I can keep gaining strength, but I get the volume for hypertrophy too. I follow the starting strength template, but I always add an isolation or two after the main lifts and take those to failure. I’ll either full body every 3 days, so a Monday, Thursday, Sunday, Wednesday, Saturday… or I’ll split it up into a pull and legs Monday, push Tuesday, day off repeat Thursday Friday.
Always looked at it that power lifting cycles if for impressing from the number on the weights. Volume training is for impressing with the tape measure. 👍
How about mixing both? across sessions. (I do weight training mainly for rowing, but also would like the aesthetic benefits of hypertrophy)
I’m glad me and Dr. Mike are still friends after this video.
An entire video on the relationship between muscle mass and strength would definitely be an interesting watch, fat mass too for that matter. Strength athletes are consistently stronger than bodybuilders, but the heavier weight classes in either sport are also consistently stronger than their respective lighter classes, suggesting muscle mass at least contributes in some meaningful way to strength.
That being said, competitors in the open weight classes in strength sports generally have high body fat levels, which seems unintuitive, after all, if Jesus Olivares lost 20kg of body fat but kept all of his muscle mass, shouldn't he be able to squat 20kg heavier? The fact that this isn't the case (if it were surely all overfat strength athletes would do so) seems to suggest that either fat mass also contributes to strength (which again seems unintuitive) or that the recovery benefit of eating as much as possible, and the training benefit this recovery provides, outweighs any performance loss due to added bodyfat. This calls into question whether it's really the added muscle mass in non open weight classes that actually accounts for the extra strength, however the fact that athletes in non-open weight classes maintain low bodyfat suggests that muscle mass is specifically important for optimising strength:mass ratio.
Then there's the question of genetics and pharmacology. How does pharm protocol differ between strength and hypertrophy? How much genetic overlap is there when it comes to fiber count and type?
Finally, practical application: when training for strength, if you hit a plateau and want to add lean mass to overcome it, is it beneficial to have mesos where you focus on hypertrophy, with better muscle:fat gain rate, or is it more optimal to gain the mass just with strength training, potentially requiring more mesos and cutting phases, but with the benefit that your focus remains solely on strength?
More Muscle makes you stronger, but getting stronger might make you bigger but not as big as you could be.
Bruh, relax. It is not that god damn serious holy shit. I mean lift some heavy weight and move tf on.
@@Classicalliberal85it does go both ways yes, but strength is always more important I mean come on. It's what I care about at least. Strength, power, and speed. And im not exactly a fuckin athlete, those are just the physical attributes that I want.
@@ryze9153 im just saying that strength training will disappoint u if u want to get bigger whereas hypertrophy training will increase ur strength even if u don't train for strength as a bigger muscle can produce more force
@@Classicalliberal85 I don't even have the genetics for size. I'm pretty sure I'm best off trying to be as strong as i can. And yea I know a bigger muscle is usually a stronger one. But in strength training, you'll really get stronger than doing hypertrophy and I also believe strength training makes the muscles denser. That could just be me but myofibrillar hypertrophy which is basically strength training is what actually recruits, grows, and strengthens the muscle fibers themselves. Hypertrophy is a bit overrated if you ask me. Just my 2 cents.
So this is a super specific question, but thought of the scenario while listening. Let's say there are two 18 year old dudes fresh out of high school. Both 5'10 170, neither can even perform one pullup. They challenge each other to see who will be the first person to be able to do a set of 20 pullups. They also say that they both want to be 180lbs at the same body fat percentages they are now. One guy chooses to use say 60% 1rm for sets of 15-20 on the assisted pullup. Slowly increasing weight until he can get a set of 20 with his body weight at 180. The other guy chooses 80% of 1rm for sets of 3-6. Slowly increasing weight until he can do a set of 3-6 at body weight. Then switching to using body weight pull ups for 3-6, 4-7, 5-8 etc until a set of 20 at 180lbs. So in this scenario it's shorter term but includes both some muscle building and strength building. Who would be most likely to win? Actually just realized I should have maybe just said 2 identical twins, whatever.
I’ve been learning a ton from your content here on rp channel for the past year, and your fat loss lecture about diet peroidization helped me break through a plateau and reset my diet fatigue. With your help I was finally able to achieve my long term goal of attaining a 6 pack.
Thank you so much for all the content you have provided at no cost.
you look unwell
Just gotta love Dr. Mike and the whole RP team 🙏🏽❤️
So powerlifting is basically mindless unless you’re sponsored athlete. Got it 👍
When using weights in the hypertrophy range , even then you would need to "progressively overload" to maximize muscle synthesis. This essentially would correlate to strength gains as well as muscular. There are synonymous.
Yeah, this guy works with enhanced dudes all day long and is now overthinking the shit out of this. Bigger guys lift bigger weights in general for a reason.
Well since you told me to specify to get the RP app, I spose👍
Finally a detailed explanation getting stronger must be a goal but the main one is adjusting your hypertrophy workouts based on your genetics
why would you adjust based upon your genitals? What on earth is going on down there that requires adjustments.
@@doyourownresearch7297tf he said genetics lmao
Ever think about doing stand up? 😂
Stimulus to fatigue ratio is a term I’ve come to love when it comes to exercise selection, and when you mentioned about selecting exercises that create a lot of internal tension vs. external, this came to mind.
As a trainee who prioritizes strength overall, I’ve found focusing my supplementals and accessories on exercises that do focus more on the internal tension versus external, my overall strength still increases, yet I gain more size as well, setting me up for more potential success in strength as well as the @engine” powering my lifts is now bigger.
What do you mean by internal and external tension
@@muzzammil4869 The easiest way for myself to understand it is this: Internal tension = mind muscle connection, external tension, heavy ass squats, deads, bench, etc. Obviously the two intertwine, but certain exercises, variations, and modalities of training prioritize one over the other for different end results.
What about the other way around? Do hypertrophy blocks help strength training?
Jimmies will be getting rustled.
Dr. Mike! Please put this purple shirt up on the RP store! I'll buy it immediately!
Is it beneficial (or at all reasonable) to include strength building and hypertrophic rep ranges within the same muscle group workout? e.g. 3x4-6 on flat bench, then 3x10-15 on an incline press during the same workout?
I wanna know this also?
"I could start to fight crime!", nice line 👍
Facts. I like to strength train because it feels good to be stronger. Strength is a skill at the end of the day, youre trying to be as efficient as possible. Hypertrophy training by contrast is inherently inefficient by design. I train heavy compounds because i want to be stronger at them, not necessarily to build significant muscle mass
Yes, strength is a skill...you are training your cns (central nervous system)
Same
Yes but also no. There's benefits and downsides to both training styles. If you only ever lift lighter and more reps you'll be great at endurance but not so good at all out strength. The opposite for strength straining, if you only ever train to lift as heavy as possible you'll always do so in very few reps with big rests meaning you'll likely had bad muscle endurance. So in the real world setting it depends if you want to lift a few very heavy things a few times, or lift many many decently heavy things for a long time. Really depends on what you what out of your training
Before I got my little bar, powerlifting style squat to increase, I did a lot of quad, dominant and focused, barbell, squats, and smith machine, squats, to bring up that lagging area. Again, if you’re not hyper focused on one goal, they really work synergistically
I love deadlifting heavy, and i do a mixture of low reps and higher reps. Its just fun for me. Is it the best of growth? Maybe not but deadlifting is something I just enjoy
Pretty sure Scott’s coughing was a sign of him being kept against his will and begging us viewers for help
Classic split is extremely boring for me, so I've gathering some hypertrophy aspect from bodybuilding into my strength traning routine by applying the Jim Wendler's 5-3-1 BBB program. It sounds like marketing, but I feel like it works for me. Great video, thanks Mike!
5-3-1 is extremely boring 🥱
I think using a, like Bromley would put it,a base phase and a peak phase provide most people with alot of benefit though. For one, it allows the trainee some novelty. At the end of either phase, I always LONG for the next one. I think this helps with the mental aspect alot, even if it might be suboptimal.
You’re exchanging your training adaptations for entertainment.
Beta
Bromley is talking mainly from a strength sports perspective, and he acknowledges that bodybuilding and hypertrophy becomes it's own separate adaption and specialty.
@the_man_emperor_of_mankind yea it is from a strength perspective no doubt, which is also what I train for. I just find alot of really good overlapping knowledge between Mike and Bromley.
@@Schlook true
@@soonaheroyou’re typing shit on a TH-cam comment. You’re not qualified to label others as beta.
@alex leonidas
Pretty sure Alex got bigger ever since he started doing more exercises north of 5 reps close to failure :)
I remember watching a video of his in 2016 or 2017 i think, and he did 10 sets of 10 reps with the same weight throughout on hammer curls, and then a few weeks later made another video, in which he mentioned his lagging biceps. Like, no wonder! Most of those sets were junk volume and not close to failure. I think he did something similar for tricep pushdowns, taking the advice from Matt Wenning, which would work fine for the purposes of powerlifting (I think... but what do I know, I'm not a powerlifter), but he did the exact same thing for his purpose of building bigger arms, which of course failed.
But ever since he minimized the amount of junk volume he was doing and started training consistently close to failure, he got 17 inch arms, which is crazy good for a natty
Ive been watching him for close to 8 or 9 years or so, and the fewer singles, doubles, and triples he did, the bigger he got. I mean, if you watch his recent videos he even recommends lifting in the 5 to 7 or 8 rep range (even for isolation lifts, which I don't agree with because of how taxing they can be for your joints, but whatever), which is still a part of the hypertrophy rep range (that being 5-30ish)
If calisthenics tend to be lower weight with higher reps, why don't they also produce the same hypertrophy result? Are the reps too high, weight too low, or is it the lack of isolation in compound calisthenic exercises?
Happened upon a comment in a twitter post that mentioned RP. Can’t believe my algorithm never picked up on this channel . Absolutely quality information
Mike great work! But Scott's joke was my favourite part of the video😂
One question, though. Is it more beneficial to finish a set of 5 reps further from failure compared to a set of 10 reps? In other words, does the RIR principle work the same on both ends of a rep range?
Bulking ? Do less reps
Cutting ? Do more
I agree. I weigh 155 pounds and can lift and pull things that a large-framed guy can lift and pull, but I look like a little twink.
I got bigger FASTER, doing MAX OT of 4-6 reps and incorporating Compound movements, and resting 3-4 minutes between sets. But on Isolation exercises, do between 8-30 reps.💪🙂👍
Yup. Get strong on compound movements, you'll pack on muscle cuz a muscle can only be SO strong before it has to grow. Add in 8-30 reps for accessories and yeah, you'll get big.
by far my biggest size gains came with my biggest strength gains on Bulgarian style training. daily squats, pretty much daily benching, very limited accessory work, and nary a set over three reps. eventually the volume did get reasonably high; sometimes after a squat single I might be doing 5+ triples which becomes a lot of weekly volume, but even when I was doing very little volume earlier in the process, I was gaining mass like crazy. it makes me very skeptical of anyone who wants to convince me to get big by being weak lol
I would love you to make a video specifying the meaning of "joint healing". This seems to be a much used but rarely clarified term. I feel like the community could profit a lot from knowing about the possibilities and limitations of healing in the connective tissue.
The very simple answer is that connective tissue doesn't get much blood supply normally, and thus not much of the metabolites needed for healing or growth. By doing movements that force blood into the area by pumping the muscles surrounding a given joint (with a light enough load to avoid further inflaming the joint), you increase the volume of metabolites and nutrients reaching the joint, promoting faster healing. There's much more to joint health than just that, but that's probably the biggest thing commonly referenced in the fitness industry.
@@Tan12Thats kind of my problem because, as you said you can recover from an inflammation by using the joint with light loads (eg walking or working out very lightly) but you cannot heal lets say a atrophy in the menisci or a torn acl. You need surgery for that, since cartiledge and tendons dont grow at all after you are a grown adult, and it will almost certainly never be the same. I think the term gets thrown around a lot and it gives young trainees a wrong idea about the limitations of joint recovery.
I like the way that you put your words "strength training doesnt add growth but potentiates the future hypertrophy results". This has been my experience. I played professional sports up until my late 20's - had children and sort of let working out slip to the wayside. After getting back into lifting 7 years later, I took my limited knowledge and used this approach. Starting strength 5x5 until I plateaued on the lifts and then started to add accessories to add 'mass'. After a few months I'd continue with a strength oriented schedule again and I was surprised by the mass and strength gained from this approach.
As always, Dr. Mike - taking some of your nuggets to advance down the path!
Currently in week 6 of my 5x5 strength routine. Planning on doing this until I plateau and then something similar for size after. Glad to hear it's worked for you and got me excited for future results
@@dougdistel2267 I mean, if they used to be a professional athlete, a lot of it is probably re-making old gains and muscle memory.
@@TRXSTA38 definitely, but the timing of his routine and age range feels similar to my experience. I got really into powerlifting in college until my mid-twenties, then took the better part of a decade off from seriously being in the gym. Within the past year and a half I’ve been getting back into it, and so far I’m excited for what the results have been and where they’re going. Personal growth is the name of the game 💪
@@dougdistel2267 That's great, dude. Wasn't trying to be discouraging, just didn't want you to have unrealistic expectations if that's what this was. Sounds like you have some of your own muscle memory to take advantage of. :D
Starting Strength is 3x5
When I've personally seen increase in muscle size, it's always been in conjunction with strength increases. On the contrary, when focused more on volume and training with lighter loads, I've not seen nearly the same results. I've personally found mechanical tensions to failure be the biggest driver for growth in my own physique.
maybe you're not approaching failure as much as you think when going lighter?
Failure with heavy weight feels waaay different that failure with light weight
Over my many years of training I've found progressive overload to be the key to muscular size.
During the years i did purely strength training the only thing that increased was injuries.
Isn’t progressive overload exactly what strength training is?
@@one23four68yes it is its pretty clear this person doesnt really know what he is saying
@@one23four68 progressive overload can be getting a couple more reps with the same weight over time
So progressing overload doesnt increase strenght? Then what is exactly progressing for u to be able to life more if not your.....strenght?
@@one23four68 i assume he's talking about double progressive overload or maybe triple etc
Dr. Mike is like the Red Reddington of the fitness world.
Always thought this didn't expect to see a Blacklist fan in the comments lol
I'm primarily an endurance athlete, so I'd love to see Dr. Mike talk with Dylan Johnson on his channel about strength training for cyclists et al. Dylan has done several videos on the subject, and incorporates published studies into his videos, so I think they'd be a good fit.
Just get stronger mate. Theres no special exercise per se. You and others believe that fool way too much with “evidence based” so long you are targeting the right muscles, it will improve your power and cycling economy.
@@PhiyackYuhstrength training for cycling is an interesting topic. I used to be at a reasonable high level in cycling and before that rowing. For rowing strength training helped a ton however for cycling i was at my absolute best when i did nothing but cycling. Was doing around 20 hours a week.
I only cycle once or twice a week nowadays, my focus is strength training now. My legs are way stronger than in my cycling days however for endurance cycling performance it doesnt matter much. The same wattage i was able to hold for 4 hours i can now only hold for 2 despite my legs being a hell of a lot more powerful when it comes to weights.
Training legs doesnt really benefit you that much as an endurance cyclist. You gain sprinting power but for overall performance you are better off just grinding hours and hours on the bike. Also its very hard to combine the two. You dont want the leg training to take away from cycling recovery.
Only way to get in som leg work without compromising performance would be off season i guess. For a track cyclist it would be different of course.
It's an interesting concept, but I don't think it holds up. I agree that there is no scientific literature (currently - although I obviously don't know every single paper by heart) to back up the claim that some intermittent strength training is inferior/superior, but this isn't saying much. The 'bros' knew that a high protein intake was the way to go years before it was confirmed by research, just to name an example.
As an amateur economist (and I do stress the 'amateur' part here, after watching his podcast with Chris Williamson), undoubtedly Dr. Mike is familiar with the law of diminishing marginal returns. Broccoli strictly dominates cauliflower in every relevant aspect when it comes to the nutritional profile, so in theory you would never consume cauliflower if you could instead consume broccoli (ignoring taste-related reasons and the fact that this is probably an unhealthy attitude to have towards food bordering on orthorexia). That being said, nutritional science doesn't have full information on every single co-factor interaction or compound in every single food, so one may argue that it may be better to consume cauliflower one day of the week, with broccoli on 6 others. There is no actual evidence for this, rather it is inferred. Any argument for the principle of specificity is somewhat countered by the law of diminishing marginal returns. It is why assistance work exists and why boxers also do a ton of running, sledgehammer work and so forth instead of just boxing more rounds.
I was quite excited when Dr. Mike brought up my main counter-argument early on in the video ('if you are stronger you can do more weight for more reps and thus this should lead to more gains you should think'), but was then disappointed to never see him actually debunk this in the video despite assigning it #5, rather just falling back on the principle of specificity. I don't believe any of the arguments presented quite hold up either, such as the one of muscle fibers being growth-per-fiber (which is true) and therefore will grow the same way regardless as long as they are taxed sufficiently (which is also true), but ignoring that differences in reps/intensity - especially on compound exercises - may bypass limiters and therefore hit certain muscles better. Example: I want to emphasize my lower abs through leg raises but my rectus femoris and hip musculature cannot handle high reps and give out before my abs are sufficiently taxed, but by going either lower in reps with added weight or changing to a similar exercise that is intrinsically harder (such as the dragonflag, which Dr. Mike has stubbornly lumped under 'roman candle progressions' for the past 10 years), I may be able to target them. You could argue this is just an exercise selection issue, then, but if an equally good solution is to perform strength training, then why not?
Some personal anecdotal evidence: when training for as many bodyweight chin-ups as possible, I hit a hard wall at 20-22 reps depending on how well my day was going and what you would consider valid chin-up technique. I was at this plateau for months (this is with proper programming, so deloads/tapers etc. were included). At some point I got bored and decided to work up to a one-rep max, and liked it so much I decided to switch to this. Two weeks(!) after doing this strength training, the belts in the gym that allowed me to do weighted chin-ups were in use, so I decided to just bang out BW chin-ups and reached 27. Please tell me how this can possibly be inferior?
There is also some off-hand comment made about the interference effect, namely that strength training may actually be detrimental. It is true that this does occur in sports. For example, professional swimmers were found to have a lower vertical jump than regular, average people! But to state that a meso of strength training can cause an interference effect with hypertrophy work is I think completely unsubstantiated (plus an unfair example was made where Dr. Mike suggested you switch to low-bar for your strength work, which is not what we're doing - we're not trying to squat as much as possible according to arbitrary competition standards, we are trying to squat as much as possible using the same exercises we want to use for bodybuilding).
After a high volume meso, one cannot escape re-sensitizing themselves to volume. Strength training seems like a good fit for this too.
Strength mesos have always worked very well for me and my clients, and although I cannot rewind time and replace the strength meso with a regular hypertrophy meso to compare exact results, I am very confident that it would absolutely not have been better for long term development.
I really do think you are just wrong here and urge you to reconsider (or better yet - fund a study. I bet Barbalho would love this).
I'm literally on a deload week after 3 months of hypertrophy and about to have a strength phase thinking it will help my hypertrophy. Glad I saw this video!
It can be great if you want a change of pace in your training.
Lyle mcdonald thinks you should do the occasional strength block. You know who he is. And you know he's right.
I think doing a Reverse Pyramid Training setup works the best and gets the best of both worlds. I have had the best results going that way. On the big compound lifts.
Your rambling tangents are the best. Thanks
You're just the best Dr. Mike.
When I was young, it was all about the numbers. Now that I am 42, I switched to almost entirely dumbbell training. I usually don't even count the reps, I am more focused on slow and controlled movements. I have been training this way for about 6 months now and I have never felt better and stronger. I will still do some normal barbell work, but not much. Almost entirely dumbbell based now. I also vary up things heavily. If I am feeling a bit more fatigued, I will go a bit lighter on the dumbells and focus more on the stretch under load. Very nice and controlled reps. I guess, from my viewpoint, you don't need to track exact reps, nor do you really need to use the same weights over and over. You can progressively overload while keeping the program highly variable. Not saying it is bad to log and track every detail, but I don't believe that is necessary for growth and strength.
I'm also 42. And I have much the same going on. Lots of dumbells and slower, more controlled reps. That are higher reps lower weight. Otherwise my joints and tendons don't keep up anymore.
Interesting. What type of split are y’all runnin w/ the dumbbells?
I have heard a few people say that total tonnage probably dose matter. I think the idea is getting stronger then allows you to use heavier weights for higher reps.
Scott the video guy! How could he cough, does he think that Dr. MIKE will allow such insubordination! This isnt a free society 😂😂
Maybe I won’t reach my potential absolute biggest, or the absolute strongest, but being a combination of size, strength, & with some athleticism sprinkled in is the most attractive option to me.
Im doing both. Im big enough but strength is fantastic as a tool
I like doing most of my exercises in 5-10 rep range, heavy and controlled, and I'm seeing better gains that I saw when I was doing 12-20 reps per set
Same and most of the naturals make the best gains in the 3-10 rep range
I wonder if it’s cause people go way too light when they aim for 15-20 reps. Also those sets take longer and require you to focus longer which can be really tough when trying to target a muscle correcting and not break down form
@@kapoioBCS says who? you are extrapolating based on waaay to few data points
@@vance9090 yeah. I'm guessing it's because most ppl are not willing to endure the pain, so they think they're training 3RIR when they're actually like 7RIR.
If taken to absolute true 2 or 3 RIR constantly, high rep sets are AMAZING
Getting close to failure is easier in the lower end of those ranges, long sets devirtuate the perception of effort, plus most people don't know how to properly breathe during the reps.
PSA: never let yourself get hit in the head, and don't hit others in the head, and avoid sports that do this. It literally makes you dumber and more depressed (on average, of course)
IMO Dr. Mike is one of the most qualified people on TH-cam to be discussing this type of content and is the best at delivering it in the most understandable way.
Strength training is just for me and my ego 😅
I know you've got to pay for Lambos but the ad in the middle of the vid is annoying af!
I understand what Dr. Mike is saying, but I have found cases where I or another trainee had a particular muscle that they had a hard time turning on with high force contractions. In my case, it was the biceps and hamstrings (in knee flexion). I could only curl 25s for sets of 10 and do 10 lying leg curls with 70 pounds, even though I had bench pressed 355 and squatted 470. By doing 5s, 4s, and 3s, with heavier weights on leg curls and biceps curls, I gained ability to flex them harder on demand, and could do sets of 10 with more weight. Also, the biceps were a limiter for me on chins, but when they got stronger they weren't a weak link anymore.
The thought of doing 5, 4, and especially 3 reps close to failure on bicep curls makes my elbows feel like they're gonna explode any second now
Also, are you sure it wasn't something mental rather than doing 3 reps on bicep and hamstring isolation exercise increased... the weight you used on the very same exercises for a nonspecific higher rep range? I don't know, just doesn't make much sense to me
@@LawAndTheory Data is just a large pool of anecdotes
@@gi70st and this anecdote being an outlier
@@vikt I'm an exercise physiologist. When tendons stretch beyond a certain threshold, they signal a shut down of muscle contraction as a protective mechanism. Training with lower rep, higher force reps has been shown to quickly raise he threshold at which tendon reflexes tell the muscle to stop contracting.
@@LawAndTheory You're absolutely correct that anecdotes are not valid scientific data. That said, we should look at anecdotes as things to understand instead of things to dismiss. Like you said, people may not understand the mechanism -- but there is either an established explanation or something to learn.
This is gonna be a spicy one
Am I the only one who just scrubs thru the slides?
Yes. I come for the sexual innuendos, but the fitness information is nice
Yes
@jordanlewis4308 yeah after having watched Mike's serious videos from years ago, I'm here for the luls
But i'm stronger, fuck the size. I ain't competing in bodybuilding anyways.
Mike is the ChatGPT of Muscular Development.
People think jay cutler is weak because he trains intelligently and shaves his face.
I noticed that, I switched to low rep deadlifts and while I increased my 1MR, I noticed that my hams and glutes didn't grow as much, unlike the time where I did high rep range deadlifts.