Great breakdown ! I have a little over 2 months in training Muay Thai. But my background is primarily bodybuilding / powerlifting. Been doing that style for about over a decade. I decided to jump into the MT world this year and wondered how to balance both styles. So far a 3 day split with both worlds has been working so far. Full bod session at gym - M,W,F MT at dojo - T, Thurs, Sat. The full bod training consists of a push/ pull/leg type of programming. No more 'bro splits', and because of that the pump isn't the same or last as long due to how many areas I'm hitting, as opposed to an isolated group/ body part . The reps and sets department is something I'm still tweaking around with. This vid gave me better insight. Thnx ✔️
As far as I've always understood: Muscle damage=Mechanical tension So really the 3 components to produce a muscle growth stimulus are: 1. Mechanical tension 2. Metabolic stress 3. Progressive overload
If I train for hypertrophy, but am in a caloric deficit, will I still build muscle? Which is the best approach while in the process of cutting weight (8 weeks) thanks!!
I prefer to separate it if possible, so that you don't blunt the effect of either session. But if both sessions must go back-to-back, then strength training is best placed first. Check out these two videos for some more info on scheduling training: th-cam.com/video/XGVx8ofPTwE/w-d-xo.html th-cam.com/video/l9zkoZQq0vE/w-d-xo.html
Excellent video! Just one question, when you said "4 - 8 sets per movement pattern", by movement pattern you meant for each exercise or for exercises that have the similar movement pattern, such as a front squat and a dumbbell squat?
Glad you enjoyed it. I mean exercises using the same movement/muscle groups. So 4 sets front squat and 4 sets dumbbell squat would be 8 sets of the knee dominant pattern. 👍
Hey Don, what would be your recommendation for fighters trying to move up a weight class? By say 10-20lbs of lean muscle mass. Specifically in regard to periodisation length, would you simply have a longer hypertrophy/Energy capacity phase followed by a power and speed phase or would you stay in a purely hypertrophic phase for months? Want to get your expert opinion on the best way of attempting it while not neglecting power and speed attributes.
I’d still use concurrent training blocks (with portions of power and speed training too) but that predominantly target myofibrillar hypertrophy/strength gains. I’d recommend up to 8 weeks on this focus at a time (2x 4-week blocks) before shifting the strength/hypertrophy volume-load to maintenance, while boosting power or speed for 4-weeks. Then returning to another 8-week period of strength/hypertrophy focus.
@@heatrick Appreciate the insightful reply Don, and just to clarify, during the block, the rep ranges will still be set at no more than 8 reps per set and anywhere from say 60%-75% 1RM?
Without sufficient rest the neuromuscular system can't perform to the optimal output threshold in order maximise gains. It's like the electrical resistance has increased in your nervous system and you can't deliver adequate 'spark' to contract your muscles with sufficient force.
Science and Practice of Strength Training by Vladimir M. Zatsiorsky and William J. Kraemer is a really solid resource for S&C for athletes. Check it out! 😁👊
Hi! I want to use the myofibrillar hypertrophy method but i also want to get lean (6 pack abs) and I really don’t think I can do both at the same time. Would you suggest that I firstly stay in a caloric surplus and get bigger/stronger but then I can’t be lean yet I don’t know what to do.
Yes the problem is that both goals have opposite calorie requirements, either surplus to build muscle, or inadequate to burn fat. It can be done, but both goals are hampered, and it means treading a fine line… over eating by just 200-300 locals per day. Then the remaining 200-300 kcals required per day come from fat reserves. It’s definitely easier to over eat by 500 kcals per day to support building muscle (along with 2g of protein per kg body weight per day) for a period, then maintain that size while under eating by 500 kcals per day to reduce body fat. It’s worth mentioning too, that it’s harder to build the muscle, and easier to burn the fat.
5 reps for neuromuscular strength without extra weight gain. You’ll increase strength to weight ratio, improving your potential to become faster, and potential for greater endurance too. More detail on the athletic progression for a fighter here: heatrick.com/12-week-fight-camp Moving beyond foundation strength requires specific power and speed development, and endurance training too. But strength is the place to start.
That would build local muscular endurance, but I prefer fighters to predominantly build that through martial arts practice (pad work and bag work etc.). However, if you have specific endurance exercise testing in your grading, such as push ups, it’ll be worth targeting those exercises for sure!
I have noticed in your videos that when you reference large muscles you show Dorian or another bodybuilder. My issue is they take peds, and can only reach that size with peds. I get that they are not functional at all, but I think that their size and slowness is hyperbolic, it is a ped induced exaggeration. I think your point would be better served without reference to roid clowns.
Yes, you're absolutely right. I've visually used extreme examples to convey the difference between music size and strength. This isn't meant to represent how fighters could develop their bodies without performance enhancing drugs, and could be confusing if you didn't realise that.
Thanks for putting this information out for free. You are a gem in the combat sports community
You’re welcome, and thanks, that means a lot. And useful time stamp you shared too! 😁🙏
Great breakdown !
I have a little over 2 months in training Muay Thai.
But my background is primarily bodybuilding / powerlifting.
Been doing that style for about over a decade.
I decided to jump into the MT world this year and wondered how to balance both styles.
So far a 3 day split with both worlds has been working so far.
Full bod session at gym - M,W,F
MT at dojo - T, Thurs, Sat.
The full bod training consists of a push/ pull/leg type of programming.
No more 'bro splits', and because of that the pump isn't the same or last as long due to how many areas I'm hitting, as opposed to an isolated group/ body part .
The reps and sets department is something I'm still tweaking around with.
This vid gave me better insight.
Thnx ✔️
Fantastic! 😁👊
Your channel should be huge, this info is absolutely golden.
Thank you.
Cheers CJ! 🙏
Yo, just an unrelated question, but how come you give out so much valuable information for free?
you are fantastic at this kudos man
Much appreciated! 😁🙏
As far as I've always understood: Muscle damage=Mechanical tension
So really the 3 components to produce a muscle growth stimulus are:
1. Mechanical tension
2. Metabolic stress
3. Progressive overload
Excellent tutorial 🤙💪🔥👊
Thank you 😁🙏
Very nice information man. Thanks
Glad it was helpful!
Good insights mate, have started training muay thai recently
Fantastic! Enjoy your Muay Thai journey! 😁👊🙏
If I train for hypertrophy, but am in a caloric deficit, will I still build muscle? Which is the best approach while in the process of cutting weight (8 weeks) thanks!!
Your are so knowledgeable, thank you very much for the help!
You are so welcome!
Awesome content! One question: How do you feel about cardio imnediatly or soon after strenght training?
I prefer to separate it if possible, so that you don't blunt the effect of either session. But if both sessions must go back-to-back, then strength training is best placed first.
Check out these two videos for some more info on scheduling training:
th-cam.com/video/XGVx8ofPTwE/w-d-xo.html
th-cam.com/video/l9zkoZQq0vE/w-d-xo.html
Excellent video! Just one question, when you said "4 - 8 sets per movement pattern", by movement pattern you meant for each exercise or for exercises that have the similar movement pattern, such as a front squat and a dumbbell squat?
Glad you enjoyed it.
I mean exercises using the same movement/muscle groups. So 4 sets front squat and 4 sets dumbbell squat would be 8 sets of the knee dominant pattern. 👍
@@heatrick Thanks a lot! Keep with the awesome content!
Great explanation!
Thanks Ken 👍
Have you got a weight lifting training plan for muay thai?
Yes, I’ve several programs depending on what you need… check them out here: heatrick.com/programs/
Any questions, let me know. I’d love to help.
This is great content thank u
Thank you, much appreciated. :)
Muscle growth requires a 4th thing, fuel to sustain it.
Yes, this video sticks to the topic of training. It’s also essential to have two other fundamental foundations in place; nutrition and recovery.
Hey Don, what would be your recommendation for fighters trying to move up a weight class? By say 10-20lbs of lean muscle mass. Specifically in regard to periodisation length, would you simply have a longer hypertrophy/Energy capacity phase followed by a power and speed phase or would you stay in a purely hypertrophic phase for months?
Want to get your expert opinion on the best way of attempting it while not neglecting power and speed attributes.
I’d still use concurrent training blocks (with portions of power and speed training too) but that predominantly target myofibrillar hypertrophy/strength gains.
I’d recommend up to 8 weeks on this focus at a time (2x 4-week blocks) before shifting the strength/hypertrophy volume-load to maintenance, while boosting power or speed for 4-weeks. Then returning to another 8-week period of strength/hypertrophy focus.
@@heatrick Appreciate the insightful reply Don, and just to clarify, during the block, the rep ranges will still be set at no more than 8 reps per set and anywhere from say 60%-75% 1RM?
I’d suggest 70-80% of 1RM for 8 reps to push the stimulus high enough.
@@heatrick Thanks again Don, your record and advice are an inspiration for all of us👊🏿
Great video
Glad you enjoyed it 👊
Good video sounds great training. Boxing. Workout
Cheers Peter!
So if I want to become stronger without gaining weight, I'll have to do less reps but more intensity or lower the workload throughout the week?
Great summary! You've got it! 👍
What happens if you dont rest for 3-5mins or the required amount say you just rested 1min? this is inline with the neuromuscular efficiency.
Without sufficient rest the neuromuscular system can't perform to the optimal output threshold in order maximise gains. It's like the electrical resistance has increased in your nervous system and you can't deliver adequate 'spark' to contract your muscles with sufficient force.
what is the basis of this?
Science and Practice of Strength Training by Vladimir M. Zatsiorsky and William J. Kraemer is a really solid resource for S&C for athletes. Check it out! 😁👊
Hi! I want to use the myofibrillar hypertrophy method but i also want to get lean (6 pack abs) and I really don’t think I can do both at the same time. Would you suggest that I firstly stay in a caloric surplus and get bigger/stronger but then I can’t be lean yet I don’t know what to do.
Yes the problem is that both goals have opposite calorie requirements, either surplus to build muscle, or inadequate to burn fat.
It can be done, but both goals are hampered, and it means treading a fine line… over eating by just 200-300 locals per day. Then the remaining 200-300 kcals required per day come from fat reserves.
It’s definitely easier to over eat by 500 kcals per day to support building muscle (along with 2g of protein per kg body weight per day) for a period, then maintain that size while under eating by 500 kcals per day to reduce body fat.
It’s worth mentioning too, that it’s harder to build the muscle, and easier to burn the fat.
@@heatrick thank you, now i know what to focus on! 🙏🏼
If you had a 6 hour black belt test to prepare for what rep range would you train in for that??
5 reps for neuromuscular strength without extra weight gain. You’ll increase strength to weight ratio, improving your potential to become faster, and potential for greater endurance too.
More detail on the athletic progression for a fighter here: heatrick.com/12-week-fight-camp
Moving beyond foundation strength requires specific power and speed development, and endurance training too. But strength is the place to start.
@@heatrick would training in a high rep range say 20-30 be effective for muscular endurance or would you say that's ineffective for what I'm wanting?
That would build local muscular endurance, but I prefer fighters to predominantly build that through martial arts practice (pad work and bag work etc.). However, if you have specific endurance exercise testing in your grading, such as push ups, it’ll be worth targeting those exercises for sure!
@@heatrick ok thanks a lot for your help and advice 👍
UFC fighter Jon Jones mostly uses 10 sets, but why is he fast and powerful?😅
Prob lifts lighter weight and lower and lifts the bar quicker than an bodybuilder
Any specific exercises you’d recommend for increasing the power and explosiveness of Muay Thai kicks?
Check out this article/video: heatrick.com/2018/09/08/how-to-teep-like-buakaw/
Functional beats weight training hands down
I have noticed in your videos that when you reference large muscles you show Dorian or another bodybuilder. My issue is they take peds, and can only reach that size with peds. I get that they are not functional at all, but I think that their size and slowness is hyperbolic, it is a ped induced exaggeration. I think your point would be better served without reference to roid clowns.
Yes, you're absolutely right. I've visually used extreme examples to convey the difference between music size and strength. This isn't meant to represent how fighters could develop their bodies without performance enhancing drugs, and could be confusing if you didn't realise that.
5:38
👊
😁🙏