Do You Need to Get Stronger to Build Muscle?
ฝัง
- เผยแพร่เมื่อ 26 ก.ค. 2024
- TIMESTAMPS
00:00 Intro
00:16 Strength vs Hypertrophy
02:45 Strength & Hypertrophy Relationship
06:20 Variables Influencing Strength
14:45 Progressive Overload
17:00 Practical Recommendations
STUDIES
pubmed.ncbi.nlm.nih.gov/26767...
pubmed.ncbi.nlm.nih.gov/23828...
pubmed.ncbi.nlm.nih.gov/35309...
pubmed.ncbi.nlm.nih.gov/31230...
pubmed.ncbi.nlm.nih.gov/28641...
pubmed.ncbi.nlm.nih.gov/33433...
pubmed.ncbi.nlm.nih.gov/29564...
sportrxiv.org/index.php/serve...
ONLINE COACHING & CONSULTING
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COURSES
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SOCIAL MEDIA
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Just found your channel. I've been researching about lifting (and doing it) for 2.5 years. I've watched a lot of content creators, and your videos are amazing. I love the clean, research-backed approach. I'm sure your channel is going to skyrocket.
Glad you enjoy the content 👍
Yes! I've been training for nearly 20yrs and found this channel maybe two weeks ago, and this channel is definitely a job-well-done and compatible with beginner intermediate advanced and elite Movers
I been following this guy since he has like 1,000 subs and I had the exact same thought back then. Just knew this quality content would get noticed eventually
It's Always encouraging to hear I'm on the right track. So much information out there and its never a one size fits all. Do what you feel is best for you!
Very good information. Very balanced. Very factual.
the amount of information here is insane! ive founds training in the 5-12 rep range the best!
Yes, that seems to be the most efficient and practical rep range for most lifts 👍
Im so glad i found you i wish you were my biology teacher
not sure I'd be able to teach biology well 🤣
Another banger
Glad to hear it 👍
I don’t comment almost ever but, Such an underrated channel, so many nickel drop moments in this video, thank you so much! Really informative and simple to understand!!
glad to enjoy the content 👍
glad you enjoy the content 👍
Hey Flow,
I'm a huge fan of your videos! You've got me totally hooked. Any chance you could do a video on how to set up a 6-day push-pull-legs workout split? Thanks a bunch!
Hi. I probably wont make a video specifically for a push-pull-legs split, but these videos should help you out
th-cam.com/video/noWNFkh61Mc/w-d-xo.html
th-cam.com/video/nEetNfJJywU/w-d-xo.html
I’ve always wanted to know the answer to this question
Strength is neurological, and more muscle can handle more weight. Conditioning>cardio yet both can increase work capacity to build a better foundation for future strengths. Train everything (body awareness, mobility, strength, conditioning, hypertrophy and flexibility)
What do you meen by conditioning
You know, it's funny: if the goal is hypertrophy, it seems that ego lifting is not just potentially harmful, but actually downright counterproductive since you want to go for lighter loads because of the higher range of motion employed. You have to show off less (weight-wise) in order to be able to show off more (appearance-wise), ha.
yep, pretty much 👍
when i was starting out i gained a lot of muscle fast but when i started getting stronger and lifting more weight the gains slowed down... could put it down to newbie gains but i think there's something in how lighter weights stimulate the muscle without overworking the CNS and causing higher cortisol levels thus promoting a better environment for growth.. soon i'm going to test my theory and lift around 50% of what i can do now for a month or 2 and see what happens to my body.
Will be a good test 👍
One thing I'm not sure about : do you need to train in the 1-5 rep range, ideally with periodization, to gain maximal strength or repetition strength ? In other words, will you hit a strength plateau if you forever stick to the 8 - 12 rep range ? Again in other words : if you lift 100 kilos in the bench press for 8 reps two times a week for 8 weeks... Will you be able to lift - for example - 110 kilos for 8 reps after the 8 weeks, or will you be stuck at 100 kilos for 8 reps forever ? Thank you.
No, you don't NEED to train in the 1-5 rep range to maximise muscle growth. Although it is probably worth experimenting with heavier training at some points 👍
@@FlowHighPerformance1 Thanks a lot !
Can you make the opposite video?
"Do you need to bulid muscle to get stronger?"
Interesting topic. I will definitely consider it 👍
The sequel we need 🙏
If your primary goal is building strength and not muscle, should you still eat as much protein?
Good question. Depends what strength goals you have. Hypertrophy is one of the main contributors to strength, so you would still want to build muscle mass - and therefore consume sufficient protein. Although if you are aiming for the best strength/power-to-bodyweight ratio, you probably don't want to maximise muscle growth - and therefore don't need to eat as protein 👍
Is hypertrophy the same as mass gain? I'm asking because I'm interested in gaining as much strength as possible while minimizing mass gain as much as possible, and I don't care if my muscle are huge or tiny, as long as they weigh as little as possible. I seem to mostly see advice for hypertrophy which I don't really care about one way or the other, but if it always means gaining mass as well I'd like to know so I can avoid doing so.
I'm also interested in tendons strenghtening, especially in the ankles and elbows, do you have any videos on that?
I went a bit off-topic but thanks for your videos, I appreciate how they're sourced, clear, and how you summarize the main points at the end :)
Yes, hypertrophy is mass gain. So in your case, you would want to mostly lift heavy with low reps and avoid eating in a calorie surplus 👍
@@FlowHighPerformance1 thank you!
@@FlowHighPerformance1but doesn’t he needs the surplus to recover from training and get better at the lift?
@@gustavpropovski9932nope, surplus is needed to recover AND build more muscle to adapt to the stress
@@gustavpropovski9932Would be helpfull but not neccessary i think.
However I doubt that gaining strength without gaining muscel is possible after a certain level of strength is reached
From this I understand that powerbuilding training is the most optimal because we gain strength and hypertrophy at the same time, and it seems that these types of training do not conflict with each other that much.
Unless it is possible to prioritize some of the methods more, while significantly increasing progress on them. What I mean is whether it is possible to prioritize them in such a way that it is worth not progressing in another type?
I've been wondering about and researching this question as well recently. To my understanding, beginners/some intermediate lifters will be able to get away with achieving both simultaneously quite effectively, the classic "add 5lbs every week". Going for both goals at once would be considered "Concurrent" training. I know Jeff Nippard (youtube) has programs that start (for example) with a heavy (3-6 rep range) bench set, then 2-3 lighter "back off" sets in a higher more hypertrophic rep range.
However, based on some content from Dr. Mike Israetel of the Renaissance Periodization youtube channel, most intermediates and onward will likely have more success if they do a few mesocycles of straight hypertrophy work (5-30 rep range, RIR 3+, focusing on increasing reps to progress), followed by a few mesos of strength focused work (3-6 rep range, RPE 7+ for your big lifts, focusing on increasing load to progress).
I'd recommend checking out their content, as they seem to both provide information specific for hypertrophy and strenght.
Yes, powerbuilding will pretty much take care of both. However, if you want to prioritise hypertrophy you dont need to perform the powerlifts. and If you want to prioritise strength, you might need to do a taper & peak and some points throughout the year 👍
Powerbuilding is not the best way to cover both. Trying to achieve both tasks at the same period of time and you end up losing on both. It is better to dedicate at one goal at a time.
@@ADHD6-10 nah bro it's worked for me. Warm up to my working weight with deads, bench and squats, do 2-3 sets of 3-5 reps with 0-1 RIR then with squats I lower the weight about 20kg and work in the 8-12 rep range for another 2-3 sets. Deads I just finish at maximum weight (1rpm) everytime. Bench I usually do 3-5 reps for around 5 sets, usually only about to get 2 for 3 sets and 1 for the last one then move on to barbell military press in the 4-8 rep range for another 5 sets the focus on 10-12 reps on various pressing machines, pushdowns etc. After squats I do 5 sets of leg press in 8-15 rep range before moving on to calf raises and shit. After deadlifts I do the same as I do on squat day after squats. For pull days I train maximum pullups for 5 sets and 4-8 rep range with lat pulldowns, sometimes ending with a super set accumulating over 100 reps in total, going to failure multiple times in a row before moving on to other pulls.
Some days I will swap bench and military press around, allowing more strength energy to be used on military rather than bench.
I use every rep range but I only even go past 15 while supersetting and prioritized both strength and hypertrophy more and making gains in strength and muscle. Most sets though are in the 5-12 rep range, anything 5 or less I use for first 5 sets.
@@universalnetwork264 of coursey my friend it will work for some individuals, but for the majority of trainees might not be the best way. Appreciate your response and thanks for sharing your experience! 🙏
So is it possible to gain muscle without getting stronger?
yes, as you might lose neural/technical efficiency if you don't train a specific lift heavy. However, your strength POTENTIAL will still increase 👍
Does more protein mean faster recovery?
not necessarily
@@FlowHighPerformance1 do you any supplements that will speed recovery?
12:11 accumuation
My mistake 🤦
Akshualih its akyulumation 😂
I think as natural u will stronger but not look like it, people think I don’t even lift yet I do 10 pull-ups with 20lb
Yes, this is very common 💪
Im on steroids and i can do 10 pull ups with 100 lbs
@@mensb1936I have 2g of tren coursing through my veins. I can do 10 pullups lifting a horse
@@mensb1936 cringe
@@alexneufeld6952i can do pullups with either your mum or dad. Hows that silly twat 😂
Great measure, but don't make it your target :-D .
Do I need to build muscle to get stronger?
not initially. But long-term you probably will 👍
bro needs a new background song 😂
I think its fine
A bigger muscle is stronger, so technically, getting stronger is a good sign you are getting bigger. I used to bench with the 70 pound dumbbells when I was a teen. I’m 50 now and can use the 115. I have much more muscle mass. Too many people want to gain muscle by lifting like a girl.
Yes, long term strength gains are definitely a good sign of muscle growth. I think most people try to lift more than they can handle - as opposed to going too light 👍
Yep. Tell that to 49kg weight lifters that are lifting their body weight 2x and more! Thats why theres a question between looking small but strong vs looking big but weak. Most health illiterate wants the latter aka body building bs weak as kitty kitty 😂
when I hear about research, a percentage of 1rm...I want to throw up. Have any of you seen the participants in these "research"-before and after???🤢🤮🤮🤮
I prefer when they use a target rep range and adjust load based on this
@@FlowHighPerformance1 are you still training Pyramid style with failure or close to failure in every set? are you happy with this style? did you get good results? did you find a difference compared to straight sets?
@@FlowHighPerformance1 I trained dips this way, Smith's shoulder, chest press...I was quite satisfied