Size vs Strength Training Differences Explained (FYC #3)
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0:00 Size vs Strength
1:03 How Muscles Be Doing
4:20 Performance = Coordination
9:16 Reps for Strength vs Size
14:38 Specific vs Broad Programs
20:17 Which Path for a Noob?
22:00 Strength Specialization is Great, But....
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Mattress?? I thought you were the guy who slept on his side on the floor like a gorilla! Just teasing, but that heat thing matters a ton.
2015 TH-cam: do strength work to build muscle
2023 TH-cam: bodybuild to build strength
2030: paused lengthened partials 23% more growth than regular lengthened partials
10:42
1rep: absolute strength
2-5: strength building
6-8 (RIR2): power building
6-12: hypertrophy
15-25: hypertrophy+conditioning
25-30: tendon health
31+: wasted energy
Not trying to antagonize, just genuinely curious... 25-30 reps is tendon building? First time I've ever heard of that. Where does that info come from?
Bro is building tendons lol
@@Egoliftdaily"The Bioneer" got a very informative videos on tendon training check it out.
@@Egoliftdaily well over the years I've heard somebody use that phrase, I would say it's more tendon health but it can certainly build your tendons in a way because movement is the only way to get blood into them since they are not muscles and at that range you're not really stimulating the muscle but you are getting extra blood flow into the tendons. I know tendon density comes from both weight and stress like climbers and benchers build big tendons
@@drip369 Oh I see. Makes sense. Thanks for replying.
Only time I do cardio is when I’m sprinting to watch the new bromley video
I've been lifting on and off for almost 50 years. I've never seen a better explanation of strength, hypertrophy, and performance. Extremely well done.
I remember one time I was going for a Behind the Neck Split Jerk PR (super specific and just a fun movement I love) for 295, and the guy I asked to record me thought I was going for a High Bar Back Squat PR. Didn't get the PR (centimeters away from lockout), but it was funny to see his reaction after my attempt
Lakaka
@@kokolokoblaszczakla kaka?
Good information and perspective. I'm 68 and some 2 years into paleo low carb and activity. Just graduated to the free weights, squats, bench press and deadlift. It was a goal.
Now it's skills building, master these lifts at lower weight. I'm patient, progression and failure are my targets, adequate recovery times and avoiding injury. My reps are 4 to 8, 3 sets. I alternate upper body with lower body conditioning then switch it next workout. 🙏🙏🏋💪🙏🙏
How many vaccines you got grandpa?
@@user-zy9yg2eu5ta higher number than your IQ
@@user-zy9yg2eu5tVaccines have zero to do with that, clown
Got my 460lb deadlift yesterday (75lb pr) finally a big man there. Going to retest my bench tomorrow going for 265. Squat on Friday hoping for 385 (50lb pr). I'm optimistic cause I got 40lbs on my front squat this block.
@@user-sc5ft5jp9y personal record. 75 and 50lbs more than I'd ever lifted before respectively. To be fair it's a lot less crazy than it sounds cause I'm still clearly having noob gains I've been lifting for 7 months......this training block was 4 weeks of the SBS beginner template with 1 deadlift, repeated the once a week bench twice, squat twice a week program with front squats on the second day and a strict press day. This was my first time periodizing my training really and before I used to go way too close to max effort too frequently so I reacted really well to the uptick in submaximal effort volume.
The 265 would be a 40lb bench pr from the start of the block, I hit 255 last week but I think I have more in the tank so trying again. I hit 195 strict press last week. 295 front squat. I really would like a 405 squat already but that's probably over ambitious.
@@user-sc5ft5jp9y PR = Personal Record
@@user-sc5ft5jp9y a PR is a 'personal record' - aka the best you have ever done. Usually it is if you lift a heavier weight than you ever have before. Sometimes you'll also see people refer to a 'rep PR' which means they have lifted a certain weight for more reps than they ever have before.
That's a hell of a successful block brother
@@R3FL3XSN1P3R thanks 🙏. I'm sort of unreasonably hyped for this testing week 😅. Just sort of vomiting out the progress to the internet instead of my friends.
Really didn't expect that deadlift pr to be so great especially. I started deadlifting give or take 2 months ago so now I'm gassed that I maybe have some decent genetics for it. It took 2 weeks to pull 385 just maxing every session with intuitive training but after that it got hardstuck for a bit. Now I'm wondering if I can maybe pull mid 500s by the end of the year 😅
Thank you so much for all the information that you keep providing to us.
I swear Bromley always cracks me up in the most subtle ways.
Good series. Thanks for the condensed input!!!
This is such a fantastic video. Very very well articulated.
A well explained explanation and final recommendation of how to start off in the gym.
Best summing up of the size vs strength ideas in the last ten minutes of the video. Brilliant.
Always impressed by your pedagogy and by your incredible drawing skills
Thanks !
I’m so excited for the future progressions video
It’s Alex Bromley video I’m faster than flash
Faster than a 2 pump chump on his lucky day !
A lot better than a new alpha destiny video lol
Faster than the bar drops when you overload the bench press because your gym crush is nearby.
@@James-Lifts Why?
@@James-LiftsLeonidas makes great content. Both these fellas are great at what they do.
Love these long videos!
Thanks for you great free infos!
My last week have become in just waiting for another episode of FYC series. Thanks for all @AlexanderBromley
great info. thanks. subbed
Good video! What approach would you recommend for someone who is interested in powerlifting on the way they can set up their "off-season" to build muscle. How often should one do it? For how long? How to be sure the strength gains are not being compromised?
Hey Alex, fantastic acting at 7:50 :D Love your content.
Respect to Rip. Got a copy of SS on my coffee table. I'm newbie, messed around with deads in the 3-5 rep range. Destroyed my leg, was stuck on the sofa for several days. Back to Bodybuilding programming for now.
Hey Alex ! I hope you’re doing well, i am about to hop on my first cycle tomorrow i wanted to thank you for all the informative videos that helped me with the decision. Thanks again man ❤
20 rep squats really make sets of 10 a lot more mentally manageable so I like building to 20 rep squats in the off season before moving to the more traditional hypertrophy ranges, and then depending on length of off season I may move towards strength training for a good while before peaking for a meet or if it's an extended off season do a quick peak to my old max strength (not really pushing for 1rm PR's) before returning to hypertrophy, but working towards new rep max PR's as the focus and doing a bit less bodybuilding work.
thanks for the info
love the drawings
Thanks Alex, just in time for my lunch break
Beautiful explanation.
babe wake up
Babe...? Babe!!
Babe doesn’t exist
Babe aint real, focus on the mission
The gains
Best video so far💪💪💪
Its worth mentioning though that we measure the powerlifter as being stronger by virtue of the major (3) lifts, but exercises that target more specific muscles may see a bodybuilder be stronger.
Many top bodybuilders can curl 225 fairly cleanly.
For one, top bodybuilders are on every PED under the sun, that kinda helps strength a little lol 😂 Obviously, he isn't saying that training for hypertrophy doesn't increase strength. Low reps will get you stronger faster, high reps will get you bigger faster, but both will get you stronger and bigger.
@micker9830 I'm talking specificity. Powerlifters don't train many movements because they are too specific. Bodybuilders have giant biceps which powerlifters don't nearly as much.
@@simohayha6031just like how having a massive deadlift doesn't mean you got a 100kg chinup in you.
The idea of powerlifters being strong should've died out 5 years ago before they took over YT, yes they are very specifically strong at those three random barbell exercises, but BBuilders have to become endurant and strong and a higher variety of movements, even more, strongmen are just stronger at everything except bench
Which again, its a random exercise with a barbell
@@micker9830The fact that you think powerlifters aren't also on PEDs is hilarious.
It is really interesting how the fitness industry changes over time.
I remember when I first started watching TH-cam, natural bodybuilding / men's physique was the big thing. Christian Guzman, Vitruvian Physique etc.
A few years later, powerbuilding became the new thing with guys like David laid, Ryan Cassey etc.
Now we are in an era of hyperspecificity with hyperfication of bodyweight ratios, skinny kids doing sumo Deadlifts with no range of motion and a hyperemphasis on what's "optimal". Everybody trains for their "sport".
We need a resurgence of being a well rounded unit. You should be muscular and imposing and also strong and also in good shape and you should also know how to fight. And yes you can do all these things. When you choose to compete you can specialise in one, but being well-rounded will always give you an advantage.
So true. Bob peoples was the first man to deadlift over 700lbs and only very recently are people talking more about him because at the time the man was just a humble farmer who lifted by himself. He wasn’t an influencer and deadlifting wasn’t his job otherwise he’d be rich. Paul Anderson lifted for a living and was strong as fuck but his main contribution was to charity and his work in the community.
More generally, Too many people want to be warriors in the garden and as a result are now neglecting the garden. They assumed they were gardeners to begin with but they never were anything. Anderson and peoples were gardeners that became warriors.
Very true. 3plate bench was the target for us natties. The big boys were looking at 600lbs to be talked about. Now we have 4 plate bench just to be OK and 650-700lbs bench to have your name mentioned.
I'm always gonna agree with this idea that's exactly what I've been saying and doing tryna do it all lol long journey in front of me I'm glad 😎 🌞
I like seeing strength or bodybuilding channels do collabs with martial arts channels. Like when jujimufu sparred with Shane from fight tips or zac telander doing BJJ. We need more of that crossover imo
Agreed. At 42, I'm past my prime, but I grew up training with pugilism (or just combat) in focus. I learned a lot from studying Bruce Lee's training methods in my youth and then learned some from boxers and MMA fighters as that sport matured. Recently took up Ripletoe's "Starting Strength" program. It's been very stimulating because I've never ever done just "the big 3/4". That said, at my age, going super hard on 5 rep sets (especially after the joint stress of years of hitting a heavy bag) has caused some elbow and shoulder pain. I'm slowly learning to tailor this whole low-rep thing to my own age and abilities. Finding that well-conceived "accessory" days give my joints the needed break while intelligently training muscles that don't get a lot of individual attention from the big lifts. Glad it's still fun and novel to keep training!
Love your content, I’ve been doing your 70’s powerlifter program on Boostcamp and it’s intense . Great content
How are you liking it? I’m contemplating it after Bullmastiff.
@@sandyjames9525 it’s great, I’m into my second week as of now. The leg days murder me lol
I've seen this alot in Olympic Weightlifting, where a seemingly smallish guy lifting and squatting massive weights, example Yuri Vardanian.
I lift for strength and function as a habit. At my best i leg press 400kg (starting at 120kg and adding 40kg as i finish each AMRAP set). Im adding this method to leg and shoulder press. This bloke gave the info to make it more likely, cheer Bromly.
Wow! These BEAR mattresses sure look like a great deal. Great content as usual!
Lol. Welcome to mattresses, where save up to 80%, is just another Tuesday
GREAT WORK HERE.
I love that you quoted "Oliver" 😊
the whiteboard drawings are actually so good!
I just like listening to you talk about these programs. I still just lift mostly heavy in a tin roof barn in San Antonio. My program is don’t die of heat exhaustion while staying strong!
That is hella motivation. I have a buddy who trains in his non climate controlled garage in this Texas heat. Y'all are crazy or this desk job has done made me soft. Maybe both, lol.
I know you've done a video discussing the "cult of high intensity" but It would be interesting to hear your input on DC training sometime. Dante Trudel and his training principles are somewhere between niche and bodybuilding lore.
It absolutely is bodybuilding lore. Nicely put ahaha
Excellente video
Studies and experience have shown that minimal weight, maximal reps can actually contribute to the repair and mobility of knees and joints... slowing yourself while walking down stairs, for example. I wonder if military press and kettlebell lift over the head--with many sets and reps of low weight--could contribute to back recovery after a disc injury. Definitely worth talking to an orthopedist about and maybe performing some studies.
I have what is called a "sleeper build"
The man himself. Insane.
Sleeping Giant maybe
My concept of strength has evolved over time. I no longer necessarily see 'strength' as being able to lift X pounds for a single but to be able to move moderately large weights somewhat comfortably. I also think that superlong sets are the best for longevity. I do a lot of 100 rep squats with lighht weights now, my legs have never looked better and my cardio is better. Nobody is going to offer me a better job or ask what my max this or that lift is. I also avoid barbell back squats and other hernia inducing exercises like the plague.
Wtf Alex I’m supposed to be studying for Calculus 2
Lol, I'm supposed to be learning how to code in Python, but this is more important
Good thing he just taught you calculus 5
@@the_man_emperor_of_mankind Python isn’t too bad compared to Java just as boring tho 😂
@@laughingtothebanklikehahah3618 eh, mandatory engineering class, can't skip it
Calc 2 is easy if you do practice problems. I had a 95 in calc 3 bc I did practice problems, but I had an 86 in calc 2 bc I slacked off
Starting Strength for life.
Hi Alexander ... I have been watching several of your videos recently and enjoyed this one in particular. I am curious about the "periodization" scheme in which you might start at 12 reps and then progress to heavier loads by lowering the rep target to 10, followed by 8, 6, etc ... . I have heard of this before, but I have found descriptions on how to program this lacking. For example, suppose I was to program bench press in this fashion. How long would you recommend staying at the 12 rep range before changing to 10, 8, 6 etc ... ? Let's say you planned on training for 5 weeks before planning a "deload/easy rest" week ... would you do 1 week at each rep target ... i.e 5 weeks to go through 12, 10, 8, 6, and 4 ... rest for week and repeat. Or might it be several weeks at each rep target? And can the progression from 12 down to 4 be spread over multiple meso-cycles? Thanks for your time.
Halfway decent english accent at 2:20! Good on ya chap
Ha! Oliver Twist reference in a Bromley video!! What the Dickens??
Love it
My dad milked cows for 20 minutes 2 times a day, 7 days a week, advicly the resistance was the same and his forarms got massive and his grip was crazy strong not sure how he got so strong because the resistance was always the same
Nucleus overload basically, these things are often anecdotal, but it's same with people I've known in non-heavy jobs but still using their hands constantly, going from skinny forearms to above average ones
Progressive Overload through more Volume = more Cows in the Same Time / less Rest between Cows
Yeah I can't decide what type of program to do either since I want to be big and strong and lift crazy amounts of weight? I keep program hoping because I can't stick to a program due to the squat being my arch nemesis when it comes to the big three. I have a 265 lb bench 315 lb squat and a 465 lb deadlift.
Lol that shirt is awesome
Absolutely agree about starting with a blended approach. I know so many guys benching 4x a week to get a 120kg bench and I just think they need to focus on simply getting stronger
i agree with your point but at the same time from what ive seen those kind of guys are pretty strong for their size and i dont think they would have that kind of strenght if they did less benching (or whatever exercise we are talking about). I think the only way for some to get stronger is hyper focus on things especially for bench where frequency plays a major role in how strong u could get
@@ayda2876 They literally just need to bodybuild pecs, tri's and delts while still keeping the barbell bench lift in rotation at least once a week in appropriate ranges of maybe 4-8 to keep some neural efficiency. Spending all your time peaking your bench doing super specific neural training is kind of pointless at these numbers when you still have 10kg+ of good quality body weight to fill out.
@@ayda2876 I guess that's my thing is I don't really think they should be focussed on being strong for their size, imo they should get big and strong rather than getting as strong as they can without actually having muscle
@@frysebox1 I think 2 x 5-8 bench once or twice per week is actually pretty solid bodybuilding exercise, coupled with like overhead press for same reps and sets and some calisthenics work.
Thanks dad!
Those illustrations are money
i would take any of these
On Gary
I am just half way through and I feel bad for not paying tuition for this!😅
Can you calrify what you mean when you said sets of 3 or so are harder to recover from than sets of 10(i may have the numbers wrong but it was something along those lines)? Do you mean from set to set? Because i have heard the opposite when talking about the recovery from one lifting session to another, as higher reps cause more muscle damage which keeps you more sore for longer. Always love the informational videos👍
A set of 10 may make you more sore, but that's a bad proxy of how hard it is to recover. A set of 3 to failure will be harder to recover from (for most people). The metric of "to recover from" is normally how quickly could you do that (or hopefully more) again. A max set of 10 squats will make you sore as shit, but you can probably redo it next week if you had to. A max set of three? Maybe one week, definitely not the next week, etc
Sets of 10 or 12 are simply just easier on the body overall because of the lighter weight used, the muscle don't have to produce as much overall force and the tendons and bones don't have to support as much weight. Additionally soreness is something that is easier to adapt to than the mental beat down that is a hard set of three. Often times the soreness is only really present for the first couple times and as your body adapts it becomes a smaller and smaller issue until it becomes non-existent
Sets of 1 to 3 will fry your central nervous system
Which program is best for size? Just getting started at 40 years old, I know I'm late, but I want to look better. Thank you.
Whatever maximizes recovery and limits stress on joints. Probably do machines at a weight that you can do 10-12 reps of, with 3 sets a machine. 3-4 times a week until you get experience and can better figure out what you want to do from there.
those old times weights were always intended to calibrate industrial/agricultural scales of various types. if anyone ever worked out with them they had to be modified
nice drawings
I love 600 Rench
If neurological adaptaions gain cease to exist does hyperthrophy takes place? Likemif mastered the skill will you gain size?
both
On the bottom half of the thumbnail u should have put a choose your strength with a bodybuilder and powerlifter the same size and the powerlifter with a bench that's higher
I’m just gonna do a 6-8 rep double progression on my compounds to try to get decent size and strength gains
I would reduce the lower rep range to 5. So 5 to 8 and sometimes include back-off sets and you are golden.
@@naughtiousmaximus7853kinda crazy how this is what 95% of people actually just need
@@naughtiousmaximus7853 5 reps really is the golden reps for me. I try to stay around 5-8, some exercises, like dumbbell curls etc, I go higher, but the big lifts, always 5-8. Honestly, whatever you do will work great, just a matter of speed you gain strength or size. If you aren't competing, just do what you enjoy and keeps you going to the gym.
@@naughtiousmaximus7853why should I do 5’s? I’m mainly focused on hypertrophy
@@naughtiousmaximus7853why?
Anyone know what drug(s) Bromley is mentioning at 1:40? Heard Sam Shethar mention them in a recent podcast too
WRITE THAT DOWN!!
2:18 Swoliver Lift
Choose your build? Easy answer. Like choosing a 1400kg car with 500hp or a 2500kg car with 400HP (maybe 600HP)..i go for the 1400kg car.
Even though Ronnie was a true powerlifter, body builders flex and cinch their muscles up. The condition the look. Where as powerlifters don't care how they look and just want to life more. Plus you need to be thick in certain areas to hold the weight better.
Tbh i always struggle with what to pick, i like powerlifting but i dont want to look like a spider but then if i do bodybuilding on the side i have a hard time not spending 3 hours in the gym and being very tired..for now im gonna do only bodybuilding and focus on growth but at some point id like to squat bench deadlift aswell. ehhh
You don't have to pick. A good blended program will feature both and shouldn't take 90 minutes.
thats true but then its only accessories and you leave gains on the table for size..i've done a powerbuilding style for almost 2 years and it worked well sure but im just tired of this dynamic. For now at least i wanna get bigger and only one way for me to do so. (just my experience) but i for sure want to go back to s b d after a while. Great video ;) @@AlexanderBromley
Get stronger for reps at 60-85% of your 1RM
@@ayda2876The program you're looking for is 531, strength training for compound lifts, and high volume accessories.
Most of my workouts are between 45-60 minutes at most. I make sure every rep is with as much intensity. I will say as a caveat, that due to my 12 hour night shift schedule, I sort of have a time crunch to fit work and gym life together.
The left looks more mobile/agile to me, the right more impressive. Problem is that i cant cancel out the Outfit. Awful.
What i don't understand is if you are training for size shouldn't you up the weight as you get stronger? I dont understand when they say lighter weight than a powerlifter. I light does the weight have to be? Or is it relative to the person?
It's not just about weight, for growth rep speed, and muscular tension matters a lot. It isn't just about moving weight from point a to point b for growth.
Sick ass shirt
I really only care about strength and making my skin tighter .
Ya I only care about my legs, and also my upper body.
I want both strength and size
I like seeing the white board!
Why did you Translate "Big Dreams" into "大きな計画"? That means "big plans"! It should be "大きな夢".
I dont understand, dreams in this context means plans....
@@AlexanderBromley Actually, you don't. And I say this because you add the adjective "big". Big dreams are the things that motivate and provide goals for the plans we make. Those plans don't necessarily need to be big -- they just need to be well thought out and crafted. The thing that I appreciate about your videos is that they provide both inspiration and guidance.
This question probably won't get answered because i am commenting 7 months after the video is posted. I used to weigh nearly 400 pounds. i am closing in on 200. I am trying to build strength and a little size to fill in some of the loose skin, so i dont look too much like an empty ball sack. I tend to do 8 reps per set and about 12-16 sets per body part per werkout. Time is a factor i work a 12 hour job and often go after work. I hit all part twice a week so 24-32 sets per body part per week. Am i doing enough? Too much. Would i be better off decreasing weight and increasing reps to build size?
Sounds like you’re doing enough, just make sure you’re getting in .8-1 g of protein per lb of body weight and enough carbs to fuel your body, hope this helps!
I keep hearing reps but how many sets?
What part of the quad does the squat not work?
Most likely the rectus femoris, it crosses the hip joint so it contracting in the concentric part would be pulling your hips in the wrong direction than what is necessary to stand up.
Question....I did 275lb for 4 sets of 20 reps on flat bench....I understand that's alot of reps but will that help me get over 405 for a 1 rep max?
Probably two months of specific training or less to crack that goal.
Bromley's training advice is good, but his 'Cockney child in a Victorian workhouse' voice is GODLIKE.
You mentioned singles / doubles are more tiring than 4s 5s 6s ect but i always found that i could recover easily from singles. Would you know the reason behind this ?
I think it's if volume is equal. So 10 sets of 3 is harder than 3 sets of 10
@@bloodysath oh you think so ?
Singles and doubles are more taxing on your nervous system but cause less muscular damage, so you won’t feel the soreness as much but your strength will be diminished until your nervous system has recovered.
@@TheKG636yeah first time I did my 1RM on deadlift my muscles didn't feel tired immediately afterwards but when I tried to go for a second rep my legs just refused to cooperate. Had to wait at least 5 minutes before trying again.
Who's that guy next to Ronnie Coleman?
Why do powerlifters wear a shirt over an old skool vest? Can powerlifter wear a bodybuders string vest in a meet?
How can we program weighted calisthenics for hypertrophy
Nice topic!
FitnessFAQs does a lot of calisthenics work, which would be a good place to look.
@@SpawnofHastur i know him, but i Love Alex analytical videos. He's set the bar high when it comes to analyzing programs
I choose Ronnie
❤️
Whenever I hear “motor unit,” think of Jeremy DeWitt
Less gooo
💪
How would you program for someone that doesnt have that mental limiter on how much muscle strength they can use?
I’m not Mr Bromley. But if you had no mental limiter then you would have loads of torn muscles, tendons and broken bones. The mental limiter is there to protect the body from itself. Just like a rev limiter in a combustion engine. Turn a factory V8 engine at 20,000rpm with no rev limiter and say hood bye to your valve train at about 10k and your crank and pistons shortly after. Redesign with different components and you can do 3 hours on a track before a rebuild. 😅
That doesn't exist. If you didn't have a limiter, you would be lifting world record weights for your size without training (and getting injured in the process).
@@AlexanderBromley thanks. Much more succinct and to the point.
Every freak incident of a parent lifting a vehicle off their child is an example of no limiter strength expression, typically rupturing a large number of tendons in the process. There was a famous case of a police officer lifting a 500+ kg boulder off a free climber, ruining both arms beyond repair.
@@CeroAshura Is there an article on this by any chance? Seems interesting but I can't find anything on it.
In the end ……. John hack and Ronnie Coleman liver and kidneys both are shot. Internally they both carry a “juicy” circumstance.
Could you explain the "it's harder to recover from?" Do you mean in the short term between sets or in the long run? Recovery is the same difficulty in the long run for everything, it's just more or less time. The true difficulty is telling a brick shithouse they're not recovered yet and they don't NEED another session in thr gym cause they haven't finished recovering, let alone started growing
Well then.... I've been told