A good analogy for this I use is hypertrophy is getting the size of the cup and strength is the amount of water you can put in it (bigger the muscle size and density the greater capacity you will have to gain strength afterwards)
More like hypertrophy is getting the size of the cup and filling it up 90%. If you did nothing but maintenance volume and strength peaking you’ll find you hard plateau after adding around around 10% to the lift. Granted this would be influenced by how heavy you go in the first place someone who never lifts below 15 reps etc would see more strength gains
Is that how it works? I have a pelvic tilt also but I have started my lifting journey with a strength program instead. Been doing this for almost a year.
@@ates423 it depends if your pelvic tilt is posterior or anterior you probably have a group of muscles thats tight and others weak. On me i have a lateral tilt so one side of me is stronger then the other. The way i see it is hypertrophy lets the uneven muscles catch up. Find that weight thats good for you and stick to it for 6 months . Instead of 100 bench press last week and 140 this week and your all over the place
@@eastcoastkickz4891 posterior, my glutes are weaker in proportion and my hamstrings get really tight. I’ve been doing deadlifts, barbell rows, Romanian deadlifts, etc to try to even it out. It’s been working but progress is slow. I wonder if hypertophy rep ranges would be better vs your typical 5x5 on compounds and 10x4 on accessories
@@ates423 i do hamstring machines and leg extensions and also the machines where you open legs and close legs. The power lift thing got exhausting also the dead lifts. I added in back extension its easy with a machine. My go to rep format is 10x ,9x ,8x ,7x ,6x ,5x ,4x ,3x, all the way to 0 then done. That way im not over training but my structures are adapting to this weight and reps
@@eastcoastkickz4891 I have anterior pelvic tilt,which I don't like,because of that my chest stays up and back arches and my gut looks like pregnant belly,I am not able to fix this issue
This channel is amazing. I'm a visual learner so seeing everything in pictures/words combined with audio is very helpful for me. New subscriber, thanks!
Periodization is stress management, as you can’t train all the components of athletic fitness at high levels at the same time. This training approach uses cycles that repeat. Key word is “period.”
Strength is also a talent, there is definitely training but no matter how much one trains or juices most men will not able to bench 5 plates, that’s just nature. Some won’t even touch 3 with steroids. The same goes for body and size and definition of muscles, some guys will be super strong but not look aesthetically pleasing and it is what it is. THANK GOD I kinda look the part for the strength.
I just found your channel yesterday and I'm so excited. You have an amazing way of breaking down complex ideas into easy to understand components. Thank you so much!
Always impressed with his work, digesting multiple studies and then giving us back the synthesis that takes into account of practical applications. What do you think about using heart rates to measure rest time? I found a few studies including one done by Polar, that supports that heart-rate based rest intervals resulted in greater hypertrophy.
Wouldn't training for hypertrophy would be better if u're newbie ? I mean u ll get more muscle mass and then if u train for strength it would bemefit more . Also, which one should we prioritise if we have body fat . Like hypertrophy increases muscle mass which improves metabolism as muscle is more metabolically active .
@@suryasharma7308 i would say maybe hypertrophy until you get your form . But if that’s good get that strength asap . If your fat sure I mean it can’t hurt to do more secondary exercises after going for power . You need something to shape .
@@jondoc7525 so in a nutshell , if i m fat ,I should start w hypertrophy till I get a proper form and shape and then after that , I should hit strength
@@suryasharma7308 yes strength builds functional muscle that you want . If your fat you should gain pretty easy for awhile . Especially as a newb as well . Str will still make you sore but find your starting points with hypertrophy for safety . You can do some hyp after power that day if you wish. Or pyramid up your sets until you get five reps basically. You can’t shape what you don’t have yet .
Hey mate, could you make a video on periodization for athleticism? Obviously, there are many shared elements between strength and athletic training, but my goal is not necessarily to squat the most amount of weight possible for the sake of squatting, but rather to make me a more explosive athlete on the court.
i'ven training for strenght for years without even knowing it, no wonder i wasnt growing. also i screwed up my shoulder, neck and pectoralis from my dominant side. since the start of this year i'ven doing specific stretches and exercises for that, but also training with less weight and more volume. i can say it feels a lot better during (i've never experienced the "pump") and after (i have less to none strain the days that follow), and after a few months i am recovering but also seeing gains and endurance in real life. kind of a ted talk but if anyone reads this and wants to start dont fall for the meme of ego lifting, you can suffer an injury for absolutely nothing in return
Lol same man I did my first lateral raise drop set few weeks ago it felt amazing and I actually felt the muscle unlike the demolishing effects of military press I was doing stupid me I guess
I love this channel, it is one of the few channels on UA-cam that actually explains how to programme effectively instead of just receiving generic tips for gaining muscle which only works up to an intermediate level.
@@FlowHighPerformance1 Lol don’t overthink it beyond this - history tells us that the percentage you’ll get from the amount of time you put in to researching won’t be worth the overthinking
6:30 neural efficiency means muscle fibre recruitment - how many of you overall amount of muscle fibers can be recruited at the same time? That is limited by your neurologic capacity. You can sometimes feel it especially on the bench when you need one more rep and you really not only have to put in the effort, but also concentrate. This can be - as has been correctly explained - achieved by using high weight, low repetition method as only really high weights create the urge to of recruiting more fibers.
Yes, muscle fibre recruitment is one component of neural efficiency, but there are also other factors too such as rate coding, antagonist inhibition, improved coordination etc.
If it’s a true one rm all muscles will activate anyway , this is why people tear pecs and rotator cuffs . They activate muscles that suck on them eventually if it’s a true max . Why you have to be careful
In my experience for the vast majority of people a simple double progression scheme at moderate intensity (estimated % of 1RM) so long as volume is not stupidly high and not terribly low and you dont reach failure in a lot of sets (this will determine how often you can train and for that reason influence total volume) you can leave periodization mostly untouched. It might be my personal bias but hypertrohpy doesnt seem to respond as much ( if at all) from a loading scheme and variability as strenght does. This might change if you compete, of course because you will peak and shit. Which doesnt apply to the non competing lifter mostly looking for aesthetics or health
Can you please give me an example for a soccer player or mma fighter? Talking about the early preparation and peaking. What is the variation of movements opposed to exact movements used in the upcoming match? Both sports are full of unpredictable movements but still strength is a huge part of the sport. The answer would be very helpful since I want to work with athletes in similiar sports and help them grow!
** The mad thing is i have gained muscle tissue progressivley over the past 15 years or so but now hit 35 i am actually weaker but more muscle mass than ever had!!?>?>: any explanation?
Probably because you haven't practiced the specific strength lifts with heavy loads. IE. If you don't squat heavy, you probably won't improve your squat 1RM much 👍
Build both. Use proggresive weight overload. 5 excersies per muscle group a week, 5 series each 3 in 10-12 rep range . last 2 series in 6-8 rep range. That way you will build both, the muscle and the strenght.
In your first year you dont need to periodize training because you can usually progress linearly almost every workout. After that, you might want to periodize training, but it depends on your goals
How do i train the entire body without using all the different individual workout types? What exercises train a larger zone of muscles? I want my body to have a quite homogeneous shape and strength
What if I don't have any interest in a strength competition, but just want to be stronger overall for another sport like martial arts/wrestling? Should I train like a strength athlete or a body builder if I do not care about muscle growth or appearance?
Do you know if having small hands and wrists can physically affect my performance in some exercises like dumbell press/bench press ect.? I sometimes feel uncomfortable doing dumbell press and i think the cause is the not so big hands of mine. I also believe that i can handle more weight but i can't actually press more because of this. (There may be some grammatically wrong phrases because of my english language skills). Thanks
If you don't rush into too heavy weight and let your joints adept to the load it's not that big of a deal. Just don't over train stuff when it's hurting also do wrist curls some day a week. I'm 193 cm long but small hands and wrists. I get fast joint pain in my wrist but I'll just lower the load and increase the reps. Also hanging from a pull up bar gets your grip strength up alot. Only if you have like baby hands then you're doomed I think :)
My two cents, Once I started directly training my grip strength (always near the end of the workout) my forearms exploded, my wrists grew and my grip strength became ridiculously strong. A side effect of this was I could definitely push more weight comfortably and I could definitely pull more weight comfortably… Look into farmer walks and dead lifts/rack pulls (hold at the top to train grip)
very informative video, however your explanation of periodization for "maximizing" strength is a bit narrow. While you explain things correctly for strength athletes, that is only a small portion of the population. There are plenty of people who would like to be strong all year round. I want to be the strongest I can be, but not at a specific point in time that requires me to peak. For example, I play tennis and I compete all year round. There's no reason to peak. I have to be as strong as I can be at all times. Phase potentiation is useless for this goal, but some sort of periodization is still required.
Yes you are correct. However to maximise strength, a peak is required. You can still build general strength all year round, but you will never reach your absolute peak strength potential. However, that is completely fine, because your goal isn't to compete in strength sports 👍
@@FlowHighPerformance1 ok i understand. we're probably debating over minutiae. I would define maximizing different than an absolute peak. I want to maximize my strength, but I dont want to peak.
I'm not arguing with you at all, I think your point is very valid. Yes, you can continue to build strength year-round, although you will never perform your at your best unless you intentionally peak at a specific time
Well personally I try to focus on absolute & functional strength, sports performance, bodybuilding style hypertrophy and size not so much. So train mainly for strength keep improving on the big 3 lifts mainly free weights? I do quite a lot of calisthenics too
Most likely not. You will probably be able to at least maintain muscle mass while focussing on strength. However, hypertrophy is also a large part of long-term strength gains too, so you probably cannot completely neglect hypertrophy training altogether 👍
Hey man, how many sets per training session is a good amount. not asking how many sets per muscle group in a single session. For example on a push day where u hit chest delts and triceps. How many sets is it a good amount ~20?
depends how many days you train, and how many times you hit each muscle group. ~20 sounds very reasonable to me, but remember to look at total weekly volume not volume per session 👍
Beginner question but is it possible to train both at the same time? Like one week strength one week hypertrophy or is it better to do it month to month?
You can do both at the same time. You don't have to alternate from week to week. This video explains how to do this ua-cam.com/video/FTYmYS-rL7g/v-deo.html
Hi, what do you think is the cap for volume per session for a single muscle group? I did some research and I came to the conclusion that doing 6 hard sets with long rest is enough and doing further sets is unnecessary, but I feel like 6 sets is too low, what do you think?
6 sets is enough for one exercise, and around 12-18 sets for one muscle group. Renaissance Periodization has a good video on this, called “Exercise number considerations for muscle growth”.
More volume = better for size. So if I program a muscle on the high volume that means I shouldn’t do reps to failure right? In other words rest as hard as I work out
if you are doing 15 sets per week, but are not progressing on your lifts vs you are doing 10 sets and are progressing on your lifts, then in that case the lower volume produces more hypertrophy
NO NO NO. Strength and size correlation can differ from person to person. But for one man and one body fat % the strength absolutely equal to the size (without water and drugs). Somebody can be stronger because of his arm length or other things but more strength means more hypertrophy. That’s what science says (my poor English isn’t enough to explain bad methodology of those researches where you can see the difference between two parameters)
I understand what you are saying. I think muscle size has a strong correlation with strength POTENTIAL but not necessarily 1RM strength directly. Furthermore, training for strength and size will be different regardless 👍
Wait, so when training for hypertrophy, periodization is completely irrelevant? What do you think about Reneisance Periodization methods that have you training with various RIR over several mesocycles as a form of periodization for hypertrophy? How would you compare it to simply going to failure every workout (and beyond) and taking a bunch of rest days in between
I don't think periodization is very relevant for hypertrophy - at least not in the same way that it applies to strength or other sport performance training. I think RP's method is fine, but it isn't necessarily better or worse than simply training close to failure every workout
Hypertrophic gains for me I do believe what body type you have plays a role to like me athletic build can gain muscle relatively easy and shredded look whereas strength mass training takes ages and doesn’t make me look good kinda daft being 5:7 whereas someone who’s a mesomorph 5:9/6ft would look far better with mass and strength if this makes sense anyways
These videos are very good but i think that it doesn't exist no Hypertrophy training, at the same time strenght training is not just lifting more weight Maximal strenght has everything to do with 1 rep max, but everything below that in terms of weightlifting sports is still strenght training, just different kinds of it We have power strenght, endurance strenght, maximal strenght and everything in between like the typical bodybuilding range Every rep range builds strenght and endurance of it's own kind, when something needs to be maximised we should tend towards that but i believe differentiating and separating them does more harm than good in terms of theoretical learning
Lifting more weight is the end result for strength. Yes, hypertrophy work will also contribute to long term strength gains. However, the end goal for hypertrophy training is to increase muscle size - which doesn't always require you to lift maximal loads. In practice, they are probably similar but exercise selection, technique, rep ranges and rest periods might differ slightly 👍
Nice explanation and great video in general, however 6 - 20 for hypertrophy is not right. Check Brad Schoenfeld's work. The range goes up to 40 if proximity to failure is present, it's just less efficient and probably torture. Also, full ROM is not necessary for hypertrophy. Partials, especially in the range where the muscle is stretched work just as good or even better (again with sufficient proximity to failure). Full ROM is an arbitrary concept anyway.
True, I usually recommend 6-20 as a practical range. And yes, partial ROM in certain contexts can be equal, or possibly even more effective, but I didn't want to go into the nuances for this video 👍
Full ROM shows benefits when discussing mobility of joints and joint laxity. You don't want to prioritize partial ROM repetitions for this reason. We all want to be strong AND mobile.
The pump might feel smaller but as long as progression is still occuring It should be actually more beneficial to train this way because It allows you for more intensity and more effort which is what will translate to greater hypertrohpy with the same volume. 3 reps might be a bit too low tho. Also, stay at the very minimum 3 reps shy of failure. Ideally youd train within 0-2 reps of failure. Note that 0 reps in reserve is not failing the lift, It means youll fail the Next rep tho, so you dont even attempt it
Strength rep range 1-8 hypertrophy rep range 6-14 muscle endurance is anything g over 15 reps, this is a rough estimate but Strength and hypertrophy training have different rep ranges they are not both 6-20
Interesting. I'd like to flip the emphasis as weights are supplemental to the sport I wish to perform well at (cycling) and I have no interest in hypertrophy itself, just strength through NMF and some tendon stiffness / muscle fibre coordination / firing. Also, algorithm comment for the algorithm.
It will be necessary after a while, as you will stagnate in strength eventually. For long-term strength gains, you will eventually need to increase muscle mass 👍
@@FlowHighPerformance1 Should I eat more to gain more muscle? I have gotten lots of fat since I started weight training about 2.5 years ago, but my muscle hasn't grown for a year. I'm 171cm 63kg(from 54kg), muscle about 30kg(from 28kg), fat 16%(from 11%)
Strength and muscle mass are related but not with a strong linear relationship it would seem. Maybe a moderate linear one. I know small guys who are way stronger than me and big guys who are weaker. I spent a few years on a farm so the deadlift was kind of natural for me. The first week I went to a gym, I deadlifted 210 lbs at 115 lbs bodyweight. Over the past couple years I've gained 15lbs of lean mass (I'm still around 15% body fat) and my deadlift has only improved by 100lbs, but my squat and bench have more than doubled (now squatting 225lbs and benching 155). At a certain point a ceiling seems to get hit as well after which you need to train differently.
I would say its Genetics. If you have good Genes. You might build huge muscles all Natty. But if you do not have the Genes. You can still build muscle but there is a limit on how much. And the nearer you get to your max muscle mass, the lesser and lesser the muscle you gain per year. Still if you keep training, you will build up your strength regardless of your muscle mass. I have seen many muscular people that are not bulky at all, lean looking muscles. And are very strong on their bench and squats. Perhaps on creatine atleast and no roids or sarms. People who look big muscularly. Specially the ones that got big in a short period, are probably using gear.
Any books on periodization for Strength training? I heard of many types of periodization such as Vertical Integration, linear progression, block periodization, wave, step...etc. I do want to dive deeper into each so if you have books to suggest I'd be glad! Also what are good reads of the similar topic but with regard to athletic performance (not only Strength training)?
Havent read Mladen's book, but really like his content. I would also recommend Scientific Principles of Strength Training by Dr. Mike Israetel & Chad Wesley Smith
Really great explanations on a technical level. Watched this a year or two ago and couldnt really get it that much as I was only a newbie, now still kinda a newbie but I get it much better now. Tho I really wish you explained a couple of things that you said "arent needed so we wont discuss it" Like the neural thing and another before that
I read this on reddit "muscle and strenght are like a cup: muscle size refers to the size of the cup and strenght determines how much is cup filled. Once you fill a cup, you need a bigger one to continue"
Not sure if I’m asking this correctly coz I still don’t know what I don’t know 💀 But how does neural adaption occur from manipulating volume and intensity variables within a periodised program? In other words, why and how do periodised work and break through plateaus as a result of neural adaption by making neural drive stronger by increased motor units and decreasing neuromuscular inhibition? Like someone can just ask me, 'why should I follow a 12 week periodiastion to hit PR's instead of just attemting 1 rep maxes all the time and trying to add more weight on the bar?' And I wouldn't know how to explain loool Perhaps a video could break this down further if needs be!
Neural efficiency is maximised with specific training (heavy loads, specific exercises etc.). However, it is only a short-term adaptations that will be maximised pretty quickly. So if you perform 1RM's every week, you will probably make great strength gains for a few weeks and then plateau at some point. So to make further strength gains, we need to increase the size of the muscle, so there is more tissue to contribute to the lift. So training is periodized to build more muscle tissue, then to teach this new muscle tissue to maximise force production ie. maximise neural efficiency 👍
@@FlowHighPerformance1 thank you so soooo much for replying! Was literally the answer I was looking for! If you can, then please make a video in the future about this with further depth… would love to understand now about it on a cellular level too!
This is the kind of content I was searching for, very correct in every aspect, I feel like this channel won't be understood by the uneducated mass of the modern fitness industry
@@FlowHighPerformance1 exactly, you'll help everyone that want real science behind the gym world, not the bro science bullshit that is so popular nowdays
I thought that a bunch of studies have shown that there is no "hypertrophy" rep range, and that low reps are just as effective as high reps for hypertrophy? It seems like what matters most is RPE/RIR.
There is a large spectrum of rep ranges that are effective for hypertrophy, but there are still limits. As a general rule, we want to train anywhere is the approximate 6-20 rep range 👍
Great vid. But 6-20 rep range for muscle growth is inadequate, 6 is more of minimum growth juice'd up number, 15-25+ for effective natural bodybuilding.
i hope all of you people who train ur body by lifting weights do it for yourself, not for other people (the easiest example is do it for ez noob gurlz).
Your muscles will eventually reach their genetic limits in size but you’d be surprised how much strength you can get after that.
how long will it take to reach max size?
@@xCarbonBlack if u do all correctly, a natural can get it in 4-6 years
@@cherubino95 ^
@@xCarbonBlack depends on your test level.
Depends on a lot of factors tbf
A good analogy for this I use is hypertrophy is getting the size of the cup and strength is the amount of water you can put in it (bigger the muscle size and density the greater capacity you will have to gain strength afterwards)
Yes, that is a great analogy 👍
More like hypertrophy is getting the size of the cup and filling it up 90%. If you did nothing but maintenance volume and strength peaking you’ll find you hard plateau after adding around around 10% to the lift. Granted this would be influenced by how heavy you go in the first place someone who never lifts below 15 reps etc would see more strength gains
me too
A big muscle is a strong muscle, but a strong muscle is not always a big muscle
I have a pelvic tilt which caused muscles to become uneven so hypertrophy is my go to. Ill head to strength-once im structurally strong
Is that how it works? I have a pelvic tilt also but I have started my lifting journey with a strength program instead. Been doing this for almost a year.
@@ates423 it depends if your pelvic tilt is posterior or anterior you probably have a group of muscles thats tight and others weak.
On me i have a lateral tilt so one side of me is stronger then the other. The way i see it is hypertrophy lets the uneven muscles catch up. Find that weight thats good for you and stick to it for 6 months . Instead of 100 bench press last week and 140 this week and your all over the place
@@eastcoastkickz4891 posterior, my glutes are weaker in proportion and my hamstrings get really tight. I’ve been doing deadlifts, barbell rows, Romanian deadlifts, etc to try to even it out. It’s been working but progress is slow. I wonder if hypertophy rep ranges would be better vs your typical 5x5 on compounds and 10x4 on accessories
@@ates423 i do hamstring machines and leg extensions and also the machines where you open legs and close legs. The power lift thing got exhausting also the dead lifts. I added in back extension its easy with a machine.
My go to rep format is
10x ,9x ,8x ,7x ,6x ,5x ,4x ,3x, all the way to 0 then done. That way im not over training but my structures are adapting to this weight and reps
@@eastcoastkickz4891 I have anterior pelvic tilt,which I don't like,because of that my chest stays up and back arches and my gut looks like pregnant belly,I am not able to fix this issue
I started to gain muscle once I started to focus on hypertrophy.
Nice, makes sense 👍
Duh?
This channel is amazing. I'm a visual learner so seeing everything in pictures/words combined with audio is very helpful for me. New subscriber, thanks!
Cheers, glad you enjoy this style of video 👍
Periodization is stress management, as you can’t train all the components of athletic fitness at high levels at the same time. This training approach uses cycles that repeat. Key word is “period.”
Agreed 👍
What about conjugate? I've had good success with it
Well said
Watch me 😂
Strength is also a talent, there is definitely training but no matter how much one trains or juices most men will not able to bench 5 plates, that’s just nature. Some won’t even touch 3 with steroids. The same goes for body and size and definition of muscles, some guys will be super strong but not look aesthetically pleasing and it is what it is. THANK GOD I kinda look the part for the strength.
Yes, genetics play a large role in both pursuits 👍
Best explanation so far for Periodization ❤
glad to hear it 👍
That made perfect sense, I don't say that lightly. Great video.
Cheers, glad it was helpful 👍
I just found your channel yesterday and I'm so excited. You have an amazing way of breaking down complex ideas into easy to understand components. Thank you so much!
Glad you find the videos helpful 👍
This is a really well put together video. Great work
Cheers, glad you found it useful 👍
Always impressed with his work, digesting multiple studies and then giving us back the synthesis that takes into account of practical applications. What do you think about using heart rates to measure rest time? I found a few studies including one done by Polar, that supports that heart-rate based rest intervals resulted in greater hypertrophy.
I personally use heart rate and mental readiness to determine rest times. I think it is a great tool 👍
If you train both you can have both . Powerbuilder unite ! Train strength as a newb at first for sure
Yes, I think early intermediates can benefit from strength training 👍
Wouldn't training for hypertrophy would be better if u're newbie ? I mean u ll get more muscle mass and then if u train for strength it would bemefit more . Also, which one should we prioritise if we have body fat . Like hypertrophy increases muscle mass which improves metabolism as muscle is more metabolically active .
@@suryasharma7308 i would say maybe hypertrophy until you get your form . But if that’s good get that strength asap . If your fat sure I mean it can’t hurt to do more secondary exercises after going for power . You need something to shape .
@@jondoc7525 so in a nutshell , if i m fat ,I should start w hypertrophy till I get a proper form and shape and then after that , I should hit strength
@@suryasharma7308 yes strength builds functional muscle that you want . If your fat you should gain pretty easy for awhile . Especially as a newb as well . Str will still make you sore but find your starting points with hypertrophy for safety . You can do some hyp after power that day if you wish. Or pyramid up your sets until you get five reps basically. You can’t shape what you don’t have yet .
Hey mate, could you make a video on periodization for athleticism? Obviously, there are many shared elements between strength and athletic training, but my goal is not necessarily to squat the most amount of weight possible for the sake of squatting, but rather to make me a more explosive athlete on the court.
If you look into the archives of this channel, you will find plenty of videos on programming and periodization for athletic performance 👍
@@FlowHighPerformance1 Yep mate just found what I was looking for, cheers for the free content!
Thanks for providing real knowledge.
No problem 👍
All about the continual progress
1:36 When you hear the same stock music that Zeducation uses, so you wait for the memes to drop...
i'ven training for strenght for years without even knowing it, no wonder i wasnt growing. also i screwed up my shoulder, neck and pectoralis from my dominant side. since the start of this year i'ven doing specific stretches and exercises for that, but also training with less weight and more volume. i can say it feels a lot better during (i've never experienced the "pump") and after (i have less to none strain the days that follow), and after a few months i am recovering but also seeing gains and endurance in real life. kind of a ted talk but if anyone reads this and wants to start dont fall for the meme of ego lifting, you can suffer an injury for absolutely nothing in return
Glad to heat your training is now more aligned with your goals! Keep up the good work 👍
Lol same man I did my first lateral raise drop set few weeks ago it felt amazing and I actually felt the muscle unlike the demolishing effects of military press I was doing stupid me I guess
I love this channel, it is one of the few channels on UA-cam that actually explains how to programme effectively instead of just receiving generic tips for gaining muscle which only works up to an intermediate level.
I try to explain these concepts in an understandable way. Glad to hear the videos are helpful 👍
Great video 👏🏾👏🏾
Cheers 👍
Wow awesome tips and a well put together video, will definitely be changing up my program
Cheers, glad it was helpful 👍
Gotta say very high quality video. 👌
Cheers, glad to hear it 👍
Excellent content again my guy liked 👍
Cheers 👍
Man u are a legend
The question is how to manipulate variables to ensure a continual stimulus for hypertrophy?
Indeed. That's what we are trying to figure out 😂
@@FlowHighPerformance1 Lol don’t overthink it beyond this - history tells us that the percentage you’ll get from the amount of time you put in to researching won’t be worth the overthinking
Training to failure is not for everyone! If you want to try it, make sure you have a certified professional show you when and how to do it.
True, but we should all be training CLOSE to failure to maximise hypertrophy 👍
You got any videos for creating a mesocycle/periodization to maximise strength?
Great video btw... Cheers
Yep, check this video out ua-cam.com/video/Mq0z9Dkg6Nk/v-deo.html
@@FlowHighPerformance1 appreciate it ...
And again, amazing content
Cheers
6:30 neural efficiency means muscle fibre recruitment - how many of you overall amount of muscle fibers can be recruited at the same time? That is limited by your neurologic capacity. You can sometimes feel it especially on the bench when you need one more rep and you really not only have to put in the effort, but also concentrate. This can be - as has been correctly explained - achieved by using high weight, low repetition method as only really high weights create the urge to of recruiting more fibers.
Yes, muscle fibre recruitment is one component of neural efficiency, but there are also other factors too such as rate coding, antagonist inhibition, improved coordination etc.
If it’s a true one rm all muscles will activate anyway , this is why people tear pecs and rotator cuffs . They activate muscles that suck on them eventually if it’s a true max . Why you have to be careful
Isometrics could possibly also be used
Totally, elite bodybuilders hold them after failure old school
very informative brah thanks
No problem Ronald 💪
Useful content so keep creating videos
Cheers, will do 👍
In my experience for the vast majority of people a simple double progression scheme at moderate intensity (estimated % of 1RM) so long as volume is not stupidly high and not terribly low and you dont reach failure in a lot of sets (this will determine how often you can train and for that reason influence total volume) you can leave periodization mostly untouched. It might be my personal bias but hypertrohpy doesnt seem to respond as much ( if at all) from a loading scheme and variability as strenght does.
This might change if you compete, of course because you will peak and shit. Which doesnt apply to the non competing lifter mostly looking for aesthetics or health
yes exactly. the classic form of periodization is not really relevant for hypertrophy 💪
@@FlowHighPerformance1 exactly man! (Although i often times wonder how would one go about periodizing for strenght in a hypertrophy focused context)
On gear doing both makes you super sayan mode 🔥
😂
There is too much teories about this thing..when “consistency” will always give u both..
Very true, do the basics well for 10-20 years, and you will see great results 👍
@@FlowHighPerformance1 😂
Can you please give me an example for a soccer player or mma fighter? Talking about the early preparation and peaking. What is the variation of movements opposed to exact movements used in the upcoming match? Both sports are full of unpredictable movements but still strength is a huge part of the sport.
The answer would be very helpful since I want to work with athletes in similiar sports and help them grow!
soccer - ua-cam.com/video/3BrtUVmdf-A/v-deo.html
combat sports - ua-cam.com/video/OvdeZKt_S4M/v-deo.html
** The mad thing is i have gained muscle tissue progressivley over the past 15 years or so but now hit 35 i am actually weaker but more muscle mass than ever had!!?>?>: any explanation?
Probably because you haven't practiced the specific strength lifts with heavy loads. IE. If you don't squat heavy, you probably won't improve your squat 1RM much 👍
That's because your testosterone levels start to lower after 30.
@@GuiltyBystander8 but my muscle has increased that was the point
Very clear and informative 👍🏼
Glad to hear it 👍
If i am training for hypertrophy only and not for a contest. How should i split my working blocks?
Only hypertrophy blocks. No need to incorporate strength training 👍
I train in 3 2 week blocks
1. 3 x 12 reps with 4 sec. negatives
2. 4 x 8 reps
3. 5 x 5 reps
Does this make sense?
It makes sense
Sorry this might sound stupid but what do you mean with volume?
total number of set / muscle / week. Watch this video for more detail ua-cam.com/video/16oYtQbGhq4/v-deo.html
Build both. Use proggresive weight overload. 5 excersies per muscle group a week, 5 series each 3 in 10-12 rep range . last 2 series in 6-8 rep range. That way you will build both, the muscle and the strenght.
Definitely an option 👍
Should i start periodisation in the very first year of strength training, or should i start it in the second year?
In your first year you dont need to periodize training because you can usually progress linearly almost every workout. After that, you might want to periodize training, but it depends on your goals
@@FlowHighPerformance1 thnx alot for ur help
How do i train the entire body without using all the different individual workout types? What exercises train a larger zone of muscles? I want my body to have a quite homogeneous shape and strength
A full-body hypertrophy routine will work fine 👍
What if I don't have any interest in a strength competition, but just want to be stronger overall for another sport like martial arts/wrestling?
Should I train like a strength athlete or a body builder if I do not care about muscle growth or appearance?
Check this video about strength training for combat sports ua-cam.com/video/OvdeZKt_S4M/v-deo.html
Same views as subs as I watch.
Do you know if having small hands and wrists can physically affect my performance in some exercises like dumbell press/bench press ect.? I sometimes feel uncomfortable doing dumbell press and i think the cause is the not so big hands of mine. I also believe that i can handle more weight but i can't actually press more because of this. (There may be some grammatically wrong phrases because of my english language skills). Thanks
If you don't rush into too heavy weight and let your joints adept to the load it's not that big of a deal. Just don't over train stuff when it's hurting also do wrist curls some day a week. I'm 193 cm long but small hands and wrists. I get fast joint pain in my wrist but I'll just lower the load and increase the reps. Also hanging from a pull up bar gets your grip strength up alot. Only if you have like baby hands then you're doomed I think :)
@@MalseMan Good. Thanks man
I dont think it will influence pressing STRENGTH directly, but it may influence joint tolerance and your forearm muscle growth potential 👍
My two cents, Once I started directly training my grip strength (always near the end of the workout) my forearms exploded, my wrists grew and my grip strength became ridiculously strong.
A side effect of this was I could definitely push more weight comfortably and I could definitely pull more weight comfortably…
Look into farmer walks and dead lifts/rack pulls (hold at the top to train grip)
I have snall hand and wrists. It's no huge problem.just take your time increasing weight.
very informative video, however your explanation of periodization for "maximizing" strength is a bit narrow. While you explain things correctly for strength athletes, that is only a small portion of the population. There are plenty of people who would like to be strong all year round. I want to be the strongest I can be, but not at a specific point in time that requires me to peak. For example, I play tennis and I compete all year round. There's no reason to peak. I have to be as strong as I can be at all times. Phase potentiation is useless for this goal, but some sort of periodization is still required.
Yes you are correct. However to maximise strength, a peak is required. You can still build general strength all year round, but you will never reach your absolute peak strength potential. However, that is completely fine, because your goal isn't to compete in strength sports 👍
@@FlowHighPerformance1 ok i understand. we're probably debating over minutiae. I would define maximizing different than an absolute peak. I want to maximize my strength, but I dont want to peak.
I'm not arguing with you at all, I think your point is very valid. Yes, you can continue to build strength year-round, although you will never perform your at your best unless you intentionally peak at a specific time
Well personally I try to focus on absolute & functional strength, sports performance, bodybuilding style hypertrophy and size not so much. So train mainly for strength keep improving on the big 3 lifts mainly free weights? I do quite a lot of calisthenics too
Nice, then you would probably want to chase performance outcomes rather than a muscular stimulus 👍
@@FlowHighPerformance1 Thanks man, for sports i like to play badminton mostly, sometimes basketball and others :)
I want strength
Then train for strength 👍
Or you could just lift weights, progressive overload
If you train for muscle growth and have gained a lot, will switching to a strength focused routine cause you to lose that mass?
Most likely not. You will probably be able to at least maintain muscle mass while focussing on strength. However, hypertrophy is also a large part of long-term strength gains too, so you probably cannot completely neglect hypertrophy training altogether 👍
Hey man, how many sets per training session is a good amount. not asking how many sets per muscle group in a single session.
For example on a push day where u hit chest delts and triceps. How many sets is it a good amount ~20?
depends how many days you train, and how many times you hit each muscle group. ~20 sounds very reasonable to me, but remember to look at total weekly volume not volume per session 👍
Is it okay if I take only the last set to failure bcs u will get tired from taking each set till you cant no more
Yes, that is fine 👍
Can i do Monday and Tuesday for strength training and Thursday and Friday for hypertrophy?
Yes 👍
@@FlowHighPerformance1 ty
👍
👍
Beginner question but is it possible to train both at the same time? Like one week strength one week hypertrophy or is it better to do it month to month?
You can do both at the same time. You don't have to alternate from week to week. This video explains how to do this ua-cam.com/video/FTYmYS-rL7g/v-deo.html
@@FlowHighPerformance1 awesome, thanks
No problem 👍
that's what Bayer Munich did
Hi, what do you think is the cap for volume per session for a single muscle group? I did some research and I came to the conclusion that doing 6 hard sets with long rest is enough and doing further sets is unnecessary, but I feel like 6 sets is too low, what do you think?
I don't think there is a cap. I think there may be diminishing returns 👍
Bro do you hit one muscle group every 2 weeks or what? Talking about 6 is too low per session
6 sets is enough for one exercise, and around 12-18 sets for one muscle group. Renaissance Periodization has a good video on this, called “Exercise number considerations for muscle growth”.
If we train from 4-7 rep range but it is upto the failure. Will it still be good for hypertrophy?
Yes but you will probably see better growth training with slightly higher reps (>5)
@@FlowHighPerformance1 I perform this rep range only for bench, squat, deadlift.. And for other movements I use higher rep range 8-12
@@abhishekkhajuria1245 great, that should be completely fine 👍
More volume = better for size. So if I program a muscle on the high volume that means I shouldn’t do reps to failure right? In other words rest as hard as I work out
Not necessarily. You still want to take each set close to failure 👍
@@FlowHighPerformance1 thanks for the reply! have you thought about creating a discord? i’ve been training for a year and i look the exact same lol
I don't even know what a discrord is 😂
if you are doing 15 sets per week, but are not progressing on your lifts vs you are doing 10 sets and are progressing on your lifts, then in that case the lower volume produces more hypertrophy
@@ollvi 10 sets is not necessarily less volume than 15. It depends on the number of reps in each set.
Love this channel
glad to hear it 👍
the video is too loud
Then turn the volume down
👍👍👍
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NO NO NO. Strength and size correlation can differ from person to person. But for one man and one body fat % the strength absolutely equal to the size (without water and drugs). Somebody can be stronger because of his arm length or other things but more strength means more hypertrophy. That’s what science says (my poor English isn’t enough to explain bad methodology of those researches where you can see the difference between two parameters)
I understand what you are saying. I think muscle size has a strong correlation with strength POTENTIAL but not necessarily 1RM strength directly. Furthermore, training for strength and size will be different regardless 👍
Wait, so when training for hypertrophy, periodization is completely irrelevant? What do you think about Reneisance Periodization methods that have you training with various RIR over several mesocycles as a form of periodization for hypertrophy? How would you compare it to simply going to failure every workout (and beyond) and taking a bunch of rest days in between
I don't think periodization is very relevant for hypertrophy - at least not in the same way that it applies to strength or other sport performance training.
I think RP's method is fine, but it isn't necessarily better or worse than simply training close to failure every workout
Hypertrophic gains for me I do believe what body type you have plays a role to like me athletic build can gain muscle relatively easy and shredded look whereas strength mass training takes ages and doesn’t make me look good kinda daft being 5:7 whereas someone who’s a mesomorph 5:9/6ft would look far better with mass and strength if this makes sense anyways
True, we all have different builds, and that can influence our overall look 👍
I too, just found this channel...I appreciate the straightforward education without some meathead macho man showing off his body.
Glad to hear the content is educational 👍
These videos are very good but i think that it doesn't exist no Hypertrophy training, at the same time strenght training is not just lifting more weight
Maximal strenght has everything to do with 1 rep max, but everything below that in terms of weightlifting sports is still strenght training, just different kinds of it
We have power strenght, endurance strenght, maximal strenght and everything in between like the typical bodybuilding range
Every rep range builds strenght and endurance of it's own kind, when something needs to be maximised we should tend towards that but i believe differentiating and separating them does more harm than good in terms of theoretical learning
Lifting more weight is the end result for strength. Yes, hypertrophy work will also contribute to long term strength gains.
However, the end goal for hypertrophy training is to increase muscle size - which doesn't always require you to lift maximal loads.
In practice, they are probably similar but exercise selection, technique, rep ranges and rest periods might differ slightly 👍
Nice explanation and great video in general, however 6 - 20 for hypertrophy is not right. Check Brad Schoenfeld's work. The range goes up to 40 if proximity to failure is present, it's just less efficient and probably torture. Also, full ROM is not necessary for hypertrophy. Partials, especially in the range where the muscle is stretched work just as good or even better (again with sufficient proximity to failure). Full ROM is an arbitrary concept anyway.
True, I usually recommend 6-20 as a practical range.
And yes, partial ROM in certain contexts can be equal, or possibly even more effective, but I didn't want to go into the nuances for this video 👍
Full ROM shows benefits when discussing mobility of joints and joint laxity. You don't want to prioritize partial ROM repetitions for this reason. We all want to be strong AND mobile.
do you know why did my muscle got smaller when i switch from 8-12 reps, 90 second rest, 4 sets into 4 sets, 3-8 reps, 4 minutes rest? 😢
I find it tough to believe that you would see atrophy with these changes 🤷
The pump might feel smaller but as long as progression is still occuring It should be actually more beneficial to train this way because It allows you for more intensity and more effort which is what will translate to greater hypertrohpy with the same volume. 3 reps might be a bit too low tho. Also, stay at the very minimum 3 reps shy of failure. Ideally youd train within 0-2 reps of failure. Note that 0 reps in reserve is not failing the lift, It means youll fail the Next rep tho, so you dont even attempt it
Strength rep range 1-8 hypertrophy rep range 6-14 muscle endurance is anything g over 15 reps, this is a rough estimate but Strength and hypertrophy training have different rep ranges they are not both 6-20
strength: 1-5 reps to maximise neural efficiency
hypertrophy: 6-20 reps close to failure
Interesting. I'd like to flip the emphasis as weights are supplemental to the sport I wish to perform well at (cycling) and I have no interest in hypertrophy itself, just strength through NMF and some tendon stiffness / muscle fibre coordination / firing. Also, algorithm comment for the algorithm.
Yes, this will require a different form of periodization entirely 👍
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What if I don't want to get bigger, and I want more strength, should I still do the periodization training?
It will be necessary after a while, as you will stagnate in strength eventually. For long-term strength gains, you will eventually need to increase muscle mass 👍
@@FlowHighPerformance1 Should I eat more to gain more muscle? I have gotten lots of fat since I started weight training about 2.5 years ago, but my muscle hasn't grown for a year.
I'm 171cm 63kg(from 54kg), muscle about 30kg(from 28kg), fat 16%(from 11%)
Bro this channel is an actual fucking information gold mine, it's insane. Thank you so much.
No problem, glad you find the content helpful 👍
So much valuable information, Im so happy your channel is growing.
no problem 👍
Strength and muscle mass are related but not with a strong linear relationship it would seem. Maybe a moderate linear one. I know small guys who are way stronger than me and big guys who are weaker. I spent a few years on a farm so the deadlift was kind of natural for me. The first week I went to a gym, I deadlifted 210 lbs at 115 lbs bodyweight. Over the past couple years I've gained 15lbs of lean mass (I'm still around 15% body fat) and my deadlift has only improved by 100lbs, but my squat and bench have more than doubled (now squatting 225lbs and benching 155). At a certain point a ceiling seems to get hit as well after which you need to train differently.
Yes, there are many other factors which influence strength other than muscle mass, but muscle mass certainly contributes to strength too 👍
I would say its Genetics. If you have good Genes. You might build huge muscles all Natty.
But if you do not have the Genes.
You can still build muscle but there is a limit on how much. And the nearer you get to your max muscle mass, the lesser and lesser the muscle you gain per year.
Still if you keep training, you will build up your strength regardless of your muscle mass.
I have seen many muscular people that are not bulky at all, lean looking muscles. And are very strong on their bench and squats. Perhaps on creatine atleast and no roids or sarms.
People who look big muscularly. Specially the ones that got big in a short period, are probably using gear.
Yes, genetics play a major role. However, this isnt a variable we can change, so its not really helpful to make a video on it 👍
Any books on periodization for Strength training? I heard of many types of periodization such as Vertical Integration, linear progression, block periodization, wave, step...etc. I do want to dive deeper into each so if you have books to suggest I'd be glad!
Also what are good reads of the similar topic but with regard to athletic performance (not only Strength training)?
Strength training manual: the agile periodization from Mladen Jovanovic is a great read
Havent read Mladen's book, but really like his content. I would also recommend Scientific Principles of Strength Training by Dr. Mike Israetel & Chad Wesley Smith
Really great explanations on a technical level. Watched this a year or two ago and couldnt really get it that much as I was only a newbie, now still kinda a newbie but I get it much better now. Tho I really wish you explained a couple of things that you said "arent needed so we wont discuss it" Like the neural thing and another before that
Glad it made more sense this time! Yes, for future videos I will make sure to discuss any relevant details 👍
I like the Alexander Bromley's pyramid analogy. You need a wide base for a peak.
Yes, very true in terms of peaking for strength 👍
So basically i can do 10 to 12 reps for strength training , like Deadlifts and squads as long as im going close to failure
No, that would be fore hypertrophy training 👍
I read this on reddit "muscle and strenght are like a cup: muscle size refers to the size of the cup and strenght determines how much is cup filled. Once you fill a cup, you need a bigger one to continue"
exactly right 👍
Wth
🤷
Well done dude
Cheers 👍
Not sure if I’m asking this correctly coz I still don’t know what I don’t know 💀
But how does neural adaption occur from manipulating volume and intensity variables within a periodised program?
In other words, why and how do periodised work and break through plateaus as a result of neural adaption by making neural drive stronger by increased motor units and decreasing neuromuscular inhibition?
Like someone can just ask me, 'why should I follow a 12 week periodiastion to hit PR's instead of just attemting 1 rep maxes all the time and trying to add more weight on the bar?' And I wouldn't know how to explain loool
Perhaps a video could break this down further if needs be!
Neural efficiency is maximised with specific training (heavy loads, specific exercises etc.). However, it is only a short-term adaptations that will be maximised pretty quickly. So if you perform 1RM's every week, you will probably make great strength gains for a few weeks and then plateau at some point. So to make further strength gains, we need to increase the size of the muscle, so there is more tissue to contribute to the lift. So training is periodized to build more muscle tissue, then to teach this new muscle tissue to maximise force production ie. maximise neural efficiency 👍
@@FlowHighPerformance1 thank you so soooo much for replying! Was literally the answer I was looking for! If you can, then please make a video in the future about this with further depth… would love to understand now about it on a cellular level too!
No problem, I may do so 👍
Algorithm
May i know what is the BG music ?
ua-cam.com/video/03YrxzWMY5c/v-deo.html
Wow very nice
Cheers 👍
This is a great video, well done
Cheers 👍
This is the kind of content I was searching for, very correct in every aspect, I feel like this channel won't be understood by the uneducated mass of the modern fitness industry
Probably not, but at least it help the few who are seeking truthful and accurate information👍
@@FlowHighPerformance1 exactly, you'll help everyone that want real science behind the gym world, not the bro science bullshit that is so popular nowdays
Exactly right, this information will find the right people 💪
I really enjoyed this and many of your other videos. Thanks for the level of detail - really appreciated.
No problem, glad to hear it 👍
No. Periodisation.
I thought that a bunch of studies have shown that there is no "hypertrophy" rep range, and that low reps are just as effective as high reps for hypertrophy? It seems like what matters most is RPE/RIR.
There is a large spectrum of rep ranges that are effective for hypertrophy, but there are still limits. As a general rule, we want to train anywhere is the approximate 6-20 rep range 👍
Great vid. But 6-20 rep range for muscle growth is inadequate, 6 is more of minimum growth juice'd up number, 15-25+ for effective natural bodybuilding.
Why do you say this?
Juiced people use the same rep ranges as naturals and vary them as well.
i hope all of you people who train ur body by lifting weights do it for yourself, not for other people (the easiest example is do it for ez noob gurlz).
Great video. Informative and engaging.
Glad to hear it 👍
What ur channel is lacking is a personal connection to the viewers.
Ur information is good but still not interactive content
Thanks for the feedback, will definitely consider this for future content 👍
I don’t see how he’s not interactive lol literally using examples after examples