Never could get "big". But got strong in Olympic and powerlifting meets at 145-165 lb wt. class without PED’S. Never knew it was an advantage . Still stacking machines at age 72 ..still small at 165. Thanks for upload.
I'm glad you included the maintenance/below maintenance caloric intake. It's absolutely necessary, and no one ever wants to talk about it. When I was competing in powerlifting I got a ton of questions of how I was still increasing and or maintaining my strength at such a lower body weight and body fat level (1290 raw total at 132.) It was a constant day to day battle not to eat too many calories. Most people aren't going to understand and ask why don't you just go up a weight class? Well, if you're not using gear you have a set cap on how much muscle mass you can carry on your frame. Once you hit that it doesn't matter what type of strength training you do or what type of diet you do. You're not going to put on more muscle mass, you have to go with your genetic potential and work on mechanical efficiency.
@@ryze9153 It’s that dumb strength vs size training dichotomy myth that still goes around in 2023. You will not get dramatically stronger without gaining muscle. You will not make a muscle dramatically bigger without adding weight to the bar.
@@tv26889 it doesn't mean lift 30 lbs 50 times just to get strong tho. I'm currently barbell curling about 60 lbs for 5-10 reps and I think it's working for strength. I dont need huge muscles, I want very strong muscles for my body weight or power/strength to weight ratio if you will.
Hayley is perfect size and condition for any woman. Strong but small; small but not skinny. She's motivated me to get back to doing cleans and jerks. It pisses me that a girl her size is currently doing more than I can right now. Although I haven't done cleans in about 10 years.
How much weight do you cut to make 135? Might be worth it to zone in on 145 so you're not too drained in the later rounds (dehydration being directly correlated with reduced strength & most local shows at least in my area start 24 hours after weigh-ins).
@@mecateman yeah I do get it :) ofc there are weight classes, even BBs in the classic physique can have that problem of getting too heavy. Still funny for me, it reminds me of people who don't wanna look like the big guys and fear one day they gonna wake up and notice unwanted 30 lbs of muscles on them ... :D
So I started using reverse pyramid training and I think it really helped, I've lost 5lbs and my lifts have almost all remained steady. I do what is basically a 4 rep max, take off 10% for 6 reps and another 10% for 8 reps. I think it's helped keep force production there without initiating hypertrophy because of reduced volume which is super nice as a soccer player that's lost ~6lbs.
I mean if you want to get bigger and stronger you would stick to reps from 6 up to 8 but for strength you gotta be in that 3-5 rep range, and continue to train power and explosiveness, because your nervous system needs to know who's in charge 😉 cultivate your ....... POWER!
@@pixums whatever you want to do, if you dont eat in a caloric surplus you dont gain weight. simple. if you want to gain more strength than hypertrophy stay in the 1-4 reps with low volume and away from failure
As a powerlifter I do rep ranges from 0.1-20 0.1 is isometric/plyometric and half ROM (top or bottom depending on the sticking point) The majority of my volume is 1-5 reps but the endurance work and the pump work is essential for improving the flow of nutrients to the muscles. However I rarely go to failure. on 4 sets a week I do hit failure and only on assistance exercises. 2 for legs 2 for upper body. By failure I mean form failure not absolute failure. This works for me because I only lift really heavy on Squats/Dl/Bench and OHP 1 time per week!
Glad you mentioned keeping your heart rate up. I see way to many taking so much time in between exercises. 3 minutes on the phone or chatting in between sets etc... By keeping the resting short, your doing both cardio and weight training as well as keeping the blood pumping aids in recovery from the increased oxygen and nutrient supply.
@stevespyder you literally said 3 minutes, as if it was bad, which is the optimal rest period, and then when challenged, you start talking about going to get coffee, etc. 🤫
@@rickstark85 that's fine if no one is waiting, but if your just sitting there, the polite thing is to let someone else use the machine in between sets.
Haley is the first woman I’ve ever seen in my life who doesn’t wear any revealing dress in a gym, I know they shouldn’t be judged on that basis, but I really like this fact
2:23 she almost wants to believe your legs are too weak but I think she's smart enough to know that men love to joke around and her face which do I choose is hilarious 2:31
Kind of a random question, but kind of related... Is snatching weight worth putting into a routine for strength if I can just manage cleans? I'm not into the sport of weightlifting per se...Just want to use some more explosive movements into my plan.. Cleans are fun, hate snatches. However, if they really provide a specific advantage I'd consider working on form and future usage
“Without looking like Jay Cutler or Ronnie Coleman!” 😂 Ya, lots of people have that problem, sure wish I did. I understand women are afraid of getting big but they simply don’t realize how much incredibly hard work it takes.
You'd be surprised how many women are naturally built strong. Not to mention women carry a lot more fat so in order for them to stay out of a calorie surplus they must starve themselves basically.
I was laughing at that too. Oh you don't want to look like Mr O? Don't worry, you can lift every day of your life for the next 40 years and you still won't. If all it took was lifting heavy we'd all be huge.
Inspiring and informative!!!! Great info clearly delineated which is where most trainers go off rails….Hayley is a beautiful streamlined beast btw!!!!! 🌟
Would cutting out the eccentric portion of an exercise prohibit muscle hypertrophy regardless of exercise or rep range? Also, if you don't want to look like Jay Cutler or Ronnie Coleman, just stay away from PEDs. :P
@@sophiawoods6748 isometrics are the truest definition of strength (resistance to force and positional change). Only problem is you need to overload by about 1/3 weight or 1/3 time because your body is resistant to negative work
This is practically a weightlifting session during crossfit. I've been using the method for more than a year now. I am lighter and stronger than I've ever been. Shit works
I don't think anyone is going accidentally just happen to end up looking like Ronnie or Cutler. Wake up one morning look in the mirror, looking like Ronnie. Damn I knew I should have listened to Dane, oh well live and learn!
Easy. Just don`t eat in a surplus. You won`t get any bigger, because that requires an increase in calories. And you will get stronger because you still put your body under stress.
i cant tell if she actually didnt want to do this video and therefore chose to troll the video or if she was told to troll the video or if this is her normal state
Phew. There's a lot to take in here (from a regular 3/4 times week gym user whose always been repelled by the "gorilla look" so beloved by most weight trainers I see around).
A women isn't going to get big and bulky if she strength trains, they do not respond in the same way male lifters do, big difference in hormones. Next you can't compare what an elite level athlete can do vs a normal person. We are talking about genetics, she is able to recruit more motor neurons and recruit them faster and that is largely the genetic hand each individual has been dealt. As for the guys who want to get bigger, just get stronger. How many of you guys have toiled away for a few years doing "hypertrophy" work only to still look the same as you looked 6 months into your journey? Spend 6 months on a strength LP and then see what happens, because none of the guys you look at and think "I wanna look like him" are weak.
Plenty of women can gain muscle easily. I believe that it's as easy for men as it is for women. The difference is that women tend not to push to the same intensity/limit that men do nor do they do the same volume of training. The women who do can put on muscle just as easily as men can. Women can absolutely get bulky.
Training for strength( not muscle size) is a specific rep range and also the amount of weight lifted. Rep range for getting bigger is different from strength training. Diet is a given because athletes eat for their specific goals. This channel is more for people that have a sport backround and already understands diet is important.
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Never could get "big". But got strong in Olympic and powerlifting meets at 145-165 lb wt. class without PED’S. Never knew it was an advantage . Still stacking machines at age 72 ..still small at 165. Thanks for upload.
My favorite part is how done Hayley looks with the coach throughout the entire video.
I'm glad you included the maintenance/below maintenance caloric intake. It's absolutely necessary, and no one ever wants to talk about it. When I was competing in powerlifting I got a ton of questions of how I was still increasing and or maintaining my strength at such a lower body weight and body fat level (1290 raw total at 132.) It was a constant day to day battle not to eat too many calories. Most people aren't going to understand and ask why don't you just go up a weight class? Well, if you're not using gear you have a set cap on how much muscle mass you can carry on your frame. Once you hit that it doesn't matter what type of strength training you do or what type of diet you do. You're not going to put on more muscle mass, you have to go with your genetic potential and work on mechanical efficiency.
00:29 omg those knees😳
Her legs just amazing !
a man into fitness and mf doom. that gives me hope there's more of us out there!
He was where a Dilla, shirt a couplenof weeks ago. \m/ (>,
!!
This is the stuff. Maximizing force without gaining weight. That's what it's all about.
Isometrics makes you fucking strong
BS. Do you think you are going to front squat 500 pounds with tiny quads and upper back? Hell to the no
@@tv26889and that's exactly why hypertrophy is necessary. Whether it's curls, deadlifts, squats, benches, don't matter. Everybody needs hypertrophy.
@@ryze9153 It’s that dumb strength vs size training dichotomy myth that still goes around in 2023. You will not get dramatically stronger without gaining muscle. You will not make a muscle dramatically bigger without adding weight to the bar.
@@tv26889 it doesn't mean lift 30 lbs 50 times just to get strong tho. I'm currently barbell curling about 60 lbs for 5-10 reps and I think it's working for strength. I dont need huge muscles, I want very strong muscles for my body weight or power/strength to weight ratio if you will.
Hayley is perfect size and condition for any woman. Strong but small; small but not skinny. She's motivated me to get back to doing cleans and jerks. It pisses me that a girl her size is currently doing more than I can right now. Although I haven't done cleans in about 10 years.
Get back at it! The church of iron misses you. Wheymen
This is what I need. Trying to get stronger while still competing in the 135 and 145 lb divisions
Which mma organisation my dude
Try tren , jk
How much weight do you cut to make 135? Might be worth it to zone in on 145 so you're not too drained in the later rounds (dehydration being directly correlated with reduced strength & most local shows at least in my area start 24 hours after weigh-ins).
@@amhawk8742 normally I bulk up to around 165 at the beginning of camp, then level out to around 150-147 before the cut week.
This vid is BS. You're not going to front squat 500 pounds with tiny Quads and upper back. LOL!
Typical situation that we all wanna avoid: "Damn, yet again I managed to put on TOO much muscle mass"
said no one ever
For fighters brah
@@mecateman yeah I do get it :) ofc there are weight classes, even BBs in the classic physique can have that problem of getting too heavy.
Still funny for me, it reminds me of people who don't wanna look like the big guys and fear one day they gonna wake up and notice unwanted 30 lbs of muscles on them ... :D
Yeah gotta be careful, don’t want to accidentally end up looking like an IFBB pro…
@@LifeInHyrule that’s what happened to Ronnie. He just wanted to stay fit and eat healthy. It just snuck up on him.
So I started using reverse pyramid training and I think it really helped, I've lost 5lbs and my lifts have almost all remained steady. I do what is basically a 4 rep max, take off 10% for 6 reps and another 10% for 8 reps. I think it's helped keep force production there without initiating hypertrophy because of reduced volume which is super nice as a soccer player that's lost ~6lbs.
Soccer players don’t need a lot of strength
@@Pablo-g6z if you genuinely believe that you've never played, or have only played rec league.
@@kylemiller5671 I said “a lot” of course you need but not that much
I mean if you want to get bigger and stronger you would stick to reps from 6 up to 8 but for strength you gotta be in that 3-5 rep range, and continue to train power and explosiveness, because your nervous system needs to know who's in charge 😉 cultivate your ....... POWER!
Or do the Dr Yessis 1 x 20 program.
@Mickael Dintimille I'm a football lineman and I want to get stronger while still being having decent size. How many reps should I do?
@Mickael Dintimille thank you very much
@@pixums whatever you want to do, if you dont eat in a caloric surplus you dont gain weight. simple. if you want to gain more strength than hypertrophy stay in the 1-4 reps with low volume and away from failure
As a powerlifter I do rep ranges from 0.1-20
0.1 is isometric/plyometric and half ROM (top or bottom depending on the sticking point)
The majority of my volume is 1-5 reps but the endurance work and the pump work is essential for improving the flow of nutrients to the muscles.
However I rarely go to failure. on 4 sets a week I do hit failure and only on assistance exercises. 2 for legs 2 for upper body. By failure I mean form failure not absolute failure.
This works for me because I only lift really heavy on Squats/Dl/Bench and OHP 1 time per week!
I decided to do 1000 pullups in a month and do some before and after pics. They looked exactly the same, lol, but my max went up from around 12 to 18
greasing the groove works really well with pullups
Tendons>
Glad you mentioned keeping your heart rate up. I see way to many taking so much time in between exercises. 3 minutes on the phone or chatting in between sets etc...
By keeping the resting short, your doing both cardio and weight training as well as keeping the blood pumping aids in recovery from the increased oxygen and nutrient supply.
By keeping rest short youre not training strenght optimally
@@elantonelle well there is a difference between resting, and having a coffee break while the lineup for the machine starts winding out the door...
@stevespyder you literally said 3 minutes, as if it was bad, which is the optimal rest period, and then when challenged, you start talking about going to get coffee, etc. 🤫
@@rickstark85 that's fine if no one is waiting, but if your just sitting there, the polite thing is to let someone else use the machine in between sets.
@@stevespyder that's fine, but it literally has nothing to do with the topic. This isn't a gym etiquette discussion.
Haley is the first woman I’ve ever seen in my life who doesn’t wear any revealing dress in a gym, I know they shouldn’t be judged on that basis, but I really like this fact
The last clip made me smile when I saw you jumping for joy like a happy dad o the sidelines, great job 🎉
how would you program this across the week?
That was awesome! Thanks for the lesson!
Reppin M F Doom. Respect brother
Thanks Dane 💪🏽
Whats the difference doing the pull-ups pronated vs neutral? Is neutral really better or can I do pronated and get the same results?
The difference is real insignificant, just do whatever you want.
The only real difference is that it's easier on your shoulders and recruits more biceps so you can pull more ( especially after doing lots of cleans)
Perfect timing!
I’m subscribing today off the strength of you wearing that Madvillainy shirt.
Excellent
2:23 she almost wants to believe your legs are too weak but I think she's smart enough to know that men love to joke around and her face which do I choose is hilarious 2:31
Yes I saw that too 🤣
As a runner my favourite cross training workout is 10 press ups, 10 squats ,10 crunches, & 10 star jumps for 15 minutes with no rest
Kind of a random question, but kind of related... Is snatching weight worth putting into a routine for strength if I can just manage cleans? I'm not into the sport of weightlifting per se...Just want to use some more explosive movements into my plan.. Cleans are fun, hate snatches. However, if they really provide a specific advantage I'd consider working on form and future usage
i do hang power snatch once a week just because. it does help with technical coordination, dynamic trunk control, power production and mobility.
I’m in the same boat as you and would also like to know the answer!
She is adorable, and crazy strong!
Is there any way i can get big without getting strong?
the best moment is at 6:11! you're welcome guys
Thanks man
What is importance of neutral Grip dumbbell press
Cleans are the ultimate exercise.
I love it.
What if you don’t have access to these?
“Without looking like Jay Cutler or Ronnie Coleman!” 😂 Ya, lots of people have that problem, sure wish I did. I understand women are afraid of getting big but they simply don’t realize how much incredibly hard work it takes.
You'd be surprised how many women are naturally built strong. Not to mention women carry a lot more fat so in order for them to stay out of a calorie surplus they must starve themselves basically.
I was laughing at that too. Oh you don't want to look like Mr O? Don't worry, you can lift every day of your life for the next 40 years and you still won't. If all it took was lifting heavy we'd all be huge.
nice shirt!!
how many sets of each though?
0:35 We Are!
Inspiring and informative!!!! Great info clearly delineated which is where most trainers go off rails….Hayley is a beautiful streamlined beast btw!!!!! 🌟
Short answer:
Anavar
MF DOOM for life
💪💪
I like to say I'm the P4P strongest guy at my home gym... Really impressive actually considering the level of the athletes who train there 😂
😆
I'd like to say I'm the P4P strongest guy at my gym, but that'd be a lie 😄
³u
She's awesome. Show you can be saf and still be a great looking women
Great video 👍
she is very strong and super cute even without any makeup and filters also ur thigh looks great ... Now I ll be doing one leg squat... Thanks Coach
Where are you guys located
Reading, Pennsylvania
@@GarageStrength thats crazy i was like a hour away from yall haha
Hayley is freaking gorgeous. Nice video
But how about if you want to build both?
Periodisation between hypertrophy and strength training.
Add 2 sets of 10 reps on top of your strength training
MF Doom fan, you get a subscriber!
Dope t shirt
Hi
How do I us get those type of unordinary skill more so technique.
Can't touch this. -Hammertime
😮😮
Sorry, you could with a Program or Software. Whcih implicit means HIGH END QUALITY science.
how to be strong and big at the same time?
eat more and do more volume
Would cutting out the eccentric portion of an exercise prohibit muscle hypertrophy regardless of exercise or rep range?
Also, if you don't want to look like Jay Cutler or Ronnie Coleman, just stay away from PEDs. :P
You can still use PEDs to get stronger without bigger, but yeah people confidently forget to mention PEDs when showing those guys
HALEY ❤️
LOVE FROM INDIA
What if you have? A bad knee And. Can't do it.
So she starts with 165lbs?? I’m so freaking weak! I might be able to squat 220lbs one time after a solid warm up.
she's an Olympic medalist, you're called John Williams
How to get a strong grip? I Lack grip strength and also i dont have reall big forearms and my wrist is thin too. What to do?
grip things
personally whats helped me is deadhangs. And also when deadlifting just use normal grip instead of inverting one grip.
Most of these will not make you “stronger” they will make you more “powerful”
Nomenclature is important
What about isometrics
@@sophiawoods6748 isometrics are the truest definition of strength (resistance to force and positional change). Only problem is you need to overload by about 1/3 weight or 1/3 time because your body is resistant to negative work
Love the doom shirt
that shirt😍😍😍
Hayley is pouting 🤣
This is practically a weightlifting session during crossfit. I've been using the method for more than a year now. I am lighter and stronger than I've ever been. Shit works
Yall have a “i remember why we stopped dating” dynamic
I don't think anyone is going accidentally just happen to end up looking like Ronnie or Cutler. Wake up one morning look in the mirror, looking like Ronnie. Damn I knew I should have listened to Dane, oh well live and learn!
calories are the biggest factor then style
Easy. Just don`t eat in a surplus. You won`t get any bigger, because that requires an increase in calories. And you will get stronger because you still put your body under stress.
12:57 KB V-ups 13:30 pass the plate
Somehow I think the teens he trains hate him...he seems to make fun of them all the time lol
you have no idea how accurate you are
Yeah, extremely interesting, but I'm wondering how many people are going to get hurt trying to replicate what a world class athlete can do?
That's my question too. People who can do these sort of lifts generally don't need to be told how to lift to get stronger without putting on size.
She is so beautiful
Forgot to mention her strength… this channel is about strength.
Dudes knees were about to buckle
I'm in love with Ellie
me: serious punch killer move lol
can you get too big as a natural??? Did I miss something?
6:09 🤣🤣😭💀
I mean I've heard the phrase before of handing someone their ass but deeeeeeyum you just handed her her soul, her whole identity 😂😂🤣💀
I wanna get big not strong though
come here for advice, stay to watch Hayley...(jk not ment to be creepy, she is cute tho)
Shut your simp azz up. You fkn losers are seriously making men these days look so weak.
Keep your comments to yourself u creeping jerk🙄
It’s sad how you have to worry about being called a creep because of an innocent compliment
We watching you 🤣
Nothing wrong with admiring beauty brotha, dont worry about what others think also!
One of the women at work said she didn't want to do yoga at lunch time cause it would make her to bulky!!🙄
lmao dat smile 1:38
and 4:20
4:21 she's cute.
Top-tier annoyed/annoying dynamic between Hayley and Dane!
Rip MF DOOM
Great advice I need!
She's hot also!
Do those Nike weightlifting shoes really make a difference?
Getting strong with out Getting bigger is this a thing. I can't believe this
Yes plenty of athletes are in this category. Fighters, gymnasts, figure skaters (especially pairs). Not everyone is a non-athlete.
1:38 - yall so weird lmao
i cant tell if she actually didnt want to do this video and therefore chose to troll the video or if she was told to troll the video or if this is her normal state
Normal
@@GarageStrength 😑
I’m just here for the MF DOOM shirt.
Phew. There's a lot to take in here (from a regular 3/4 times week gym user whose always been repelled by the "gorilla look" so beloved by most weight trainers I see around).
Frist
🥇🥇
Ahh shit I can't even do a single leg squat with the lowest weigit😢😁
A women isn't going to get big and bulky if she strength trains, they do not respond in the same way male lifters do, big difference in hormones. Next you can't compare what an elite level athlete can do vs a normal person. We are talking about genetics, she is able to recruit more motor neurons and recruit them faster and that is largely the genetic hand each individual has been dealt. As for the guys who want to get bigger, just get stronger. How many of you guys have toiled away for a few years doing "hypertrophy" work only to still look the same as you looked 6 months into your journey? Spend 6 months on a strength LP and then see what happens, because none of the guys you look at and think "I wanna look like him" are weak.
Plenty of women can gain muscle easily. I believe that it's as easy for men as it is for women. The difference is that women tend not to push to the same intensity/limit that men do nor do they do the same volume of training. The women who do can put on muscle just as easily as men can. Women can absolutely get bulky.
@@evec2022 the difference is biology.
Just don’t do gear 😂
I can teach you how to stay weak without getting big 😅
She's transgender male, but hasn't transitioned yet😂 that's why she's so strong
DOOM
Lol your never gonna look like Cutler or Coleman ffs 😂 And you know this !
i dont understand how stupid people are. In order to gain weight you need to eat in a surplus. Training wont make you heavier
Training for strength( not muscle size) is a specific rep range and also the amount of weight lifted.
Rep range for getting bigger is different from strength training. Diet is a given because athletes eat for their specific goals. This channel is more for people that have a sport backround and already understands diet is important.
What about hetting big without getting stronger? Hah
Now we need a photo of Hayley at 14. HAHA