I like when you explained how strength is for anyone. I can not remember how many times I’ve heard age as a reason for feeling they could not achieve a higher level of strength. Great video once again Bren!
Bro. You are so good. Not just that is your relative lack of success so far is unfair to you. But even more so its unfair to people that without knowing its are finding your channel and youtube havent blessed them with recomending your vid yet. Good luck on your jorney and thanks for letting me see all your vids for free.
This is really useful info. It reminds me of when I was younger. I loved to "just move" and did a variety of things, including jogging, weightlifting, juggling, tree-climbing, contorting my body into weird positions, etc. It just felt good and right and was always intuitive. Somewhere along the way I lost that, but maybe now I can find my way back. Bren, thanks for these videos. They deserve WAY more views imo.
This is a great video, it reminded me of a lot of the things that I know intuitively, but have sort of forgotten over time as I try and get back into shape. I'll recommend this to anyone who wants to know how to train and where to start.
I am so lucky with the positive mindset and encouragement. My muay thai coach has the habit of screaming OWWWEEE THAT WAS FUCKING DOPE at the top of his lungs if you do something right. Really hard to be hard on yourself that way.
I was just saying to someone that when I was younger, strength training was mostly for men, whereas women did step aerobics and cardio. Screw that noise. Everyone needs strength training, no matter your gender or age.
this video is definitely one of the best videos about volume x intensity today, simple and didactic, easy to understand, sensational. Congratulations, another subscriber!
Fantastic video! Only piece of constructive feedback I have was the volume and intensity of the inspirational music around the volume and intensity portion of the video. It was very loud and drowned out your voice quite a bit.
Hey Guys! Thanks for watching the video :). I'll spoil the surprise here: I've put a 'bonus question' in for just a few frames at the very end of the video, just to test who is really paying attention. The question for this video is, when is specificity not optimal? Remember, the SAID principle is like gravity and can't be avoided, but when is specific training not optimal for a certain task? A few situations do actually exist!
Thank you for the video Bren! I like how you approach training in a way that optimizes progress so efficiently! Thanks for making this content applicable to all sorts of people as well, not just one demographic. To answer the question, “when would specificity not be optimal,” I guess one of the more general cases would be if the imposed demand is not healthy for the body, like sitting at a chair with a rounded back and neck. But if we’re talking about exercise, which is supposed to be healthy for the most part, I’d guess that specificity would not be optimal if it isn’t balanced. For example, if I only do pushing exercises and no pulling exercises, I’d be putting an imposed demand on my pushing muscles which would allow them to grow fast initially. But soon my pushing and pulling muscles will be imbalanced, which can cause postural issues and also injuries. At that point, training only pushing exercises might not even make me stronger at pushing, even if I increase volume.
Also, sometimes specificity needs to be balanced with supplementary work. For example, if someone who can only hold a tuck front lever wants to improve, working on compound movements to develop strength will help to develop that person’s foundation to eventually unlock the full front lever. Working just the front lever would lead to plateauing for this person.
Hey Jimmy, thank you! Really trying to have info applicable/accessible to people outside of movement/fitness, as well as those who are in it. Interesting examples for the specificity question. For your first answer, you side stepped the full question a bit ;). The question was when would specificity not be optimal for a certain task- if we imagine that task was sitting in a chair- say you have a hunter gatherer that's never sat in a chair before-- it might be uncomfortable and weird for him at first- there would be some adaptation to the task there, but I like and agree with you that, overall, as someone said at a recent conference we went to, maybe it's not optimal to adapt to a sick environment. As far as the pushing v pulling, I think the whole muscular imbalance thing has been totally overblown by the youtube 'athlean-x' types. We'll probably do a video on this at some point, but there's an example that greg nuckols gave of i believe the old russian powerlifting team- they never did any pulling (remember powerlifting is just bench squat deadlift, no upper body pulling in the sport)- and had no problem getting crazy strong benching 500lb+. In general, research has shown that small muscle imbalances don't have any effect on injury risk, movement & imbalance assessments like FMS have little if not no predictive power for injuries whatsoever, and only very large muscle imbalances seem to have any effect on injury risk whatsoever, which seems very small if significant. That said, I still always teach to work both push and pull, but it's not the sort of thing that you need to do if you were to specialize in powerlifting for instance. Regarding your third example, it's not true that working just the front lever would lead to plateauing (when you properly work with volume and intensity as levers)- but there might be a point where say, if you're doing 8 front lever sets every day, it might be more effective to do a set of rows than a 9th set of levers- even if our only metric is improvement in the lever. The biggest example to me, of where specificity isn't optimal, is when it forces you to compromise volume, or work at an intensity that you can't handle for any reason. For instance, almost anyone can 'kick up' and attempt a handstand, but almost everyone in the gen pop isn't going to have a shot in hell of holding it or rebalancing there right off the bat for any appreciable length of time- and they're going to be at higher injury risk because they're probably far too weak and have no idea how to fall. In these type of scenarios, it makes far more sense to work on something less specific (ie. handstands from the wall, or even something easier like the headstand), and accumulate more volume, rather than just having specificity and not getting any of the volume you actually want (rebalancing in the freestanding handstand). Great answers, and to be clear, I'm not saying someone should work on only front levers and no Planching ;)- will you work on that one next?
7:14 Eddie Hall (power lifter) says that working at 50% of his 1RM (for 40+ reps) was some of the best training he ever did for his shoulders. After all, with high rep's you can still get the volume in. I think high rep's are good for strengthening AND conditioning the body. A great foundation for injury avoidance. If you look at haw people who train Chinese wushu, or traditional Indian mud wrestlers. They do lots of rep's. for years. adding the most explosive things later in training after a strong foundation. As a PT I have seen so many people get injury's. doing the classic 10-12 reps for hypertrophy. they do it in the standard vertical and horizontal plains. they get results, and relatively fast and even look good.(with diet) But their bodies are not truly strong. Those people over do the big visible mussels and neglect the rest. witch is were a lot of their injury's come from. But, I think it also comes from too much mussel growth too fast with out the tendon and ligaments not being conditioned properly. Is the point I'm trying to make about high reps being good. imo. and also Eddie Hall's. ( and I'm making progress) i do mix it up with lower reps at higher weight too. but my 'bread and butter' workouts are higher reps. as long as I'm improving I'm all about health and longevity not just speedy results. Also their is this guy: "One More Rep" Mentality is Bad for Longevity w/Pavel Tsatsouline | Joe Rogan (Clip here: ua-cam.com/video/EhQtknEfXLI/v-deo.html (but full podcast is better) I like your channel and you content. I'm looking forward to watching more of your videos. ❤🙏
Bren, the wisdom shared here is wonderful. Ease off the music some though. Certain songs earlier in the video really compete with your words and make it hard to hear the wisdom!
It's funny how SAID principal works in both ways. If you don't move your body adapts to exactly that, not moving. I see that a lot these days and the side effects of it is pain and tightness.
Exactly right Sina. This is another reason why I'm so big against the resting whenever you're injured idea. Pain, tightness, complete lack of coordination (because you don't need to coordinate your body when you sit in a chair), and strength. I had a friend who was also a coach when I was working at planet granite, and he said something hilarious I'll never forget- he goes- 'man, some of these people in class on saturday, I don't know how they could coordinate their ass onto a toilet seat 😂'
Used to be a tele tower clinber. Each day i would climb 50m tall towers with equipment several times. My forearms were sore as hell. But eventually i adapted. Visited a friend Sitting with an undershirt in my working clothes. Asked him to poke my underarm. He thought that i had some sort of shield underneath and didnt believe his eyes when he realized it was just my arm. I guess this is the more volume will give results creed.
@@BrenVez i did lose some of it when i stopped climbing. But i still have a stronger grip than just about anyone i know. And if i train it i grow extremely fast in this aspect
The epic music when you started talking about volume and intensity got me there!❤
I like when you explained how strength is for anyone. I can not remember how many times I’ve heard age as a reason for feeling they could not achieve a higher level of strength. Great video once again Bren!
Heart wrenching sometimes how those that need strength the most are usually the quickest to dismiss it. Thanks Angelina!
It's crazy how this can be applied to anything
Bro. You are so good. Not just that is your relative lack of success so far is unfair to you. But even more so its unfair to people that without knowing its are finding your channel and youtube havent blessed them with recomending your vid yet. Good luck on your jorney and thanks for letting me see all your vids for free.
This is really useful info. It reminds me of when I was younger. I loved to "just move" and did a variety of things, including jogging, weightlifting, juggling, tree-climbing, contorting my body into weird positions, etc. It just felt good and right and was always intuitive. Somewhere along the way I lost that, but maybe now I can find my way back. Bren, thanks for these videos. They deserve WAY more views imo.
This is a great video, it reminded me of a lot of the things that I know intuitively, but have sort of forgotten over time as I try and get back into shape. I'll recommend this to anyone who wants to know how to train and where to start.
Thank you Skair :).
I am so lucky with the positive mindset and encouragement. My muay thai coach has the habit of screaming OWWWEEE THAT WAS FUCKING DOPE at the top of his lungs if you do something right. Really hard to be hard on yourself that way.
You make high quality content i wish you grow a lot, thanks for all your effort and well put knowledge.
Love it!! If you need to improve a move/step/ex - do more of it. 👏
I was just saying to someone that when I was younger, strength training was mostly for men, whereas women did step aerobics and cardio. Screw that noise. Everyone needs strength training, no matter your gender or age.
this video is definitely one of the best videos about volume x intensity today, simple and didactic, easy to understand, sensational. Congratulations, another subscriber!
Thanks Rhenan! :)
Fantastic video! Only piece of constructive feedback I have was the volume and intensity of the inspirational music around the volume and intensity portion of the video. It was very loud and drowned out your voice quite a bit.
Bro, you are crushing these vids. I love them!
Thanks Dustin! wait till you see the next 2 we’re working on ;)
your channel is a real gem, keep going with these videos pls😁.
Strength is tough but with right volume and strategy - I improved
you've made great progress Ish! Let's keep it going
Insane Video
great. GREAT WORK
Doesn't explains Eugene Sandows light dumbbell system which built muscle and strength using 5 pound dumbbells.
Hey Guys! Thanks for watching the video :). I'll spoil the surprise here: I've put a 'bonus question' in for just a few frames at the very end of the video, just to test who is really paying attention. The question for this video is, when is specificity not optimal? Remember, the SAID principle is like gravity and can't be avoided, but when is specific training not optimal for a certain task? A few situations do actually exist!
what are some examples? i can't think of any
@@frizell10 Ha! if you could think of some easily, I would say maybe you didn't fully understand the video ;)! Check my reply to Jimmy's comment below
@@BrenVez just read, very interesting! thanks
lol, Did you raise the music's volume on purpose when you were speaking of volume? I could not hear a thing you were saying!
thanks a lot, man. Great video
Thanks Nicola!
Great videos Bren!
really nice content man, thanks!
Thanks bro!
Great stuff thanks
I have a problem with smoking. Will smoking more fix it? xD jokes aside you are fuckin KILLIN IT BRO. Instant subscriber!
Good job!
Thank you for the video Bren! I like how you approach training in a way that optimizes progress so efficiently! Thanks for making this content applicable to all sorts of people as well, not just one demographic.
To answer the question, “when would specificity not be optimal,” I guess one of the more general cases would be if the imposed demand is not healthy for the body, like sitting at a chair with a rounded back and neck. But if we’re talking about exercise, which is supposed to be healthy for the most part, I’d guess that specificity would not be optimal if it isn’t balanced. For example, if I only do pushing exercises and no pulling exercises, I’d be putting an imposed demand on my pushing muscles which would allow them to grow fast initially. But soon my pushing and pulling muscles will be imbalanced, which can cause postural issues and also injuries. At that point, training only pushing exercises might not even make me stronger at pushing, even if I increase volume.
Also, sometimes specificity needs to be balanced with supplementary work. For example, if someone who can only hold a tuck front lever wants to improve, working on compound movements to develop strength will help to develop that person’s foundation to eventually unlock the full front lever. Working just the front lever would lead to plateauing for this person.
Hey Jimmy, thank you! Really trying to have info applicable/accessible to people outside of movement/fitness, as well as those who are in it.
Interesting examples for the specificity question. For your first answer, you side stepped the full question a bit ;). The question was when would specificity not be optimal for a certain task- if we imagine that task was sitting in a chair- say you have a hunter gatherer that's never sat in a chair before-- it might be uncomfortable and weird for him at first- there would be some adaptation to the task there, but I like and agree with you that, overall, as someone said at a recent conference we went to, maybe it's not optimal to adapt to a sick environment.
As far as the pushing v pulling, I think the whole muscular imbalance thing has been totally overblown by the youtube 'athlean-x' types. We'll probably do a video on this at some point, but there's an example that greg nuckols gave of i believe the old russian powerlifting team- they never did any pulling (remember powerlifting is just bench squat deadlift, no upper body pulling in the sport)- and had no problem getting crazy strong benching 500lb+. In general, research has shown that small muscle imbalances don't have any effect on injury risk, movement & imbalance assessments like FMS have little if not no predictive power for injuries whatsoever, and only very large muscle imbalances seem to have any effect on injury risk whatsoever, which seems very small if significant. That said, I still always teach to work both push and pull, but it's not the sort of thing that you need to do if you were to specialize in powerlifting for instance.
Regarding your third example, it's not true that working just the front lever would lead to plateauing (when you properly work with volume and intensity as levers)- but there might be a point where say, if you're doing 8 front lever sets every day, it might be more effective to do a set of rows than a 9th set of levers- even if our only metric is improvement in the lever.
The biggest example to me, of where specificity isn't optimal, is when it forces you to compromise volume, or work at an intensity that you can't handle for any reason. For instance, almost anyone can 'kick up' and attempt a handstand, but almost everyone in the gen pop isn't going to have a shot in hell of holding it or rebalancing there right off the bat for any appreciable length of time- and they're going to be at higher injury risk because they're probably far too weak and have no idea how to fall. In these type of scenarios, it makes far more sense to work on something less specific (ie. handstands from the wall, or even something easier like the headstand), and accumulate more volume, rather than just having specificity and not getting any of the volume you actually want (rebalancing in the freestanding handstand).
Great answers, and to be clear, I'm not saying someone should work on only front levers and no Planching ;)- will you work on that one next?
great vid
7:14 Eddie Hall (power lifter) says that working at 50% of his 1RM (for 40+ reps) was some of the best training he ever did for his shoulders. After all, with high rep's you can still get the volume in. I think high rep's are good for strengthening AND conditioning the body. A great foundation for injury avoidance. If you look at haw people who train Chinese wushu, or traditional Indian mud wrestlers. They do lots of rep's. for years. adding the most explosive things later in training after a strong foundation. As a PT I have seen so many people get injury's. doing the classic 10-12 reps for hypertrophy. they do it in the standard vertical and horizontal plains. they get results, and relatively fast and even look good.(with diet) But their bodies are not truly strong. Those people over do the big visible mussels and neglect the rest. witch is were a lot of their injury's come from. But, I think it also comes from too much mussel growth too fast with out the tendon and ligaments not being conditioned properly. Is the point I'm trying to make about high reps being good. imo. and also Eddie Hall's. ( and I'm making progress) i do mix it up with lower reps at higher weight too. but my 'bread and butter' workouts are higher reps. as long as I'm improving I'm all about health and longevity not just speedy results.
Also their is this guy: "One More Rep" Mentality is Bad for Longevity w/Pavel Tsatsouline | Joe Rogan (Clip here: ua-cam.com/video/EhQtknEfXLI/v-deo.html (but full podcast is better)
I like your channel and you content. I'm looking forward to watching more of your videos. ❤🙏
Bren, the wisdom shared here is wonderful. Ease off the music some though. Certain songs earlier in the video really compete with your words and make it hard to hear the wisdom!
Thanks for the feedback Damon, I kept your comment in mind on the more recent videos- hopefully they were more clear.
It's funny how SAID principal works in both ways. If you don't move your body adapts to exactly that, not moving. I see that a lot these days and the side effects of it is pain and tightness.
Exactly right Sina. This is another reason why I'm so big against the resting whenever you're injured idea. Pain, tightness, complete lack of coordination (because you don't need to coordinate your body when you sit in a chair), and strength. I had a friend who was also a coach when I was working at planet granite, and he said something hilarious I'll never forget- he goes- 'man, some of these people in class on saturday, I don't know how they could coordinate their ass onto a toilet seat 😂'
Used to be a tele tower clinber. Each day i would climb 50m tall towers with equipment several times.
My forearms were sore as hell.
But eventually i adapted.
Visited a friend Sitting with an undershirt in my working clothes.
Asked him to poke my underarm.
He thought that i had some sort of shield underneath and didnt believe his eyes when he realized it was just my arm.
I guess this is the more volume will give results creed.
Ha! Nice man, yes absolutely, and I bet you have the strength and even more the strength endurance and work capacity to back it up now
@@BrenVez i did lose some of it when i stopped climbing. But i still have a stronger grip than just about anyone i know. And if i train it i grow extremely fast in this aspect
love it
subbed
Pretty sure you are wrong about the pink dumbells thing though.
Is this the same dude as @
Less Impressed More Involved BJJ?
lol. I don’t think so. is he any good? lol
u look like a kid i hated in highschool. u seem much cooler.
lol, thanks? ahahah
@@BrenVez LMAO. its all good