The hardest part about hypertrophy training is to not chase the weight increases because it only reduces the amount of stimulus of the muscle. Your videos help keep my ego in check and chase the muscular adaption through muscular stress as opposed to just chasing the weight lifted.
@@Melvin_499 if u focus in the 6-8 rep range and lift heavy you will gain a lot of muscle. For me I cant do 12 rep range hypertrophy workouts bc I wanna kill myself in the gym and I love lifting heavy ass weight. Moderate weight is just boring for me. And I was able to get big asf so trust me you'll gain lmao. And if u want to lift heavy practice drop sets etc for muscle gains that's what I do also
This has been THE MOST helpful explanation of how to train I’ve seen. I’ve made progress, but it fluctuates overtime because I just could never understand how to create an effective training plan, this has cleared it up for me so much!
This video has such a simple and articulate way of explaining the differences between strength training and hypertropophy training without confusing the viewer with all of the details.
@@FlowHighPerformance1 Extremely well made video. Would love to know if there's some kind of correlation between fat loss and strength vs hypertrophy training. Or is it purely CICO?
@@Nom8d WEIGHT LOSS is purely CICO, but FAT LOSS will likely be superior from hypertrophy training. If you build/retain more muscle while loosing weight, you are likely to see more of this weight loss come from fat, rather than muscle tissue 👍
@@switchantistheswitchgoatYou do need to increase the load if you're training for hypertrophy, it's just that you shouldn't sacrifice the number of reps and sets at the cost of the weight, unless you want to train for strength, in which case it's quite the opposite.
I would like to extend my most sincere gratitude for the work you put in to keep a bunch of strangers on the internet well-informed. I'm currently a personal trainer, amateur bodybuilder, and I will be taking my CSCS within a month. Your videos do extremely well to keep me sharp and knowledgeable so that I can provide our clients--as well as myself--with the best training available. You're doing great things here. You will get the recognition you deserve, whether you want it or not. Keep Gainin'!
@@FlowHighPerformance1 I do have a question for you, which was covered in the video slightly, but I would still very much appreciate your input. When I'm designing my hypertrophy program, should I decide on doing (3)x*8-12* reps or simply focus on (3)x 2-0 RIR regardless of how many reps that takes (within reason)? The "rep range" for hypertrophy has rubbed me the wrong way as I've started to understand that the level of stimulation/stress on the muscle matters more than how many reps are done.
That's why many people need a trainer, and they always say "I wish I would have known then, what I know now", I wouldn't have wasted so much time. But you will get it eventually.
Just an update for current research on this video: Reps up to 60, being close failure also produces similar hypertrophic outcomes. Also, recently research is showing that about 3 minutes rest for hypertrophy is best! Great video!!
Research, studies and experiments get some things right, they also get some things wrong. This is because the process of consistent progression is not static.
@@usaamah2000 For pure strength training, you will want about 3-5 minutes of rest between heavy sets. This is variable for each person. I personally do best with about 3-4.
I used to rest 5+ mins between sets for maximum power and strength to return. Now I’ve been training with 1-2 minute rests sometimes and have noticed that it takes less long to “fully” recover. It takes 3-5 mins instead of 5+ now
Thanks for another helpful video man! One year into training now and I for sure wouldn’t have gotten far without your helpful content 💪. Keep up the great work!
Progressive overload IS hypertrophy training. That said, time under tension, form improvements and metabolic stress can all be applied as mechanisms of overload. It’s not always about increasing the weight
As someone who's been ego lifting for 10 years in the gym, I can say to you youngsters I'd have the same result in three years training smart. Don't be in a hurry.
@@ryann9026 It's way easier than you think especially when there's a strong ego lifting component. I "ego" lifted for 2-3 months earlier this years, minimal progress. "Smart" lifted for a 2 month period after and the gains from the latter program were enormous compared to the gains in the former.
I love how you explained how to manipulate volume and intensity for both goals. I’ll definitely be adjusting my training based on this to target strength and hypertrophy more effectively.
This was really helpful for my understanding of muscle building. I have some health problems in my mid 30s (33 here) and feel that I don't have too many more years left to improve my overall muscle growth and performance because of the stress that my health puts on my body. Switching my technique over the past month has already helped my muscles grow...I'm only 130 lbs and 5'9", but my arms went from 12" to about 12 &3/4" in just a month of hypertrophy training. Rather than aiming for the highest rep possible, continually adding gradual weighted resistance to my workouts every couple of weeks has really started helping me improve my muscle size and tone, and I also feel stronger (maybe even stronger than when I was a gym rat at 23 lol). It was interesting to learn about the biology behind the processes. Currently on a diamond press plan (15 reps/set at 4 sets with a now 23 pound backpack and 1-2 minute rest time). Started at about 20 pounds, but my muscles have been slowly adapting and growing.
Hey i respect you for your grind keep doing your thing you got this and i just wanted to recommend you get close to God and read the Bible im sure it will help you with your stress level and just overall. God bless you and your Family ❤️🙏🏼
This is the only body building channel people need to watch. I like that you go right to the point, refer to science, use accessible explanations, there's no tons of ads and no sense, and no narcissists showing off through the video
Just happened to come across this video, and it's really helpful. i've been trying years to increase weight for hypertrophy training. I now know my problem. I misunderstood the cause and effect. I shouldnt worry about weight anymore. Thanks!
This actually helps me a lot. I've been doing 8 sets of 6-10 reps depending on the workout but I've been adding weight every 2 sets so I've been combining the 2 instead of separating them. Now I can do 2 days of strength training and 2 days of hypertrophy
Hypertrophy training imo is the way to go for almost everyone. You also get stronger. Oddly I did BJJ and wrestling and bodybuilders who lifted less usually felt much stronger - as they had strong muscles in general rather then just adapting to very specific movements. So hypertrophy training is way safer, feels better on the body and makes your stronger - strength training only needed if you want like competition level strength. Otherwise the difference in your day to day strength is small
I'm glad I came across your channel. I'm constantly trying to increase my knowledge to work smarter and your videos explain complex topics in a way that's easy to understand. Great stuff!
Okay, wow. I'm seriously surprised that someone makes a video that isn't just talking about volume, loads, sets and reps, but actually about how much of a break you need between sets. I only once read an article that states that 30 to 60 seconds are best for hypertrophy and it kind of overlaps with what you're saying (1 to 3 mins). Thanks.
the traditional thought was that shorter rest periods (~60sec) was best for muscle growth. However, recent evidence suggests that longer rest periods (2-4mins) tends to be slightly superior. However, longer rest periods are much less time-efficient - which is why I generally recommend a balance between time-efficiency and optimal stimulus of around 1-3 mins 👍
It all depends what your going for. I personally go for strength and hypertrophy by doing 2 8 week powerlifting cycles throughout my year and the rest of time is focused to hypertrophy. I’ve gained 30 lbs and added 180lbs to my totals in doing so. Yes I definitely could’ve put on more size if I focused on hypertrophy but my strength would be lacking. Like wise for strength. Aswell in turn putting on strength helps me push more volume once I go back to my hypertrophy training and my body reacts to this very well and my muscles look like they should push the weight they are pushing
You can't focus on both since that makes no sense. Its like saying you focus on bulking and dieting at the same time. Strength and hypertrophy will to occur to some extent, but you can only FOCUS e.g. train, on one or the other.
Ngl there is something badass about seeing people who you THINK are weak and skinny and then seeing them do more weight than you. Some people are built differently and nobody is equal. But that doesn’t mean everyone needs to chase weight. Everyone’s bodies do things differently. And everyone goes at their own rate. We all started from 0. Remember that
Thank you very much for this explanation about strength gaining. To be honest i didn't know any thing about strength gaining which i wanted to have a lot since i am obsessed with arm wrestling. You got a new subscriber. Keep up the good work Even tho it's 3 years ago i still love the explanation. You explained it so properly.
I like how you go deep into the scientific principles yet still explain it in such a clear and concise way. Reminds me of some of the profs I had in school, keep up the great work!
Damn this was unexpectedly very informative, concise, well put and extremely clear. I say unexpectedly mainly for the very short length. Compliments and thank you! I had a doubt and you solved it!
This has been super helpful… I’m someone who loves lifting heavy However… After watching this video I’ve realised that with my upper body, I’ve seen tremendous growth & this video has made me realise that the reason for this is because with all the exercises that I currently have in my program, I am pushing very close to failure on most exercises… I have 1 or 2 exercises for each muscle group where I go heavy but the rest tends to be close to failure & the rep range isn’t necessarily a strict target to hit Where as, I’ve been struggling to grow my legs but have seen amazing strength gains lately… My technique on some lower body exercises does need to be worked on as other muscles do seem to fatigue before the target muscle which means the target muscle clearly isn’t reaching close to failure like my upper body is Putting this out there in case anyone else is in a similar boat to me & needs their eyes opened like I did 😅
Thank you for this insightful video on progressive overload and its application in strength and hypertrophy training! The clear explanation of training variables and their impact on different adaptations is immensely helpful. I'm grateful for the valuable knowledge shared, which will undoubtedly enhance my training journey. Looking forward to implementing these principles for better results. Subscribed and eagerly awaiting more content!
Make the exercises difficult guys and try to go to safe and controlled failure. Weights can be heavy but they don’t have to be. Do weight training, calisthenics, powerlifting, and cardio. Switch between moderate and moderate heavy weights and do it consistently and make it hard over time. The gains will be great.
Very well explained. I've always inherently done strength training, it's the way i was taught to progressively overload, but seeing it laid out like this will hopefully help my size goals.
Yes, I think we usually learn about progressive overload from the perspective of strength training. But the application is a little different for hypertrophy training 👍
I've been training for hypertrophy for about a year now & I've got super ripped from doing it. I'm 41 years old & people at my gym are always coming up to me, complementing my physice & asking how I got to look that way. One guy said, "I can literally see every single muscle on your body, the striations & everything!". I tell them, no junk food, no bread or simple carbs & lower weight with more reps. Push to failure & then drop set to failure, then drop set to failure again.". Most guys don't follow my advice because they just want to ego lift & then go home & eat pizza & drink beer. That's ok. I like being 41 & looking better than guys who are 21 at my gym lol.
@robstapleton-gt5uh good question. Let's say I'm doing dumbell press with 55lbs. I'll do that until failure, which is form failure, meaning I can't do another rep with good form. Then I'll drop the 55lb dumbells & immediately grab a pair of 45lb dumbells & crank out another set to form failure.
Tools to determine whether to add weight/volume for optimized hypertrophy: 0-10 RPE (Rating Preserved Exertion) Level of fatigue after a full set 0-10 RIR (Reps in Reserve) Number of left reps in the tank If the RPE is 0 and the RIR is 10 at the end of a set/exercise, the weight/volume should be increased. If it's the other way around, the weight is ideal.
@@idkmanitsjustaname2553 The volume should be increased as the effort decreases e.g. with 5+ RIR and RPE of 3 Target Zone for most Exercises would be around 0-3 RIR at an RPE for the last set of around 7-10 Hope this clears it up 4 u
This video is so well done! Thank for making such an informative, detailed yet easy to understand explanation of the differences in these workout routines. After months of chasing higher weights, increasing strength, a PT mate of mine made a 16-week hypertrophy program for me. I had no idea what made hypertrophy so different but this makes it all so clear! Don't chase weight increases, maintain that particular muscle stress and aim to increase reps.
I mean...there's nothing wrong with weight increases. In fact they are the preferred tool of progression for beginners and novices and they keep you honest (referring to keeping just enough, but not too many, reps in reserve). Even intermediates and up can profit from incremental weight increases through micro-loading. It's just crucial to keep what's mentioned in this video in mind: Don't increase just for the sake of it, but only do so when form is on point and the previous weight felt light enough to justify an increase. -> You don't get bigger because you lifted more weight. You lift more weight because you got bigger.
really good video! it lets me understand my workouts better. i used to be really confused & upset cause i always train strength yet the weight didnt always go higher when training different exercises but now i know and can optimize my workouts better
I just stick to the 6-12 rep range and try to add 2.5kg every 4-5 weeks. 12 weeks I’ll do 8-12 rep range then 12 weeks 6-8 rep range and progress in reps each week then add the weight. For example, 4x8 then next workout 4x9… each week going up until I hit 4x12 then add 2.5kg and start over. 2 minutes rest on compounds to give your body enough rest to pump out the same about of reps. Remember you are after higher reps not dropping the reps each set so if your dropping reps or weight each set just rest a bit longer. You’ll get more out of 4x10 then 4x10,9,8,8
That’s why I do different rep ranges.. if my progress starts to slow down in the 8-12 rep range then I’ll switch to 6-8 rep range and once my progress slows with that after a few months I start doing 8-12 again. If you rotate rep ranges like that then you your progress won’t slow as much. Your muscle growth will only slow down once your near your muscle building potential after years and years of training. Progress shouldn’t really be slowing down until at least 2 years into training which if you trained and ate properly then you’d already have build a solid base of muscle
Hypertrophy training seems so much better for me. I don't care about my strength, I just want to get bigger, and it's much easier. It takes a lot less willpower to slowly lower it than to push myself to forcefully lift it.
Workouts you’re only supposed to go heavy on: Bench Press, Squat, Deadlift, and Shoulder Press. Honestly though, you don’t even have to go super heavy unless you’re competing in a professional sport like the Strongmen competition. Proper muscle building comes from appropriate weight that you could squeeze out 6-8 reps while maintaining good form.
Summary: Strength start with similar reps as "Size" routine but increase weight every few weeks, even if it means lower reps For "size" reps near failure 12 or so, and then every week increase a bit in weight while maintaining same number of reps. Strength comes from size and neurons Strength training primarily focuses on neurons Which is why going more and more weight is important Neurons activation control how much muscles is activated, more activation more strength per mass so reaching higher weights is the main goal even if just three reps Similarly, weighting in between 2-6 min help you go maximum strength again
Great video, very well explained and easy to follow along. I personally have been following the Mike Mentzer, Dorian Yates and Jordan Peters methods and mended then all together to come up with my own training plan and methods. I've had great results in both strength and size. For me, I train low volume with higher frequency, and stay in the 8-15 rep ranges. If I'm going for strength, or to break a plateau, I'll actually increase the loads and work. In the 5-8 rep range. The thing is to figure out your goals and to train specifically for those goals
I'm 32 weeks into a 260 week program. I stopped counting reps and sets and just go with how I'm feeling. I aim to go to failure everytime. Hardest part is eating enough.
Most pro bodybuilders train for the pump. Once I realized this and trained for this and added supplements for this, I grew a lot more. I did progressive training for years and was stagnant for years. Pumps blow up the muscle.
You forgot to mention that hypertrophy takes longer since you must wait for the muscle to actually adapt and recover, and it takes literally 3 days. You don't have to wait for that on neural adaptations. Supposing that your joints and connective tissue are strong enough to deal with the loads without getting an overuse injury, you could literally train every single day, always low sets without wasting the muscle since you actually want to be able to lift again the next day.
My confusion is (Pavel Tsatsouline’s Deadlift program as an example), wouldn’t doing 1 or 2 sets daily every day for 5 days equal or exceed the same amount of sets as 3-4 sets twice a week? It seems as if the main difference is amount of weight and intensity yet in hypertrophy training the goal is to always get close to or achieve failure anyway?
I feel like it's crazy to say no significant influence of longer rest periods for hypertrophy? I've seen studies where 3-5 min rest allows for better recovery and a better next set, because you're less fatigued and able to then hit a better rep range closer to true muscular failure, rather than just hitting fatigue failure? I appreciate the other insight though, I've been doing 2x10 and trying to lift as heavy as possible for 6months but seen minimal muscle but decent strength gains, probably because I've been at maintenance/deficit and not eating enough but also, this video made me realise it's probably because I'm constantly trying to hit 10 reps and up the weight, but if I had been bulking properly, the muscle gain would've naturally lead to performance gain! This explains why I'm "plateauing" so much! So thank you for that! Now I'm going to consistently try be in a surplus while lifting 2x10 and then only move up weights naturally as I gain weight/muscle. Seeing the "reps performed across sets" over 8 weeks gave a great perspective too on how my sets might look like. I get disappointed sometimes seeing myself hit the same reps on multiple weeks or being down a rep a week after I hit a new rep max, but it seems progress is supposed to fluctuate and gradually increase by small increments over time as W1 is 9 but W8 is 11, myself before seeing the video would've thought W1 is 9 and W8 is 15 reps haha! Great vid, thank you!
Hi, thanks for sharing. I would like to add that muscle growth isn't directly proportional to strength gains. If rest periods are shortened, yes, rep performance will suffer on subsequent sets. Although the hypertrophic stimulus isn't affected to the same extent. Shorter rest periods (1 minute), but even very short rest periods produce decent muscle growth. Also there are methods such as pre-fatigue and drop sets, which significantly diminish rep performance, but show great growth in studies too 👍
What I would add is that when you train for hypertrophy you don't keep the number of sets equal, you increase the number of sets depending on how you recover, if you hit chest, triceps and front shoulder on monday and wednesday, and you notice that by tuesday you are at 100% or 90% when it comes to soreness you add 1 set per exercise to do more volume and get more growth, you can add two sets and I sometimes do but it's not that common, it mostly happens when I do only one exercise per muscle (for example I only do pull ups for vertical pulling, so instead of adding 1 set I add 2), if you notice that you recovered just in time for the next workout you don't add anything to keep the same volume.
Ever take a math class? Knowing something and being able to explain it to others so that it makes sense and is meaningful, is something entirely different. That's why I watch them.
I like to view weight PRs as the current wall to surpass. Back up and go for high reps and eccentric reps until its easy, then step up the weight. Then eventually I’ll try setting a new PR with enough recovery. Rinse and repeat to keep pushing the wall and enjoying the harder rep sets
So interesting to see the symbiotic relationship between training for strength and hypertrophy. They bounce off of each other via increasing strength to be able to lift more weight and therefor increasing overall volume when lifting for more reps due to using more weight and getting size through doing that to gain muscle that then enhances max loads lifted.
Very good video, excellent presentation to understand the difference. In my experience of weight training over the past 30 years, both of them proven to be very effective. I also find it important to utilize both styles of trainings In single work out.
Yes, from what I've seen, intent to lift as fast as possible in the concentric portion seems to be beneficial for strength development. Probably has no/minimal impact on hypertrophy 👍
The speed at which the weight is moved is an expression of power... power is the application of strength at speed... if you get stronger you will be able to move the bar faster (more explosively.)
@@FlowHighPerformance1 sir is it bad to start training directly to strength training with heavy loads without preparation ? Or should I first build reps and techniques of exercises?
Good question. Definitely start gradually to build a bigger foundation. Start with lighter loads and higher rep ranges and gradually transition to lower rep ranges with heavier loads 👍
@@FlowHighPerformance1 thanks I actually in preparation I am just being confused because I strength train before and without preparation but for now I need foundation thank you sir.
Yes, myofibrillar hypertrophy is very well-established. I'm not sure how calling it a 'phenomenon' indicates that it is perceived as something that isn't well-established? However, sarcoplasmic hypertrophy and hyperplasia are not entirely well-understood as of yet 👍
I have found my best balance is to gradually unload the weight after each set and rep until near failure, especially resistance and multi joint exercises. Being that if someone isnt too worried about overall strength the more you can achieve maximum retention within the muscle close to failure the better your chances to grow these myofibrils. Personally ive always been a big frame guy so the last thing I needed was to focus on strength, id rather cut down my weight to look better.
I'm definitely on the hypertrophy road, with dabbling into progressive overload. The only caveat is my rest periods between sets are usually around 30-45 seconds in the 12-15 rep range.
That is absolutely ideal according to Steve Reeves. 3 exercises per bodypart. 3 sets per exercise. 2 mins between exercises (45-60 seconds between sets of the same exercise). Train full body 3 days a week and make sure you get quality sleep. I do his Classic Physique workout and it's magic!
@@emilpindur9400 you say train full body 3 days a week but how would you do that, would you train Monday Wednesday, Friday then take another 2 rest days go again on Monday ? Would that also help beginners like me, going 5 days a week right now but feel like everything I'm taking in is too much plus changing my diet to make sure I'm eating enough which is stressing me out
@@D-A-A- I do Mon, Wed, Fri, but Tue, Thu, Sat also work. As long as you hit 3 days a week and min one entire rest day. Sleep is super important. Steve Reeves used to sleep 8-10 hours per night. High quality sleep - that's when your body repairs itself. Going 5 days a week probably isn't great, unless you're doing a split. But the old school guys (40s and 50s - pre roids) used to train 3 times a week on average. Some were doing 4 days with a couple of splits. Here's a great breakdown: ua-cam.com/video/mrZBo5_2WiU/v-deo.html Don't worry about Reg Park. All the guy did was eat, train, sleep. Overall, though, the best routine is one that you can stick with. That makes all the difference. How long have you been training? And what's your calorie and protein g intake?
@@emilpindur9400 so if I cut down from 5 days to 3 days what exercuses do i do ? It is push pull legs ? Instead of my current routine which is chest back, shoulders, arms, legs
@@D-A-A- First up, the types of exercises you do and FORM are super important. 99% of people at the gym lift too heavy, form goes out the window, and they aren't sculpting anything properly. 2 seconds up, 3 seconds down on a shoulder press, for example. Always under control. And you also want to use Steve Reeves breathing. Breath in a the bottom, and start breathing out just after the top of the press (or pull, or curl) and breath out all the way through the negative. But your chest should be full of air, really expanded throughout the positive and just past the 'almost lockout' (and never lock out). As for the routine. The order is super important. Shoulders, chest, back, biceps, triceps (can superset), legs. 3 exercises per bodypart. 3 sets per exercise. The order of the exercises also important.
Fabulous vid. Info successfully made easy to understand. Many smaller power points to consider and review,which I will, again. Quite helpful. Good info to help minimize injury,too
This is incredibly informative! Never really thought of hypertrophy progressive overload that way before. What I’ve been doing for years is progressively increasing my reps per exercise up until I hit the 12-15 range, then increasing my weight and going back down to 6-8 reps (at the cost of overall volume). This usually happens over the course of a month (WK1 3x8-10, WK2 3x10, WK3 3x10-12, WK4 3x6-8 of new weight). Would I better off then just continually increasing my reps instead of going up in weight as often? If so, when’s the right time to go up in weight? Also, is 2 exercises (3-4 sets each) per muscle group enough (ie 2 tricep, 2 chest, 2 shoulders for each push day, which is twice a week)? Thanks so much!
I think the way you are progressing is complete fine. When we talk about volume for hypertrophy training, we are referring to total number of sets / muscle group / week, rather than volume load (sets x reps x load) 👍
That's pretty much how I do it as well, except I do sets of 4 and sets vary between 6-9 and 9-12 depending on exercise. I have a limited home gym (aka barbell and dumbbells in my bedroom lol) so I try to focus mainly on the amount of reps, which is also because I'm limited by my wonky shoulder. Personally I really like the dropping reps and increasing weight approach because it feels like a pretty natural way to deload after reaching that higher rep range, without having to be too anal about keeping track of mesocycles etc. Good luck with your journey!
I do 3x8 at a weight that makes the last set incredibly difficult, bringing the muscle to failure lends to hypertrophy, but since im mainly going for strength, i typically try to hit my current 1rm early on in the work out before im tired and see if i can get it for a a double or even triple then come down weight as needed to finish out my total of 24 reps. Once i can comfortably rep my "1rm" ill re-max and see what my new actual 1rm is and repeat from there, basically, i like to hit or get close to my max every workout to increase strength, while still following it with volume to failure, which i do just because just a few reps of max alone isnt enough to quickly build strength but it also leads to hypertrophy. Maybe do something like 90% 1rm amrap, then a set of 85% 1rm amrap, then a set of 80% 1rm amrap, and finally, for the sake of hypertrophy, and what i dont do, a set of 75% 1rm amrap. This will have you lifting heavy while fresh to work on strength, but will also heavily stress the muscles on just 4 sets, with the drop sets allowing you to maintain good total volume despite starting out heavy. Drop sets are your friend when it comes to balanced goal weight training because they allow heavy lifts while sustaining volume and ability to take the muscle right up to failure, where as hitting your initial 1rm for a double, sure technically its to failure cus you cant hit a third, but your muscles still have some power left, just not enough for big weight. I did however take a completely different approach with deadlift, maxed out the used that number for singles until it was reps, then reps until it was sets, then once i could hit my initial 1rm for 3x8 i re-maxed and jumped my 1rm 90lbs
This helps explain why guys half my muscle size in the gym bench 40kg more than me! I train at 5 sets 10 reps with the last set always going to failure. Done a lot for my size but the amount on the bar has hardly changed in 8 months!
The hardest part about hypertrophy training is to not chase the weight increases because it only reduces the amount of stimulus of the muscle. Your videos help keep my ego in check and chase the muscular adaption through muscular stress as opposed to just chasing the weight lifted.
Exactly right! I have to check my ego every single session too. Always focus on maximising muscular stress rather than chasing load lifted 💪
Correct! Constant tension throughout the entire rep range will do the best job for hypertrophy
This is my problem I’m scared of stagnating so much I keep increasing the weight
And this is why my muscles aren't growing, been going heavy for hypertrophy but rarely feel the burn on the muscles targeted
@@Melvin_499 if u focus in the 6-8 rep range and lift heavy you will gain a lot of muscle. For me I cant do 12 rep range hypertrophy workouts bc I wanna kill myself in the gym and I love lifting heavy ass weight. Moderate weight is just boring for me. And I was able to get big asf so trust me you'll gain lmao. And if u want to lift heavy practice drop sets etc for muscle gains that's what I do also
This has been THE MOST helpful explanation of how to train I’ve seen. I’ve made progress, but it fluctuates overtime because I just could never understand how to create an effective training plan, this has cleared it up for me so much!
glad it was helpful 👍
This video has such a simple and articulate way of explaining the differences between strength training and hypertropophy training without confusing the viewer with all of the details.
I try to make these videos as simple and easy to understand as possible 👍
@@FlowHighPerformance1 Extremely well made video. Would love to know if there's some kind of correlation between fat loss and strength vs hypertrophy training. Or is it purely CICO?
@@Nom8d WEIGHT LOSS is purely CICO, but FAT LOSS will likely be superior from hypertrophy training. If you build/retain more muscle while loosing weight, you are likely to see more of this weight loss come from fat, rather than muscle tissue 👍
@@FlowHighPerformance1 Appreciate your deatailed answer bro. Will keep that in mind.
It's been my experience that training for strength will inevitably lead to more size as well. I dirty bulk and cut
Also note that hypertrophic changes to muscle usually takes 4-8 weeks depending on rest, nutrition, and genetics.
but why do other sources suggest increasing load for muscle growth?
@@switchantistheswitchgoat I dont see the point of your question. Of course, you need an increased load to stimulate muscle growth.
@@switchantistheswitchgoatYou do need to increase the load if you're training for hypertrophy, it's just that you shouldn't sacrifice the number of reps and sets at the cost of the weight, unless you want to train for strength, in which case it's quite the opposite.
I notice a change in my physique quite fast it’s definitely not 4-8 weeks
@@DMRCapitalHill A "pump" or volume increase isn't the same as hypertrophic growth.
i was thinking about hypertrophy training all wrong and have been stuck for years... thanks for this clear explanation.
No problem 👍
the fact that you're still hearting comments after a whole year is amazing, this video helped me so much
Cheers, glad to hear it 👍
I would like to extend my most sincere gratitude for the work you put in to keep a bunch of strangers on the internet well-informed. I'm currently a personal trainer, amateur bodybuilder, and I will be taking my CSCS within a month. Your videos do extremely well to keep me sharp and knowledgeable so that I can provide our clients--as well as myself--with the best training available. You're doing great things here. You will get the recognition you deserve, whether you want it or not. Keep Gainin'!
Thanks man, glad to hear the content is helping some people out! No problem at all 👍
@@FlowHighPerformance1 I do have a question for you, which was covered in the video slightly, but I would still very much appreciate your input.
When I'm designing my hypertrophy program, should I decide on doing (3)x*8-12* reps or simply focus on (3)x 2-0 RIR regardless of how many reps that takes (within reason)?
The "rep range" for hypertrophy has rubbed me the wrong way as I've started to understand that the level of stimulation/stress on the muscle matters more than how many reps are done.
Point number 2 is definitely what I would do. The exact rep ranges / load used is not important, it is muscular stress that's most important 👍
ive been wanting to train for hypertrophy but it seems like my training regiment has been more towards strength, thanks for clearing it up
No problem 👍
That's why many people need a trainer, and they always say "I wish I would have known then, what I know now", I wouldn't have wasted so much time. But you will get it eventually.
so means 8-12 reps for hyperthrophy
@@sydp18 I go for 12 mostly but my range is 10-15
I wanan train for strength
This video really breaks down the differences between strength and hypertrophy. It's so important to tailor your training based on your goals.
Man your videos are massively underrated wtf, great fucking info man
Cheers, glad the videos are informative 👍
Just found this video. Absolutely agree.
I love how much I managed to learn in such a short period of time.
Thank you so much.
No problem, glad to hear it 👍
Great explanation! I’m doing a 4 day split program that combines strength and hypertrophy. I’m seeing great results so far!
can you share the programme
@@mehmetcankokceli9021 i assume he's doing PHUL training program , that one mixes hypertrophy and strength
Strength + Hypertrophy = Ultimate Power
You are a woman. Training for strenght is a waste of time....
@@zephyrr108buddy the only women here is u. Training for strength is really helpful for self defense and many other things
Just an update for current research on this video: Reps up to 60, being close failure also produces similar hypertrophic outcomes. Also, recently research is showing that about 3 minutes rest for hypertrophy is best! Great video!!
Research, studies and experiments get some things right, they also get some things wrong. This is because the process of consistent progression is not static.
but this will cause the muscle to get fatigued
How much rest for strength?
@@usaamah2000 For pure strength training, you will want about 3-5 minutes of rest between heavy sets. This is variable for each person. I personally do best with about 3-4.
I used to rest 5+ mins between sets for maximum power and strength to return. Now I’ve been training with 1-2 minute rests sometimes and have noticed that it takes less long to “fully” recover. It takes 3-5 mins instead of 5+ now
Strength grows in the moment when you think you can’t go on… but you keep going anyway.
I’ve watched hundreds of videos describing hypertrophy vs strength gains and this is one of the best I’ve ever seen. Super clear and concise.
cheers, glad to hear it 👍
Its got a lot wrong though. You might night believe it till you see it with your own body.
Thanks for another helpful video man! One year into training now and I for sure wouldn’t have gotten far without your helpful content 💪. Keep up the great work!
Cheers, glad to hear it! 👍
As a newbie, this is THE BEST video I’ve found on this topic. Throughout while still being easy to understand. Thank you!
no problem 👍
Progressive overload IS hypertrophy training. That said, time under tension, form improvements and metabolic stress can all be applied as mechanisms of overload. It’s not always about increasing the weight
Exactly this, I would rephrase that to, increasing weight isn’t the only factor in hypertrophy
@@ungraspable5610 well said
Well said. I am currently working on a video about progressive overload for hypertrophy training, where I explain this 👍
This is one of the smartest videos I've seen about the differences of strength and hyperthropy training.
Glad it was helpful 👍
As someone who's been ego lifting for 10 years in the gym, I can say to you youngsters I'd have the same result in three years training smart. Don't be in a hurry.
How have you been ego lifting for 10 yrs and never realized it was bad
@@ryann9026 It's way easier than you think especially when there's a strong ego lifting component. I "ego" lifted for 2-3 months earlier this years, minimal progress. "Smart" lifted for a 2 month period after and the gains from the latter program were enormous compared to the gains in the former.
This is the one thing I wish I could have taught my younger self. Be smart and trust the process.
@@ryann9026 there are a million explanations, but a simple one is that he just wanted to feel good and dont cae if it was bad for muscle growth
@@ryann9026 ego acts like an eye mask
i watched this tired in bed but still understood everything, this was amazingly explained
glad to hear it 👍
I love how you explained how to manipulate volume and intensity for both goals. I’ll definitely be adjusting my training based on this to target strength and hypertrophy more effectively.
This was really helpful for my understanding of muscle building. I have some health problems in my mid 30s (33 here) and feel that I don't have too many more years left to improve my overall muscle growth and performance because of the stress that my health puts on my body. Switching my technique over the past month has already helped my muscles grow...I'm only 130 lbs and 5'9", but my arms went from 12" to about 12 &3/4" in just a month of hypertrophy training. Rather than aiming for the highest rep possible, continually adding gradual weighted resistance to my workouts every couple of weeks has really started helping me improve my muscle size and tone, and I also feel stronger (maybe even stronger than when I was a gym rat at 23 lol). It was interesting to learn about the biology behind the processes. Currently on a diamond press plan (15 reps/set at 4 sets with a now 23 pound backpack and 1-2 minute rest time). Started at about 20 pounds, but my muscles have been slowly adapting and growing.
This is awesome to hear! Yes, focus on stressing the muscle with strict technique, taking each set close to failure 👍
Hey i respect you for your grind keep doing your thing you got this and i just wanted to recommend you get close to God and read the Bible im sure it will help you with your stress level and just overall. God bless you and your Family ❤️🙏🏼
This is the only body building channel people need to watch. I like that you go right to the point, refer to science, use accessible explanations, there's no tons of ads and no sense, and no narcissists showing off through the video
Cheers, glad to hear it 👍
I like this video, it was well informed, i also really like Jeff Nipard's channel
Best video on UA-cam talking about muscle strength vs hypertrophy
Cheers, glad to hear it 👍
Just happened to come across this video, and it's really helpful. i've been trying years to increase weight for hypertrophy training. I now know my problem. I misunderstood the cause and effect. I shouldnt worry about weight anymore. Thanks!
Glad the video was helpful 💪
This actually helps me a lot.
I've been doing 8 sets of 6-10 reps depending on the workout but I've been adding weight every 2 sets so I've been combining the 2 instead of separating them.
Now I can do 2 days of strength training and 2 days of hypertrophy
nice, glad to hear the video was helpful 👍
@@FlowHighPerformance1 that should work right?
Like strength training Monday and Wednesday then hypertrophy training Thursday and Saturday?
Yes, it should work well 👍
Hypertrophy training imo is the way to go for almost everyone. You also get stronger.
Oddly I did BJJ and wrestling and bodybuilders who lifted less usually felt much stronger - as they had strong muscles in general rather then just adapting to very specific movements.
So hypertrophy training is way safer, feels better on the body and makes your stronger - strength training only needed if you want like competition level strength. Otherwise the difference in your day to day strength is small
I agree. Most people are probably best to focus on hypertrophy training, unless you specifically competing in a strength sport 👍
easily the best presentation on the concepts of hypertrophy, strength training, and progressive overload
this is a masterpiece
glad to hear it 👍
I'm glad I came across your channel. I'm constantly trying to increase my knowledge to work smarter and your videos explain complex topics in a way that's easy to understand. Great stuff!
Glad you find the content helpful 👍
Okay, wow. I'm seriously surprised that someone makes a video that isn't just talking about volume, loads, sets and reps, but actually about how much of a break you need between sets. I only once read an article that states that 30 to 60 seconds are best for hypertrophy and it kind of overlaps with what you're saying (1 to 3 mins). Thanks.
the traditional thought was that shorter rest periods (~60sec) was best for muscle growth. However, recent evidence suggests that longer rest periods (2-4mins) tends to be slightly superior. However, longer rest periods are much less time-efficient - which is why I generally recommend a balance between time-efficiency and optimal stimulus of around 1-3 mins 👍
It all depends what your going for. I personally go for strength and hypertrophy by doing 2 8 week powerlifting cycles throughout my year and the rest of time is focused to hypertrophy. I’ve gained 30 lbs and added 180lbs to my totals in doing so. Yes I definitely could’ve put on more size if I focused on hypertrophy but my strength would be lacking. Like wise for strength. Aswell in turn putting on strength helps me push more volume once I go back to my hypertrophy training and my body reacts to this very well and my muscles look like they should push the weight they are pushing
Exactly right, it is all a out personal preference. There is also potential that strength may favourable enhance long term hypertrophy gains too 👍
You can't focus on both since that makes no sense. Its like saying you focus on bulking and dieting at the same time. Strength and hypertrophy will to occur to some extent, but you can only FOCUS e.g. train, on one or the other.
Your post carries more validity than the video, especially for naturals.
To me this sounds like wasting time that could be used on specific hypertrophy training doing powerlifting programs. But to each his goals
@@krane15 he obviously meant just train both consistently
Ngl there is something badass about seeing people who you THINK are weak and skinny and then seeing them do more weight than you. Some people are built differently and nobody is equal.
But that doesn’t mean everyone needs to chase weight. Everyone’s bodies do things differently. And everyone goes at their own rate.
We all started from 0. Remember that
Thank you very much for this explanation about strength gaining.
To be honest i didn't know any thing about strength gaining which i wanted to have a lot since i am obsessed with arm wrestling.
You got a new subscriber.
Keep up the good work
Even tho it's 3 years ago i still love the explanation.
You explained it so properly.
glad to hear it 👍
I like how you go deep into the scientific principles yet still explain it in such a clear and concise way. Reminds me of some of the profs I had in school, keep up the great work!
Glad you enjoy the video style 👍
This is why power building has be my way of training. I can switch up with thing to focus on while still getting great benefits all around.
watch this at 1.25 speed
Thanks for saving me time 😅
G.O.A.T
Watching at 1.5
Ohh thanks! I fell asleep midway of the video.
Tiktok brain
this has been my way of thinking and exercising lately, i enjoy it very much.
Damn this was unexpectedly very informative, concise, well put and extremely clear. I say unexpectedly mainly for the very short length. Compliments and thank you! I had a doubt and you solved it!
Cheers, glad to hear it 👍
This channel is underrated af, great work dude!!!
Cheers
This has been super helpful…
I’m someone who loves lifting heavy
However… After watching this video I’ve realised that with my upper body, I’ve seen tremendous growth & this video has made me realise that the reason for this is because with all the exercises that I currently have in my program, I am pushing very close to failure on most exercises… I have 1 or 2 exercises for each muscle group where I go heavy but the rest tends to be close to failure & the rep range isn’t necessarily a strict target to hit
Where as, I’ve been struggling to grow my legs but have seen amazing strength gains lately…
My technique on some lower body exercises does need to be worked on as other muscles do seem to fatigue before the target muscle which means the target muscle clearly isn’t reaching close to failure like my upper body is
Putting this out there in case anyone else is in a similar boat to me & needs their eyes opened like I did 😅
This seems to make sense based on your training methods. Thanks for sharing, and glad the video was helpful 👍
Thank you for this insightful video on progressive overload and its application in strength and hypertrophy training! The clear explanation of training variables and their impact on different adaptations is immensely helpful. I'm grateful for the valuable knowledge shared, which will undoubtedly enhance my training journey. Looking forward to implementing these principles for better results. Subscribed and eagerly awaiting more content!
glad it was helpful
Make the exercises difficult guys and try to go to safe and controlled failure. Weights can be heavy but they don’t have to be. Do weight training, calisthenics, powerlifting, and cardio. Switch between moderate and moderate heavy weights and do it consistently and make it hard over time. The gains will be great.
Everyone should remember that the most efficient method of training is the one that YOU enjoy the most
This explains why am getting way stronger but not as bigger
Very well explained. I've always inherently done strength training, it's the way i was taught to progressively overload, but seeing it laid out like this will hopefully help my size goals.
Yes, I think we usually learn about progressive overload from the perspective of strength training. But the application is a little different for hypertrophy training 👍
i was looking for such a viudeo for long time finally found it very informative and informational thanks
Cheers, no problem 👍
damm what a godly video.......literally cleared all my doubts in 10 mins
this is so good, thank you for this vid. I've been very confused on this topic and its good to hear some science explain it concisely
No problem, glad it was helpful 👍
Such a simple and to the point video. Brilliant 👍
Glad it was helpful 👍
I've been training for hypertrophy for about a year now & I've got super ripped from doing it. I'm 41 years old & people at my gym are always coming up to me, complementing my physice & asking how I got to look that way. One guy said, "I can literally see every single muscle on your body, the striations & everything!". I tell them, no junk food, no bread or simple carbs & lower weight with more reps. Push to failure & then drop set to failure, then drop set to failure again.". Most guys don't follow my advice because they just want to ego lift & then go home & eat pizza & drink beer. That's ok. I like being 41 & looking better than guys who are 21 at my gym lol.
Guessing nobody comes up to you at the library
Thanks man, this helps 🙏
@@ilovejazz9 lol
New to exercising - what does it mean to drop set to failure?
@robstapleton-gt5uh good question. Let's say I'm doing dumbell press with 55lbs. I'll do that until failure, which is form failure, meaning I can't do another rep with good form. Then I'll drop the 55lb dumbells & immediately grab a pair of 45lb dumbells & crank out another set to form failure.
Great practical application of an academic skillset. Well researched and delivered well. Thanks
No problem 👍
Tools to determine whether to add weight/volume for optimized hypertrophy:
0-10 RPE (Rating Preserved Exertion) Level of fatigue after a full set
0-10 RIR (Reps in Reserve) Number of left reps in the tank
If the RPE is 0 and the RIR is 10 at the end of a set/exercise, the weight/volume should be increased. If it's the other way around, the weight is ideal.
Could you go into a little more detail I’m having trouble understanding why you should increase the weight/volume if your a
At maximum exertion
@@idkmanitsjustaname2553 The volume should be increased as the effort decreases e.g. with 5+ RIR and RPE of 3
Target Zone for most Exercises would be around 0-3 RIR at an RPE for the last set of around 7-10
Hope this clears it up 4 u
This should be required by every gym to watch
This video is so well done! Thank for making such an informative, detailed yet easy to understand explanation of the differences in these workout routines.
After months of chasing higher weights, increasing strength, a PT mate of mine made a 16-week hypertrophy program for me. I had no idea what made hypertrophy so different but this makes it all so clear! Don't chase weight increases, maintain that particular muscle stress and aim to increase reps.
Exactly right, glad the video cleared things up 👍
I mean...there's nothing wrong with weight increases. In fact they are the preferred tool of progression for beginners and novices and they keep you honest (referring to keeping just enough, but not too many, reps in reserve). Even intermediates and up can profit from incremental weight increases through micro-loading. It's just crucial to keep what's mentioned in this video in mind: Don't increase just for the sake of it, but only do so when form is on point and the previous weight felt light enough to justify an increase. -> You don't get bigger because you lifted more weight. You lift more weight because you got bigger.
really good video! it lets me understand my workouts better. i used to be really confused & upset cause i always train strength yet the weight didnt always go higher when training different exercises but now i know and can optimize my workouts better
Glad to hear the video was helpful 💪
I just stick to the 6-12 rep range and try to add 2.5kg every 4-5 weeks. 12 weeks I’ll do 8-12 rep range then 12 weeks 6-8 rep range and progress in reps each week then add the weight. For example, 4x8 then next workout 4x9… each week going up until I hit 4x12 then add 2.5kg and start over. 2 minutes rest on compounds to give your body enough rest to pump out the same about of reps. Remember you are after higher reps not dropping the reps each set so if your dropping reps or weight each set just rest a bit longer. You’ll get more out of 4x10 then 4x10,9,8,8
Makes sense. But remember, eventually you wont be able to add 2.5kg every 4-5 weeks as your rate of progression will slow down 👍
That’s why I do different rep ranges.. if my progress starts to slow down in the 8-12 rep range then I’ll switch to 6-8 rep range and once my progress slows with that after a few months I start doing 8-12 again. If you rotate rep ranges like that then you your progress won’t slow as much. Your muscle growth will only slow down once your near your muscle building potential after years and years of training. Progress shouldn’t really be slowing down until at least 2 years into training which if you trained and ate properly then you’d already have build a solid base of muscle
This channel is gold
Hypertrophy training seems so much better for me. I don't care about my strength, I just want to get bigger, and it's much easier. It takes a lot less willpower to slowly lower it than to push myself to forcefully lift it.
You have to get stronger to get bigger, if you didnt get stronger your muscles didnt get bigger, you also have to train hard
@banjomc3569 No, you have to get bigger to get stronger.
Listening while I’m the gym
Workouts you’re only supposed to go heavy on: Bench Press, Squat, Deadlift, and Shoulder Press.
Honestly though, you don’t even have to go super heavy unless you’re competing in a professional sport like the Strongmen competition. Proper muscle building comes from appropriate weight that you could squeeze out 6-8 reps while maintaining good form.
Exactly right 👍
I'd add weighted pullups and rows to the list as well.
Summary:
Strength start with similar reps as "Size" routine but increase weight every few weeks, even if it means lower reps
For "size" reps near failure 12 or so, and then every week increase a bit in weight while maintaining same number of reps.
Strength comes from size and neurons
Strength training primarily focuses on neurons
Which is why going more and more weight is important
Neurons activation control how much muscles is activated, more activation more strength per mass
so reaching higher weights is the main goal even if just three reps
Similarly, weighting in between 2-6 min help you go maximum strength again
well summarised 👏
Great video, very well explained and easy to follow along. I personally have been following the Mike Mentzer, Dorian Yates and Jordan Peters methods and mended then all together to come up with my own training plan and methods. I've had great results in both strength and size.
For me, I train low volume with higher frequency, and stay in the 8-15 rep ranges. If I'm going for strength, or to break a plateau, I'll actually increase the loads and work. In the 5-8 rep range.
The thing is to figure out your goals and to train specifically for those goals
This video was phenomenal, thank you
no problem 👍
I'm 32 weeks into a 260 week program. I stopped counting reps and sets and just go with how I'm feeling. I aim to go to failure everytime. Hardest part is eating enough.
Nice. I also don't track load and reps either, just sets and effort 👍
That’s good, is it 3 sets average?
Most pro bodybuilders train for the pump. Once I realized this and trained for this and added supplements for this, I grew a lot more. I did progressive training for years and was stagnant for years. Pumps blow up the muscle.
You forgot to mention that hypertrophy takes longer since you must wait for the muscle to actually adapt and recover, and it takes literally 3 days. You don't have to wait for that on neural adaptations. Supposing that your joints and connective tissue are strong enough to deal with the loads without getting an overuse injury, you could literally train every single day, always low sets without wasting the muscle since you actually want to be able to lift again the next day.
Exactly right, hypertrophy takes much longer than strength 👍
Creatine lowers the 3 days to one
My confusion is (Pavel Tsatsouline’s Deadlift program as an example), wouldn’t doing 1 or 2 sets daily every day for 5 days equal or exceed the same amount of sets as 3-4 sets twice a week? It seems as if the main difference is amount of weight and intensity yet in hypertrophy training the goal is to always get close to or achieve failure anyway?
Not true. To failure is to failure. If you get tears you need to heal them
Been traning wrong for 5 months! Time to drop the weight!
Thank you for this valuable information sir
Happy to help 👍
Hupertrophy summed up in one word:
Consistency
The tips are very useful, I wouldn't have guessed these steps on my own
Glad it was helpful
Thank you!! I really enjoy watching your content. short, informational and based on science. Please don’t stop posting. Keep up the good work!
No problem, glad the videos are helpful 👍
I feel like it's crazy to say no significant influence of longer rest periods for hypertrophy? I've seen studies where 3-5 min rest allows for better recovery and a better next set, because you're less fatigued and able to then hit a better rep range closer to true muscular failure, rather than just hitting fatigue failure?
I appreciate the other insight though, I've been doing 2x10 and trying to lift as heavy as possible for 6months but seen minimal muscle but decent strength gains, probably because I've been at maintenance/deficit and not eating enough but also, this video made me realise it's probably because I'm constantly trying to hit 10 reps and up the weight, but if I had been bulking properly, the muscle gain would've naturally lead to performance gain! This explains why I'm "plateauing" so much! So thank you for that!
Now I'm going to consistently try be in a surplus while lifting 2x10 and then only move up weights naturally as I gain weight/muscle. Seeing the "reps performed across sets" over 8 weeks gave a great perspective too on how my sets might look like. I get disappointed sometimes seeing myself hit the same reps on multiple weeks or being down a rep a week after I hit a new rep max, but it seems progress is supposed to fluctuate and gradually increase by small increments over time as W1 is 9 but W8 is 11, myself before seeing the video would've thought W1 is 9 and W8 is 15 reps haha!
Great vid, thank you!
Hi, thanks for sharing. I would like to add that muscle growth isn't directly proportional to strength gains. If rest periods are shortened, yes, rep performance will suffer on subsequent sets. Although the hypertrophic stimulus isn't affected to the same extent. Shorter rest periods (1 minute), but even very short rest periods produce decent muscle growth. Also there are methods such as pre-fatigue and drop sets, which significantly diminish rep performance, but show great growth in studies too 👍
What I would add is that when you train for hypertrophy you don't keep the number of sets equal, you increase the number of sets depending on how you recover, if you hit chest, triceps and front shoulder on monday and wednesday, and you notice that by tuesday you are at 100% or 90% when it comes to soreness you add 1 set per exercise to do more volume and get more growth, you can add two sets and I sometimes do but it's not that common, it mostly happens when I do only one exercise per muscle (for example I only do pull ups for vertical pulling, so instead of adding 1 set I add 2), if you notice that you recovered just in time for the next workout you don't add anything to keep the same volume.
Yes volume certainly can be changed based on perceived recovery markers 💪
@@FlowHighPerformance1 what we need to do if the muscle not heal on time?
I’ve known all of this for many many years but for some reason I still kept watching the video so good job to y’all great video 👏🏾
Cheers, glad to hear it 👍
Ever take a math class? Knowing something and being able to explain it to others so that it makes sense and is meaningful, is something entirely different. That's why I watch them.
I like to view weight PRs as the current wall to surpass. Back up and go for high reps and eccentric reps until its easy, then step up the weight. Then eventually I’ll try setting a new PR with enough recovery. Rinse and repeat to keep pushing the wall and enjoying the harder rep sets
Awesome explanation! This is really easy to understand! Have a good day 🎉 11:53
Cheers 👍
So interesting to see the symbiotic relationship between training for strength and hypertrophy. They bounce off of each other via increasing strength to be able to lift more weight and therefor increasing overall volume when lifting for more reps due to using more weight and getting size through doing that to gain muscle that then enhances max loads lifted.
Yes, exactly right. It is an ongoing cycle 💪
Very good video, excellent presentation to understand the difference. In my experience of weight training over the past 30 years, both of them proven to be very effective. I also find it important to utilize both styles of trainings In single work out.
Thanks for sharing 👍
what about lifting speed and intention to lift the weight as fast as possible and the role on strengh development,great video thanks !!!
Yes, from what I've seen, intent to lift as fast as possible in the concentric portion seems to be beneficial for strength development. Probably has no/minimal impact on hypertrophy 👍
The speed at which the weight is moved is an expression of power... power is the application of strength at speed... if you get stronger you will be able to move the bar faster (more explosively.)
Very well explained helped me a lot to keep my ego down and focus on what really matters
glad it was helpful 👍
Thankyouuu I will add this information to my training !🙏
No problem, glad it was helpful 👍
@@FlowHighPerformance1 sir is it bad to start training directly to strength training with heavy loads without preparation ? Or should I first build reps and techniques of exercises?
Good question. Definitely start gradually to build a bigger foundation. Start with lighter loads and higher rep ranges and gradually transition to lower rep ranges with heavier loads 👍
@@FlowHighPerformance1 thanks I actually in preparation I am just being confused because I strength train before and without preparation but for now I need foundation thank you sir.
Yes, you should see greater strength gains starting with hypetrophy oriented training first 👍
Damn, that was the best explanation of muscle growth I have ever seen. Nice work on breaking it down to 5th grade level.
No problem, glad it was helpful 👍
Loved the video, but really made me wince when you called Myofibrilar hypertrophy a phenomenon. It's pretty well understood
Yes, myofibrillar hypertrophy is very well-established. I'm not sure how calling it a 'phenomenon' indicates that it is perceived as something that isn't well-established? However, sarcoplasmic hypertrophy and hyperplasia are not entirely well-understood as of yet 👍
very easy, understandable yet informative video, thanks alot, apreciate it
Cheers, glad to hear it 👍
Great video. The ending seemed abrupt though. I was waiting for the conclusion, but got rolled credits.
Yes, I have started implementing a 'practical recommendations' section at the end of videos now 👍
Very informative. Thank you!
No problem 👍
I hope your channel grows! Thank you
Cheers, no problem 👍
I have found my best balance is to gradually unload the weight after each set and rep until near failure, especially resistance and multi joint exercises. Being that if someone isnt too worried about overall strength the more you can achieve maximum retention within the muscle close to failure the better your chances to grow these myofibrils. Personally ive always been a big frame guy so the last thing I needed was to focus on strength, id rather cut down my weight to look better.
Exactly right. Training the target muscle close to failure is the goal for hypertrophy training 💪
this helped me as a powerlifter i’ve been wondering how to train specifically for strength
Glad it was helpful 👍
I'm definitely on the hypertrophy road, with dabbling into progressive overload. The only caveat is my rest periods between sets are usually around 30-45 seconds in the 12-15 rep range.
That is absolutely ideal according to Steve Reeves. 3 exercises per bodypart. 3 sets per exercise. 2 mins between exercises (45-60 seconds between sets of the same exercise). Train full body 3 days a week and make sure you get quality sleep. I do his Classic Physique workout and it's magic!
@@emilpindur9400 you say train full body 3 days a week but how would you do that, would you train Monday Wednesday, Friday then take another 2 rest days go again on Monday ? Would that also help beginners like me, going 5 days a week right now but feel like everything I'm taking in is too much plus changing my diet to make sure I'm eating enough which is stressing me out
@@D-A-A- I do Mon, Wed, Fri, but Tue, Thu, Sat also work. As long as you hit 3 days a week and min one entire rest day. Sleep is super important. Steve Reeves used to sleep 8-10 hours per night. High quality sleep - that's when your body repairs itself. Going 5 days a week probably isn't great, unless you're doing a split. But the old school guys (40s and 50s - pre roids) used to train 3 times a week on average. Some were doing 4 days with a couple of splits. Here's a great breakdown: ua-cam.com/video/mrZBo5_2WiU/v-deo.html Don't worry about Reg Park. All the guy did was eat, train, sleep. Overall, though, the best routine is one that you can stick with. That makes all the difference. How long have you been training? And what's your calorie and protein g intake?
@@emilpindur9400 so if I cut down from 5 days to 3 days what exercuses do i do ? It is push pull legs ? Instead of my current routine which is chest back, shoulders, arms, legs
@@D-A-A- First up, the types of exercises you do and FORM are super important. 99% of people at the gym lift too heavy, form goes out the window, and they aren't sculpting anything properly. 2 seconds up, 3 seconds down on a shoulder press, for example. Always under control. And you also want to use Steve Reeves breathing. Breath in a the bottom, and start breathing out just after the top of the press (or pull, or curl) and breath out all the way through the negative. But your chest should be full of air, really expanded throughout the positive and just past the 'almost lockout' (and never lock out). As for the routine. The order is super important. Shoulders, chest, back, biceps, triceps (can superset), legs. 3 exercises per bodypart. 3 sets per exercise. The order of the exercises also important.
Fabulous vid. Info successfully made easy to understand. Many smaller power points to consider and review,which I will, again. Quite helpful. Good info to help minimize injury,too
Glad to hear the video was helpful 💪
This is incredibly informative! Never really thought of hypertrophy progressive overload that way before. What I’ve been doing for years is progressively increasing my reps per exercise up until I hit the 12-15 range, then increasing my weight and going back down to 6-8 reps (at the cost of overall volume). This usually happens over the course of a month (WK1 3x8-10, WK2 3x10, WK3 3x10-12, WK4 3x6-8 of new weight). Would I better off then just continually increasing my reps instead of going up in weight as often? If so, when’s the right time to go up in weight? Also, is 2 exercises (3-4 sets each) per muscle group enough (ie 2 tricep, 2 chest, 2 shoulders for each push day, which is twice a week)? Thanks so much!
I think the way you are progressing is complete fine. When we talk about volume for hypertrophy training, we are referring to total number of sets / muscle group / week, rather than volume load (sets x reps x load) 👍
That's pretty much how I do it as well, except I do sets of 4 and sets vary between 6-9 and 9-12 depending on exercise. I have a limited home gym (aka barbell and dumbbells in my bedroom lol) so I try to focus mainly on the amount of reps, which is also because I'm limited by my wonky shoulder. Personally I really like the dropping reps and increasing weight approach because it feels like a pretty natural way to deload after reaching that higher rep range, without having to be too anal about keeping track of mesocycles etc.
Good luck with your journey!
Seems to work for me I do 3 excersise per muscle 3 shoulder 3 tricep 3 bicep 3 back 3 chest 4x10 reps on each excersise
@@martyb6505 don't be afraid to train the legs too
@@Frei_Sinn I do legs once a week too bud, 5 exercises 5x10 on each one
These videos are very well done. Thank you for creating excellent content.
No problem, glad you enjoy the videos 👍
Just do strength training first and hypertrophy later
Trust me, strength is much better, don't matter if you got abs, you be still weak af, because you don't eat that much
This video is great! Nice explanations!
Glad you liked it 👍
What if you want to Increase both muscle mass and strength? What would be the best rep and set ranges etc
In that case, you are best to use a strength focus for the lifts you want to get stronger at, and a hypertrophy focus for other accessory lifts 👍
I do 3x8 at a weight that makes the last set incredibly difficult, bringing the muscle to failure lends to hypertrophy, but since im mainly going for strength, i typically try to hit my current 1rm early on in the work out before im tired and see if i can get it for a a double or even triple then come down weight as needed to finish out my total of 24 reps. Once i can comfortably rep my "1rm" ill re-max and see what my new actual 1rm is and repeat from there, basically, i like to hit or get close to my max every workout to increase strength, while still following it with volume to failure, which i do just because just a few reps of max alone isnt enough to quickly build strength but it also leads to hypertrophy. Maybe do something like 90% 1rm amrap, then a set of 85% 1rm amrap, then a set of 80% 1rm amrap, and finally, for the sake of hypertrophy, and what i dont do, a set of 75% 1rm amrap. This will have you lifting heavy while fresh to work on strength, but will also heavily stress the muscles on just 4 sets, with the drop sets allowing you to maintain good total volume despite starting out heavy. Drop sets are your friend when it comes to balanced goal weight training because they allow heavy lifts while sustaining volume and ability to take the muscle right up to failure, where as hitting your initial 1rm for a double, sure technically its to failure cus you cant hit a third, but your muscles still have some power left, just not enough for big weight.
I did however take a completely different approach with deadlift, maxed out the used that number for singles until it was reps, then reps until it was sets, then once i could hit my initial 1rm for 3x8 i re-maxed and jumped my 1rm 90lbs
The best explanation! Thank you!
no problem 👍
This helps explain why guys half my muscle size in the gym bench 40kg more than me! I train at 5 sets 10 reps with the last set always going to failure. Done a lot for my size but the amount on the bar has hardly changed in 8 months!
Also, strength differences could be due to inherent anatomy such as limb length ratios & muscle insertion points too 👍
@@FlowHighPerformance1 wait i thought going at those low reps to failure was exactly what you wanted
@@swaggyswindler6243 for strength - 1-5 reps
for hypertrophy - 5-20 reps
best explanation, thank you so much!
no problem 👍
I think in my opinion for strength its more important to increase intensity than just iverall volume
Agreed 👍