Training for Strength vs Hypertrophy | Programming & Periodization
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- čas přidán 28. 05. 2024
- TIMESTAMPS
00:00 Intro
00:16 What is Hypertrophy?
02:48 Training for Hypertrophy
05:17 What is Strength?
07:49 Training for Strength
09:33 Hypertrophy Programming
14:48 Programming for Strength
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Zero dislikes.... Shows how legitimate this content is... Keep spreading knowledge Bruh👍🏻... Glad I found you channel✌🏻💯
Glad you find the content useful 👍
Watched and immediately bought a program. Very, very clearly explained even for someone who has been lifting on/off for a few years. One of the hardest things to unlearn was the idea that I have to add 5lbs to the bar/weight every week and that you can still get stronger/grow muscle using the same weights but by focusing more on volume, reps, and RIR/RPE. Thanks!
Exactly right! Glad to hear the content is useful 👍
Very scientific and complete video one more time.
Thank you for presenting!!!
No problem, glad it was useful 👍
Very informative!!! This video Really helped me create my own training program.
Hi there. Excellent explanation. I’m more into body weight training /gymnastic fitness (rings, parallettes), I will try to adapt the mesocycle
So good! Thanks a lot!
No problem 👍
Again a good and.informational video thanks coach
Cheers, no problem 👍
Bro ,may you gain 1m subscribers soon.
great videos and info - go along with my soccer periodization I recently learned about. I do have one question, what are you thoughts on doing supersets (drop down sets)?
Good for isolation lifts for hypertrophy training. Not suitable for compounds 👍
This is the best content in CZcams
Cheers, glad to hear it 👍
Nice very scientific! Forget about hyperplasia it doesnt occur on permanent cells i.e. neurons, cardiac and muscle cells.. pathology doctor here
Yes, I am no expert but I doubt it has any meaningful impact on muscle growth 👍
Great video. How tempo (3,1,1) or eccentric focus or isometric holds affects hypertrophy and/or strength training. I’m more into body weight training, if of some excersice (ex. Pull Ups) I can do 5 reps, should I continue assisted or negative to reach at least 6 to hit the hypertrophy range and built from there? Do you work with this kind of program training?
Hypertrophy: controlled eccentric.
Strength: whatever tempo allows you to lift the most weight
Please do a video on how to prioritize strength and hypertrophy in the same program.
already have one 👍
czcams.com/video/FTYmYS-rL7g/video.html
Thank you so much
When we create those programs those sets are working sets only or are all together? For example in this video you wrote 2 sets of bench press. Are you meaning warmup set and 2 working sets or 1 warmup and 1 working? Thanks for your videos!!
These sets refer to working sets only 👍
🔝 stuff
Cheers 👍
Nice one. Is it based on Eric Helms book?
No, but I think Eric's books are great 👍
What should we now about using EMS to buildg strenght and explosivity ?
What is EMS?
@@FlowHighPerformance1sorry I mean NMES, we say EMS in Italy!
@Vv Vv i dont believe EMS has any practical use for most trainees
@@FlowHighPerformance1 okayy thank you!
message me if you want the google doc I made for this video!
Why would you do compound lifts for hypertrophy? Surely this would be sub-optimal.
Huge stress on the CNS and trying to grow many muscles at once does not seem like a great idea.
Eg. If I want bigger biceps then Curls should build the biceps as well as chinups but the chinups will also be working many other muscles that contribute nothing to the size of the biceps but cause much more fatigue!
I think a combination of compound and isolation lifts are best for muscle growth. It will be very difficult to build a well-rounded physique with isolation lifts only 👍
Can I buy this template ?
This one isn't available for purchase at the moment 👍
Print the list of exercises and you're off,,,,
Why are heavy sets below 5 reps inferior for muscle growth?
Not sure of the exact mechanisms, but research generally finds superior growth from slightly higher rep ranges (5+) 👍
@@FlowHighPerformance1 Thanks Peter! Can I ask what sources can give us a general idea on how to transition from phase to phase (e.g. hyp-mxs-hyp) like if my last mxs session is 80% 1RM, how would I load the incoming hypertrophy phase?