Progressive Overload for Strength vs Hypertrophy Training | How to Progress Training Variables
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- čas přidán 12. 06. 2024
- TIMESTAMPS
00:00 Intro
00:13 Progressive Overload
01:09 Strength vs Hypertrophy Adaptations
03:52 Strength vs Hypertrophy Training
07:43 Strength vs Hypertrophy Progressive Overload
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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
@@itzben499 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 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.
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
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
watch this at 1.25 speed
Thanks for saving me time 😅
G.O.A.T
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 👍
Man your videos are massively underrated wtf, great fucking info man
Cheers, glad the videos are informative 👍
Just found this video. Absolutely agree.
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 👍
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! 👍
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 👍
Just do strength training first and hypertrophy later
AWESOME video! Thank you so much this really helps put it in perspective! Form is king to maximize target muscle as opposed to chasing the weight too quickly. I literally remember when I was in middle school I used my mom’s 10 lbs dumbbells every now and then and when I hit high school, some of my muscles were significantly bigger (granted I probably caused imbalances without knowing it), but still!
Exactly right! Training close to failure with great form is most important for muscle growth 💪
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
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
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 👍
I like to do reverse pyramid sets that involves both. So I'll technically do one warm-up set for each exercise. Then the first two sets are hard sets where I'm lifting heavy with lower reps. And then the last two sets I lower the weight a little and raise the reps to as many as I possibly can (depending on the weight I chose) usually around 15 to 20. On my third set I lower the weight a little bit and then on my fourth set I lower the weight even more while simultaneously raising the reps for both sets.
I've been training for a few years now and so far this is my favorite routine I've set for myself. I find that it's easier to progressively overload. I always come back to the exercise feeling stronger, whether I can pump out a few more reps or if it's just adding more weight. Over the last 2 months I've slapped about a half inch on my biceps simply through progressive overload and adding more weight. I've increased my bicep curl by about 20 pounds. 2 months ago it was only 25lb now it's about 45lb. Whatever you do make sure you progressive overload and you are adding weight slowly over time as you feel yourself getting stronger.
I also like pyramid sets. And yes, progressive overload is key 💪
Top Sets
This video and this comment is exactly what I was looking for since I’ve been considering going to the gym lately. Thank you!
25 - 45lb. That's a spectacular increase. But I'm assuming you mean dumbbells, right? 45lb is only the empty Olympic bar.
i was thinking about hypertrophy training all wrong and have been stuck for years... thanks for this clear explanation.
No problem 👍
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.
this has been my way of thinking and exercising lately, i enjoy it very much.
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 💪
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 👍
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 👍
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 👍
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 ❤️🙏🏼
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 👍
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.
Best video on CZcams talking about muscle strength vs hypertrophy
Cheers, glad to hear it 👍
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 👍
very easy, understandable yet informative video, thanks alot, apreciate it
Cheers, glad to hear it 👍
This is one of the smartest videos I've seen about the differences of strength and hyperthropy training.
Glad it was helpful 👍
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 👍
i was looking for such a viudeo for long time finally found it very informative and informational thanks
Cheers, no problem 👍
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
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.
This channel is underrated af, great work dude!!!
Cheers
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 👍
Very informative. Thank you!
No problem 👍
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
damm what a godly video.......literally cleared all my doubts in 10 mins
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?
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 👍
Such a simple and to the point video. Brilliant 👍
Glad it was helpful 👍
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 👍
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 watched this tired in bed but still understood everything, this was amazingly explained
glad to hear it 👍
These videos are very well done. Thank you for creating excellent content.
No problem, glad you enjoy the videos 👍
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?
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
Awesome video! You did a great job breaking the difference in way that was easy to understand.
Glad it was helpful!
Hupertrophy summed up in one word:
Consistency
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.
This channel is gold
I hope your channel grows! Thank you
Cheers, no problem 👍
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.
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?
The best explanation! Thank you!
no problem 👍
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 💪
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 👍
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 💪
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
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
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 glad to have found you
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 👍
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.
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.)
Strength grows in the moment when you think you can’t go on… but you keep going anyway.
Needed this, thanks!
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 💪
That’s exactly what I tell to myself always. I pay close attention to how can I push 8-12 reps on a weight that will get me feel the pump im 3-4 sets. I love my workout I feel a bit guilty that I paid for it. I just don’t know how to make a routine and progressively change it.
Definitely a great way to approach hypertrophy training 👍
As long as you’re lifting something for at least 6-8 reps, your muscles will grow. Given that you are eating enough protein and calories to grow muscle. Don’t just pick up a pair of 12kg dumbbells and do 12 reps even though you can do 20kg for 8 reps.
@@FLAMEalan exactly, last week I pushed my limit with 13kg dumbbells curling it inclined
The tips are very useful, I wouldn't have guessed these steps on my own
Glad it was helpful
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 👍
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
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
Very thorough explanation. When I was younger I couldn’t understand or I didn’t pay enough attention on the difference training
I think most people start that way 👍
Keep teaching us you’re helpful 💪🏼🏋️♂️
Cheers, glad to hear it 👍
Question: during bulking, should I choose strength/hypertrophy as my main goal? Reason, since bulking's goal is to put as much muscle as you can, but at the same time you have chance to improve your strength from all the caloric surplus. Now I'm focusing on hypertrophy but really tempted to abadon the program and go for strenght all the way. Help
I would definitely say to focus on hypertrophy training if you goal is to maximise muscle growth 👍
Currently I’m training for strength to make up for any extreme weaknesses/general weaknesses my body has. I do want to include things like hypertrophy as I do want to get bigger but I don’t know how to combine everything. Should I wait until I make the strength gains I need or should I try incorporating both? I really need to get stronger right now but I do need the size and I love to know how to put this type of new training into my program.
This video should help czcams.com/video/FTYmYS-rL7g/video.html
if you train for strength you will grow bigger! Your muscles will not be just for show either...
Do a 5x5. It's middle ground between the two. You will get stronger and build muscle.
@@Jafmanz Agreed. I will always prioritize strength over hypertrophy because as you get stronger you will inevitably grow bigger.
@@Rapunzel879 i agree, if you don’t want to look like a bodybuilder, just look good, may as well train for strength.
Listening while I’m the gym
Just what I needed
I think in my opinion for strength its more important to increase intensity than just iverall volume
Agreed 👍
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
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 👍
Thanks for the video, helped heaps!
No problem, glad it was helpful 👍
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
Great video 😍 , i just have a question please …, Do we gradually increase the weight in the 4 working sets for hypertrophy ? Or just same weight for 4 sets ( regardless warm up sets ) … ❤️
You could do either. As long as you take each set fairly close to failure it doesnt really matter what load you use
@@FlowHighPerformance1 thanks man ❤️
Really well Explained and understood.
Thank you really useful
Cheers, no problem 👍
this was very helpful, thank you
no problem
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: czcams.com/video/mrZBo5_2WiU/video.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.
So for hypertrophy, weight would ideally be added to an exercise once you are able to reach the upper rep limit for each set with moderate difficulty?
That is one way of doing it 👍
@@FlowHighPerformance1 ah sweet, thanks for the reply. Also each set would need to be brought close to failure right?
@@victordang4730 Exactly right. Most important factor is to make sure each set is taken close to failure 👍
@@FlowHighPerformance1 Thanks for breaking it all down. I appreciate it.
Yep. I usually add 2.5kg every 4-5 weeks. 12 weeks in the 8-12 rep range and 12 weeks in the 6-8 rep range
Very well explained helped me a lot to keep my ego down and focus on what really matters
glad it was helpful 👍
This video is great! Nice explanations!
Glad you liked it 👍
Neurological adaptations typically last 8-12 weeks. Something left out of the video (I understand why it is kept simple) is that strength training greatly improves tendon strength at a rate that matches the developing musculature. This prevents injury long term... at some point you have to increase the intensity to make gains (unless of course anyone here thinks that 100 reps is the best way to increase hypertrophy. eventually the weight lifted will be substantial and if the tendons are not suitably strengthened then SNAP!!!!!!!!!!
You have all seen in happen and now you know why...
Exactly right, eventually you will have to increase load, but it is not the immediate goal 👍
I thought muscles can get a lot stronger within days, or at the most, a coupel of weeks, but tendons and ligaments can take up to 2 months to start thickening in parallel with the muscles, which is why a lot of people can get a tendon or ligament strain in those first two months if they switch to or start a strength program...
@@emilpindur9400 I started a strength programme 14 months ago. I know have a solid foundation with which to body build.
questions, does hypertrophy and increasing muscle mass have some additional strength? or is it just ballon like? so hypertrophy is consistency and stress while strength is like 6 reps with very heavy weights with fatigue
Yes, hypertrophy will contribute to long term strength gains 👍
this helped me as a powerlifter i’ve been wondering how to train specifically for strength
Glad it was 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 👍
This is definitely something I have been working on when before I stopped working out I was 165 cut with small arms but I could lift 500 on the bench buy I could never get my arms any bigger but I had the strength. Now since I started working out again I've noticed my arms are getting bigger this time
You benched 500 while being 165?
@@Marcel-tk3bi yes it took 1.5 years yo get there but how I did it was working out 7 days a week I did navy seal test for push-ups sit ups and pull-ups and running plus I didn't have a gym so I used what I had and I got my dad that worked at a lumber yard so I got so free logs to help me work out plus I used to squat with my moms car to but that's just cuz I didn't have the gym equipment
And I don't mean picking up the whole car haha just letting the front with the engine but I suggest if you do that start lifting from the back of the car and the logs I had at that time was 200 300 400 and a 500 when I got to that Weight
CAP
@@wcc4269 it's OK I have no problem if you don't believe it bro