Even though these videos don’t get loads of views, please keep making them because I find them extremely helpful and interesting for my training and in general. Thank you!
This content is really helping me out, I can't believe you're giving it away for free. Thanks so much. Can't believe your subs are as low as they are, but they'll blow up before too long!
Hello. It has happened in my life where I wanted to improve my 1RM front shoulder press barbell which was 70kg. One time I tried 55kg ( 4x 3) for a few weeks, once or twice a week but due to life and family it was mentally taxing to keep going heavy and follow this system, which was stimulating physical but mentally decreased my motivation to continue. A lot of stop starts which did become boring, and frustrated other gym members waiting for the equipment. Despite the many "Stop-Starts" I was making progress with low TUT and many factors, progress was quick physically, but CNS was fatigued like a baby. From that experience,I defected to training to a lighter load of 30-35 kg for 5 set of 10's with a goal of only increasing weight by 5 kg when my ability to handle the fatigue better in comparison to the first time I handle the weight, the less fatigue of failure in my reps and sets specified was better indicator of "Time to up 5kg" It took longer by roughly a fortnight to improve from 30-35kg for 10 reps to reaching 50kg for 10reps The difference above was training in that 3×10 thrice a week. The heavy lifting in first paragraph was like the pace of a " Rabbit" with added benefits of mass and strength gains with intermittent pacing of load and rest, plus quick gains. Whilst the "Defection" was slower in progress like a " Tortoise" but my goal was achieved in a least hasty way, with added benefits of mass and strength gains with a smooth flowing progress but long in process. Enjoy the variants of your training.
I trained low reps for as long as I can remember now (2-5 reps) and recently switched to higher reps (8+) and let me tell you guys this works. I finally feel amazing pumps again while working out and my muscle size has skyrocketed, it even helped me surpass some strength walls
This is literally the best video I've seen on muscle hypertrophy training. I'm going to use this information with myself and my clients. Thank you so much for posting.
I am a personal trainer, fitness enthusiast and these kinds of videos are never useless to watch, you learn something new from each viewpoint. What I extracted from this video is for you all to not get attatched to one training specificity and the specifity associated methodic only, since keeping rotation in your rep volumes and excercise protocols is essential to get, keep and maintain a healthy body through which you can achieve your goals regarding competing/life in general. To not forget the importance of supercompensation(training load and recovery correlation) which you can also set and manage by rotating training regimes because training under different regimes time to time enables the body to recover more dynamically, at the same time keeping the overall training course.
This is quality CZcams content, man. I just read a book a few months ago which changed my approach to strength training. I cant remember the exact title, Barbell revolution? Strength Training revolution? But it was about the same thing. The strongest indicator of strength potential (per individual - without getting into tendon length and attachment) is muscle size. So the author made the point that everyone should be doing what they could to increase muscle size as much as possible, and THEN focus on increasing neuro-muscular (?) efficiency. I think he was speaking more in terms for laymen lifters and gym-goers trying to take it to the next level or whatever, but it falls in line with your video here. Plus lower intensity, higher volume programs allow the lifter more chances to practice the lifts, the setups, and queues. All good things. But some people hate standing still moving weight over and over again and that's totally understandable.
Back in the day, these barbell movements were used as developmental tools and lifters would grow into competitors later on. This generation of lifters (resulting from unprecedented popularity in barbell sports) is unique in that many jumped right into sport specific strength training without building an appropriate 'bodybuilding' base. Movement variety and different training thresholds are important to train early on to set you up for success later. So many of the people I get that have already been competing for some time just need more damn muscle, period.
Great explanations. Hypertrophy for accessories and off season work. Bigger muscle = bigger lifts And come on, who doesn’t wanna look like they lift? Edit: I think Josh Bryant has perfected this as well
Hey thanks for your video and content, I love it ! Just a thought : try to reach out to bigger names on CZcams if you want to have more audience. I know some people that have done that and that helped them a lot.
I mean my chest PRIMARILY only grows when I'm lifting heavy ass weight on bench. I can do a gruelling 20 rep barbell squats for 5 ot 6 sets and no growth. If I do no weights and JUMP squats then they grow. Cheat curls for my arms do NOTHING. Incline dumbbell curls with high reps ALWAYS do something. So yes. Yes it does matter and YES you can be predominantly one muscle fibre type in each body part
I’m sorry but jumping and throwing do require strength. If you are a competitive athlete who throws or jumps such as track and field athletes you need to be strong because you are applying a maximal force. Jumping, you are applying a maximal force into the ground (ground reaction force). The literal definition of strength is the ability to exert a maximal force, if one lacks strength how are they going to set records in jumping or throwing
Alex! I opted for this kind of training. 2 sets of 5, the exercises are the big 6(as you called them) for the next 40 days. Is this a lasting approach? Can I do it all my life? 40 days relax 1 week repeat the process with slightly more weight on the bar. Thanks
How about for an individual that’s been lifting for a while and dedicates a good amount of time to low reps, heavy weight and high reps, moderate weight, and every time I go to the high reps, moderate wait I literally shrink, especially in the legs
Every 7-8 weeks or so I have a mass volume day where I have 12x8 for deadlift. Half snatch grip and half 3.5” deficit at about 60%.Usually I maintain reps from 1-5, usually in the 5 area. With the use of both fibers in mind, is this a reasonable way of maintaining those high rep muscles if I’m also doing regular assistance work at 12 reps or so in regards to the deadlift? I’m new to training and making very fast progress, but trying to maintain that.
The conclusion of the video (which in hindsight I don't think I made super clear) is that targeting fiber types for size or strength is misguided. You will continue to progress as long as your training tends to include a variety of rep ranges arranged in a way that is intelligent and directed (meaning new trainees should be mimicking other systems, not making up their own). I don't have enough information to comment too much about your training approach. One volume day every 2 months doesn't make a lot of sense; it takes time to adapt to new stimuli so a one-off workout every now and then doesn't do much but destroy you in that one workout. It would be like running a marathon every 2 months without any long road work in between. I can also tell you there is no scenario where I would prescribe 12x8 on deadlift.
Alexander Bromley I understand the ending of the video better now. I tend to work around 5 reps. I’ll make sure to take that into account in my programming. Thank you. I should probably say I do more volume then six times in a year, it worked as almost a challenge day for me. A day that I suppose doesn’t make too much sense. Thanks again.
So would the same idea apply if you're doing drop set training? Like say I start a shoulder press for 8 reps, then drop the weight to 12 reps does the same idea apply?
@@AlexanderBromley seems fair, but why neither body weight body builders arnt anywhere close to regular weight lifters ? If I weigh 200 lbs and do pullups and one handed pushups by theory it should be enuff submaximal load.
I have a question if I’m going to police academy and I’m just trying to build muscle and be in good shape but I also still want to be able to be elusive an explosive punching wise and running wise how should I train
Love the videos and the content of them but from a viewer, a critique is that there are too many hard transitions with the editing. Less cuts or find a way to smooth it out. Script it.
I appreciate the feedback. I think my videos have gotten marginally better over time (and I think they will continue to do so), but Im never going to get to the smooth, professional effect many youtube channels feature. Ive played around with scripting and it would take me around 4 times longer to produce one video. The content is what I'm offering. Nothing more.
If you train heavy but perform the reps slowly, will you have the same effects of time under tension and fatigue? This is one of the ways I switched up my training.
I don't have experience with that, but it makes sense that it would. Keep in mind that this method is still very taxing and recovery will take longer than at lighter thresholds.
@@krysburke3092 yes, usually on the eccentric part of the lifts. I only did it with a select few as well. For example, squats, seated dumbbell op, and leg press and never with bench or deadlift. I also have only been lifting and eating seriously for about half a year so my form is far from perfect on most lifts
I like the variety. The game changer for me (especially as i got older) was choosing my battles on when I would chase numbers. Recently, a 3 week wave where I just get work in on week 1 and 2 and go for broke on week 3 has been working tremendously well.
Alex I love all the videos bro so don't take this as disrespect please but people like Ronnie Coleman an johnny jackson was on over 100 grand in hgh an anabolic steroids a year. This is a fact I at one point was venturing into the hobby of bodybuilding and on my way I was offered contracts on doing certain type of photo shoots for money an sponsorship. This was not your america. Eagle Ralph Lauren shoot either it was nude . And I refused This because it violates the code of honor and no amount of money is worth selling my soul . Kai green has photos all over the internet on how they afford all this gear . With that said these bodybuilders johnny an Ron was gona get some strength regardless of the type of training because of how much stuff they put in there body . If Ronnie trained for power he would've been alot stronger. But when your puting a ton of gh and grams of testosterone an dbol anything will get you to 500 on the bench at 300lbs which was Ronnie's best bench and anyone lifting that long knows that's not impressive nor was his 800 in a squat suite
I hear you but everyones on gear. The stories of what some of the crazy Eastern Europeans are taking to chase records is nuts. Ronnie benched 500 for 8, his best was over 600. So 800+ squat and pull and 600+ bench... knocking on a 2300 total when the atwr record was 2390 for 40 years ... all without specializing in strength. Quite a reach to say not impressive
dude thank you for the reply an future apology if you see any more comments that have you scratching your head . I've learned tremendous amounts of knowledge from your channel an books and am about to start the program from superior deadlift plan A after I peak out with what I am doing now . anyways thanks again Godspeed warrior
Even though these videos don’t get loads of views, please keep making them because I find them extremely helpful and interesting for my training and in general.
Thank you!
Exactly what I thought. I'm still kind of a "newbie" and they help combat the false information out there
Confirmed with that. Loved the Dynamic Effort video especially to help understand what Speed Work is (and why it's not relevant to strength)
!!!!
This content is really helping me out, I can't believe you're giving it away for free. Thanks so much. Can't believe your subs are as low as they are, but they'll blow up before too long!
The goal is to be to be able to do this full-time, so fingers crossed!
Hello.
It has happened in my life where I wanted to improve my 1RM front shoulder press barbell which was 70kg.
One time I tried 55kg ( 4x 3) for a few weeks, once or twice a week but due to life and family it was mentally taxing to keep going heavy and follow this system, which was stimulating physical but mentally decreased my motivation to continue.
A lot of stop starts which did become boring, and frustrated other gym members waiting for the equipment.
Despite the many "Stop-Starts" I was making progress with low TUT and many factors, progress was quick physically, but CNS was fatigued like a baby.
From that experience,I defected to training to a lighter load of 30-35 kg for 5 set of 10's with a goal of only increasing weight by 5 kg when my ability to handle the fatigue better in comparison to the first time I handle the weight, the less fatigue of failure in my reps and sets specified was better indicator of "Time to up 5kg"
It took longer by roughly a fortnight to improve from 30-35kg for 10 reps to reaching 50kg for 10reps
The difference above was training in that 3×10 thrice a week.
The heavy lifting in first paragraph was like the pace of a " Rabbit" with added benefits of mass and strength gains with intermittent pacing of load and rest, plus quick gains.
Whilst the "Defection" was slower in progress like a " Tortoise" but my goal was achieved in a least hasty way, with added benefits of mass and strength gains with a smooth flowing progress but long in process.
Enjoy the variants of your training.
I trained low reps for as long as I can remember now (2-5 reps) and recently switched to higher reps (8+) and let me tell you guys this works. I finally feel amazing pumps again while working out and my muscle size has skyrocketed, it even helped me surpass some strength walls
Does this mean you decreased weight
Appreciate the breakdown of science and training great content very useful and makes sense out of a lot of confusion out there..
This is literally the best video I've seen on muscle hypertrophy training. I'm going to use this information with myself and my clients. Thank you so much for posting.
I am a personal trainer, fitness enthusiast and these kinds of videos are never useless to watch, you learn something new from each viewpoint.
What I extracted from this video is for you all to not get attatched to one training specificity and the specifity associated methodic only, since keeping rotation in your rep volumes and excercise protocols is essential to get, keep and maintain a healthy body through which you can achieve your goals regarding competing/life in general. To not forget the importance of supercompensation(training load and recovery correlation) which you can also set and manage by rotating training regimes because training under different regimes time to time enables the body to recover more dynamically, at the same time keeping the overall training course.
I absolutely love your content. Thanks for all the very helpful information.
This is quality CZcams content, man. I just read a book a few months ago which changed my approach to strength training. I cant remember the exact title, Barbell revolution? Strength Training revolution? But it was about the same thing. The strongest indicator of strength potential (per individual - without getting into tendon length and attachment) is muscle size. So the author made the point that everyone should be doing what they could to increase muscle size as much as possible, and THEN focus on increasing neuro-muscular (?) efficiency. I think he was speaking more in terms for laymen lifters and gym-goers trying to take it to the next level or whatever, but it falls in line with your video here. Plus lower intensity, higher volume programs allow the lifter more chances to practice the lifts, the setups, and queues. All good things.
But some people hate standing still moving weight over and over again and that's totally understandable.
Back in the day, these barbell movements were used as developmental tools and lifters would grow into competitors later on. This generation of lifters (resulting from unprecedented popularity in barbell sports) is unique in that many jumped right into sport specific strength training without building an appropriate 'bodybuilding' base. Movement variety and different training thresholds are important to train early on to set you up for success later. So many of the people I get that have already been competing for some time just need more damn muscle, period.
I needed this video. I suspected training for the spefic fiber type wasn't necessarily the best approach. Thanks for the insight.
Your channel rocks dude, every question I write into youtube, you always pop up and deliver!
Holy shit bro just found out about your channel. Felt like i stumbled upon some secret fitness gem soliddd💪🏽
Damn - that's a lecture hall size white board, Prof.
This has to be good news for people stuck at home with limited equipment. Quarantine = time to train, and time to scour YT and discover new channels.
Great explanations. Hypertrophy for accessories and off season work. Bigger muscle = bigger lifts
And come on, who doesn’t wanna look like they lift?
Edit: I think Josh Bryant has perfected this as well
Love Josh Bryant. Takes the best of formal and informal systems and combines them to make world records.
My honest, and most sincerest Thank you. For putting the time to deliver such good content for us to learn. Have a great day
Thanks!
These are indeed good informative videos and many thanks. You may want to consider doing stuff with other well know names to boost your viewers
Fantastic. Thank you very much, so happy I found your channel! Sharing it with my friends and subbing. You make some great stuff!
Truly eye opening video, thank you so much
Great video,you really explained this for me thank you very much
Awesome information. Thanks for putting these out.
This is gold 🥇 thanks for this gorgeous knowledge
Amazing, super helpful and educational. Thank you so much!
Enlightening, thanks.
Couldn’t you argue that there might be more wear and tear with higher reps because you’re using the joint more?
Great stuff
Good video, keep going!
This is amazing, I dont know how to give focus to sprinting in the gym, can you make a video for that (100, 200)
Great content, very informative thankyou 👍💯
Great videos!
great video - i couldn't have said it better
Hey thanks for your video and content, I love it ! Just a thought : try to reach out to bigger names on CZcams if you want to have more audience. I know some people that have done that and that helped them a lot.
Thanks this is a great informative video
Thanks unit!
I mean my chest PRIMARILY only grows when I'm lifting heavy ass weight on bench.
I can do a gruelling 20 rep barbell squats for 5 ot 6 sets and no growth. If I do no weights and JUMP squats then they grow.
Cheat curls for my arms do NOTHING. Incline dumbbell curls with high reps ALWAYS do something.
So yes. Yes it does matter and YES you can be predominantly one muscle fibre type in each body part
I’m sorry but jumping and throwing do require strength. If you are a competitive athlete who throws or jumps such as track and field athletes you need to be strong because you are applying a maximal force. Jumping, you are applying a maximal force into the ground (ground reaction force). The literal definition of strength is the ability to exert a maximal force, if one lacks strength how are they going to set records in jumping or throwing
They require power so explosiveness. By strength he means the ability to move w certain weight. 2B fibers can't because they gass out too fast
Aren't certain muscles more fast twitch or slow twitch? So do we change the weight and number reps for just those?
Alex! I opted for this kind of training. 2 sets of 5, the exercises are the big 6(as you called them) for the next 40 days. Is this a lasting approach? Can I do it all my life? 40 days relax 1 week repeat the process with slightly more weight on the bar. Thanks
Good video.
How about for an individual that’s been lifting for a while and dedicates a good amount of time to low reps, heavy weight and high reps, moderate weight, and every time I go to the high reps, moderate wait I literally shrink, especially in the legs
Every 7-8 weeks or so I have a mass volume day where I have 12x8 for deadlift. Half snatch grip and half 3.5” deficit at about 60%.Usually I maintain reps from 1-5, usually in the 5 area. With the use of both fibers in mind, is this a reasonable way of maintaining those high rep muscles if I’m also doing regular assistance work at 12 reps or so in regards to the deadlift? I’m new to training and making very fast progress, but trying to maintain that.
The conclusion of the video (which in hindsight I don't think I made super clear) is that targeting fiber types for size or strength is misguided. You will continue to progress as long as your training tends to include a variety of rep ranges arranged in a way that is intelligent and directed (meaning new trainees should be mimicking other systems, not making up their own).
I don't have enough information to comment too much about your training approach. One volume day every 2 months doesn't make a lot of sense; it takes time to adapt to new stimuli so a one-off workout every now and then doesn't do much but destroy you in that one workout. It would be like running a marathon every 2 months without any long road work in between. I can also tell you there is no scenario where I would prescribe 12x8 on deadlift.
Alexander Bromley I understand the ending of the video better now. I tend to work around 5 reps. I’ll make sure to take that into account in my programming. Thank you. I should probably say I do more volume then six times in a year, it worked as almost a challenge day for me. A day that I suppose doesn’t make too much sense. Thanks again.
Good video
So would the same idea apply if you're doing drop set training? Like say I start a shoulder press for 8 reps, then drop the weight to 12 reps does the same idea apply?
What bout dropsets is that best of both
Fuckin love your content bro! Keep it up man.
So why long distance/ endurance sports people dont have the mass as body builder or Olympic lifters?
There has to be a minimum amount of ROM and force being generated, which running doesn't meet. Cyclists, for instance, develop enormous legs
@@AlexanderBromley seems fair, but why neither body weight body builders arnt anywhere close to regular weight lifters ? If I weigh 200 lbs and do pullups and one handed pushups by theory it should be enuff submaximal load.
I have a question if I’m going to police academy and I’m just trying to build muscle and be in good shape but I also still want to be able to be elusive an explosive punching wise and running wise how should I train
No, please break it to us :) Truth hurts but in the end is highly productive information.
Wouldn’t a standing vert jump give you a good indication of muscle fiber type
yeeeee new video :)
Love the videos and the content of them but from a viewer, a critique is that there are too many hard transitions with the editing. Less cuts or find a way to smooth it out. Script it.
I appreciate the feedback. I think my videos have gotten marginally better over time (and I think they will continue to do so), but Im never going to get to the smooth, professional effect many youtube channels feature. Ive played around with scripting and it would take me around 4 times longer to produce one video. The content is what I'm offering. Nothing more.
Lolll. Wrong information. Type 2x is rare in humans doesn't matter if they are sprinters or whatever. It's just 1 and 2a
If i have the TT mutation where i don't produce a functional actn3 protein, would that mean all my muscle fibers in my body are type 1 muscle fibers?
No that means your fast twitch fibers wont be as powerful
@@t9retro723 thanks
..because of the implication. 😐
If you train heavy but perform the reps slowly, will you have the same effects of time under tension and fatigue? This is one of the ways I switched up my training.
I don't have experience with that, but it makes sense that it would. Keep in mind that this method is still very taxing and recovery will take longer than at lighter thresholds.
@@AlexanderBromley thank you
Sounds like that would more easily lead to form breaking down and thus more injuries
@@krysburke3092 I imagine it would have to be with negatives. If the concentric was slow, as in tempo work, 'heavy' would likely be well under 80%.
@@krysburke3092 yes, usually on the eccentric part of the lifts. I only did it with a select few as well. For example, squats, seated dumbbell op, and leg press and never with bench or deadlift. I also have only been lifting and eating seriously for about half a year so my form is far from perfect on most lifts
Fucking Genius bro! 👌🔥💨
Genius- The ability to make the complex simple!
Dude is a programming genius💯
My man content is maby good , but Ronie Coleman was only hard training
Light, moderate, heavy over a 7 to 10 day period, chasing numbers on alll days
I like the variety. The game changer for me (especially as i got older) was choosing my battles on when I would chase numbers. Recently, a 3 week wave where I just get work in on week 1 and 2 and go for broke on week 3 has been working tremendously well.
!!!
👌👍
Alex I love all the videos bro so don't take this as disrespect please but people like Ronnie Coleman an johnny jackson was on over 100 grand in hgh an anabolic steroids a year. This is a fact I at one point was venturing into the hobby of bodybuilding and on my way I was offered contracts on doing certain type of photo shoots for money an sponsorship. This was not your america. Eagle Ralph Lauren shoot either it was nude . And I refused This because it violates the code of honor and no amount of money is worth selling my soul . Kai green has photos all over the internet on how they afford all this gear . With that said these bodybuilders johnny an Ron was gona get some strength regardless of the type of training because of how much stuff they put in there body . If Ronnie trained for power he would've been alot stronger. But when your puting a ton of gh and grams of testosterone an dbol anything will get you to 500 on the bench at 300lbs which was Ronnie's best bench and anyone lifting that long knows that's not impressive nor was his 800 in a squat suite
I hear you but everyones on gear. The stories of what some of the crazy Eastern Europeans are taking to chase records is nuts. Ronnie benched 500 for 8, his best was over 600. So 800+ squat and pull and 600+ bench... knocking on a 2300 total when the atwr record was 2390 for 40 years ... all without specializing in strength. Quite a reach to say not impressive
dude thank you for the reply an future apology if you see any more comments that have you scratching your head . I've learned tremendous amounts of knowledge from your channel an books and am about to start the program from superior deadlift plan A after I peak out with what I am doing now . anyways thanks again Godspeed warrior
But who are you?
Your daddy
Decide if you want functionality or cosmetics. Everything else is just irrelevant mumbo jumbo.