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They’re both great, but strength training as you say probably has a slight edge!

Of course!!

Lots of people do combine strength training and hypertrophy training and it works really well. You can develop strength that aids in your hypertrophy training and you can also gain size and muscle with both as well. I’d be weary of training 6 days with a combination of both though as it will be hard to recover well. The strength training days will drain you physically and you won’t be able to perform as well on other days. I’d probably cut it back to 4 days (2 days strength & 2 days hypertrophy).

Not much...beside being overtrained ! You develop muscles OUT of the gym...when you REST ! 😎

Nice!!

Glad you enjoyed it!!

He’d likely train for strength like a powerlifter. So he wouldn’t be focused on hypertrophy. High weights and low reps!!!

I really hope so 🤞 Regardless I’ll be making 2 vids a week every week to help everyone on their fitness journeys!!

I agree, and we had a video that covered this before. And although you’re right with the fact that you can build muscle with any rep range, the 8-12 range is always best. It will be hard to reach failure with high reps as a result of other factors such as cardiovascular capacity, and with low reps and high weights, many people will risk injury and fatigues their CNS. The mid rep range is best as it won’t risk an injury as much as low reps and it won’t require a huge cardiovascular input to reach failure!!

@@WhiteboardFitness 8-12 covers the best of both worlds, not too heavy and not too light but what counts is not stopping the set when you hit a number but rather at failure....

Absolutely!!

@@WhiteboardFitness That's very true, 8-12 is a sweet spot, however, i found i used to plateau and get bored easily with such a small scope of rep range, cycling light medium and heavy days stops you from adapting so quick and gets the entire cross section of fiber types stimulated

@@convid1941 going to failure on each and every set will limit your volume and impede on recovery especially as a natural and if you're over 50....high volume where you pump the muscle and keep tension, low rest and only to failure on very last set allows you to not feel drained each workout and ensures you're always fresh for your next workout.

Glad it helped 👍 Hoping you have a strong 2025!!!

Nice, I love that!! How long have you been doing this for? And how well has it worked out for you?

@@WhiteboardFitness I've been doing it for the last few months and have gained great results, i only go to absolute failure on the very last set of each exercise, which allows the short rest periods and the volume i do.

Nice 👌

No worries, I’ll get that fixed for sure!! Thanks for the feedback 👍

@@WhiteboardFitness Sorry for the way I phrased things...I hadn't had my covfefe when I wrote that.

Don’t worry about it, we accept any feedback as we want to keep improving!!

I’d probably allocate another day for legs for an even split and to not fatigue your upper body muscles. Otherwise it looks like a very good amount of volume, and good variety for strength and hypertrophy. How long have you been doing this? And are you happy with the results so far?

When going through a full range of motion, it’s the contraction of a muscle under tension as it shortens. For example, you should feel the squeeze when at the top of a pressing movement like a bench press, and don’t rush to bring the weights back down. Hope that clarifies it!!

@@WhiteboardFitness At full contraction, should I purposely tight it?

Yes and hold!! Make sure to get that time under tension.

@@WhiteboardFitness Thank you

@@WhiteboardFitness Thank you

Nice, how much volume do you do every week?

Thanks!!!

Fair, I’ll look to get that sorted!! Appreciate the feedback 👍

@@WhiteboardFitnessdidn’t find it annoying at all. Thanks for the video. 👍

Thank you!! If there is anything you’d like us to work on, definitely let us know 😁

It can definitely be very time consuming!!

Thanks! Glad you found it useful 👍

Absolutely 👊

Hey man, hope everything’s going well in your personal life! In terms of the split, I’d either go for a full body split or an upper lower split just because it’s good to balance out the body and to grow your muscles evenly. But as mentioned in the video, your preference is crucial and it’s better to pick something that you’ll stick with. And as long as you’re hitting each muscle at least 2 times a week and you’re getting in a good amount of volume (15-18 sets / week), you’ll be in a good state to be building muscle. Hope that helps!!

All of it 😁 How much of your comment was AI though?

Nice 👌 6 day or 3 day split?

@@WhiteboardFitness i follow 6 day split as i see its work for me

Good stuff, that’s a good amount of volume!!

So what workout split do you do? Or do you just turn up and do what you feel like doing? You need a split to manage fatigue, and organise consistent frequency and volume in your training, to make sure that you can perform the best you can in the gym. And as mentioned in the video, it’s very useful to building muscle but it’s far from being the main aspect, which works alongside your point that it contributes to 5-10% of any muscle built.

That’s true, and my intention with this video is to help any beginners joining the gym or to clarify to any gym goers that it’s best to not overcomplicate the process of working out. The compound lifts mentioned are the main exercises you’ll need to build muscle and strength in the gym, and everything else is a bonus to help supplement your compound lifts.

Fair point! The benefit you get from pull ups over lat pull downs is that it’s a functional movement, and it can be progressively overloaded with a weight belt. But for simplicity in adding weight to the exercise, you’re absolutely correct, lat pull downs are one of the staple pull movements.

Lol

Thanks a lot!!

👍👍

​@@WhiteboardFitness what about home workout? I dont have anything for all of this

Depends on the equipment you have at home but if it’s mainly body weight exercises then: 1) Push Ups 2) Pull Ups 3) Squats 4) Lunges 5) Dips 6) Chin Ups

What gives you the feeling that I’m talking it down? It’s a great form of training for all levels but has its limitations when it comes to progressive overload.

@WhiteboardFitness actually you can just bulk which increases weigh too so when YPUR muscle grow in size they become heavier so you can still do it

Well you wouldn't be adding on the muscle weight that you'd like, you'd be adding fat which wouldn't be ideal. And even though you will increase the resistance through more fat weight, when you choose to go on a cut and lose fat, your body weight resistance will drop and you'll lose all the muscle you gained anyway.

@@thorsteinelstadolsen2005 well yeauf your bulking to then cut to look good or can choose to keep bulking

You can start off with bodyweight exercises if you are an absolute beginner. Exercises like push ups, squats and pull ups but as they get easier, it’s best to start going to the gym or getting your own equipment to add more weight and resistance to your training to gain muscle. Find a 3-5 day workout plan and stick to it. Add weight every week and make it harder, and focus massively on getting good rest and great nutrition, and you’ll see your body transform really quickly!! Hopefully that helps 💪

@WhiteboardFitness thank you so much

No worries, hopefully it works out for you!!!

Well it’s not ignoring it, we’re comparing how many active calories you have to burn to burn off a chocolate bar.

he does have a point, gotta consider bmr

@WhiteboardFitness It is ignoring it because it's by far the lowest effector in burning cals in a day. You can eat a chocolate bar just fine. You could eat only chocolate bars for a day. You might lack the protein and micronutrients. However as long as you never eat more cals then you burn your fine. This whole "oooohhhh don't eat to much sugars it's bad" doest help fix the problem. People eat too much to start. It doesn't matter whether its too many apples or chocolate bars to many cals is to many cals.

Yeah I mean it’s possible for vegetarians but very difficult. They’re very limited on protein sources.

@@WhiteboardFitness by the way good video❤, keep it up, your doing best and wish you become big RUclipsr like other 👍

Well that’s one way of looking at it, and ultimately it all comes down to progressive overload. To build muscle you must push your muscles close to failure with either more reps at the same weight, or through lifting heavier weights in the same rep range. This will give your muscles a reason to grow. So yes you’re right, time under tension is important, and that must be compensated with more sets at lower reps. And although this can be achieved with light and heavy weights, the reason I’d lean more towards heavier weights in a moderate rep range (8-12 Reps) rather than lighter weights, in a higher rep range, is that other factors such as muscle fatigue, and cardiovascular capacity make it harder for most people to push their muscles close to failure, to allow them to build muscle.

Great option!!

Next video should be out tomorrow!!

Thank you!!

Thank you, glad you found it useful!!

@@WhiteboardFitness This video should definitely go viral soon! Super helpful!