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Hypertrophy Means Getting Bigger | Starting Strength Network Previews
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- Опубликовано: 20 ноя 2023
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Glad I found Starting Strength. I’m 60 yrs old and it has helped me simplify my performance goals and the means to achieve them. The RUclips technique videos are especially helpful. Thanks!
Same here. Simple is what I needed for myself.
Can you clarify if you guys are changing the guidance given in Practical Programming regarding rep ranges? On page 110 it says "Strength work needs up to five sets of 1 to 5 reps on the core lifts, hypertrophy calls for five sets of 12 to 15 reps with little rest between sets, and power work requires five to ten sets of 1 to 5 reps at weights light enough to move fast but heavy enough to be hard to complete." Higher rep ranges are also mentioned in other places in the book for hypertrophy but it seems like all of your recent videos have settled on 5 reps and there's no need for anything beyond that. I love Starting Strength so I'm not trying to be a "gotcha" guy or anything, just trying to clarify which guidance to follow. Thanks.
Starting strength is a national treasure, a great community just getting it done :)
Happy to see you monetising on this great series even more. You've helped me focus over the last year on having a good regimen!
Absolutely correct. That's why I half rep. Maximum load, no wasted reps.
Dude
I found 8 reps on heavy compounds to be optimal for getting big and strong
Rip, spell "why"
Whoowai
Bingo
Howaii
I did 5 reps for my sets for about a two months
Broke my PR for
Overhead press
Squat
Bench
Barbell row
I hurt my back doing deadlifts so I’m scared to go high on that. But it seems to work very well….so far.
Update
I have always stuck to 12 to 20 rep range for almost five years. The hypertrophy 5 rep range sounds tempting.
Jump to a weight.
Do the weight untill you can for 3 x 12.
Then increase weight.
Repeat the process.
Foolproof way to get strong and big.
Not a huge Ali fan but one time he was asked how many sit ups he can do. He said, idk, I only start counting when it starts to hurt. Interesting talk guys 👍
The simplest thing to do is get sufficiently strong first. Now say for a small guy like me at 5’5, a 135 OHP, 225 bench, 315 squat, 405 deadlift. For an average 5’10 or bigger, 225 OHP, 315 bench, 405 squat, 495 deadlift. Go through a 3x5 until you get to those numbers or somewhere in between. Then hold a top set of 5 with where you bench 315 for one set only, try to get 6. If you get at least 5, add 2-5 lbs next session. Follow that top set by taking off 40lbs and going for as many reps as you can get which should be around 8-10, then strip off the next 50lbs so 225 is on the bar and rep that out until you know that last rep will fail. You’ll do 315, 275, 225… next time you’ll do 320, 280, 230. As long as you can get 5 or 6 on that first set, keep going up. I went from 225 3x5 on bench and I now hold a top set of 315, as a small guy and I’m pretty damn sure 3x5 strength went up no problem.
225 ohp what the fuck lmfao
@@theonlypoliticalpundit.1474 I maintain a top set of 5 for 225 on OHP, while doing back offs and accessories. 135 was to me, at my size, and at that time, pretty strong. Now, with a 225 lbs OHP, for my size, I’d say I am really fucking strong. I stopped doing 3x5 when I hit 225 on OHP… And I’m 47, so take that into account too.
@@theonlypoliticalpundit.1474yeh what’s the rationale behind those numbers? What’s the goal? He pulled that up his bum 😂 let me see you swim 10km with all that strength mate 😂 lets bike 200 miles and see how strong those legs are 😂
So sets of 8-12 are only for drug users? Are they suggesting that natural bodybuilders or individuals chasing hypertrophy only do fives? And why is every Starting Strength coach fat?
The dogmatism is infuriating
SS is a cult
@user-ok1xq5qm9t the point still stands.
Because belly is MUSCLE! Do ya FAHVES 🤣
starting strength is more of an ideology than effective training, this is the first video I've clicked on in a while and it's so funny to see them acting like anything other a 3x5 for a beginner is like running a marathon
Minimum effective volume for strength is below hypertrophy maintenance volume once you’re not a beginner.
How do you figure? Hypertrophy maintenance could be as little as 2 sets/body part per week. We're getting away with 1 set per week for strength maintenance?
Yes actually.
So you're saying that when you get stronger, you also get atrophied!?
@@arturpetrovici if you’re under maintenance volume, you’ll get less lean.
Starting strength is meant for those STARTING. Which means they don’t have to think critically.
Hence why rip isn’t sure why someone would train on a cut
@@soonaheroyou're saying you can get hypertrophy on a "cut"?
At the end of the day its apples and oranges. Sets of five get you stronger quicker. 8-12 repitions, slow and controlled, until failure. It has been proven to produce better hypertrophic stimulus. Youre gonna spend more time on the set of 8-12 than a set of five even though the set of five is heavier. Why not incorporate both.
Rip has nice beard and shoulders.
Starting strength works for bigger and stronger. It is power lifting basically. But as far as fitness they don’t even talk about cardio. You can have strength and cardio. What good are muscles if your cardio is bad
Fail troll.
Is 5 reps really ideal for every exercise? It seems good for squat and deadlift. Not so much for press
It's fine for press.
Yes 5's at 80 to 90% are great for press. I do 5X5's with barbell then 5X5's with dumbbells. I switch between flat and incline bench each 72 hour cycle. I also once in a a while throw in 10X3's for press.
You have three things that always need to be in sync. Muscles, ligaments, and nervous system. Week after Week over time it will seem like you strength will ebb and flow like a wave (good day and bad days). As long as the wave is slowly rising you're making progress.
I keep fucking burning out on SS, I cannot figure my shit out, please help.
take planned deloads more frequently.
Start listening to Natural Hypertrophy and Renaissance Periodization. You may enjoy there style of training.
Drink milk.
Eat more
The only thing that I would definitely disagree is you can put on muscle with sets of 10 reps or sets of 8 reps , I know because I did it . Otherwise I definitely agree
You can put on muscle with sets of 20, I know because I have been adding muscle to my calves with sets of 20
But ask yourself, did you do it in the most effective and quickest way? Since you can build muscle in any rep ranges.
@@dondiesel929 Yes because I find sets of 5 lend themselves easier to ego lifting and altering form to maximize strength expression rather than form to maximize hypertrophy on things such as barbell curls
I was a teenager at the time I couldn’t have possibly done it any faster , people honestly thought I was on steroids, seriously
U can, but 5s do it faster and better. The novice phase can be done another way, it just takes longer.
5 reps for big compounds like squat and deadlift? Sure. But sets of 5 for pullups, rows, RDL’s, tricep extensions, and curls…? Nah. Sets of 5 got me kinda strong, but eventually you’ll need to add some exercise variety and higher rep sets. Good luck fellow lifters. Pls look into Dr. Mike Israetel, he’s great post Starting Strength
Eric Helms is even better. But yeah, 5's are a great tool for a lot of exercises but they are fatiguing and higher reps are a must for most exercises. Ofc 20 reps + are absurd but that's going to the extremes
@@Masterdesstruct I will personally go up to 30 but never past that.
@@ethanchaney1139that’s excellent cardio
Tom Platz said something like "it took me 10 years to be able to train heavy with many reps"
Will there be a gym in Washington state?
The cult of fives. In terms of hypertrophy 8,10,12 reps will build muscle as long as you go to failure. That’s the one thing they are not talking about. Are you taking the load till failure. The science and papers have been written to prove that. And I’m not saying to not do 3,5 and 6 rep loads.
The thing is this: if you get to failure with 5 reps as opposed to 8, 10 or 12. Then you are using bigger weights. Which means you lift heavier, which means you'll be able to lift heavier aka get stronger.
That's the whole point.
Nkt saying 8, 10, 12 wont make you stronger. Just that 5 reps with heavier weights will make you stronger more quickly.
People have built muscle performing 50 reps and 1 rep.
Yeah you can reach failure at 5 reps if you are lifting heavy enough weight
@howardmenkes2926 Exactly right. Because after all, it's calories that build muscle. I mean, how can you expect to gain an ounce of muscle without gaining an ounce of weight?
@@wishes_._ duh
Despite his pigmentation issue, Rip is a fountain of knowledge. I was told in confidence he survived solely off of toilet paper during the entire length of Covid
And milk…
I love ss....but you even done 3 x 20 rep squats with bar equal to your body weight?
sam sulek called out
MCDONALDS IS THE secret
If you release a paper on the rep range, the rest of us that can read those, would better understand your data. Based on your history of misunderstanding "papers", I wouldn't expect one to suddenly show up.
(Now, I am ready for the haters section?)
Those big (hypertrophy) guys that are pro body builders are also on a ton of gear. Those muscles were not produced by lifting the heaviest weights possible. Not saying those don't work hard... but bigger doesnt' mean stronger when it's a hormonal signal and not necessarily because of a load stimulus.
100% correct plus when they quit taking drugs it goes away
Pro bodybuilders are strong too. Ever see Dorian or Coleman work out.
Did rip forget he passed calc 2. What’s the point of hypertrophy in a cut?
To make the second order derivative of hypertrophy bigger.
If mark wanted to lose 80 lbs on the scale, training could change how many of those pounds were muscle.
His leanness would be different.
So would an immense amount of PED’s during that cut.
If Rip cut out virtually all protein/training from his diet and did long distance running to lose that 80 lbs, his body fat percentage would at the lighter weight would be bigger than if he hadn’t lowered protein or if he hadn’t done marathons.
Rip doesn't eat much protein, not much protein in Frito Chili Pie
Maintain strength on a cut with top sets, if you’re in a depleted state, you won’t have energy for much more than that. If you have a 405 3x5 squat, just do 1 set per workout, and keep it 405. Just keep protein equal in grams to your goal bodyweight. You’re 225 and want to weigh 200? Eat 200 grams of protein per day and fill in what’s left with carbs/fats. Walk more.
@@gavinvandraven or completely abandon strength and focus on size
@@soonahero Easier to maintain strength on a cut, almost impossible to gain muscle in a deficit.
Hyper 🏆
You dont have to publish papers you just have to use your eyes
I have always been a bodybuilding fan..in particular the 80's and early 90's bodybuilding..but i can be bluntly honest and say that bodybuilding has warped the minds of a lot of these uninformed young lifters to think that if they dont look ripped all the time that they are not in good fitness shape. And because they dont realize that many of those pro bodybuilders are on loads of gear to keep their body fat reasonably low while staying huge, they think if they dont look like that they are not in shape. If you are natural, forget trying to look like how a pro bodybulder looks. You cant put on size without consuming a caloric surplus..which will lead to body fat gain. Now how much fat you gain depends on how high of your surplus is. but you cant be afraid to gain some body fat if you want to gain size and brute strength as a natural. Its just no way around it unless you are sooooo genetically gifted that you are blessed to naturally stay lean. But 90% of the time, that is not the case.
Should I do more weight and fewer reps, or less weight and more reps?
Have u even read the book lol
3 sets of 5 reps
@@AndrewM-iv8qx with a weight that pushes u close to faliure on your 3x5 go up 2.5 to 5 pounds next week. Rinse repeat. 9 months later u r a advanced novice, to be continued. Lol
Ignore all these guys. 5 reps and adding a little weight is good enough for squats and benches and deadlifts. But you need more exercises than that, incline presses, machine work, leg extensions,leg presses, cable curls. That's what's going to get you bigger, and specially doing more than just 3 sets per body part.
So just add reps in higher rep exercises (+10)
Why were powerlifters from the 70s generally jacked compared with the more chubby modern ones. Is it possible to get jacked like a Doug Young from the 70s just doing 5 reps?
You gotta eat a lot man. Calorie surplus, those who are strong that don't eat a lot, a lot of that gets converted as fuel and force output for performance.
If people ate in a surplus, they would get all the fuel needed, force output push more weights AND create hypertrophic muscle mass. The bofy is built for survival, the way it seems like is it will prioritize increasing strength, stamina and endurance first, along with the fuel to survive whatever is stressing the body, and then if it has enough fuel leftover, it can get converted into muscle
If anything, the body will use proteins to help build and repair organ tissue, immune system, hair, nails, skin, over muscles first if needed, like I said, if the body is under a ton of stress, then survival instincts trigger towards the body to adapt around it's environment, and force it to basically metamorph, but that's only if the fuel and resources is supplied for it to rebuild.
And of course sleep a lot too.
Young was juiced , and was a genetic millionaire (for his sport).And he trained hard, heavy and smart. But he died relatively young. We’ve got to train for ourselves and experiment with what works best for us: as Bill Starr said, “You are an Individual “ and we should lift accordingly, to make ourselves stronger and look good.
Everything this guy says is so defensive, he has a “are u a dumb ass” kind of attitude, talk with a bit of respect god damn
While I find starting strength can be a little dogmatic and one dimensional i still very much find their content very informative and true but not everyone can be big and strong for instance being to heavy when working a manual labour job is to much of a hindrance carrying around all that extra weight day when you're on your feet all day in the sun climbing up and down ladders, walking around in sand, crawling around on your hands and knees and then you add in recovery factors when you have to eat enough to lift heavy hence carrying around to much bodyweight, then you may have other physical hobbies like BJJ there's only so much you can recover from. It might be okay when you're young but at 45 year's old and 30years of construction labourer under your belt it makes for some rough work days. Im not sure if Rips saying everyone should be big and strong but that's kinda the gist I get from the starting strength cult-ture
I’m muscly
😮
So if I want a stronger bicep, better to do set of 5 than sets of 10 to 12 repetitions?
No
Do either. But gaining weight is the best way.
Is it safe or even necessary to lift that heavy for biceps?
No, the best thing to do would be to get your deadlift up
@@brianmcg321dumbest response ever
Who tf says im doing a hypertrophy cut?? Fighting imaginary demons
Mike Isratel recommends hypertrophy/volume training during cuts as that will maintain most muscle according the "science"
@@HailTennis and thats proven to work, to maintain muscle, no one said that how u get bigger, bulking is for getting bigger, also why are u putting science in quotations, u mean the "science" u rely on to stay alive when you get sick? what exactly do you think is wrong with the current scientific process?
@shmeef279 you're still doing a hypertrophy phase during a cut.
@@HailTennis science community- "hypertrophy training while cutting prevents muscle loss"
mr savant over here - "so your saying your gonna get bigger while cutting, HA, IDIOT"
please dont have children
@@HailTennis science based community: “hypertrophy training during a cut reduced the amount of muscle loss”
Mr savant over here: “so u wanna get bigger during a cut? Thats so dumb”
🤦♂️🤦♂️
I llke these guys but they chat shit, clip to larry wheels getting smashed by school boy armwrestling
Weight training for strength is different than weight training for body building it's proven by science and years of olympic lifting and Arnaldo classics ectera
Both sets of athletes use steroids and varying rep ranges stop being so dogmatic pink man
So i guess the first rep is as difficult as the fifth? Wrong again. Using your argument every rep before the last rep is useless. Silly.
Not as difficult obviously, my guy. Five just means that each rep is valuable, as opposed to doing 15 useless reps to get to five productive ones.
@jessemartin7581 no rep is useless. Every rep, the first through the last, requires some amount of muscle tension to move the weight. If the only thing that matters is time efficient training them just to one rep max for every movement? In and out of the gym in no time.
@@geo525252this is basic effective rep theory wym
Seeing how this is going so far over your head because you like set of 12 with light weight so much. Just continue doing that. Leave the heavy weights for the men.
@@geo525252this is where you may be mistaken. In hypertrophy, the most effective reps are the ones close to muscular failure. Therefore meaning that if you do a set of 30 and only the last ten reps were hard then theyre the effective reps. Mike Israetel, Layne Norton, Jeff Nippard and many more have all shown studies proving this.
You could be right about the “no rep is useless” argument by proxy of the fact that you need those first 20 reps to get to the final ten hard ones but thats pretty much all theyre good for.
If you can't do a 20 productive rep set near failure then that is a self report... Untrained beginners might not but whose to say an untrained beginner has even a 5 productive rep set especially if they are eating the way Mark tells them to eat (Frito Chili Pie and GOMAD)... I cannot wait for all the untrained beginners to try and fight me here in this comment section to only realize I am right when they eventually cut (you cannot be obese forever) to reveal spider physiques despite the fact they started working out for bigger arms and a v-taper but ended up with no arms and a thicker waist because they chose to follow Starting Strength for hypertrophy goals
You look like you need to get your numbers up
So....let me get this straight...your saying heavy weight in the 5 rep range and a calorie surplus will not yield the desired results of getting bigger and stronger, ie: more muscular. Asking for a friend....
Anyone can have a productive 5 reps set if the load is appropriate.
@@conormcgregorwasnevermyfri1984 I have a wider back than you
@@handsforwarrodneymorgan2616 your saying heavy weight in the 20 rep range and a calorie surplus won’t yield the desired results of getting bigger and stronger
Strenght and size do not correlate. Many small people are way stronger than bigger guys
You're comparing two different people. Yes, some small people are stronger than bigger guys. However, if that same small guy got bigger, he would also get stronger. Not a hard concept to understand.
You talking about pound per pound the smaller guy is stronger than a bigger guy? Average person doesn’t care about that statistic. They want to know who has the biggest squat, bench, deadlift, etc at your gym. Not all things being equal the smaller guy is 10% stronger than a bigger dude.
@@Genericguy321 thats not what these people are saying in the video. They clearly said if he is bigger than you he must be stronger. That is not true. A 160lbs man that deadlifts 650lbs is still stronger than a 250lbs man that deadlifts 500lbs. Absolute and pound for pound he will be stronger.
@@ArneAsada69 nobody cares about your lifts. People only care about who’s bigger. You can be enormous and never touch a barbell
We're talking about strength and size (of muscles). Not the actual guy. Again, not that hard to understand.@@h-k7804
This is like Dave Ramsey trying to convince people on credit cards lol