Powerbuilding for Best Gains?
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- Опубликовано: 15 сен 2024
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Dr. Mike even blinking to failure
I wonder if that’s part of his head workout program 😅
Tourette tics
You know dr Mike gets high and watches dbz abridged And honestly, i respect him more for it.
Love the shirt buddy!
Love the shirt 👌👑
I know I was peeping it too😤
@@rojosanchez8302 any luck finding it ? Lol
Can I have your shirt Dr Mike 🤣
Me too
I'll take a large. That shirt fire
@@Rocket4cerandom flex of your torso size? lol
The closest I've come to "powerbuilding" in my programing is to keep the comp lifts (or variations of them) in my meso, but in the 5-10 rep range. I progress the E1RM using the Epley formula or try to set a new rep PR (almost always by 1 rep) for a given load and call it good. I don't test my 1RM or go below 5 reps.
That's good
Smart programing dude, hope it worked out for you over the course of the year that you made this comment originally 👍
As long as you manage volume, you can do both simultaneously by picking the right exercises. There’s not reason you can’t start your workout with say a heavy bench 6-8 reps then go to more higher rep 8-12 work afterwards.
That’s what I do. Just a little different. 4-6 reps for the first 3 sets on bench, then 7-9 reps for the last 2
6-8 is too high for strength, thats just an intense hypertrophy focused workout. Obviously it will make you stronger but 5 RM is the standard for optimal strength. You are mixing optimal hypertrophy with other optimal hypertrophy. You could do all your sets 6-8 reps and it would be the same hypertrophy
Watch the whole video. 6-8 reps is not optimal for strength. Best for strength is like 2-4 reps and that explains what he said. That is so close to your 1RM that it’s very exhausting.
Doing sets of 6-8 isn’t really strength work. Sure you’ll get stronger but you get stronger doing sets of 20 too. Real strength work is mostly based off percentages of 1rm and incorporates lots of singles, doubles, triples, etc. with lots of variation throughout a training cycle.
one 30 sec short to destroy the last 3 years of my training cause i trained for strength every set until failure with amount of sets that you do for hypertrophy. lol
If anything be happy you have the mental fortitude to survive this insanity you called a program LOL you can do anything after that, and I’m sure you got a lot stronger anyways
U got overtrained into oblivion haha
Lol I'm doing a similar routine rn
real as hell
That shirt, chefs kiss 🤌
Can you do a video on combining olympic weightlifting and bodybuilding?
It's even worse cause you have to be fresh and explosive for Olympic lifting, so you need to be even quite a bit more fresh than for powerlifting. Basically for proper hypertrophy work you're probably not even fresh enough when right before you're next hypertrophy session. Now low volume, minimalism for hypertrophy might work but then your not doing a whole lot of either
You can probably do like off season hypertrophy mesocycles then do your Olympic lifting for part of the year. Otherwise you're probably better off coming into weightlifting with a pretty good base of size before you focus on getting that specialized. At least I imagine that's more or less how you'd have to do it
As was touched on, you'd likely need to commit to several mesocycles in a row for focusing on hypertrophy. During that time, you'd keep the Olympic lifting at MV to practice technique, but your focus should _not_ be to progressing Olympic lifts during the hypertrophy phase.
Dr. Mike's comments are always informative and often entertaining, but his t shirt game is FLAWLESS.
Thanks a lot for putting this out , it will help me establish realistic goals
Love the shirt
4x10 (plus warm up) for deadlift blew my legs up pretty well.
Yeah that's easy to do when you're still a beginner. Once you reach advanced strength levels it would take your muscles 10-14 to fully recover from that unless you were doing like rpe 6
@@mustang8206 oh. I was a beginner but hadn't factored that. Tho I was doing 3-4 days in a row with 3-4 days of rest.
The shirt . . .
It is definitely not optimal for neither of them but does it have value? Can you get faster the result that you want on both (hypertrophy and strength) than if you focus on each on different mesos? I guess this is the main question to be answered
Probably,
Short run: similar gains
Long run: having distinct phases of hypertrophy and strength probably better gains.
Effect is amplified the more advanced one gets
specialising is usually more efficient, at least when it comes to wildly differing goals (say, strength and running)
Mike has mentioned a hybrid can work for a small number of people and beginners/intermediates. But mid-late intermediates and advanced people can't do both anywhere near optimally.
Jeff Nippard may be one of those few people, but he only does one power building exercise per workout and the rest are hypertrophy based (going off his PPL routine.)
The full video this comes from gives an example hybrid workout.
@@thebadburrito1394though even he has phases that are almost entirely strength focuses and vice versa
I normally hit legs twice a week one strength day and one hypertrophy day. Both are pretty high in sets and reps. I have made pretty decent gains but now have reached a Plato for strength. I at one time could squat 625 with a pause but now 500 kills me after a few injuries etc. It seems now I can't make it any higher in weight without issues. So normally stay in the 3s or 225 for reps
I did high volume and my strength went Socrates for about 8 weeks before is started to Aristotle again.
@@macewindont9922 I like that lol yea I have spurts where I feel like Hercules and then boom Im troy with a bad Achilles
@@aaronthemartialmechanic893they were making a joke because you spelled plateau as Plato the philosopher.
This isn't to sound snarky, I just figured I'd let you know.
@@kd3750 I caught on when I went back to proof read so then I decided to run with it lol hey players mess up sometimes 🤣
@@aaronthemartialmechanic893 Haha, I gotcha. I've had days where things just don't click, so I figured I'd help out in case you were there.
Can you do a video on Mike Mentzer/Arthur Jones and High Intensity Training?
pretty bad training philosophy, don't fall for the mentzer youtube algo shorts
so if the optimal volume for strength is lower, why add more volume for hypertrophy? is it only for the cosmetics of muscles looking bigger, or are there long-term strength benefits from making the muscles bigger with hypertrophy?
Adding more muscle will give you the ability to be even stronger since you have more muscle TO strengthen over time. Are you serious right now?
If you try to specialize too early in your lifting career and never spend anytime prioritizing hypertophy you’re gonna hit a strength plateaus very quickly. Go look at top powerlifters they’re all jacked asf and do a lot of accessory work outside of competition.
İm on;3x5 compound with 3x8-12 assistan exercise system. (Was in 5x5 before)
İt works really well on strength, and looks like im gaining weight while maintanining my bf%
Especially using powerlifting essential tecniques on compounds (strech reflex,bracing)
And hypertrophy techniques in assistans (pausing in the stretch,trying to feel mind muscle connection, slowing the eccentric)
Do PowerBuilding with higher rep ranges in off season and then as you get close to a meet, increase specificity and less bodybuilding specific work
He just made a video a month ago (collaboration video) where he co signed a different approach. Basically doing a warm up...then a few sets of singles and threes and 80% or something then a normal bodybuilding program. Called how to powerbuild the right way.
Strength training 💪💪💪
I love the shirt! 💯💯
I've done some intense powerbuilding programs, it was awesome but easily some of the most crushing workouts I've ever done and only sustainable for a short training cycle.
Obviously you wouldn't be able to do both optimally but to what extent can you do each? If you can get 80% of your strength gains and 80% of your size gains at the same time, that's better than gaining 100% of size and 100% of strength gains after, assuming you care about both equally. If it's 50% and 50% it's more of an issue of what you care about most at the time and if it's lower than that, then you should never ever mix strength and size training.
Provisionally assuming 80%/80% is correct (which I highly doubt), you're going to have to really come with a good reason for eating -20% on either side.
Are you gaining strength for a sport? Then why would you eat that -20% penalty? If your goal is to be a middling athlete that never comes close reaches their potential, then I'm not sure why you're training strength for that sport anyway.
If your training isn't sport related, I see little reason to eat -20% on hypertrophy. Lean out. Build your physique. Look better. Feel better. Greatly reduce your injury risk. You'll be building strength anyway, it just won't be your 1RM.
@@v0idbit69 You don't need a good reason for why you want to get both big and strong, you can want that simply for the fuck of it.
In this case we assume for simplicity you care about both to the same degree, which I'd say applies to most people who don't care about competing
@@billaros1000 True. Ultimately how you train comes down to you. Some people aim for a poor to middling physique with an elevated risk of persistent, nagging injuries for no real reason.
What about endurance ?
I would like to know what Jeff Nippard thinks about this
ruclips.net/video/OPEDjl88P-4/видео.htmlsi=OHTJteNV7pFfqYwu
True but I can do them both quite well at the same time and improve in both. (Not to the level I would improve if I picked just one to focus on)
Plus doing training you can actually force yourself to do wvery week is always good because consistency beats everything
If you do 16 sets a week for hypertrophy, that's 8 sets a session 2x a week. So 2 exercises, 4 working sets for each. How many reps per set? What's the RPE per set? How should you change the volume and intensity throughout the periodization cycle?
8-12. Start with 12 sets at rpe 6 and increase difficulty each week by adding either weight or a rep. Adjust sets depending on how sore you get. There's no exact science just make sure it progresses each week
pyramid up to 1RM for strength then pyramid back down for hypertrophy volume, hitting muscular failure every set along the descent
You should react to toshiki Yamamoto squat session. 5 X 5 70% of 1rm then 70% of 5 X 5 for 3 x 10 with 1min in between. 6 times per week for 2 months
I need that shirt Dr. mike
Sick shirt. I think I'll make something of that sort..
Were can i get the shirt?
Google it
What about someone like Russel Orhii? He’s been doing power building for years and he looks amazing and his strength is absolutely insane. Genuinely just curious not knocking anything you say cause you’re way smarter than me 😂😂
I'm not completely sure how he trains but I'd imagine he probably trains with higher rep ranges in the off season and increases specificity and less bodybuilding specific work as he gets closer to a competition. So like maybe 6-12 reps on compounds in the off season and 1-5 as he gets closer to competition and doing less bodybuilding specific work closer to the competition.
I get that it won't be optimal. But even if it's only 51% for each side, am I really losing results? What if it's 60-70%? That's like 120-140% put together.
I NEED THAT SHIRT!
Yep, it beats you up.
But you can periodize it... 3 mpnths hyoertrophy, 1 minth strength. Or insert 1 strength excercise (typically a compound) per muscle group per session and strength train it (1-5 rep range). Then do the rest of your session in the hypertrophy rhealm.
You will not get super strong or super jacked. But you will be stronger and as a result will be able to rep out higher weights for more hypertrophic volume and this end up producing a denser muscle look that doesn't deflate as quickly when you take a break from training.
Bingo! I go heavy on the comp lifts and then just do a regular hypertrophy range for the remainder of my workout. Best results of my life.
I usually train two muscle groups two days in a row. Before moving on to the next two. One day i do hypertrophy then the other strength
Good shirt
If only I had known this two years ago...I've learned it in the hard way
Ronnie said different 😂
What do you think of Sheikos bench program? One of the days has 20 sets of chest alone
but is it still progress? i do powerbuilding because like a loving parent, i couldn’t choose a favorite child. my lifts sre going up steadily, i can tell the weak points im focusing get worked well cause they’re growing, and my fatigue is low, even with a job where im always on my feet, walking, lifting. i know dr. mike is right, but if you love both equally, i dont think choosing only one is right. training, when done for fun and health, should be fun.
Yes it works but make sure you periodize it for better long term progress.
I do the same. I train teo muscle groups two days in a row before going to the next two muscle groups. So one day I'd hypertrophy then I go to strength the next day before moving on
Just an amazing shirt...
vegeta shirt
what do you mean by "training for strength"? like lower rep ranges 1-6?
He’s thinking 3-6 rep range. 1-3 would be peaking before a meet.
Always dropping 📠. Also that shirt is over 9,000
I always understood powerbuilding to be doing heavy strength training for SBD and then training like a bodybuilder for the accessory work
Not doing high volume for SBD cos on squats and deads that will fuck you up
That's one way to do it. The extra volume on accessory work will for sure bleed into your strength on SBD though if you train like that.
@@nullvektor9922 yes and the strain of the SBD close to failure can bleed into the rest
What about endurance? I wonder if more Is better but comes at the cost of being fatiguing and the body proorisiting endurance based fibres over strength and or hypertrophised ones
A primeira vez que vi o primeiro arco que me fez chorar foi o do Chopper. Hoje, revendo, eu já comecei na Kuina e foi ladeira abaixo. Amadurecer te dá o peso das coisas na vida :')
Brother, eu acho que vc errou o video
So pretty much power idling is a wast of time ? Because with my heavy sets of 3by 3 I like to go to failure for the muscle groups for the given day if it’s chest day I’ll do dips for the lower pec and tierces till
Failed and I’ll
So high handle pec flys failure for my upper chest
At 49 2 sets of heavy quad work is barely managable.
Word of the day: discordance
I like to know where he got that shirt
But if that means I'm hitting 60% for strength, and then 60% for hypertrophy, then I'm really still doing more in a single workout... 120% in total.
Fan of the shirt
Any free strength programs you would recommend
5/3/1 seems to be quite popular and pretty sure matt vena has used it too
General strength and size program for beginners is phraks greyskull lp but I'd just go every 48 hours instead of 3x a week
I do about 15-30 sets during leg day lol
Periodization
8 sets for quads is plenty for hypertrophy
Ronnie Coleman trained this way...
This is what Natural Hypertrophy was saying about Powerbuilding and everyone lost their minds. 😅
Thought this was Dana White at first
While I respect the anime love, Supes decimates Vegeta in any form
If you know how to lift, then yes, you can do both
❤shirt
16 sets on quads would be baby weights for that much volume 😂😂😂
How do I get bigger temporalis muscles?
Gear
Sorry, i need that shirt
Dr Mike, you forget that we are novices who can progress on anything :D
Profesor x
I want your shirt. Gimme it.
hey dr do you have any idea how very big real strong men are? They really can run volume in their workouts with heavy weights. The body can get used to that kind of work. Look at old farmers, old steel workers etc, they do very heavy work every day and even when they are 1 week before death at 86 .... sooo try again.
Dont bother with this trash. The studies show that you can build muscle from 5-30 reps, higher reps will fatigue you to death and you will hit a plateau really quickly. Theres absolutely no reason why not to stick to the lower end of that rep range to minimize fatigue and still build muscle. Incredibly even with all the studies we have available nowadays the fitness industry is still mostly based on myths and legends.
Nah superman solos
And your point is? Not everyone cares about perfection in just one. I'd rather do both and calisthenics. Having said that, I wrote a book based on NIH research showing how it will work and how to start with minimum effective volume like the video you did. After the minimum, just add volume as needed.
Why everything he says is just opposite of what is true?
you think you know better than someone who has a PhD in this field of study?
Hypertrophy work for Upper body is fun but sucks for legs. Having huge legs is a quality of life detractor (buying pants, girls don't care about your quad sweep, cardio sucks) but having strong legs is really healthy.
So yeah the average gym goer focus on strong quality movements for legs, healthy back hips and knees. Get upper body pumped and jacked for the fun of it. Literally no down sides.
My lower body sessions (x 2 p/w)consist of loads of mobility work, paused squats (2-5 reps for 3-5 sets), alternating hip hinge or lunge variation, and some cardio. All done in
Sounds like way too much
Your advice is accurate, but your shirt story is not accurate 😅