YES, You DO Need to Get Stronger to Get Bigger! (Response to Vitruvian Physique)
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- Опубликовано: 26 июл 2024
- The unpleasant truth: you almost certainly do. I kind of mildly disagree somewhat with parts of Igor's video.
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Timestamps:
00:00 Geoff Says Hello
00:37 Odd Sampling
01:09 Zyzz
02:41 Brandon Harding/Lex Little
03:05 Connor Murphy
03:28 MPMD
04:00 Ronnie Vs Jay
05:25 Ronnie vs....Ronnie
06:22 Steroids Help Size More Than Strength
07:22 Candito and Omar
07:45 Technical Lifters
08:17 Rep Range
08:41 Fiber Type
08:58 Sarco/Myo Hypertrophy
09:11 Insertions
09:53 Do You Need To Get Strong?
11:10 Strength and Size Are Decently Correlated
12:37 Strength for Reps on a Variety of Movement is KEY!
13:23 Grab My Book For FULL DETAILS!
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Hey do you know much about why strength fluctuates every training session?
@@ElCoco1984 judge it by it's contents, not the cover! Go read the reviews on Amazon if you have any doubts :P
Ashton Rouska, Jamal Browner, Russell Orhii, Larry Wheels, Ray Williams, Brian Shaw, Hafthor Bjornsson, Eddie Hall!
Awesome breakdown & good job on pointing out the confounding factors. Like you said, most lifters are weak and would benefit from hearing the message " get stronger"! The correlation is tightly positive and one doesn't have to be a competitive powerlifter. Just emphasize progressive overload and things will turn out well in the long run.
Hey Alex, you made a video "Just get stronger" about 2 years ago that is a must for all lifters to watch and changed my mindset concerning lifting.
Thanks man, appreciate that! Getting stronger is the best and most efficient route to size, for sure!
@@GVS yeah man but isnt it better to come with scientific evidence/studies instead of broscience comparing of juice freaks. No wonder everybody watches greg doucette
@@jugheadsrule again, as I said, I'll do a full video on it (and I've addressed this before anyway).
@@mounty6854 linked in description.
I just wanna thank you for being honest about Zyzz. He was iconic yes but damn he gave out bad advice
Bad advice was pretty prevelent back then, still is.. But people gonna be butt hurt
His value was in getting people to the gym and making it exciting. That's good in itself. Those talks about stop being a sadkunt and start being a sikkunt are really inspirational.
He should have just used someone like mike o’hearn as an example of what a natural’s strength/size peogresssion and relation looks like.
Lol and gotta eat duck eggs
I know somebody just had to mention Mike here...
@@davepazz580 he’s one of the best natties in the industry right now, what’s not to like about him?
Reall life: eat enough food, train hard and lift heavy to get big
The Internet: maingain and stay weak to get big.
Plz don’t change when you get a million or more sub I like how you’re honest unlike somebody.
Much of Connor Murphy’s gains are the result of the divine protein shakes he’s been guzzling for many years.
Gross
Yeah I fell into this trap for ages. I lifted for a long time, with pretty much no focus on progressive overload. I thought you could just "feel the muscle" like a lot of people say, and yeah, was spinning my wheels for ages. I only really made progress when I started really putting weight on the bar.
100% in the same boat mate. I knew of progressive overload, but never but it into practice, used to barely do compound movements, if I did, there was no routine, programming to it. I found alpha destiny first and it opened my eyes massively to what I’ve been missing out on. Now I’m programming his novice programme and I’ve seen results strength wise aswell as size in such a shirt time frame. If I could go back and teach myself anything it would be to start a proper programme and stick to it
Wasted a few years myself.
@@lankymason3365 Completely agree mate, and yeah same with Alpha Destiny and guys like Eric Bugenhagen. I bought into that "you have to switch up your program every six to eight weeks" nonsense that people were peddling. Glad you're making solid progress now, my dude. 💪😎 (And you GVS.)
Same mate. 4years waste of time
@@ilhamjaa5059 Gutting, bro.
Getting stronger & building lean muscle mass are “strongly” correlated with one another (pun intended), but when someone is more advanced, you can certainly train w/ higher volume at more moderate loads for hypertrophy while staying at the same strength (or possibly even getting weaker).
Agree though that for most people training for strength gains should definitely be a goal, as it largely comes with the territory anyway & everyone could benefit from being a bit stronger... 💪
there is definitely some sort of cutoff where an advanced lifter can transition to higher volume training instead of higher intensity and make size gains without as much strength gains
Strength is needed to build a good base for size then you can work specifically on hypertrophy afterwards. Let’s just leave it at that.
If you work with light loads, and you take your 20 rep sets up to 22 reps with the same weight, then you have gained size and your 1 rep max has increased
As strength or age becomes more advanced, it's good to train low reps less frequently but still progressively overload them. In between the heavy bouts just make sure to continue training moderate reps and high reps progressively as well. All three ranges contribute to muscle growth and to aspects of strength, but the more medium and higher ranges allow joint (cue Snoop) recovery from the max-strength developing heavy sessions.
@Andre Leite da Silva this is why I always try to recommend people do isometrics. There's other benefits to isometrics ofc, but imo calisthenics has the winning number for strength building as there's always something to progress to. A front lever vs a tuck lever are entirely different weights despite using the exact same body mass, for example, and that muscle recruitment to achieve high level isometrics is a powerful contributing factor to strength and imo its the main reason why strength and size mismatch. Muscles work in tandem together, even within the muscle itself the fibers have to work in tandem. You need to give your body an excuse to learn how to recruit muscle fibers. Isometrics are perfect for that, even simple ones. Hold a pull up with your chest against the bar for 30s before your pull up reps and i guarantee you'll get an extra 2 reps at least.
Are you gonna tell me that doing slow and controlled 7.5kg concentration curls isn't gonna make me bigger? :( What about the squeezing plate chest press thing that I saw the Optimus prime physique looking ass guy do on TikTok the other day??
Its gonna work. Mind muscle connection is no1 driver for hypertrophy. Feel the burn n pump, thats the sole reason of working out
@@ilhamjaa5059 lol no
@@jonathancontreras633 lol
This has been my experience as well. My first couple months involving just isolation and machine work didn’t impact my physique much. I should mention as well that progressive overload didn’t come naturally to me as I was doing my own thing in the gym. I stopped increasing weights as the weights just felt heavy. But as I got more interested in powerlifting and started focusing on increasing my strength working mainly with compound lifts, my physique is getting exponentially better and my strength is blowing up. I always thought I was just weak, you know, and I needed to work extra hard to make gains. But you know what, I thinkI agree with you. Way I see it, progressive overload is going to involve getting stronger one way or another.
Great video! I was one of the many that pointed out the tough comparison between natural and enhanced athletes on Igor’s video so thank you for making this clarification. I’m a big fan!
Great video! Really appreciate you bringing this kind of thinking back to the forefront for hypertrophy focused lifters.
this video is just slapping me in the face with what I only recently learned after "lifting" for 8 years, only training for strength for maybe 2-3 years of that. Surprise surprise, 99% of my gains have come when I was getting stronger. Injuries and life have gotten in the way too, but still. Get fucking strong guys.
Thank you! This year it's time to focus on getting stronger!
Even when you look at guys like cailer woolam who had elite strenght as teenagers while looking like stick figures, there is a clear progresssion in their physiques as they became even stronger
Among diferent individuals strenght and size don't necessarily correlate
But for a given individual, getting stronger will require them to get bigger, and their size will increase as their strenght does
Was ROFL-ing when you inserted the 'dr Mike wants to know your location'. Your best meme so far, man!
Hello Geoffrey, just wanted to let you know that your honesty and your helpfulness in your videos has made me buy your book. I am a beginner who is still pretty overwhelmed by everything there is to know to have an efficient training, so I figured that if your videos are this educative, surely your book can't hurt ;). Keep it up man! You're great.
Enjoy! :)
True about Zyzz. His split says it all too. It's a shame that he didn't have knowledge to provide as well as memes and motivation
It was in a lot of ways a ‘different time’
GOMAD was more advice than meme, people would call any program a ‘bro split’ just to troll you, No one gave a damn about micronutrients etc.
If the knowledge now was available then things could have been different. But training was always a means to an end for him so who knows.
Thank you very much for sharing all the great content. I appreciate this
I think a big point is, that unspecific, raw muscular strength is mixed here with technical / neural strength. I would really love a study comparing (natural) pro-powerlifters and bodybuilders with more muscle mass in regards of an exercise which does not need a lot of technique (like 1RM leg-extentions XD ) after doing neural-drive type training for 2-3 weeks.
I agree with all the points in this video. The weight on the bar is by far the biggest factor but you can increase your muscular size without adding any more plates to the bar (time under tension, pauses, higher reps, harder leverages, etc). Getting more out of less weight is very handy especially for someone like me who only has a few adjustable dumbells going up to 20kg.
Much respect to you, my man. I will definitely invest in your book once I'm not broke.
Peace
I was waiting for you or Alex to respond to this video, thank you for doing so!
Nice, one of my first youtube drama/wars, this will be fun to see how it plays out. If i’m learning something along the way that’s just a bonus.
This definitely isn't drama, and certainly not a war!
I vouch for your book. It's the best book on strength/boobybuilding that I've read. It's digestible but more importantly it's more practical and applicable than anything I've read on the subject.
Appreciate that!
Even many enhanced bodybuilders today focus on PROGRESSIVE OVERLOAD as their main training philosophy. Nick Walker, Chris Bumstead, Iain Vailliere, James Hollingshead, Jordan Peters, etc, etc, etc. All these guys train with low volume (heavy top set to all out failure, then back off set for higher reps to failure), and HEAVILY EMPHASISE the importance of getting stronger, and logging their lifts for hypertrophy.
It's just a result of guys become smarter about training, and realizing that while doing fuck loads of volume with light weights CAN build muscle on GEAR, it's probably not the most effective route.
Yes I don't want to imply that all enhanced lifters train like idiots or just fluff and pump style training, many (and by now, perhaps most) are more efficient with their training.
@@GVS Na wasnt implying that you were saying that. It's just that when people think "hypertophy" or "bodybuilding" training they immediately think of high volume, lightweights, and pump training. When in reality, many bodybuilders are working up to very heavy weights, and essentially "strength training" but in higher rep ranges with more exercise variety.
Focusing on double progression and basic dumbbells and bodyweight has helped me a lot. I can’t really do barbells due to previous injuries.
First time watching your videos. Really appreciate the perspective!
One of the best RUclipsr. I just found out your videos ytd. YES you need to get stronger!
The key and peele clips are surprisingly fitting
Great video. Only point I would make is that the 'average person' by definition has to have average strength. If the average person was strong, then the strong people would be average.
Here’s my 2 cents, coach:
I watched Igor’s video and get where he was going. Like he mentioned, correlation ≠ causation.
Yes, strength is highly correlated with hypertrophy but if the correlation is extreme, that would mean all powerlifters would be bigger than us who focus on bodybuilding style of training.
Like Igor mentioned, strength is “skill”. The reason they’re insanely strong on SBD (squat, deadlift, bench) is because their routine mostly focus on those movements with emphasis on more weights, more weights, more weights.
But us who’s more into bodybuilding style would not just focus on weights but also manipulate rest times, add more reps, use intensifiers, and etc.
If by stronger, you mean better than before, then I completely agree with you coach :)
But if stronger just means adding weights, then I’m with Igor on this one.
I believe a lot of the people knew all this already so… yeah😁
Anyway, love your content as always man! Thank you for providing us with free-detailed-noBS information!🙏
Cheers!
Yeah agreed with this. Not sure if he was confused by the video because everything Igor said made sense. Saying strength is not the contributing factor of size and it’s not even close. Anyone who is natural can see people with larger or smaller muscles who may be way stronger or weaker than you.
No, Igor just used people on PEDs as if it didn't matter. Period. Very stupid.
@@iangraham-white5717 true, my guy. However, like I previously mentioned, progressive overload is NOT JUST about being stronger (adding more external load) but better (manipulation of a lot of variables).
I’ll give you my personal example:
I benched 70 kgs after 3 months of bench pressing (I weighed 60kg at the time), not that impressive right?
Yet I have better chest development than a lot of my peers at my college gym that have been training way longer than me and they lift way heavier than me.
Why is that?
There’s genetics of course and as to my observation, a lot of them don’t train smart enough☺️ (not saying I’m a smartass tho)
But the main reason is that their main importance is “I WANT MORE WEIGHTS! I’LL BEAT YOUR PR!”
While my goal was always “I want a bigger chest”
I personally never give a shit about PR (in this case, 1RM, never did those)
Maybe I’m just repeating myself here but I know that you get what I’m saying.
Again, not disagreeing here, overtime we should always add weights, we can’t be stuck with 70kgs on the bench press forever right?☺️
I just wanna emphasize that bodybuilding is a lot more than just adding weights (being stronger).
Cheers, my guy! :)
@@TheMaxik I know that PED play a massive role here, however it doesn’t discredit people’s hard work. And again, if you were to use natural guys as example, you’ll still see that bodybuilders are more massive than powerlifters (in case of muscle mass), right?
Like Igor mentioned, strength is a skill. Being stronger means your ability to recruit motor units is higher but it doesn’t necessarily mean triggering hypertrophy.
@@TheMaxik again my guy, not disagreeing with anyone here.
But if we only look at the PED side, then Igor’s video is purely stupidity, which it is not.
Igor is one of those fitness youtuber who understands what he’s saying and he spends a lot of time for his videos in order to not spread misinformation (like most fitness youtubers do)
Maybe the guys he put as comparison were not the proper options but his argument is still correct. He’s just saying that even if we’re strong AF doesn’t mean we’re gonna be muscular AF.
Like One Punch Man, little guy, but super strong 😁 man what am I doing🤦♂️
Progressive overload!!!!!! Much love to both you and Igor. Two of the greats right there 💪🤓
Igor is a clown bro why do you follow him?
The most important point made here, “it doesn’t have to be squat, bench, deadlift. It doesn’t have to be 1 Rep max.” A lot of newer guys get so fixated on doing the 1 Rep max, without learning how to properly do these exercises and either get hurt or no hypertrophy is achieved, and they end up stuck.
Great content as always man. In case I missed can you make a video on how to successfully get stronger overall to improve the physique?
That Dr. Mike reference - brilliant.
I had to lough out loud, so damn good
Love your work brother
Conor was not natural. Not debatable he even admitted it.
hey jeff love the your content
I think you should give a example of a set that is not close to failure and then give an example of a set that is taken to failure to compare the differences between the two and maybe give a checklist to ensure that the lifter is actually reaching failure within the set
I'm still a novice just about to be in the intermediate realm (based on numbers) and once I focused more on getting stronger the size just took care of itself so much so that I hardly even think about it. I know that as I'm getting stronger my muscles are also growing.
I see all the same people in the gym everyday doing this and that and never making progress while I make progress every single week. I focus on the compounds, bench, squat, ohp, rows, deadlift while everyone else just does iso movements on the machines making little to no progress
Great analysis, brother! Found you through a shoutout from FazLifts. Liked and subscribed.
Welcome aboard, Faz is the man!
Wow I’m seeing this video 6 months late but better late than never🔥
Good video bro and thanks for the feature.
You're Great man ! 🎉🎉 Soon Million subs
Kyriakos Grizzly disagrees
alphadestiny sent me here...it's good to see people looking out for natural lifters..igor had me confused right through his video.....but it's bad that he is a respected fitness RUclipsr and giving info like that...
To make this simpler for someone who may not get the gist. You should be getting stronger in higher rep ranges if your goal is size or strength, Probably the 5 to 15 rep range and increasing stress from wherever you start. You can do that by adding sets and or reps and or small amounts of weight over time. If your focus is more strength you'll stick to the lower end of that rep range and occasionally add volume and vice versa for size until performance starts decreasing or fatigue become unmanageable, and give yourself a break by either deloading or rotating movments and or rep ranges
I would also add that, even without comparing yourself to others, getting your strenght up will almost always correlate to how big you are. Some might have bigger chest while benching less, but in both case, lifting even more weight will result in growth, no matter the individual. It can be shoulders or triceps size for some on bench, but still is hypertrophy. And is especilly true when natural of course.
Totally agree. I used to be enhanced with all the bells and whistles.
I'm off for about 10 years now and I can still lift within 10% of the strength I had back then. I am 20kg lighter though... so I guess relatively speaking I'm stronger now pound for pound then I was then 🤣
Edit: one exception though: anadrol + tren made really spiked my strength, but it was always massively temporary.
I’m in similar boat, been off around 5-6 yrs , I can hit somewhere near but it doesn’t feel the same, even in a proper rep range it’s A to B with a bit of a pump at the end, where as I could used feel nearly every single fibre firing
@@scottw3780 true, life feels better on steroids. Its the inconvenient truth. Even after 10 years off I still think sometimes:" what if just did a little one, once a year" 😂 doomed for life
2 groups I see in the gym. One that is always doing “pump” sets with light weights & the other doing 1/4 reps with way to much weight.
How about doing things with good form, allowing a bit of wiggle room, and focusing on progressive overload
@@cushin13 sounds good.
you forgot the guy doing half reps screaming through the whole gym trying to be impressive
@@julirohfit8570 I can hear him over my headphones.
NICE VIDEO!! SO NECESSARY
DOPE video man 💪🏻👊🏻👌🏻You analyzed the whole subject amazingly 🎯 One point, the 4 plate Incline Bench, is not actually 405! Igor points out at the video, that Jay Cutler, trained at a different country in those case. And, the plates were not the same as the US
He was referring to a different video. I am quite certain the ones I showed were 45lbs each.
@@GVS Okay brother 🤜🏻🤛🏻 my fault.!
A point you missed in my opinion is, that there are different PEDs for different purposes. Olympic weightlifter will use very different compounds then bodybuilders, that s probably also why Ronnie did not get that much stronger.
I actually filmed a small segment on that but didn't include, yes different PEDs will impact strength or size differently.
u need more subs brotha
Basic breakdown, you do have to get stronger, it just doesn't have to be a 1:1 correlation of size and strength and peaking certainly can play a role
Awesome video !!
Show me a natural lifter that has gotten bigger over the past few months, and youre gonna have a lifter that has also gotten stronger (if previously a powerlifter then at least stronger for reps). Assuming that your proficiency at the lifts you do does not go down, how are you supposed to have more muscle and not be stronger? If progressive overload is the name of the game for natties then you will also eventually have to increase absolute load to keep growing.
Progressive overload has always been the game for anything. There’s no other way around it. Hypertrophy doesn’t always mean stronger. There’s a difference between show me the mirror muscles vs go and perform athletic activities muscles. You really think body builder has a chance vs a linebacker football or a rugby player?
@@PhiyackYuh exactly, is like those arm wrestlers that wrecks bodybuilders . At some point getting bigger is not beneficial for your strength , it actually gets in the way. This is why you don't see super jacked gymnasts , 100 m runners , spear throwers , high jumpers and any sports profesional being insanely jacked.
@@danielstan2301 you can’t get “too big” if you are natural. Soccer, basketball players all go to the gym and are all very strong. Look at Matt Sheldon for example he sqauts 120 KG for 5 reps and is one of the fastest in his leagues. Stronger = faster if done right with the force and velocity curve
@@PhiyackYuh no they don’t because they don’t practice those sports. Soccer players also go to the gym and build muscle it litterly makes them more athletic look at Ronaldo for example
Interesting, haven't watched VP's vid but by the looks of it from this video, the basis was on "whether or not people look like they lift" and then comparing it to size versus strength.
I've always been a hard gainer and I've trained in many styles with various routines, I try to mix it up. I don't like doing the same repetitive movements with that said I do believe in progressive overload but I believe in achieving such a feat in small increments and I don't push too much or make it my goal to lift too heavy because I've done this before and I've gained great strength but my body did not gain alot of muscle mass even on my lower extremities which I'm naturally stronger and I've been lifting for about 30 year off and on.
I think Geoffrey too breezily dismissed the examples of Candito and Omar. Those guys are crazy strong, but it's fair to say that their physiques, especially Candito, don't look like anything special. Omar, when he leans out, actually looks like he lifts, although given his strength you could be forgiven for thinking that his "return on strength" from a hypertrophy perspective is pretty uninspiring. I'm not challenging the notion of getting stronger to get bigger - it's what I'm doing every workout - just pointing out that if you focus solely on strength and your goal is hypertrophy, you could be in for considerable disappointment.
Getting beginners into grinding for strength as soon as they have the basic movement patterns down is the single best thing you can do to maximize the chance of them getting huge.
Strength training:
- makes sure you do progressive overload without thinking about it
- makes sure you are training close enough to failure without having to discipline yourself to do so
- prevents you from cutting for too long or wanting to be too lean
- gives you short term goals and progress that you can measure
- is decently hypertrophic (especially in the 5-10 range)
Make a beginner wanna grind for 2 plates and you make sure they train decently 90% of the time
3:37 bro. Pretty sure Derek squats using his anterior quadrodelts.
Quality content as usual.
Thanks coach!
1:22 Zyzz was on the sizzle sauce
The biggest issue with PED use is its tough to track progress; ie progressive overload. When I'm on certain compounds my strength increases about 20% on compound movements. When the cycles over, I regress closer to original strength levels. Being able to train harder is great but yo-yoing strength levels are frustrating.
Biggest issue is dangerous side effects!
The insertion point is key. Is the bigger guys always stronger? Usually, but not always. Insertions matter. But do YOU need to stronger to get bigger? Yep! Or said another way, you need to get bigger to get stronger.
never peaking is the move imo
keep it in the tank and keep that tonnage growing
Thank you for making this video i literally said this under vitruvians video and got hate LOL.
Hey Geoffrey shorter muscle bellies do not necessarily have a lower strength potential. They have less area to physically add muscle true, but this might countered after with the fact you will have a longer tendon so you will be more powerful. That’s why tight hamstrings are good for running and jumping. You free energy return from the Stretch Shortening Cycle when you have a longer tendon cause it’s a stronger spring essentially.
Hmm I never said shorter muscle bellies means lower strength, I said better tendon insertions into the bone might have better leverage.
Most people think about progressive overload as low rep, heavy weight workouts and try do search for other 'easy' methods to progress like the 'feeling/pump reps'. the reality is that you can progress overload in any rep range, my self for example, I keep my workouts between 10 and 15 reps, as soon I get above 15 reps in 3 or 4 sets i increase the weight or add the fifth set and some times I like to keep my 15 rep max but manipulate the tempo, form or rest times, there are many ways to skin the cat.
What most people miss in the strength vs size argument is that a large portion of strength is actually just skill at a movement pattern. In order to develop that skill optimally, you have to train at lower intensities that aren’t as conducive to hypertrophy, but that doesn’t mean your absolute strength potential is higher or lower. You can’t be big and have low absolute strength potential, but you can have undeveloped skills and not be able to use it.
I agree... If what he said was true than any professional athlete will be super jacked but you don't see huge gymnasts or baseball players with huge arms or jumpers with huge muscles on their legs and so on
One reason some like Bromley suggested focusing on building size during your newbie gains as you can always train that new muscle for strength later.
The most contradicting part of his video was saying how we shouldnt compare ourself to other people (which I partly agree on) yet his entire video is comparing different people. Already apples to oranges. Even if we take drugs out of equation different people might still get different results and even different size/strength ratios even if they did exactly same training because of different height, different leverages, different muscle insertions,genetics etc. But that doesnt mean you dont need to get stronger to get bigger. Same person with more muscle mass will alway be stronger than less muscular version of that same person and vice versa regardless of how he compares to other different people. Another problem is the black and white thinking that strength training equals only heavy weights with low reps and "hypertrophy" training equals only moderate weights with higher reps when you can esily combine both wherever your goal is strength or hypertrophy. Even most strength athletes do plenty of higher rep stuff and most periodized training programs have you do both.
If you ever come back to America i net eventually we'd see ya in Columbus at the Arnold! I saw Mike Isreatel and Jarod Featherw this time it was awesome you'd love it
People need to understand that the correlation is never 1:1 but it's definitely there. And they gotta understand that strength comes in many forms outside of the big 3 compounds, your strength on isolation lifts will definitely reflect in your physique.
Very good breakdown of the information, I believe Igors point was supposed to be that specific Strength numbers don't correlate to size. The way he phrased it though lead to a lot of confusion
Igor's point is still a good one though. It's very easy to imagine that oh man by the time I add 50lb to my bench I am going to be WAY bigger. The evidence says: not necessarily, bro.
@@danieltemelkovski9828 You will definitely be bigger when you add 50lbs to your bench. You aren't garuanted to be as big as someone with the same Bench as you
@@ryokutraining9430 you are very likely to be bigger, but there's no guarantee. And as you point out , there is definitely no guarantee you'll be as big as someone with the same bench
You have it in reverse guys. The real question is not "do you need to get stronger to get bigger" ?. The real question is do you need to get bigger, to get stronger ? And the answer is still yes actually.
The point of confusion here is that being bigger that someone else, doesnt mean that you are stronger than him.But being bigger than yourself from several months ago, or an year and so on, means that you are potentially stronger now than you were back then.
That being said, it seems that your understandings on strength are kinda basic.
I agree that progressive overload is important, however there are many many natural bodybuilders that just arent that strong but are very big, like Hodgetwins, early jeff seid, Igor himself, uzoma obilor and the list goes on. I think it's hard to say that they just have better genetics
Yea I was surprised he never got into the drug usage because it was so obvious with the examples what was going on (besides comparing Ronnie/Jay). You wanna get big, you better get strong in reasonable rep ranges.
SN: Those Jeff Nippard strength polls are indeed eye opening, I be thinking I’m so weak but man…
Yeah, I think social media and a lot of bullshit trainers has serious skewed all of our expectations for what is normal and achievable.
@@Froghourt commenters too. You always find people saying "oh yes I did this and I blow up", "with this scheme I am getting so much gains". Well.... statistically, they are probably full of shit too lmao.
Yes just make sure to get stronger at doing more reps than at least 6, start training near failure and anyone will grow just fine. The sole key to growing more muscle is to stop ego lifting and trying to max out on big movements all the time. Bodybuilders have said this for 50 years. 1 rep maxes do not build any muscle. You get strong just as fast trying to increase your 10 rep max plus you stimulate much more muscle fibers and not just connective tissue and CNS from it. The biggest guys are usually the ones with their 10 rep max closer to their 1 rep max than the opposite. It's also much more impressive to anyone who isn't 15 years old to be strong for say 10-15 reps than it is to do a heavy triple. Training in higher rep ranges also reduces how much you can abuse bad form to move weight. You can't just take a big breath, push your belly out, arch your back and bang out 1-3 reps in bench like so many people do every time they train. Learning breathing control through higher rep training will also develop things like your abs and stabilising stenght as you can't stay as tight and locked up as you would for 1-5 reps. This does not mean you use bad form but it means you will need to recruit much more muscle fibers to just hold up the weight.
I could be wrong but I personally suspect higher intensity is more optimal for advanced lifters to gain muscle meaning long term I wouldn’t differ between them much at all
That analysis with R Coleman had me wondering if steroids are really even that beneficial for “relative strength”. I see super jacked guys in my university gym who have 3-4 inches of height and 20 pounds on me, very impressive physiques… often only 19-22 years old… and I see many of them doing seemingly challenging sets that would be relatively easy for me. It’s made me wonder whether that could be a signal that they’re enhanced
Steroids 100% work, but you still need a decent program for maximum strength gains. The signal that your gym bros are exuding is that they're taking short cuts.
Lower doses of steroids might help with relative strength. Usually the higher dose you tak the faster your muscles will grow but also worse strength you will have relative to size. Guys who take lower doses gear will still have better size/strength ratios than guys who use higher doses. However with gear its easier to stay lean while maintaining size/strength compare to natural so by simple having better body composition can still give advantage in relative strength compare to natural.
As a very average guy who is not into bodybuilding, I just like to do some workouts during the week combined with some cardio to stay in good shape and at a healthy body fat range.
The way I see it what stimulates growth is putting sufficient stress on as many individual muscle fibers as possible. Unless you're changing your form as you're doing the sets (which is risky, inconsistent, and still leaves room for unworked muscle fibers) you're not maximizing stress on as many fibers as possible. I agree that you can't progress from stress your body has already adapted to, but I fail to see how compound movements are better or even equal to isolation movements. Saving time, easier to keep track of the weight, no need of microplates sure but what matters is how close to failure you train an individual muscle. So why wouldn't a smaller, more isolated load be better for reaching that limit? Of course, there's a point where it's too painful and cardio starts playing a role but I think getting as close to that ceiling as possible is the best place for your sets, for me that's 10-15. I've done sets of 245x20 on squats before and 315x10 is much more bearable but if it was the other way around I'd use 245 simply because I care more about stressing the fibers as much as possible.
Why not go as high reps as you can bear? The potential to get 1-2 more reps with low weight is a lot more likely than putting 10lb on the bench and expecting to hit your target reps.
Consistency in terms of form (and therefore which muscle fibers are doing the work) is also important, how else do you know if you're progressing? The Mark Rippetoe way works when you're still a beginner but I just can't do that anymore.
Would love the know why you think I'm wrong or maybe link me one of your videos where you go into it.
It's quite individual so if it works for you that's evidence enough.
I’m a fan of zyzz and I would still agree all the stuff you said is absolutely true haha
I also like Igor's content but that particularly video left me confused. because yeah, you need to get stronger as an important part of progression overload. but he mostly compared strong people with big people in that video which doesn't really respond to the question "do you need to get stronger to get bigger"
Nick Walker is putting up videos of him training with moderate weights and super strict form.So many people in the comment section be " look,he doesnt need to train super heavy to get that massive". Alsolike roelly winklaar puts up a video doing 30 lb dumbell curls and people think that THAT is how he built his physique. Walker was doing 200 lb dumbell presses,squats with5-6 plates OHP with 4 plates! etc...So...very easy to fool the people who want confirmation bias to not train heavy.
For sure. I sometimes think pros purposefully put out misinformation.
Sauce all over me
Great clip to edit in! Hahaha
Glad you enjoyed!
1:33 i use to do that form in my beginner days and i felt such a painful pinch in my shoulder stoopid grip
4 things
1. Moving something heavy and moving something light fast is basically the same (bc. Force is just mass times ecceleration)
2. Steroids do not ALL make you gain more mass rather than strenght it heavliy depends on the compound you are taking
3. You can gain a lot of strength via muscle fiber recrution
4. Non the less, ofc you will usually gain muscle when trying to gain strength
these are just some points i thought went overlooked in the video
When we needed him most...Geoff made a video
We need to talk about the strength of the nervous system.
Loving how 1600 more people voted on the bench poll than the squat one
The meme game is strong with this one. I like Igor his content is fire and I agree with most of what he says but the enhanced vs unenhanced was extremely confusing.
great video man! I don't understand why some people are so afraid of lifting heavy. If you're not trying to become as savagely strong as possible, you're wasting your time.
Lfting weights sadly has this everlasting stigma to it that its risky because of injuries. I think the fear of lifting heavy comes from a place of ignorance.
Idk but I have a sneaky suspicion those «gym fail» videos with several millions of views are to blame.
See it depends on what you mean by "lifting heavy" here. If "heavy" means you have to really bring the reps per set down, and the number of sets down, and bring the training frequency down, then no, that's definitely not going to be an effective strategy for hypertrophy for everyone. Some people can make that work, absolutely, but not everybody. And that's where some people get lost when they hear about training for strength.
@@johncalla2151 bring the reps per set down, bring down the number of sets but increase the frequency at which you train certain lifts. If the average person focused on frequency and WEEKLY volume, they would be in a better position in all aspects of training. It doesn't have to been an all out grind every workout. Less is more when you're a natural lifter trying to build muscle and strength. We shouldn't start out on 10 all the time. Start at 1 figure out what your body can handle and go from there.
@@KevinPatilla For a lot of people that's just not going to work. For many, low-rep sets don't even fatigue the muscles being worked. The "failure" point can be neural in nature.
@@johncalla2151 oh it works, that’s how I train and have results to prove it. Nothing works for everyone, but for the average person, that’s what they need to do.
Although how you're built has some influence on strength .by far the greatest factor is neuro muscular efficiency your ability to recruit and strongly contract muscle fibers. size has no corolation to strength .but the bigger you get the strongest you get.i have yet to meet anyone who got bigger and weaker. Neuro muscular enhancers are great for a short term strength boost most common being adrenaline there are many others.but the injury risk is greatly increased. I believe Eddie Hall mentioned possibly using adrenaline for his 500kg deadlift but did hypnosis instead .really???????
I think I'm somewhere in the middle. In a vacuum I think someone lifting has to get stronger to get bigger, but I also think not all roads are created equal. I'm not convinced a beginner that built up to a 225 bench press via starting strength would have a similar chest as someone who built up to 225 in a high volume hypertrophy program.
For sure. Volume is a big confounder and I'll have a video on that soon.
Progressive Overload is a must (which doesn't always mean more weight on the bar but more weight on the bar should happen eventually), but yeah it's as simple as that
I think strength is overrated in regard to muscle size. I dwarf many people who are stronger than me on a one rep lift. Yes youll become stronger if you build muscle but chasing strength itself isn't the best way to build muscle
Agree in regards to chasing. Should come naturally, and for reps on a variety of movements. But getting stronger is still important.
It's impossible to say, since strength gains are an inevitable side effect of hypertrophy and hypertrophy is an inevtiable long-term effect of strength gains... Also: strength is specific. A huge part of it are non-hypertrophy related adaptations. So yeah... if you never ever do singles and ramp up the weight, you won't get as strong as someone doing lift specific training. Just compare any big bodybuilder with a natty (tested) powerlifter.