I actually love getting stronger without getting much bigger! It feels nice with people not expecting you much from you and then you show them how strong you are
So basically, you are saying; to get stronger gives you more potential to get bigger gives you more potential to get stronger gives you more potential to get bigger...?
Justin Cauble hypertrophy occurs more readily in the 8 - 12 rep range with slightly lighter weights. Building strength means that you can lift heavier weights in that hypertrophy rep range if you hadn't had built the strength. In other words, someone who can rep out 225 has the potential to be bigger than someone who can only rep out 185. But yeah, it is a bit of a circle - though a lot of strength is based on how strong the neurological link is to your muscles, and how well established the movement pattern is. That's why big and little people can squat the same, if the little guy has a better established motor pattern. Ya hear?
@@MrBorisJohnson I see, so basically I can curl two 40lbs dumbbells doing sets of like only 6-8 reps. But if I slightly dial it back to 25-30lbs dumbbells doing sets of 8-12 reps often then that a when I’ll start seeing gains in my biceps?
This makes perfect sense to me now. I used to be embarrased by how I don't seem to be gaining muscle even after my weights went up. Always concerned with what other people may think and stuff. Thank you for sharing this, Omar. Looking forward to more great stuff from you.
I am about a month into a 5x5 program, and having taken 15 or so years off from lifting I went from doing the bar on my major lifts to deadlifting almost my weight, with squats not far behind. I haven't physically changed much but I definitely feel stronger. Marathon, not a sprint. Mass will come in time.
Jorgeoporco I don’t know why I told this guy his lift wasn’t a lot. I’m not sure if I had a reason or not, but yeah, it’s a good sign of progress to be able to do that. Especially starting from an empty bar, and only training for a month. Props to this guy.
The explanation is very simple actually. Strength is normally viewed or measured by the amount of weight utilized per rep. When you increase the amount of weight you use per rep, that is considered a stronger set and it causes strength gains. A good example of this is your typical pyramid style of training: 100 x 12 110 x 10 120 x 8 130 x 6 The problem with this is that what is considered an increase in weight is actually a decrease in volume or overload: 100 x 12 = 1200 110 x 10 = 1100 120 x 8 = 960 130 x 6 = 780 What appears to be an increase in weight from 100 to 110 is actually a decrease by 100 pounds and from 110 to 120 is actually a decrease by 140 pounds in volume. Growth is caused by increasing the overall weight in volume. I've been training in this way and grow by leaps and bounds although my max numbers are not impressive at all. I "brag" that I grew 18 inch arms on 25 pound dumbbells, while other guys at the gym have 16 inch arms and use 50 pounders. I surpassed my former training partner in size over the last 6 months because I continued to use my volume training method while he is stuck on his strength training ways of lifting twice as much as me.
OmarIsuf I met up with Toronto-based MyoDetox at the Chicago Fitexpo (they were at the Arnold Expo you missed too). They do some amazing PT work, they were doing free 15 minute session at the Chicago Fitexpo and did an awesome job on me and a friend. I think it would be really cool if you did a collab with them because of your own background. A video detailing fixing yourself physically in and outside the gym, avoiding imbalances, etc. from you guys would be a quality video just like the rest of your stuff.
great video. i think the biggest part is definitely just the type of training people do. people who body build do medium weights for high rep volume and develop huge pumps through the hypertrophy. then you've got guys like alan thrall, etc. as well my as dad even who focus on strength and can bench these huge weights but they don't have that huge, ripped look like a body builder. but like you said once you build strength and enable your rep range to expand with a certain weight it begins to do the hypertrophy again and then size follows. i'm kinda stuck on that not looking bigger but getting stronger stage right now. i was doing a ton of lifting at about the 70% range while rarely going over that and in 4 months i blew up in size but now i've been setting up about 85-90% and focusing more on strength gains and cns. for example with bench about a month ago i started doing weights i could only do about 5 reps with. i keep hitting that weight until i work my way up to 10 reps then start getting a little hypertrophy out of it. once i am able to hit 10 with whatever weight until i'm back to being limited to 5 or so reps then keep hitting that until i can do a set of 10 then add weight and repeat. so far it's been great. i'm 26 and lifted since i was 15 but it was really inconsistent and there were a few times where i didn't lift for like 2 straight years and basically lost all gains. in march i began seriously lifting again and have been very consistent for about 5 months. in march my bench was about 180 max. less than my 1 rep max sophomore year of high school. i'm up to 255 now and my goal is to hit 315 by roughly new years give or take a few weeks. so far everything is on track to be there by possibly thanksgiving. i appreciate channels like this with so much great information and realistic expectations, etc. i know i kinda went off into story telling mode but just wanted to show a real life example of some of the things mentioned. size and strength come in stages and patience is the key.
I find it hard to listen to you with so much background noise going on. If you are not doing exercise demonstrations I am not sure why you do these type of videos on the gym floor. Love your content. Thanks man.
sphiedd Volume is how much work you do. There's different ways to track it but I like tonnage, which is total weight lifted. 3 sets of 3 reps at 315= 2,835 lbs or 3 sets of 8 reps at 185= 4,440. Basically do a lot of work, don't max out every session
This was a very interessting video! I wondered a lot about why I'm getting stronger even though I'm not in a caloric surplus. I think experience can make a huge difference in strength, which is why you first have to learn a lift to be able to move really heavy weights. Also experienced lifters tend to be a lot stronger but not automatically bigger than beginners.
Im not quit your opinion When you lift heavy for longer times, you automatically feel your joints / body hurting on some point of your training life I put back alot of weight and train with what is consideref normal and still be able to make some musclegains Because in my opinion its not worth to lift heavy and some day later get the full payback I see yolos swinging more weight than I am lifting but im still bigger + alot times more healthy and friendly to my joints
Yeah you're totally right. Being able to lift a ton of weight is pretty pointless is you injure yourself because, you're no using proper form. And I think 'being big' or at least looking like it has also a lot to do with genetics.
i like the approach of bodybuilding the first few years while growing and identifying motor patterns then once you get to a point in size that any bigger might not be appealing, go to powerlifting
Can't wait to see videos of you hitting those Oly lifts bro... I've just entered the last week of my 12 week cycle, final day of the cycle is max effort... Let's hope I hit some PR's!!
not just the coactivation/recruitment patterns but the activation dynamics as well as a part of neurological adaptations, so rate coding (increased frequency of activation impulses) and increased myofibrillar recruitment (greater number of contractile components recruited within each fiber). Anyhow, well said, not enough people talk about this. This is also why many athletes are freakishly strong, but they dont look it.
Some great knowledge here. Needed to hear this. Been focusing on strength wayyyyy too long. Gonna take a few weeks and get a percentage of my maxes and work on hypertrophic my training from there
Should we not at least discuss the differences between myofibril and sarcoplasmic hypertrophy. You can do all the volume training you want. If you have maxed the potential of your myofiber for volume you will not grow. Your existing muscle is capped. Every cell nuclei only has so much potential for growth. Only through adding new nuclei with heavy training, myofibril hypertrophy can we increasing the body's potential for size. 'Everybody wants to be big but no one want to lift no heavy ass weight.'
I'd never heard of this guy before today but this is the exact philosophy I use, heavy weight low reps on your compound lifts and then high reps on your accessories.
Makes sense why it's a good idea to lift heavy while losing fat. Lose fat while your cns is learning to wire more efficiently, then when you want to add size, you're both lean AND neurologically ready to add hypertrophy. :-)
I personally do low rep work only for squats. I love them, but I hate how big my lower body has become and making it hard to find the the right fit of pants. I so far do not look disproportionate.
Great advice and information as always Omar, by far the best channel for content, wish i had accessed your channel during the years i wasted making fuck all progress!! Thanks for the content, keep it coming!!
This is where clarification needs to occur when people talk about "newb" gains. I definitely saw strength gains for my first year but not very much hypertrophy. Now that I've been at it longer I see it, but it's slow. Either way, good video!
So I just realized I've been doing "power bodybuilding" since I started lifting, doing the big 3 and overhead press plus accessories. I'm seeing strength and size gains but will the size gains slow down eventually even with though I'm incorporating the accessory exercises into my routine? Also when I do accessory, say bicep curls or dips, I stick to a 3x10. Since it's volume should I be doing more than that? Thanks to anyone that can help.
I just got back to lifting weights and I am getting stronger but I don't take anything. No creatine, no protein shakes, and no anything. I am 100% natural. I am building dense muscle and strength right now.
Lloyd I took creatine over 10 years ago and it worked phenomaly. The creatine they have out now is way better than what I took back then. I want to lift without anything and see how strong I can get.
This is why beginner programs sucks ass. Something mark bell said about the lilliebridges, they have 2 days in the week dedicated to powerlifting, the rest of the training days are bodybuilding and they are the strongest in the world. + who wants to be strong but dont look like it lol?
I'll make this really simple. I was a Powerlifter for many years and switched to Bodybuilding because I was just sick of moving huge weight around all the time. Gained more muscle in 6 months than all the years Powerlifting. Started doing a three day split with 4 exercises for each body-part and 4-5 sets with 8-12 reps. Its just Science. But not Rocket Science. (I still like to dead and Squat heavy now and then) I haven't done one single bench Press since making the switch.
This is correct. I started benching at 20kg and around 13inch arms and 40 inch chest. Now after a few months I bench 80kg for reps with 15 inch arms and 43inch chest. I didn't make many visual gains but my strength is incredible
Interesting video. That neurological response. not only is it about your brain learning how to synchronize all those muscles, but I remember reading somewhere (sorry, cannot remember my source at the moment) that it is also a matter of your brain learning to shoot more powerful signals to the muscle. Like bigger electrical shocks to the muscle. There really is huge potential in even untrained muscle. This is why you hear stories about mothers lifting cars off of their kids while under adrenaline. Yes, the adrenaline has a great affect, but it doesn't instantly add 100lbs of muscle. There is also the "fleas in a can" syndrome (you know the object lesson where they teach you to overcome preconceived or learned false limitations). Part of that neurological conditioning is teaching your brain that you are actually ABLE to lift that much.
wow people need to chill and stop worrying about how big they look. Y'all just need to focus on being proud of how much progress you as an individual are making in the amount you can lift and maybe like leanness
You can try for example 5 sets of bench: first set 90%-100% of your 1RM max for 1-3 reps 2nd set 80% for 5 reps 3rd set 70% for 8 reps 4th set 60%-65% for 10 reps 5th set 60% for 12 reps Strenght+Hypertrophy in a nutshell
I know exactly what it's like to add 100lb to your swuat and barely grow. When I first got interested in powerlifting, my 1RM through a full ROM was 80kg. After an extended period doing Starting Strength and the Texas Method, my 1RM reached 140kg. That's +60kg (132lb) strength. My lean body mass in that period increased by about 1.5kg. My legs did get a lot more inches on them, but they weren't from muscle, they were from fat. In hindsight, a program designed for both strength and hypertrophy, rather than a program designed for strength alone, would have earned me about the same amount of strength progress in the same amount of time, but would have been much healthier and prettier in terms of body composition.
Plus since one of the heads of the quad is also involved in hip flexion, it get significantly less stimulus than the other heads and therefore you might have to do something like lunges or sissy squats to optimize quad development.
Stopped at 1:20 with an important question based on some recent readings. Isn't the muscle fibers adaptation the most important factor? Or at least is it OK to mention one without the other. A lot of studies show that slow-twitch fibers can become fast-twitch fibers under a certaing stimulus, which in that case is low-rep heavy work. Neurological adaptation is very important in olympic lifting which is very technical. There you can become more efficient in managing your muscles and then stronger. In powerlifing, where motion is very linear you don't need that much "movement intelligence" but still you need to adapt your muscles to be better and stronger at contracting.
For me building muscle is all about isolation. If you Isolate your bicep and hit it with 3 or 4 good sets (in your routine) then it'll grow. If your form is horrible and your bicep curl is a combination 25% shoulder thrust, 45% hip thrust for momentum, and 30% actual bicep contraction- Then your only going to getting 30% out of that supposed "bicep" workout. That goes for just about every muscle.
I agree but disagree. I know people with 18 inch biceps that still dont know how to properly isolate them and curl without using their whole body. Its all genetics baby but knowing how to properly perform the movements does give a slight advantage in growth of that specific muscle
"Strong not big" is best. It's like putting a big V8 in a little coupe! If you got a 270# guy's strength, but only have to move 180# around, you'll kick a big guy's ass. Most big, buff guys can't move quick enough to beat up even a 150# MMA fighter. Sure you could knock him out, if he'd agree to stand still long enough for you to connect...
I'm getting bigger but not a lot stronger, my squat went up 40 lbs this past year (although with a lot better form), OHP went up 45 lbs, deadlift went up 55 and I gained about 28 lbs of bodyweight (mostly muscle but a little bit of fat as well).. Feels bad man, I should've gotten stronger than I did in my opinion.. My bench went up 60 lbs though so that felt nice..
Yo Omar, what do you think about periodizing strength and hypertrophy? I've heard from a few people that it might be more effective to have a strength gaining phase, followed by a hypertrophy phase, or vice versa, instead of doing it all at the same time. Your thoughts?
I've been feeling pretty depressed lately about my body, and this is exactly what I've been depressed about. I've only gone up 5-6 pounds with no apparent physical change in the past year but I've probably put 150-200 on my total in the past year as well.
SnowbroHQ Maybe you should cut for a while. If you have a solid muscular foundation I find that loosing fat changes appearance a lot more than gaining mass.
***** I never implied that 6 pounds WOULD cause a physical change, I just said that there was none. Now thinking about it, I think I may have gained about 10 pounds, but I'm still feeling small. I may do a year/two year slow bulk and go up 20 pounds or so once I get my finances steady.
Why am I getting BIGGER but not STRONGER???
High reps aint gunna make u bigger lol
***** what if he's just getting fatter haha
Setanta Life why dont u do 50 rep sets and see if u get any bigger
Makeveli The Don "high reps" typically refers to approximately sets of 8-12 reps, whereas "low reps" typically refer to sets of around 1-5 reps
high reps give the muscles a hypertrophy response which gives you size. not strength. strength does mean size.
I actually love getting stronger without getting much bigger! It feels nice with people not expecting you much from you and then you show them how strong you are
Been like that my whole life. Tired of it.
There are no weight classes in the jungle. Rofl, put that on a T-shirt and I'll buy it
I'd buy 1 of them shirts
I'd "pick up abou' 30 of dem bitches" -chris jones
you're not in the jungle and let's not bring agility/trees n shit into this....
not that I wouldnt get one for laughs
So basically, you are saying; to get stronger gives you more potential to get bigger gives you more potential to get stronger gives you more potential to get bigger...?
Justin Cauble hypertrophy occurs more readily in the 8 - 12 rep range with slightly lighter weights. Building strength means that you can lift heavier weights in that hypertrophy rep range if you hadn't had built the strength.
In other words, someone who can rep out 225 has the potential to be bigger than someone who can only rep out 185.
But yeah, it is a bit of a circle - though a lot of strength is based on how strong the neurological link is to your muscles, and how well established the movement pattern is. That's why big and little people can squat the same, if the little guy has a better established motor pattern. Ya hear?
Mozulu sirrah thank you for taking the time to explain, but I was just making a joke. Maybe not a very funny one, but a joke.
GAINCEPTION!!!
@@MrBorisJohnson I see, so basically I can curl two 40lbs dumbbells doing sets of like only 6-8 reps. But if I slightly dial it back to 25-30lbs dumbbells doing sets of 8-12 reps often then that a when I’ll start seeing gains in my biceps?
does this mean that if you reach a strength plateau, you should train for hypertrophy and muscle breakdown/repair?
I got this problem too. Got the strength but no size. Looks like i don't lift though. Thanks for the video brosuf!!!!!!
What about today?
I only have 2 of those issues. I'm not big or strong. Otherwise it's all good
@@tamimhusain3376 lol
@@alessandrocostacoutinho7745 I have a bigger and stronger too. If you know what I mean 😏
Solid video, Omar!
Because.... strength over size is the way. Omar is living proof!
Ah.. promoting the channel are we? Good job 👍
muscleandmath Nope lol but if you see it that way then theres nothing I can do
strengthOVERsize Yet he has both!
strengthOVERsize ah my ninja you sneaky son of a bish, thats a good one!
Luis Betancourt Lmao I have to go to sleep bruh! Its like 1am my ninja!
This makes perfect sense to me now. I used to be embarrased by how I don't seem to be gaining muscle even after my weights went up. Always concerned with what other people may think and stuff. Thank you for sharing this, Omar. Looking forward to more great stuff from you.
WHY Am I Getting Bigger But NOT Stronger
Batmaner where’s the scientific evidence baby
Aaron from England for what
another common mistake : not blasting and cruising
This was a much needed video OmarIsuf. Basics people miss out on...
☠️
I am about a month into a 5x5 program, and having taken 15 or so years off from lifting I went from doing the bar on my major lifts to deadlifting almost my weight, with squats not far behind. I haven't physically changed much but I definitely feel stronger. Marathon, not a sprint. Mass will come in time.
Deadlifting your weight isn’t very much though.
@@someonethirsty1957 Stop crapping on other people's accomplishments. Also, he didn't say it was much. It's still a yardstick.
Jorgeoporco
I don’t know why I told this guy his lift wasn’t a lot. I’m not sure if I had a reason or not, but yeah, it’s a good sign of progress to be able to do that. Especially starting from an empty bar, and only training for a month. Props to this guy.
Someone Thirsty good save
Bill Starr program?
Broseidon shirt on neural adaptation strength vid. The irony. The balance. The yin and yang. The Canada to my America.
Informative as always Omar. Whose your camera man? You should introduce us to him. His always giggling in the background.
You're getting better and better in your videos Omar, great information boss!
Your channel is one of the best. Period.
fabuliciousbsd certainly one of the most punctual!
The explanation is very simple actually.
Strength is normally viewed or measured by the amount of weight utilized per rep. When you increase the amount of weight you use per rep, that is considered a stronger set and it causes strength gains. A good example of this is your typical pyramid style of training:
100 x 12
110 x 10
120 x 8
130 x 6
The problem with this is that what is considered an increase in weight is actually a decrease in volume or overload:
100 x 12 = 1200
110 x 10 = 1100
120 x 8 = 960
130 x 6 = 780
What appears to be an increase in weight from 100 to 110 is actually a decrease by 100 pounds and from 110 to 120 is actually a decrease by 140 pounds in volume. Growth is caused by increasing the overall weight in volume.
I've been training in this way and grow by leaps and bounds although my max numbers are not impressive at all. I "brag" that I grew 18 inch arms on 25 pound dumbbells, while other guys at the gym have 16 inch arms and use 50 pounders. I surpassed my former training partner in size over the last 6 months because I continued to use my volume training method while he is stuck on his strength training ways of lifting twice as much as me.
For some strange reason I was reading your RUclips name as olafsmurf...I must be a bit dyslexic
OmarIsuf I met up with Toronto-based MyoDetox at the Chicago Fitexpo (they were at the Arnold Expo you missed too). They do some amazing PT work, they were doing free 15 minute session at the Chicago Fitexpo and did an awesome job on me and a friend.
I think it would be really cool if you did a collab with them because of your own background. A video detailing fixing yourself physically in and outside the gym, avoiding imbalances, etc. from you guys would be a quality video just like the rest of your stuff.
great video. i think the biggest part is definitely just the type of training people do. people who body build do medium weights for high rep volume and develop huge pumps through the hypertrophy. then you've got guys like alan thrall, etc. as well my as dad even who focus on strength and can bench these huge weights but they don't have that huge, ripped look like a body builder. but like you said once you build strength and enable your rep range to expand with a certain weight it begins to do the hypertrophy again and then size follows. i'm kinda stuck on that not looking bigger but getting stronger stage right now. i was doing a ton of lifting at about the 70% range while rarely going over that and in 4 months i blew up in size but now i've been setting up about 85-90% and focusing more on strength gains and cns. for example with bench about a month ago i started doing weights i could only do about 5 reps with. i keep hitting that weight until i work my way up to 10 reps then start getting a little hypertrophy out of it. once i am able to hit 10 with whatever weight until i'm back to being limited to 5 or so reps then keep hitting that until i can do a set of 10 then add weight and repeat. so far it's been great. i'm 26 and lifted since i was 15 but it was really inconsistent and there were a few times where i didn't lift for like 2 straight years and basically lost all gains. in march i began seriously lifting again and have been very consistent for about 5 months. in march my bench was about 180 max. less than my 1 rep max sophomore year of high school. i'm up to 255 now and my goal is to hit 315 by roughly new years give or take a few weeks. so far everything is on track to be there by possibly thanksgiving. i appreciate channels like this with so much great information and realistic expectations, etc. i know i kinda went off into story telling mode but just wanted to show a real life example of some of the things mentioned. size and strength come in stages and patience is the key.
The only true natural I have seen in my 10 + years of watching RUclips fitness channels
Love the vids Omar! Keep up the great work dude!
Elijah Eaton thanks bro!
OmarIsuf what ethnicity are you ? lebanese ?
Omar ;[ I want lifting videos again with you and the crew ;'[
Jay Gatsby it'll be coming up end of this week.
OmarIsuf ty Omario
+OmarIsuf white native american lol
+Antonio Lopez what
+Antonio Lopez so his genetics are 👎🏿
So so much I learn from this channel!
I find it hard to listen to you with so much background noise going on. If you are not doing exercise demonstrations I am not sure why you do these type of videos on the gym floor. Love your content. Thanks man.
Why am I getting fatter but I'm doing yoga?!
Go into a calorie deficient
Michael De Santa Try switching to Greek Yoga or natural yoga with fruit.
Michael De Santa stop eating
Because your doing yoga
Because yoga doesn’t count
As a new lifter, this was by far the most informative video I've seen. Incredible information here Omar. Cheers man!
Too many words to get one point across. Volume and time. Volume and time, folks.
lenhister Volume is our messiah sent to us from the gainz godz
Thats not what he was saying
lenhister youtube pays for minutes watched
what does it mean by volume?
sphiedd Volume is how much work you do. There's different ways to track it but I like tonnage, which is total weight lifted. 3 sets of 3 reps at 315= 2,835 lbs or 3 sets of 8 reps at 185= 4,440. Basically do a lot of work, don't max out every session
The guy in the background fell down hahah 4:26
One of the most intelligent youtubers around. As a med student and a bro I learn from this channel more then most others
I'd be perfectly fine with only getting stronger rather than bigger
This was a very interessting video! I wondered a lot about why I'm getting stronger even though I'm not in a caloric surplus. I think experience can make a huge difference in strength, which is why you first have to learn a lift to be able to move really heavy weights. Also experienced lifters tend to be a lot stronger but not automatically bigger than beginners.
Im not quit your opinion
When you lift heavy for longer times, you automatically feel your joints / body hurting on some point of your training life
I put back alot of weight and train with what is consideref normal and still be able to make some musclegains
Because in my opinion its not worth to lift heavy and some day later get the full payback
I see yolos swinging more weight than I am lifting but im still bigger + alot times more healthy and friendly to my joints
Yeah you're totally right. Being able to lift a ton of weight is pretty pointless is you injure yourself because, you're no using proper form.
And I think 'being big' or at least looking like it has also a lot to do with genetics.
yup, 75kg and went from a 90kg messed up looking squat to a 135 smooth at 72kg, not complaining though, quite like being 'small'
Your videos are constantly improving and the information your putting out is invaluable!! Keep at it Omar!
i like the approach of bodybuilding the first few years while growing and identifying motor patterns then once you get to a point in size that any bigger might not be appealing, go to powerlifting
thats some broscience, straight science, experience, re-search and a lot of homework...go on omar-tarzan !!
Omar, you're always dropping timely knowledge gains. Keep up push out solid content and looking forward to more oly lifting vids!
You just boosted my confidence for the day. This is totally me and I've never had it explained this way. Thank you sir!
Can't wait to see videos of you hitting those Oly lifts bro... I've just entered the last week of my 12 week cycle, final day of the cycle is max effort... Let's hope I hit some PR's!!
I really love this episode ! Very valuable information for the beginners out there!
This is the best advice ever. You and Jason Blaha are my heroes
will never get bored of the famous "WHATS CRACKING GUYS!? OMARLSUF HERE"
Ram Ghuman fuck you
@@glitchinthematrix555 😂😂😂😂😭😭😭😭
@@glitchinthematrix555 who wouldn't want to fuck him? 😂
not just the coactivation/recruitment patterns but the activation dynamics as well as a part of neurological adaptations, so rate coding (increased frequency of activation impulses) and increased myofibrillar recruitment (greater number of contractile components recruited within each fiber). Anyhow, well said, not enough people talk about this. This is also why many athletes are freakishly strong, but they dont look it.
Another great video, Omar.
Some great knowledge here. Needed to hear this. Been focusing on strength wayyyyy too long. Gonna take a few weeks and get a percentage of my maxes and work on hypertrophic my training from there
Should we not at least discuss the differences between myofibril and sarcoplasmic hypertrophy. You can do all the volume training you want. If you have maxed the potential of your myofiber for volume you will not grow. Your existing muscle is capped. Every cell nuclei only has so much potential for growth. Only through adding new nuclei with heavy training, myofibril hypertrophy can we increasing the body's potential for size.
'Everybody wants to be big but no one want to lift no heavy ass weight.'
Loool heavy bs . Keep doing your strength training and remain small lool
I'd never heard of this guy before today but this is the exact philosophy I use, heavy weight low reps on your compound lifts and then high reps on your accessories.
Makes sense why it's a good idea to lift heavy while losing fat. Lose fat while your cns is learning to wire more efficiently, then when you want to add size, you're both lean AND neurologically ready to add hypertrophy. :-)
Well said. This was a good one Omar!
Great work habib
Making videos in the Squat rack , seems legit !
Great one , Omar !
Very helpful this is what I'm starting to do now and it's working but now I finally understand why it was working
Very informative video! Nice job
yo Omar great vid man! keep it up
I personally do low rep work only for squats. I love them, but I hate how big my lower body has become and making it hard to find the the right fit of pants. I so far do not look disproportionate.
This makes sense. Ogus created his 7/5/3 workout which includes power lifting/body building I believe.
quality video omar
Great advice and information as always Omar, by far the best channel for content, wish i had accessed your channel during the years i wasted making fuck all progress!! Thanks for the content, keep it coming!!
This is where clarification needs to occur when people talk about "newb" gains. I definitely saw strength gains for my first year but not very much hypertrophy. Now that I've been at it longer I see it, but it's slow. Either way, good video!
This helped a bunch man! Really appreciate it
Squat went from repping the bar to maxing at 175 in 5 weeks. i'd say im doing pretty good
So I just realized I've been doing "power bodybuilding" since I started lifting, doing the big 3 and overhead press plus accessories. I'm seeing strength and size gains but will the size gains slow down eventually even with though I'm incorporating the accessory exercises into my routine? Also when I do accessory, say bicep curls or dips, I stick to a 3x10. Since it's volume should I be doing more than that? Thanks to anyone that can help.
LOVE YOU OMAR
Tsunapi LOVE YOU TOO
Very nicely said and presented
I just got back to lifting weights and I am getting stronger but I don't take anything. No creatine, no protein shakes, and no anything. I am 100% natural. I am building dense muscle and strength right now.
Must be on that all sugar diet or bulletproof coffee diet. No protein. Haha
I-L-L-I-N-O-I-S trololololol
I-L-L-I-N-O-I-S bro you gotta hop on dat dere creatine cycle, gains will be stupendous!
Sorry for the confusion. I meant I don't use protein shakes. I don't come close to eating 100 grams of protein each day.
Lloyd I took creatine over 10 years ago and it worked phenomaly. The creatine they have out now is way better than what I took back then. I want to lift without anything and see how strong I can get.
Powerbuilder checking in!
This is why beginner programs sucks ass. Something mark bell said about the lilliebridges, they have 2 days in the week dedicated to powerlifting, the rest of the training days are bodybuilding and they are the strongest in the world. + who wants to be strong but dont look like it lol?
"Strongest in the world" lol!
Those bitches can't do half of what the likes of Eddie Hall, Brian Shaw, Thor etc... can do.
I need to get more raskol apparel. thats a sweet shirt
I'll make this really simple. I was a Powerlifter for many years and switched to Bodybuilding because I was just sick of moving huge weight around all the time. Gained more muscle in 6 months than all the years Powerlifting. Started doing a three day split with 4 exercises for each body-part and 4-5 sets with 8-12 reps. Its just Science. But not Rocket Science. (I still like to dead and Squat heavy now and then) I haven't done one single bench Press since making the switch.
This is correct. I started benching at 20kg and around 13inch arms and 40 inch chest. Now after a few months I bench 80kg for reps with 15 inch arms and 43inch chest. I didn't make many visual gains but my strength is incredible
Thanks Omar for the advice🙏!
I can bench press more on a close grip bench than a normal bench press however I have shitty triceps but a big chest
long arms?
Brad Suarez yeah
Interesting video. That neurological response. not only is it about your brain learning how to synchronize all those muscles, but I remember reading somewhere (sorry, cannot remember my source at the moment) that it is also a matter of your brain learning to shoot more powerful signals to the muscle. Like bigger electrical shocks to the muscle.
There really is huge potential in even untrained muscle. This is why you hear stories about mothers lifting cars off of their kids while under adrenaline.
Yes, the adrenaline has a great affect, but it doesn't instantly add 100lbs of muscle. There is also the "fleas in a can" syndrome (you know the object lesson where they teach you to overcome preconceived or learned false limitations). Part of that neurological conditioning is teaching your brain that you are actually ABLE to lift that much.
wow people need to chill and stop worrying about how big they look. Y'all just need to focus on being proud of how much progress you as an individual are making in the amount you can lift and maybe like leanness
You can try for example 5 sets of bench:
first set 90%-100% of your 1RM max for 1-3 reps
2nd set 80% for 5 reps
3rd set 70% for 8 reps
4th set 60%-65% for 10 reps
5th set 60% for 12 reps
Strenght+Hypertrophy in a nutshell
makes sense!! Have to unleash the hidden potential in the muscle you have before your body really needs to build more!
I know exactly what it's like to add 100lb to your swuat and barely grow. When I first got interested in powerlifting, my 1RM through a full ROM was 80kg. After an extended period doing Starting Strength and the Texas Method, my 1RM reached 140kg. That's +60kg (132lb) strength. My lean body mass in that period increased by about 1.5kg. My legs did get a lot more inches on them, but they weren't from muscle, they were from fat. In hindsight, a program designed for both strength and hypertrophy, rather than a program designed for strength alone, would have earned me about the same amount of strength progress in the same amount of time, but would have been much healthier and prettier in terms of body composition.
The dude in the back is going crazy
very, very informative man. great vid.
I believe instead it's a simple volume equation: to make a muscle become twice the size visually you actually have to lift 8x the weight.
In many cases, gaining strength but not size is preferable. Moderate size, lean, flexible and strong, that's the way to go.
Great video! Thank you for the knowledge.
Great video, Broseidon. What happened to the collab with Brosciencelife?
Plus since one of the heads of the quad is also involved in hip flexion, it get significantly less stimulus than the other heads and therefore you might have to do something like lunges or sissy squats to optimize quad development.
Awesome video!
You have the best shirts.
Stopped at 1:20 with an important question based on some recent readings. Isn't the muscle fibers adaptation the most important factor? Or at least is it OK to mention one without the other.
A lot of studies show that slow-twitch fibers can become fast-twitch fibers under a certaing stimulus, which in that case is low-rep heavy work.
Neurological adaptation is very important in olympic lifting which is very technical. There you can become more efficient in managing your muscles and then stronger.
In powerlifing, where motion is very linear you don't need that much "movement intelligence" but still you need to adapt your muscles to be better and stronger at contracting.
Omar please please compete in strength wars league
For me building muscle is all about isolation. If you Isolate your bicep and hit it with 3 or 4 good sets (in your routine) then it'll grow. If your form is horrible and your bicep curl is a combination 25% shoulder thrust, 45% hip thrust for momentum, and 30% actual bicep contraction- Then your only going to getting 30% out of that supposed "bicep" workout. That goes for just about every muscle.
I agree but disagree. I know people with 18 inch biceps that still dont know how to properly isolate them and curl without using their whole body. Its all genetics baby but knowing how to properly perform the movements does give a slight advantage in growth of that specific muscle
I'd rather be strong than big.
lol
"Strong not big" is best. It's like putting a big V8 in a little coupe! If you got a 270# guy's strength, but only have to move 180# around, you'll kick a big guy's ass.
Most big, buff guys can't move quick enough to beat up even a 150# MMA fighter. Sure you could knock him out, if he'd agree to stand still long enough for you to connect...
alot of those big guys cant fight....dont = big with skilled.
Heard of Bruce Lee? The not so big guy but strong as hell?
Master Takayashi Samuri of Bodybuilding damn you the insecure guy who hates on ufpwrlifter 😭
''We all want the gains yesterday''
This is the single greatest sentence I'v ever heard.
thanks man i couldnt understand why i wasnt getting bigger... awesome vid and explanation...
I wouldn't even call it a "problem" Its called people not actually understanding how important the CNS is....
I'm getting bigger but not a lot stronger, my squat went up 40 lbs this past year (although with a lot better form), OHP went up 45 lbs, deadlift went up 55 and I gained about 28 lbs of bodyweight (mostly muscle but a little bit of fat as well).. Feels bad man, I should've gotten stronger than I did in my opinion..
My bench went up 60 lbs though so that felt nice..
very good advice, it was helpful!
Yo Omar, what do you think about periodizing strength and hypertrophy? I've heard from a few people that it might be more effective to have a strength gaining phase, followed by a hypertrophy phase, or vice versa, instead of doing it all at the same time. Your thoughts?
!PREACH! (Great Analysis)
when are you coming out with your own shirt line brosef?! or have you and i missed the memo? im gonna need a Raskol Nation shirt...
Colton Harris I got a whole line of clothing bro: www.raskolapparel.com
wow... im a dumbass... idk how ive missed this all these years
I've been feeling pretty depressed lately about my body, and this is exactly what I've been depressed about. I've only gone up 5-6 pounds with no apparent physical change in the past year but I've probably put 150-200 on my total in the past year as well.
SnowbroHQ 6 pounds is NOTHING. you won't see a change for at least 15-20 pounds. the rule of thumb is 10-15 pounds will give you a inch on your bicep
SnowbroHQ Maybe you should cut for a while. If you have a solid muscular foundation I find that loosing fat changes appearance a lot more than gaining mass.
***** I never implied that 6 pounds WOULD cause a physical change, I just said that there was none. Now thinking about it, I think I may have gained about 10 pounds, but I'm still feeling small. I may do a year/two year slow bulk and go up 20 pounds or so once I get my finances steady.
Love this dude. No homo, I swear!