Does Lifting Heavy Build Muscle? (Strength Explained)
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- Опубликовано: 4 июн 2024
- In this video, I'm going to explain how to pack on the muscle mass while focusing on getting stronger, just like @RonnieColeman8 @LarryWheels and @pudzianofficial
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Lift Heavy Be Kind
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#LHBK #LiftHeavyBeKind #strongman #powerlifting #fitness #bodybuilding #gym #strength #deadlift #crossfit #workout #motivation #squats #strengthtraining #training #powerlifting
00:00 Size Vs Strength
00:27 What About Ronnie Coleman?
00:51 What About Mariusz Pudzianowski?
01:41 How Do Muscles Grow?
03:35 Nutrition for Strength Athletes
04:04 How To Build Muscle & Get Stronger?
05:22 Sample 4 Day Program
08:05 3 Simple Steps 
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GRAB MUSCLE BUILDING 2.0 BELOW!
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Be heavy lift kind!
Yes 💪
I am 320lbs and set the 150lb dumbells down softly every time. Ok, almost every time.
👍
@@deltalima6703 Big respect
I love reading this like you mean it with no comma
@@aurelius7274 works both ways, doesn't it?
I think you may have mixed units at the end - 2 g per *kilogram*, or 1 gram per pound, is a great guideline for protein. Two grams per pound is a heckin' lot!
He did, and he acknowledged it in a reply to someone else. (Only replying in case others are looking for clarification)
Yeah I as soon as he said that I started to the math and was like well that is why I am not 320lbs. No way I can eat that much.
I've been at 450 grams a day at about 118 kg, that was hell and tbh didn't really gave me anything. Now I'm at 180-250 at 115 kg and feel it's enough
It’s come out that 0.75 grams per pound is enough
Thanks Sargent Slaughter for another great video😊!!!
😂😂😂
yes
I enjoy Mitchell's positive energy. He seems to really be having fun with it all
This is exactly how I train. Thanks for clearing everything up!
Basically, that’s the plan I’ve had so it’s good to know I’m on the right track! Thanks Mitch and best of luck at WSM!
Happy to help 💪💪
This is good information for anyone anywhere training anything.
Awesome vid dude. Def what i needed to get me bakc on track. Going to be going harder more often
💪💪
Great advice, validated my thoughts. Might check out your program cheers
Mitch, I respect you for everything you accomplished in so many sports, I love the LHBK mentality, and the great scientific content, but I don't have time to watch all your vids. But when you put Pudzian in the thumbnail, I HAVE to watch 😀
Biggest mistake IMO experienced lifters make is overtraining. As you get stronger and older you need more rest to avoid injuries and continue to progress. You don’t have to train your whole body every week. I nearly quit lifting in my mid forties as I was picking up injuries which I never experienced. I was also so tired all the time. Now I focus on stretching daily and lifting infrequently.
Mitchell does offer amazing no nonsense advice which I am a big advocate of. He is still in his prime so can lift 4 days a week no problem. I have been young now I am older it takes more work ensuring my body is ready to lift and recovery from workouts.
Mitchell is a thinking man’s strongman. Love this channel.
Pretty cool content, I used to trained in the 8-12 rep range and 4 to 5 sets training 5-6 days a week, then I changed, dropped to 3 sets and 6-8 rep ranges 4 days per week, I’m training better, my strength has improved and I have put on more muscle. Since my training session are shorter I can bring more intensity, I feel like when u do a bunch volume I don’t get the same energy or intensity. In the accessories exercises I do 8-12 red ranges.
Team HIT > Volume 💪🏻💪🏻
Nicely presented!
2g of protein *PER POUND!?*
Don't you mean 2g per kg of bodyweight? Or 0.9g per lb (roughly). The general rule is between 1.6-2.2g of protein per kilo of bodyweight, but 2g per pound is insane. I'm 77kg and that would be 338g of protein a day!!
just thought this! not sure what mitchy boy means
Yeah I'm confident this was just a misspeak here, Mitch has always said 2g/kg or 1g/lb previously.
Mitchell acknowledged that he misspoke in another reply. He did in fact mean per kg. (For anyone looking for clarification)
@@WoodsGhost ahh fair, I did look but didn't see so I thought I'd ask for clarification just incase
How many chicken breasts is that
I want to see a video about jerks versus strict presses in comp
Thanks for another great video! I just got my tickets to see the Arnold, I'll be rooting for you there, any chance you will be selling merch or be around to meet people?
Yes and yes! Keep an eye out for meet and greet times!
This Guy is Gold, forever your Fan!
Hi Mitch, great video, thank you very much. I do power building 4 days a week, is it okay to run 5K once or twice a week on my rest days? or rest days supposed to be no workout days for muscle growth?
I always love your education videos. Clear and concise. Good luck at the Arnold!
💪💪💪
Thanks mate!
Mitchell hooper you’re the best strongman ever!
Greetings from the Netherlands
another excellent video from one who lifts heavy and is kind!
Said more in 9 minutes than many in an hour. Great stuff mate!
Great instruction
I’ve always heard something like 12-24 sets a week per muscle group, but that’s usually in a body building context I’m curious what that looks like for powerlifters/strongmen. I’m guessing doing 12 sets of the big 3 is a bit overkill so we do accessories, but how much and what’s the benefit of following heavy bench with cable crossovers/ incline dumbbell.
The other big question I’m asking myself is how much to modulate intensity week over week. For power lifters I’ve seen something like rpe7-7-8-9-deload, I’m just not totally sure how to apply that scheme.
I always show up and work out, even if it is reduced volume due to stress just to make it a habit. Anytime I really don't feel like it, once I get going and focused I feel a lot better
Yeah I think I’m similar. Even if you’re feeling shit or a bit weak for whatever reason, something positive, even if slightly inefficient, is good for the brain.
Love these vids
What was your favourite part? 💪💪
Such a gentleman, the strongest one at that.💪🏾
I deal with chronic insomnia, have for my entire adult life. As a result, I don't schedule rest days. I take them as I need them when my sleep is really bad, or my joints are killing me. lol. But no sense planning a rest day, sleep is fine, but then next day, supposed to be say, chest, but my sleep is crap. Nope, I'll go hard when I can, and rest when I need it.
As someone who sleeps like a baby I can't imagine how difficult your situation is. I think a lot of people underestimate how important sleep is to the mass equation. Mitch covered the exercise and diet portion but that sleep piece is the third part of this triangle. You can work out like a monster and eat well but if you are not sleeping well and often you will be burnt out so fast and start getting injuries before you really take off on a journey that realistically takes several years to reach peak strength.
Great video! This matches my pattern for strength training days, so I'm glad to get confirmation from a pro.
The main difference for me is that I'll mix three days of pure strength training with two days of HIIT or cross-training, focusing on speed, cardio and flexibility.
There are many ways to get strong - as long as what you’re doing is working, keep doing it 💪💪
Strength is an interesting paradox. Just as Mitch said you can't train for strength and marathons very well. I love being strong but also love playing a lot of sports and MTB/dirt bikes and while muscle mass helps in a lot of aspects of sports the ability to maintain a high level of output over time starts to become very difficult. Carrying around 50lb/25kg is a lot of extra cardio requirements from your body especially if spread out of 1-2hrs.
Would be a lot simpler if stronger just meant better at everything.
Interesting, I haven't tried overhead push/pull day vs. horizontal push/pull day, I've always done push & pull separately. Might have to give that a try
Why not treat your upper body the same as you do your lower body 💪
Every person shown and talked about in this video is on peds and what someone uses plays a huge part in how they look and what they lift
If the demand is there muscle building will happen, one thing people forget is the resiliency built in the tendons and connective tissue, something a lot of old-time strongmen would talk about. That's why I overcoming-isometrics can recruit so many muscle fibers, and build you some muscle. Same with eccentric training and speed (impulse) training
A conversation between you and Dr. Mike would be wild… just two fitness geniuses haha
Love nerding out on this ❤ thanks bro
#LHBK 💪🏼
I've been doing pull, legs, push repeated twice a week. One thing I think I could improve on is intensity not so much for the heavier lifts but for the accessory exercises.
Given your background as a marathoner and your present in strongman, I'd love to know your views on strength training for runners. I'm personally interested in trail running, so lots of hills, but any video on the topic in general would be cool.
I think people who run should lift weights, but if your goal is to be as fast as possible, building additional muscle will only make you slower. Really depends on your goals 💪
I'm not quite Mitchell Hooper lol, but it would make sense to decide upon a bodyweight and try to maximise strength and muscle at that weight. Will be great for both performance and health.
I feel like you can be about 90% of your max potential of each if you want to mix lifting with running. But if you want to really get to your personal best on either you will drop a lot on the other end.
For example if you wanted to run that 10% faster your strength numbers are probably going to drop 30-40% and vice versa.
I like to do everything Fitness is an adventure always like challenges I like Plyometrics calisthenics yoga bodybuilding style workouts powerlifting kettlebells Nautilus machines Life Fitness machines I like lifting heavy I like lifting light and getting a good pump I like whatever rep range I feel like doing I've gotten to the point where I like to experiment I guess cardio is awesome doing all kinds of different stuff from battle rope to sledgehammer to Indian clubs to sprinting jumping endurance
to be fair this is more strength orientated, since anything below 5 reps is mostly strength work and one could argue that below 8-10 on most movement creates unnecessary fatigue, just as high reps above 15-20 do, except fre weight squats and deadlifts where anything outside the 5-10 range is disproportional fatiguing in relation to the stimulus. also one important distinction I'd make on the acessories is the ones you use to make the actual movers stronger and the ones you do more for stability, longevity(like rotator cuff exercises) and maybe looks. now the movers for your main strength movements should be grown with relatively low reps(5-10) most of the time, thile the others(rear delts, rotators, glute medius, biceps, calves, most of your back(aside from the heavy strength specific work deadlifts provide) can really be trained how you prefere, though joint health and sparing both your nervous system and your passive structures should be a priority to not interfere with the more strength oriented work where you don't really have a choice
I have. My fat free BMI is 26 and I'm 53 and lifetime natural. Dan John thinks that if you get stronger and stay stronger for months, your body has a delayed response of eventually relenting and laying down more muscle. This is a different general mechanism than the simple protein synthesis increase for roughly 36 hours after activating mTorr. I agree with iDan John on this and most naturals will gain muscle this way, safely getting stronger and staying stronger for several months and then getting to the point where your body would rather add muscle than have to ramp the neural drive up all the time to move weights. If you do things that require strength once, it's most efficient for the body to ramp up neural drive. If you do it regularly and frequenty, it becomes more efficient to add 3-4 pounds of muscle here and there. Also I am an exercise physiologist and people who get big from sets of 15+ were almost all on anabolics. And guys on anabolics can grow from 5s or just about anything anyway, but I think the higher reps may have helped them avoid connective tissue injuries.
Now the fights are off the cards Mitch can stick to Strongman
Is that what you wanted all along? 😉
Yes.@@mitchellhooperstrongman
so there is no fight now?
@@mitchellhooperstrongman We are all happy with you guys getting paid well but i don't want to see you guys fight. And the fact that Brain could have fought Eddie is not cool. I never want to see that.
@@ulhasanzk2249 I agree with this 100%. You can't properly fight someone you actually care about. Given the force these giants can output it also seems like a very bad situation possibly for someone's long term health. A solid punch to the head and concussive forces are likely to be severe.
Well there's actually four ways, commonly the three like you mentioned would be the eccentric overload or the damage, you would have the metabolic overload or the hypertrophic metabolic buildup and then the progressive overload or the tension, but there's also one called nucleic overload which is typically achieved from doing certain things daily which can increase the amount of nuclei in each muscle cell
That last one is how farmers get so big and so strong, besides building up that tendon resiliency people don't think about when building muscle
Where did you buy this miniature MacBook? :P
2nd try asking for a collab between you and Iain Valliere, or James Hillingshead after the Arnold UK
as you started this video comparing to guys who were know to use steroids\ped's, does this apply to natural casual gym goers?
Just switched to 20rep all however I can get there 10-6-4, 5-5-4-3-3 only breaking 5sec or so. Always 10-12reps before or lower plateaued. Making great gains again always flexing muscle before starting
Feel validated that my upper-lower split looks very similar to this. THe only difference is I do the accessory lifts for the opposite day e.g. bench accessories on OHP day. The logic is that It gives me double the frequency of exposure to those movement patterns. Probably different for more advanced lifters though.
That's also my preferred way. A secondary squat on deadlift day and secondary deadlift on squat day.
As a natty I pretty much did sets of 3 mostly and got my bench to 490 weighing 228 with a pretty long wingspan for my height 5'11 76 inch wingspan
As a fellow long winged lifter it is crazy to see the guys who are 5'5" with arms that barely make it past their chest benching 350 but moving the bar all of about 6".
I watched one of your deadlift group training videos this week and managed to hurt my back yesterday trying to implement it.
Ohh no, what happened?
pinged (i think) the QL. Was trying to keep the bar closer to my shins and thighs, got halfway up the thigh and it gave out.@@mitchellhooperstrongman
We always hear about "eating in a caloric surplus" and eat loads of protein. Whats the suggested way of bulking muscle while losing fat? Is this even possible? For people that are 30% body fat and want to drop to 20% while not losing muscle mass.
your scientific approach is awesome. you should work with mike israetel
I haven’t really taken many rest days in 2 years, and I’m at a good place physically rn and haven’t had any major injuries. I’m 37, maybe it’s genetics or something? This was the case both enhanced and not, the only real diff there was fat retention for me (really low dosage). But I also try to use a strongman approach, I don’t do a ton of reps and try to be explosive. It’s worked for me, but admittedly I haven’t really tried rest days much either.
Everyone is different and if you’re not pushing yourself to the absolute limit every session, you can train more frequently 💪
Loved muscle builder 1.0
#LHBK
💪💪💪
Lets go!
I personally work upper body with 4 days rest. I feel 2 days off is not enough for me. Same with legs. My legs will be super Super sore after 3 days of intense training. I do 6 to 8 reps to absolute failure. With 90 seconds rest in between sets. This works for me If I did this training I would be burt in a month.
Thougt we were past the stage where we thougt metabolic stress and muscle damage was a driver for hypertrophy. Thougt recent studys showed that mechanical tension is the only driver for muscle hypertrophy.
To say mechanical tension is the “only” driver of hypertrophy is a bit of a stretch. Could we argue that’s it’s the most important, maybe, but it is not the only driver.
@@mitchellhooperstrongman yeah might be a bit of a stretch but there is some truth to it according to some reputable names such as Chris Beardsley. Metabolic stress does not have any function in muscle hypertrophy if you read his work.
Do you know Bromley sir?
I’m always curious about the muscle building and the power connection. You hear powerliflif say how you don’t really need to trade for muscle, but they have masSive muscles…like your quads…
Most of the scientific literature studies are bias and not peer reviewed who’s funding it and for what reason sounds bizarre but Alexandre Bromley put up a great explanation for this worth a watch
Sir, can you make a video on how to loose body fat and get stronger at the same time
Yes.
2g protein per lb of body weight is crazy, specially considering most youtube watchers are probably overweight. I usually recommend 1.7g per kg of lean mass or goal weight if lean mass isn't known.
Are you still fighting on the 17th?
How do you feel about PEDS in strongman
I don't think he can honestly address that given his position in the sport but I am sure like most he recognizes that it is a reality and without some level of PED use you will not see much success in the sport vs those who are using.
When you are competing vs someone who is able to train harder and get more gains per session than you can it just isn't realistic to expect you to be naturally that superior to someone in something that is mostly strength based and not skill based. Something like soccer being as fast as Usain Bolt or strong as someone like Mitch doesn't matter if you can't find a simple pass.
It does. But not nearly as much as mucle under tension for high volumes does. There is a reason why body building training is vastly different to strongman and powerlifting training
yes it does
So I remember from one of the mainstream bodybuilding mags maybe 18-20 years ago, they recommended that if you were bulking, you should try to get 1g/lb of DESIRED bodyweight of protein. And then 1g lb to maintain or cut. For average, normal people. But, having spoken in depth with a pair of world record setting powerlifters, the elite athletes willing to put their health on the line to be at the top of their game? They both would eat 2.2g/lb + when driving to the top
On the bodyfat percentage just using the skin nip measurement surely wont give you the bf percentage accurately? As a huge strong man you have much more dense muscles and bone mass etc so as a percentage the bodyfat you carry is alot lower than you might think
What do you think of 3 full-body a week?
3:00 I also only do sumo if greg ducette is standing in front of me.
👍
Wait a Toronto minute here, your off season training program is based on a 5 day workout plan now you say 4 days is enough? So confused...😢
Based on their genetics and “generally how they train”. Generally I guess includes a fair dose of steroids. Very polite. 😆
I feel like I can't do my squat justice if I'm within 10 days of my heavy deadlifts. And vice versa.
So are you talking 5 reps at intensity level 8?
Some days training intense, some days movement patterns?
You are not trying to hit PR's you are trying to promote muscle development. Unless you are older then your recovery times will naturally be longer but 10 days is a lot unless you are like 50+.
@NONO-hz4vo do some research bro. Not being rude. CNS recovery times are different to muscle. Hence my question. Heavy work, is heavy for the individual. I'm 48.
@jamieganderton No worries. Typically for younger lifters recovery times are are going to easily be able to keep up with a 2 day rest. It is true as our genetic recovery processes start to slow this time will increase. As you are nearing 50 it may require close to 10 days but that is going to be an individual decision.
@NONO-hz4vo you know what the CNS is?
You know how long an adaptive change is?????
Search CNS recovery ncbi.
Get the latest scientific data.
👍🏻
I wonder how those programs work without juice. It's all nice and shiny but no one knows what it dose to a natty like me, because my regen time is way higher then a juiced up one.
Those are pretty comfy regen times. There are almost as many rest days as active days. Juicers would probably add a day or two to this.
Four lifting days and three rest is plenty of rest for natty lifting. Programs using gear tend to lean more into the six/one split that's really hard to do natty unless you're in your early 20s.
For sure yes, heavy lifting build more muscles.
What do you like better. 3x3 or 5x5 with lower weight?
5x3 or 3x5 :)
Hard to say one is better than the other, everyone adapts differently. Find which one you can progress on steadily and push forward 💪
3x3 was not enough volume for me. I gained better at 4x5.
👍
Yes, hoopie sir
I would like to try your strength training program actually yours and greg's but I am from bangladesh, Hence dollar too expensive for us...
Sorry, I couldn't support you and was unable to fullfill my own dream on getting trained by you.
No age is a factor and lots of folks have said this, so itnis NOT unheard of.. 😊
The real question for me is how much protein do i need as a natural athlete training 3 to 4 times a week for 1 hour.
I understand people on PEDs can synthesize more protein, and many many amateurs use PEDs as well as the professionals. So how reliable is the scientific research of they don't take in account who is natural vs enhanced in the group.
Nobody answers this question, maybe you will.
Protein vs age? 20 yo vs 45yo vs 70 yo??
I find one advice for everyone quite remarkable. Especially since too much protein is sometimes thought of as one increasing risk factor for cancer. Did you ever hear of that or is it a myth? Or is it because too much protein is transformed to glucose?
Sorry if i confuse information. The basic question is the same. Natural vs enhanced 2g/kg protein? Are you able to metabolize that?
Was that anatoly at 4.50?
Yes, of course it does.
Hormone levels matter, no one ever likes to talk about that for some reason. The big "secret" shhhhhh.....Can you make a video touching on the subject?
Test and Deca long term and Tren for short periods 😊
Read Starting Strength Basic Barbell Training
I get exercise every time I open the ridge!
Okay to be fair to u Mitchell u can clearly see ur muscle mass and i believe if u were to want to u could easily shed the fat off and get shredded to the fucking bone and look sick as hell.
Honestly coming from someone whose over weight and trying so hard to lose weight if i looked half as good as u one day id be so happy
How can i recover when i go all out on an effort of 9/10 ?
deloads
I would switch the word "overhead" with "vertical"
It would highly suprise me if Mitchell didnt't have sixpack abs. They're just not visible as such. (1:02)
If you get to mechanical failure you've maximised mechanical tension regardless of the rep range.
I wish you were in my gym now and when I was a younger man, not to knock the girl trainers but that's all we have now and I know more than they do or at least I did or thought, I'll be 60 in May and I got cancer during Covid and everything I did to my body came at a price and cancer treatment didn't help, I didn't just get Covid & cancer I was diagnosed with arthritis, fibromyalgia too, I want to go back so badly but the pain sometimes isn't worth it and my physio doesn't know anything they just keep showing me video's on stretching lol so I watch Canada's first WSM for motivation and some of the guys I used to workout with are hammering me to come back maybe it's time
Girl trainers are great. They have far greater physical flexibility than most men. They know their stuff but you have to have a trainer that is in line with your athletic goals. Sports training and rehabilitation for average people is very different.
You should do a video with legendary canadian bodybuilding/physique coach Scott Abel. He uses all rep ranges in programming. A genius.
I got worried when you said 2g per pound.... I have NOT been eating enough 😅😅
should you consider the % of bodyfat in the 2g/kg equation?
Bodyfat can cause people to eat more than they need if you’re heavier but 2g/kg is usually a great place to start. Most studies suggest that 0.7-1 gram per pound (1.6-2.2 grams per kg) of lean mass is sufficient
@@mitchellhooperstrongman Mitch I agree on the 2g/kg, but you said 2g per pound of BW.
Damn imperial units, go extinct :)
Mr.Hooper is the New Mr.Mentzer
No, just no.
For added muscle growth, consider that in the end, it's really nothing but a peanut and it's all light weight baby.
Called serious steds
no doubt.ant that jind of muscle will stay
yes..the end
A kilogram of chicken breast would give most people including my fat ass their recommended daily protein intake. Someone will say “that’s too much chicken!, I can’t eat that” but then they will go and eat an entire pizza. But even I don’t eat that much chicken in a day which is why protein is spread out over many foods throughout the day.
Short answer - no. If you want larger muscles you need to do 8-12 reps to failure which is medium weights. Sure if you are on lots of drugs and you lift with 1-5 reps but many sets you will build muscle volume as well but 99% of the people do not take steroids.