MUST KNOW: RUclips has decided that because this video ranks high on searches that it will display ads before the video plays. I do not receive any compensation for these advertisements. RUclips is making money off small creators and giving us 0% of the earnings. Please subscribe to this channel and other small creators who had ads played before their content. I intend to donate a generous portion of the earnings from my videos when I receive compensation. That is a much better option than RUclips taking 100% for themselves. Rant over. Thank you for your support!
Cut reps and increased weight 3 weeks ago. Only negative is shoulder pain with bench and slight knee pain with squat. No prior joint issue. Sets 4-5; Reps 2-4.
Tough balance with the loading. Sometimes the pain is caused from your body adjusting to the load. Other times it's too much too quickly. Other times there is an underlying problem (technique, injury etc).
I want to start with heavy lifting low reps so I can finally get stronger without worrying about getting bulky. Then once I have the strength to lift myself (right now I'm pretty damn weak), I'm planning to switch to calisthenics. Is that a reasonable approach?
Once you go to calestetics, you will get weaker in terms of the weight you can lift unless you supplement with weight training. Think about your goals and what you want your body to do. High Force Developmemt = weight training. Strong movement patterns = calestetics. Ripped/Jacked= all exercise with quality diet and calorie control.
Yes , I've just finished a bulk 4 weeks (heavy weights)! now I've started strength weights for a fortnight.. This works for me, I'm 56 years old so my heavy weights have dropped to prolong longevity but my intensity hasn't. I also box and do Trad archery so I train weights with that all in mind also.
I work as a plumber which is a workout in itself and then at night do lighter weight workouts with ultra high reps. 5lb clubbells, 10lb macebell workout, axe swinging for shoulder mobility and coordination, curl 30lb freewights three sets of 30 (starting 35lb next week) and rowing machine for 15-30 min with pushups and ring chinups every single day. Some mornings I also train with my 24" and 36" pipe wrenches and their offset weight has made my forearms like steel. Currently only 140lb but very very strong for my size and super agile for mid 40's.At first I felt I was over training but my body has adapted and now after many years of thus its like nothing and I have to mix it up a bit. The main thing is I enjoy and look forward to it and have gotten very strong without looking like a balloon animal body builder, an asthetic I deeply dislike.
I Hope you can anwser that 1. For example if i want stronger bench press when i get into heavy phase should i go to faliure in my sets? 2. And then do i treat my accessory excercices the same way? 3. Also do you have like sample training programme that i could even purchase?
Get videos! I have looked for info like this forever. I have a question that I don’t think you answered. I’m a guy I want to get lean and strong no bulk. So you said 5 reps in the 80-90 percent of the one rep max correct? But how many set and how many exercises should be done on the muscle group. Please answer so that I don’t waste more time doing things wrong thank you
Thanks for the reply! You question is varies a lot depending on where you are during a training cycle. However, I would start with the traditional 5x5 method. 5 reps for 5 sets on big multi-joint lifts. For accessory lifts I wouldn't go overboard. 2-3 sets at 3-5 reps. Just keep in mind, the more volume, (# of total reps) the more likely your body will favor hypertrophy instead of a neuromuscular adaptation. It will vary for everyone. So, keep a log to find what works best for you. Hope that helps...
I’m pretty happy with the upper body mass I have now and I like how much strength I’ve gained in my upper body. I don’t want anymore upper body mass (can’t afford to buy so many new shirts 😂), but I still want to get stronger. I also still want a bit more lower body mass. Is that doable to do both? I assume so bc diff muscle groups but wondering so I don’t be goofing up.
But how? So are you in a calorie deficit or a surplus of calories? I want the same thing, muscle in lower body but keep my weight and gain strength in upper body. I need helpp
About 10 years ago, i tried this. I was around 42 at the time. I never wanted to get bulky. So out of curiosity i tried this method. We'd do super low rep 90% than 70 % of max weight. We were so weak at 1st. I believe we started around 100-125 !!! My goal was only 200lbs. Im short and was around 150lbs. My friend was about 6'3 230lbs. We we're both weak lol. Within two months( 15 minutes per day /5 days week) ,there was a gym at work, so we'd lift on one of our brakes. i maxed 220s the exact amount i forgot but it was over 220. My buddy who was super weak in the beginning got up to 265.. It works!!! I know these aren't huge numbers but from where we started?? It was pretty good.
what happens with nutrition in strenght traininig? for expample in a weighted calisthenics aproach. I need to go into a surplus or isnt necessary to gain strenght?
Please make a detailed video explaining the concept of strength how it can be increased and how it is related with food... Like can we gain strength just by eating any specific thing.. Request from INDIA..🇮🇳
Just filmed the strength part. Working on the edits. I expect it to be done early next week. I'll be researching more on the food part and have that soon too. Thanks for the feedback
In my case as a calisthenics guy i tried to apply what you said but going full velocity with resistance bands (to increase the resistance and difficulty of each exercise) on push ups.
So as a football player is the best strength type training for me speed strength or acceleration strength? Also does the m/s for either involve any concentric or eccentric movement? I have pulled my hamstring twice and thanks to you I have incorporated isometrics to strengthen it
The entire force-velocity curve should be used but it depends on how close you are to in-season. 1) For football, off-season should focus on building muscle and force (top of the curve). As the season get closer, you will begin to enter new phases that hone into the lower portions of the curve to train the new muscles for speed and acceleration. 2) The best one for you to focus on would be the weakest area on the curve when training a specific phase. (top, middle, bottom). 3) The m/s applies if you have a velocity based training device, like a "Bar Sensei." This device will tell you how fast you are moving concentrically 4) Good move on incorporating isometrics. That will definitely help. It's important that you remember how you go injured the first time. (running, jumping, slipping etc). That way you can strengthen the area by that activity coincides with the force-velocity curve. Keep in mind that not all injuries are weaknesses within the injured body part. Tightness and weakness in other areas of the body can cause an injury to occur. Therefore, its best to have a professional evaluate your flexibility and muscular imbalances from head to toe. In this manner, you may find a tight right ankle causes a left hamstring pull (not saying that's you...). That evaluation is VERY important to get done. Let me know how it all turns out. Good luck training
@@TrainAllSports my first hamstring pull was two weeks ago on my last track sprint my second pull was yesterday doing an acceleration deceleration wide receiver drill and yes I do have tight hamstrings and ankles which I consistently stretch but thank you I appreciate it
Kk tell me we want to increase punch power gaining weight is not a issue for me it is beneficial for me Then how we do? What kind of program will be good for me?
learn the proper timing and sequencing of the kinetic chain to punching. Ensure you have flexible muscle fascia to transfer all the energy generated from the groups through your arm.
is there a playlist? i just built my home gym and i used to workout was about 215 lbs in my eairly 20s stopped at 26 now im 31 255 lbs and have a belly lol looking to kill the belly and build pure strength
I have a few playlists. Tbh there a bit unorganized it this point. I never created a losing weight or a body recomposition playlist. Anything specific you want to know?
I'm a Middle distance Runner athlete and I want to get full body Super power endurance Strength that dosen't fatigue quickly and can last and also without gaining weight. For example I desperately want to run a 4 minute mile & be able to Bench 180. What worries me is gaining upper body muscle weight which will slow my mile time down and I need to have Slow - Medium muscle fibers. So I'm looking how to build full body strength hardcore endurance power muscle fibers without gaining weight. What Trainings I should do?
Age will play a factor in strength. Relatively, 180lbs is not much for a full grown man. But I dont know anyone who can lift a lot of weight and run a 4 minute mile. The best runners and strength athletes I've ever seen are military special forces. They train with insane high reps and run like horses by working at it non stop. Idk if that helps but that's the path I would start on.
@@TrainAllSports yes that's what I'm talking about I want to be like a muscular horse with speed, power and enduranc and the military special forces is hardcore all round and I'm up for that harcore Training, Ultimate transformation. Thanks for the awesome tip man, I'm gonna learn and train how they do along with working to obtaining Amazing Goals.
It's annoying because I usually have no idea how to programme it. And then I just plateau , because I don't know how to do training without size on accessory days.
Depends on your current goal. Alternating would maintain size and strength. If you want a lot more strength then stay heavy focused. If you want to put on mass then drop the weight and get a lot of volume.
Reps dont need to be high. The rep count depends on your desired sport/outcome. For instance, if your a high jumper or football player, reps would stay low. If your a basketball player, reps would be higher. You should be training in the rep range most often and most appropriate for the desired outcome.
@@TrainAllSports bro thank you your channel literally might change my life, all small things that I was looking for is here in your channel, I maybe watched half your videos yesterday amazing channel! if you can only make it less complicated you’d grab a bigger audience, I wish you best of luck!
So if play basketball will that confuse my body due to the specificity rule? Since it’s a lot of reps of shooting versus me in the gym trying to lift heavier
If you were to play basketball like the 3-point competition, specificity might cause some issues. However, developing strength without the bulk will build the necessary functional strength and athletic power for better vertical jumps, rebounds, and crossovers to "break others ankles." I don't believe the heavy loads will cause any specificity issues because the sport requires a lot bursts of energy and muscle activation. Both of which can be training with heavy loads. Keep in mind that athletics requires phases or cycles. For advanced athletes, as the season and off-season progress, the weightlifting program will also change and adapt to the athletes needs.
Should you be training to failure ever if you are focusing on strength alone ? Also, I heard less is more for strength. I generally see the most strength gains after not doing that exercise for awhile or longer rest periods. So, I would think if training to failure you need a much longer recovery time. Also, can I build strength in Bench and still do hypertrophy for all my other exercises ? I always training with High intensity to failure.
By focusing on strength training, you are adapting your nervous system. So depending on what other factors your have in your life that cause neurological stress, less could be more. Allowing your nervous system to rest could lead to gains if your sufficiently trained. If your new to strength training, doing less will most likely lead to slower gains. Personally, I know I'm burned out when I lose the ability to get excited.
@@TrainAllSports I'm not new to lifting. But, I've always focused on hypertrophy rather then strength, so my mind set was always every set to failure. For me this lead to decent gains, but not strength in certain exercises, specifically pressing. Thinking I should go to RPE of 8 or 9 instead of 10 if I want to be adding more weight. Thanks
You've got some incredible content here. Definitely subscribing, but would encourage you to change style to feel less like you're reading from an essay. Potential to be the top informative fitness channel out there
Great video best info! Can you give message me with a way I can contact you. It would be easier to get my questions easier. I have taken your info seriously and I have lost some weight and increased my strength! But now I cant lift any more weight like a Plateau. I lost some fat but still have extra skin. I’m vegetarian but eat a lot of vegan meals also. I hit the gym 3 times a week and jog once a week about 5 - 7 miles. How do I get shredded I have cut my calories but I can’t get below 170 lbs. I want to be lean and shredded around 155 lbs to 160 lbs and I’m 5”9 male what else can I do for can’t cut calories anymore because I will be to low in calories and have no energy thanks please help
It's really hard for me to answer this questions without a larger idea of your total lifestyle. I do not believe in cutting calories to get shredded for the exact reason you stated. LOW ENERGY! I have found that getting ripped requires more emphasis on developing fast-twitch muscle fibers over slow twitch. I would advise here to replace some of the long distance with sprints of 400m and lower.
Yes, but in the short term it has to do more with things like nutrition, being in a calorie deficit, and losing "muscle pump" then switching to strength training. Lower volume training does not have the need for as many calories because you won't be building a lot of muscle fibers. Over the long term, if you have lower volume, you should begin to lose bulk.
I would start with 5 sets. See how you progress for 4-6 weeks. If the progress is slow, lower the sets and add another day/week of lifting heavy loads.
And could you do a video explaining in a little bit more detail I see that you say for strength five reps or less but then how many sets and how many exercises per that muscle group so since I’ve watched your video I’ll do flat bench I’ll do five sets of five reps then I’ll do incline bench five sets of five reps then I’ll do decline bench five sets of five reps is that too much for the chest exercise because it except for you giving good solid information every time I’ve asked anybody about getting shredded they always give me this bodybuilding work out and tell you to eat a ton of protein that’s not what I’m looking for
The advice for you right now is to change up your routine as much as possible. 3 exercises on your chest is a lot of volume but make it heavier some days. Do anything from 1-5 reps. Basically, think of every variable and confuse your body. Reps, sets, time, heavy days, light days, routine, isometrics, concentric exercises are all examples of things that you can add or change that will benefit you. Your body will adapt and plateau if you are habitual in the weightroom. A really simple rule to follow is: if you aren't sore or tired the next day or day after, you need to change it up. I will do a follow up video on some of your questions. Thank you for all your comments!
I have also heard that if you wanted to lift light weights and do more reps as long as you’re in a calorie deficit you won’t get bulky either is that true
Any calorie deficit will cause you to lose mass (fat and muscle). Lifting light weights for high reps will add volume to your workouts. This could add bulk depending on your definition of "light weight" So, yes, you can still get bulky lifting light weight depending on your volume and intensity.
I have never seen anyone bulk up from calisthenics no matter how many reps you do. Bulking comes from resistance training. You may gain weight or some overall size but the probability that you will be bulky is very very low
@@paddygreen3266 When you say "both" do you mean building muscle size and muscular strength? If so, yes. however, I would cycle between high volume and low volume. That way the new muscle will also be trained to express strength (AKA, No pretty boy muscles)
You’re gonna get straight absolute strength. I do a lot of plyos on my own, and I do isometrics. And go to the gym also but do what my friend does. Let me tell you I am 30lbs lighter yet we lift the same weight sometimes I do more reps also. And on the compound exercises I take over. He is always shocked lol he was like you don’t even workout yet you lift more. I went to the gym for the first time a couple yrs benched 150 easily got it up to 185. At 158 now.
Exaggerated muscle volume would come from unbalanced workouts (like doing biceps all the time or never doing leg day). So to gain mass properly, you should always work your full body every week equally (aside from injury). I also should point out, a lot of people you see online are taking anabolic steroids which looks unnatural or exaggerated.
I may get a bit of flack for this BUT I've found that CrossFit is actually a good way to do this. Typically in CrossFit you see a lot of athletes with dad bods or pretty muscular dudes who aren't gorilla sized. Sometimes you get guys like me who are in the 150-160 pound range at 6'1" who are skinny as a rail. I'm not putting up power-lifter numbers, but just eating well and staying consistent I put nearly 100lbs on my deadlift, just as an example, in a few short months. Again, just one way. But if you want to get FREAKISHLY strong, I'd avoid it and stick to something like this. But its fun to get stronger than you thought you could be and also learn a bunch of other things too. But CrossFit isn't for everyone and I wouldn't begrudge someone for not doing it. It's a way to go, not THEE way to go.
I do wonder how long could an athlete continue making strength progress without gaining significant muscular size? As someone who’s been lifting weights for 1.5 years, I’d imagine training in the 5-rep range without bulking would result in rapid yet short-lived strength increase & very slight body recomposition (ie gain muscle & loss fat). This is a common phenomenon amongst new lifters called newbie gains. Let’s say an athlete weighs 60 kg and has never stepped foot in the gym his entire life, meaning he has very low neuromuscular efficiency. In just 3 months he probably would’ve maxed out his neuromuscular efficiency at his 60-kg frame and could no longer make strength gains at the same rate; had he committed to a proper bulk, this process could’ve probably lasted for 6 months instead of 3, and even after those 6 months, he would have to switch to an intermediate lifting program (increased volume for hypertrophy) since there’s only so much neuromuscular efficiency left to improve upon - at that point, muscle mass will become the primary determinant of strength. Perhaps your idea of gaining strength without gaining size is intended for young athletes to improve sport performance in the very short term, but in the long term I believe athletes should progressively overload on their compound lifts AND bulk during the off-season and then go on a cut 1 month before season starts. This way, they would gain significant strength while having gone through a more significant body recomposition via bulk & cut than eating at maintenance calories - in other words, they would own even more muscle mass and even less fat at the exact same body weight. Then throughout the season, they would focus on maintaining instead of gaining strength because lifting should take a backseat to sports practice for in-season athletes. Love to hear your thoughts on this, considering you have more experience in training athletes :))
Well, this works for me and I'm not a young athlete. If you just have to continue to change the stimulus with the same concepts. Your body will begin to get used to a routine every 4-6 weeks. You need to change the routine to continue to progress. But yes, at some point, a person will reach their genetic potential at their weight class. Mostly, everything will boil down to the individual athlete. What you said above, could be perfect for one person but terrible for another.
MUST KNOW: RUclips has decided that because this video ranks high on searches that it will display ads before the video plays. I do not receive any compensation for these advertisements. RUclips is making money off small creators and giving us 0% of the earnings. Please subscribe to this channel and other small creators who had ads played before their content. I intend to donate a generous portion of the earnings from my videos when I receive compensation. That is a much better option than RUclips taking 100% for themselves. Rant over. Thank you for your support!
Subscribed. utube sucks. Can't wait for others to catch up
Im putting you on my post on instagram
@@quadplyr13 thanks for the boost
subscribed 👍
This is underrated I learned a lot
Been getting that a lot. Thank you for the feedback. It keeps me motivated to continue to help
Cut reps and increased weight 3 weeks ago. Only negative is shoulder pain with bench and slight knee pain with squat. No prior joint issue. Sets 4-5; Reps 2-4.
Tough balance with the loading. Sometimes the pain is caused from your body adjusting to the load. Other times it's too much too quickly. Other times there is an underlying problem (technique, injury etc).
I’m gonna implement this, I’m 6’5 and look skinny even though I’m around 120kg. But I’m trying not gain anymore weight and just trying to get stronger
💀
awesome. How is it going?
Best way not to gain weight is to not be in a calorie surplus.
I've started working out when I was 12 I wanted to be like batman so I did
Strength training
Endurance runs
Calisthenics
Punching bag
And wrestling
But are you on orphan yet
Did it stunt your growth? I started at 14 and now 6'1 but my brothers are is 6'7.
@@billy77511 no he’s not, he’s on his smarts and martial arts
Maybe I should do a Batman strength? Like how to scale a wall? Idk my son likes grappling hooks...
i’m 6’0 and 14 years old and i did calisthenics, punching bag, endurance runs and now i’m bouta do strength training and wrestling soon
cleaner from gym like this
Can you make another video of same strength topic with videos of doing them🙏🏼.
And this video is absolutely awesome.
Yes! Thanks for the feedback
I want to start with heavy lifting low reps so I can finally get stronger without worrying about getting bulky. Then once I have the strength to lift myself (right now I'm pretty damn weak), I'm planning to switch to calisthenics. Is that a reasonable approach?
Once you go to calestetics, you will get weaker in terms of the weight you can lift unless you supplement with weight training. Think about your goals and what you want your body to do. High Force Developmemt = weight training. Strong movement patterns = calestetics. Ripped/Jacked= all exercise with quality diet and calorie control.
Finally a person said it you are. Awsome man
👊
Phenomenal content. Subscribed.
Yes , I've just finished a bulk 4 weeks (heavy weights)! now I've started strength weights for a fortnight.. This works for me, I'm 56 years old so my heavy weights have dropped to prolong longevity but my intensity hasn't.
I also box and do Trad archery so I train weights with that all in mind also.
I'm going to start by warming up really well..thank you for explaining I'm on the right path..
Hows it going since you watched the video?
Bro checked in on you and you didn’t respond :(
Thanks broo
You are a lifesaver♨
thanks for the feedback
I learned alot, thank you
Do you know what RPE is? (hint: it's hurting your performance) Check it out here: ruclips.net/video/ISpijowu_G4/видео.html
That was really a great video i liked it 😍
Thank you
I work as a plumber which is a workout in itself and then at night do lighter weight workouts with ultra high reps. 5lb clubbells, 10lb macebell workout, axe swinging for shoulder mobility and coordination, curl 30lb freewights three sets of 30 (starting 35lb next week) and rowing machine for 15-30 min with pushups and ring chinups every single day. Some mornings I also train with my 24" and 36" pipe wrenches and their offset weight has made my forearms like steel. Currently only 140lb but very very strong for my size and super agile for mid 40's.At first I felt I was over training but my body has adapted and now after many years of thus its like nothing and I have to mix it up a bit. The main thing is I enjoy and look forward to it and have gotten very strong without looking like a balloon animal body builder, an asthetic I deeply dislike.
I Hope you can anwser that
1. For example if i want stronger bench press when i get into heavy phase should i go to faliure in my sets?
2. And then do i treat my accessory excercices the same way?
3. Also do you have like sample training programme that i could even purchase?
This great information, thank you .
Get videos! I have looked for info like this forever. I have a question that I don’t think you answered. I’m a guy I want to get lean and strong no bulk. So you said 5 reps in the 80-90 percent of the one rep max correct? But how many set and how many exercises should be done on the muscle group. Please answer so that I don’t waste more time doing things wrong thank you
Thanks for the reply! You question is varies a lot depending on where you are during a training cycle. However, I would start with the traditional 5x5 method. 5 reps for 5 sets on big multi-joint lifts. For accessory lifts I wouldn't go overboard. 2-3 sets at 3-5 reps. Just keep in mind, the more volume, (# of total reps) the more likely your body will favor hypertrophy instead of a neuromuscular adaptation. It will vary for everyone. So, keep a log to find what works best for you. Hope that helps...
@@TrainAllSports great thank u very much
I’m pretty happy with the upper body mass I have now and I like how much strength I’ve gained in my upper body. I don’t want anymore upper body mass (can’t afford to buy so many new shirts 😂), but I still want to get stronger. I also still want a bit more lower body mass. Is that doable to do both? I assume so bc diff muscle groups but wondering so I don’t be goofing up.
you are right. 100% doable
But how? So are you in a calorie deficit or a surplus of calories? I want the same thing, muscle in lower body but keep my weight and gain strength in upper body. I need helpp
This makes so much sense 👏
thanks for the feedback
About 10 years ago, i tried this. I was around 42 at the time.
I never wanted to get bulky. So out of curiosity i tried this method. We'd do super low rep 90% than 70 % of max weight.
We were so weak at 1st. I believe we started around 100-125 !!!
My goal was only 200lbs. Im short and was around 150lbs. My friend was about 6'3 230lbs. We we're both weak lol.
Within two months( 15 minutes per day /5 days week) ,there was a gym at work, so we'd lift on one of our brakes. i maxed 220s the exact amount i forgot but it was over 220. My buddy who was super weak in the beginning got up to 265..
It works!!! I know these aren't huge numbers but from where we started?? It was pretty good.
This is Gold. Thanks
Thanks so much man love what you do to btw
Thank you
Thanks!
Is ther a part 2 to this video? What would be the total sets you would and rest periods you should do. How many times a week?
Good advice...thank you
No problem. Thanks for watching
Subscribed ❣️
Would you eat in a caloric surplus or at maintenance level for this style of training? Is it possible to gain this strength on a cut?
what happens with nutrition in strenght traininig? for expample in a weighted calisthenics aproach. I need to go into a surplus or isnt necessary to gain strenght?
Please make a detailed video explaining the concept of strength how it can be increased and how it is related with food...
Like can we gain strength just by eating any specific thing..
Request from INDIA..🇮🇳
Just filmed the strength part. Working on the edits. I expect it to be done early next week. I'll be researching more on the food part and have that soon too. Thanks for the feedback
Is training heavy 2 days a week and 1 day a week training velocity a good plan
I don’t want huge legs…. I don’t wanna have to buy 50 pairs of jeans for when my legs are getting bigger
Dude, that is the worst. All the sudden a new hole in the groin and $50 bucks out the window 🤣
In my case as a calisthenics guy i tried to apply what you said but going full velocity with resistance bands (to increase the resistance and difficulty of each exercise) on push ups.
So as a football player is the best strength type training for me speed strength or acceleration strength? Also does the m/s for either involve any concentric or eccentric movement? I have pulled my hamstring twice and thanks to you I have incorporated isometrics to strengthen it
The entire force-velocity curve should be used but it depends on how close you are to in-season.
1) For football, off-season should focus on building muscle and force (top of the curve). As the season get closer, you will begin to enter new phases that hone into the lower portions of the curve to train the new muscles for speed and acceleration.
2) The best one for you to focus on would be the weakest area on the curve when training a specific phase. (top, middle, bottom).
3) The m/s applies if you have a velocity based training device, like a "Bar Sensei." This device will tell you how fast you are moving concentrically
4) Good move on incorporating isometrics. That will definitely help. It's important that you remember how you go injured the first time. (running, jumping, slipping etc). That way you can strengthen the area by that activity coincides with the force-velocity curve. Keep in mind that not all injuries are weaknesses within the injured body part. Tightness and weakness in other areas of the body can cause an injury to occur. Therefore, its best to have a professional evaluate your flexibility and muscular imbalances from head to toe. In this manner, you may find a tight right ankle causes a left hamstring pull (not saying that's you...). That evaluation is VERY important to get done.
Let me know how it all turns out. Good luck training
@@TrainAllSports my first hamstring pull was two weeks ago on my last track sprint my second pull was yesterday doing an acceleration deceleration wide receiver drill and yes I do have tight hamstrings and ankles which I consistently stretch but thank you I appreciate it
thanks man, i cant say i fully believe you or agree with you, but I'm gonna give it a shot.
No problem. I would love to see you follow up with me after 6 weeks of trying it. Have fun!
AimMadd It's been more than six weeks, so he's waiting for an update.
@@JohnSmithAnythingChannel I'll send one in
@@JohnSmithAnythingChannel and it works
@@TrainAllSports bro... This stuff works
Thanks. I want to hear more info on the Isometic part?
Sounds good. I'll start working on it for you
Here you go... ruclips.net/video/j7zg1IlN_ss/видео.html
Well done!
I went from 145 bench to 225 in 1 month
INSERT gif. FROM "Wayne's World", We're_not_worthy
Got damn, how?
Could you share your training programme?
6:58 Gary Oldman really wants that 5th element
Can u describe this in simpler terms? Can this be done with limited equipment?
Kk tell me we want to increase punch power gaining weight is not a issue for me it is beneficial for me
Then how we do? What kind of program will be good for me?
learn the proper timing and sequencing of the kinetic chain to punching. Ensure you have flexible muscle fascia to transfer all the energy generated from the groups through your arm.
is there a playlist? i just built my home gym and i used to workout was about 215 lbs in my eairly 20s stopped at 26 now im 31 255 lbs and have a belly lol looking to kill the belly and build pure strength
I have a few playlists. Tbh there a bit unorganized it this point. I never created a losing weight or a body recomposition playlist. Anything specific you want to know?
I'm a Middle distance Runner athlete and I want to get full body Super power endurance Strength that dosen't fatigue quickly and can last and also without gaining weight. For example I desperately want to run a 4 minute mile & be able to Bench 180. What worries me is gaining upper body muscle weight which will slow my mile time down and I need to have Slow - Medium muscle fibers. So I'm looking how to build full body strength hardcore endurance power muscle fibers without gaining weight. What Trainings I should do?
Age will play a factor in strength. Relatively, 180lbs is not much for a full grown man.
But I dont know anyone who can lift a lot of weight and run a 4 minute mile. The best runners and strength athletes I've ever seen are military special forces. They train with insane high reps and run like horses by working at it non stop. Idk if that helps but that's the path I would start on.
@@TrainAllSports yes that's what I'm talking about I want to be like a muscular horse with speed, power and enduranc and the military special forces is hardcore all round and I'm up for that harcore Training, Ultimate transformation.
Thanks for the awesome tip man, I'm gonna learn and train how they do along with working to obtaining Amazing Goals.
It's annoying because I usually have no idea how to programme it. And then I just plateau , because I don't know how to do training without size on accessory days.
Starting with the force velocity curve will help
BROTHER I JUST WANT TO ASK ABOUT HOW MUCH SETS SHOULD BE DONE IN 3-5 REPETITIONS😅
The same amount 3-5 sets of 3-5 reps
what they said is good to start.
Invaluable tips detected.
Thanks
For basketball, should i then alternate every workout between heavy sets and lighter sets?
Depends on your current goal. Alternating would maintain size and strength. If you want a lot more strength then stay heavy focused. If you want to put on mass then drop the weight and get a lot of volume.
@@TrainAllSports thanks a lot
If we are doing in High velocity then the Reps should also be high…. Right????
Reps dont need to be high. The rep count depends on your desired sport/outcome. For instance, if your a high jumper or football player, reps would stay low. If your a basketball player, reps would be higher. You should be training in the rep range most often and most appropriate for the desired outcome.
I really don’t understand the velocity training do I just lower the weight and do it as fast as I can?
Yeah but you need to measure the acceleration or top speed to know what system your training in
@@TrainAllSports bro thank you your channel literally might change my life, all small things that I was looking for is here in your channel, I maybe watched half your videos yesterday amazing channel! if you can only make it less complicated you’d grab a bigger audience, I wish you best of luck!
So if play basketball will that confuse my body due to the specificity rule? Since it’s a lot of reps of shooting versus me in the gym trying to lift heavier
If you were to play basketball like the 3-point competition, specificity might cause some issues. However, developing strength without the bulk will build the necessary functional strength and athletic power for better vertical jumps, rebounds, and crossovers to "break others ankles." I don't believe the heavy loads will cause any specificity issues because the sport requires a lot bursts of energy and muscle activation. Both of which can be training with heavy loads. Keep in mind that athletics requires phases or cycles. For advanced athletes, as the season and off-season progress, the weightlifting program will also change and adapt to the athletes needs.
Should you be training to failure ever if you are focusing on strength alone ? Also, I heard less is more for strength. I generally see the most strength gains after not doing that exercise for awhile or longer rest periods. So, I would think if training to failure you need a much longer recovery time. Also, can I build strength in Bench and still do hypertrophy for all my other exercises ? I always training with High intensity to failure.
By focusing on strength training, you are adapting your nervous system. So depending on what other factors your have in your life that cause neurological stress, less could be more. Allowing your nervous system to rest could lead to gains if your sufficiently trained. If your new to strength training, doing less will most likely lead to slower gains. Personally, I know I'm burned out when I lose the ability to get excited.
@@TrainAllSports I'm not new to lifting. But, I've always focused on hypertrophy rather then strength, so my mind set was always every set to failure. For me this lead to decent gains, but not strength in certain exercises, specifically pressing. Thinking I should go to RPE of 8 or 9 instead of 10 if I want to be adding more weight. Thanks
i'm trying to build muscle size so im here to see how NOT to train. XD
You've got some incredible content here. Definitely subscribing, but would encourage you to change style to feel less like you're reading from an essay. Potential to be the top informative fitness channel out there
Thanks for the input. I have changed up the style dramatically since I posted this. Lmk your opinions on my newest video. It's more entertaining
can I do heavy sets and heavy weight then switch to little bit lighter weight and start lifting as fast as I can for making me more explosive?
Yes. Look at the french contrast method. If you add body weight on top the of the lifting, it will help too. Good question!
Great video best info! Can you give message me with a way I can contact you. It would be easier to get my questions easier. I have taken your info seriously and I have lost some weight and increased my strength! But now I cant lift any more weight like a Plateau. I lost some fat but still have extra skin. I’m vegetarian but eat a lot of vegan meals also. I hit the gym 3 times a week and jog once a week about 5 - 7 miles. How do I get shredded I have cut my calories but I can’t get below 170 lbs. I want to be lean and shredded around 155 lbs to 160 lbs and I’m 5”9 male what else can I do for can’t cut calories anymore because I will be to low in calories and have no energy thanks please help
It's really hard for me to answer this questions without a larger idea of your total lifestyle. I do not believe in cutting calories to get shredded for the exact reason you stated. LOW ENERGY! I have found that getting ripped requires more emphasis on developing fast-twitch muscle fibers over slow twitch. I would advise here to replace some of the long distance with sprints of 400m and lower.
Can you "debulk" by switching from hypertrophy to strength training?
Yes, but in the short term it has to do more with things like nutrition, being in a calorie deficit, and losing "muscle pump" then switching to strength training. Lower volume training does not have the need for as many calories because you won't be building a lot of muscle fibers. Over the long term, if you have lower volume, you should begin to lose bulk.
Someone help me, I feel like I don’t understand. Does the graph say pick a weight you can do 1 rep max on? And then pick slightly lower weight?
3 weeks ago I was benching 185 easy now I'm struggling 😫 😩 😪
You'll be good. Use some of my advice and you'll get it back quickly
What about sets? If I'm using the high weight method how many sets should I do per each exercise?
I would start with 5 sets. See how you progress for 4-6 weeks. If the progress is slow, lower the sets and add another day/week of lifting heavy loads.
@@TrainAllSportsGot it, thanks!
And could you do a video explaining in a little bit more detail I see that you say for strength five reps or less but then how many sets and how many exercises per that muscle group so since I’ve watched your video I’ll do flat bench I’ll do five sets of five reps then I’ll do incline bench five sets of five reps then I’ll do decline bench five sets of five reps is that too much for the chest exercise because it except for you giving good solid information every time I’ve asked anybody about getting shredded they always give me this bodybuilding work out and tell you to eat a ton of protein that’s not what I’m looking for
The advice for you right now is to change up your routine as much as possible. 3 exercises on your chest is a lot of volume but make it heavier some days. Do anything from 1-5 reps. Basically, think of every variable and confuse your body. Reps, sets, time, heavy days, light days, routine, isometrics, concentric exercises are all examples of things that you can add or change that will benefit you. Your body will adapt and plateau if you are habitual in the weightroom. A really simple rule to follow is: if you aren't sore or tired the next day or day after, you need to change it up.
I will do a follow up video on some of your questions. Thank you for all your comments!
Saw a guy lifting 50kg and was 60kg and 5'11 also he was skinny
Its amazing
I have also heard that if you wanted to lift light weights and do more reps as long as you’re in a calorie deficit you won’t get bulky either is that true
Any calorie deficit will cause you to lose mass (fat and muscle). Lifting light weights for high reps will add volume to your workouts. This could add bulk depending on your definition of "light weight" So, yes, you can still get bulky lifting light weight depending on your volume and intensity.
I'm starting doing very high reps calisthenics but I dont want to bulk up, what do I do ?
I have never seen anyone bulk up from calisthenics no matter how many reps you do. Bulking comes from resistance training. You may gain weight or some overall size but the probability that you will be bulky is very very low
@@TrainAllSports ok so I will have endurance gains
Would you apply this type of training to a fighter who is trying to stay with in a specific weight class?
can someone train both at the same time similar to a westside style
yes, 100%
@@paddygreen3266 When you say "both" do you mean building muscle size and muscular strength? If so, yes. however, I would cycle between high volume and low volume. That way the new muscle will also be trained to express strength (AKA, No pretty boy muscles)
What about plyometrics for strength without gaining weight?
You’re gonna get straight absolute strength. I do a lot of plyos on my own, and I do isometrics. And go to the gym also but do what my friend does. Let me tell you I am 30lbs lighter yet we lift the same weight sometimes I do more reps also. And on the compound exercises I take over. He is always shocked lol he was like you don’t even workout yet you lift more. I went to the gym for the first time a couple yrs benched 150 easily got it up to 185. At 158 now.
I want to become heavier but i dont want exagerd muscle volume
I want to become strong and dense
Exaggerated muscle volume would come from unbalanced workouts (like doing biceps all the time or never doing leg day). So to gain mass properly, you should always work your full body every week equally (aside from injury). I also should point out, a lot of people you see online are taking anabolic steroids which looks unnatural or exaggerated.
This guy has never lifted heavy in his life.
😂
How should i be eating??
I'll make a new video on this topic shortly. Thanks for the input
Or you could run a strength program. This guy make it sound like putting on mass is easy.
I have never met a serious athlete who couldn't put on mass if they focused on it.
heavy weight
Supeerrrrrrrrrr I wanna be beat bad
Said about workouts not people's 😂😂
No sure what's happening here...
What he just said made me jacked i swear 😂
😮
You seem very incite full, but your explanation is too complicated for me understand what you trying to say about the "1 rep max" phrase
Just let me know what you need. I'll break it down
I may get a bit of flack for this BUT I've found that CrossFit is actually a good way to do this. Typically in CrossFit you see a lot of athletes with dad bods or pretty muscular dudes who aren't gorilla sized. Sometimes you get guys like me who are in the 150-160 pound range at 6'1" who are skinny as a rail. I'm not putting up power-lifter numbers, but just eating well and staying consistent I put nearly 100lbs on my deadlift, just as an example, in a few short months.
Again, just one way. But if you want to get FREAKISHLY strong, I'd avoid it and stick to something like this. But its fun to get stronger than you thought you could be and also learn a bunch of other things too. But CrossFit isn't for everyone and I wouldn't begrudge someone for not doing it. It's a way to go, not THEE way to go.
I'm going to start with a nap...
Heavy loads and once i am strong enough transition to faster lifting
Yes, especially as you progress to an in season protocol. Otherwise, do a cycle of faster lifting then progress back to heavy loads again.
I do wonder how long could an athlete continue making strength progress without gaining significant muscular size? As someone who’s been lifting weights for 1.5 years, I’d imagine training in the 5-rep range without bulking would result in rapid yet short-lived strength increase & very slight body recomposition (ie gain muscle & loss fat). This is a common phenomenon amongst new lifters called newbie gains.
Let’s say an athlete weighs 60 kg and has never stepped foot in the gym his entire life, meaning he has very low neuromuscular efficiency. In just 3 months he probably would’ve maxed out his neuromuscular efficiency at his 60-kg frame and could no longer make strength gains at the same rate; had he committed to a proper bulk, this process could’ve probably lasted for 6 months instead of 3, and even after those 6 months, he would have to switch to an intermediate lifting program (increased volume for hypertrophy) since there’s only so much neuromuscular efficiency left to improve upon - at that point, muscle mass will become the primary determinant of strength.
Perhaps your idea of gaining strength without gaining size is intended for young athletes to improve sport performance in the very short term, but in the long term I believe athletes should progressively overload on their compound lifts AND bulk during the off-season and then go on a cut 1 month before season starts. This way, they would gain significant strength while having gone through a more significant body recomposition via bulk & cut than eating at maintenance calories - in other words, they would own even more muscle mass and even less fat at the exact same body weight. Then throughout the season, they would focus on maintaining instead of gaining strength because lifting should take a backseat to sports practice for in-season athletes.
Love to hear your thoughts on this, considering you have more experience in training athletes :))
Well, this works for me and I'm not a young athlete. If you just have to continue to change the stimulus with the same concepts. Your body will begin to get used to a routine every 4-6 weeks. You need to change the routine to continue to progress. But yes, at some point, a person will reach their genetic potential at their weight class.
Mostly, everything will boil down to the individual athlete. What you said above, could be perfect for one person but terrible for another.
One more reason is if you below 5'10 gaining size will make you look like a dwarf. People below 5'9 should for the lean build.
I’m exactly 5’9 175cm will I look weird if I bulk?
@@abdibakr1959 nah not if you lean bulk.
Dude, you wasted 2 minutes saying almost nothing of worth, just introducing us to the video basically.
1:56 with out getting BUKLY
Lol. I'm a terrible speller. I'm surprised I only have a few comments about it.
I wanna be a strong woman 😤so that no one can ***k me up 🗿
oh 😮
slow twitch muscle fibers cant be for strength
Without getting bukly 😅
I never won a spelling bee...
#Bukly
Haha. Those spelling mistakes will be sprinkled in from time to time because I'm just simply bad at checking spelling.
BUKLY
I'm terrible at spelling and checking spelling. So many more Easter Eggs to find