[0:00] hey folks dr. Mike here for Renaissance
[0:02] period ization let's talk about strength
[0:06] training versus size training the match
[0:09] of the century Jake a lot of folks think
[0:12] these are the same you ask someone what
[0:14] they're training for they'll say all to
[0:15] get like bigger and stronger and there's
[0:17] a ton of overlap there's not exact
[0:19] overlap especially as you become more
[0:21] advanced it pays to know the difference
[0:24] between these two and perhaps pursue
[0:26] them separately even if you want in the
[0:28] end to be as big and strong as possible
[0:30] so here's we're gonna talk about today
[0:32] first aren't size and strength training
[0:34] the same we'll see that they're not
[0:36] right then we're going to talk about
[0:38] some differences between strength
[0:40] training and size training notably
[0:42] differences in loading how much weight
[0:43] you're using differences in volume
[0:45] differences in how you progress over the
[0:48] weeks differences in optimal frequencies
[0:51] of training and the undulation of how
[0:54] many hard workouts versus easier
[0:55] workouts you have and if you're thinking
[0:57] what the hell is easier workouts well
[0:59] then your hypertrophy trainer because
[1:00] there's no such thing really but for
[1:02] strength training you're like oh use
[1:03] your workouts that makes sense
[1:04] automatically we have a difference right
[1:05] there
[1:06] exercise selection differences between
[1:08] the two approaches for optimal results
[1:10] and then we're gonna talk about how to
[1:12] get the best of both and there are some
[1:15] really good ways to do that at the end
[1:17] we'll wrap it up with some simple
[1:18] take-home points let's get started so
[1:20] aren't size and strength training really
[1:23] just the same they are very similar okay
[1:26] but they are not the same optimized
[1:30] strength training looks a little bit
[1:32] different than optimized size training a
[1:36] really quick anecdotal piece of evidence
[1:38] and it's not act only small at your
[1:40] static Dodoma technical sense is the
[1:43] fact that bodybuilders at a high level
[1:45] professionals and power lifters at high
[1:49] level professionals don't train the same
[1:51] yes they both training gyms yes they
[1:54] both use barbells but the differences
[1:56] are G really massive if you've been in a
[2:00] gym for longer than a few months you
[2:02] could start to tell them apart not just
[2:03] in their appearance but how they train
[2:04] maybe there's something to that and
[2:06] they're really absolutely is so let's
[2:09] find out what there is to it and start
[2:10] with the most
[2:11] obvious loading differences basic
[2:14] strength when we have sports science
[2:15] called basic strength the fundamental
[2:17] ability to produce force not peaked for
[2:19] competition which is like sets of 1 2 3
[2:21] rep so the basic foundational getting
[2:23] stronger and stronger type of training
[2:24] is best done in roughly 3 to 6 rep range
[2:28] per set ok it's so like sets of 3 sets
[2:31] of 5 sets of 6 stuff like that that
[2:33] those sets build basic strength the best
[2:35] right however overall hypertrophy
[2:38] overall hypertrophy not the kind of a
[2:41] per trophy that translates to strength
[2:42] the best which we'll get into later
[2:43] overall hypertrophy is actually best
[2:45] stimulated in the 5 to 30 rep range
[2:48] right when I used to be a power lifter
[2:50] and I was dabbling in some hypertrophy
[2:51] training I would do dumbbell presses 4
[2:53] sets of 20 and my powerlifting buddies
[2:55] correctly were like dude what are you
[2:56] doing like that's not gonna make you
[2:57] stronger and fundamentally they had a
[3:00] really really good point if it was gonna
[3:01] make me stronger it was gonna take
[3:02] months to convert that new size
[3:04] neurologically into the ability to use
[3:06] it for strength there's a big difference
[3:08] there right so if you train 4 sets of 3
[3:11] to 6 you get your best strength results
[3:12] if you train 4 sets of 5 to 30 reps
[3:14] close to failure you get your best size
[3:16] results gee-whiz I'm no mathematician
[3:18] it's a really small overlap you can do
[3:20] sets of 5 you can do sets of 6 and
[3:23] that's it ok you have two types of sets
[3:26] - dude - rapper not even ranges to
[3:28] specific numbers of reps you can do and
[3:29] that's all the optimal overlap really is
[3:32] at the end of the day that's not that
[3:34] great right so can you train 4 sets of 5
[3:36] and 6 and get a decent measure of
[3:38] hypertrophy shake yes your variation is
[3:40] gonna be very low so after a while your
[3:41] results are gonna suck because you're
[3:42] not mixing it up enough but
[3:43] fundamentally you're just missing out on
[3:45] a lot right so I'm gonna be like why
[3:46] don't you do sets at and someone's like
[3:49] why don't you do sets of 3 to get even
[3:50] more peak strength relative to what you
[3:52] have now yeah well I kind of want both
[3:54] but it's a very very tiny overlap in
[3:56] sort of that's not the greatest thing in
[3:58] the world right we can do better if
[3:59] we're gonna optimally get for
[4:00] hypertrophy where this whole thing we're
[4:02] just not using right it's like it's
[4:04] almost like here you know I'm dieting
[4:06] still because of the food analogies it's
[4:08] like going to an all-you-can-eat like
[4:10] super incredible buffet and you're on a
[4:12] like a clean food only diet and you're
[4:13] like I'm having fish and chicken like
[4:16] bland like it was white rice like is
[4:19] they happen to have that at the buffet
[4:20] but they also have 50 trillion other
[4:21] things you know maximize your buffet
[4:23] experience
[4:23] don't go there a diet can you sure if
[4:26] you're gonna maximize your diet stay at
[4:28] home you don't have a little smells
[4:28] distracting you so on and so forth just
[4:30] the same the strength rep ranges for
[4:32] here I perturb your brain just tiny
[4:34] overlap but it's really large it's way
[4:36] over there and truthfully if you stick
[4:40] to the five to six reps negative that's
[4:42] a five in sets of six you're just sort
[4:43] of in that general range or good for
[4:45] both I would bet and there are some good
[4:49] studies confirming this and certainly
[4:51] almost every bodybuilder can tell you
[4:53] this if you really try for extended
[4:56] periods of time to get all of the same
[4:59] hypertrophy volume from just sets of
[5:01] five to six never doing sets of eight or
[5:03] ten or twenty then the fatigue
[5:05] accumulates are really fast and really
[5:08] messes you up
[5:09] so even if you get pretty good or close
[5:12] to optimal short-term hypertrophy
[5:14] results doing let's say sets of six and
[5:15] great short-term strengths results you
[5:17] can't keep that going in the hyper tree
[5:19] front so because the volumes are too
[5:21] high for those low rap numbers for a
[5:23] month or two it can work but it's not
[5:25] sustainable which is also why basically
[5:27] nobody trains like that so we got some
[5:29] problems there are some differences if
[5:31] you want the best of one or the other
[5:33] there's gonna have to be a little bit of
[5:34] a fork in the road next up is volume
[5:37] strength training is really fatiguing
[5:40] per set especially sets of three and
[5:42] four right which are great for strength
[5:44] development they beat you up more per
[5:46] set than like sets of ten or something
[5:48] like that especially overtime joint
[5:50] fatigue and how people feel
[5:51] psychologically it's really really
[5:53] really tough training right at the same
[5:57] sort of thought process is strength
[6:00] training sort of beats you up more per
[6:02] set but in order to your best of
[6:05] strength training the amount of total
[6:07] fatigue you can have at any one time
[6:09] needs to be lower you need a high degree
[6:12] of preparedness you can come into the
[6:14] gym and I approach of your training
[6:16] program and be pretty tired pretty
[6:18] messed up but just grind and get great
[6:20] results for strength you have to be on
[6:22] right there are weights that if you're
[6:25] even somewhat fatigued you simply can't
[6:27] live for any reps anymore okay
[6:29] you were doing them for such a fore last
[6:30] week you got too much fatigue now
[6:31] instance of one it's just
[6:33] Hannibal right so at the same time while
[6:35] strength training fatigues you more
[6:37] percent it actually is optimal for you
[6:41] to never do with that many sets of it
[6:43] because strength training isn't
[6:44] optimized at high levels of fatigue that
[6:46] that many sets bring in right on the
[6:49] other hand hypertrophy training doesn't
[6:52] generate a ton of fatigue per set right
[6:54] which is which is great because you can
[6:57] do a lot of it but it doesn't also
[7:00] require rights it doesn't also require a
[7:02] high degree of preparedness so not only
[7:05] can is the fatigue allow you to get more
[7:08] productive sets in but also you can get
[7:10] even more fatigue because you don't have
[7:12] to be spot-on for I purchase between to
[7:14] work well you can be pretty fatigued and
[7:15] it still works are a great so
[7:17] essentially hypertrophy sees higher
[7:20] stimuli with way higher volumes and
[7:22] strength training or does and the result
[7:24] to get a little bit technical real quick
[7:25] from volume landmarks and you can google
[7:27] all the stuff just google hypertrophy is
[7:30] route al guide and you'll just go right
[7:33] to the RP website and read of all the
[7:34] stuff but basically your maximum
[7:37] adaptive volume which is the volume at
[7:40] which on average you grow the most for
[7:42] strength training is often at what is
[7:45] somewhere between the maintenance volume
[7:47] and the minimum effective volume by the
[7:49] way that means it's Ungerman and
[7:50] effective volume all hypertrophy
[7:52] training so to put this as an example
[7:54] something like eight sets of quad work
[7:57] per week on a strength program is like a
[8:00] lot of work and that's like full-on well
[8:03] into that you know maximum to have two
[8:05] volume that's and meat potatoes work
[8:07] where on the other hand that might just
[8:09] be a little bit above what maintains
[8:11] your quads for hypertrophy and something
[8:14] like sixteen sets of quads for that same
[8:17] person is totally possible and close to
[8:19] optimal for muscle growth but sixteen
[8:21] would just not even be survivable for a
[8:23] week on strength training there's a huge
[8:25] discordance there the optimal volume for
[8:27] strength training is here the optimal
[8:29] volume for hypertrophy training is here
[8:30] and if you try to mix the two there's
[8:32] gonna be some middle ground in which
[8:34] you're not getting the best of either
[8:36] one right and the reality there is that
[8:38] for best results you probably really
[8:40] can't
[8:41] both optimally at the same time
[8:44] progression differences this one's super
[8:46] straightforward intensity loading
[8:50] progression is everything in strength so
[8:54] you get stronger not by doing more sets
[8:56] of 200 pounds you will put on some
[8:59] muscle and your work capacity will go
[9:00] off and that's nice and it will make you
[9:01] stronger for a while but not optimally
[9:03] this is the least rocket science shit
[9:05] I'll ever say it you get stronger by
[9:08] putting more weight on the bar it's
[9:09] crazy I know right so you get stronger
[9:11] going 200 210 220 230 you know over time
[9:14] maybe not on each week but when you are
[9:17] asked for key you have to present a
[9:19] bigger stimulus and strength training
[9:20] where is that bigger gonna come from is
[9:22] it going to be more reps is it going to
[9:24] be more sets
[9:25] no no it's almost always mostly going to
[9:28] be increases in load on the other hand
[9:31] for hypertrophy training doing more reps
[9:34] grows more muscle doing more load grows
[9:37] more muscle and doing more sets really
[9:39] grows more muscle but if you start at
[9:41] your minimum effective volume the fewest
[9:43] number of sets it takes to grow the
[9:44] distance to your maximum recoverable
[9:47] volume is there really high it can be
[9:49] like 10 sets per muscle group different
[9:51] and you slowly work from your minimum
[9:53] effective and you add one set here this
[9:55] week to next week
[9:57] zero the week after they start how
[9:58] you're recovering 2 again 1 again and
[10:01] then all of a sudden you've traversed a
[10:03] huge progression and set numbers and
[10:05] that got you a lot of growth that does
[10:07] not work very well for strength because
[10:09] your fatigue or what was it and you'll
[10:10] do a whole lot of nothing and why the
[10:12] hell you adding sets to begin with
[10:14] you get fundamentally the most strong by
[10:16] adding load so reach this question if
[10:19] we're trying to really do both at the
[10:20] same time you know should I add for
[10:22] example 15 pounds to the bar but zero
[10:26] sets next week or should I add 5 pounds
[10:29] to the bar but add a whole set next week
[10:31] same amount of total fatigue increase
[10:33] same amount of stimulus generally one
[10:36] stimulates much more strength adaptation
[10:38] one much more hypertrophy so they're
[10:40] adding 15 pounds definitely the right
[10:42] choice for strength in this example but
[10:44] the 5 pounds in one set probably the
[10:46] right choice for hypertrophy now and in
[10:48] 15 pounds will add hypertrophy it it's
[10:50] good but not the best the best
[10:52] hypertrophy probably come
[10:53] from raising volumes quite a bit
[10:54] sometimes raising repetitions but
[10:56] raising the load a little bit more
[10:58] slowly because you want to build high
[11:00] volumes of growth you want to do a lot
[11:02] of training and only increase as much as
[11:04] needed to keep the sets challenging
[11:06] whereas with strength training you're
[11:08] trying to increase as a matter of course
[11:09] that the whole reason you're there is to
[11:11] try to put more load on the bar in
[11:13] hypertrophy training it's a tool in
[11:15] strength training it's everything
[11:16] so for this fundamental reason either
[11:23] really bias load increases or really
[11:25] bias your volume increases at the
[11:28] expense of as much load as you could
[11:29] increase it's either one of the other or
[11:31] something in between you can't have
[11:33] everything of both interestingly enough
[11:35] in advanced strength training you'll
[11:37] even have plans which are quite good
[11:39] which do something like five sets per
[11:41] week four sets per week three sets per
[11:43] week while the load really goes up
[11:45] really fast it'd be like 5 by 5 4 by 4 3
[11:48] by 3 great strength progression but then
[11:51] decrease and weekly volume causes
[11:53] arguably no hypertrophy at all or even
[11:57] sometimes a slight degree of a sort of
[11:59] temporary atrophy so you can make a
[12:01] weight class have your best performance
[12:03] ever and then rebuild some muscle
[12:04] absolutely a thing if you do an advanced
[12:06] plan like that there's no way you're
[12:08] getting muscle growth out of it you
[12:09] definitely can't have both at the same
[12:11] time what about frequency and undulation
[12:14] here's the deal in hypertrophy training
[12:16] you need the local muscle to be healed
[12:19] to do another good job of training again
[12:21] and you don't even need the joints and
[12:22] connective tissues to heal completely
[12:23] because if you train heavy on Monday for
[12:26] example sets of five to ten on Tuesday
[12:28] you can do the same exercise four sets
[12:30] of ten to twenty and you're probably not
[12:32] gonna get hurt and you probably gonna
[12:33] get a good hypertrophy stimulus because
[12:34] the muscle is healed and the joints are
[12:36] like healed enough connective tissues
[12:37] healed enough but because you're
[12:38] dropping the load you're reducing how
[12:41] much weight you're lifting you're not
[12:42] really at risk of much of anything on a
[12:45] Wednesday for example right after that
[12:47] Tuesday you can again do sets of ten to
[12:49] 20 but just switch up the exercise and
[12:51] all of a sudden you're hitting different
[12:52] parts of the muscle different parts of
[12:54] the joint and everything's fine
[12:55] and then Friday you might do sets of
[12:56] twenty to thirty again your muscle has
[12:58] recovered each time your joint
[13:00] significant issues if not but that's
[13:01] that's the twenty to thirty they don't
[13:02] even they're too light to beat up your
[13:04] joints to connective tissues the
[13:05] thing heals by the end of the week and
[13:07] the next week you restart that
[13:08] progression so with hypertrophy training
[13:10] you can squash a lot of Highly Effective
[13:12] stimulative training many times in the
[13:15] week and as long as the muscle is
[13:16] recovering neither are the joints
[13:18] connective tissues tissues beat up as
[13:20] much because the rep ranges are on
[13:21] average or higher that loads are lower
[13:23] but also you don't need them completely
[13:25] healed at all times or even close with
[13:27] strength training it's very much the
[13:29] opposite stimulative sessions for them
[13:32] to actually cause strength improvement
[13:34] you need much fuller recovery then you
[13:37] do for hypertrophy training right if you
[13:40] do extra sessions on top of those
[13:41] they're not super useful right as far as
[13:45] you know getting you results they might
[13:47] be useful for enhancing technique and
[13:49] strength but they're not exactly pushing
[13:51] their strength along and they're
[13:52] certainly not pushing our Jaffee long
[13:53] what would that look like so for example
[13:55] a better strength sort of weekly
[13:57] undulated pattern would be on Monday
[13:59] doing like sets of 2 to 4 reps at a nine
[14:01] RPE really really tough really really
[14:03] heavy Wednesday new sets of four to six
[14:04] reps still strength this time at an 8 RP
[14:07] it's a more volume less loading and less
[14:10] relative intensity so you can you know
[14:11] you really messed it up on Monday on
[14:13] Wednesday you really put in some good
[14:14] work to continue to make that
[14:16] progression Friday there's no way you're
[14:18] doing hard training in this example at
[14:20] least for this advanced lifter you might
[14:22] do sets of 2 to 4 again but at a 6 RPE
[14:24] leak you basically doing the same loads
[14:26] you did Wednesday for 4 to 6 but now
[14:28] you're doing 4 sets 2 to 4 and even
[14:29] maybe lighter loads this allows you good
[14:31] practice on the bar put some weight on
[14:32] your back still trains the nervous
[14:34] system doesn't cause a tiny bit of
[14:36] hypertrophy at all it isn't directly
[14:38] enhance strength either so in this
[14:40] example you have to stimulate of
[14:42] strength sessions per week fundamentally
[14:43] in one recovery session to get ready for
[14:45] next week whereas in the hypertrophy
[14:47] example you have 4 stimulative
[14:49] hypertrophy sessions you can't really do
[14:52] the same heart training frequency for
[14:55] both ok if you try to have an optimal
[14:58] hypertrophy training frequency and you
[15:00] try to do strength that many times you
[15:01] will burn in the Sun you last out two
[15:05] and a half weeks and you'll fall apart
[15:06] like mr. Potato Head on the other hand
[15:08] if you try to get maximum hypertrophy
[15:10] results training only as hard as your
[15:12] strength training is often training hard
[15:14] as often as your strength training would
[15:15] dictate then your training like at a
[15:17] decent frequency but nothing to write
[15:18] home about and you're gonna be
[15:19] hanging out on optimal hyper to result
[15:21] someone could say for that Friday work
[15:22] out they watch you do you know sets of
[15:25] two to four reps and at a 6rp and they'd
[15:27] be like was that stimulating growth
[15:29] you're like nope they're like why don't
[15:30] you do some growth stuff you're like
[15:31] well as that'll beat me up too much for
[15:33] an axe Monday you can't have the best of
[15:35] both worlds certainly not at the same
[15:37] time right
[15:38] next a little bit more of a minor point
[15:40] but nonetheless salient it does apply
[15:43] exercise selection differences strength
[15:47] training is usually defined by a set of
[15:50] exercises not just abilities or parts of
[15:53] your body people usually talk about
[15:55] increasing their squat not just making
[15:58] their legs generally stronger can you
[16:00] imagine someone's like hey man I want to
[16:01] I want to you know get my legs stronger
[16:03] you look right sweet we're gonna focus
[16:04] on hack squats and leg presses if
[16:06] they've been in any sport there's
[16:08] relator string sport long enough to be
[16:09] like don't you mean like lower squat and
[16:11] like well no you said stronger legs it
[16:13] doesn't really matter which exercise
[16:14] like well I'm mad at stronger squad
[16:16] right so all of a sudden there's some
[16:18] exercise differences there you'll notice
[16:20] that like high-level Pro bodybuilders a
[16:22] lot of the exercises are using they're
[16:24] not exactly strength exercises and
[16:26] that's okay for them because they're
[16:28] geared towards hypertrophy so a lot of
[16:30] times when we say we want strength we
[16:32] just want a movement to increase that
[16:34] means we have to do that movement often
[16:35] sometimes that means doing other
[16:38] exercises less exercises that would
[16:40] offer benefit for example it's been
[16:42] shown that if you vary the kinds of
[16:45] exercises you're using for a muscle you
[16:47] can get regional hypertrophy differences
[16:49] more parts of your muscle growth use
[16:51] different actually as for example if you
[16:52] do legs Monday Wednesday Friday you do
[16:54] squats then hack squats then leg presses
[16:56] you probably get better hypertrophy
[16:58] overall in your quads then if you do
[17:00] squats squats squats right if you're
[17:02] training for optimizing strength
[17:03] optimizing strength and you want your
[17:04] squat to go up your programs probably
[17:06] gonna look a whole lot like squat squat
[17:08] squat and someone who could say well are
[17:10] you getting bigger legs totally but are
[17:12] you getting as big of legs as possible
[17:14] absolutely not you would use different
[17:15] exercises for that which again is why
[17:17] pro power lifters train with like two or
[17:19] three exercises like squats front squat
[17:21] maybe one or the derivative occasionally
[17:23] I'll do a leg press and my bodybuilders
[17:25] trained with nine or ten different
[17:26] exercises because they get better
[17:27] overall development plain and simple
[17:29] next strength training is just not ideal
[17:32] with some exercise
[17:32] right you don't develop strength on
[17:34] cable push downs you don't develop
[17:35] strength on lateral raises you more
[17:37] compound variations you might develop
[17:39] strength better on JN presses you might
[17:41] develop strength better on upright rows
[17:42] so if you're choosing exercises there's
[17:45] gonna be at some point we have to give
[17:46] up the best hypertrophy exercises to do
[17:48] more strength or give off the best
[17:49] strength exercises do hypertrophy
[17:50] there's not a perfect intersection of
[17:52] those circles and again missed
[17:54] opportunities if you always want the
[17:56] best of both worlds all at the same time
[17:59] we took care the interest the intra week
[18:02] variation right so if you're sticking to
[18:05] hypertrophy training you do a lot more
[18:06] exercises usually than strain training
[18:08] that's a downside for strength training
[18:10] Observatory per trophy we have a
[18:11] confluence problem there and sometimes
[18:15] the best stimulus to fatigue ratio
[18:16] exercises for strength are not the best
[18:18] ones for hypertrophy especially at the
[18:21] given volumes for example a really good
[18:24] stimulus to fatigue ratio exercise for
[18:26] improving your squat even low bar is the
[18:29] high bar squat I mean it really drives
[18:32] your squad up there in strength what
[18:34] about in hypertrophy the high bar squats
[18:36] are great exercise but there's only so
[18:37] many you can do until your lower back
[18:39] gives out and maybe you switch to hack
[18:41] squats or leg presses but as far as
[18:43] making strong hack squats and leg
[18:45] presses because they're a little bit
[18:46] more isolation based they're not as
[18:48] compound they don't require a balance
[18:50] and that most much of a neural Drive
[18:51] component usually can't load them as
[18:52] heavy safely it's just not as great for
[18:55] strength so some of the best exercises
[18:57] for hypertrophy are just not gonna make
[18:59] you as strong potentially if that's just
[19:01] like with lateral raises an upright rows
[19:03] that it's just difficult to load them a
[19:05] lot of times they just don't work as
[19:07] well so you're gonna have this thing
[19:09] where if you want to choose optimal
[19:11] hypertrophy versus if you want to choose
[19:13] optimal strength development it's gonna
[19:14] be like the power lifter is gonna be
[19:16] over there doing jam presses and you
[19:17] make butt cable tricep extensions
[19:20] they're good no not really you're like
[19:21] man I don't know which way to go on this
[19:23] definitely some decisions to make all
[19:25] right speaking of decisions how do we
[19:29] get potentially the best of both if you
[19:33] insist on concurrent hybrid training if
[19:37] you insist on training strength and
[19:39] hypertrophy at the same time which we'll
[19:40] talk about a little bit is actually
[19:42] possible for some groups of people to
[19:43] get good results with here are some
[19:46] recommendations
[19:46] as to how to structure plan to the best
[19:49] with what you have right first of all
[19:52] you're gonna choose as far as all of
[19:54] your exercises for any given session
[19:55] you're gonna choose more compound freely
[19:57] exercises because they're the ones that
[19:59] make you stronger right so you're not
[20:00] going to be compared to the average
[20:02] hypertrophy trainee doing as many
[20:04] machines there's many cables you're
[20:05] gonna be doing more barbells more
[20:06] dumbbells so on and so forth
[20:08] in each session or almost each session
[20:11] the first thing you're gonna do is
[20:13] perform those compound strength based
[20:15] exercises in the three to six rep range
[20:17] almost every session that's what you do
[20:19] first because you're fresh all right
[20:22] accessory movements to enhance
[20:24] hypertrophy are going to be performed
[20:26] performed after in probably the 6 to 12
[20:29] rep range because 6 to 12 grows a great
[20:31] deal of muscle but neurologically it's
[20:34] not as different as sets of 20 or 30
[20:37] those would prepare a nervous system
[20:39] very poorly for strength that actually
[20:41] sort of potentially make it even
[20:42] short-term worse at strength sets of 6
[20:44] to 12 still very close to those low rep
[20:47] sets they don't detract from your
[20:48] nervous system as much but they also add
[20:50] size so it's kind of a little bit more
[20:51] of a happy medium though not an optimum
[20:53] lots of 60 sets of 6 to 12 in the
[20:56] accessory movements but you want the
[20:58] accessories to be very related to your
[21:00] strength movements so there's still
[21:01] strength-enhancing for example a
[21:03] bodybuilder might do some squats and
[21:06] move on to like extensions as a person
[21:09] who's doing a hybrid training concurrent
[21:10] program who wants to enhance power and
[21:12] strength as much as our sorry size and
[21:15] strength as much as possible they might
[21:16] do squats first just like the
[21:18] bodybuilder but then they would move
[21:19] into high bar close stance squats or
[21:22] high bar close down scott smith machine
[21:24] or front squats or maybe hack squats or
[21:26] leg presses but leg extensions are so
[21:28] far away from specificity and from
[21:30] transferring to strength they're not as
[21:32] compound they're not as heavy they don't
[21:33] require as much coordination that maybe
[21:35] they wouldn't choose them as much and if
[21:37] you could say well I can definitely do
[21:38] more set of sets of leg press them then
[21:40] hack squat and they beat me up less well
[21:42] yeah an or a leg extension more on the
[21:44] hack squat yeah but you're definitely
[21:45] missing out you're not gonna be getting
[21:47] your optimal hypertrophy but you're
[21:48] going to be doing a decent job at it
[21:49] while getting as strong as you can give
[21:52] in that context number four you're going
[21:55] to begin at your hypertrophy minimum
[21:56] effective volume that means you're
[21:58] getting some palms you get a little soul
[21:59] nothing to write home about you're not
[22:01] getting souperblast crazy optimum
[22:03] workouts and you're gonna stick close to
[22:05] it and you're gonna progress mostly in
[22:07] load week to week maybe you progress in
[22:10] sets a little bit that's a for example
[22:12] if your minima fective volume is roughly
[22:13] 10 sets per week for hypertrophy and
[22:16] maximum recoverable is like 20 if you're
[22:19] doing concurrent program you start at 10
[22:22] and you just increase load more than you
[22:24] usually would maybe you end at 10 or
[22:25] maybe end to 12 you sure as hell aren't
[22:27] going to 20 that is how a concurrent
[22:30] program at any one week does the best
[22:32] job
[22:33] however ideally you would not do this
[22:37] and especially if you're advanced we'll
[22:38] get to that in a bit you face potentiate
[22:41] what does that mean it's a shoe per
[22:43] complicated term it's actually super
[22:44] easy for two to three mesocycles in a
[22:47] row like three or four months you do
[22:49] hypertrophy training but because you
[22:50] want to be bigger and stronger in the
[22:52] long term you stick mostly
[22:53] in the 6 to 15 rep range but you start
[22:58] each session with strength building
[23:00] exercises 4 sets of 5 to 10 and then
[23:03] later do exercises that are in the 10 to
[23:05] 15 rep range gives you a really good
[23:06] combination of both but a really close
[23:09] to optimal hypertrophy stimulus while
[23:11] keeping you sort of neurologically and
[23:13] technically by practicing those
[23:14] movements are ready to transition a
[23:16] strength which is what you do next so
[23:18] after two to three ounces of hypertrophy
[23:19] training hypertrophy for strength you do
[23:22] strength training and what you do 2 to 3
[23:24] mezzos mostly sets of 3 to 6 right at
[23:28] your strength maximum adaptive volume
[23:30] which could be like 7 you know 6 that's
[23:31] a week of something instead of 10 or 12
[23:33] and you will keep some hypertrophy work
[23:37] in very low volumes maintenance volumes
[23:39] like several sets a week of stuff to
[23:42] train your lats or your biceps or your
[23:44] calves side delt stuff that's not
[23:47] adequately covered by your strength
[23:48] lifting but you're gonna keep those in
[23:50] sets of 10 to 15 so there's no room for
[23:52] sets of 30 or anything like that you're
[23:54] just gonna want to do we're relatively
[23:56] strength focus stuff but also keep the
[23:59] hypertrophy stuff on the backburner
[24:01] that's not going to cost you a lot of
[24:02] fatigue is gonna cost you some but
[24:03] that's the price you pay being both as
[24:05] strong and as jacked as you can possibly
[24:07] be after that you take a 1 to 3 week
[24:10] active rest
[24:11] active recovery phase really heal
[24:13] everything up and then you go right back
[24:14] in to hypertrophy training and then
[24:16] strength training and the cycle repeats
[24:17] itself that's probably the best way to
[24:19] do it let's take a look at three
[24:22] examples of how concurrent or hybrid
[24:25] programming would look just examples of
[24:27] how strength specific programming would
[24:29] look and of how hypertrophy specific
[24:31] program would look those last two are in
[24:33] the context of getting as Jack and
[24:35] strong long term as possible so
[24:36] concurrent quad session would be you do
[24:39] squats for three sets of six reps decent
[24:41] hypertrophy stimulus but notice it's six
[24:43] reps not three or four so it's a little
[24:45] bit more volume a little bit more
[24:46] hypertrophy and after you leg presses
[24:49] for two sets of 10 reps 10 is pretty
[24:52] heavy so you still get a decent strength
[24:54] stimulus but notice it's three sets of
[24:56] squats two sets of lack process so
[24:57] you're biased pretty well into strength
[24:59] but you get some decent I per trophy as
[25:01] well
[25:01] early if you had like two or three
[25:03] sessions like this in the week earlier
[25:06] sessions in the week would be a little
[25:07] bit more strength focused slightly
[25:08] little reps less accessory sets later in
[25:11] the week
[25:12] you could do less strength work in a
[25:14] little bit more hypertrophy work
[25:15] potential what about strength a pure
[25:19] strength session for quads that still
[25:21] conserves your muscle mass would be
[25:22] squatting only because that's your
[25:25] strength exercise for five sets of four
[25:27] reps for reps definitely over a long
[25:30] term will increase your strength better
[25:32] than if you just do sets of six so it's
[25:34] better than concurrent and it's five
[25:36] sets of way more practice right still
[25:38] the same number of sets here but it's
[25:40] way more practice at the actual lifts
[25:42] this will get you stronger faster than
[25:44] concurrent but it won't optimize muscle
[25:47] gains at the same time which is why if
[25:48] you did two strength quad focus for a
[25:50] few massive cycles after that after an
[25:52] active a car is days you do hypertrophy
[25:54] focus with strength in mind which would
[25:56] look like squatting for two sets of
[25:58] eight reps right two sets of eight is
[26:00] not gonna get you a ton stronger but
[26:03] aids are pretty heavy and you're ready
[26:05] to transition to strength right after
[26:06] you stop now and it's just two sets we
[26:09] have more fatigue left over more volume
[26:12] our next three sets are going to be
[26:13] twelve in the leg press probably a
[26:16] better distribution better hypertrophy
[26:18] than any of these other samples but not
[26:21] very good for strength training but
[26:22] remember we have a whole other series of
[26:24] cycles in a phase potentiated pattern to
[26:26] not just recover our strength but to
[26:28] elevate it further and further and
[26:29] further so which one of these three
[26:32] approaches is best I mean two of the
[26:37] approaches have to be done at the same
[26:38] time you know you can optimize strength
[26:40] or you can optimize hypertrophy but
[26:42] ideally if you want both size and
[26:43] strength you do several math cycles of
[26:45] strength with hypertrophy in mind with a
[26:47] backburner hypertrophy and then several
[26:50] mouth cycles of hypertrophy and so on
[26:51] and so forth you basically just stagger
[26:52] them with some active rest in between
[26:53] for sure that's the optimal but it's
[26:56] really more about who's gonna notice
[27:00] optimal versus who won't here's the deal
[27:03] beginners can just do sets of basically
[27:06] five to ten reps
[27:07] they build so much hypertrophy and so
[27:09] much strength off such a minimal
[27:10] stimulus they literally just get the
[27:12] best of all size and strength so
[27:13] beginners people that have been training
[27:15] for less than a few years there is no
[27:18] discordance between size and strength
[27:19] training fundamentally it's really just
[27:21] the same thing that's a five and ten or
[27:22] sets of five to ten reps boost the
[27:25] strength and size like crazy just leave
[27:27] them and actually they can make the
[27:28] decision after the first couple of years
[27:30] when they begin to be intermediates
[27:32] which way to go mostly sighs mostly
[27:33] strength or somewhere between
[27:35] intermediates many times can benefit
[27:39] from the low complexity and very good
[27:40] effect of a hybrid concurrent program
[27:43] just like we described hybrid concurrent
[27:45] approach can have them sort of mix
[27:46] strength and a per trophy in the same
[27:48] weeks in the same sessions and that's
[27:49] okay but as you become more advanced as
[27:52] a later intermediate and early advanced
[27:55] you need to be increasing the faceook
[27:57] bias a little bit more so you still can
[27:59] do a concurrent program but like some
[28:02] messes cycles would be a little bit more
[28:03] biased towards hypertrophy and then some
[28:06] mesocycles would be a little bit more
[28:07] biased towards strength as you become
[28:10] advanced that split really starts to
[28:12] happen where you have dedicated
[28:14] hypertrophy phases dedicated strength
[28:16] phases then you truly get the best of
[28:19] both worlds because if you're advanced
[28:20] true hybrid programming starts to work
[28:23] very poorly for you and you have to
[28:25] split it up to get the best of both
[28:26] worlds folks I must have said get the
[28:29] best of both worlds at least 20 times
[28:30] here I'm going to stop seeing that shit
[28:32] and I'll see you next time for the next
[28:34] video