The Differences Between Training for Size Vs Strength

[00:00] hey folks dr. Mike here for Renaissance

[00:02] period ization let's talk about strength

[00:06] training versus size training the match

[00:09] of the century Jake a lot of folks think

[00:12] these are the same you ask someone what

[00:14] they're training for they'll say all to

[00:15] get like bigger and stronger and there's

[00:17] a ton of overlap there's not exact

[00:19] overlap especially as you become more

[00:21] advanced it pays to know the difference

[00:24] between these two and perhaps pursue

[00:26] them separately even if you want in the

[00:28] end to be as big and strong as possible

[00:30] so here's we're gonna talk about today

[00:32] first aren't size and strength training

[00:34] the same we'll see that they're not

[00:36] right then we're going to talk about

[00:38] some differences between strength

[00:40] training and size training notably

[00:42] differences in loading how much weight

[00:43] you're using differences in volume

[00:45] differences in how you progress over the

[00:48] weeks differences in optimal frequencies

[00:51] of training and the undulation of how

[00:54] many hard workouts versus easier

[00:55] workouts you have and if you're thinking

[00:57] what the hell is easier workouts well

[00:59] then your hypertrophy trainer because

[01:00] there's no such thing really but for

[01:02] strength training you're like oh use

[01:03] your workouts that makes sense

[01:04] automatically we have a difference right

[01:05] there

[01:06] exercise selection differences between

[01:08] the two approaches for optimal results

[01:10] and then we're gonna talk about how to

[01:12] get the best of both and there are some

[01:15] really good ways to do that at the end

[01:17] we'll wrap it up with some simple

[01:18] take-home points let's get started so

[01:20] aren't size and strength training really

[01:23] just the same they are very similar okay

[01:26] but they are not the same optimized

[01:30] strength training looks a little bit

[01:32] different than optimized size training a

[01:36] really quick anecdotal piece of evidence

[01:38] and it's not act only small at your

[01:40] static Dodoma technical sense is the

[01:43] fact that bodybuilders at a high level

[01:45] professionals and power lifters at high

[01:49] level professionals don't train the same

[01:51] yes they both training gyms yes they

[01:54] both use barbells but the differences

[01:56] are G really massive if you've been in a

[02:00] gym for longer than a few months you

[02:02] could start to tell them apart not just

[02:03] in their appearance but how they train

[02:04] maybe there's something to that and

[02:06] they're really absolutely is so let's

[02:09] find out what there is to it and start

[02:10] with the most

[02:11] obvious loading differences basic

[02:14] strength when we have sports science

[02:15] called basic strength the fundamental

[02:17] ability to produce force not peaked for

[02:19] competition which is like sets of 1 2 3

[02:21] rep so the basic foundational getting

[02:23] stronger and stronger type of training

[02:24] is best done in roughly 3 to 6 rep range

[02:28] per set ok it's so like sets of 3 sets

[02:31] of 5 sets of 6 stuff like that that

[02:33] those sets build basic strength the best

[02:35] right however overall hypertrophy

[02:38] overall hypertrophy not the kind of a

[02:41] per trophy that translates to strength

[02:42] the best which we'll get into later

[02:43] overall hypertrophy is actually best

[02:45] stimulated in the 5 to 30 rep range

[02:48] right when I used to be a power lifter

[02:50] and I was dabbling in some hypertrophy

[02:51] training I would do dumbbell presses 4

[02:53] sets of 20 and my powerlifting buddies

[02:55] correctly were like dude what are you

[02:56] doing like that's not gonna make you

[02:57] stronger and fundamentally they had a

[03:00] really really good point if it was gonna

[03:01] make me stronger it was gonna take

[03:02] months to convert that new size

[03:04] neurologically into the ability to use

[03:06] it for strength there's a big difference

[03:08] there right so if you train 4 sets of 3

[03:11] to 6 you get your best strength results

[03:12] if you train 4 sets of 5 to 30 reps

[03:14] close to failure you get your best size

[03:16] results gee-whiz I'm no mathematician

[03:18] it's a really small overlap you can do

[03:20] sets of 5 you can do sets of 6 and

[03:23] that's it ok you have two types of sets

[03:26] - dude - rapper not even ranges to

[03:28] specific numbers of reps you can do and

[03:29] that's all the optimal overlap really is

[03:32] at the end of the day that's not that

[03:34] great right so can you train 4 sets of 5

[03:36] and 6 and get a decent measure of

[03:38] hypertrophy shake yes your variation is

[03:40] gonna be very low so after a while your

[03:41] results are gonna suck because you're

[03:42] not mixing it up enough but

[03:43] fundamentally you're just missing out on

[03:45] a lot right so I'm gonna be like why

[03:46] don't you do sets at and someone's like

[03:49] why don't you do sets of 3 to get even

[03:50] more peak strength relative to what you

[03:52] have now yeah well I kind of want both

[03:54] but it's a very very tiny overlap in

[03:56] sort of that's not the greatest thing in

[03:58] the world right we can do better if

[03:59] we're gonna optimally get for

[04:00] hypertrophy where this whole thing we're

[04:02] just not using right it's like it's

[04:04] almost like here you know I'm dieting

[04:06] still because of the food analogies it's

[04:08] like going to an all-you-can-eat like

[04:10] super incredible buffet and you're on a

[04:12] like a clean food only diet and you're

[04:13] like I'm having fish and chicken like

[04:16] bland like it was white rice like is

[04:19] they happen to have that at the buffet

[04:20] but they also have 50 trillion other

[04:21] things you know maximize your buffet

[04:23] experience

[04:23] don't go there a diet can you sure if

[04:26] you're gonna maximize your diet stay at

[04:28] home you don't have a little smells

[04:28] distracting you so on and so forth just

[04:30] the same the strength rep ranges for

[04:32] here I perturb your brain just tiny

[04:34] overlap but it's really large it's way

[04:36] over there and truthfully if you stick

[04:40] to the five to six reps negative that's

[04:42] a five in sets of six you're just sort

[04:43] of in that general range or good for

[04:45] both I would bet and there are some good

[04:49] studies confirming this and certainly

[04:51] almost every bodybuilder can tell you

[04:53] this if you really try for extended

[04:56] periods of time to get all of the same

[04:59] hypertrophy volume from just sets of

[05:01] five to six never doing sets of eight or

[05:03] ten or twenty then the fatigue

[05:05] accumulates are really fast and really

[05:08] messes you up

[05:09] so even if you get pretty good or close

[05:12] to optimal short-term hypertrophy

[05:14] results doing let's say sets of six and

[05:15] great short-term strengths results you

[05:17] can't keep that going in the hyper tree

[05:19] front so because the volumes are too

[05:21] high for those low rap numbers for a

[05:23] month or two it can work but it's not

[05:25] sustainable which is also why basically

[05:27] nobody trains like that so we got some

[05:29] problems there are some differences if

[05:31] you want the best of one or the other

[05:33] there's gonna have to be a little bit of

[05:34] a fork in the road next up is volume

[05:37] strength training is really fatiguing

[05:40] per set especially sets of three and

[05:42] four right which are great for strength

[05:44] development they beat you up more per

[05:46] set than like sets of ten or something

[05:48] like that especially overtime joint

[05:50] fatigue and how people feel

[05:51] psychologically it's really really

[05:53] really tough training right at the same

[05:57] sort of thought process is strength

[06:00] training sort of beats you up more per

[06:02] set but in order to your best of

[06:05] strength training the amount of total

[06:07] fatigue you can have at any one time

[06:09] needs to be lower you need a high degree

[06:12] of preparedness you can come into the

[06:14] gym and I approach of your training

[06:16] program and be pretty tired pretty

[06:18] messed up but just grind and get great

[06:20] results for strength you have to be on

[06:22] right there are weights that if you're

[06:25] even somewhat fatigued you simply can't

[06:27] live for any reps anymore okay

[06:29] you were doing them for such a fore last

[06:30] week you got too much fatigue now

[06:31] instance of one it's just

[06:33] Hannibal right so at the same time while

[06:35] strength training fatigues you more

[06:37] percent it actually is optimal for you

[06:41] to never do with that many sets of it

[06:43] because strength training isn't

[06:44] optimized at high levels of fatigue that

[06:46] that many sets bring in right on the

[06:49] other hand hypertrophy training doesn't

[06:52] generate a ton of fatigue per set right

[06:54] which is which is great because you can

[06:57] do a lot of it but it doesn't also

[07:00] require rights it doesn't also require a

[07:02] high degree of preparedness so not only

[07:05] can is the fatigue allow you to get more

[07:08] productive sets in but also you can get

[07:10] even more fatigue because you don't have

[07:12] to be spot-on for I purchase between to

[07:14] work well you can be pretty fatigued and

[07:15] it still works are a great so

[07:17] essentially hypertrophy sees higher

[07:20] stimuli with way higher volumes and

[07:22] strength training or does and the result

[07:24] to get a little bit technical real quick

[07:25] from volume landmarks and you can google

[07:27] all the stuff just google hypertrophy is

[07:30] route al guide and you'll just go right

[07:33] to the RP website and read of all the

[07:34] stuff but basically your maximum

[07:37] adaptive volume which is the volume at

[07:40] which on average you grow the most for

[07:42] strength training is often at what is

[07:45] somewhere between the maintenance volume

[07:47] and the minimum effective volume by the

[07:49] way that means it's Ungerman and

[07:50] effective volume all hypertrophy

[07:52] training so to put this as an example

[07:54] something like eight sets of quad work

[07:57] per week on a strength program is like a

[08:00] lot of work and that's like full-on well

[08:03] into that you know maximum to have two

[08:05] volume that's and meat potatoes work

[08:07] where on the other hand that might just

[08:09] be a little bit above what maintains

[08:11] your quads for hypertrophy and something

[08:14] like sixteen sets of quads for that same

[08:17] person is totally possible and close to

[08:19] optimal for muscle growth but sixteen

[08:21] would just not even be survivable for a

[08:23] week on strength training there's a huge

[08:25] discordance there the optimal volume for

[08:27] strength training is here the optimal

[08:29] volume for hypertrophy training is here

[08:30] and if you try to mix the two there's

[08:32] gonna be some middle ground in which

[08:34] you're not getting the best of either

[08:36] one right and the reality there is that

[08:38] for best results you probably really

[08:40] can't

[08:41] both optimally at the same time

[08:44] progression differences this one's super

[08:46] straightforward intensity loading

[08:50] progression is everything in strength so

[08:54] you get stronger not by doing more sets

[08:56] of 200 pounds you will put on some

[08:59] muscle and your work capacity will go

[09:00] off and that's nice and it will make you

[09:01] stronger for a while but not optimally

[09:03] this is the least rocket science shit

[09:05] I'll ever say it you get stronger by

[09:08] putting more weight on the bar it's

[09:09] crazy I know right so you get stronger

[09:11] going 200 210 220 230 you know over time

[09:14] maybe not on each week but when you are

[09:17] asked for key you have to present a

[09:19] bigger stimulus and strength training

[09:20] where is that bigger gonna come from is

[09:22] it going to be more reps is it going to

[09:24] be more sets

[09:25] no no it's almost always mostly going to

[09:28] be increases in load on the other hand

[09:31] for hypertrophy training doing more reps

[09:34] grows more muscle doing more load grows

[09:37] more muscle and doing more sets really

[09:39] grows more muscle but if you start at

[09:41] your minimum effective volume the fewest

[09:43] number of sets it takes to grow the

[09:44] distance to your maximum recoverable

[09:47] volume is there really high it can be

[09:49] like 10 sets per muscle group different

[09:51] and you slowly work from your minimum

[09:53] effective and you add one set here this

[09:55] week to next week

[09:57] zero the week after they start how

[09:58] 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