- 10 months ago
jeff nipard
Datelle
sab ko helo! min ek canida ka qadarti paro badi balder hon or bin alaqwami sath par qaabl paur lieuter hon jas min bio kimasteri/kimasteri min bi es si hay or sciens ka shauq hay. min taqriban 20 sal se tarbiyat kar raha hon. majhe amid hay kah aap meri wedus se ltaf andoz hon ge!
Datelle
sab ko helo! min ek canida ka qadarti paro badi balder hon or bin alaqwami sath par qaabl paur lieuter hon jas min bio kimasteri/kimasteri min bi es si hay or sciens ka shauq hay. min taqriban 20 sal se tarbiyat kar raha hon. majhe amid hay kah aap meri wedus se ltaf andoz hon ge!
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SportsTranscript
00:00How can we get really jacked, and also really strong, at the same time?
00:04A lot of people seem to think you can't, or at least you shouldn't,
00:07because how you should train to get strong is very different from how you should train to get big, they say.
00:13But I don't really agree with this.
00:18It's extremely common to hear that if you want to get strong, you need to lift heavy weight for low reps,
00:23and if you want to get big, you need to lift light to moderate weight for relatively higher reps.
00:28And there is sort of some truth to this.
00:30I mean, if you just look in any old personal training handbook,
00:33you'll probably find a table that looks something like this one,
00:36outlining clear and distinct rep zones for strength, hypertrophy, and endurance.
00:40For strength, you lift heavy, for size, you lift moderate, and for endurance, you lift light.
00:45And this has led to a flurry of Instagram infographics like this one,
00:48perpetuating the oversimplified idea that training heavy will get you strong, but not that big,
00:53and training light to moderate will get you big, but not that strong.
00:56But this isn't quite what the science says.
00:58One important study from Schoenfeld and colleagues split 20 trained men into two groups.
01:03One group trained with moderate loads, doing 10 reps for each exercise,
01:07and the other group trained with heavy loads, doing 3 reps for each exercise.
01:10Total volume was matched between the groups,
01:12and after 8 weeks, both groups gained the same amount of muscle.
01:16Heavy weights and moderate weights were equally effective at building muscle mass.
01:20And this wasn't just one isolated finding either.
01:22I printed out every study I could find looking at the effect of high reps versus low reps on muscle hypertrophy.
01:27Now, obviously, we won't have time to go through each of these in detail,
01:30but luckily, research reviewer Greg Knuckles has already done that work for us.
01:34So each dot here represents a different data set.
01:37Now, if the Instagram infographics were right, we'd expect to see a curve something like this,
01:42where you see the best growth with moderate weights,
01:45and you see worse growth with heavy weights and light weights.
01:48But this isn't what we actually see.
01:50What we instead see is this.
01:52No obvious relationship between rep count and hypertrophy at all.
01:55Obviously, there are differences from study to study,
01:58just like there'd be differences from person to person.
02:00But overall, heavy weights, moderate weights, and light weights
02:03all clearly can cause muscle growth as long as you're training sufficiently hard.
02:08Now, as a quick aside, there does seem to be a bottom end to how light you can go.
02:12One 2018 paper found that once you dip down to 20% of your one rep max,
02:16you do tend to see less growth, but that would be really, really lightweight,
02:21at least 50 to 100 reps for most people.
02:23So it isn't really a practical concern anyway.
02:25The bottom line is that unless you're going really ridiculously light,
02:28heavy weights and light weights are both effective at building muscle.
02:32But what about strength?
02:33Do you need to lift heavy to get strong, or is it the same as with size?
02:36As long as you're training hard enough, you'll see gains in any rep range.
02:39Well, it turns out that for strength, the rep range really does matter.
02:43In that Schoenfeld study, the heavy group doing three reps per set
02:46saw significantly better strength gains on the bench press than the moderate load group.
02:50And this is because strength is a specific skill.
02:53This means if you want to get better at lifting heavy stuff, you've got to lift heavy stuff.
02:57And so far, this is all good news for the power builder
02:59because it means we can do some heavy, so-called pure strength work,
03:03and it'll still count toward our size goals.
03:05And so this brings me back to the question I posed at the beginning.
03:08How can we train for strength and size at the same time?
03:11Well, we definitely need to do some low rep heavy lifting to get strong,
03:15but even though it might be tempting, we can't just do heavy, low rep work exclusively.
03:20Because even though the results of the Schoenfeld study seem to indicate
03:23that low reps are the best on the surface,
03:25you get the same hypertrophy gains with better strength gains.
03:28If you dig into the details, you'll learn that the heavy sessions
03:31took more than four times as long to complete,
03:34and the subjects reported higher mental and physical fatigue as well.
03:37So clearly, if we want to balance both of these goals,
03:40we definitely need to use a structured combination of different rep ranges.
03:44This is especially important because using a mixture of different rep ranges
03:48can likely trigger for growth through different mechanisms as well.
03:52It seems lower rep sets signal for muscle growth primarily through mechanical tension,
03:56whereas higher rep sets likely signal for growth primarily through metabolic stress.
04:00And rep counts in the middle would use more of a combination of the two.
04:03So to maximize growth overall, it makes sense to me to use some combination of all three.
04:08Now, if you're slightly more concerned with getting bigger, but still want to get stronger,
04:12you might want to set up your training something like this,
04:14with most of your working sets coming in the 6-12 zone,
04:17but you still have a solid third dedicated to heavy lifting for strength development.
04:21On the other hand, if you care a bit more about getting stronger,
04:24you should allocate more of your sets to the lower rep ranges,
04:27with the majority of your volume now coming in that heavier 1-5 rep zone.
04:30But regardless of how you split it up, that heavy slice should be directed toward the lifts
04:34you want to get stronger on the most, probably the squat, bench press, and deadlift for most of us.
04:39So let's go ahead and narrow in on those lifts a bit more now.
04:42I already said that strength is a skill.
04:44This means it isn't quite enough to just lift heavy.
04:47You also need to practice and refine the technical aspect of lifting to get as strong as you can be.
04:52And even though it technically counts as lifting heavy,
04:55just amping yourself up for one poorly executed balls-to-the-wall set once every couple weeks,
05:00unfortunately, probably isn't going to do a whole lot for your max.
05:03Instead, I'd recommend intentionally practicing the big lifts around twice a week and maybe more.
05:08Personally, I hit the squat 2-3 days a week, bench 2-3 days a week, and deadlift 1-2 days a week,
05:14depending on the squat frequency, and because deadlifts tend to take more of a recovery toll than the other two.
05:19And in my new power building program, which alternates between full body weeks and upper lower weeks,
05:24the full body week might look something like this,
05:26where you hit the squat, bench press, and deadlift all twice a week.
05:29Earlier in the week, you can go pretty hard and heavy,
05:31so you can take these sets to something like an RP of 8, maybe 8.5,
05:35where you're leaving just one or two reps in the tank.
05:37And then later in the week, you focus more on technique work,
05:40where you're training a bit further from failure, but really honing in on your form.
05:44Now, it's important to remember that if you were just going to go in and max out on the power lifts every session,
05:48not only would you likely run into recovery issues,
05:51you'd also start ingraining poor technique habits,
05:54which could end up hurting your strength return over the long run.
05:56And I think getting better with technique is an extremely important and underappreciated form of progression.
06:02And so, if there's a part of a lift that you struggle with,
06:04you can use this technique work later in the week to address those issues.
06:08For example, if you find your deadlift is slow off the floor,
06:11you can pull from a deficit to help address and strengthen that technical sticking point.
06:16Or if you find your back rounding increases as you lose tightness throughout the positive,
06:19you can do paused deadlifts with lighter weights to help strengthen that weak link for you.
06:24Paused squats can also be helpful for improving posture and explosive power out of the hole.
06:29And then, to make sure your bases are covered for bodybuilding,
06:31you'd sort of just sprinkle in so-called accessory movements
06:34to fit your goals for hypertrophy in a way that doesn't interfere with your recovery from the other lifts.
06:39For example, putting a heavy pendlay row the day before heavy deadlifts
06:43might fatigue your lower back and impede your performance the next day.
06:46So, do a chest-supported row instead.
06:48And most of these accessory sets should come in the 6-12 rep range,
06:52with a few in the higher, more metabolic 12-plus zone.
06:55And this is going to allow you to accumulate more volume quite easily
06:58and scratch that beast-mode high-effort mentality
07:01without the same recovery cost that approach would have on the heavy power lifts.
07:05And including sufficient accessory work is extremely important for the power builder
07:09because even though science tells us that we can get jacked off low-rep sets,
07:13the squat, bench press, and deadlift don't hit every muscle adequately on their own.
07:18So, only focusing on the big three will leave some muscles insufficiently stimulated.
07:22Squats are amazing for the quads and quite good for the glutes.
07:26Bench is amazing for the pecs and front delts and quite good for the triceps.
07:30And deadlifts are amazing for the spinal erectors, glutes, and good for the hamstrings.
07:33But that still leaves five key bodybuilding muscles that'll go underdeveloped
07:38if you focus on these power lifts exclusively.
07:40The lats, biceps, rear and side delts, calves, and abs.
07:44So, in sprinkling in the accessory work, you really need to emphasize these muscles.
07:49Now, generally speaking, aiming to hit at least 8-10 sets for each of those muscles every week is a good idea,
07:54which is why I like the idea of having a roaming hypertrophy day,
07:57where you can kind of just go in and smash any body parts that didn't quite get enough volume
08:02during the main workouts for the week.
08:04And this is when I'll hit most of my bicep, side delt, and ab work personally.
08:07So, that covers how I'd set up a sample week of training.
08:10Now, I want to take a step back and take a quick look at periodization and deloads.
08:14Now, periodization would need a full video to do justice.
08:17Just look at that definition from the NSCA.
08:19But for now, we can just take periodization to simply mean
08:22how you organize your training over time to maximize gains and minimize overtraining.
08:27Now, in my opinion, beginners don't really need to worry too much about periodization.
08:31If you're still in your first year or two of lifting,
08:33you should be able to simply focus on progressive overload
08:36by adding a little bit of weight to the bar each and every workout.
08:39Just simple, linear progression is the way to go for you.
08:42But at a certain point, you'll hit a plateau doing that,
08:45and that's where bigger picture periodization becomes important.
08:48So, the broadest way to periodize for power building would be over a full calendar year,
08:52also known as the macro cycle.
08:53Here, I like to use a version of block periodization,
08:56where we break the full year up into discrete phases,
08:59each with a unique primary focus.
09:01For example, you could kick off the new year with a power building phase,
09:04where you're focused equally on gaining size and strength.
09:06Then if you start a cut for summer,
09:08you might want to transition into more of a pure hypertrophy block,
09:11where you decrease the heavy strength work down to just what's needed to maintain,
09:15and then after summer's over,
09:16you might want to bump the calories back up and run a pure strength block,
09:19where you have just enough accessory work to keep your size on,
09:21and then you'd finish off the year with another pure hypertrophy block,
09:25leveraging those new strength gains from block three,
09:28so now you can apply more overload to break through any plateaus
09:30that you may have encountered in block two.
09:32But if you don't want to map everything out like that,
09:34you can totally shortcut the periodization planning
09:36by simply incorporating top sets into your workouts.
09:39Even if the only change you make to your current programming
09:42is simply adding one heavy top set once per week
09:45before the bodybuilding volume that you'd normally do,
09:48you should see solid strength improvements
09:50without detracting from your size goals,
09:52as long as you continue to monitor your recovery.
09:54So for example, if you normally do three sets of 10 reps on the bench press,
09:58but you'd also like to get your strength up,
10:00just throw one heavy set of one to three reps beforehand.
10:03And in my experience,
10:04this is a simple and effective way to build top end strength
10:07while still having almost all of the rest of your pie
10:10dedicated to moderate to high rep ranges.
10:12And then over time,
10:13you just gradually add some weight or a rep to that heavy top set.
10:16And again, it doesn't have to be,
10:18and shouldn't be, to failure every session.
10:20It just needs to be reasonably heavy
10:22and reasonably challenging in a lower rep zone.
10:25And lastly,
10:26one concern with combining strength and size goals simultaneously is recovery.
10:30This is why I've emphasized throughout the video
10:32the importance of generally avoiding failure on the heavy lifts
10:34and always prioritizing technique over weight.
10:38However, I still think most lifters will benefit from occasional deloads
10:41to relieve soft tissue and joint stress and promote recovery.
10:45So at least once every couple months,
10:46reduce the weight on the bar and the volume
10:48by roughly 25 to 50% of what you'd normally do.
10:52Now, this isn't a time to just be lazy.
10:54Instead, as a power builder,
10:55you should take this single week to focus on ways
10:57to really improve your technique on the big lifts
11:00and improve your mind-muscle connection on the accessories,
11:02both of which will be much more effective with slightly lighter weights.
11:06So how can we get really jacked and really strong at the same time?
11:10Well, let's break it down into five simple steps.
11:12First, we need to combine rep ranges,
11:14doing some heavy lifting, because strength is specific,
11:17and some light to moderate lifting to avoid burnout.
11:20We need to refine our technique on the big lifts
11:22by practicing them about twice per week,
11:24and then use accessory lifts to hit five of the key muscles
11:27that the squat, bench, and deadlift under-emphasize.
11:29Beginners should use a simple linear progression to overload
11:32for at least the first year of training,
11:34while intermediate to advanced trainees
11:36should consider long-term block periodization
11:38and or topsets to continue driving progress.
11:41Then we need to continually manage recovery
11:43by generally avoiding failure on the big lifts
11:46and deloading at least once every couple months.
11:48And finally, if you guys would like to have
11:49all of that information put into an actionable routine,
11:52many of you guys know I just launched
11:54my new 10-week power building program
11:56designed for intermediate to advanced level lifters
11:58with the goal of gaining size and strength at the same time.
12:02And that'll be on sale for the first week of launch.
12:04This is the program that I've been running myself
12:05for the last few months,
12:06and I've test run it with a few friends,
12:08clients, and some coaches,
12:09and I really do think it's my best work to date
12:11as far as programming goes.
12:13I also wrote it so that all you need
12:14is some pretty basic equipment,
12:16and I ran it through the first time myself in a garage
12:18with just a power rack, some dumbbells, and bands.
12:20And if there are any exercises that require equipment,
12:22I always provide substitutions
12:24to make it more accessible.
12:25It comes with a separate technique handbook
12:27for addressing sticking points on the big lifts
12:29and a fully customizable spreadsheet
12:31for tracking progress.
12:32So you can just plug in your current lifts
12:34and it'll auto-fill the weights that you need to do.
12:36Now, if you're still in your first year or two of training,
12:38I'd recommend running my fundamentals program instead,
12:40which also includes a full body split
12:42and an upper-lower split,
12:43but the programming is more geared toward beginners.
12:46So I'll put a button to the new program
12:47over here next to my head
12:48if you guys would like to check it out.
12:49I'll also leave a link to everything that I discussed
12:51in this video in the description box down below.
12:53Don't forget to leave me a thumbs up
12:54if you enjoyed the video.
12:55Subscribe if you haven't already.
12:57And I'll see you guys all here in the next one.
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