Progressive Overload for Strength vs Hypertrophy Training | How to Progress Training Variables
TIMESTAMPS 00:00 Intro 00:13 Progressive Overload 01:09 Strength vs Hypertrophy Adaptations 03:52 Strength vs Hypertrophy …
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"Harmony in Every Heartbeat
Thank you so much for this.
I have a question: from what I understood is that strength training is made "exclusively" for competitions, and my goal for the upper body is to become stronger overall (grip, push ups, pull ups, lifting daily heavy stuff and all sorts of daily activities even opening a jar lol) and for my arms to get toned without getting bigger, how should I approach this? Should I do strength training? (PS. my current workout plan is more inclined to hypertrophy but sometimes without reaching failure)
I train for both strength and hypertrophy
If you track (it's easy with phones / apps ) properly and only increase by a small moderate amount each time, then you should STILL be able to focus on muscular tension / stress! My clients get stronger every single exercise. If they eat properly, then they'll gain nuscle AND lose fat.
can someone explain it to me in a easy way??
This was helpful! I’ve seen some ideas about interchanging hypertrophy and strength mesocycles – “grow the muscle, then teach it to be strong”. I was wondering if, in your opinion, a beginner would benefit from a strength block first or hypertrophy? @flowhighperformance
I'm really not sure. What is this video supposed to tell me? What should I be doing now? I honestly don't understand. And one big question: what is RIR at 11:05?
As a newbie, this is THE BEST video I’ve found on this topic. Throughout while still being easy to understand. Thank you!
I struggled for a long time to get above 40lb for bicep curls. My friends suggested i either lower to 35 or reduce the volume. I ended up doing both. Surprisingly, i had to reduce the weight to 30 to finish my last set. Normaly, i cant finish my third set no matter what with 40lb. This week, i was able to do 5×5 with 40lb just fine. Its a great feeling to finaly be able to finish a third set with that weight
I would like to control my own weight.
Like reaching levels fit for expert wall climber.
Ive always listened to my body. I shoot for 8-10 reps per set. If i can't hit 8 reps, then it's probably too much weight/resistance. If i can consistently do 4 sets of 10+ reps with good technique to the point it starts to feel "easy", then its probably time to add more weight in small increments. Unless youre a professional athlete trying to optimize every aspect of your training/diet then dont overthink it. Take it slow, put in the work every week, and be patient.
The tips are very useful, I wouldn't have guessed these steps on my own
Wait, people out there lift the same weight for 12 solid weeks? I understand the point of not chasing weight increases, but if you are lifting the same weight for 12 weeks, that seems like stagnation.
I didn't know that I've been doing both for a long period of time. First, i do back squat, i warm up with the bar then load with weights till i can do 1-3rps (the heaviest i can squat is 70kg with 3rps). Then i proceed doing normal squat, heavy enough (like 50kg) to perform 8-12rps for 4 sets. Lol 😅 and over time i do progress overload by performance, full range of motion, reps and load.
I feel like it's crazy to say no significant influence of longer rest periods for hypertrophy? I've seen studies where 3-5 min rest allows for better recovery and a better next set, because you're less fatigued and able to then hit a better rep range closer to true muscular failure, rather than just hitting fatigue failure?
I appreciate the other insight though, I've been doing 2×10 and trying to lift as heavy as possible for 6months but seen minimal muscle but decent strength gains, probably because I've been at maintenance/deficit and not eating enough but also, this video made me realise it's probably because I'm constantly trying to hit 10 reps and up the weight, but if I had been bulking properly, the muscle gain would've naturally lead to performance gain! This explains why I'm "plateauing" so much! So thank you for that!
Now I'm going to consistently try be in a surplus while lifting 2×10 and then only move up weights naturally as I gain weight/muscle. Seeing the "reps performed across sets" over 8 weeks gave a great perspective too on how my sets might look like. I get disappointed sometimes seeing myself hit the same reps on multiple weeks or being down a rep a week after I hit a new rep max, but it seems progress is supposed to fluctuate and gradually increase by small increments over time as W1 is 9 but W8 is 11, myself before seeing the video would've thought W1 is 9 and W8 is 15 reps haha!
Great vid, thank you!
I train for strength with my bodyweight as i don't have access to extra weights, i do eccentric & concentric combined, I do 3/4 sets of chinups, every set consists 2 reps(I can do more but that's too much for me 😅)…every rep of chinup takes 9-12 seconds, i do that much slow, i do pushups too, the eccentric part takes 8 seconds, in that speed i can do 4/5 reps in 1 set…
I'm not that experienced, I'm a beginner, am i doing wrong if I'm looking strength build? With that method?
I started this training at home around 2 months ago. I used to do eccentric push-ups only, now i do chinups and explosive squats too(can do 25 reps if i push myself too much without that i can do 18-21) currently.
Oh also i do isometric for the specific range of motions where i feel I'm weak
1 more thing, i start my every rep of chinups from dead hang position, which means my hands are then 90 degrees
Any advice would be great.
Just to let u guys understand my level,
It's like i could do around 8 normal chinups when I didn't used to practice, and i could do 22-26 normal pushups without any prior practice…
Well done sir
Should i mix both strength and hypertrophy together or should i do one at a time?
I've been training hypertrophy for many months doing +2.5min breaks between sets, to 10-12 sets per week spread over two days, each set targeting 8-12 reps with the last one being failure or near failure. I'm now switching to hybrid training because I haven't read anywhere that it can happen, I'm going to switch to doing 10-12 sets a week spread over two days, each set targeting 5-9 reps, with the last being failure or near failure, with +3min rests between sets, will I get the best of both worlds? Mind-muscle connection of strength training and muscle hypertrophy at the same time? what do you think?
I have always applied progressive load and now I will do it too, for example I do 3 sets of bench press, the first week 6 – 5 – 5, the second week 7 – 6 – 5 (approximately), the third… until I do a week 9 – 9 – 8, my rule is, when the first set exceeds the maximum target reps and the second also or stays just at the limit, I go up in weight.
what do you think?
Great video
Just do strength training first and hypertrophy later
Wow, what a well made video
Most of this is a bit over simplified. Their idea of neural adaptations is a bit off. Its not completely movment specific. And just go look at hennemans size principal. And understand that maximum force can only be generated for so long with out adequate rest so that the cellular mechanisms can cycle enough atp for maximum contraction . But yes if you squat heavy you bench will probably progress faster because of a thing called acetylcholine. If you lift in heavier ranges those muscles get stronger in every use. Not just in that lift. Actually common sense should tell us that already.
This is literally the opposite explanation of what everyone else says everywhere in the world. It's always said that hypertrophy is by high weight low reps and strength so modest weight with higher reps
if you love sports and want to get better at your favourite sport, strength per unit weight is more important than hypertrophy
Hypertrophy dose response relationship? Tf docoyur research
this was very helpful, thank you
I think I gotta deload because my last heavy sets aren't enough. I think exercises I'm doing with higher rep range are giving me better results. OHP and Bench Press are basically frozen, I can't reach one more rep with my PRs. I remember I got them when I do more with lighter weights.
Great video. The ending seemed abrupt though. I was waiting for the conclusion, but got rolled credits.
This has been THE MOST helpful explanation of how to train I’ve seen. I’ve made progress, but it fluctuates overtime because I just could never understand how to create an effective training plan, this has cleared it up for me so much!
jeez i hate this youtube's notifications, it works once on a month. So let's say my working wights on a squat is 60 kg, so I'll just stick to this working weights and doing on this 4 sets of 6-7-8-9 reps without changing the weights, am I understanding it correctly? (I did already so last time, and I pretty much loved it)
can you please specify, at 11:33 is this reps with a working loads? Which mean you need to do 1-2 sets of warm up sets and only then you should do 4 sets with your working loads (weights) with progressing rep range? Am I understanding correctly?
90%+ people are not training for hypertrophy
Great video. So can I mix between the two and still gain muscle? If I want to focus on hypertrophy but still eventually lift a little heavier can I do my normal 3 sets for an exercise with 10 reps but on the last set increase the weight or would that be considered strength training? What would be the recommended rest times for mixing the two?
Flat bench chest flies dips you do this in that order 8 to 12 reps and u hit hypertrophy very fast do these in this order promise your gains will be insane
Lift heavy and also go to failure cheat code?
Thank you for this insightful video on progressive overload and its application in strength and hypertrophy training! The clear explanation of training variables and their impact on different adaptations is immensely helpful. I'm grateful for the valuable knowledge shared, which will undoubtedly enhance my training journey. Looking forward to implementing these principles for better results. Subscribed and eagerly awaiting more content!
What about bodyweight strength? Would this change anything since hypertrophy also increases weight?
Listening while I’m the gym
If we train for just for hypertrophy and leave the gym for a while the muscle development will fade away right ? like if we train for strenghth it will last longer ?
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How would you setup sport specific training? For example a climber wants to minimize muscle mass in the legs while remaining above a fairly fixed minimum strength. While forearms can have as much muscle mass as possible since those muscles are small enough to not really matter. But their strength matter a lot. While the back muscles lies somewhere inbetween. They are allowed to be fairly big. But the goal is to move mass.
Maximizing power to weight ratio is not the same as maximizing power output, or absolute strength.
how do u train for strength again ?
I got a question about hypertrophy
On one lift (all sets to failure) my sets went
1×10
2×6
2×4
Should I keep the same weight until I can get all sets to be 10 reps and then restart the process with increased weight? For hypertrophy
Ok So I have been training for strength and not muscle growth. It is funny actually, I have seen a lot of muscle growth over these months, so I wanted to switch to strength focus. Well it seems my muscle growth is just a result of strength increase. I have increased the weight almost every single week, a few times I couldn't, as my minimum increase is 2.5lb weights and it has become increasingly hard to break that minimum growth limit I have. If I got smaller weights surely I could continually add weight, but then the bar would get really long with weights and so on.
Thanks for the info. This also confirms another fear for me. If I am just not feeling it I may only do 1 or 2 sets and I was afraid that did nothing. From this it seems as long as I fail I will do atleast some form of growth. YouTube is a weird place, I get some people like this or, Jeremy Ethier, or Renaissance Periodization where I feel it is data and science driven and you can tell.
Then you have this in-between where I'd class Athlean-X and others I forgot as I try not to watch. Where they do use science, but they just assume all people want the super lean vein monster look. As well they seem very biased in many scenarios where it is clear there could be better alternatives.
Third is this clout chasing odd behavior people like Will Tennyson where every video he makes assumptions of others just for the clicks and entertainment instead of reality and it bothers me a lot. He takes a small amount of info and pretends to be an expert on everything from that small info.
And finally the BS is everywhere, but I find it easy to avoid.
Very well explained. I've always inherently done strength training, it's the way i was taught to progressively overload, but seeing it laid out like this will hopefully help my size goals.
Very nicely explained.