The BEST Way To Get JACKED and STRONG (ft Dr. Eric Helms)
Summary
TLDRIn this video, Dr. Eric Helms discusses the concept of powerbuilding, the combination of strength and hypertrophy training. He emphasizes that most people can maximize gains in both areas simultaneously and suggests focusing on low rep, low volume training for specific lifts while dedicating more time to hypertrophy. Helms, a pro bodybuilder and powerlifter, shares his experience and insights on training for both strength and physique, advocating for a pragmatic approach to exercise selection and training volume.
Takeaways
- 😀 Dr. Eric Helms advocates for an 'ideologically impure' approach to training, suggesting that most people can maximize strength and hypertrophy gains simultaneously.
- 💪 The concept of 'power building' is discussed, which involves focusing on both strength and hypertrophy training for an optimal physique.
- 🏋️♂️ Dr. Helms emphasizes that for most trainees, a specialized program is not necessary, and they can achieve strength and size with a general program.
- 📉 He mentions that as one progresses to higher levels of training, specialization may become necessary to continue making progress in a specific sport.
- 🔄 The idea of periodization is introduced, where training phases are alternated based on the individual's goals, such as focusing on powerlifting then switching to bodybuilding.
- 📊 Data from studies is referenced to support the idea that hypertrophy can be achieved with various rep ranges and that strength is not solely dependent on heavy lifting.
- 🏆 Dr. Helms shares his personal experience, having competed in multiple strength and physique sports, and how he trained to achieve success in both.
- 🤔 The conversation touches on the misconception that powerlifters cannot be muscular or have a good physique, challenging the stereotypes associated with different training goals.
- 🧠 The importance of understanding that training for a specific sport selects for certain physical traits, rather than the training causing those traits, is highlighted.
- 🏋️♀️ For the average trainee, Dr. Helms suggests focusing on compound lifts and not worrying too much about optimizing every aspect of their training program.
Q & A
What is the main topic of discussion in the provided transcript?
-The main topic of discussion in the transcript is the concept of 'power building,' which refers to training methods that can maximize both strength and muscle hypertrophy simultaneously.
Who are the speakers in the transcript?
-The speakers in the transcript are Dr. Eric Helms, a well-known figure in the field of strength training and bodybuilding, and the host of the channel, who is interviewing Dr. Helms.
What is Dr. Eric Helms' stance on the combination of strength and hypertrophy training?
-Dr. Eric Helms believes that most people can maximize their gains in both strength and hypertrophy almost completely simultaneously, and he advocates for a pragmatic approach that combines elements of both types of training.
What does Dr. Helms suggest as the first step in power building?
-Dr. Helms suggests that the first step in power building is to commit to being 'ideologically impure' and accepting that a blend of strength and hypertrophy training methods is necessary.
What is the 'minimum effective dose' training mentioned in the transcript?
-The 'minimum effective dose' training refers to the concept of performing the least amount of work necessary to achieve the desired training effect, which in this context means building strength while also allowing time for hypertrophy.
Why does Dr. Helms currently focus exclusively on bodybuilding training?
-Dr. Helms focuses exclusively on bodybuilding training because he finds that he cannot maximize his potential when trying to split his attention between strength and hypertrophy.
What is the significance of the 'Big Three' exercises in power building as discussed in the transcript?
-The 'Big Three' exercises, which refer to the squat, bench press, and deadlift, are significant in power building because they form the foundation for developing strength and are adaptable for hypertrophy training as well.
How does Dr. Helms approach training for athletes who compete in both powerlifting and bodybuilding?
-Dr. Helms takes a phasic approach for dual sport athletes, balancing the minimum dose needed for maintaining muscle size while focusing on powerlifting, and alternating between phases to optimize both disciplines.
What is the 'phasic approach' to training mentioned by Dr. Helms?
-The 'phasic approach' to training involves periodizing training into different phases, each with a specific focus, to optimize performance for both powerlifting and bodybuilding according to the athlete's goals and competition schedule.
What does Dr. Helms suggest for individuals who want to be strong but are not interested in powerlifting?
-For individuals who want to be strong but are not interested in powerlifting, Dr. Helms suggests a training program that is 80% to 90% hypertrophy-oriented with some specific strength training on top, focusing on exercises that build muscle and strength effectively.
How does Dr. Helms view the relationship between powerlifting training and physique development?
-Dr. Helms views powerlifting training as a means to develop a muscular and impressive physique, contrary to the misconception that powerlifters are not muscular. He believes that with the right approach, one can achieve both strength and a desirable body shape.
Outlines
💪 Introduction to Power Building
Dr. Eric Helms, a renowned figure in the fitness world, discusses the concept of power building, which combines strength training with hypertrophy (muscle growth). He challenges the notion that one must choose between strength or muscle growth, suggesting that it's possible to excel in both simultaneously. Dr. Helms shares his personal experience of achieving strength and muscle growth through a balanced approach, emphasizing that the key is to be 'ideologically impure' and not strictly adhere to one training ideology. He also addresses the misconception that certain exercises are only for powerlifters, advocating for a broader application of training methods to achieve both strength and hypertrophy.
🏋️♂️ The Evolution of Power Building
The paragraph delves into the evolution of power building, starting with the traditional approach of 5x5 training for all exercises. Dr. Helms critiques this method for not being efficient, suggesting that a more effective approach is to use a minimum effective dose of low rep, low volume training for strength in specific lifts, while dedicating more time to hypertrophy training. He explains that this approach allows for better transfer to the main lifts and is more time-efficient. Dr. Helms also discusses the importance of phasic training, adjusting the training focus based on goals and competitions, and how this strategy can help maintain muscle size while focusing on powerlifting or vice versa.
📈 Balancing Strength and Hypertrophy for the Average Individual
This section addresses how the average individual without competitive aspirations can balance strength and hypertrophy training. Dr. Helms suggests that most people can achieve both goals simultaneously with a rep range of 5 to 15, choosing exercises that emphasize long muscle lengths and are easy to load and progress over time. He also touches on the idea that even with a focus on strength, individuals can still achieve a muscular and strong physique, dispelling the myth that powerlifting training doesn't contribute to an impressive physique.
🤸♂️ Training for Specific Goals and the Role of Genetics
Dr. Helms discusses different groups of trainees, from those who want to look strong and muscular without specific competitive goals to those who are strength enthusiasts. He explains that for the average gym-goer, a program focusing on hypertrophy with some specific strength training can be sufficient. The paragraph also highlights the role of genetics in determining one's physique and performance in sports, noting that often the physiques seen in competitive bodybuilding or powerlifting are the result of genetic predisposition rather than the training itself.
🏆 The Reality of Competitive Training and the Importance of Training Volume
In this paragraph, Dr. Helms reflects on his own journey and the realization that to compete at higher levels in powerlifting or bodybuilding, one must specialize and dedicate significant time and resources to training. He discusses the transition from a balanced approach to focusing exclusively on bodybuilding to maximize his potential. The conversation also emphasizes that for most people, the discussions around stimulus to fatigue ratio and optimization are premature, as they are far from reaching their genetic potential in strength or size.
Mindmap
Keywords
💡Strength Training
💡Hypertrophy Training
💡Power Building
💡Repetition Range
💡Volume
💡Periodization
💡Stimulus Fatigue Ratio
💡Minimum Effective Dose
💡Competitive Bodybuilding
💡Powerlifting
💡Isometric Strength
Highlights
Dr. Eric Helms discusses the combination of strength and hypertrophy training for optimal results.
The concept of 'power building' is introduced as a way to achieve strength and muscle growth simultaneously.
Dr. Helms emphasizes the importance of being 'ideologically impure' to maximize gains in both strength and hypertrophy.
The debate on power building and its impact on physique is explored, with a focus on the 'spider physique' and stimulus fatigue.
Dr. Helms shares his personal experience of training for both strength and hypertrophy at high levels.
The idea that most people can maximize gains in strength and hypertrophy almost completely simultaneously is presented.
A pragmatic approach to power building is suggested, focusing on the minimum effective dose for both strength and size.
The traditional approach to power building using 5x5 training for all exercises is critiqued for its inefficiency.
The benefits of low rep, low volume training on specific lifts for strength while focusing on hypertrophy for overall size are discussed.
A phasic approach to training for those competing in both powerlifting and bodybuilding is outlined.
The practical example of a training program for a powerlifter and bodybuilder is provided, detailing the balance of strength and hypertrophy work.
The concept of maintaining strength with minimal training during a bodybuilding focus phase is explained.
Dr. Helms explains how to periodize training based on goals, alternating between strength and hypertrophy phases.
The misconception that hypertrophy training does not contribute to strength is challenged with evidence from meta-analyses.
The importance of conceptualizing strength as a skill and training for it with singles and other methods is discussed.
Dr. Helms shares his personal experience of maintaining strength while focusing on bodybuilding.
The idea that powerlifting training does not preclude a muscular and aesthetically pleasing physique is highlighted.
The transcript concludes with a discussion on sport selection and how it influences physique, rather than training causing specific body types.
Transcripts
doctor pack here all for the first time
not the sixth time sweaty handshake Dr
Eric Helms is back on the channel Dr
Eric Helms PhD wnbf Pro the man the myth
himself 2024 strength is out of the
window we don't that's 2014 stuff that's
meanf that's that green that's 5x5
starting strength numbers the bar The
Big Three recreational lifters don't
care anymore this is only for
powerlifters and that Echo chamber but
we're bringing it back baby let's go and
even though muscle growth is the thing
there is a way to get both and to get
quite good at both and I am a big fan of
that and I think it's relatively easy to
have your cake buy a second cake have
both of them cry yourself to sleep wake
up the next day do it all over again and
then lift weights and get stronger and
bigger simultaneously so and because you
are somebody who's done that literally
multiple times uh and at the highest
level at least for naty for body yeah
for bodybuilding yeah sorry I I kissed
your ass too too much yeah I'm I'm not
that good of a strength athlete but by
General standards by research standards
I'm incredibly strong uh by research
standards i' say you're among like our
minimum those studies I think they're
the strongest studies in the literature
at the moment and we're talking about
like a like a mean deadlift of like 230
220 so I'm killing it 2 two standard
deviations above yeah back so I want to
talk about the idea of power building
how can one get those gains as far as
strength goes but also mainly focus in
hypertrophy and mainly focus on building
a good physique well the trick is to
commit to being ideological impure and
accepting that it is an Abomination yes
that is step one uh no in all
seriousness I think Believe It or Not
despite there being independent best
recommendations for the variables of
strength training versus hypertrophy
training 95% of people can max out their
gains in both strength and hypertrophy
almost completely simultaneously let's
go yes I'm in full agreement with that
and I think the the debate of power
building was maybe one of the the most
not useless
but the the idea of a spider physique
and the the issues with doing too much
strength training on top of it and
stimulus fatigue ratio but you're the
guest I'll pause the
ADHD we'll see how long that lasts let's
see and hear from you so I one thing big
TNC
disclaimer um I am currently focused
exclusively on bodybuilding training
because when I try to split my attention
between strength and hypertrophy I
cannot maximize my potential and here's
the the additional TNC disclaimer to
that TNC disclaimer most people are not
trying to compete at wnbf Worlds and
place top five yes most people are going
to be in their intermediate phase
unfortunately for life and
I'm going to help you not have that be
the case and it took me until this point
I've been Lifting for 20 years to where
my goals truly required me to specialize
and 99% of my audience are not in the
same position as me I know that that may
sound arrogant but what I'm saying is is
that even up to the point where I
attained my Pro card I was
simultaneously training for strength and
hypertrophy because that was what I
wanted to be I I've always seen myself
as a physical culturalist meaning
someone who is equally interested in
strength and bodybuilding I've done 18
Powerlifting Meets five weightlifting
meets two strongman competitions one
Highland Games competition and I've done
17 bodybuilding shows oh wow I loved the
iron game and the first competition I
actually did was a push pull meet in
2006 and then after that in 2007 into my
first bodybuilding season and I've
always trained in the same season or in
alternating seasons in both strength and
physique sport never caused me a problem
I've progressed this whole time and it's
only now where I see listen if I want to
go from being good enough to get a pro
card to potentially being competitive as
a pro I am actually starting to run out
of resources to dedicate to strength
training resources time energy mental
focus but that is just not true for most
people most people don't need to be
doing 20 30 or 40 sets per week for a
given muscle group to make progress they
don't need to be taking every single set
to failure and they don't need to be
avoiding some of the movements which are
more technically demanding cardom
metabolically demanding and have a
slightly higher risk uh when you
especially when you perform them to
failure at higher volumes that's an
exclusive issue of someone in my
position right
so the way we used to approach power
building back in the day was we were
technically correct in thinking about
the requirements of hypertrophy training
and how they could be adapted for
strength but probably not efficient in
our approach what I mean by that is once
we realized and this is more than a
decade ago that you can produce
hypertrophy training with almost any rep
range right whether it's fives sixes
even threes if you're willing to do a
few more sets mhm that's a viable way to
grow muscle okay and then a muscle
doesn't really know what exercise you're
doing you know of course if you match
for things like muscle length tension at
the right Point etc etc etc but there's
no reason you can't use a squat a bench
press and a deadlift as some of the
hypertrophy Tools in Your Arsenal right
so the traditional approach to power
building is something like 5x5 but
applied to like everything yeah yeah so
you have your strength days you have
your hypertrophy days or you start your
hypertrophy days with like sets of five
or sets of Threes or something like that
on your squad bench and deadlift and
then you train in like the 6 to8 rep
range for everything you know you're
doing like tricep push Downs for sets of
six I don't know why but it's because
I'm interested in strength and size and
that certainly can work but I don't
think it's the best approach and believe
it or not huge shout out to
you to
you the minimum effective dose training
work that you did I think changed the
perspective of not only me but of our
community as a whole as to what might be
the most efficient Pathway to building
strength while also having time to build
size and what I do currently for my dual
sport athletes and what I've done for
myself is that I focus on relatively low
low rep low volume training on the
specific lifts I want to be strong in
cuz it takes less time and it's much
more potency per unit of volume and then
I dedicate a lot of time to hypertrophy
while thinking about what type of
hypertrophy training will probably also
s serve the dual purpose of having good
transfer to the main lifts and then if I
actually am working with someone who
wants to compete in powerlifting and
bodybuilding at the same time then I
will take a phasic approach to where we
might figure out what's the minimum of
dose they need for maintaining muscle
size while focusing on powerlifting and
will alternate between those two mhm so
like a practical example of what this
might look like we'll take someone who
is a powerlifter and a bodybuilder who
actually competes we might do a couple
of sets of hamstring curls a couple of
sets of calf raises a couple of sets of
leg extensions and then primarily squats
and deadlifts phased and periodized for
their lower body training as they go
into a meet and then for the upper body
they're going to be doing a fair amount
of bench press both in the high rep
ranges and low rep ranges and then
enough like minimum dose style training
rows lat pull Downs bicep curls tricep
push downs and some lateral Rays work
and that's when they're close to a
powerlifting competition and we'll
follow traditional peaking approach for
the powerlifting doing the minimum
amount we need to not lose size so I
don't want to set them up for having a
harder time when they switch to a more
bodybuilding Focus phase which exactly
the opposite might look like working up
to a single at a relatively low rpe
we're talking furest from a powerlifting
comp but not seeing large backsliding in
squat bench and deadlift twice per week
they might do a single on bench and once
per week each on the squat and the
deadlift they might do a single and
we're talking RP 5 to7 and you'd be
surprised how even just those 1 to two
singles per week can maintain 90
95% of their Peak strength that they had
in competition while they dedicate all
the rest of their time and energy
towards doing the amount of bodybuilding
work they need to to Peak and that's
very different than doing 5x fives on
tricep push Downs
yeah and you know we we didn't really
have a good reason for that other than
well I can build muscle with fives but I
want to be strong so that's what I'll do
for all my
exercises but if you think about it
conceptually why are we doing tricep
push Downs in the first place well I
want big triceps and I know that more
contract Alti in my triceps should
transfer a little bit to making me
stronger but I'm not actually caring
about how much I'm doing a tricep push
down with that's not going in the log
book as sweet new PR I mean you might be
about it but the goal is to bench more
overhead press more and the goal is to
build larger triceps so you need to then
scale it back and think about okay well
then what's the best approach to build
muscle on my triceps I could do it with
a 5x5 but maybe it makes a little more
sense from like a joint Integrity
perspective and just a comfort
perspective and a loadability
perspective to be training in the 8 to
20 rep
range so I think it's this blend of
pragmatic approaches per exercise as to
what's the appropriate rep range and
proximity to failure and volume you want
to do at different times and then making
sure you know the minimum effective dose
to maintain muscle mass and the minimum
effective dose to maintain strength and
then simply periodizing which phases
you're in based upon your goals that
makes total sense but I would go as far
to say that for the average individual
may not have any competitive aspirations
whatever so if they want to focus
primarily on strength then they can bias
more of the their volume there but even
there given the data that we have on
rest periods and time efficiency
techniques like super sets you could
still get plenty if not all the volume
in just while also doing your strength
work that may be a bit harder and you
may be a bit you have to you may have to
get a bit more creative with your
exercise selection account for systemic
fatigue Global fatigue and so on and so
forth and vice versa if you just want to
do primarily hyhy work throwing a single
and a few backup sets on top of your
training that could be enough for you to
actually make games like I've managed to
maintain a 635 deadlift for the past 2
years or so just by doing the old single
every week and that's not even as
consistent as one would imagine it's a
heavy deadlift every week but it's we're
talking about like a single set I do
however feel that people have this
misconception about what strength means
and the idea that yes if you're not
lifting very heavy you may not be
maximizing strength but even though
that's at the 8 to 12 rep range that
you're doing for the majority of your
body parts you are getting stronger you
because people have this like you know
the stupid analogy where they're like
yeah all those muscles just for show but
uh you can't perform a very specific
lift with maximum loads like if if we're
talking about just general strength and
use a a neutral strength test it's very
likely that the individual who's doing
mostly hypertophy training for daily
function you are insanely strong you can
lift stuff off the floor and all that
jazz but it's very likely that if we
were to put you and somebody who's doing
very heavy squats on a leg press or a
leg
extension there wouldn't be like an
insane difference you you'd also be
strong absolutely there's a meta
analysis by shonfeld that came out in I
want to say 2016 or 2017 where they
compared training heavier than 60% of 1
RM to lighter and while there was a
significant uh difference in 1 RM
strength when you train with heavier
than 60% of 1 RM favoring heavier
training there was no significant
difference in hypertrophy which is not
news to anybody but in isometric
strength there was also no significant
difference so when you remove the skill
component and by the way isometric
training done on an isometric
dynamometer which is basically a fixed
joint angle sometimes people call it an
ikd isokinetic dynamometer ever heard of
that never heard of that acronym that's
weird ikd uh so when you do a fixed
joint angle say a leg extension pushing
against an immovable object the amount
of force that's produced in that
position seems primarily not impacted by
the load you're training with in fact it
may probably be related to just how much
muscle mass do you have and have you had
a decent familiarization session so it's
important to conceptualize strength as a
skill yeah especially when we're talking
about 1 RM strength um it is a motor
learning task and then it's going to be
influenced by your ability to produce
High forces or high joint torqus with
all the different muscles that are
contributing to the movement so you want
to practice that skill which you can do
with these singles and then also build
the raw material that you'd think would
increase your strength ceiling MH so
absolutely exactly what you described is
how I approached in my last season where
I turned Pro as a bodybuilder I did a
competition middle of my season as an 83
kilo lifter y I thought it'd be pretty
cool I'm normally a 93 kilo lifter to
give people people an idea of just the
level of strength I've achieved if it's
you IR relevant my best deadlift is a
260 deadlift at 93 my best bench is 155
at 93 my best squat is 227 so without
training specifically for powerlifting
and just trying to kind of throw these
singles on top of that I achieved
something that was about 90% of that at
83 kilos just doing one to three singles
per week on The Big Three and maybe a
little bit of back off work when I got
closer but I didn't truly go on what you
would look at and think of a
powerlifting program primarily until I
was about 6 weeks out and that was while
you were preparing for a bodybuilding
comp and while you were also a very
experienced lifter who's been doing that
for years and years and that's where I
would sort of create these three
imaginary tiers groups whatever you want
to call them and the training
recommendations would would differ based
on which one you fall in the first one
would be average individual doesn't care
about Squad bench deadlift just wants to
be muscular and strong cool 5 to 15 as
your rep range choose exercises
obviously that tick certain boxes
emphasize long muscle lengths um are
easy for you to load and progress over
time that's going to get you plenty
strong for what you think strength is
you're going to be a strong strong
individual if you look at martial
artists and people that are generally
regarded as strong many of them we could
smoke now in terms of like a deadlift
but in terms of what the average person
out there regards as strength you know
they are strong individuals I'd have
another group where you have your
average Jim Gore who wants that three-
plate bench but doesn't necessarily want
to powerlift or like geek out over bench
press technique and just wants to be
able to press a lot of weight that's
where I'd say um you know 80%
hypertrophy or even 90% hypertrophy
oriented program with some very specific
training on top um and obviously
hypertrophy work done in the lifts
themselves you know Squad bench deadlift
um that's going to cover them for sure
and then you have your strength
Enthusiast who also wants a solid
physique obviously if you're doing a
bunch of volume for your power lift you
are essentially absolutely hammering
your chest tricep front delts Erectors
hamstrings glutes quads adductors
adductors am I forgetting anything no I
think that's a great Point like it's not
like if if you operate in modern
powerlifting circles yes where now we're
we're seeing not just the super
heavyweights being the dominant visible
figures but people like Pana in the 66
kilo class in the middleweight classes
especially where people who are leaner
tend to do a little better cuz they're
maximizing their you know lean mass to
body weight ratio they look like
bodybuilders you know and not all of
them are performing a lot of accessory
work like for example Pana they have a
very specific based program it's almost
all Heavy squat bench deadlift of course
they're doing some accessory but by no
means are they trying to be bodybuilders
yet they look like most people would
like to look like yes so I I think
people need to realize that training for
powering doesn't make you smaller you
know and it's certainly going to produce
a pretty impressive physique and if you
really want to try to optimize things
yeah throw in some hamstring curls throw
in some calf raises you know throw in a
few leg extensions for the recck fem do
some arm work some rear delt work some
rows and pull Downs honestly I could
take a powering program and if you said
hey I have another 30 minutes to train I
could set you up with probably something
that would optimize both hypertrophy and
powerlifting for most people at
intermediate stage or lower yes that's
exactly what I was uh what I was about
to say there you have your base
powerlifting program and then you throw
in some direct lat side Cal and maybe a
few extra exercises for hamstrings and
quads and you are going to be pretty
close to maximally jacked yes but
people have this um people often
discount the powerlifting work as if
Natty powerlifters are not extremely
muscular and have solid physiques cuz
there's this and I mean obviously power
lifters play into it a lot like
powerlifters are fat and and they take
10 minutes between each set but in
reality the most powerlifters with some
years under their belt right and a
certain level of strength they will have
pretty impressive physiques yes um and
we see that in the literature as well in
terms of like fat free Mass I think the
optical illusion of bodybuilders comes
from potentially some extra lat and side
delt work but also images uh so like
when you take a picture by yourself in
contest shape you can look insane and
you give people the idea that oh you are
like your shape is so much different
than a powerlifters but then you put a
Natty bodybuilder and a Natty power
lifter who's relatively lean next to
each other and sure you can see some
differences but it's not like a night
and day it's also not the difference in
training it's that at a certain level
the level of where you get a lot of
attention on Instagram you're looking at
people who have a better genetic
predisposition towards the sport and the
sport is selecting for the physique
that's in it exactly so the reason why
I'm focused on bodybuilding right now is
because I'm a much better bodybuilder
you know I have a small waist I don't
have truly hugely broad shoulders but I
have good muscle bellies I have pleasing
shape I have good development I'm
relatively symmetrical and I'm just
aesthetically pleasing but as far as
strength totaling in the mid 600s at
best at 93 that's just not going to get
me to nearly the same level that I can
get in bodybuilding I'm not an amazing
Pro bodybuilder but I can actually
compete at the World level yeah I'm
never going to make an open worlds team
or place in the top 10 for any worlds
team except maybe Master's worlds or if
you get a Greek citizenship perhaps but
then I will maybe make the Greek team
but Place 40th at the World level the
world I prefer seventh in the world and
then trying to work on placing higher
than that in bodybuilding you know what
I'm saying so like there's a big
disparity and that's an example of sport
selection sometimes we get it twisted
like we'll watch the Olympics and we'll
see all these swimmers with you know
wide lats and they go oh so swimming
must be good for your lats and your
shoulders like no no no no no those
people are High Lev swimmers because of
the way they're shaped so that they can
get to that performance it's not the
training that's necessarily causing it
yes it's not like playing basketball
makes you 7 ft tall it does not there
you go see or Jeff nippard would be so
much taller right he's a really good
basketball player I give that he is but
it hasn't made him taller yes right
that's a really good point yeah that's
something I think a lot of people
discount so the point being is that when
you look at these differences you're
observing an effect not a cause so yes
the average person may not need to
optimize things and it is these
discussions of competitive bodybuilders
and powerlifters that bring about the
discussions of stimulus to fatigue ratio
or what is optimal but I think the
typical person who's talking about this
optimization game or how do I make it
most efficient it's a straw man you are
at a level of your development where you
can maximize the rate of progress and
strength or hypertrophy doing far less
at far lower loads than the people who
are having those conversations it's not
an issue for you yet so it's this kind
of false problem if you are only at 50%
of your total potential development of
strength or size you don't need to worry
about oh how do I fit together the
perfect program so I can optimize
everything so I can eek out these gains
like brother just train and you're going
to get bigger and stronger once you get
to the point where you can't train for
both you'll know it and it took me 20
years right like I did eventually get to
the point where I realized okay if I
want to improve my total from 630 and I
want to get to 650 I need to dedicate
about 15 hours per week of powerlifting
training yes and when do I have time to
do bodybuilding or the energy or the
mental focus I don't and if I want to
get from the point where I'm barely
making into the pros to maybe making
some noise or just at least being middle
of the pack with the pros in
bodybuilding even that single on squats
bent or deadlift is going to take some
time energy and resources away from all
the other nonsense I need to do and the
endless number of sets that I'm trying
to accomplish so that's a problem that
very few people have very and you're
still in one scenario maintaining a
physique that the average person would
look at and be like oh wow that guy
looks insane and vice versa you're
maintaining a level of strength where
cool two three weeks of powerlifting
specific training and you're back at
your Peak absolutely like I do rdl's
with over 400 lb for five six seven reps
I'm
I probably can't do a Simo deadlift of
260 right now but I guarantee you if we
went and put 220 on the bar and I just
warmed up a little bit just so I
wouldn't be scared of my hamstring
popping off I could do a 220 kilo Simo
deadlift right now and that's
real
hey he was ready always ready never got
lucky don't forget to like subscribe
follower helm by his books compliments
on the other video camera is running out
of battery 80hd gang % off Rascal mayad
app.com best app out soon peace
تصفح المزيد من مقاطع الفيديو ذات الصلة
Critiquing Dr. Mike | Training for SIZE vs STRENGTH
How to Train for Maximum Muscle Growth (ft. Dr. Eric Helms)
The Differences Between Training for Size Vs Strength
Volume Ottimale Per CRESCERE (Braccia, Petto, Spalle, Schiena) *RICERCA SCIENTIFICA* | CDN EP.2
The BEST Way To Train & Eat To BUILD MUSCLE & BURN FAT | Stan Efferding
Progressive Overload for Strength vs Hypertrophy Training | How to Progress Training Variables
5.0 / 5 (0 votes)