How To Powerbuild The RIGHT WAY (best strategy for strength and size)

Summary

In this humorous and informative video, Dr. Mike and Dr. Pack discuss the concept of power building, which combines strength and hypertrophy training. They explain the importance of practicing one-repetition maximum (1RM) lifts and suggest a training method involving heavy singles and triples before hypertrophy work. The conversation also touches on the order of operations in workouts, emphasizing the need to do strength work first to maximize force production and avoid fatigue. The duo's engaging banter and expert advice aim to inspire viewers to get stronger and 'jacked' while avoiding common training pitfalls.

Takeaways

• 🎓 Dr. Mike and Dr. Pack, both from RP Strength, discuss strength training and hypertrophy.
• 📚 Dr. Pack is active in publishing literature, unlike Dr. Mike who focuses on social media.
• 💪 Power building combines hypertrophy work with strength work.
• ⚖️ Balancing strength and hypertrophy work often involves doing too much strength training.
• 🏋️ Strength gains can be achieved with minimal specific 1RM training before hypertrophy work.
• 🔄 Perform heavy singles or triples before hypertrophy work to see meaningful strength gains.
• 📉 Hypertrophy work should be performed after strength work when the muscles are less fatigued.
• 🧠 Strength training doesn't require going to failure; leave some reps in reserve.
• 📊 Optimal power building involves both strength work and hypertrophy work in the right order.
• 🚀 Minimal strength training integrated with hypertrophy work can lead to significant gains.

Q & A

What is the main topic discussed by Dr. Mike and Dr. Pack in the video?

The main topic discussed is power building, which is a training approach that combines hypertrophy work with strength work to achieve both size and strength gains.

Why does Dr. Mike suggest that people should check out Dr. Pack's YouTube channel?

Dr. Mike suggests checking out Dr. Pack's YouTube channel because Dr. Pack publishes literature consistently and is knowledgeable in the field of strength and hypertrophy training.

What does Dr. Mike imply about his own social media presence compared to Dr. Pack's?

Dr. Mike implies that while he is active on social media, he does not publish literature as frequently as Dr. Pack does, and he often finds himself 'crying alone' in comparison.

What is the colloquialism 'AF' mentioned in the script, and how is it used in the context?

The colloquialism 'AF' stands for 'as f***' and is used in the script to emphasize that power building is considered very impressive or 'dope' by the younger generation.

What is the issue with the way many power building programs are structured, according to Dr. Pack?

Dr. Pack suggests that many power building programs incorrectly divide strength and hypertrophy work, often spending too much time on strength work and potentially missing out on additional hypertrophy work that could be beneficial.

Why is it recommended to do strength work before hypertrophy work in a power building program?

Strength work should be done first because it requires being in a state of minimal fatigue to maximize force production, which is not ideal after already performing hypertrophy work.

What is the recommended training protocol for 1RM specific work in a power building program?

The recommended protocol involves performing a single heavy set to leave one to three reps in reserve, followed by 80-90% of that weight for a couple of triples, two to three times per week for each lift.

How does Dr. Pack describe the relationship between doing strength work first and subsequent hypertrophy work?

Dr. Pack explains that doing strength work first can actually potentiate the hypertrophy work, making the lighter weights feel easier and allowing for better technique and confidence during the hypertrophy sets.

What is the significance of the 'gas station ready' comment made by Dr. Mike?

The 'gas station ready' comment is a humorous way to say that the power building approach will not only make one look muscular ('jacked') but also strong enough to handle heavy loads, like filling up a gas station.

What advice does Dr. Mike give about taking pills offered by strangers in the context of the video?

Dr. Mike humorously advises against taking any pills offered by strangers, even if they claim to be for 'Happy Times,' emphasizing that it was a joke and not actual advice.

Outlines

00:00

🏋️‍♂️ Power Building: Combining Hypertrophy and Strength

In this paragraph, Dr. Mike introduces the concept of power building, a training approach that aims to enhance both muscle size (hypertrophy) and strength. He discusses the common misconception that strength training and hypertrophy are mutually exclusive and instead suggests that they can be effectively combined. The conversation highlights the importance of practicing one-repetition maximum (1RM) lifts to improve strength while also engaging in hypertrophy-specific exercises to build muscle mass. Dr. Mike emphasizes the need for a balanced program that does not overemphasize strength work at the expense of hypertrophy, and vice versa, to achieve optimal results.

05:00

💪 Optimal Power Building Techniques and Their Benefits

The second paragraph delves deeper into the specifics of power building, focusing on the method of incorporating 1RM training before hypertrophy work. The speaker, Dr. Pack, explains the rationale behind performing strength work first to maximize force production while being in a less fatigued state. He suggests starting with a heavy single or triple to leave some reps in reserve, followed by a percentage of that weight for a few triples. This approach is said to yield meaningful strength gains without compromising hypertrophy work. The paragraph also addresses the order of operations in a workout, advocating for strength exercises to precede hypertrophy exercises to ensure optimal performance and gains. Additionally, there's a humorous touch about 'inner work', implying personal development or mental strength, which is suggested to be addressed outside the gym environment.

Keywords

💡Power Building

Power building is a training regimen that combines strength and hypertrophy work to achieve both increased muscle mass and strength. In the video, this concept is discussed as a way to get 'jacked' and strong, emphasizing the importance of not just looking muscular but also being able to demonstrate real strength, as illustrated by the anecdote about ripping out a table at Chipotle.

💡Hypertrophy

Hypertrophy refers to the increase in muscle size and is a key component of bodybuilding. In the script, hypertrophy is mentioned as a goal where individuals aim to 'get jacked,' which means to develop larger muscles. The discussion around power building includes hypertrophy work to ensure that while strength is gained, muscle size also increases.

💡One Repetition Maximum (1RM)

1RM is the maximum amount of weight that can be lifted for one complete repetition of an exercise. The video emphasizes the importance of 1RM strength in power building, suggesting that training for this specific strength metric can be combined with hypertrophy work to achieve optimal results, as indicated by the advice to practice the skill of handling heavier loads for that single rep.

💡Strength Training

Strength training is a type of exercise that focuses on improving muscular strength and anaerobic endurance. The video script discusses the misconceptions about strength training, highlighting that it's not just about lifting heavy weights but also about practicing the skill of lifting to improve one's 1RM.

💡Proximity to Failure

Proximity to failure refers to how close one is to the point of no longer being able to complete a repetition with proper form. The script explains that for hypertrophy, being close to failure is beneficial, but for strength training, it's better to stay a few reps away from failure to maximize force production.

💡Volume

In the context of weight training, volume refers to the total amount of work done, typically measured by the number of sets and reps performed. The video mentions that even when focusing on strength, the volume from hypertrophy work contributes to overall muscle development and strength gains.

💡Potentiation

Potentiation is a phenomenon where performing a set of high-intensity exercise can temporarily increase performance in subsequent sets. The script suggests that doing strength work first can potentiate hypertrophy work, making the lighter weights feel easier after handling heavier ones.

💡Rep Ranges

Rep ranges refer to the number of repetitions performed in a set. The video discusses the importance of different rep ranges for strength and hypertrophy, such as using a 6 to 1 rep range for strength and higher rep ranges for hypertrophy, to achieve the desired balance in a power building program.

💡Fatigue

Fatigue in the context of the video refers to the state of tiredness or exhaustion, particularly in muscles after exercise. It's mentioned as a factor to consider when sequencing exercises, as performing strength work while fatigued can reduce the ability to produce high forces necessary for maximum strength gains.

💡Inner Work

Inner work, in the humorous context of the video, refers to personal development or mental training, which is suggested to be as important as physical training. It's brought up in a playful manner, indicating that there's more to being strong than just physical training, although the actual 'inner work' is left to the viewer's imagination.

Highlights

Dr. Mike and Dr. Pack discuss power building, a method to combine hypertrophy and strength training.

Dr. Pack has a YouTube channel where he publishes literature, unlike Dr. Mike who focuses on social media.

The importance of practicing one repetition maximum (1RM) strength to improve in power building.

Combining 1RM specific work with bodybuilding work without spending too much time on the former.

The common mistake of dividing strength and hypertrophy work 50/50 and missing out on hypertrophy gains.

Dr. Pack's advice on how to get 'jacked' and ready for 1RM strength tests at a gas station.

The method of doing specific 1RM training before hypertrophy work to see meaningful strength gains.

Hitting a percentage of 1RM (80-90%) and doing triples after singles for strength practice.

The benefits of doing hypertrophy work after strength work for volume and muscle gains.

Dr. Mike's question about the possibility of meaningless strength gains with minimal training.

The recommendation to do strength work first to maximize force production and avoid fatigue.

The difference in the relationship between proximity to failure for strength vs. hypertrophy gains.

The potential for potentiation where strength work makes hypertrophy work easier.

The importance of warming up properly before starting with hypertrophy sets for better performance.

Dr. Pack's humorous anecdote about an imaginary friend named Bill who is always naked.

Inner work for the soul is discussed humorously as something that comes after the workout.

A joke about taking pills offered by a mysterious strength coach with a trench coat.

The final advice not to take any weird pills and to follow Dr. Pack on YouTube.

Transcripts

hey folks Dr Mike here for RP strength

I'm here with my

esteemed highly esteemed very esteemed

super esteemed colleague Dr pack who has

his own YouTube channel by the way and I

would highly encourage you to figure out

and unlike me who now just essentially

does social media and a lot of crying

alone pack actually publishes literature

constantly I would say even too much how

many friends do you have real ones or

imaginary both zero

[Music]

okay no follow-up questions thank you

wow at least you're psychologically

healthy enough not to have imaginary

friends which my imaginary friend Bill

tells me is weird he's here right now in

the room with us I can see Bill and he's

definitely not imaginary and totally

naked he's always naked what's up Bill

Bill's great um Power building power

building is not a sport it is not that

people compete in nope but it is dope as

fuck as the kids

say AF what else you got you're always

good with the colloquialisms I'm not

sure I don't even have Tik Tok on my

phone the Chinese government has no idea

where you are bad news so other than

busing busing

FRFR people like to be jacked and they

like to be strong it's cool to be strong

but then people are like do you like

lift weights and you're like fuck and

you go watch this and you rip out the

table at Chipotle and they're like okay

fine Jesus Christ

but then if you're jacked but not super

strong people are like oh I bet my

friend is stronger than you even though

you're big and you're like yeah that's

probably true and then you're sad so

power building is an attempt to combine

hypertrophy work with strength work and

you have seemed to stumbled on to some

juicy information that you want to share

with our quite honestly pathetic and

disgusting audience audience I love you

unless you're pathetic and disgusting

and then I love you

more tell us a power build in a way

that's sciency and optimal and gets us

harder and bigger and stronger stronger

for sure so the first thing that I think

a lot of people get wrong is that look

bro if you're getting stronger in the 6

to1 rep range and you're doing quote

unquote hypertrophy specific work you're

going to get pretty strong as well

however when it comes to one repetition

maximum strength so getting your bench

your squat your deadlift one repetition

maximum strength up which is a bit of a

skill being good at grinding that one

rep requires you to practice that sort

of you know rep style as well as handle

heavier loads and when it comes to that

sort of strength it is very easy to

combine one RM specific work with

bodybuilding work without spending a ton

of time on the former and focusing

mostly on the latter so a problem with

many sort of power building programs

um and you know approaches is that

people have this somewhat mistaken idea

of what strength training is where they

go like okay I'm going to do 5x5 on the

bench press or 4x5 or 3x3 and they spend

essentially they divide their strength

and hypertrophy work maybe 50/50 maybe

4060 but they spent a a ton of time on

the strength work and they potentially

miss out on some extra hypertrophy work

that they could do now that's totally

fine and you're still going to get

jacked still going to make gains but if

you're somebody who primarily wants to

get jacked but you also want to be able

to put on those three plates okay and

flex so this power building you're going

to tell us about primarily gets you

jacked but also gets you 1 RM gas

station ready gas station ready spot on

I love it so the way you could go about

it is do some very specific 1rm uh

training before your hypertrophy work in

the form of single heavy single to the

point where you're leave leaving

somewhere between one to three reps in

reserve hit that take a percentage of it

roughly 80 to 90% do a couple of triples

after that do that two to three times

for each lift per week you could go as

low as one to three times and then do

your hypertrophy work and that's

literally all you need to do to see

meaningful one repetition maximum

strength gains and because you're

obviously doing a bunch of lift in on

the back of that in those hypertrophy

rep ranges you're still getting a ton of

volume in you're still getting bigger

and you're still getting stronger that

extra practice on top especially if

you've been gaining muscle for a while

just getting good at the skill yes at

handling heavier loads for that one rep

and then obviously three reps is still

close enough to one rep to get that

practice in those sets are not going to

be super tiring because you're leaving a

few reps in the reserve it's just one

rep and then a couple of

triples um and you're going to have

plenty of energy to your hypertrophy

work get enough practice in and you'll

be surprised with how it will translate

to your 1rm strength I have two

follow-up

questions you said meaningful strength

gains what if I want meaningless

strength gains then you could go as low

as one single per week and you'd still

see some strength gains but I would bet

that given the fact that you're also

doing your hypertrophy work you could

still be looking at meaningful gains

with just one single sure

you said also that you want to do your

strength work first then after you do

your Hy perers F work now since I went

to Sport Science school like you did I

know some of these answers

already but these people

don't I mean our audience I didn't mean

to call you guys these people they're

all beautiful individuals to the last

one of you

snowflakes what is it my uh PhD adviser

dock Stone used to say you're special

just like every everyone else fuck other

people who have come before this science

bullshit which I quite honestly don't

like science is how you get punched in

the face in middle school as far as I'm

concerned facts through literal personal

experience would say look you want both

hypertrophy and strength I got you you

start out warm up MH do a couple sets of

15 put some weight on the bar couple

sets of 10 put some weight on the bar

couple sets of five put some weight on

the bar hit a triple or a single maybe

even a few of those then leave that's

doing the strength work after the pery

work what's wrong with that pack as far

as you can tell so when it comes to

strength work we you want to be

maximizing Force production and you want

to be in a state where you're not very

fatigued and that's why when we look at

the literature the relationship between

proximity to failure and strength is

different to hypertrophy so with

hypertophy you want to be close to

failure to be maximizing gains with

strength you don't want to necessarily

although it will happen and it's good to

average yeah you want to be a few reps

away from failure and especially if

you're somebody who's trying to get

jacked and you want the bonus points of

oh I can you know I'm also repping I'm

also hitting my 1rm on the bench or the

deadlift doing your hypertrophy work and

then the strength work at the doesn't

really make sense cuz you're tired

you're tired for the very thing that

requires the highest forces exactly

you're too tired to produce them yes but

if you do your high Force work

first worst case scenario you're a

little weaker for hypertrophy work but

hypertrophy work is mostly a matter of

putting the volume so it doesn't matter

best case scenario you're actually

potentiated by your strength work and

you're stronger because a set of 10 on

the high bar squat is actually a bit

easier after you've done a set of Triple

A couple triples because the set of 10

was a such lter weight you're handling

yourself differently you're confident

your Technique feels crisp everything's

about as warm as it's going to get

because you know first set of 10 if you

just start with sets of 10 for

hypertrophy the knees the hips they're

there but they feel kind of eh all that

shit wiggles out by the time you're on

your last set of three so when you go to

sets of 10 sets of 12 no big deal

because you're all you're already really

as about as warmed up as it gets exactly

so there is an order of operations there

right 100% strength work first

hypertrophy work after keep it minimal

and you'll be in and out as far as the

strength component goes in very little

time plus keep in mind that the single

and triple setup is just a

recommendation you could do doubles or

you could do a few singles yes but as

everyone who's been involved in strength

training knows never do sets of four

never yes the last thing I have to ask

you pack is we've talked a lot about the

strength work hypertrophy work what

about inner

work inner workor for the soul pack yes

that uh comes after in uh the locker

room locker room and other places which

we can all disclose here wink wink the

parking lot yes and other there's the

guy who you met in the locker room

talked to in the parking lot his house

later that day yes who happens to also

be your strength coach and he wears a

trench coat all the time yes to the gym

to the gym and you've never seen him

lift and you're like I'm trusting this

guy with everything I have he seems like

a nice guy pack he has an accent and he

has my best interests in mind 100% which

he said to me just take the pill it's a

fun pill for Happy Times folks when

people offer you pills take them don't

ask questions just kidding that's a joke

this is Dr pack he has a YouTube give

him a follow did we miss anything we did

not don't take any weird pills see you

guys next time peace

[Music]