The BEST Way To Get JACKED and STRONG (ft Dr. Eric Helms)

Summary

In 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

00:00

💪 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.

05:01

🏋️‍♂️ 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.

10:03

📈 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.

15:04

🤸‍♂️ 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.

20:05

🏆 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.

Keywords

💡Strength Training

Strength training refers to a type of physical exercise specializing in increasing muscle strength and size. In the context of the video, Dr. Eric Helms discusses how strength training can be effectively combined with hypertrophy training to achieve both muscular size and strength. An example from the script is when Helms mentions training for strength and hypertrophy simultaneously, indicating that one doesn't have to sacrifice strength to build muscle.

💡Hypertrophy Training

Hypertrophy training is a form of resistance training that focuses on increasing muscle size. The video emphasizes the importance of hypertrophy training for not only building muscle mass but also for potentially enhancing strength. Dr. Helms suggests that most people can maximize their gains in both strength and hypertrophy almost completely simultaneously, which contrasts with traditional beliefs that these goals require separate training approaches.

💡Power Building

Power building is a concept that combines elements of strength and hypertrophy training to achieve a balance between powerlifting performance and muscular development. The script discusses how one can get the benefits of both strength and hypertrophy training, which is the essence of power building. Dr. Helms shares his experience and insights on how to effectively implement power building into a training regimen.

💡Repetition Range

The repetition range in weight training refers to the number of times an exercise is performed before resting. The script explores how different rep ranges can be utilized for both strength and hypertrophy, challenging the conventional wisdom that higher rep ranges are only for hypertrophy and lower reps for strength. Dr. Helms explains that one can train with almost any rep range to achieve hypertrophy.

💡Volume

Volume in resistance training is the total amount of work performed, typically measured in sets and repetitions. The video discusses how training volume can be adjusted to focus on either strength or hypertrophy. Dr. Helms suggests that most people don't need extremely high volumes of training to make progress, which is a key point in the discussion of efficient training.

💡Periodization

Periodization is the planning of training cycles to systematically vary training variables over time to optimize progress. In the script, Dr. Helms talks about using a phasic approach to periodization, alternating between phases that focus on powerlifting and bodybuilding to meet the dual goals of strength and muscular development.

💡Stimulus Fatigue Ratio

Stimulus fatigue ratio is a concept that refers to the balance between the stress placed on the body during training (stimulus) and the fatigue that results from it. The video mentions this concept in the context of discussing the potential downsides of doing too much strength training alongside hypertrophy work. Dr. Helms suggests that most people can handle both types of training without running into significant issues of stimulus fatigue.

💡Minimum Effective Dose

Minimum effective dose in training refers to the smallest amount of exercise needed to achieve a desired outcome, such as strength or muscle growth. Dr. Helms praises the concept of minimum effective dose training, suggesting that it's a more efficient way to build strength while also allowing time to build size.

💡Competitive Bodybuilding

Competitive bodybuilding is a sport where participants compete based on their muscle size, definition, and overall aesthetic appeal. The script contrasts the training needs of competitive bodybuilders with those of general fitness enthusiasts, highlighting that the specialized needs of competitors like Dr. Helms differ significantly from the average person's goals.

💡Powerlifting

Powerlifting is a sport that consists of three lifts: the squat, bench press, and deadlift. The video discusses powerlifting in the context of building both strength and an impressive physique. Dr. Helms shares his personal powerlifting achievements and training strategies, emphasizing that powerlifting can contribute to a well-rounded and muscular physique.

💡Isometric Strength

Isometric strength refers to the maximum force that a muscle can generate while its length remains constant. The script mentions a meta-analysis that found no significant difference in isometric strength between training with heavy loads versus lighter loads, suggesting that muscle mass itself might be a more critical factor in isometric strength than the load used during training.

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

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