How I’m Skinny but STRONG

Summary

In this video, the speaker shares their unique approach to fitness, focusing on strength and flexibility rather than traditional muscle-building or powerlifting. They emphasize the synergy between building strength and muscle but argue that their method, which includes high-intensity calisthenics and flexibility training, is distinct from bodybuilders' volume-heavy routines. They advocate for training based on individual goals, highlighting that what works for one person may not work for another. With a focus on functional strength and personal abilities, the speaker encourages viewers to embrace their own fitness path and respect diverse training methods.

Takeaways

• 😀 Building strength and muscle are separate goals, even though they can support each other.
• 😀 Strength training focuses on lifting heavy weights, ideally under 6 reps to reach failure, for optimal strength gains.
• 😀 Performing one or two sets of heavy weight training has a similar effect to doing three to five sets, with extra sets offering diminishing returns for strength gains.
• 😀 For muscle growth (hypertrophy), higher volume (more sets and reps) is key, with a focus on working a muscle group multiple times a week.
• 😀 Muscle growth can occur with a wide range of rep ranges, from 6 to 30+, as long as it is performed close to failure.
• 😀 The speaker avoids typical bodybuilding routines and instead focuses on functional abilities, such as flexibility and strength through challenging exercises.
• 😀 The speaker's training is focused on low-rep, high-intensity calisthenics rather than bodybuilding-style high-volume workouts.
• 😀 Stretching is treated with a bodybuilding approach, focusing on many sets and reps (or seconds held), to improve flexibility.
• 😀 The speaker emphasizes that different training goals require different approaches, and what works for one person may not work for another.
• 😀 The speaker doesn't follow typical bodybuilder or powerlifter approaches but instead combines aspects of both while also incorporating flexibility work.
• 😀 The speaker advocates for not bashing any one training method, as different people have different goals, and each approach can be optimal for specific needs.

Q & A

Why do you not train like most bodybuilders?

I don't train like bodybuilders because my goals are different. Bodybuilders aim to maximize muscle size, while I focus on building strength and improving flexibility.

How does strength training differ from muscle-building training?

Strength training focuses on lifting very heavy weights with fewer reps, often leading to failure under six reps. Muscle-building (hypertrophy) training involves more volume, with more sets and reps, to promote muscle growth.

What does the research say about optimal strength training?

Research shows that the best strength gains come from training with really heavy weights, where you fail within six reps. Surprisingly, one or two sets can be as effective as doing more sets.

What is junk volume, and how does it relate to strength training?

Junk volume refers to extra sets or exercises that don't provide additional benefits for strength. In strength training, doing more than a few sets doesn't typically yield better results.

Why does your back look more developed than your arms?

My back appears more developed because I focus on exercises like pull-ups that target the lats. I don't train my arms as intensively as a bodybuilder would.

How do strength and muscle growth complement each other?

Building strength can make muscle growth easier, and vice versa. Strength training with heavy weights helps you become more capable in exercises that stimulate muscle growth.

Why do you train differently from both bodybuilders and powerlifters?

I blend elements of both, but with a focus on abilities rather than aesthetics. I train calisthenics with high intensity, similar to powerlifting, and stretch in high volume, like bodybuilders.

What role does flexibility play in your training routine?

Flexibility is key in my routine. I treat stretching with the same dedication as bodybuilders do their weight training, focusing on long holds and many sets.

What does it mean when you say your training is 'masochistic'?

My training is 'masochistic' because I often hold painful positions for extended periods and perform difficult exercises that I can only do a few times before failure.

What are your thoughts on different training approaches for different goals?

Everyone has different goals, and what's optimal for one person may not be the best for someone else. If you want to be big, focus on muscle size; if you want to be strong, train for strength; and if flexibility is your goal, focus on stretching.