Ready to learn the difference between training to build muscle vs training to build strength?

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The question is can you build muscle while increasing strength… Kinda.

In theory, you can build a program that’s got a nice little mix of training to induce hypertrophy and strength training BUT if you want to maximize your results you have to pick a team because they live on the opposite end of the spectrum.

It all comes back to that age-old question that every crazy person that sits outside of circle K asks you… How much do you bench.. More specifically your 1RM.

When you think 1RM I don’t want you to daydream about being in high school trying to smash your marshmallow prick into anything that moves and max out your squat, deadlift, and… bench. I want you to extend it to everything you do… Side lateral, rope extensions, or even hip thrusts. Because we don’t actually how much weight you can dry hump into the air, we are using it as a way to optimize your training to either favor muscle growth or increase strength…

If your purpose in life is to pick up progressively heavier sh*t then you’re going to want to spend the most time possible in this 80-100% of your 1rm or even beyond with things like negatives to promote those strength adaptations.

And if your goal is to get so overly muscular just in case you’re able to bounce your tits then the science says that training anywhere from 30-80% is optimal for hypertrophy but I’d actually argue that it’s better to stay towards the lower end because then you run the risk losing the ability to connect with the muscle you’re intending to and instead just move the weight.

Keep in mind even when I say 30% of your 1rm that’s to complete failure so in the real world what that might look like is a leg extension you do for 50 disgusting reps.

Which brings us to another difference and that’s how you actually complete a rep. When you’re trying to increase strength you’re not only attempting to move heavier loads but your goal should be to move them as fast as possible (in a controlled manner), now the weight is going to be heavy and keep you from actually moving fast but you sure are trying to.

when it comes to growth it could be either fast or slow, it doesn’t matter, speed is merely a tool you use to increase the intensity of the set… sometimes you’ll slow it down actually count down the seconds between each rep and other times you’ll speed it up so you’re able push those reps to a ridiculously high number.

When you’re training for strength then your goal is to distribute the work of the nerve to muscle connections with hypertrophy you’re trying to isolate it.

For example To do a deadlift a lot of muscles need to work in unison to make it happen ….and to improve at it.. to lift more weight you don’t need a bigger muscle… you obviously need a stronger one. And you get that by applying stress.

The reason staying in the higher percentages of your 1RM max is more conducive to increasing strength is because not all stress is equal. The stress caused by mechanical tension or lifting heavy weight causes your body to recruit more motor neurons, larger motor neurons, increases the rate at which they fire as well as changes in the connective tissue and the muscle itself.

The stress caused by taking sets to failure in that 30-70ish percentage of your one rep max induce more metabolic stress. Now they both can induce hypertrophy but it’s easy to see why training with the goal to increase the load that’s burdened by several muscles is going to be less effective for building muscle compared to doing everything you can to keep those supporting muscles from getting involved and isolating the stress down to just that target muscles until your induce so much metabolic stress you spit up your protein shake on your shirt like a big fat infant.

#buildmuscle #buildstrength #growth

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39 replies on “Building Muscle Vs Building Strength (BOTH?)”

  1. GOD Loved you enough too send His Son JESUS for you and if you will believe in Him and at baptized in THE NAME OF THE FATHER, THE SON and THE HOLY SPIRIT and turn from your sins you will be ( if you haven’t already)

  2. I do what feels good to me. Super Pyramid Drop Sets. Because it's fun, and I enjoy it. I don't care what I look like, but I get stronger and bigger for as long I stick to it. I like finding my weaknesses and attacking them. Hardest part for me is getting enough protein, vitamins, and minerals from whole foods.

  3. Could Ryan be the new world Gym Messiah? Maybe. HE is definitely teh common man's answer to looking not so common. Yes get his courses, I did and I was a trainer in teh Army where my "once" one time bench was 410 pounds, I came down with MS from the flu shots, lost the career, lost the muscle, was 247@9% body fat in 1998 and have for over 24 years been trying to reach the GOD LEVEL again and slowly coming to grips with the fact that IT AIN'T gonna happen,….., till I found Ryan Humiston and fell to one knee to see you do not have to lift the world to get muscles to grow. Nice long sentence- hope you are not from the MTV Generation. So I have been on his program's principles for 3 months now and my friends are telling me I look "incredible" and to make sure they are not lying, even casual acquaintances are saying it in the gym, and I work out at Army gyms, SOLDIERS notice old dogs that keep it going. If you ever thot you were doomed to look like,…, well that guy in your mirror, you are so in need of Ryan's knowledge. I always told my soldiers that your muscle do not know how much weight you are lifting, just that you are making them work. I finally had to be so humiliated over many years to take my own words to heart. 65yo, 6'2",215lbs, and making my final comeback! HOOOT!

  4. I gotta say I do love Ryan's content. The only thing stopping me forking up the cash for his videos is..
    1 my body is ecto morph
    2 I am 52
    3 two damaged discs in spine and 2 dislocated knees with torn cartilage
    4 sciatica in both legs
    I have the will and the anger to push myself but not sure if my body can handle the loadagoraphobia
    5 I suffer from agoraphobia

    Ok ladies and gents, help would be appreciated but please be nice. Already at the end of my tether

  5. Periodization- alternate between training styles on a structured schedule. 1 month hypertrophy- 1 month max strength. You don’t really have to choose one for life to get exposure to both.

    Focusing on strength is great when you go back to hypertrophy- you can move more weight and still stay in the % ranges you mentioned!

    Great content. Thanks for the video,

  6. I went with a route, where I had goals for strength, 100kg bench and 150kg deadlift these aren't unreasonable goals and it's a strength that you can utilize in real life as well. And after that I go for hyperthrophy only while maintaining this strength. There's really no point for me to deadlift more than 2 times of my body weight or to bench 150kg, for what? To destroy my body and lose everything?

  7. Any links to studies showing that training at around 30% of one's 1RM is more favourable for hypertrophy?
    Besides, isn't training for strength, i.e. with heavier loads, going to result in hypertrophy as well? Because once the nervous side of things is maxed out, at some point the muscle has no other option left but growth to get stronger, I guess…

  8. You can do both. I’m currently doing it. I’m be gotten bigger and stronger by combing strength and hypertrophy. I do my primary lifts like Squats, DL, or bench, then follow up with high rep accessory work like leg extensions/curls, cable chest work etc. It’s working. I’ve increased my strength and size simultaneously.

  9. I guess this makes sense. Ive been in the gym for 5 weeks (only 5 I know) and im in 5-6 days a week 1.5-2.5 hours a day. And I hit it hard. Limited breaks and I max out weight and reps (70% max weight for 12-16 reps 85-90% max weight for 6-8 reps, somewhere around there, and multiple sets) Ive significantly increased strength but no size change as of yet (and yes I get enough sleep, plenty of protein and cholesterol, started creatine, etc). I feel like id rather be stronger than bigger to be honest but bulking up would be nice. Although everyone is different, im not sure how much time it will take to bulk up.

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