As someone with a PhD in exercise science and who spends his days leading sport science research efforts, my goodness, how refreshing to see someone on social media who absolutely gets it. There is a distinct difference between the muscular system and neurological system. As he points out, most only focus on the muscular system--at their own peril. Well done.
Well, as an enhanced lifter this kinda seems obvious to me. Inject mtren preworkout? All brakes are off and bar speed is improved by a good 10% on 70/80% efforts, lower than that and I basically teleport the bar upwards. This comes from the CNS stimulation and adrenline sensitivity brought on by the drug, which eases more efficent and faster motor unit recruitment. Lose the mtren and I need to really warmup and channel insane aggression in a lift to get the same power expression. That's also why numbers from tested outliers are si close to enhanced ones with the only difference being mostly lean body mass/fat ratio as strength from aas is an instant percentile boost, but otherwise can be developed, albeit slower due to longer recovery and thus less overall tonnage, by natural athletes as well. That's why on cruise I tend to go lighter on big lifts and focus more on athletic movements, like sprints/jump squats/box jumps and mobility like yoga to cover my bases and be less one dimensional. It's fun to be a hefty dude, but man it sucked being winded all the time due to sucky cardio. Also feel free to point out where I'm bullshitting, as I have no actual qualification and mostly accumulated knowledge through reading.
can you explain i don't get much for getting swoll i mean i do want to look nice but the strength thing how is he able to lift all that and still be " small "
Checkout some of Louie Simmons work. I believe it's using something like 35%-45% of 1RM and doing high sets of 1-3 reps with a focus on speed. Those numbers may be slightly off but close. Give it a look if they don't get back to you.
This was my priority during my athletic career. As a pseudo endurance athlete I didn't want to have much mass, so I focused on explosive strength training. It changed my long game and I wasn't weighed down. (I also do an explosive endurance sport, so it made sense).
@@Lonelywookiee i would feel like you dont need a lot of strenght training for that one. Its really more on the tehnicsl side. Like biliard. I might be wrong thought. Maybe those bags are heavier than i realize. And the distance might be greater than i think.
In rock climbing we have a term for this. We call it “contact strength,” which is the ability to reach maximum power very quickly while starting at 0 force. For example, how long it takes for a climber to reach maximum power upon their fingers contacting the wall would be a measurement of contact strength, and it is considered a measurement of neurological connectivity more so than muscular strength. I think it’s interesting that the same concept exists in different disciplines and if training methods for contact strength in climbing can be applied to powerlifting.
Brian Shaw (4x world's strongest man) talked in a recent video about how he breaks the strongman events down to individual components. He then decided how to improve each element and one of the under rated ones was bar speed. He measures the speed of his bars for things like deadlift.
he is 130 pounds, he is not big he is definitely skinny lmao but he’s still crazy strong . being skinny doesn’t mean your weak nor does being big mean your strong
This is really interesting. Had a friend that was seemed to be almost half my size but was stronger than me in almost every way. Stronger than most people i knew in fact. This is kinda what he told me on how he trained buy i didn’t get it until this video.
@@aperture0 Doing an exercise that takes a toll on you somewhat fast out of nowhere. I kinda get it like 3%, I started using dumbbels which felt heavy, I can lift things much more easily despite not having increased arms. It's wild, you remember the old weight but now it's much less heavy. Do an "excessive" (within reason) amount of weight for just a bit of reps, it's what they advise you to do for endurance. Explosive (heavy or very heavy) for a just a bit of time.
And this is why Olympic Weightliftingers can be 4'10" 137 lb like Pocket Hercules and able to grab the rim on a 10 ft hoop. He snatched 152.5 kilos and clean and jerked 190Kilos. It is said he could squat 500 lbs for sets of 3 at 137lbs
But when do I do those? Do I do one work working my slow twitch fibers then the next week working my fast twitch? I already knew about both but I don’t know how to train them both, do they both need to be equal? For legs I do both in my workout anyways since I train for speed, jump height and strength but I don’t know when to implement it on my current upper body workout without ruining what it already was. Or should I do 3 weeks slow twitch fibers then on the 4th week fast twitch? I’m not too sure but ima do that for now and if you could get back to me that would help a lot pal.
@@YoSxl3ently You could either plan blocks where you do both in different phases, look up mesocycles. Or you can be a lazy bum like me and do both at the same time by performing explosive concentrics (the going up motion) and slow eccentrics (coming down motion). NOTE: If your goal is hypertrophy you are better off doing both slow
@@-SimonRiley I don’t want to pack on any muscle whatsoever, my goal is to achieve my peak performance in absolutely everything so I train everything, I want to train lifting something explosively at a normal pace, a slow pace while also being able to lift for hours (obviously not possible with my max weight but yk what I mean) I just want to hit my peak performance to be an absolute beast in everything, and I already do endurance and strength training but I don’t yet have anything for explosive but I’ll have a look at this mesocycles thanks.
only do workouts that will benefit in what your trying to get strong at. Also focus on doing explosive workouts that require you to instantly put all your force into in a split second like jumping as high as you can or doing a man up. Also get a strong core.
I am almost 50 as soon as try anything to do with power and force then get myself injured. What are the steps I should take before going to power? I can’t just start lifting for power, it must have a phase before power? Anyone? Thx
what specifically is the injury? i would suggest first strength work with resistance bands for all muscles and joints, flexibility and mobility and build good bodyweight strength and then start easy with few jumps and whatnot. you will feel the difference after about 3-4 months and you can go for weights and full on power movement. keep your age in mind and take it easy.
@@suhaastsunduru887 I got knee patellar tendinitis after doing step-ups, lunges, and squats. All that I did was to come from cycling (around 3 years of long rides, no training oriented, just leisure) into the gym floor, started slowly, no weights. After about 6 weeks of twice-a-week leg training my knee couldn't stop being painful... now, after a whole year of rehab and back to training, I am scared of doing anything explosive like box jumps.
@@Northwindbreeze okay, so do you get your muscle release on a regular basis? if not, you need to work on muscle release and for that you can go for physiotherapists. what happens is after physial activity muscle tense up and over time become stiff and that leads to muslce cramps and joint pains if not given proper care. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-bvryJd1FqyQ.html ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-7QMysNJwPxQ.html you can go through these two videos to better understand what happens. you need to work on stretching and then strength of muscles around knees- quads, hams, tibialis, calf and achilles tendon. work on releasing/relaxing them first followed by stretching and then strength work. after all this is done, you can increase load as you please. be well.
@@suhaastsunduru887 Just checked the links thank you very much for taking your time. You are right, stretching, elasticity and general flexibility have been ignored for more than a decade!! Insanity, just like dry paper can be torn easily apart so probably are my tendons and muscles. I got so much stretching work to do and a lot of patience in doing that too. Kudos to you bro.
@@Northwindbreeze all the very best for your journey. never sleep on streatching prior and after workout. it keeps your mucles in shape and away from injury. there are so many tit-bits of vital information that do not circulate in the fitness community and it really hampers lives of people. hope you can collect as much right information as possible and be educated in your journey. be well.
Don't do any exercise with more than 7 reps. Keep the reps to 7 maximum, And Increase the Sets and rest time, it will improve your strength by adding not much muscle mass compared to Hypertrophy Training.
You are 100% absolutely right but this is what you might no know because you dint explained. Ok chimpanzees and big primates like gorillas have 70% fast twich muscle wish is type 2 and 30 % slow muscle fiber, wish is type 1 Humans are opposite, human has 70% slow ( muscle fiber or type 1 and 30 % twist muscle fiber. Here's the game. Type 1 muscle fiber is what gives us the resistance to run long distance and also they give stamina to do many reps. This are the muscles that a body builder train to develop and get big. Primates use type 2 muscle, (fast twich) to lift real heavy loads in a burst of speed. You can certainly change your muscle type by training like you are doing, that's why you feel stronger. I am a scientific researcher but also have train bodybuilders. I have them do this explosive lift in any type of exercise to get stronger and be able to lift more weight and make his type 1 bigger. If someone knows how to train muscle 2 and he is doing steroids, he would not get big but he could be stronger and faster than 2 man, will beat the bodybuilder in a heartbeat. I want to do an experiment with someone who would like to be as strong as a gorilla. In order to be stronger you need to lift heavy loads real fast with explosive force, I wish I could train you.
Plyos improve your ability to generate high amounts of force quickly. The neurological adaptations you make with this style of training will improve your ability to access your strength on maximal lifts.
@@lukas6485 thats fair enough man. Bt i dnt think you need to post on this video "ok now I'm going to do the exact opposite" Just do it then man. Also, strength, endurance and also mobility comes in handy even when looking for size. You will no doubt hit a place where you will need to lift more to keep that growth going and that equals = strength
Personally I always wondered if there was anyone recording the imporvement of bar speed. In sports they measure pitches, football throws, serves in tennis.. so I would think that bar speed recording may come in handy perhaps? Something I want to definitely mull over.
Can we not talk about this guys weight and height. Height and weight when you are so short has nothing to do with strength. He is 137 lbs because he is short. Every inch is roughly another 10lbs of skeletal tissue, bone, etc. He is just short.
Honestly, seeing my friend who went to the gym and lost to one of our classmates who is skinnier in an armwrestling match made me want to search this. 😂
@@acts9835 oh crap I mean lost in armwrestling match, my friend went to the gym day by day but got defeated by one of our classmate who is skinnier. So our classmate maybe has muscle hyper trophy.
This is the first time I've heard a strength athlete sing the praises of plyometrics. I've broken 7 world records, spent the last 35 years surrounded by world champions and none of us believe plyometrics help.
Ya, almost 30 years of strength training, 15 of them while doing strength sports and I personally never made connection to the importance of this until recently. My coaches always did and they would put speed work into my programming but to me the speed work was always an after thought because it wasn't as sexy as going for a PR or doing other max effort work. The body is such an amazing, complex and capable system.
How does this make sense with this explanation please? "Fast-twitch fibers are bigger in size when they are trained. They support power activities and short-term muscle contractions, so they're large and in charge."
@@yurigouveawagner9432 correct. I did this to increase my bench weight. I think it was a video i had seen by Jeremy Ethier. I would bench 3x a week. Mon, wed, fri 1st day id do 3×8 usual weight... 75% of 1 rep max 2nd day 4x3... 70% but explosive. Push fast as you lift 3rd day 5x3... 85% of 1 rep max This got me out of a plateu i was stuck in for months. Strength increase was steady. Id try my 1 rep max every 2 weeks or so before my explosive sets, just adding 5 lbs each time. Those explosive days i felt like i didnt do much because of the lower weight and reps, but it was just right. I experimented increasing sets or weight and saw it hindered progress. I would need more recovery time and it interfered with the next bench day. I concluded it was better to Just stick to the program. Regarding increasing the load you work with: as your 1 rep max increases, recalculate your working weight according to the listed percentages. I havent tried this training format with other muscle groups, but i reckon it would work too. I recall a calisthenics channel, idr the channel name... the guys name is Daniel... His recommendation on achieving muscle ups was like this: do sets of about 3 reps of explosive pullups. First aim to reach your chin to the bar 2 aim for chest touching the bar 3 aim for mid torso reaching the bar 4 belly touching the bar I also remember a vid that associated explosive exercises to working the fast twitch muscles. So if you train both ways you train both types of muscle? I havent really looked into this, but its worth considering.
Thanks for the response brother. I am gonna try the bench like you suggested. Want to bench 100kg. Currently at 85-87. Btw that channel you talking of must be FitnessFAQs for anyone else reading this.
Also helps if you're a gnome. Like, absolutely no disrespect to the guy because he could pull me in half like chewing gum, but the fact he's very short definitely helps him pull bigger weights at lower body weight
Michae Chandler is WAY bigger than this guy. He fights at 155 but probably cuts 15+ lbs on fight week. Dude has to be walking around at like 190. He's a little tank and is probably on PEDs
I wish I could make my leg muscles out of the same muscle type as my heart: I could run forever without hitting the wall... On a serious note does concentrating on the explosive power mean your stamina suffers?
A lot of sports have weight classes. People would like to get as strong as possible without getting into the next/bigger weight class. Also weight hinders your athletic ability so that is another reason.
