4 Tips on training for strength vs size

#powerlifting #bodybuilding #mennohenselmans #personaltrainer #personaltrainers #personaltraining #personaltrainerlife #personaltraineronline #personaltraineronline

[@newtoss]

How about for early intermediate? Should we focus on both? Is 3 -4 reps per set enough to build muscle and strength? Whilst accumulating volume let’s say 3 RIR , Not going too much failure, why? Cause i hate the feeling specially my knees and elbows hurts a lot if training somewhat 1-0 RIR

[@iwatchdemvids]

Many recommend a “power building” approach for less experienced lifters to work on both areas. If you don’t have much muscle then you can’t get far in the way of optimizing for strength. While on the other side, if all your weights are light then it’ll be harder to grow sufficient muscle. Adding more weight on the bar will help you progress towards both goals, where you may stay lower rep for a handful of key strength exercises and use wider rep ranges for most others, cycling through different variations and rep ranges to keep things fresh. Also 5 is often considered the minimum # of reps to stimulate good hypertrophy, so use lower rep sets sparingly (5-20% of sets) if hypertrophy is still a goal of yours.

[@wdadwawdadawdwdwa4133]

What about the negative part when training for power?

[@elduderino1329]

Training for power is the only training when you don't have any benefit of the negatives. For an example weightlifters need power AKA being explosive and they just drop the weight when the lift is done. However many people confuse power with strength.

[@StarfireReborn]

I Have The Attention Span For Your Longer Videos... But I Am Enjoying These Short Videos With Bursts Of Fitness Wisdom. Cheers! 🤝

[@seramer8752]

Stay a couple of reps away from failure in the 1-5 rep range for strength? So a 3 -5 rep set you leave 2-3 reps in the tank? So a five rep set could be an 8 rep set if taken to failure? It just doesn't sound credible.

[@krumenmonsternomnomnom5041]

Tree fiddy. Is the key

[@Alexless2001]

Number one tip imo as a powerlifter. The reps you do, do them FUCKING HARD. Speed is a big part of power lift shit as fast as you can control

[@Leonidas-eu9bb]

yes. MAX intent/acceleration is the #1 driver of strength gains.

[@Rxzx.r]

@menno.hesselmans im trying my own way of training now 1: start a meso of strength training and after i reach a certain weight in lifts. 2: drop some load, do more reps and go for hypertrophy do you think that this will work or not? I also want to add a semi endurance meso, so I have high reps and prevent injuries before I start my next higher load strength meso so it will be: 1, 2, 3, 1, 2…. etc 1, Strong, 2, Big 3, Tough

[@totallyraw1313]

Why do you always say "strengf"?

[@BBE22oooowh-in5hi]

When dutch people learn english they always get told to overemphasis the th

[@OakToad]

He's Dutch?

[@BBE22oooowh-in5hi]

@@OakToad yup

[@randy2152]

How long would you say to rest between reps/sets?

[@rjmari]

3-5 minutes Basically enough time to recover from the general fatigue of the previous set.

[@rockyevans1584]

Hypertrophy, 1-5 mins depending on the movement. Strength, take a nap

[@newtoss]

3-5

[@_MrTV]

Can you target total volume per week as a way to denote progress? Let’s say for chest I’m feeling weak that day so I drop from 100 pounds to 90 but I increase my reps or sets so that I actually hit more total volume of weight moved of course with good form and still getting close to failure. So my total volume of weight moved that week went up by 200 pounds.

[@Whosyourdaddy21]

How long have you been lifting? Like would you consider your self a novice or more advanced?

[@BBQMikeD]

Tips 1&4 got me a bit confused on wym by "1RM"->"you can stay further away from failure" I always liked doing reverse pyramids after my 1RM dropping roughly 25-35% per set of my starting weight until thats 1-2RM (3-4 days rest). I understand the injury possibility but im worried about my progress bc ive seen little-no increase for myself after 4 weeks of testing that system, im not expecting it to rocket up overnight but im hoping for some help on this matter bc i like the concept of reverse pyramids i just dont think im doing it right

[@FlemetAeton]

Are You are only doing 1 heavy set? Need to do more. Dropping the weight 35% is no longer training strength. 65% 1RM is more for hypertrophy and general movement. 75%+ can be good for strength.

[@BBQMikeD]

@@FlemetAeton well it depends i'd start at max to try & hit atleast 3, i usually fail to do so, so sometimes I'd drop like 10% & if i hit >3 I repeat that until i hit 1RM (bench) then i'd have to drop 25-35% & I'd usually get 6-10 then id repeat that until about 1RM (im working on explosive takeoff & slow descent with full ROM & about here i'd stop doing explosive bc my muscle pulled once & i'd like to not be injured). I drop another 25-35% to where there's little on the bar & dont hit much more than 4, then continue the process until i cant lift the bar & do 10 pushups after, i usually cant so i just try to do 5 second negatives 10x. Im taking good breaks, theyre not necessarily consistent but i try to go quickly as soon as i feel "ready"

[@robertfishter2862]

Have you heard the phrase, "Stimulate, don't annihilate?" You need to fatigue your muscles, not completely exhaust them.​@@BBQMikeD

[@FlemetAeton]

@@BBQMikeD Very stimulating hypertrophy workout you have there. Definitely lacking some fresh sets for great strength gains. Doing a 4-6RM is only effective for strength if it’s your 4-6RM compared to your all time 1RM, not your 4-6RM because you have destroyed your muscles and now you can only lift the bar 6 times. If your primary goal is hypertrophy, it’s not bad. If your primary goal is strength, I personally believe it needs some revisions.

[@BBQMikeD]

@@FlemetAeton darn, thanks tho

[@JonathanDLynch]

Can you create content on training for strengthening tendons and joints? Injury recovery, not just prevention.

[@robothug6688]

I will loosly answer what you are looking for. For building tendons Isometrics like pushing or pulling a unmoveable object like a wall, chains, or a nylon belt as hard as you can for a maximum of 5 seconds for each set (IF YOU HAVE HIGH BLOOD PRESSURE DO NOT DO THIS!!!!); use different positions depending on the tendon you are targeting so think of the exercise for the muscle and do a isometric exercise as i explained with that movement. This is the secret of the old time circus strongmen; this build strong tendons. For recovery you want to focus on blood flow to the area you are trying to recover so if its a elbow tendon you want to be doing tricep extensions or a tricep press movement with light weight high rep but not to failure; it should be low impact training focused on only bringing blood to the area not attacking the muscle like you would working out so stop when it gets taxing on your muscle.

[@robothug6688]

For joints that i cant answer through text. That youll need a video since it would be easily misinterpreted here without a demonstration or not knowing what specific joint issue you have.

[@robothug6688]

The tendons react strongly to balistic isometrics like i mentioned with pushing or pulling really hard on a unmoveable object. This is why you see mountain climbers not being really big but they have monster tendons in their forearms due to all the isometrics they do

[@JonathanDLynch]

@@robothug6688 Thank you, Robo! I will look into this further. I am hoping to recover those parts of my rotator cuff tendons that are still attached.

[@totallyraw1313]

Why do you always say "strengf"?