Adding Strength not Size

[@simeonmease4292]

Bro the amount of information is extremely short clip is impressive! Well done

[@MJ-rr4hd]

Ahh.. Shit. How come I haven't found you sooner. Great advice. A lot of People always get confused between strength and size.

[@Ketteringg]

Joe DeFranco mentions using concentric only exercises for wrestlers when they want to get stronger but not go up a weight class since “the eccentric portion is where most of the muscle growth occurs”. Thoughts on that strategy?

[@willratelle8027]

Yeah that could be a good strategy

[@hEaDShoT2934]

Bosch has something similar if I remember with deadlifts.

[@tannorkocis7023]

Be interested to see some literature on concentric vs eccentric fast twitch stimulation

[@pistolpete7777]

Same as competitive Weightlifters. Name of the game dog...look at Suleymanoglu

[@blacckz]

Your a power house mate !

[@Johighness]

Whenever I train my upperbody I feel more sluggish on the court. Sadly it actually hinders me from performing at my peak

[@kylebeng]

Not sure I agree w everything here. Ofc the 2 don't occur independently, but there are plenty of sports where adding mass hurts. So... Maybe train a little bit mass, but mostly strength? I see a ton of PLers in my area who look freaking tiny but their squats and deads are really up there. Not saying I personally want to be small, but their strength to bodyweight ratio is pretty amazing. They can compete at these really small weight classes... But ofc I'm not referring to powerlifting as one of these sports that having mass is a detriment.

[@willratelle8027]

What specifically do you disagree with?

[@kylebeng]

@@willratelle8027 That one shouldnt worry about not training for size, and just strength. I do think that is a concern. Some anecdotal evidence. I train for tennis. I trained on conjugate for a while, specifically lifting more in the winter when I couldn't play. I was told to just eat, get big, and get muscle. And I actually did gain strength and a ton of mass, but I never perceived any benefit, and in fact, doing high volume work in exercises like hamstring curls and leg extensions seems like it added a lot of unnecessary mass. I've kinda shifted my training since then. Actually i listened to your podcast with jake tuura and heard you trained tennis athletes. While I'm probably not as high of a level as they are (I'm a 4.0 level tennis player), I'd love to DM you about it. I agree with a lot of your philosophy and was thinking of purchasing one of your programs.

[@panoskaiolakala1053]

You will reach a point when neuromuscular adaptations will stop or be very slow and that's when you need to gain some weight and do hypertrophy work

[@christopherseat9871]

Nice dunk

[@crackmarci]

Whats that squat bar called with handles also are you using straps or something with front squats?

[@willratelle8027]

It’s called a safety squat bar. Yes I’m using straps on those front squats.

[@crackmarci]

@@willratelle8027 ok thanks💪

[@DC93p]

Do you think significant strength can even be built without building size? I’ve begun to question whether or not low reps below eight serve any purpose outside of a power lifter. (Bc low reps to them skill training) Do you think working in the below eight rep range really serves performance or do you think just building size in the 8 to 12 rep range would give you probably most of the strength you need?

[@willratelle8027]

I don’t think significant (definition of significant matters here) strength is likely to occur absent of an increase in muscle size. Yes I find sets of 8 reps and less very valuable for a wide variety of reasons.

[@pooperscooper42069]

It definitely can be built w/o sizs

[@georgepipito2802]

Should I do my plyimetrics before my Olympic lifts?

[@willratelle8027]

You can do either. Depends on your situation and what you’re training for

[@victorsalazar3271]

Do you think that doing plyos, lifting and a jump session all in the same day 2x/week is effective or should i spread them out? Thanks

[@willratelle8027]

Yes it can be effective, spreading them out can also be effective

[@robinmihrshahi4760]

The main determining factor for whether you will put on mass as a result of training is caloric input. If you just want to build strength and not put on size just eat at maintenance levels. However, strength gains will taper off quickly if you don't allow your muscles to grow, as you are basically relying on neural adaptations in this scenario unless your body fat is fairly high, which would allow you to convert some of your fat mass to muscle mass without getting heavier overall.

[@Leonidas-eu9bb]

The problem is most guy see strength as a number in a lift like your 1rm squat. Indeed this is not strength but rather a skill. Strength is the force/tension of the muscle. It is quite possible to be good at lifting but suck at athletics. The opposite is also possible but more unlikely. Long story short. Lifting hardly improve athletic performance. Yes stronger people are better athletes in general. But that does not mean that improvments in lifting strength translate into better athletism. They clearly do not!

[@rohitbista5759]

If a person can squat 2x his bodyweight, how high could he dunk

[@willratelle8027]

As high as snoop dog

[@tannorkocis7023]

He might not be able to dunk at all. Dunking is a skill. He might be able to jump High, but he might not. How fast is he moving the weight in a squat? Can the velocity he creates be carried into a free jump? There’s a lot of questions and variables. I wish there was a law of correlation but I don’t think there is because I can squat 2x bw and let me kids tell you that dad cannot yet dunk. This summer though….

[@Ketteringg]

Hoss