Building Strength vs Building Muscle With Calisthenics

[@xSneakybeast]

Very underrated channel right here. Thanks for the super usefull information.

[@martincarstensen8527]

Haha "UseFULL" Hahahahahaha

[@TeslaDRay]

i like the fact he's one of the few fitness channels that actually responds to comments.

[@RedDeltaProject]

I figure, what's the point of putting out information if I don't answer questions and ignore everyone? I'm here to help, not just spew more videos into the world

[@dejavu2706]

your channel is GOLD

[@RedDeltaProject]

Much thanks! Just wait until you see what's coming next ;)

[@jayjalloh3912]

Muscles dont count they feel, when you feel like you can't push no more try and isometricly hold for the burn.

[@RedDeltaProject]

Well said Hamid!

[@carlosrosales6728-e9h]

I really love how you get really into the physiology off it and not just tell us what works. explaining it helps so much thanks for your videos

[@RedDeltaProject]

Philosophy is the DNA of life. The better the philosophy the better everything else gets over time. Or at least that's my philosophy :)

[@rayohlinger1252]

Excellent illustrations to explain muscle building and strength building.

[@regprofant6984]

You always varify why you are the only one I rely on. I look at others but I cut short. You really covered,noci, baro and thermpceptors with a laymen capabilities to understand. Spindle cell, percinian corpuscel, and Golgi tendon organs as well. Great video as usual

[@coreymiller8414]

This dude knows his stuff....great info

[@fullmetalmars8571]

That explanation you did on cramps was eye opening 🏴

[@drgreyfox2656]

so if I'm getting this straight: more reps = bigger muscles because more fibers are activated, but not necessarily stronger because the stress on a muscle fiber is shared *over time* to other fibers. - less reps with intensity = longer time to build muscle but strength is increasing by virtue of the stress on an individual fiber. therefore, heavy weights and intense calisthenics will increase strength on a individual fibre, just not all of the fibers. therefore strength is the result?

[@RedDeltaProject]

You're almost perfectly correct. The increase in strength is more from recruiting a greater number of fibers at once rather than making the actual fiber contract harder. That's something I'm still trying to figure out, if a muscle fiber can contract with more power or not.

[@dragonscud4151]

So high intensity and more reps = Both muscles and strength?

[@ynghuch]

RedDeltaProject don't quote me on this but I think I remember in college my tutor said the motor unit turns on recruiting muscle fibres but it can only contract at a certain force, hence the heavier the weight the more fibres recruited. Also adds justice to more muscle = more strength cus more fibres to recruit.

[@thomasconti3536]

Think of it in terms of a balancing scale. You can still gain some size in strength training and a little strength in hypertrophy training but the percentages will vary depending on the weight and reps.

[@isaiahgriffith8889]

Beautifully explained earned my sub

[@stephendavidrathburn8952]

Thanks Matt. Deep subject. Appreciate your thoughts. I think most of us want to get big and it definitely seems that strength has to come first. Getting the growth is frustrating especially for us old guys.🙂

[@qasimrehman1130]

That's some serious food for thought

[@blueheart6051]

This is amazing . Thank you for sharing useful information!

[@OldSchoolPatrick]

Matt, I think you're a genius in your field. You're definitely in the right biz for you!

[@RedDeltaProject]

That's Old School, Which is crazy because growing up, I hated exercise and working with technology. Now here I am making videos on fitness. Life is a strange thing sometimes

[@OldSchoolPatrick]

@@RedDeltaProject It certainly is. Keep up the great work! Progressive calisthenics is my main exercise, and I always learn something from your vids. BTW, I'm pushing 60 and still doin' it!

[@austinbryan6759]

Wow, that was so in depth. Awesome!

[@faithfitness5928]

this helped me alot. my goal is strength, endurance, and mass. so i do different exercises for each goal. like for endurance ill do a set of rep chasing push ups but for mass ill do a set of real slow pushups. but from this video i learned its all kinda the same thing. now if i only did rep chasing pushups itd take a lot more sets to get the mass then if i just slow pushups ect. thanks so much i hope your channel keeps growing! more people seriously need to watch your videos!

[@RedDeltaProject]

Thanks Jack and thanks for stopping by my videos and commenting.

[@natelindstrom8458]

Also, I ❤️ your videos. Thank you, and keep 'em coming!

[@michaelkulman7095]

..."Stuart Phillips, a professor of kinesiology at McMaster University...conducted a study in which...men...25 reps,while another ...10reps...both made near-identical improvements in muscle size and strength..." "Play like a pro" 2020 special publication Other studies have shown a strength stimulus with higher reps, estimated as 30 usually but even 40 in one study. So, this is worth knowing. Knowledge is power. Good news especially for people who do home workouts and calisthenics!

[@TacoLoco1000-ld5mo]

my thought is that you need both ends of the spectrum, that's the value of the early stages in CC, you can keep coming back to them for things like minute sets and drop sets and low weight/high rep muscle pumping sets

[@RedDeltaProject]

So true, it's definitely good to have both in your tool box.

[@eilaveens2760]

Knowing how the body functions is so important physiology and anatomy in this case strength and muscle growth lift heavy get strong in the posphate energy system rest recovery, repair is it possible that you get both muscle growth and stronger? Awesome video

[@truebluekit]

Matt, bro, I'm not firing with all my neurons right now, so I'm a bit confused. Could you dumb it down for me just a bit? To increase strength, do heavier load, right?

[@RedDeltaProject]

+truebluekit Yep you got it. When the load is heavier you need more muscle working at once to produce more force.

[@natelindstrom8458]

Safety mechanism is Golgi tendons, which measure stretch and rate-limit the attached muscle.

[@RedDeltaProject]

+Nate Lindstrom I always thought the GTOs were only part of the safety mechanism where they will inhibit activation when the fibers are extended but they didn't do all that much when they were not that active the muscle was contracted. Are they really the whole story?

[@natelindstrom8458]

+RedDeltaProject Nah, I'm sure there's more than just the GTOs. For example, I recall reading somewhere about there being nerve endings in the muscle fibers themselves to provide force feedback to the brain (separate from motor enervations.)

[@copernicus99]

Thanks for this video. I appreciate your thinking on this. Your hypothesis is supported by recent research of Stuart Phillips and colleagues which shows that equivalent muscle growth compared with high load/low reps can be achieved with low load/high reps, provided that sets are taken to concentric muscle failure.

[@RedDeltaProject]

Thank you for the feedback. It's a very interesting topic to consider.

[@michaelkulman7095]

..."Stuart Phillips, a professor of kinesiology at McMaster University...conducted a study in which...men...25 reps,while another ...10reps...both made near-identical improvements in muscle size and strength..." "Play like a pro" 2020 special publication Other studies have shown a strength stimulus with higher reps, estimated as 30 usually but even 40 in one study. So, this is worth knowing. Knowledge is power. Good news especially for people who do home workouts and calisthenics!

[@vladvlad23]

The problem is by this logic doing endless push ups should get you bigger because 1 by 1 you overload the nerves and eventually you will get them all tired and you will grow. Still,practice have shown us that hypetrophy doesn't happen a lot past the 15 rep and usually things over 20 reps are endurance (not to say they will not build muscle AT ALL but it's just not effective). What i am trying to say is that practice proved us that endless repping isn't the key. The Time under tension is an important factor and if it's too big the movement becomes endurance movement more than strength movement.

[@nyclear]

No, that's not what is being said, the point is, whether you do it one by one or 10 at a time, if you are fatiguing them all, you are fatiguing them all.

[@TinoMT]

Practice hasn't shown that. It has shown that half repping and not being aware of the tension in your body, aren't that effective.

[@michaelkulman7095]

..."Stuart Phillips, a professor of kinesiology at McMaster University...conducted a study in which...men...25 reps,while another ...10reps...both made near-identical improvements in muscle size and strength..." "Play like a pro" 2020 special publication Other studies have shown a strength stimulus with higher reps, estimated as 30 usually but even 40 in one study. So, this is worth knowing. Knowledge is power. Good news especially for people who do home workouts and calisthenics!

[@WHBJr]

So coordination vs fatigue?

[@ucheanyanwu3828]

5:57 close your eyes and just listen

[@feijaodo]

This is very insightful but not for the reasons he seems to think. When you do higher reps your body responds by making energy more available ie"the pump". But to get stronger you must lift heavy this way your body responds by increasing actual muscle size during it's repair process. The devil's in the details though so this is also important.

[@neohimself]

very nice explaination =)

[@AlisaSauer]

Hi Matt, I've been binge watching your videos and think you have great content. As a woman, should I focus more on building strength or muscle? My guess is strength since I don't want to be bigger but I don't know. I am a beginner so maybe it doesn't matter at this point. All of this is so confusing. Thanks for any ideas.

[@RedDeltaProject]

+Alisa Sauer Good question Alisa. You're right, as a beginner it's not that big a deal right now, but after a year or two you'll probably want to focus on building strength more than muscle. Check out this post Al Kavadlo wrote on doing just that pccblog.dragondoor.com/building-strength-without-mass/

[@nyclear]

So If I have this right, when you introduce resistance, the nervous system is going to decide whether or not it needs to either A) build more fibers or B) become more efficient within itself? And where does strengthening of the tendons and ligaments come in? I am assuming if you can pull with more fibers, a limiting factor would be the sturdiness of the attachment points to the bones? And a key point of what you are showing is, we can now more precisely tell the nervous system what we are intending to happen. Or perhaps it's simpler just to ask for strength? Maybe the body feels different when its in building mode FOR strength vs nervous system efficiency in redruitment of fibers mode?

[@RedDeltaProject]

Check out the latest video on my theory that building muscle is more about endurance than strength. I think that might help.

[@tremerefury]

I am curious what your stance is on Mike O'Hearn and Powerbuilding... Is there a Calisthenic equivalent?

[@matthewjbarnhart2068]

Hey Matt, I get so much out of your videos, thank you! I have a totally vain question: I just started bodyweight training, and my legs are much larger/stronger than my upper body. Is it a problem -- or waste of time -- to work squats/leg raises in the strength rep range, while doing pushups/pulls into the hypertrophy range? Thanks so much!

[@RedDeltaProject]

Thanks you Matt! No it's not a waste at all, nothing like having a strong set of wheel under you. Always worth the work!

[@matthewjbarnhart2068]

@@RedDeltaProject Thanks!!!

[@EmersonDickie]

What do you think of drop sets for muscle growth? Seems like it should work. Also why is it that I feel like I'm losing strength if I fatigue the muscle to the point of shaking/aching? Is there such thing as overtraining?

[@marcelogameiro105]

Of course yes

[@bhaumiks.6543]

what if I do one more rep after using all fibers?

[@RedDeltaProject]

Then you didn't use them all up :) Or maybe you're using a pause-rest method where you do as much as you can and then pause for a few second and then get one more rep once you recover a just a bit. Thats a fun way to push yourself too

[@natelindstrom8458]

In addition to fiber recruitment, don't forget rate coding. The honeymoon phase is chiefly an increase in rate coding. Fiber recruitment improves more gradually, and additional motor units (and energy storage capacity) slower still.

[@RedDeltaProject]

+Nate Lindstrom I always loved that term "Rate Coding". Makes me think of programming a machine, which really that's what training is all about.

[@natelindstrom8458]

+RedDeltaProject Hah, me too! Agree 100%!

[@joelbackman8330]

What do you mean by "using up all of it in 4 reps"? Neurons reaches action potential very fast, and can hence fire rapidly. It seems like you believe they fire once and then stay turned off, which is false.

[@RedDeltaProject]

True, it all comes down to the tension demand relative to the ability to recover.

[@panagiotisverdos9947]

Greetings from Greece :) very nice explanation ! so if someone wants to combine strength and muscle may could do some heavy load reps and finish with light weight reps to activate more fibers ? also to mention the importance of a good warm up to lubricate the joints :)

[@RedDeltaProject]

Yep, that's a very popular approach that a lot of people use, and it's also very applicable to my Grind-Style approach which uses heavy sets first and then a higher rep finisher set or two

[@spiritualseeker7643]

How do I use more muscle instead of using up muscle to emphasize strength with calisthenics?

[@RedDeltaProject]

Focus on improving tension control in the muscle, do exercises that demand more strength, and keep the reps low so you don't fatigue the muscle too much. You want to keep your muscles relatively fresh. Also long rest periods, like over 2-3 minutes are good

[@spiritualseeker7643]

RedDeltaProject. Which exercises demand more strength?

[@huntexlee]

so 1 to 5 reps for strength to failure

[@RedDeltaProject]

No need to go to failure for strength. in fact, you may be better off not going to failure and getting a bit more volume (aka practice) in a workout.

[@hansimeier6587]

Very interesting ideas that explain a lot. But what happens when I am always increasing the number of repetitions and reduce the the burden. Somewhere probably over 20 reps I enter endurance training, the muscle building effect decreases, but to continue the reps is quite challenging in terms of accumulated fatigue. What would be the whole picture with endurance included? Some endurance sports seem to be able to build muscles (i.e. biking, mountain walking or running), some seem less to be able to build muscle (flat ground jogging steady cardio). Best regards from Germany and thank you for the great informations.

[@RedDeltaProject]

Any apprach that combines progressing reps and the workload on the muscle will be more effective than just adding time to each set for sure. There are always technical ways to increase the resistance on the muscle, like using speed and tempo changes, range of motion and adjusting weight distribution.

[@michaelkulman7095]

..."Stuart Phillips, a professor of kinesiology at McMaster University...conducted a study in which...men...25 reps,while another ...10reps...both made near-identical improvements in muscle size and strength..." "Play like a pro" 2020 special publication Other studies have shown a strength stimulus with higher reps, estimated as 30 usually but even 40 in one study. So, this is worth knowing. Knowledge is power. Good news especially for people who do home workouts and calisthenics!

[@Herr_Vorragender]

Would you loose muscle mass when you switch from t.u.t. to s.a.i.d. ? I'm pretty sure you wouldn't, 'cause that would mean the body builds down muscle fibres that are not needed. But when the system activates the fibres at random, none of them are ever obsolete. Thus shouldn't it be an interesting idea to start with t.u.t. and later switch over to s.a.i.d.? That way you'd build larger amount of strength on a larger capacity of muscle mass.

[@RedDeltaProject]

It depends on what the goal is, but either way your ability to optimize T.U.T depends on how well you can use your muscles in a skillful way (S.A.I.D) so the two kind of build off of each other to some degree.

[@Herr_Vorragender]

Cheers man! U're the star! Very much appreciated :)

[@mohamedabodeef5331]

hey matt ...iam confused ...so for the calisthenics...when we use the same weight (bw) less time builds strength and more time builds muscle ?...how do we apply low and high weight to calisthenics

[@ahitoramaroson]

Advanced vs lighter exercises

[@CJICantLie]

Progress the moves to harder variants and/or add weight(vests/belt/bands/etc)

[@eldoncabeza5349]

is there a way to bypass the strength training and train your brain to activate the neurons in your muscle?

[@RedDeltaProject]

Simple isometrics and habitually tensing the muscles throughout the day can work wonders.

[@tonymontana3949]

is not the same but is to close like cousins...and the old video about strength vs muscle was amazing my opinion one part of year for make muscles and the other for strength i wish the best for everyone and continiute the training

[@matthewwright4153]

How did your minute set routines look? And you said you saw good gains from it?

[@RedDeltaProject]

+Matthew Wright Simple, pick a basic move and a modest amount of load and then try to do the exercise for 60 seconds without stopping. If you can do a full minute make it harder.

[@matthewwright4153]

Did you do full body or did you split exercises up over days?

[@RedDeltaProject]

+Matthew Wright kind of both I do a full body routine every day but there is more of Hiciste on one exercise each day of the week. Check out my recent videos on my workouts under "Veterano Plus"

[@chrisroper5698]

So is it possible to do both in one workout like this; 2-3 sets high resistance (building strength), followed by 1-2 sets low resistance (to fatigue everything left over and build muscle mass in addition to strength)? That is if i'm understanding you correctly haha.

[@RedDeltaProject]

+Chris Roper Yes! That's kind of what I'm playing with now. Looking into drop sets and such as a way to incorporate both.

[@ashebiara10]

Chris Roper That’s right, i still do it that way, i go 3x5 on squat and then take weight off and do 1 set on a rest/pause style, almost like a failure but not i stop before it, is just to create fatigue, every time i rest/pause is just 10 seconds and then i jump on it again, i can only do that twice because by the second rest/pause i usually can only get 1 rep and that’s when i am done with the exercise. Some people use pre fatigue and then jump into the high intensity sets, or you can just go Mentzer style wich also works on reaching fatigue and still using heavy weights.

[@bargenejourney]

my all timeproblems is front delts i cant build an inch on that bone frame is it genetics maybe cus i know i pushed my self harder than i could just to build such tiny muscle what the heck

[@RedDeltaProject]

+bargene journey I hear ya, the issue may be more about muscle activation like having triceps or chest dominant moves. I find dips are a great move for the front of the delts myself

[@dragoninwinter]

Makes sense.

[@monchonartallo1514]

How would I progress the tension in a minute set? Would a harder variation cause progressive tension or would I have to make it a 2minute set after a few weeks? Thanks!

[@RedDeltaProject]

I would go with the harder variation. Something that's a true struggle to do for a minute. Once you can do that for a minute move to another harder variation.

[@monchonartallo1514]

Thank you!

[@PotatoStrong]

Interesting! I think I gained a lot of strength in the first year or so with a little increase in size but I need to increase volume at this point for more size. I tend to stop after two sets from boredom of doing the same thing. Also I like to go heavier lately and do drop sets. Why do you think someone like Al Kavadlo doesn't get big since he does a lot of sets and reps daily?

[@robert50173]

+Potato Strong Maybe he does not eat surplus calories...

[@tallwaters9708]

+Potato Strong Al is pretty big I think. He could be bigger if he paid closer attention to his diet and trained for more strength though. With bodyweight I think it's pretty hard past a certain point to keep adding resistance though, for example, how do you train your chest after you can do 3x10 one arm push ups? You have to add weights.

[@PotatoStrong]

Keto Calisthenics yeah and these guys are like 150 lbs or less. I have a knapsack of weights and ordered a dip belt, i'm still pretty sure we'd need to add weight.

[@tallwaters9708]

+Potato Strong I only do weighted pull ups now, it's just the best, most safe way to progress your pulling strength, calisthenics progressions are not as efficient.

[@RedDeltaProject]

+Potato Strong It could be down to how he trains, but I believe Al is a great example of how one's body type is a big factor in how big someone can get. I know it sucks to hear it, but everyone's potential to grow is based on how much muscle they are born with. Someone who's relatively small will always be smaller than someone who was built like a tank since they were in grade school. It's that old saying that you can't make a greyhound look like a bulldog no matter how it trains or what it eats. Al is a greyhound.

[@rossoneri1085]

ive been doing 5x5 but keeping the same weight throughout all 5 sets , the idea is i use a weight which is hard to hot 5 reps with and just do five reps of that then once i manage to conformably do the 5 sets with out any help i increase the weight , does that sound ok for strengh gains ?

[@RedDeltaProject]

For sure. 5x5 is a great protocol!

[@leonflowers2073]

so im intersted in traing for strength. what % of my 1 rm should i be lifting an for how many set and reps? also when and how should I progress from that weight?

[@RedDeltaProject]

Depends on a number of factors. I would look to the wisdom of sources like Westside Barbell if you're doing it more power lifting style.

[@leonflowers2073]

Well im lookinh for simplicity and very specific. My goal is to hit a specific nunber on the bench so thats my priority right now, although i do trian the other 3 compound lift.

[@TheAlexmercer360batmanfan]

Please answer this question.... Does this basically mean that if someone is away from a gym or heavy objects and can only do bodyweight movements and does not know about one arm one leg push ups or pistols, and can do push ups and squats in the hundreds, he can simply do 3-4 sets of regular push ups and squats with perfect form and stimulate muscle hypertrophy from those workouts JUST because he recruited all the motor units when he got fatigued? Or is there any weight or rep range that is too light to achieve muscle failure(that is actually impossible scientifically speaking). Come to think of it, Herschel walker workouts dont seem inefficient to the norm anymore, maybe he was stimulating just as much hypertrophy as weightlifters with air squats?

[@RedDeltaProject]

That's a damn good question, and damned if I know the answer to it! :) I put my faith in the idea that you want to progress both resistance and reps. progressing just one all the time might very well lead to limited gains.

[@caioporto9234]

It's nice to see an honest answer, instead of pretending to know it all. You just got a like and a sub.

[@RedDeltaProject]

Thanks man! be sure to check out the RDP podcast and the Facebook page too!

[@wonton4262]

Tension is a tremendous source of muscle growth. If you can proactively create as much tension as you do lifting heavy objects without any resistance, you will still achieve the same results. It's also why isometrics works.

[@michaelkulman7095]

I'm not sure either but maybe he did the equivalent of 5 or more sets of 30 reps or more of these which can work or as they get to easy way more sets and reps which is inefficient but may work. I have read the book Hershel Walker did with Terry Todd and he only used some advanced progressions but mostly regular versions of classic exercises but for high counts. It worked for him but if he put the same effort into advanced progressions or weight training he probably would have gotten more out of it or at least saved a lot of time I think. It may work, look at street workouts, calisthenics park workouts and prisoner style workouts, they seem to work for some dedicated souls. I still think using a rep range of 5 or 6 up to 30 for 2-5 sets makes more sense than higher rep counts and you gain a lot by figuring out how to make exercises harder rather than repetitions higher. If you watch this channel you will learn many ways to make exercises harder. Sports Illustrated also did a story on Hershel Walker that mentions something about his training a long time ago. Truth is I'm not sure what to think about the high (above 30 reps) regimens. There is a continuum and the strength stimulus does go down so you get less bang for your buck and pretty inefficient workputs with higher reps it's just that we think you can go higher than we used to. Personally when I was young I experimented with higher reps and got good at doing higher reps like 80 pushups but wasn't impressed with other results and I have more confidence in multiple sets in the range of 5-30 reps... A lot of people for a long time have conceded that 5 sets of 20 can work even before some of these studies saying about 30 came out... Just on background: ..."Stuart Phillips, a professor of kinesiology at McMaster University...conducted a study in which...men...25 reps,while another ...10reps...both made near-identical improvements in muscle size and strength..." "Play like a pro" 2020 special publication Other studies have shown a strength stimulus with higher reps, estimated as 30 usually but even 40 in one study. So, this is worth knowing. Knowledge is power. Good news especially for people who do home workouts and calisthenics!

[@M.G.R...]

Thank u sir

[@xCorvus7x]

Insightful but what exactly is muscle growth? You don't grow more muscle cells, do you?

[@RedDeltaProject]

True, the idea of hyperplasia or the increase in the number of cells is still under debate, and the evidence is that most, if not all growth comes from an increase in the size of your fibers rather than that increase in the number

[@xCorvus7x]

@@RedDeltaProject I assume that makes your muscles more stable and able to withstand more of their own force?

[@joepeglegmorgan3015]

Im doing pushups with 60 kg on my back. I can do more than 5 reps. Im doing 6-7 sets. Should i increse to 70 and continue 5 reps and 5 sets?can you answer please. Im working for streanght. Tnx, Salute

[@RedDeltaProject]

I would look to progress your technique before adding weight as you may make more progress that way with less stress on the joints. Specifically: - Bring your hands closer to around under your shoulders if they are wider than that. - Go with a full ROM all the way up and down to the floor. - Pause at the bottom for 2 seconds. Those should help even if they make you need to drop the weight a bit

[@joepeglegmorgan3015]

@@RedDeltaProject Tnx,ill try this variario.i usualy have hands wider than shoulders.

[@daleg.9673]

Train for development and the strength will follow. Train for strength and the injuries will follow.

[@nyclear]

If you are talking weights, perhaps but not with bodyweight exercises. Done right you are not really going to hurt yourself at all since joint integrity will dictate your progression. If you can't do another pull up, you just can't do another pull up.

[@roachofdoom1234]

Lol fucking what?

[@mynameisnobody3931]

Dale G. 5 reps and above builds mass and strenght. Singles build mostly strenght (but can be dangerous yes) Mayby the right rep range for getting strong without getting bigger is around 3 reps.

[@hugo3796]

Reference?

[@RedDeltaProject]

This perspective has been coming from a bunch of stuff I've been running across over the years. Namely, a lot of it comes from the crew over at Strongerbyscience.com where they bring up this idea in several studies. Here's one post where they discuss the idea of a rep range for hypertrophy being fact or fiction. Very interesting: www.strongerbyscience.com/hypertrophy-range-fact-fiction/

[@robert50173]

I have read that under 22 reps gone to complete positive muscle failure builds muscle and strength (with adequate calories). Unfortunately, the studies do not mention anything about rep speed which can vary greatly from person to person and exercise to exercise. I also read that anywhere from 3-20 reps builds both size and strength. S.A.I.D. principle dictates that strength is gained a little quicker with the low reps under 5 reps. I hate that no one knows what is best. I also believe that if you come off a high volume cycle that you will make gains with low volume. Ultimately, most of what i read says, 50% of the time train between 8-12 reps, 25% of the time between 3-7 reps, and 25% of the time between 13-20 reps. 1-5 sets per bodypart. Internet information has given us research to back up any style/methodology that we believe in. It is really tough to "know" exactly what works...Dammit, somebody please tell us exactly what to do, and be 80-90% right...

[@RedDeltaProject]

+Robert G LOL I hear ya Rob. Here's the bottom line I've come to: It's not about the details like speed, or what tools you use. The only thing a muscle knows is time and tension. Reps and rep speed is just another way to vary time. If you do more reps, or a slower speed you've got more time. Then you have tension. Here's the main goal. Look to get as much tension as possible for as long as possible and you'll get what you want.

[@RedDeltaProject]

+Robert G Oh one more thing, it's not the workout you do that brings results. It's the progression of your workout that's important. So don't worry about your current reps or weight. It won't make you bigger or stronger. It PROGRESSING your reps and load that will.

[@robert50173]

Thank you

[@michaelkulman7095]

..."Stuart Phillips, a professor of kinesiology at McMaster University...conducted a study in which...men...25 reps,while another ...10reps...both made near-identical improvements in muscle size and strength..." "Play like a pro" 2020 special publication Other studies have shown a strength stimulus with higher reps, estimated as 30 usually but even 40 in one study. So, this is worth knowing. Knowledge is power. Good news especially for people who do home workouts and calisthenics!

[@LangansBulldog]

Cramp or electric shock ⚡️!

[@Kissislove17]

The honeymoon phase xD

[@evaristpolakovic5561]

Very interesting video, I have some additional questions to it please, if you would be so kind to explain. Is it possible to build up more muscle fibers by training, or is their amount fixed like genetically or something? for example I have 1000 muscle fibers right now and 1 rep at certain weight uses 100 of them, so I can do 10 reps of an excercise. The next training I am able to do 11 reps, does it mean I have built 100 new muscle fibers or did I "teach"my brain to use only 91 (rounded) fibers per rep? and if I train for strength lets say I can do a 1 rep max of 100kg by using 800 of my 1000 fibers, so I can't do another rep. next training I can list 105 kg. did I use now 850 fibers (and did I grow additional fibers)? is there any limitation of how many fibers muscle can use at a time (in %)? is there a given amount of weight I can lift "per fiber", so its really only about the increasing number of activated fibers at a time? can the fibers be taught to carry more, so lets say in the previous example I can lift 105 kg with the same 800 fibers?

[@RedDeltaProject]

So far as I understand, your muscles growth through enlarging your existing fibers. There may be ways to build more fibers, but from what I've seen it's pretty rare and may only happen in more extreme circumstances.

[@paulgarcia1101]

Ik this was real because I have a friend who has great potential in lifting but dose not know how to control his strength

[@Fluffisnoterm]

2:03 to 2:08 is perfectly GIF worthy.

[@tallwaters9708]

I'm doing 3x5 lately for my training and I'm slightly annoyed I never did it before lol. It's so unbelievably effective at getting you stronger and bigger.

[@RedDeltaProject]

+Keto Calisthenics Buh yea! Yea there's something special about the 5 rep set. That 5x5 program is super popular for a reason!

[@markj850]

I love people who use their own brain

[@RedDeltaProject]

I tried using someone else's once but it didn't work so well. lol

[@truthfullparadox2811]

I did not comprehend what the new science was so i guess that just was just something written to bring people here?

[@goul82]

You over complicate it. This is going on forever in the fitness game. And is just so f..... tiring. Just workout, experiment, eat right, enjoy your food and workouts and rest properly. Results will come. All the others are just tricks for the fitness "gurus" to get views and sell their shit

[@nyclear]

I rather enjoyed it and found it super useful. You can take the approach you describe and still understand the fuck out of how things work because you are fascinated by the Universe and your own body-mind is the closest object to study.

[@austinbryan6759]

Is it wrong to get a better understanding of the most important/intimate object you will ever have? Besides, going out to just experiment and enjoy it is a quick way to snap up a lot of shit. That's the same mentality of, "screw learning from other people, I learn from my own mistakes." It's wise to seek the wisdom of those more wise than you. It is also wise to learn and expand your knowledge. Also, results are not guaranteed to come if you're not doing it correct, and some results may be horrible ones because you went to build your ego, to enjoy yourself, and then snapped some shit up. I used to workout by doing dumbbell curls on my bed while eating combos and watching the Office. I was enjoying my food and enjoying my working out, yet results never came. Why experiment when humans have already done that for thousands of years?

[@africangodgray8223]

giorgos82100 true lol

[@africangodgray8223]

giorgos82100 but this video is to give others clarity because there's a difference between size and strength

[@wonton4262]

No, he under complicated it by defining the most basic principles of muscle building. So many "fitness gurus" tell you that there is only one way of building muscles, but their methodologies all contradict from each other. Red Delta's principle classify all these different methodologies under a single spectrum, showing that there is no one way of building muscle. Thus, instead of blindly following other "gurus," this man illustrates how we can find our respective position in the spectrum and adapt muscle building to our likings. Just because you are too lazy to comprehend even the mildest description + explanation doesn't mean you are right and he is wrong. The foundation behind his principles are sound, and applying these basics to ANY training you do will give you the maximum benefits. You say "just workout, eat, and rest properly," yet do not even know the scientific basis behind why that is quintessential to muscle building. Remember, no matter how perfect of a regime you follow, you will never achieve the same level of accomplishment as those who understand the logic/reason behind this regime.