Strength vs Hypertrophy: The Science of How to Build Muscle

[@theanatomylab]

Hi All! Thank you for your comments. If you are reading this I'd love to know if you liked that we added information about the other different types of muscle tissue, or if you would have rather us just get into the skeletal muscle only. Thanks!

[@neeld66]

I liked the extra info. It can put a lot things in context if it's concise.

[@DianaM-sr3yh]

Tu vídeo estubo fantástico gracias Jonathan saludos❤

[@danieladler3210]

I like to know more about sourness after a workout. Why it happens, what does it mean, is it good or bad. Why it goes away faster if you workout or stretch after a day of rest but gets worse in 2nd or 3rd day if you don't workout at all.

[@markvafides4266]

Added info helps to differentiate different systems use of different muscles. This is important for a total understanding of our physiological adaptations. TY for your years of vital information.

[@disciple287]

It was very informative that you added the different types of Muscle tissue. Therfore it was better. Just sticking to the skeletal tissue would in fact suck...because of lack of information

[@brianbanks3044]

I am 62 and have lifted weights since I was 15 yrs old....over the yrs, I did all kinds of weights, heavy, light, more reps, less reps and today i am on a high rep/not so high weight with all my workouts...I call this semi intense, muscle endurance exercising...my sets are hardly any rest between them and I do a whole body workout at one time....while I don't have the mass of my 30 year old self, I still have definition and I am strong for my age...I found that over the years, although my muscles got strong, it wreaked havoc on the joints in my body so therefore I am lighter weight, higher reps person for the rest of my life....there really is no need for me to throw 225 pounds on my back and squat 12 times at my age...I can do just about anything I want athletically and aren't sore for 2 days after I work out like before...I call it muscle maintaining more than anything...I was waiting for a video like this, Thanks Jonathan

[@jrg305]

I've always been a strength guy. Where people go wrong is they lift heavy too often and don't let their joints recover. I may only lift heavy once every 10-17 days. I do a lot of cardio or sport specific stuff in between and throw in a lower weight workout in between that might be closer to bodybuilders

[@njdyhnjdt]

can always test raw strength with isometric of some sort or static hold or even them hand grip crushers. same power with jumping for height or something

[@furbabe]

Honestly, I’m not a big fan of thick pile of muscle on a man, especially when they are so out of proportion and bulky. Those bulk muscle could be detriment to their health, especially in their older body.

[@njdyhnjdt]

@@furbabe there naturally lose it with age cause hormonal profile shifts and we just rot eventually..., its isnt a detriment to health those bulkier muscles if dense have more raw strength explosive power output being weak is bad for health not strong. and even the puffy softer looking blown up sorta muscles help with work capacity strength endurance and not getting injured or gassing out with physical day to day tasks. so actually its polar opposite you wanna try keep as strong (neurally brain wise) and as muscular (as its both helps maximise strength ceiling where can more safely express strength... and increases work capacity in turn fitness in turn quality of lived life) as long as possible, eventually your decline get weaker less smart iq decline marbles go power outputs reflexes go etc etc but yh if want quality old age... try stay strong and stay fit, or your just rot quicker. also be more prone injuries death from falls certain health issues etc. only real negative that could think with more muscle on frame is more calories needed to maintain higher turn over metabolism more chance cancer, and your kinda burning the candle at both ends so may especially if man genetically have lotta testosterone human growth hormone male hormones etc may die younger but your be fitter more able bodied for longer stretch of it and sharper minded... also people that exercise alot... tend to have addictive personalities overdo the exercise die heart disease and things cause struggle to moderate put foot on the breaks as lots are chasing feelings a rush of some sort, they also athletes actually drink more regularly and heavily than average person and gamble more. so there prone burning the candle out at both ends... they basically burn bright but yh a little quicker....

[@furbabe]

@@njdyhnjdtthank you! Well said ❤

[@Ozzah]

I once saw a guy at the gym successfully lifting the most ridiculously heavy weight. If you saw him in the street, you would think he doesn't even go to the gym. He looks like an ordinary guy without much muscle mass at all. Really goes to show the difference between strength vs. hypertrophy.

[@loopghost]

While there’s certainly some ridiculously strong “normal sized” people, that guy would be stronger if he had more muscle. That said, we all have genetic traits that create our upper end of what our bodies can carry.

[@denissorn]

His skeletal frame is probably smaller and he wore a sweatshirt or similar I assume. If the weights were indeed heavy, he probably does have pronounced muscles when he takes his shirt/pants of.

[@JBCanimation]

no

[@ItachiUchiha-ow7sn]

Im pretty sure if he is naked, you could tell he lifts. Sometimes shirts do play a big role

[@JBCanimation]

@@ItachiUchiha-ow7sn I'm pretty sure he is skiddi poop

[@ChippiesBR]

This channel makes my brain hypertrophic

[@RealMTBAddict]

Not possible.

[@bytefu]

Hyperplastic maybe? Increase in neuron number would increase the total number of connections.

[@nostalji93]

@@bytefu I guess both: Hypertropic and hyperplastic. But mostly "hypertrophic". Learning makes neurons grow and form new connections.

[@RipRoaringGarage]

he mean big brain. whats really hypertrophic is the altitude over which this flew over the heads of many. fewwwww

[@cheeseontheside9292]

@RipRoaringGarage I came here to say the same thing.

[@bruceparker3139]

This channel is not a fitness influencer channel yet provides more reliable information for bodybuilding and fitness than others. Totally love it!

[@1unsung971]

Totally true!!

[@Stuckinthemiddle3]

Most fitness influencers have no clue what they're talking about

[@CheapSushi]

Did it really though? It's just the same generic information except they have a dead body to poke at.

[@abc1236092]

Keyword is “influencer”. Not the best source of information…

[@Stuckinthemiddle3]

@@CheapSushi exactly

[@TheKent2288]

All these years I thought muscle building involved tearing of old muscle to rebuild newer and stronger ones aka “the burn” but it’s the same muscle all along. Thank you for enlightening me!

[@lgnobil]

those are bodies behind you, aren't they.

[@ryanisber2353]

😂

[@ZACKMPV79]

I wonder where he got the bodies

[@yveskourieh]

Yeah that's how we learn about human body , those yellow muscles looking are real cadavers ,

[@ronnienet6342]

This takes "skeletons in your closet" to a new level

[@mathewrichards2713]

Does he wipe down the tables afterwards? I have questions

[@isaacwilliams7338]

I would love to see a video on what soreness is and the physiology behind it. I know we may not completely know the full answer to that yet but a video on what we do know would be awesome.

[@N20Joe]

Yes, and why it's sore when you first start lifting but not/less sore and for much shorter duration later on even at the same or higher intensity.

[@Yamas258]

@@N20Joeit’s adaptation , tolerance , our bodies adjust .

[@itzzzsss]

Isn't it due to abundant amounts of lactic acid in between layers of muscle fibers? It would cause random twitches because it has a charge

[@loopghost]

@@itzzzsss no, there’s been research on this recently: study demonstrated that exogenous lactate administration has little effect on the muscle hypertrophic response during resistance exercise.

[@animefreak3010]

Yes because only 99.999999% of the world knew the answer to that in elementary school

[@eddiestray4870]

As someone who worked with histopathology for 6 years, it never ceased to amaze-me how a net of interlaced muscular strings can hold a "pressurized liquid" without leaks for decades non-stop!

[@1unsung971]

Hydraulics is fascinating.

[@justinabraham7291]

So fascinating

[@jimlaw8199]

God is an amazing designer. For you formed my inward parts, you knitted me together in my mother’s womb. I praise you, for I am fearfully and wonderfully made. Wonderful are your works; my soul knows it very well. - Psalm 139:14

[@dirkscheidemann3127]

@@jimlaw8199 and even more so, the guy who designed god...

[@jimlaw8199]

@@dirkscheidemann3127 Hi Dirk, no one created God. God is self-existing and eternal. He created time itself, He existed forever and will exist forever. _I am Alpha and Omega, the beginning and the ending, says the Lord, which is, and which was, and which is to come, the Almighty_ . - Revelation 1:8

[@bruuhhhh]

Another big point is that strength training has a bigger impact on nervous system development. You can activate more motor units and also from practicing heavy lifts you become more efficient

[@braynjohnson4302]

He covered this.

[@bruuhhhh]

@@braynjohnson4302 can you timestamp? I watched the whole thing but must have missed it

[@c.m.166]

16:07

[@bruuhhhh]

@@c.m.166 fair enough I did miss that, they explained it very well although I would still say that less than 10 seconds is probably giving it a little bit less credit than it's due

[@marvinsalmeron585]

@@bruuhhhhin fairness your comment took 5 seconds to read over lol

[@imquiet4503]

We'll just ignore the dead bodies in the background 👀

[@dimitrikrazy]

That's the best part 😅

[@DanNica]

Dexter laboratory🤣

[@jordinovicente2234]

🤣🤣🤣

[@mt_px]

This man could possibly be a Jeffrey dahmer

[@luthertju]

they're waiting for next video

[@benwarnock]

You gotta stop shilling that scam hair hat thing

[@cyberyann]

I agree! Quite disappointing for a channel that touts otherwise high quality scientific content

[@demonsheadshot8086]

Been doing gym for almost 2 months now, figuring stuff out and its amazing how the human body adapts

[@topg2820]

Enjoy the journey

[@mokujin29]

nother newbie juicer spotted

[@AdrianFernandezLemos]

@@mokujin29 why call him that without context lol

[@ittitanteklootzak]

Try to take some kettlebell lessons and experience what a 20 min kettlebell workout does to the body according to lifting weights

[@Harry-et7dc]

Keep up the good work brother

[@alphabeta8403]

11:00 Hypertrophy 13:00 Compound exercises

[@Thispersonsaysso]

Been going to the gym for 20 years (natural), at my peak, i was 92kg with less than 10% body fat and was comfortably pressing 50kg dumbbells for 12+reps....but it isn't sustainable. I was up at 4am and in the gym 1.5hrs a day, 6 days a week I was in constant pain in my joints, was taking pain killers to sleep and if i moved quickly I would get shooting pains, but always wanted to try and get bigger and stronger so thought I would just live with the pain. Since I became a father I realised I needed to take the ego out of it and look at a better way of doing it. Especially being a dad took priority and don't have half as much free time, I needed a different approach. Im now testing the "Mike Mentzer routine" of less time and weight, but more slow control and intensity. I've not tested it long enough to really rate it, and obviously I've lost a bit of muscle with not living in the gym (and also age) but I still get muscle pump and fatigue etc...but just realised the other day, I've got no more pain! No more pain pills, I'm also able to move easier and play with my little boy more. So I think I'm done with the heavy ego lifting 🙃

[@gypsy_jester]

Every workout you get stronger and progress further , i also noticed that differently from high volume, where i was having pains here and there almost constantly, with HIT Its all gone, after a workout It may happen to feel something in a joint sometimes, but the days after, even if your muscles are fatigued the rest of the body is great!

[@georgieacero7043]

I believe as long as you control the eccentric contraction that is the best way to stimulate muscle, based on studies but I cannot remember the name of the article. It basically stated that the concentric must be explosive in nature and eccentric controlled - the more controlled and slower stretch you give the muscle on eccentric the better results you should see in terms of strength gain/maintenance and hypertrophy

[@christophegroulx7816]

Trust me, if you were doing the mike mentzer routine for real you would feel like dying all the time

[@brackonstudios]

And this is why I hate researching specifics on exercising and bodybuilding. One person gives a detailed description of what they do, and the results they feel, then someone (as equally as random) comes along and gives a ‘nuh-uh’. Seriously, if he’s wrong, and there’s something better, then lay out your case. Tell us why your undescribed method is better.

[@forasago]

@@christophegroulx7816 that can't be right and sounds like ego-lifting. Mike Mentzer himself preached that the muscle only starts GROWING after it's done RECOVERING. if you're in pain all the time you're never fully recovered and therefore you cannot be growing either. he was also concerned with systemic fatigue. proper rest is when the whole body rests. if you're training legs on monday and arms on tuesday you don't count tuesday as a rest day for your legs. you're still fatiguing your body so growth (in the whole body) is being delayed by that. these are all claims by Mentzer, I am merely repeating them.

[@mart34]

All my exercises are 5 sets, 30s rest between sets, 1s positive, 3s negative per rep. TUT and rest periods are precise as I listen to a metronome at 60bpm (ticking every sec), which also helps maintain perfect form. It also means all my exercises are repeatable so I can track progress in the knowledge I'm not cheating (for example speeding up the reps and not making true progress). Although my rep ranges are in the hypertrophy range, the short rest period and TUT tune my exercises more towards endurance. It works for me, I never get injuries, joint pain etc. I'm addicted to perfecting the exercises and making progress, and not ego lifting and packing on muscle and the risks associated with it. Everyone's different. All that matters is what you are interested in and what motivates you.

[@SamiiRSMT]

This video came at the right time, I'm on hypertrophy program currently and was just thinking of switching to strength-focused program

[@theanatomylab]

Glad the timing worked out!

[@Zach-xm5wc]

@@theanatomylab "worked out" I see what you did there 😏😏

[@ShadowsCread]

Do pyramid sets! Best for increasing all hypotrophy, strength and endurance.

[@corneliusthecrowtamer1937]

Renaissance Periodization, Dr. Mike Israetel

[@Safferz]

@@corneliusthecrowtamer1937 "slow, as if another!"

[@waloodiii]

theres an improvement in strength without an increase in size with the initial strength gains, improved activation of motor units that werent activated before.

[@Rinko8]

Not first, but if I see Institute of Human Anatomy upload, I watch.

[@navinphuyal922]

Me too

[@DianaM-sr3yh]

Igual 😊

[@theanatomylab]

Thank you!

[@StanleyMubby-q5d]

Oooh yeah

[@macdietz]

Yes, this is what notifications are for...

[@evenrb]

Just remember that IRESTORE doesn't block the production of 5-alpha reductase and thereby stop the conversion of DHT. Just like minoxidil, an LLT-cap will promote blood circulation and prolong the anagen (growth) phase of the hair follicles. You will still lose hair at the same rate as before (even though it might not look like it at first). If you want to stop hair loss, you will need to use finasteride and, in some cases, dutasteride. Then u can regain ground with minoxidil, the LLT-cap (look for a cheaper option) and microneedling. You can also start using the ketokonazol shampoo aswell. But if you're contempt with just stopping hairloss. Finasteride and sometimes ketokonazol shampoo is enough.

[@Jackhammer-cw6qo]

Muscular endurance can also be trained separately from strength and hypertrophy. In strength you get more neural adaptations that can better recruit muscle cells, in endurance you get more blood vessels that can deliver more oxygen and flush out products made from reactions in the muscle to generate force.

[@dressay]

17:16 it's occurs due to stress in muscle fibre which is produced due to resistance training.... and yes hypertrophy is a reversible process, once you stop training it cells will become normal after some time

[@emilybaumeister4980]

I love your videos! Thank you for all the knowledge, energy, and time that you put into each one. Absolutely fascinating! 😎

[@theanatomylab]

Thank you for the nice comment! And thank you for watching our videos!

[@emilybaumeister4980]

@@theanatomylab absolutely and I get my two kids to watch them also, the human body is so very complex, I enjoy learning all about it.

[@SuccessMindset2180]

1. I’d like to train both for strength and hypertrophy 2. Muscles are being built mainly because of training and nutrition

[@dirtyfranku]

IoHA channel> fitness influencers for my knowledge of gains

[@1unsung971]

No thanks

[@user-ol2ss6me6n]

Depends on which fitness influencers. This guy is far surperior to a Vshred, but far inferior to a Dr Mike Isratel. He basically reccomended resting 60-90 seconds between sets for hypetrophy which is obviously pretty stupid compared to resting 2-5 minutes. This has been proven many times, yet wasnt included in the video.

[@karlhilton6641]

man that sponsorship really disappointed me

[@joshuachampion8765]

😂do you suffer from hair loss?

[@karlhilton6641]

@@joshuachampion8765 that must be it

[@btm435]

Haha I know what you mean

[@j.7229]

Yeah, as if he doesn't know that it doesn't work...

[@EpherosAldor]

I would love to get a better understanding of the differences in muscle formation, such as what's happening in muscle development between powerlifters, American footballer, soccer players, and runners. All of them are strong but their muscles are built differently.

[@justtestingonce]

No, that makes no sense, their muscles are built the same.

[@Shade_223]

No their not bro powerlifters have different muscles then football players

[@chukwudi_valentine]

This channel makes me happy. Keep up the good work, sir.

[@williesnyder2899]

Anything, Everything & Whatever is in between!! Anatomy, Physiology, Kinesiology and Biology are endlessly fascinating! Yes, I often think of my “tubular” cat alimentary canals: In & (soon) Out! Good dinner table conversation on an important meet and greet with the new in-laws… “You know, Ms. _____, that casserole really fills my hollows!”

[@SuperZorbo]

Thank you so much. I have been a gym goer for decades. This is the best explanation of the differences that while I have using my personal experience to steer my routines.

[@SuperEdo45]

When I clicked on this video I was not expecting such an amazing explanation! I’ll keep coming back to it given there is so much valuable information to absorb! Thank you so much for putting this together!❤

[@beastunleashed8839]

I like to mix it up, but I will say that lifting something heavy, challenging yourself, and conquering your goals is such a great feeling. People say that's ego lifting but it's not 🤷‍♂️🤷‍♂️

[@gavinjones]

As a computer science major, hypertrophy and hyperplasia is pretty similar to vertical scaling vs horizontal scaling

[@liezl713]

One thing that I've learned over the years of gaining muscle strength and then losing it (various reasons) repeatedly is that the higher reps exercises conditions muscles better for strength in the long run. I'm a small human (1.64m tall and just below 60kg). I've been active all my life and in 2013 I started to lift for strength. 2014 my circumstances changed and I couldn't lift anymore. I lost most of my gained strength in less than 4 months. Later, 2018 I started to lift for strength again and due to illness restricting my exercise, I lost strength really quickly again. 2022 I started working as a movement education coach and have slowly built up my strength over 2 years. I was ill last year again (chronic disease) and after 4 months I returned and lost only a very small percentage of my strength. I joined my friend at the gym the other day and I can lift heavier loads now than I could when I was gyming for strength. Just by doing little bits every day at work rather than pushing my 1 rep max like I used to.

[@touchstone1682]

I want streengggthhh!!!!

[@theanatomylab]

💪🏼

[@nonyabidness1838]

Strength comes from the mind

[@davidadausuel4537]

@@nonyabidness1838Try telling that to a quadriplegic.

[@mariee.5912]

​@@nonyabidness1838 nope.

[@RealMTBAddict]

​@@nonyabidness1838says the person that never works out.

[@marlapaine7741]

Love your channel 💜 At some point could you cover hypermobility? I have Ehlers Danlos Syndrome so, from what I understand, every bit of collagen in my body is extra stretchy. I believe a lot of people know they are, or know someone who is, "double jointed" (misnomer) but don't realize that this is affecting every part of their body except blood, bone and brain tissue. I think your audience would find this topic interesting. Thank you for all that you do 💜

[@missa1goins]

I had a client with Ehlers Danlos Syndrome.

[@hannahmitchell87]

I'm hypermobile too, as are some family members so a video would be great. What I'd love to understand better is why we see a corelation between hypermobility/eds & neurodivergence.

[@finelephantlatte246]

"And I think going over these different types of muscle tissue will give us an even gReAtEr understanding..." 1:03

[@toniallen1130]

You can develop strength and muscle. Maybe not body builder size, but gymnasts are a great example

[@rian0xFFF]

Some people restrict their diet to not grow

[@dramm33]

@@rian0xFFF some people don't take steroids

[@1unsung971]

There's relative strength and absolute strength. Gymnasts have the former. Throwing athletes and heavy Olympic Lifters have more of the latter. It's an important distinction to make.

[@RealMTBAddict]

​@@dramm33Most people don't.

[@myscreen2urs]

Gymnasts are nearly entirely isometric based in their training

[@veo16]

Strength wins every single time. The sooner we can defeat our ego and realize that looks don’t matter, the better stewards we can become of our own lives and can finally find happiness and contentment. I’ve never seen a “big guy” achieve something that a “regular looking guy” could not. The muscle mass is purely cosmetic.

[@kashmirdelacroix]

Thank you for the knowledge ❤

[@theanatomylab]

No problem! Thanks for watching!

[@alexsnow3319]

When explaining strength over power, I often talk about recruitment of fibers over the capabilities of what you have available.

[@nicoleu2007]

Dude, I love this channel! You guys make such informative and entertaining content!

[@brandenkappes2946]

Learning how sarcomeres work is what made me fall in love with physiology

[@markusseppala6547]

Good timing just started doing a strength workout at home.

[@My.Funny.Bunny.]

I wish there was a poster in every single gym that showed this….that having hypertrophy of muscles does not mean you are the strongest. So many guys get off on having huge muscles and develop the ego that goes along with it. It’s sad.

[@angelamartim8337]

12:46 13:49 14:21 15:10 16:07 Strenght-based training equals nervous system adaptation (enhance motor coordination) which in turn results in recruitment of more motor units at once.

[@millguygarage4875]

Should do a video on synthol and the damage it does. I’ve always wondered how the body gets messed up on that garbage

[@EduardoMartinez-ys6fb]

As a climber I want greater strength to weight ratio or putting that another way, more strength for the same size of muscle. When exercising we don't use all of the muscle fibers. High load and lower reps will increase the number of muscle fibers we 'recruit' to perform the exercise.

[@sebumpostmortem]

Same for us, figure skaters⛸️😉

[@robertsantaines]

Do you have any recommendations for improving grip strength?

[@yungboiidomm]

@@robertsantaineshanging from bar

[@RDS_Armwrestling]

​@@robertsantainesholding heavy dumbbells. Grip tools like traditional grippers, grip rings, etc. Pinch gripping like holding weight plates between fingers and thumb. Towel pullups/dead hangs using a towel.

[@Whueso]

@@robertsantaines Climb

[@Jmgrinds]

Wow , Awesome upload gonna hit the gym after this !

[@eagleeye5520]

You should

[@jodybranum4015]

Being a Massage Therapist I love this video How did you get to be so smart?

[@theanatomylab]

Glad you like the video! And I think most people are smarter than they realize, just have to put in the time and effort of studying!👍🏻

[@hippityhoppity5823]

Basically, manual workers tend to be strong for their size because of the dynamic movements, as opposed to isolated movements. Thanks for the info this was great

[@ThisisRubbishlo]

Would rather have strength over bulky size

[@RealMTBAddict]

So do most females in men. Men think females like giant men, they don't. Unless they are also weird body builders.

[@JacopoSkydweller]

The hugely bulky guys are usually on PEDs. It takes a LOT of dedication to actually get "bulky" by lifting and staying natural. IFBB guys, guys like Dwayne Johnson, Christ Hemsworth, John Cena are all juicing to a greater or lesser degree.

[@RuhollahHosni]

In philosophy, empiricism is an epistemological view which holds that true knowledge or justification comes only or primarily from sensory experience and empirical evidence.[1] It is one of several competing views within epistemology, along with rationalism and skepticism. Empiricists argue that empiricism is a more reliable method of finding the truth than purely using logical reasoning, because humans have cognitive biases and limitations which lead to errors of judgement.[2] Empiricism emphasizes the central role of empirical evidence in the formation of ideas, rather than innate ideas or traditions.[3] Empiricists may argue that traditions (or customs) arise due to relations of previous sensory experiences

[@felipearbustopotd]

Awesome - I bet most of the populous would 'get' more visible muscles, if they simply lost the fat covering them. lol Cheers for the upload and for sharing it.

[@CraigGordon-v6i]

Great point. I wonder how many people on the new weight loss drugs realise their muscles are wasting away.

[@felipearbustopotd]

@@CraigGordon-v6i Supressing the appetite is not good, especially when it comes down to muscle retention, preservation. If you have no appetite, then I guess your body will have no incentive to make you exercise / move - compounding the demise not only for muscle - but for the individuals overall health, heart, lungs, lymphatic system, mood... the list is probably endless.

[@ernoeskeli1139]

Solid video! But what you have to keep in mind is that strength and size are more correlated than many people think. Yes, someone can be strong and not be very muscular and someone can be very muscular but not be that strong. But, those are two different individuals. If the same individual person gets stronger they WILL be more muscular and if they get more muscular they WILL be stronger. And by the way, strength isn't measured solely by the weight you can lift in the powerlifts. Strength is also displayed as the weight being lifted in a stable machine exercise, where the neural components don't come into play nearly as much. If you get stronger at those exercises you are absolutely building muscle. Increase your 6 rep max in any exercise over a long time period and your hypertrophy gains will be great as well. If your 6 RM doesn't increase don't expect much growth.

[@ManuelSiddhi]

Insane topic! Thanks for share this hypertroinformation with us!

[@Piccolo_Re]

I’ve been lifting for 10 years. All I can say is heavy weights are terrible for your joints later down the road. I quit the heavy stuff, and focus more on just fatiguing my muscles as much as possible. I’ve also tried almost every method out there and there is no one way that works. Everyone is different. So don’t believe any who says there is just one way to lift.

[@BeyondBedsideNursing]

You did it wrong, i.e., quarter squats with 250% of you full rom one rm, no focus on recovery (sufficient protein, sleep, hydration), and load management (progressive loading). Please refrain from wasting your time diarrhea-ing from the thumbs next time.

[@KibaWolf04]

I always love watching these videos while he has these corpses tied up in the background because it makes me feel like I'm watching a more educated version of Dexter LOL

[@battlelawlz3572]

About time someone scientifically credible dispelled of the misconception. Thanks IHA

[@User-54631]

My Dr. just recently asked if I worked in the medical field. Thank you institute of human anatomy.

[@lucask4330]

Would be interesting to see you talk about endurance exercise & different muscle fiber types too

[@Ralfscho]

Thanks so much, super cool video. I do calisthenics, I'm ripped, but you can't really tell when I'm all dressed up. It's funny though, during workouts people with bigger muscle size looked at my exercise routine and tried the same exercise but failed and then asked me why I could do that and they not 🤣

[@ElegantDirector]

Thanks for clarifying the difference between power lifters vs hypertrophy focus.

[@cosmicbeing348]

More muscle doesn’t mean more strength, therefore I chose STRENGTH

[@theanatomylab]

👍🏻

[@arungowda]

Anatoly approves

[@cosmicbeing348]

@@arungowda indeed

[@UnknownUnrecognized]

@@arungowda anatoly is just a hard gainer... I competed in IPF many years ago, he isn't any special with his prs...

[@Admlostinwow]

Thats not true though...more muscle equals more strength..mass moves mass. If you build a kg of muscle there is 1000% chance you got stronger. The difference is that if someone trains for strength ,his muscle is stronger than someone who is not, even if the first is lighter in weight.

[@vinodrocks1]

If Skeletal muscle regeneration is through scar tissue replacement, then if someone loses his muscle due to various reasons like diseases or fasting, then will he not be able to gain back those lost skeletal muscle cells?

[@JPIV808]

9 minutes and an in video ad and still haven't gotten to the topic at hand.

[@rachelann9362]

There’s this thing called Chapters that you can see near the bottom of the “more info” tab. @Institute of Human Anatomy makes far more, and very descriptive chapters to break down every concept brought up. The have one that specifically says “Hypertrophy:…” which takes you to the exact moment that part of the discussion. this Channel has everyone from zero knowledge to advanced watchers. If they jump right to hypertrophy and throw out various terms they haven’t discussed yet, even more would be complaining over being confusing. And that is why their breakdown of Chapters is so damn detailed. If you don’t want the foundation information, use the handy tool they spent extra time making to make life easier for folks like yourself.

[@JPIV808]

@@rachelann9362 calm down lady

[@DarkTrapStudio]

There so much information packed in this video I need to study it. I can't follow it entirely. Great stuff

[@paulmutuotakaruga250]

Great info. You missed the 3rd very important muscular adaptation: endurance.

[@toku_u]

A similar video on the physiology of flexibility training would be interesting, increased muscle length / maximum extension is associated with longer life spans and generally increased strength.

[@rattletop]

could you do a video on tendon recovery and why it takes longer compared to muscle and bones?

[@RDS_Armwrestling]

There's NO direct bloodflow to tendons, which is why it takes longer. Tendons are trained during regular resistance training, but plyometrics and isometrics are known to place higher tension on the tendons themselves. There you go, saved you watching a video

[@Whueso]

@@RDS_Armwrestling Maybe they're interested in the science behind it rather than just an explanation?

[@RealMTBAddict]

Google

[@RLTIII]

I've been watching a lot of Resistance periodization videos and Jeff Nippert and have been thinking this for a while.

[@westie430]

When I hear the word hypertrophy, I can only hear it in his voice😅

[@Scrungge]

Wtf I didn't know a single muscle cell is a muscle fiber. So one cell can be up to 30cm long (Sartorius muscle in the leg). Insane

[@lifes2short4aname]

Guess how long some nerves are

[@katarh]

I think it was Greg Knuckols on Stronger by Science who touched on this topic recently - we do not have evidence of new muscle fiber growth contributing to hypertrophy in humans only due to the method of detection required for it (literally taking the muscle out, cutting it open, and counting the fibers), but we have it in every other animal model where we can harvest a muscle before and after the exercise intervention.

[@filmfrosk]

Was hoping to learn more about the actual difference between strength and hypertrophy training, but great video! :D

[@1unsung971]

Do some reading then

[@topg2820]

Hypertrophy - high rep low weight Strength - low rep high weight

[@filmfrosk]

@@topg2820 Yes, I know that. But why is it so? Why does low rep = strength, and mid range rep = size?

[@filmfrosk]

@@1unsung971 Was kinda expecting to have it explained since it's literally the title of the video.

[@eduardocastaneda8369]

@@topg2820no hypertrophy could be done with just 5 reps 2 sets. Mechanical tension is what causes growth. Once your fibers feel that tension they will create a chemical reaction that creates DNA transcription which starts muscle protein synthesis. Higher reps causes more fatigue which takes off resources into growing.

[@heinrichconradie8170]

As for "skeletal muscles do not replicate", it is highly suspected by many researchers that hyperplasia can occur in individuals who are using enhancements.

[@pranavsingla387]

Good Content!

[@sebve9399]

You should make a video about cartilages and the use of chondroitin and glucosamin supplements! I'd love to learn about them as I myself suffer from ostheoarthrosis and since I've started taking supplements, my conditions has gotten better and better.

[@aditya7955]

funny how the big dude is holding "juice"

[@BareFinn1986]

6:20 You can manipulate your heart rate to go lower by taking a deep breath and exhaling with a thin stream of air for a long time. Something about reducing preload by having a positive pressure in your thorax. I can't remember the details, but it works.

[@bychen5011]

Bro just chillin with a few dead bodies behind him

[@Jacob0481]

Yup, that’s typically how humans learn about anatomy lol

[@poopshootmcgoo2903]

You know they smell 😮

[@westie430]

Yep, they're cadavers, anyone in the medical field has had to study one of them in the past

[@noerodriguez8769]

One thing I learned in my Exercise Physiology class, is that cats and Japanese quail are capable of increasing the number of muscle fibers instead of fiber size like we do.

[@livephysiology]

Another theory as to the magnitude of changes in both size and strength is the genetic ceiling theory. This is the idea that considering there is a limited amount of strength to be gained, there is a proportional limit to the size a muscle can gain. After all, it would not be beneficial for muscle to be able to grow infinitely, such as having a forearm that is two miles in diameter. Thus, as one gets closer to the maximal strength the muscle is capable of gaining, the size gains proportionately slow.

[@Dave_Cymru]

Brilliant, thank you so much for this as it has helped me better remember the difference between Hypertrophy/Hyperplasia!

[@mhd112211]

Man the sponsors really make this good channel look dumb, at least get some good ones...

[@franciscrocombe]

I like to incorporate strength training and bodybuilding in the same workouts.

[@Teresa-pg7wb]

Thank you!

[@madhatter113]

12:03 RIP to all those people behind him who donated their bodies to science

[@stephm4047]

Smooth muscles can multiply ? Ok then. Best way to get hyperplasia of the corpus cavernosum smooth muscle ? 🤔

[@Whueso]

Squeeze til it's purple?

[@tylerphuoc2653]

Doing Kegels (squeezing the pubococcegeus muscles like you're holding in urine) is indeed linked to more athletic erections. You can also lay wet handtowels as a weight during kegels

[@judge831]

If you want to get big, do relatively heavy compound movements and eat 1g of protein per pound of lean body weight. Lift minimum 3 days per week. Each set should be to near failure. I like 10 reps per set. Isolation exercises are for refinement or muscle imbalances. Do them only if you must. Compound is the most efficient for over-all size.

[@tooflowery]

"visible abs v/s usable abs"

[@thomasbenishek7927]

That’s different, visible abs is the training of the muscles next to the skin layer so you can see a nice 6 pack or obliques. Usable abs is also the training of all the other stability muscles in you core like your TVA or all the small spine stability muscles and the many many more I dont know how to name

[@Alastair_Adana]

Visible abs are always usable but usable abs aren’t always visible

[@zekeviews]

​@@Alastair_Adanai tell myself that everytime i look at the mirror 😢

[@charlespatrick8650]

I learned from Freshman year wrestling, that guys with larger looking muscles were a little stronger, but didn't have any stamina, and became much weaker after about a minute of wrestling, and were easy to pin after that point

[@ashog1426]

Most people need to lose fat more than increase muscle lol

[@JasonTang6229]

A lot of times, these go hand in hand

[@DoReply420]

Power lifters would like a word with you

[@danieladiaz5827]

An increase in muscle will promote fat loss through an increase in basal metabolic rate (muscle mass automatically requires more energy (calories) )

[@RealMTBAddict]

Exactly. Why am I seeing obese people bench pressing at my gym?

[@arthurfleck629]

@@danieladiaz5827Excellent points, additionally, the body can make use of fat stores to grow that muscle tissue, which will cause fat loss and muscle gain. Our bodies actually prefers to do this rather than use fat provided to it through our diet, our systems are smart like that, and their priority is to keep us healthy, so they drop the excessive and at times harmful fat stores when and wherever possible, and tough training is quite the incentive to do so. The term’s body recomposition, it’s fascinating stuff, and it’s technically a form of cannibalism, positive and healthy cannibalism of the self (if done slowly and safely, which is easier said than done), autophagy if you will.

[@klausbrinck2137]

Just a hint, of what you may already know: Sarko+XY comes from greek sarka, for "flesh", so as in "sarcic sin"="a sin of the flesh" (in greek: sarkiki amartia, female)

[@maxmudzaynutdinov7389]

Just last one minute is useful information

[@BaresarkSlayne]

I haven't watched it all yet, but bigger muscles are stronger, full stop. That doesn't mean bigger muscles are always the strongest, but when you lift for strength vs size, you are really only working on recruiting more motor neurons in a single movement. You can become stronger without getting significantly bigger through specialized training, usually in compound movements. Edit- I see the video covered this. That is good. I have seen too many bro-science channels cover this, I automatically assumed they would be stupid about it. I haven't seen this channel before, so nice job on their part.

[@osmosisjones4912]

Women laugh at men's suffering all the time

[@DianaM-sr3yh]

😂😂😂😂😂😂

[@RealMTBAddict]

And men laugh at women doing hip thrusts 20 times 😂😂😂

[@muhammadfaisal5Y5]

The way I understand it, strength training helps muscle contract more forcefully with the downside of less repetition whereas, body building training helps muscle continue contracting and not fatigue. This means rest periods and volume are longer or shorter depending on your goals. Both results in increased strength but a bigger muscle cell is not necessarily required to generate more force. I have got a question though. If a muscle cell size increases, wouldn't that make it harder on the cell to function because substances are diffusing over a longer distance and myofibrils are longer? How does a cell adapts to increased fluid content?

[@langnasewinklersson5841]

Why gloves lol

[@prodbyKamikaZ]

He’s been playing with cadavers

[@aymenmohieddinebenameur1776]

If not, then how can he reply to our disgusting comments

[@PromisingPod]

I knew a guy who worked at storage and he was skinny, like skinny legs and skinny arms, but had enormous strength. Had like many times more strength than I imagined. The construction people I see also are tiny and skinny and have enormous and endurance-based strength and they're skinny. I've also noticed the more I built up strength, the smaller the muscle becomes. It becomes more efficient. For me, that's how it is.

[@desertflyer5123]

I love your videos. BUT I am disappointed that you advertise a snake oil hair restorer. Come on man.

[@theanatomylab]

Glad you like our videos! As far as the hair restoration, have you done any of your own research about photobiomodulation/low-level laser therapy?

[@ЯсенЧапкънов]

Snake oil means proven not to work. This is more of a not proven to work for everyone type of therapy. It make sense that at least for some people red light may have beneficial effects given the unnatural reduction of exposure to it in modern society.

[@desertflyer5123]

@@theanatomylab thank you for responding to my comment. Yes I know a fair bit about it. As a patent attorney I can tell you there are two types of inventions that are presumed by the US Patent Office to not work: perpetual motion and baldness cures. There is a high burden to overcome the presumption and to my knowledge only one baldness treatment has ever been shown to be effective and obtained a patent, and that is Minoxidil.