Six Simple Steps to Make Hypertrophy Training Functional Again

[@taiiiz3969]

An edited atlaspowershrugged video 👀

[@atlaspowershrugged]

Editing is hard lol. But I try to do some when I can.

[@penumbramine]

i think weighted carries are another way to add functionality. sandbags are best imo because you have to lift them from a knuckles to floor position and their bulkiness requires a coordinated effort between the entire back, arms, and even the chest a bit to maintain position.

[@MrAmadeus1998]

I think so too but weighted carries aren’t great for hypertrophy. Also, in my own experience I don’t do any weighted carries and any time I do try them I have no issues because the rest of my training is complete.

[@Mensa.Abteilung_Luzifer]

Then go heavier?

[@penumbramine]

@@Mensa.Abteilung_Luzifer real

[@BuJammy]

Don't think I've seen "Illuminatty" before. Seems a step up from the 2015 memes of "Liftwaffe", "RingWingDeadLiftSquad", etc. lol.

[@douglaskeywood]

Liftwaffe was pretty good tho lol

[@tranecrothers1148]

Adam widehaupt

[@dennisnordlund902]

@@tranecrothers1148😂

[@LambClone]

Great video, I'm sure it will give NH a lot of interesting things to think about. Particuarly like what you said about the Silver Era as the base for the growth of natural bodybuilding.

[@keropnw3425]

Great video. Your points are very solid. NH's idea that we've progressed kind of misses that knowledge can be lost too. The bent press eg is basically a lost art despite it being a main lift historically and great for bodybuilding and strength.

[@legral]

Fully agree. I said the spinal flexion thing for years. Decades, really. Hollywood ab mania is partiallly to blame and 90s print media happily jumped on the bandwagon. Most people would profit so much from ditching situps, eliminating bad posture traps and doing hyperextensions+chins. There. This mysterious backpain=gone.(In some cases, maybe some 2minute mobility drill would be needed) Weirdly enough, I couldn't put 2+2 together and thus did my zerchers without much ROM and isolated the erectors seperately. Thanks again for upholding the awesomness of Zerchers and the Jefferson Curl!

[@joh_kun5530]

Situps should stay but people should acclimate themselves shrimped torso position to confirm that the muscle is being worked and is usually preferable to do them off a decline - and train them like every other muscle and movement. And don't conflate crunches with situps. As for mobility drills, 2-5 minutes is reasonable especially as something to do right before a workout but I'd say that a more dedicated session of stretching and mobility over the span of 15-30 minutes should also be in the program. Luckily though, stretching is so insanely easy to get out of the way and requires so little equipment that you can probably do them naked and while showering.

[@young_herc]

Mfw my 100lb friends say that Overhead Press and Front Squat aren't optimal for growth 💀

[@atlaspowershrugged]

Bless their hearts...

[@anonymousman4419]

Nobody shits on Front Squats on my watch (I'm 130 lbs)

[@marco_dl]

I legit spend one session only on OHP, zercher squats and high pulls. Never felt stronger, even my pull up is skyrocketing.

[@The_Legend715]

Here is an opposite experience, I switched OHP and Squats to smith machine shoulder press and smith squat. Never looked back, gains skyrocketed and Im way stronger on all presses and quad exercises.

[@young_herc]

@@The_Legend715 the truth is that everyone should do both, and alternate based on needs. I bet you that taking a break from Squats and OHP to do some base building hypertrophy work on weak prime movers (using Leg Press, smith, and hammer machines for example) will mean you're even stronger when you go back to squatting and OHPing. The funny thing is that growth comes from being dynamic - its about growing in multiple directions. No one exercise is perfect or best because they're all essential to the process itself. Different puzzle pieces for different methods and periods of ones lifting career.

[@JohnDoe-fs1fc]

"Muscle is not functional if you can't use it without ripping it off the bone" - awesome quote!

[@dddigler.89]

love this video! great points and well said. body looking strong and jacked

[@YakuzaGoon]

16:06 regarding the pullover here, do you believe it can be biased into being a chest exercise with straight arms in your experience? Here's a Reg Park quote from a 1952 article on shoulder training : " If, for instance, a man gets a huge chest and muscular latissimus dorsi from the practice of the straight-arm pullover, he will maintain that the exercise is a marvelous and productive one." he's making some other broader point in the rest of the passage there but it is curious how he specifically specifies straight arms, and in my experience my chest does get torched by straight-arm DB pullovers sittng on the bench like you do in that timestamp.

[@shark3380]

crazy useful

[@Athanasios_0]

does anyone have a recommendation about how to start implementing zercher lifts in my training. its difficult on my elbow tendons when i try it

[@leonardo9259]

Start slow, do holds at first, maybe at the end of the workout, just the bar Then when you reach the weight of another bar lifts, hold it zercher style

[@Athanasios_0]

@@leonardo9259 thanks. I'll try that for a few weeks and I will see

[@morbidcorvid9294]

​@@leonardo9259 Try more elbow pronation, that's what fixed a lot of the pain for me. Holds are good too but go heavy.

[@liamburns8554]

Bring a pair of testicles to the gym, don’t leave them at home

[@Paperman299]

Awesome. Thanks!

[@simonpizarro8588]

you do pullovers on your side too. ive started doing them resently after experimenting and they felt great, only i lay on the bench and curl into the working side to get that bend, instead of your way of doing it. i might try it tho

[@legrandfromage9682]

I think people who are interested in getting both big and strong far outnumber purists on either side, so I appreciate content that caters to that demographic. Sure you might not achieve the degree of excellence in either strength or size that you would by specializing, but you can instead achieve a high degree of excellence in combining and balancing the two, and I don’t see why that’s any less impressive.

[@WizzdummHeadley]

You WILL get stronger as a side effect of maximally contracting and thereby developing your muscles PERIOD!

[@aliensnail7173]

Hi atlas. Ive been trying the Jefferson curl on and off because i keep getting a bit of pain when i do them, i get good stimulus in the upper back from the top part of the movement, but rounding slowly when i get to the bottom becomes not as comfortable. is this a movement that just doesnt feel great at first or do i need to be progressing it differently? love the video, thanks for your time

[@atlaspowershrugged]

Where is the pain? Back or hamstring?

[@aliensnail7173]

@@atlaspowershrugged the lower back, i feel in the hamstrings like an RDL and that feels actually quite good, its when the set ends the low part of the back feels not so great

[@LatimusChadimus]

​@@aliensnail7173try a sumo stance zercher deadlifts, heavily focusing on the lats+entire core. Supplement with windmills, if you can't bent press

[@rinkuhero]

yeah i also thought his claim that there was no such thing as useless muscle a bit bizarre. like what about the left ventricle of the heart getting so large the heart can't pump effectively? that's worse than useless hypertrophy, that's actively harmful hypertrophy. and it happens largely due to steroid use yeah, but it also can happen even without steroid use (people who do a ton of endurance exercise, far more than what is helpful to their health, can often suffer from enlarged hearts, due to non-functional muscular hypertrophy).

[@scoobtoober2975]

Buff dudes "the last natties"

[@BuJammy]

I'm sure someone is gonna do 1) Test 2) Dianabol 3) Repeat... So I'll just do it for them.

[@Dravok]

Would zercher deadlifts from blocks be a good way to get into them as a beginner?

[@faotblack8921]

Yep, also using less weight and getting the technique right.

[@nathankirk976]

Jefferson curls as well

[@ChrisCoul]

I wonder what your neighbors think when they see you setting up a gym out in the parking lot.😮

[@2jmajjic]

I thought GHD sit-ups were just a showy look at me movement until I learned the proper way to do them I love them now. Still an attention grabber but they actually work great

[@foxarium1577]

what's the proper way to do them?

[@faotblack8921]

​​@@foxarium1577 look up Alec Blenis' ab workout.

[@virding232]

I love em on a roman chair

[@foxarium1577]

@@virding232 you mean on that thing for back extension?

[@virding232]

@@foxarium1577 Yes. The stretch is insane.

[@curgunner]

I read NH’s video as a loose response to the Jeff Nippard tier lists, which would explain why he doesn’t really bring up steroid usage.

[@89sharlo]

"To be the man, you gotta beat the man."

[@foxarium1577]

do you put weights over your legs with the cross bench situps?

[@joeldoxtator9804]

The real problem is that modern hypertrophy training is all based on steroid use. The reason why they say "chase the pump" is because, if you are on steroids, all you have to do is get blood flow to the muscle in order to increase the size of that muscle. This does not work for naturals. A natural will get a pump for as few hours and then go right back to normal afterwards with little to zero strength gained. A natural must lay down new muscle fibers, which requires challenging the max load of the muscle, as in you must reach failure some how. Either by weight or by a combination of weight and volume. volume in excess of 12 reps per set, however, is useless for most natural lifters beyond temporary swelling. This is why modern hypertrophy training has such a bad image. It is completely useless unless you are on gear. I wanted to say too, Sumo has a great alternative to the side bend. Do the Shiko squat. It is that foot stomping squat they do. You don't have to get fat for it to be effective. Just add a barbell to your back in the low bar position. My obliques and lower spinal erectors get HAMMERED doing this. It is also great for hitting that external hip rotator that is so weak on most people.

[@Ratkwad]

I found results with drop sets, 6 sets, all sets to failure, not fearful of 20 plus reps

[@Ojthemighty]

Lets not pretend that the #strength atheletes arnt jucied to the gills as well.

[@WizzdummHeadley]

Functional: Of or having a special activity, purpose or task; relating to the way in which something works or operates. END STOP! In other words ANYTHING/EVERYTHING is functional! LOL!!!

[@jack-n3p5j]

You lost me when you said conventional deadlifts aren’t good for hypertrophy

[@Ojthemighty]

Lift a lot of of weight using free weights, use machines but dont rely on them, actually put your back into it and there you go, functional.

[@FalseF4CZ]

I don’t really like NH that much compared to Basement Bodybuilding, GVS, and Alex Leonidas. He just seems to yap too much and has almost no results with the techniques he’s using.

[@simonpizarro8588]

I just ,edo crunches on a hyperextension machine getting i backwards. do you think the results should be similar to across the bench sit ups?

[@joaqu7002]

VALD VIKING MENTIONED WTF IS A MACHINE

[@WizzdummHeadley]

Functional hypertrophy training!!!!????

[@magnus263]

Bro need neck training

[@zwryy7622]

Eww natural hypertrophy

[@barryallen767]

Why do you hate my beautiful french boyfriend?

[@dennisnordlund902]

@@barryallen767fgt

[@Fizzy332]

no eww you

[@lightsfury_nord]

Average blackpilled pencil neck take

[@asi3136]

​@@barryallen767>french