How To Get Stronger Without Getting Bigger

[@professortruth56]

As someone with a PhD in exercise science and who spends his days leading sport science research efforts, my goodness, how refreshing to see someone on social media who absolutely gets it. There is a distinct difference between the muscular system and neurological system. As he points out, most only focus on the muscular system--at their own peril. Well done.

[@RagingRugbyst]

Well, as an enhanced lifter this kinda seems obvious to me. Inject mtren preworkout? All brakes are off and bar speed is improved by a good 10% on 70/80% efforts, lower than that and I basically teleport the bar upwards. This comes from the CNS stimulation and adrenline sensitivity brought on by the drug, which eases more efficent and faster motor unit recruitment. Lose the mtren and I need to really warmup and channel insane aggression in a lift to get the same power expression. That's also why numbers from tested outliers are si close to enhanced ones with the only difference being mostly lean body mass/fat ratio as strength from aas is an instant percentile boost, but otherwise can be developed, albeit slower due to longer recovery and thus less overall tonnage, by natural athletes as well. That's why on cruise I tend to go lighter on big lifts and focus more on athletic movements, like sprints/jump squats/box jumps and mobility like yoga to cover my bases and be less one dimensional. It's fun to be a hefty dude, but man it sucked being winded all the time due to sucky cardio. Also feel free to point out where I'm bullshitting, as I have no actual qualification and mostly accumulated knowledge through reading.

[@tonyrawlings2704]

can you explain i don't get much for getting swoll i mean i do want to look nice but the strength thing how is he able to lift all that and still be " small "

[@aperture0]

​@@tonyrawlings2704same I don't get that guy either. I couldn't get what he was trying to say.

[@snehagiri5401]

So I'm a girl and want to gain strength in my body but ya don't wanna look muscular as men can you please tell hiw should I exercise.

[@Mattfck]

​@@snehagiri5401how old are you?

[@suryapratap5204]

Can you make a video on how to increase speed and power or what workout to do

[@Paula_Pretty_lady]

Yes!

[@HunTenOOGameR]

Yeaah that would be great

[@ricardoaraiza1844]

I 2nd this.

[@drinkinouttacups2665]

Inb4 wenning or tate collab

[@apljx]

Checkout some of Louie Simmons work. I believe it's using something like 35%-45% of 1RM and doing high sets of 1-3 reps with a focus on speed. Those numbers may be slightly off but close. Give it a look if they don't get back to you.

[@PaulKentSkates]

This was my priority during my athletic career. As a pseudo endurance athlete I didn't want to have much mass, so I focused on explosive strength training. It changed my long game and I wasn't weighed down. (I also do an explosive endurance sport, so it made sense).

[@alihadzalic1393]

Which sport do you mean?

[@Lonelywookiee]

​@@alihadzalic1393 Cornhole. Really builds your legs 🔥 /s

[@alihadzalic1393]

@@Lonelywookiee wait is that the one where u throw a sand bag in a hole from a distance?

[@Lonelywookiee]

@@alihadzalic1393 yeah, that's the one

[@alihadzalic1393]

@@Lonelywookiee i would feel like you dont need a lot of strenght training for that one. Its really more on the tehnicsl side. Like biliard. I might be wrong thought. Maybe those bags are heavier than i realize. And the distance might be greater than i think.

[@ryanmamedov9347]

In rock climbing we have a term for this. We call it “contact strength,” which is the ability to reach maximum power very quickly while starting at 0 force. For example, how long it takes for a climber to reach maximum power upon their fingers contacting the wall would be a measurement of contact strength, and it is considered a measurement of neurological connectivity more so than muscular strength. I think it’s interesting that the same concept exists in different disciplines and if training methods for contact strength in climbing can be applied to powerlifting.

[@Z-Diode]

Very good explanation! 👍

[@spoopyscaryskelebones3846]

Epic

[@jacobsvetich8735]

That would essentially be speed work in powerlifting. Some elite lifters implement it.

[@jacobsvetich8735]

I think there has been phases in powerlifting where the conses has changed on weather speed transfers to maximal force production.

[@graememckay9972]

Brian Shaw (4x world's strongest man) talked in a recent video about how he breaks the strongman events down to individual components. He then decided how to improve each element and one of the under rated ones was bar speed. He measures the speed of his bars for things like deadlift.

[@ProphetGuardian]

Define big, cause he ain’t no string bean.😅

[@petrushaasbroek8433]

My thoughts too. It seems like one needs some level of muscularity after all.

[@Raele]

Big it's like a bodybuilder, this guy has an ottermode body.

[@0Takethoserisks0]

he is 130 pounds, he is not big he is definitely skinny lmao but he’s still crazy strong . being skinny doesn’t mean your weak nor does being big mean your strong

[@axeandace7728]

Big meaning like steroid mr olympia big

[@eggsquizitine]

he’s small as fuck bro he’s 130

[@AkaedatheLogtoad]

This is really interesting. Had a friend that was seemed to be almost half my size but was stronger than me in almost every way. Stronger than most people i knew in fact. This is kinda what he told me on how he trained buy i didn’t get it until this video.

[@aperture0]

What does it mean? Please explain.

[@fistofram5526]

@@aperture0 Doing an exercise that takes a toll on you somewhat fast out of nowhere. I kinda get it like 3%, I started using dumbbels which felt heavy, I can lift things much more easily despite not having increased arms. It's wild, you remember the old weight but now it's much less heavy. Do an "excessive" (within reason) amount of weight for just a bit of reps, it's what they advise you to do for endurance. Explosive (heavy or very heavy) for a just a bit of time.

[@durellpowell3324]

​@@aperture0the nervous system creates strength, not muscle😊

[@0banai_iguro]

In short words, just do explosive workouts like, explosive pushups, explosive squats, explosive pull ups etc

[@MrSgtRecon]

EXACTLY that’s what I’m getting at, just be explosive

[@dmanzawsome]

Now take this concept and apply it to someone who is also gigantic and you get lasha talakhadze strength 💪

[@zeus1141]

Incredible. Poses a question and goes rambling about everything around the question, but answering the question. Truly a lost art.

[@carriesmith815]

another thing I'm going for is endurance I'm interested in building my endurance so I can stand up for 10 hours a day, 5 days a week for work.

[@BossManUtility29]

Westside Conjugate method! Louie Simmons taught it all!

[@MartinMartinm]

Great info Aaron

[@Zane_Zaminsky]

A modern day Precious McKenzie! 👍👏💪

[@davidwagner9644]

And this is why Olympic Weightliftingers can be 4'10" 137 lb like Pocket Hercules and able to grab the rim on a 10 ft hoop. He snatched 152.5 kilos and clean and jerked 190Kilos. It is said he could squat 500 lbs for sets of 3 at 137lbs

[@andymiller1067]

How old are you bro im 16 from trinidad and just wanna say u resonate with you heavily,keep doing what you doing man we on this journey together

[@Artonox]

Yes I want this. I'm getting bigger but I only want the strength, not the mass. I'm short, so don't want to be wide at all!

[@uddim004]

Same

[@roywempor8395]

bro what, you already have the problem of being short now you wanna be thin too

[@FarhanLifts]

Don't do any exercise with more than 7 reps. Keep the reps to 7 maximum, And Increase the Sets and rest time, it will improve your strength by adding not much muscle mass compared to Hypertrophy Training.

[@Emmanuel19994]

​@@roywempor8395 lmao

[@fistofram5526]

@@FarhanLifts Can confirm, I was fucking shot at how it works lol. Your mass is pretty much the same but holy shit the results are there.

[@psicodom]

Was it the box jumps that improved the deadlift, or the deadlift that improved the jumps?

[@dominicmoreno4662]

You work is great

[@joecaljapan]

With more speed and explosiveness, you need more flexibility as well. That amount of force in a short period of time is terrible for joints and ligaments. You need flexibility to help combat this.

[@KalispellBarbell]

The conjugate method.

[@mastertrey4683]

Yessir

[@yoricks_shovel]

This is what I was fishing for. What I wanted to hear. :)

[@lukas6485]

Ok now I’m going to do the exact opposite, thanks

[@mattpatt199]

You do you man

[@lukas6485]

@@mattpatt199 I want to get bigger and I don’t care about strength

[@crowbar3]

​@@lukas6485 why not get bigger and get strength

[@mattpatt199]

@@lukas6485 thats fair enough man. Bt i dnt think you need to post on this video "ok now I'm going to do the exact opposite" Just do it then man. Also, strength, endurance and also mobility comes in handy even when looking for size. You will no doubt hit a place where you will need to lift more to keep that growth going and that equals = strength

[@patricksmith9717]

​@lukas6485 lol ya I would hate to be strong but look small and weak

[@MrJihadkoplo]

i dont understand what he say....so how to get stronger without size? its explosive power??? and speed??

[@akshatsinghgusain8645]

bro has a pyramid while dead lift

[@ripdime1351]

What podcast is this on? Makes sense though…. Thinking about people like Bruce Lee

[@jtsavor5649]

Ya, almost 30 years of strength training, 15 of them while doing strength sports and I personally never made connection to the importance of this until recently. My coaches always did and they would put speed work into my programming but to me the speed work was always an after thought because it wasn't as sexy as going for a PR or doing other max effort work. The body is such an amazing, complex and capable system.

[@bayronm-uk3uq]

What's your max deadlift?

[@JZ-gx8tb]

Thanks for sharing

[@acts9835]

speed training is painfull, thats why most people dont do it.

[@GlenRoss-ug5jm]

At 130 pounds he's five pounds lighter than Bruce Lee.I wonder if Bruce Lee could have deadlifted 500 pounds.I would say in all probability yes.

[@therealdasmoody]

I have absolutely no idea what he's talking about. Somebody help me please...I'm just trying to get super strong without looking jacked up 🤧🙏🏾

[@acts9835]

only do workouts that will benefit in what your trying to get strong at. Also focus on doing explosive workouts that require you to instantly put all your force into in a split second like jumping as high as you can or doing a man up. Also get a strong core.

[@acts9835]

basicly put all your force into every workout you do.

[@deaconturk7752]

Interesting fair play

[@Player-001]

So doing plyo or jumping in general helps with ur lift? I find it hard to believe and isnt it the other way around??🤔🤔

[@EA-ps4wc]

Plyos improve your ability to generate high amounts of force quickly. The neurological adaptations you make with this style of training will improve your ability to access your strength on maximal lifts.

[@Costello64]

You are 100% absolutely right but this is what you might no know because you dint explained. Ok chimpanzees and big primates like gorillas have 70% fast twich muscle wish is type 2 and 30 % slow muscle fiber, wish is type 1 Humans are opposite, human has 70% slow ( muscle fiber or type 1 and 30 % twist muscle fiber. Here's the game. Type 1 muscle fiber is what gives us the resistance to run long distance and also they give stamina to do many reps. This are the muscles that a body builder train to develop and get big. Primates use type 2 muscle, (fast twich) to lift real heavy loads in a burst of speed. You can certainly change your muscle type by training like you are doing, that's why you feel stronger. I am a scientific researcher but also have train bodybuilders. I have them do this explosive lift in any type of exercise to get stronger and be able to lift more weight and make his type 1 bigger. If someone knows how to train muscle 2 and he is doing steroids, he would not get big but he could be stronger and faster than 2 man, will beat the bodybuilder in a heartbeat. I want to do an experiment with someone who would like to be as strong as a gorilla. In order to be stronger you need to lift heavy loads real fast with explosive force, I wish I could train you.

[@farhanishaq7]

Train me 🥲

[@lazeaylo.2718]

💯🔥🐐

[@polari7658]

The circle was crazy

[@user-in7su4ws6k]

bro spoke a lot of words without saying anything how to improve strength without increasing size? work sets of 1-3 reps. period.

[@MrJohnnyDistortion]

PEDS?😃💪💪

[@GuyChooo]

Slow reps or fast?

[@yosef-pq8fk]

@@GuyChooo fast and explosive for strength, slow and controlled for muscle building

[@aperture0]

​@@GuyChoooI think probably fast. Ig that's what they mean by it. I didn't understand video too. Like, what was the bro trying to say.

[@Sham_677]

Exactly

[@almedinkrlic8405]

Aka athletes 👌🏼 so many of em dont have crazy size but boy is the strength there lol

[@0vermars520]

Power cleans be considered power and speed movement?

[@farhanishaq7]

Yep

[@Northwindbreeze]

I am almost 50 as soon as try anything to do with power and force then get myself injured. What are the steps I should take before going to power? I can’t just start lifting for power, it must have a phase before power? Anyone? Thx

[@suhaastsunduru887]

what specifically is the injury? i would suggest first strength work with resistance bands for all muscles and joints, flexibility and mobility and build good bodyweight strength and then start easy with few jumps and whatnot. you will feel the difference after about 3-4 months and you can go for weights and full on power movement. keep your age in mind and take it easy.

[@Northwindbreeze]

@@suhaastsunduru887 I got knee patellar tendinitis after doing step-ups, lunges, and squats. All that I did was to come from cycling (around 3 years of long rides, no training oriented, just leisure) into the gym floor, started slowly, no weights. After about 6 weeks of twice-a-week leg training my knee couldn't stop being painful... now, after a whole year of rehab and back to training, I am scared of doing anything explosive like box jumps.

[@suhaastsunduru887]

@@Northwindbreeze okay, so do you get your muscle release on a regular basis? if not, you need to work on muscle release and for that you can go for physiotherapists. what happens is after physial activity muscle tense up and over time become stiff and that leads to muslce cramps and joint pains if not given proper care. kzbin.info/www/bejne/mKfVqn2aZqukr7M kzbin.info/www/bejne/bYKwqqaEf9yDrrM you can go through these two videos to better understand what happens. you need to work on stretching and then strength of muscles around knees- quads, hams, tibialis, calf and achilles tendon. work on releasing/relaxing them first followed by stretching and then strength work. after all this is done, you can increase load as you please. be well.

[@Northwindbreeze]

@@suhaastsunduru887 Just checked the links thank you very much for taking your time. You are right, stretching, elasticity and general flexibility have been ignored for more than a decade!! Insanity, just like dry paper can be torn easily apart so probably are my tendons and muscles. I got so much stretching work to do and a lot of patience in doing that too. Kudos to you bro.

[@suhaastsunduru887]

@@Northwindbreeze all the very best for your journey. never sleep on streatching prior and after workout. it keeps your mucles in shape and away from injury. there are so many tit-bits of vital information that do not circulate in the fitness community and it really hampers lives of people. hope you can collect as much right information as possible and be educated in your journey. be well.

[@marcosperes8372]

i wanna see him do it with legs at shoulder width

[@shaggyonatruck6643]

I just want to keep my tall and lanky build forever man

[@KussOE]

I can see Bro's Wife Is Happy

[@unclefester831]

5×5 program?

[@suwandyhuang]

Ooo very interesting take. I wonder how this applies to upper body strength?

[@FarhanLifts]

Maybe Explosive Push Ups and Explosive Pull Ups will Improve your Bench Press and Barbell Curls respectively.

[@aperture0]

​@@FarhanLiftswhat does explosive means? Do it fastly?

[@daniel.a._g_x1222]

@@aperture0yh

[@rubberduckyinc.1162]

Personally I always wondered if there was anyone recording the imporvement of bar speed. In sports they measure pitches, football throws, serves in tennis.. so I would think that bar speed recording may come in handy perhaps? Something I want to definitely mull over.

[@TUERCEBOTAS1]

It is well studied. Look for González Badillo

[@martov4330]

More !!

[@Rdude4444]

How much does squat university guy squat?

[@sportentertainment9607]

He looks very bulky for 130 lb unless he is very short which helps alot in deadlift

[@MalakaEnergetic]

So when he talks about exurting power quickly is he talking abput explosiveness or is it something different

[@baldersn4474]

This guy woukd run rings round half of the jacked up Gorillas in my gym lol

[@MisaMisaIsOnTop]

This video makes me want to throw away my tarot cards

[@GuyChooo]

Honestly, seeing my friend who went to the gym and lost to one of our classmates who is skinnier in an armwrestling match made me want to search this. 😂

[@acts9835]

lost in what

[@GuyChooo]

@@acts9835 oh crap I mean lost in armwrestling match, my friend went to the gym day by day but got defeated by one of our classmate who is skinnier. So our classmate maybe has muscle hyper trophy.

[@acts9835]

@@GuyChooo could of been his technique too

[@GuyChooo]

@@acts9835 yeah but my gym bro uses his body as a last resort but still a draw.

[@ominousrt5125]

The real Saitama

[@chickenandksivideoreviewer9739]

Brb gonna get swole and lift a train

[@horny_barbarian1254]

He’s pulling sumo, if he is 130 then he’s probably really short which means he has a shorter distance to travel since his arms are shorter

[@acts9835]

he spitting facs tho

[@yeahbuddygym123]

How do I get stronger while getting bigger ?

[@Pastor_Sempa]

How does this make sense with this explanation please? "Fast-twitch fibers are bigger in size when they are trained. They support power activities and short-term muscle contractions, so they're large and in charge."

[@naniv]

Real life saitama

[@cunawarit]

There's not enough advice out there on how to maximize strength gains without getting bulkier or heavier.

[@ratillecebrasquedubitantiu4451]

Damn

[@user-bj8mm4lv6b]

Fast. Twitch. Muscle. Fibers.

[@davidrioux611]

Mass is a liability if you have not train your strength appropriately for your size and weight!!

[@wo1803]

Damn he grow third leg

[@relaxationmeditation8205]

So power lifting got it

[@samandarsafarov]

can i clean here

[@ST-rj8iu]

Can we not talk about this guys weight and height. Height and weight when you are so short has nothing to do with strength. He is 137 lbs because he is short. Every inch is roughly another 10lbs of skeletal tissue, bone, etc. He is just short.

[@humulagachungus4040]

Bros like “2tons of steroids every day 😎”

[@Aaron_TT849]

can someone explain in a more easier way

[@user-ui9jn1ju7u]

that's why Larry wheels reps heavy weight. endurance, momentum, form.. insane strength

[@WaffleXR]

Why is his pants stick together

[@Kandoshin-ul3nz]

Saitama why did you leave one punch man🤔

[@Yupppi]

Yes, my problem with doing 240 kg deadlift was always that I'd get too big. Otherwise a walk in a park.

[@topgmedia4702]

Aside from box jumps what exercises should we be doing to develop this?

[@yurigouveawagner9432]

i've heard of doing the same exercises but with less weight and faster, but haven't tried it yet

[@renem8130]

​@@yurigouveawagner9432 correct. I did this to increase my bench weight. I think it was a video i had seen by Jeremy Ethier. I would bench 3x a week. Mon, wed, fri 1st day id do 3×8 usual weight... 75% of 1 rep max 2nd day 4x3... 70% but explosive. Push fast as you lift 3rd day 5x3... 85% of 1 rep max This got me out of a plateu i was stuck in for months. Strength increase was steady. Id try my 1 rep max every 2 weeks or so before my explosive sets, just adding 5 lbs each time. Those explosive days i felt like i didnt do much because of the lower weight and reps, but it was just right. I experimented increasing sets or weight and saw it hindered progress. I would need more recovery time and it interfered with the next bench day. I concluded it was better to Just stick to the program. Regarding increasing the load you work with: as your 1 rep max increases, recalculate your working weight according to the listed percentages. I havent tried this training format with other muscle groups, but i reckon it would work too. I recall a calisthenics channel, idr the channel name... the guys name is Daniel... His recommendation on achieving muscle ups was like this: do sets of about 3 reps of explosive pullups. First aim to reach your chin to the bar 2 aim for chest touching the bar 3 aim for mid torso reaching the bar 4 belly touching the bar I also remember a vid that associated explosive exercises to working the fast twitch muscles. So if you train both ways you train both types of muscle? I havent really looked into this, but its worth considering.

[@yurigouveawagner9432]

@@renem8130 that is very interesting! thank you for sharing, I'll try that

[@topgmedia4702]

@@renem8130 i appreciate the response

[@prateekyadav9811]

Thanks for the response brother. I am gonna try the bench like you suggested. Want to bench 100kg. Currently at 85-87. Btw that channel you talking of must be FitnessFAQs for anyone else reading this.

[@PanteraEnjoyer]

Bro how short is this guy to look like that at 130

[@fieryinferno2005]

Hes 5'4

[@BFM777]

130lbs lol yeah right this guys at least 175 or more

[@gregd4391]

This is the first time I've heard a strength athlete sing the praises of plyometrics. I've broken 7 world records, spent the last 35 years surrounded by world champions and none of us believe plyometrics help.

[@jarayablack3619]

He's bald and broke his limiters, sounds familiar.

[@royaltea1917]

Also helps if you're a gnome. Like, absolutely no disrespect to the guy because he could pull me in half like chewing gum, but the fact he's very short definitely helps him pull bigger weights at lower body weight

[@PeaceOfMake]

Yes, that's how body weight works. Shorter people weigh less.

[@royaltea1917]

@@PeaceOfMake my point is that it may not all be down to his neural drive training and box jumps

[@PeaceOfMake]

@@royaltea1917 Who said it is?

[@scottashe984]

Any power lifter already knew this. It's not new.

[@SkidMcmarxx]

So how do you train speed and power?

[@BaldKiwi117]

Plyometrics

[@a_fuckin_spacemarine7514]

Why though?

[@quidproquo954]

Misleading, stil waiting

[@gc8328]

Bruh wtf I’m 160 and smaller than him this dude gotta be like 5’2

[@devoid4402]

Most of the bald men r strong🍷

[@nomnomyourmom]

sumo deadlift, not deadlift

[@WitherSweat]

He didn't answer the question...

[@jayuppercase3398]

Water cutting snd drugs

[@noahfitness3974]

⚙️ 💉

[@polari7658]

Ok, but how do you do that?

[@Swonke]

Tailors hate him

[@saviourr69]

Cool information but only 5% of people would actually apply this for a good reason, i wanna have a fat ass so nty man

[@tonyibraham5931]

This is important to someone like me at 7' who gains weight so easily. Great information!

[@johnkins6861]

never seen any 7' who gains weight easily lmao

[@tonyibraham5931]

@@johnkins6861 I'm one of a kind I guess? Not sure how to respond to that lol.

[@NH-le6pf]

@@johnkins6861 shac

[@johnkins6861]

@@tonyibraham5931 i am kinda curious as how many calories you consume per day

[@johnkins6861]

@@NH-le6pf nah dude He eats around 10000 cal per day

[@shubham22111995]

Any advice for bow legged squatters?

[@NobleTenz]

Mike Chandler knows a thing or two about this hehe

[@giggityeffyou]

Michae Chandler is WAY bigger than this guy. He fights at 155 but probably cuts 15+ lbs on fight week. Dude has to be walking around at like 190. He's a little tank and is probably on PEDs

[@ididntaskverified3663]

Be short

[@asthecrowflies1201]

Height has zero to do with gaining strength vs size. It is 100% programming specificity.

[@Saint-hamudi]

Incel factory

[@frankjgornickjr3676]

My god the guy is so short he only has to lift it up half a foot off the ground! Although he is pretty strong for a little dude!

[@PeaceOfMake]

I wonder what your PR is. LOL

[@hemlocktea6643]

How tall is he? Because I weigh almost 70lbs more than he does Is he just really short? He doesn't look scrawny

[@MrReigato]

5'4"

[@jessiewasson584]

I mean he pulled sumo so it’s really not that that impressive I mean yea he got it up but ehhh 🤷‍♂️

[@bobcat1464]

You forgot to mention steroids

[@roywempor8395]

shut up clown

[@JTD472]

Sumo! Jk

[@jeu198]

I wish I could make my leg muscles out of the same muscle type as my heart: I could run forever without hitting the wall... On a serious note does concentrating on the explosive power mean your stamina suffers?