The Most Effective Way To Gain Strength (Strength Explained)

I have condensed the most important parts of Strength into one video so you can walk out with new gained knowledge and walk into the gym and get the best results for your time training.
Here is a breakdown of the topics covered
0:29 Force Production
2:00 How Muscles Work
3:12 Force Velocity Curve
4:20 SAID Principle
4:42 Strength Adaption
5:10 Lateral Force Transfer
5:57 Prime Movers
6:35 Technique
7:36 Strength & Hypertrophy Relationship
9:15 Training Parameters
9:30 Heavy Weights Leads To Strength
10:23 Volume
10:43 Frequency
11:10 Specificity
11:39 Workout Quality & Recovery
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/ steficohen

[@IHeArTrOcK20]

I love how she just hits everything and gets straight to the damn point

[@StefiCohen]

emDawg thanks sis ❤️

[@williamnunn8847]

She is a darling and relaxing and knows all the science

[@amogusboy4395]

that is a sarcastic comment,isn't it?

[@tinajsews2835]

@@StefiCohen Repent , Jesus Christ is coming back,Repent

[@tinajsews2835]

@@StefiCohen Repent , Jesus Christ is coming back,Repent.

[@Icenflamesrush]

Quads bigger than my future.

[@shagral_]

@@PoorDummIdiots I guess those squats are also optical illusion cause to me they seem higher than Snoop Dogg on his day off.

[@lukaszpacz5983]

m.kzbin.info/www/bejne/q5WuZ4tplsSma68 Yup, very heavy 3/4 😉

[@jonasben9649]

@bubble butt natty squats less than roider who knew

[@jonasben9649]

@bubble butt nihil novi sub sole

[@stevenhewes1990]

@bubble butt what is her squat?

[@Jenjak]

In summary: pick heavy stuff, lift them from the ground, regularly.

[@UnhumanNewman]

Also, drugs. Supraphysiological amounts of drugs.

[@ItsMrsWeingart]

@unhumannewman yeah, specifically #adrenochrome supplied by her cousin former USAG William Barr obtained by gangstalking targeted individuals on Barrs sh!t list. She'll be worm food like the rest of the worlds vampires. 🐦🎺

[@thatmovieguy7778]

@@ItsMrsWeingart are you foreal?

[@advaita.athlete]

And squat heavy in flip flops (4:35)

[@jorgechain2209]

And avoid getting injured xd

[@akashnag3879]

When she calls us her babies. She means it.

[@gunfighterdrummer]

Akash Nag when she does that i call her mami.

[@HocDolliday]

She’s referring to our strength levels

[@gunfighterdrummer]

@@HocDolliday idstill call her mami. She is a dime piece!

[@maltXdefault]

@@HocDolliday lol that's a funny way to look at it!

[@Pistolpete218]

@@HocDolliday LOL right

[@kiki_nugget8567]

How much of this is going to be on the test?

[@Chris-iy4vr]

lmao

[@TheSuperLegoMan100]

it's all about the test

[@mayeramschelrothschild3126]

I’m sure she knows how to take the test if ya know what I mean

[@TheGreature]

@@mayeramschelrothschild3126 lmao

[@Jimmy2toes4u]

90% of it is Test….. e

[@BaphomentIsAwsome666]

I'm a massage therapist and I worked on a powerlifter lady who fallowed the hybrid program. She was the strongest in her class in the state and had a chance to go to the Arnold classic.

[@danstafford5977]

Did she tell you about her steroid cycle?

[@BaphomentIsAwsome666]

@@danstafford5977 No but I assume she was as those numbers were really high.

[@paulhutchinson9525]

I'm not nearly smart enough to follow this conversation

[@robc826]

Want to get better at lifting heavy things, spend more time lifting heavy things....lol

[@valeriacortez7003]

Love your honestly 😂😂😂

[@howardmenkes2926]

@@robc826 Right

[@coalfleetgraham]

Hi, physicist here. This is the coolest f’n workout vid I’ve ever seen. Feeling this content.

[@renaldoking6]

When Stefi speaks I vow'd to listen whatever she has to say.

[@JackieJea]

Renaldo King Because we are her babies

[@renaldoking6]

@@JackieJea indeed

[@alundavies8402]

It will take me a few watches to understand it at least but I am still a baby ha ha

[@chrishartley999]

It's people like Stefi that make the fitness industry a better place

[@countryboy8643]

Lol righttt👍

[@MrAckers75]

Are you drunk

[@NickMasseyRideon]

I have watched a number of her "technical" explanations and I find them fascinating, but the common theme in them all is listen to your body, see how your body reacts to this or that. Keep a log. I cant stress how important that was when I was just starting out in my teens, 40 years ago. It can be hugely frustrating for a beginner who does not yet know "how to listen, to your body" that's where a good training partner and a log will help you.

[@yw2274]

I just discovered this channel. I watch weightlifting videos from many KZbinrs and I can say I’ve never heard anyone say “Newtonian Physics” never mind explain Newtons 3rd law of physics.

[@annabolictraining]

I'm back home for Christmas and I'm watching this video and my mom is sitting here listening to this and is loving this video (and you) so much... this is her first-ever KZbin video... I think I got her hooked.

[@BluegillGreg]

I like your mentioning the "long, cumbersome process" aspect of this pursuit. This turns out to be very good in the long run, as it results in our continual development over a lifetime. Thank you!

[@ShawnNixon]

Such an underrated channel. Thank you so much for the info. Keep these videos coming!

[@dominickloka9758]

Very important for me = keep a training log! Not just weights, sets and reps, but also how the session went, how was performance, fatigue, etc. This way the lifter learns a ton about how his/her body reacts to the training load. Thanks Stefi! I tend to stay in the 70-80% range, especially in the deadlift, and this sure gave me some size and stamina, but it made me liable to become mentally blocked by heavier weights. I know now the likely cure -- pick a load that limits my speed while still allowing me to complete good reps, albeit reps that will challenge me and require 100% focus. Awesome information! Keep up the great work, both in training and elsewhere! Best of luck for your next meet!

[@benjaminpayne6021]

Thank you for summarizing the ENTIRE strength portion of my Exercise Physiology class AFTER I graduated 😅😅 #neededthislastyear

[@andrewdavidson8854]

I love this channel! Stefi’s stuff is always educational.

[@sethster14757]

No shame in plugging your products that support the worthwhile content you provide for free. People are coming away from this video with better understanding and knowledge, you deserve to be supported to complete the circle. Thanks for all that you do.

[@geogemini8528]

Wow, a lot more in-depth than I expected. I thought you were just going to say do your 5x5 heavy main compounds lol. Good video!

[@JasonCaughnes]

For those of us who have spotty, amateur, self-taught enthusiast knowledge, this was invaluable. You have crystallized principles I have heard about in other contexts but had not put together in their proper relationships. In short, this is a skeleton key to understanding a lot of what other people reference in their training presentations - and a fantastic way to assess what is so much bull$h!t getting spewed over the internet. Thank you so much!

[@i.rail.straggots2605]

Ur mad lol

[@pywifishingandoutdoors]

Jeff Nippard better step up his science explain game lol. Nicely done!

[@PhillipCummingsUSA]

Jeff Nippard's problem is he does not dumb down the information to stupid people like me.

[@masterkingedd1144]

It’s not competition..both offer good knowledge and wisdom

[@Ratchetti]

jeff's information is actually science based

[@gcg8187]

@@PhillipCummingsUSA blag blag blah EMG data, insert 3 studies performed with newbie lifters. Just listen to the ppl who a jacked as fuck!!

[@KurokamiNajimi]

@@gcg8187 That’s my problem with certain debates like whether or not intensity becomes more important the more advanced you become. You can cite research showing no benefit in muscle growth from doing 60% of 1 RM sets vs 85% but it’s not ppl who have 5 or more QUALITY years of training in those studies. It seems to be the case that ppl struggle to get their numbers up without doing higher intensity. Most ppl don’t know this but 90% of your strength is from how much muscle you have, that other 10% comes from practicing maxing out on a lift. It’s the difference between doing 315 and doing 350. Or a 495 deadlift vs 500 if you used a weight you can get 2 reps with instead of 1 rep. That’s why you see “bodybuilders” hop on a “powerlifting” approach and their strength explodes in just 1-2 months but after that the number isn’t going up without gaining muscle. It also ties into whether or not leaving reps in the tank is a good idea for advanced lifters. Failure is another method of intensity so one could argue if you aren’t maxing out weekly (there’s a safe way to do all you do is rotate the variation of a lift so your muscles are taxed in slightly different ways) then you probably would get better gains leaving 0 reps in the tank 24/7 which explains why many swear by it

[@rasimzeytunlu2936]

She is like the sacred mother of all powerlifting community and it makes me feel like an apprentice under her guidance😊 im from turkey and here people talk like that too for example our professors in college talk to us starting with boys children etc. This establishes a very strong and intimate bond you and your master👍 we all love u stefi and appreciate your sweet language we are so lucky to have you

[@legnessmonster3247]

Simply put, you gotta get strong to get strong. Love the science behind it Stefi. Thanks!

[@joepointe]

Wow, well said and narrated! a wealth of great information condensed into a short video!

[@estebanmanureva9233]

What an incredible content you got here!!! Concise, super clear, on point, applicable and enjoyable. Thank you so much Stefi!, not only an amazing athlete but a great speaker. Love when pros make complicated matters easier to understand.

[@milkylata]

I love your videos. Breaking workouts down into the basic Newtonian physics and protein chemistry really helps me to understand my gains. Thanks so much!

[@grapograc]

Did not expect this kind of quality, will be following and watching more of your videos. Smart girl.

[@dbennett4]

This just clued me in as to why I was so much stronger 5~ years ago when I pushed multiple sets to near concentric failure, which I rarely do anymore. Time to get back to it!

[@jacobanderson1911]

Yea but, it was good too take a break. Training a different rpm range. When you go back you'll probably be stronger than ever before.

[@artvin1001]

Great advise, Trev.....Step by step to guard against injury....You do man. I'm 73, started with this last year and now do 20 for a warm up.

[@SupremeMaster-he4rc]

100К in subs! You did it, Steph! Good job!

[@gunsngains1003]

By far the most informative fitness video I've ever watched.

[@sonicmariofan108]

Dang this is definitely the best video I’ve seen on explaining strength. Thank you 😭

[@xdanielz.8563]

Why I've never heard of her before for God's sake!!! It's like only a few youtubers in the Fitness Community actually know this much about biomechanics, anatomy...Thank God I found this channel

[@williamakers1101]

I hope you know about athleanx, or prepare to have your mind blown.

[@gcg8187]

@@williamakers1101 nah he's ok

[@youssefelsherbiny]

10:28 "Too much volume can reduce your speed of progress but so can too much volume" -Stefi Cohen 2019

[@its_james_fitness]

I wondered who would notice this. Stefi knows her stuff but needs an editor

[@StefiCohen]

But so can too little volume is what I wanted to say. When you’re shooting a 13 min video in almost one take your brain does weird things

[@youssefelsherbiny]

@@StefiCohen Happens to the best of us..I appreciate your content

[@davidjanbaz7728]

@@youssefelsherbiny ticky-tack foul

[@theveteranpress7715]

@@StefiCohen most of us knew what you meant. People just like to pick your words apart and not listen to the point your making.

[@percymbenekazi2389]

Finally a video by a foot soldier who has walked the challenging path, eloquently articulating the physiological responses relating to physical exercise. A no thumb suck article. As we say in Soweto to give a thumbs up..."Tjovitjo"

[@BLSS4]

One of the best explanations ever on strength training!

[@scorpiodread75]

Your home gym video popped and I was like oh my QUAD! SUBSCRIBED! GOALLLLSSSSS. Binge watching your videos now

[@andychanny]

I always start Stefi's videos just to hear, "Whaz up muh babiez" Lol. Then of course, I watch the whole video for the exquisite information she puts out! #Respect

[@vavassor]

Yo congrats on the unofficial birkenstock world record!

[@CaseyCoxx]

I’m doing my CPT course for NASM right now and this helps a lot!

[@sergiosantiagojalao4071]

¡Increíble! You deserve the best girl, you're super professional. Blessings from Barcelona, Spain. I'm gonna recomend your channel to my lifter buddies.

[@staceywood4369]

Love your content! Thank you very much for sharing!👍🏻😎❤️

[@JadesFitnessBucketList]

love the detail and clear explanations Stefi, great video thank you, cant wait to keep getting stronger! 🥰❤‍🔥❤‍🔥❤‍🔥

[@brendanbroekhoven5541]

"what's up my babies" = instant like haha

[@toniolll]

Simp

[@alexekeli7301]

This is awesome, I love the fact that i need to watch this again because i did not understand enough to take it all in the first time. We need more content like this!

[@hundhundkatt]

Great video Stefi, well explained

[@plainbrownwrapper]

This is by far the best, most informative training video I've ever seen.

[@richardduplessis1090]

'Informational' video

[@adammiller9179]

@@richardduplessis1090 'Informative' video

[@richardduplessis1090]

@@adammiller9179 Whilst it was cluttered with information I didn't regard it as 'informative', - hence the re-description as 'informational'. It sounds more like a sales pitch to assure someone that you have knowledge rather than being an effective coach communicating how to train effectively.

[@YannMetalhead]

High quality information for free... Hell yeah!

[@tonybarfridge4369]

Looks very interesting Stefi, when i have time i will watch it and better if i was set up for squats

[@saad-1]

Awesome information. Thanks so much Stefi 🙌❤️🏋️🏻‍♀️👏🏻

[@Otmani007]

Awesome video and very informative. Keep up the good work!

[@DiegoRastalife]

Wow I love this content. So much info here 😅 I'm going to keep this as a one vid per day max

[@batistabomb-]

That's a really beautiful painting!

[@josequins9099]

Right. I want one.

[@midnightdarkchocolate]

This is a work of art🔥

[@josephsage3524]

Absolutely brilliant.

[@aestheticshardstyle8927]

Just subbed and love these vids. Alot more detail than many many others. Very nice. Glad i subbed. Stay strong and stay gorgeous...

[@noushadalikarimzaei7393]

Thank You for the Details

[@blindbubba9001]

..love the way you explain technical stuff in an easy to understand way...also the kahlo canvas is bad ass...thanks....

[@caseyholden1021]

This is the best video I have ever watched. Good info real science. Not just opinions.

[@macinnislift9153]

Love hearing the research. Most individuals don't look at the evidence behind the studies and the level of the studies!!

[@GustavoSilva-ny8jc]

Phenomenal video!!! 👏👏👏. Elucidated a lot of the agonizing doubts that i had about specificity and progress. What surprised me was that i didn't heard about those things before even though i study a lot (probably not in the right direction, i suppose) and you explained in a simple and eloquent way which i'm really grateful. It's really reassuring to know that i don't need to spend a lot of my time doing hypertrophy if i don't want to. Because what i'm really interested in is Relative Strength (and this is a topic that i'm just starting to study). This is what made me interested in you in the first place! Because of your 4x bodyweight deadlift, so i watched your interview with jeff nippard and what was more vital for me than any method was your mindset, how fearless (yet responsible) you are, i wanted to be like that too.

[@ajtaleri]

I love this video. Great information and enjoyable to watch.

[@Coach-Kareem]

Thank you for sharing your knowledge ❤️

[@rg-pq1kb]

I’m new to the channel... from what I’ve learned from KZbin uploading yourself inhaling half of the Carl’s Jr. menu and starting internet drama is also extremely vital for muscle growth

[@bryanleeb5125]

I love these science videos. I wish you would make a series of science videos!

[@IFBBProYeo]

Pure gold. Digestible, direct.

[@playinem121]

This woman is awesome and the information presented here is pure gold.

[@brunoseixascorrea]

Amazing content! Congratulations and thank you very much!

[@bobcharlie2337]

Stefi, your a great teacher. Thank you

[@bahamajim1998]

Man I love science. When applying it positive things happen..

[@rvfree1]

I'm an elementary school teacher. I'm going to use this in my class. Thanks!

[@darienford860]

This did not help me to wrap my gifts but my quads have been looking crazy after this video

[@roym9808]

I skipped ahead and legit was mind blown with your level of detail...restarting the video :)

[@shadowshape100]

Great video like allways keep them coming tyvm

[@beckym8245]

I really, really, really liked it. Subscribed!

[@SwoleTown]

This was an amazing video. Thank you!

[@Robtrill369]

when she called us “my babies” 😲🥰🤤

[@la7127]

Pathetic😒

[@RyanAl92]

Not pathetic. Just starstruck.

[@spacehippie315]

This dude Lu Ri is more of a women than steff 🤣

[@rooost9856]

Listen to your momma

[@shannoncolwell758]

Love your shirt!

[@SSGKitchen]

Just tuning in . Wanted to say you got good content . Also you are 🔥 . So it's even easier to sit through the vids. Keep it up

[@StefiCohen]

Barry Kitchen thank you!!

[@SSGKitchen]

@@StefiCohen more than welcome.

[@dianaroberts9350]

This way is the best way this has been explained...thank you !!! Better than my ISSA Training!!!

[@rumpelstillkills8036]

I trust this lady, she speaks what I understand. Can't wait to try these practically.

[@mysty0]

This was offtap.. an absolute master class, and I've been watching a lot of dam vids

[@tc104x]

Thanks for bringing in real physics and general applicable science through proper terminology and proper technical application. You are maintaining the consistency in terminology and practice from each of your videos, so basically…You Rock! Thanks for doing these, many will learn from them!

[@AleVibezYT]

I insta liked this video as soon as the intro came in.

[@orbitals5281]

Good video stefi

[@tonyj2324]

LOVE YOU💪🏼💪🏼💪🏼your studio is bad a$$, love it.

[@WhatIsAge]

Wow! Even if she was reading a script, it's refreshing to see a you tube fitness channel actually explaining things with a bit of basic physics.

[@Unavailable2you262]

Best content out there!

woo!! Thanks for the info!!!

[@diontoney9677]

Perfect Explanation. 💯

[@rafasoccer007]

I always need to rewatch the video because I get mesmerized by Stefi and stop paying attention to the actual information being provided. Good stuff as always though, favorite informative video so far for sure!

[@richardduplessis1090]

WRONG - It's an 'informational' video hahahahaha

[@japphan]

Big brain gives big muscles.

[@edwardlujan1325]

I love the breakdown accurate and information

[@jennadeering7398]

This channel is so underrated!

[@georgehoveyjr2329]

Great video!

[@danermanerkider]

Stefi is literally just pure muscle with a skeleton frame it's insane and lifelong goals!!

[@gulllllll1]

She takes peds . But don’t let stop You from reaching your goals . You Can still get fit and strong naturally.

[@alexlau5022]

I felt like i was back in school 🏫 A great video

[@Reppintimefitness]

Stefi speaks I listen 👂

[@oneillfitness]

Stefi farts, I sniff em

[@Reppintimefitness]

@@oneillfitness facts 😄💯

[@lastsonofkrypton3918]

Came for the hottie, stayed for the info! Subbed. 👍

[@UCzDwella201]

Great video