Tips to Avoid a Mediocre Physique

Avoid the Spider Physique: • Avoiding Spider Mode (...
Don't listen to "athletes": • The WORST muscle build...
Don't run this program: • Kizen Strength & Aesth...

[@overlord6815]

Imagine seeing the title of this video then seeing your physique in the thumbnail.

[@thedistordedbadger]

Omar looks really good. I do think he needs to spend 1 year in an arm specialization phase (if he wants a proportionate physique)

[@adamthemyth]

He needs to get his barbell curls up to 185x8.

[@Golden2Talon]

The more basic / beginner you are, the more strength and physique are correlated. But the more advance you become, the more they seperate.

[@danieltemelkovski9828]

This is the best encapsulation of the issue I've come across. Well done and thank you.

[@khayyamaurelius912]

I don't understand this. You still need to increase weight over time, as an advanced lifter, to see progress. Yes your one rep max is not that irrevelant but you should lift heavier and heavier on the high rep ranges. I never see someone with huge chest benching less than two plates for reps.

[@Golden2Talon]

@@khayyamaurelius912 the difference between benching 200kg vs 230kg is not visible in the physique anymore. But 70 kg vs 100kg is.

[@Fazlifts]

Thank you for joining the Movember drive :) It's a really wonderful, light hearted way to draw attention to the problems men have. In my previous profession I did this most years and it was always well received and quite fun! I'm really glad I can do it here too. Also solid video, I can speak to the Powerlifting for mass thing quite a bit. I did 14 years of Powerlifting and it did leave me with under developed shoulders & arms (and hammies) which I had to spend an entire year correcting when I moved into Bodybuilding. So I can definitely corroborate this 'spider physique', I feel these areas are still somewhat under developed in comparison to my chest, back and quads.

[@NaturalHypertrophy]

As someone who lost countless male family members to cancer, it's my great pleasure to participate :) Let's grow those staches!

[@twopintsofmilk]

Eat your vegetables, eat your vegetables, eat your f%*king vegetables

[@CaptJackAubreyOfTheRoyalNavy]

When I finally realized that I'm just not very naturally strong and not suited to being a powerlifter is when I finally embraced hypertrophy training. The results have been what I ACTUALLY wanted all along, to be big. Just wish I hadn't chased "muh strength compounds" only for so long. You touched on KZbin fitness being powerlifting-centric and that's 100% true, to the detriment of guys who just want to get big. It was like that for a long time, but it's gotten a lot more balanced lately. Geoffrey Verity Schofield has been inspirational for me personally in this. Dude is jacked and never trained like a powerlifter and isn't all that strong in terms of powerlifting.

[@SuperNiels91]

GVS is the man and is the best example of "strength and size are not correlated 1:1" that I can think of. Dude is a whole house and can "only" bench something like 255 max.

[@natural5546]

@@SuperNiels91 He's definitely strong, just "weak" according to ridiculous Internet strength standards. You walk into a gym, I guarantee you will see most of the built guys benching 2 plates, squatting 3 and deadlifting 4.

[@AS-qj5eh]

Lol keep chasing the pump and getting nowhere. I would be able to rag doll you in a street fight. I bench 225 squat 315 yand dl 405 you probably can’t even bench 1.5 plates lol what kind of man are you.

[@CaptJackAubreyOfTheRoyalNavy]

@@AS-qj5eh Lmao I can deadlift 405 for 5 clean reps and bench 275. I can do 5 reps (full ROM) of 90 lb. weighted chinups at 210 bodyweight. That's good enough for me. I was talking about the absurd powerlifting-centric internet standards that make it seem like everyone should be able to squat 500 and deadlift 600 or you're "just not training hard enough bro." I'll never be able to deadlift 600 and you know what? I don't want to. I have no desire to deadlift 600 because it would serve no purpose in my goals.

[@legrandfromage9682]

@@natural5546that’s not impressive, me and a bunch of guys in my university gym can do way more than that and I doubt any of us have been training as long as he has

[@atlaspowershrugged]

I agree with you on most of this, but I think you're conflating "strength" with "peaking for competitive strength sports" I think training for general strength is going to end up being extremely similar to hypertrophy.

[@maxalaintwo3578]

100% agree. How strength gets conflated with "1RMs on 3 specific barbell movements" is dumb. Strength work as far as resistance training goes, is just low reps high weight, no matter what the exercise is. More strength = more volume capacity More volume capacity = more size More size (more cross-sectional area of a muscle) = more strength potential And round and round it goes. It'd be ridiculous to just strength train and expect to get big, but if you use the numbers from the strength lifts to fuel the volume and weight for the size lifts then it makes perfect sense

[@mastersironmantarmstrong7148]

Very good breakdown and I actually think NH agrees with this

[@ChristianSedaPlays]

I don’t think he has a mediocre physique per se.. I do think he could be a lot better if he changed his training practices. But overall, strength seems to be more important to him and what’s most important is what makes you excited to train. He’s surrounded by powerlifters as well.. so there’s that influence as well

[@Jes1919]

Completely agree. I do a 4 day a week lower/upper split. I always do a strength based movement 3-6 reps and the rest of the workout is 8-15.

[@demolitionist42]

@@Jes1919 Heavy Intensity day and a Volume day is perfect for upper lower

[@Jes1919]

@@demolitionist42 yessir.

[@watsonkushmaster3067]

How the hell can you say that...he looks great lol...this could happened only on internet

[@ChristianSedaPlays]

@@watsonkushmaster3067 I said he doesn’t have a mediocre physique. He looks great. But if he focused less on powerlifting he would look better.

[@andrewcordero1096]

I think part of the problem also is there are some guys that power-lift and take steroids that are bigger than natural bodybuilders so one might think that it’s possible to get strong and also big/aesthetic naturally. That’s what went through my mind when I was younger anyway.

[@bobjenkins4925]

Yes. I used to think if I did 'powerbuilding' I'd get just about all my size gains in part because some guys on steroids who powerbuild get pretty massive. In actuality I need to fully dedicate myself to BODYbuilding to actually build a standout physique naturally

[@NoNono-o3h]

Larry lol

[@mpp9993]

Just do your 3 sets of accessories after your main 3, brah. You get just as massive as if bb, no drawbacks, but with added strength. Basically all the pros. All you need for shoulders is OHP. [2 Years later] Johnny Candito physique.

[@cashews1000]

Lol'd

[@spitfirekryloff744]

Jonnie looked awesome at a lower BF%, unironicaly could have competed on stage: kzbin.info/www/bejne/l2jCoZWvlN-MepY

[@mpp9993]

@@spitfirekryloff744 His total was 1200-ish back then. Currently his total is 1600-ish. So he did what the PL mantra says, he added 400 to his total and looks worse. "just add weight to the bar, your back will look monstruos if you DL in the 700s", your chest will blow up if you bench in the 300s". It's not a bodyfat issue. Look at his arms, at his lats, his chest and shoulders now.

[@spitfirekryloff744]

@@mpp9993 Oh yeah the powerlifting mantra is definitely suboptimal for bodybuilding, my point was more that Candito isn't the best example of a bad PL physique. Also I guarantee you that he's added muscle, problem is that he got fat at the same time, a bodybuilding routine wouldn't have saved his aesthetics that much

[@ottowelt4378]

The 4x per week SBD shit is keeping young powerlifters small and will hurt their long term progress. I saw 20 dudes over 6ft in the 93kg class last weekend at a meet….gross

[@bobba515]

It's really insane how ingrained this mentality is in people. You see people go hard and heavy on compounds but every single time I go to the gym I see people do 10-20 sets of bicep/tricep work with almost no intensity. It makes no sense if you stop to think about why you would train these so different from everything else. Maddening.

[@leedowling1448]

some of the silver era and bronze era bodybuilders were stupidly strong don't know how they'd compare to the modern powerlifter but even still bodybuilding requires strength just a different type of strength, a strength to do MORE reps/sets with any given weight

[@koleary1798]

In Omar's defence I believe he's coming back from some sort of elbow injury, so for him right now arm isolation work is probably more about getting pain free reps through the ROM than going hard.

[@DanilaPit]

To me - its better to be stronger than you look than the other way around.

[@psilocybinenthusiast5200]

Then your a powercopper. All powerlifter are stronger than they look. All bodybuilders are weaker than they look.

[@beburs]

⁠@@psilocybinenthusiast5200” then you are a *word* copper “ is such a ironic way of coping for someone being stronger than you lmao, most great bodybuilders are ridiculously strong like Ronnie Franco Arnold and Dorian yates

[@psilocybinenthusiast5200]

@@beburs all on roids. And also if we dwelling into that territory you get guys like Larry Wheels who can deadlift 400kg but he’s no where near as big as pro bodybuilders who can maybe only do 300kg. You train for what your goals are. If you want a good physique training to only be strong isn’t the correct goal. It’s part of progression of a multi faceted path to get a good physique but it shouldn’t be a sole focus.

[@Madchris8828]

Do pull-ups. DO pull-ups. Reminder to do pull-ups. I didn't for years and I had zero lats lmao

[@gm836]

does grip matter? For example, do I have to do pronated if I prefer supinated?

[@rasheemthebestfirstone3274]

@@gm836 u can keep doing that chin ups work that as well u can keep doing that n progressing so eventually pull ups will be easier for you

[@victorw2474]

Superset them with all push exercises and the volume will really be beneficial

[@andrewcordero1096]

Do you do wide pull-ups or regular ones? I’ve been doing both but want to focus on one

[@Madchris8828]

@@andrewcordero1096 I do wide grip mostly and chin ups too

[@iassndksdfasfsd1297]

Hey NH, I have a request for a video. Can you do a critique of/video on Frank Yang. He is one of the original and craziest fitness youtuber's that exist and have existed. He trained purely for aesthetics before most bros and attained a great physique. He even recorded his progress on certian routines.I know that his channel overall had an emphasis on art/philosophy but no one can deny his footprint on YT fitness. I think it could be a good video.

[@tquasa07]

I love Frank bro! My first entry into KZbin fitness was through my brother showing me Frank’s milk chug sprints back in 2012. Forever inspired and intrigued by that guy!

[@iassndksdfasfsd1297]

@@tquasa07 He is the godfather of every fitness Instagram/Tiktok meme in existence. Truly a TRENsetter. P. S. It's sad how people don't recognize him for any of his art(including the milk sprints).

[@LightDeity1]

I feel like everyone had a Frank Yang binge walking phase cause he is such an interesting personality.

[@dontwatchdotorg]

He's amazing. He's also gone deep into meditation and had a fundamental shift in his consciousness ("awakening", although that's a loaded term, there's something very real and breathtaking that can be called awakening) from meditating 3 hours a day.

[@nickm2046]

I agree with you 100% that doing both at the same time will result in you being mediocre at both. Choose one now and if you get bored or reach your goals, transition to something else.

[@Abdo.R.Mohamed]

i Mostly agree , but the one thing that i don't actually agree with is : Calling people who chases both "Strength Coppers" .. a Strength Copper is someone who says : "Ooh i don't care about size or hypertrophy or how my body looks at all , when he actually cares but can't get it" But . there's actually people who want both , who doesn't want to be the Strongest ever .. yet has decent Strength , and doesn't want to specialize in Hypertrophy only on everything else's expense .. but still want to be big and jacked but not to be the best bodybuilder .. __ So u always say : i don't care how much i lift or the numbers .. (so just pure hypertrophy at the expense of Strength) a Powerlifter would say : i don't care about how my body looks .. (pure Strength at the expense of Hypertrophy) No for me .. i Love Hypertrophy more yes ,, but not to the extend of not caring about my Numbers at all .. but i also don't care about my Numbers that much to only do the big 3 .. or only compounds and Strength only focus program ___ and like (Stand Strength) put it : Most of us are Bodybuilders with Strength Goals and for me i am also liking the (Alec Enkiri) idea of a (Hybrid Athlete) .. it's Ok to be Decent in many things as long as u admit it and u know that's what u want and not just Copping ... so at the end of the day it's like an RPG really : u have 10 points .. u either put all 10 in Strength or all 10 in Hypertrophy .. but u can also mix it up like (6-4 / 5-5 / 7-3 , etc) .. .. and there's also a lot of other stats .. but for the sake of this discussion only ! **unless i misunderstood your wording because of the edits lol ..

[@silber11]

My guy did you even listen to the 1000 videos he made on this topic…OF COURSE not every hybrid guy is a strength coper he knows that and he said like 100 times "if thats your goal, your choice" something like that. He is not adressing those people he is obviously adressing actual strength coppers If someone gets offended they either didn’t listen or are exactly what hes talking about…

[@Abdo.R.Mohamed]

@@silber11 Yes i know and i listened to his other videos , i am just pointting it out "In case" he meant that or something .. cause he edited the video in a weird spot so i couldn't really tell if i misunderstood him or he actually said that . and i didn't really get offended or anything , i am just pointing out the difference .. cause sometimes i feel that NH forgets that u either care about Strength or Hypertrophy as a goal or u'll suck at both .. not always but sometimes that's the vibe i am getting .. so i am just saying ofc there's a middle ground and that's OK if that's what someone actually wants .. but ye i get that mostly he's talking about people that Actually cares only about one thing but they're coping . "the point i am replying to is at 12:44 .. i dunno if it's the edits that made it seems that way or not .. but i was just referring to him saying this is the lift of a Strength Copper after he was saying if u want both it's fine But"

[@ChrisCoyotee]

One thing i will disagree with is, a strength block is not needed for bpodybuilding, but hypertrophy blocks definitely do a lot for powerlifting. And while they arent winning shows, the top powerlifters still have great physiques. Also Ben Pollack is an IFBB pro and has had world records, as well as hunter henderson

[@llean3679]

On juice it doesn’t matter

[@yoswayd5520]

Kaz loved doing dumbbell hammer curls and other heavy isolation exercises and nobody would say he was a bad powerlifter. Man had 23in arms and a 660 bench. People need to stop being afraid of doing “bodybuilding movements” if they have scrawny arms as if huge arms don’t benefit the bench

[@samr2263]

Being big does allow you to punch harder, makes you harder to be taken down or pushed around, etc. Strength is not only about lifting heavy things from the ground.

[@fotis3v480]

Punching harder is irrelevant if you don't know how to. Punching isn't arm strength either lol.. it's technique, similarly to shooting in football i always had powerful legs but lackluster shooting when i was young and Played for fun.

[@samr2263]

@@fotis3v480 weight matters for punching power my friend, trust me. And big muscles weigh a lot.

[@fotis3v480]

@@samr2263 yes the force is greater but it doesn't matter if you cant hit right z also increases likelihood of injuries, just because you lift doesn't mean you can fight. I'm against fighting regardless tho lol.. it takes one punch to take a life sadly.

[@gorillasblue]

Learning to fight is a completely different discipline

[@ranfan1820]

There's a reason why there are weight divisions

[@shadow_realm47]

When You said: " It was the power lifter all along " I lost it 💀

[@neverknowsbest7245]

It’s such a tricky subject. As long as people lift they’ll equate gaining strength with gaining size because well they do correlate. People just don’t realize it’s not 1 to 1. Steroid users also mess up the ratios, they can train one or the other and gain more. Power building also makes the water blurrier. Although I don’t get why it’s so hard to add more isolations and reps to your program. Shouldn’t take too much recovery

[@nomaderic]

Im not an advanced lifter by any means but I know once I started training for hypertrophy I find alot of guys half my size are stronger than me but I dwarf them in size.

[@neverknowsbest7245]

@@nomaderic yeah it’s hard for some people to comprehend but there is a distinction between bodybuilding and strength training. It only makes sense. Good on you for switching mindset and making gains bro! 🤝

[@anysimmers8702]

I don't think it's a tricky subject, I think some people think it's a tricky subject. Simply because they do not properly understand it. Simply put, gaining size, is gaining strength. If you take a 135lbs bench for 4 reps, to 8, not only did size develop, but also strength. People seem to equate strength to only a 1RM, which is silly. The other part they seem confused on, is how much the different paths diverge after the newbie phase. Focusing on 1RM PR's vs 5-30RM PR's changes alot after that phase. Example: People can gain a 500lbs 1RM PR deadlift and have a smaller hypertrophy results vs the same template individual who achieved a 10RM PR with 315lbs Pretty sure we're on the same page though, except for my minor part above.

[@neverknowsbest7245]

@@anysimmers8702 yeah we’re agreeing, I just wanted to break it down Barney style. The people that believe gaining strength is the optimal way to hypertrophy don’t usually understand basics. And yes I fully agree, idk why we look 1rms as the peak of strength when strength endurance is arguably more practical. Also what I meant by the just add accessories. And it won’t impede recovery. Is that a lot of people act like doing 3 sets of curls to failure will seriously take away from bench or whatever lift. Similar to the way some “bodybuilders” swear by the need to deload. When the recover probably should never get that bad. But that’s another debate and a lot of respected naturals still deload so won’t make it like I have the key on that one

[@anysimmers8702]

@@neverknowsbest7245 That's certainly another thing they don't get. Even if biceps before bench, lowers the weight they can push, hypertrophy can still easily apply. Also in that case, they must have horrible work capacities lol. There is just so many ways around that and sorting it out. Good point👍

[@robinbleu5464]

NH, I think you should make a video on how to train for power vs how to train for bodybuilding. A lot of people, including myself, did not get into lifting through bodybuilding, instead some of us get into lifting through sports that focus on powerlifting or powerbuilding. Because of this, it is very easy for us to accidentally do things that are less focused on hypertrophy. I think it would be good to see a comparison of the two so we can know how to effectively switch to body building.

[@shlynx6552]

He's made countless of videos about hypertrophy training. If you're not willing to watch them then just check out his programs (they're all free) and you should be able to get a good idea of what bodybuilding centered training looks like.

[@0dayExploit]

@@shlynx6552 yeah idk why that comment has so many likes. That’s literally what this video is about, as well as what seems like a video every other week. The entire channel’s purpose has been about intelligent bodybuilding as a natural, from the lens of someone who had fallen for the powerlifting fallacy

[@profjonb6944]

I spent 10 years basically training for track and I still get urked programming a day that is solely lifting for hypertrophy and not speed or strength. That being said, I still do powerbuilding because I thinks it's the most fun way to lift.

[@Limbaugh_]

Watch other athletes for athletic training. But put simply, just do plyometrics. My physical therapy friend said you can do plyos a day or two before you’d lift and you won’t make optimal gains in either but it you manage it well you can do both to a certain extent

[@aneetpatel8819]

Go learn from actual bodybuilders dude. This guy trains for 3 hours a day six days a week and has a trash physique. Hes a recreational lifter who makes videos in his garage, he doesn’t know jack about bodybuilding.

[@Shvabicu]

Strength training is actually done at lower intensity and submaxinal weights for best gains. Intensity is higher for hypertrophy training.

[@GabrielMartinsFitness]

I didn't know the concept of spider physique before but I always had the term of the fridge physique

[@1968barry]

The tough pill taken😅 Great reminder!

[@liamburns8554]

I mean I love lifting, but the amount of passion in NH’s expression is exceptional. He really really really loves lifting. But the message really hit home, I thought I already knee the message.

[@SentMyOwnWay]

Love your content bro, but you have over 50k subs now. I believe your audience deserves better audio.

[@huntersmith1659]

This is super informative! Question for you... have you ever tried a meal plan from Next Level Diet? I got one and I love it!

[@SabertoothK120]

This sounds like marketing trash

[@denjanin1]

I agree with this. Can’t do both the best at once. But I could see how having a powerlifting can be an edge. The stronger you are, the higher weight you can do on a hypertrophy program, thus faster progress when you specialize in bodybuilding and vice versa, no?

[@ahmadsalus7660]

true but when this strong person starts focusing on bodybuilding their strength will decline

[@ottowelt4378]

@@ahmadsalus7660 depends on the exercise selection

[@bladestrike8045]

> The stronger you are, the higher weight you can do on a hypertrophy program So your plan is to follow a powerlifting program to eventually transition into a hypertrophy program.......why not just start out with a damn hypertrophy program in the first place? The only time when it's acceptable to focus your time on "building a strength base" is when you are a beginner and don't have the strength/endurance/knowledge on the basic compounds. If this is the case then yeah you can focus on just getting strong on the big 3. However this will be a SHORT period of time, as soon as you get a grasp of the basic movements you should start adding more volume, variations of the compounds and isolation.

[@jaku8513]

Lifting heavier weight does not mean building more muscle, no? For example, if one guy is benching 250lbs for 8 reps at an RPE 9, he's not gaining more muscle than a guy who's also at RPE 9 but with 160LBS. Right?

[@denjanin1]

@@jaku8513 this is a great question. Rpe 9 can be for different reasons, and rpe 9 is also subjective to the lifter’s experience level, so their limiting factors are different. The guy lifting heavier weights has pushed and trained his nervous system to handle very heavy loads, but not necessarily his muscles to handle high volume. So his limiting factor is his muscles. When he goes to do his rpe 9 set, he is definitely going to muscle fatigue, not nervous system fatigue, or tendon fatigue, or discomfort from lack of mobility, because those factors have been trained to a high level. The guy lifting less limiting factor can be many things. Mobility/technique, tendon strength, or nervous system fatigue could all be limiting factors. So he may not really be training his muscles. Rpe 9 may have been reached by these other factors first because of a lack of heavy training with focus on technique. Now, if the main goal is hypertrophy, you can do less heavy lifting, but not less mobility/technique work. Heavy lifting however cannot be totally ignored or the nervous system and tendon strength will become a bottleneck to progress. Also there is some contention over whether going to failure at lower reps high weight actually does build more muscle than previously thought. I would say, do it all, for years. And then specialize when you get to a very high level. Higher than most people think, just like the “natty limit” is higher than most people think.

[@tatatats23123]

Time staps: BASED: 03:45 BASED: 06:32 BASED: 11:21 BASED: 16:41 BASED: 21:27

[@Adrian-1943]

i think you cant do bodybuilding without fully dedicating to hypertrophy but you can have a very good everyday phisique while doing powerlifting, strength training or powerbuilding

[@MonkeyBarsEveryday]

21:29 and they would've gotten away with it too if it weren't for that meddling Frenchman!

[@dustencross357]

And his little dog too.....??

[@claybowman1242]

Bodybuilding is a game of building greater tolerance to more volume and tonnage at higher exertions, it’s equally muscle strength and muscle endurance. Maybe my standards are lower but I’ve seen plenty of guys in year 3 of lifting with impressive physiques and great strength, most of the time without doing many low rep sets until they’re near the top of a bulk. These are natural guys who I know in my own gym, if you wanna be strong get big and you’ll likely be satisfied with the strength built by accident.

[@drioustb9182]

ironically, nh saying size doesn't equal strength is his way of coping with how he's so big but weak; yes size does not equal strength but size dictates to a large degree your strength potential. Here's an analogy to understand my point : muscle size is the glass meanwhile strength, power etc are the liquid. In nh's case he's got a big glass (a lot of muscle) but very little liquid since he does not specialize in other sports, which means even though he's not strong, he does have a big potential to develop strength. The point i'm trying to get to is that nh's opinion that hypertrophy blocks are useless is plain stupid, if that was the case, the best olympic weightlifting, wrestling, judo teams etc. wouldn't be utilizing said blocks and would just focus on strength and skill blocks all year long.

[@kapoioBCS]

Exactly

[@kapoioBCS]

@davidis he literally calls everyone who likes both, strength copers in every video

[@AB-su7jt]

@davidis it is feminine tho

[@victorw2474]

He's preaching size yet looks tiny in a t-shirt

[@peamutbubber]

He has a small frame, that's why he look small in that XXL shirt, he has 18 inch arms unflex and he's definitely bigger than u (to the person calling him small)

[@igee1605]

How to get a mediocre physique? Just ask our boi Hemingway of course!

[@swoletricep6780]

Blowhole:Guyys we know that the deadlift will make your forearms big. Also blowhole the next 5 months:we need isolation work guys.....

[@MrStinkels]

Mediocre? His physique is rev0lting

[@Lionsmanex]

Theres simply not enough volume and intensity if you're only powerlifting to gain a sick physique.

[@themilkemissary7898]

15:41 I will send this to my friends whenever they send me a video of them going to "failure"

[@freakied0550]

I'm just here for the pizza and sushi restaurant.

[@shaftsburry1773]

I do train for a mix of size and strength, particularly in presses, just because I like it and I don’t want to compete in anything so I don’t need to be the best. I’m just a bench bro who likes the act of lifting, simple as. However, you are completely correct that you can’t be maxed out in both. They are related yet different.

[@julienl.3327]

J'ai commencé les tractions à 14 ans sur les conseils du kiné et maintenant à 40 ans j'ai limpression que c'est compliqué de trouver un exercice qui active les pecs sans que les lats fassent le travail.

[@shlynx6552]

What sort of chest exercices do you do where your lats suddenly take over, the fuck?

[@adamcoutinho]

@@shlynx6552 the only one I can think of is dumbbell pullovers but that’s not even a chest exercise really apart from that op must be doing something wrong

[@shlynx6552]

@NDP Variety That's literally impossible. The only muscle I could see outworking the pecs during a pushup are the triceps, but never the lats.

[@thomassavary5764]

Au cas où tu n’aurais pas essayé : les écartés, à la poulie ou aux élastiques (plus efficaces que les haltères).

[@shlynx6552]

@NDP Variety You literally said that you could see them take over during a pushup in your last comment and now you're saying that you can only feel them a bit. So which is it then bro? Name one variation where they could possibly take over?

[@saadelrifai3754]

Thanks NH! Would you argue that lack of strength could ever be the limiting factor in one’s hypertrophy progress? I understand and agree that size does not equal strength but is there a point when you need to be stronger in order to get bigger?

[@dorin5741]

Thats a good question man

[@spiritual_fitness]

You would have to understand intensity for that. if you're sticking to not intense enough weight for Volume, that's when you kinda fucked up. so that's why Volume, Intensity and Frequency are so important in any training whether Strength or Hypertrophy. Hope that helps 👍

[@N3330X]

I think the advice above is saying intensity i.e. closer to your 1 rep max. This range is often said to be 70-85%

[@ve_rb]

Stan Efferding was an IFBB pro and a world record power lifter

[@HrsHJ]

Are 6-8 reps on Squats & bench, 3-5 on Deadlift & 6-10 weighted Chin-ups good for hypertrophy? PS: I usually take machines & isolations to failure or 10+ reps also I know people say rep ranges don't matter do everything ¯⁠\⁠_⁠(⁠ツ⁠)⁠_⁠/⁠¯

[@andrewcordero1096]

Generally anything above 5 reps is more suited for hypertrophy but NH explains it’s different for the Deadlift though I’m not sure which video he explains it on.

[@richardbucey1447]

I don't think you understand the definition of 'correlated'. Of course they are correlated.

[@balintlosonci3578]

Though tottaly agreeing with this message, Stan Efferding is an exception: he's been extremly effective in bodybuilding and powerlifting and what is more, simultaneously, meaning for a period half of the year he got into powerlifting and the other half bodybuilding competitions. But this only prooves that he's a genetic freak.

[@PauIdenino]

He's a roidhead

[@balintlosonci3578]

@@PauIdenino sure, but still has smart ideas. For example the 10 minute walk after each high carb meal protocol was popularized by him (improves insulin sensitivity a ton).

[@AcceleratingUniverse]

speaking of Team No Calves, are you planning on making an update on how you grew your calves? was it the toshiki raises and piana raises with high frequency?

[@NaturalHypertrophy]

I'll make a full video on everything I learned the past 2 years soon :,)

[@Ropewatch]

So grateful I found this goldmine channel 🙏

[@Y1L3NG]

I simply stay sub-mediocre, goal accomplished.

[@ojpimpson3343]

As the owner of a 5 star sushi bar with a 5 star pizza shop inside of it, I beg to differ...

[@existential_potatoes]

yellow should bad sleep deter one from going to gym that day? week? month? ive certainly gotten something out of training despite terrible sleep, should i consider myself good responder despite this or should i stop everything and focus on better sleep before training? (6'2 @ 165 for reference) .although my sleep isnt the best, ive started lifting again in part thinking it would help my sleep. so just "sleep more!" isnt exactly an option sorry for the long comment. thanks for posting as always

[@MonkeyBarsEveryday]

man, I haven't slept a night through since I was 10 years old. I wake up every 30-60m and usually am in bed for around 7 hours. It's f*cked but I can still make gains 🤷🏼‍♂️

[@christiansamuelstadeus]

if i may: in short, i have a disease that cuts my sleep short and crappy; about 3 to 6 hours max. also big joint issues. i have to double check my nutrition all the time, and not fall into energy substitution. maybe that's not your issue. but i train for 6 years now, and i respond quite shitty to it, but i made progress, that made me proud - so it's entirely possible, to train despite lack of sleep. you don't make up in the sessions of the time you slept good, for the sessions you skip because of bad sleep. my tactic is to not go to failure too much, and to allow myself to cut some sets or reps, when in bad shape. having 2 different training plans for each weeks helps. one for "i feel good" and the other for bad sleeping times. also, forced breaks and deloads, i didn't learn that until of late. for people like us, it's really important. consistency of effort is not quite possible, but consistency of working out is still possible and thus double down on that! good luck, Lad.

[@anysimmers8702]

I've got two kids, a wife, two pets and insomnia. My lesson to you is not to worry about sleep. There are two things guaranteed in life, sleep and death. Both will catch up to you. So don't worry about it. In fact stop thinking about it. Instead approach lifting with the mindset of "Just going to warm up and see what I can do". Your body will tell you what you can do and you'll surprise yourself more often than not.

[@jakescakes]

man up

[@anysimmers8702]

@@jakescakes MAN produces awesome trucks👍

[@alphachad2363]

Just do Squats and deadlifts, bro. Youll get jacked and massive as a bodybuilder because of dat der Growth Hormone brah, no drawbacks, but with added strength. Deadlifts also train your arms dude. Basically all the pros. [2 Years later] Ivan Djurvic physique

[@weakboy6871]

maybe this is why larry wheels is quite a monster in strenght and bodybuilding we always ser him lifting quite heavy in accesorie movements ( don’t get me wrong larry is a freak in genetic too but also a reason)

[@jamalwhite2444]

There are definitely those that are gifted enough to do both: Russel Orhii. He is a powerlifter, who could in fact win an IFBB pro card as a natural. He straight-up trains both powerlifting and bodybuilding.

[@kapoioBCS]

“Natural”

[@steezyg23]

@@kapoioBCS BBC genetics lmao

[@kapoioBCS]

@@steezyg23 yeah right sure xD

[@steezyg23]

@@kapoioBCS just a jest my brethren

[@bladestrike8045]

He could also be grandmaster at chess as a side hobby.

[@channel2fitnessandhealth875]

When people say that they 'Strength train', they most often mean that they train to increase the squat/bench/deadlift, in other words they train Powerlifting. Let's say that you stick to 5 or more reps, aiming to progress weight over time in a much wider range of exercises than just the hyper specific powerlifting ones - that's still strength training isn't it? And it is also in a perfectly good range for hypertrophy.

[@gymnasium88]

: Insert creatine joke :

[@sebastiaanultee2330]

Great video! It’s crazy how many of us fall victim to the strength focused mindset when our main goal is actually to get big.

[@maxmirkin7238]

I don't know how influential these power-builders actually are. In my gym (where I've been going consistently for the last 10 years) everyone seems to dedicate just as much time/effort to isolation exercises as compounds. It's a nice little gym, not hardcore in any way. I think it's a good representation of most commercial gyms out there, which by extension IS most gyms.

[@kalmmonke5037]

make video on coping with wide tall hip bone, bigger than chest... and preventing such a condition

[@Kobayashhi]

NH just broke the very fabric of timespace.

[@gregoriomiller8241]

Omar actually looks good when he's leaner look at last year for example I can swear he looked leaner and more aesthetic

[@TheMr0450]

You spoke to me man.

[@ChristianSedaPlays]

Lol the tacked on arm training at the end pissed me off as well.

[@Mark-xb4xu]

NEW CHARACTER STUDY DROPPING TOMORROW ⛔️⛔️

[@hemingway3508]

Please be true. I need my dose of ments

[@hammadayman5610]

Yo NH I know your not the type to do this but can you make a response video to Andrew Tate when he said Bodybuilding is gay? It would give you a lot of traction and views

[@NaturalHypertrophy]

You got a link?

[@PauIdenino]

I don't think Tate is completely serious

[@akadk.m6226]

I think many people accept powerlifting advice as powerlifting progression is faster and so they get instant gratification from doing so.

[@sorousha.s9002]

eric bugenhagen be like: am i a joke to you ?

[@PauIdenino]

Roids

[@rudid4566]

16:25 Reminds me of Zach Telander's video on hypertrophy training 😅

[@npacebg]

"We need somebody to be the asshole here" French guy: "Say no more!"

[@gm836]

How do you train like a bodybuilder then? Sorry if this is a stupid question.

[@tortureRoom]

Lift heavy-ass weight like Ronnie Coleman, simple as.

[@Nostalgiaforinfi]

train to failure on most lifts and use a moderately heavy weight. attack your whole body with intent not just bench squat DL.

[@OMAR-vk9pi]

Take them roids

[@nicksmith4244]

Prioritize volume accumulation for weak points with an average of 3 reps in reserve to failure. Big compounds with more reps in reserve, isolations closer or to failure. Do between 10-20 sets per priority muscle group, pick compounds you can progress on in the 5-30 rep range, vary exercises when they get “stale”. Pick exercises you perceive a good deal of tension on the target muscle, and train for three primary sensations, exercises conducive to high tension first and foremost, exercises that provide a good burn and pump, and exercises that produce decent soreness, but not so much that your still sore when you train next. Deload when you begin to feel aches and pains or start regressing. Maintain a small caloric surplus with relatively high carbs and protein. Spend most of your time in this dietary phase. Spend a few months out of each year cutting down to a very lean physique so that you can build back up. When your lean assess your weak points and redesign you program around them. If you are a noob, don’t concern yourself with weak point training to much, just build your base. This is just an overview, for applications look toward channels like natural hypertrophy for more experimental and philosophical practices, and channels like renaissance periodization for more stable and evidence based hypertrophy practices. Expand your knowledge base in tandem with your experience. Sport science is an applied science, meaning that there is ambiguity in the application of variables in order to cultivate adaptations. This means you must individualize your approach overtime. I also disagree with NH with respect to being mediocre at both of you train both. You can be quite strong and aesthetic with proper training practices. But in order to do that, at least in your early phase of your lifting journey it is in your best interest to prioritize hypertrophy work.

[@nicksmith4244]

Progression models: linear: best for noobs. Add weight every session or week to main compounds until you can no longer. Adding reps: pick a rep range and while maintaining the same rir or rpe add reps until you reach the top end of a rep range, then add weight (ie. 8-12/10-15 ect.) Double progression: Stay at the same weight until it becomes easier then add weight. (Ie goes from rpe 9 to rpe 7) There are other kinds of progressions as well. These are load based progressions. You can experiment with adding sets up until your deload and rebuild up again after. That’s a method for volume accumulation because your maximum adaptive volume increases over the short term with hypertrophy training. Progressions can be mixed within the same program depending on exercise. There are other methods I have ect mentioned as well.

[@quickmax4648]

Strength training benefits from periodization but hypertrophy training doesn't.

[@caliel3417]

where did you get that amazing shirt

[@newme1589]

Did your imaginary first kiss lover steal your beard ?

[@peamutbubber]

He is married

[@brucebanner3566]

I just want to do whatever gets me Les filles. I mean the gains. yes! ok les filles too! Maybe do a video on Baki? Do you also do videos in French? 😊

[@Skygooose]

Just goes to show how subjective physiques are because I would say Omar has a great physique and much better than yours.

[@markpozsar5785]

In no universe Omar's physique is impressive. It's decent.

[@Skygooose]

@@markpozsar5785 just your opinion man

[@markpozsar5785]

@@Skygooose well we can compare him to other natural lifters, none of his features are outstanding.

[@senhuawu9524]

people always talk about never skipping leg day but lots of people have no problem half-assing their arms

[@ADR_JaiDe_N]

Wait so powerlifting rep range is like what 1-5 reps or less? Compared to 8-12 for bodybuilding. My question is 6-9 reps the middle ground or should strength and bodybuilding styles be trained and focused separately if at all?

[@silber11]

Hypertrophy biased is like 5-30 afaik and even 1-5 will build some muscle, just find out what you want from training (strength,size,hybrid) and tailor your training accordingly as simple as that 🤷🏻 If you want to know more use his playlists/other ytbers

[@Robert_Daniel]

well the perfect rep range does not exist what does matter is being intelligent with programming with your rep ranges 3x5 3x3 5x5 3x10 3x8 and 3x12 can all produce results if they are programmed correctly.

[@nomadicstrength]

You know, I am really getting to the point where I'm tired of Omar's banter, and it's been years of me not really learning anything. Been subbed to him since like 2011, I respect him, but it's getting old.

[@trtdshash1138]

Bonne vidéo mec !

[@captainzodd5281]

NH I have really long legs and really short torso for my height (with longish arms), when I deadlift my back is almost horizontal to floor, and I feel it almost exclusively in my lower back. Should I still deadlift for hypertrophy? My only lower body exercise currently is pause front squat.

[@NaturalHypertrophy]

Switch to either sumo or trap bar / give good mornings a try / see if RDLs / Block pulls can help you recruit more posterior chain by reducing ROM

[@AS-qj5eh]

As a natural lifter hypertrophy is a byproduct of strength look at kinobody he says for big arms and back you should get to a 100 pound weighted chin ups

[@Nostalgiaforinfi]

false.

[@AS-qj5eh]

@@Nostalgiaforinfi lol keep chasing the pump and making no progress

[@JayJayMehdi]

Kinobody doesn't have good arms.

[@urbancycle4084]

Examples of naturals breaking the "natural limit"?

[@junya134]

How should you do compounds like incline bench for hypertrophy?

[@NaturalHypertrophy]

I recommend checking out my free programs and looking at the way I program the bench

[@mikebero625]

I need another character study on coath

[@keepquiet]

meh; MECHANICAL TENSION OVERLOAD is what drives hypertrophy, so a powerbuilding approach can let you reach maximal muscular potential, albeit at a slowwwer rate. but it'll still get you to reach your full size potential eventually IF you're able to progressively overload overtime. i mean, unless you are in a rush to make all the size gainz as soon as possible, strength focus program can work inefficiently to main muscle size gains.

[@Limbaugh_]

I just wanna look and perform like BOM

[@joocypaleorc2149]

I thought he looks great and bigger than the last time

[@David_10157]

Great video. I don't know how I found your channel but I'm glad I did. Do you have a hypertrophy program recommendation or sell one?

[@noobsubs8704]

How do I fix spider physique ?

[@NoNono-o3h]

Add and prioritize arms and calves isolations. Treat them as seriously as compounds

[@AKMautla]

What about Jeff Nippard… Outlier?

[@yourbrain8700]

tl;dw for the impatient people: just go to prison bro

[@andwhat.8785]

Omar has a great looking physique, he is 5'10 180ish. NH your 6' ft 200ish?? Not alot of difference.

[@NaturalHypertrophy]

210. That's a 30lbs difference, which, at the advanced level, is massive. That being said, the goal of this video is not to decide whose PP is bigger but to reset natural standards and help people achieve more. I also consider my own physique to be mediocre.

[@andwhat.8785]

@@NaturalHypertrophy LOL you said In a recent video " I LOOK AMAZING"? now medicore? Anyway no hate or PP measuring just call out facts, Also 30lbs isn't much difference considering your 2 or 3 inches taller. I really liked you&your channel until you Mentioned PP MEASURING🤣🤣👎

[@rafsanriasat]

NH lookin fresh

[@codycale8598]

I get the general statement trying to be made here, but there are just so many false statements being made to prove a point. Flat out saying that limb dominant genetics don't exist is just one example of the many statements that are complete bs. I happen to be very limb dominant. I do zero direct arm training, yet my arms consistently outgrow my chest or back. The general message you are trying to get out is overall something I am on board with, but just making up your own facts to suite the narrative you want to tell is just sad.

[@CVORTEXBEAT]

i'm arm dominant lmao

[@skatersridge]

more plates more dates did a video covering this called "he added 300 pounds to his total but got smaller" same issue the guy didn't do isolations

[@melloken8282]

Hello, I’m a 15 year old. 6 foot and I weigh 62 Kg. I was curious if I should start with the Guts training program and if that’s going to work out properly or should I start with something else and then do the guts program

[@valentin8474]

Nh's beginner program is really good

[@silber11]

Do his beginner program or his baki/tokita ohma program and start to learn about programming, especially his "how to modify a program" series and slowly transform his program into your own version

[@commenter8121]

Tfw she says it's mediocre.🥲

[@londonhottt]

YES MORE BULKING AND CUTTING FALACY VIDEOS!!!!