Think of hypertrophy being the result of the journey of training, not the end goal. Strength blocks are like a short cut towards that arbitrary end goal. At first glance this sounds like a hack to get there faster, but whenever you come back from the shortcut you just end up where you initially left for the shortcut. Ultimately, this is why bodybuilders are bigger than powerlifters. They are both strong, but the ratio of size to strength differs. *Clarification on 10:55 of the video: I’m talking about variations, not swapping lifts entirely.
@calvinlawn3457
2 жыл бұрын
Great video. Similarly, the more I think about it, “a strength base” isn’t really required for hypertrophy. If anything (GVS being an example of this), being weaker means better SFR so you can maybe accumulate more volume. I do think learning good technique is important and I also recommend most people start with calisthenics because it seems to boost body awareness the most, but aside from that, you don’t need to get super strong before you can get into bodybuilding.
@GVS
2 жыл бұрын
@@calvinlawn3457 weak AF master race riiiise up
@BasementBodybuilding
2 жыл бұрын
@@GVS we’re not weak, we bench 500lbs. *combined*
@platinumstorm2521
2 жыл бұрын
I feel like training for strength, is trying to complete story mode, hypertrophy is completing the side quests. Would anyone agree or have a better analogy?
@GuillaumeLeValiant
2 жыл бұрын
@@platinumstorm2521 Story mode goes straight forward (SBD), while sidequests are multiples lifts to get good at
@georgesarreas5509
2 жыл бұрын
I believe that Greg Nuckols in stronger by science podcast has answered the same question saying hypertrophy blocks are needed for strength but strength blocks do not matter for hypertrophy. This is not something to disagree with. It's a fact. You are not alone in thinking like this. You are the first in making it the main theme of your channel though. And I'm glad that you do that. Keep it up man!
@mastertrey4683
2 жыл бұрын
Just because knuckols says it does not make it fact. It is not an objective fact that strength blocks are useless for hypertrophy. But I agree. It makes logical sense. Bigger muscle is a stronger muscle but a stronger muscle is not a bigger muscle. Periodization is proven for strength gains
@KurokamiNajimi
2 жыл бұрын
@@mastertrey4683 How is it not objective
@georgesarreas5509
2 жыл бұрын
@@mastertrey4683 Greg is a well known figure in the strength community. His opinion on said matter was actually followed by citations - all of which he goes into great debth in M.A.S.S. All I am saying is that some of the top names (helms,Knuckols,Zourdos,Trexler) seem to agree with Basement bodybuilding. Yet our guy realised how much more attention this point needs. Also they are not "useless"... sure, if you want to be that way. They might get you enjoyment or you might have strength goals and they are not gonna atrophy you. But they are not the most productive thing you can do for hypertrophy. I really do not understand why I have to type everything in detail when I am pretty sure you can understand that from my first comment if you do not assume I am an idiot
@bieszo
2 жыл бұрын
You know it’s gonna be a banger when a new flannel is deployed
@BasementBodybuilding
2 жыл бұрын
Lol wasn’t sure if anyone would notice
@BuJammy
2 жыл бұрын
I've spoken to a few young guys at my local gym who did Starting Strength and after 2-3 years decided, either that they wanted "a bigger muscle is a stronger muscle" or, more usually, just straight up "this didn't get me as big as I thought it would", so they've decided to do bodybuilding. They had typical SS muscles, - big triceps, big glutes - but they wanted big legs and shoulders and everything else. Ok, so now the problem is that they are having to start squatting for mass at a weight that challenges them, already having a 435 for 2 sets of 5 squat. If they had started the other way round, muscle first, strength second, we could've got them big legs with much less hassle and fatigue.
@BasementBodybuilding
2 жыл бұрын
100%. Fatigue is the elephant in the room that people who push “strength for size” and strength standards ignore.
@fitu_jack5901
2 жыл бұрын
I’m suspicious of the idea that they now have a “way harder” time because they are strong. If they modify technique to become far more disadvantaged they can get way more out of less weight. On that front as well they probably will require less working sets to generate the appropriate stimulus to the desired muscle group. The biggest issue may be the ego check required to make their lifts significantly harder for individual muscles and as a result way less weight is on the bar. A nice work around may be a good idea to not touch the barbell for a while. Instead of back squat move to leg press or hack squats. Bench Press Nope do dips and incline etc. That way they are far away from the movements that they attached their lifting value to and incredibly efficient at. Ultimately what I’m saying is I’m not sure being a stronger trainee makes a huge difference in the big picture it just means slightly different approaches to get the right stimulus compared to the weaker trainee.
@BasementBodybuilding
2 жыл бұрын
Excellent point about the ego and breaking away from the big 3. I’ve had a video draft on that for a while and will likely post it somewhat soon. Speaking from experience, I had a very hard time with lifts that put me in a mechanical disadvantage simply due to ego, and the myth that heavier lifts build more muscle. Ex comp barbell bench vs Larsen press, etc.
@freakied0550
2 жыл бұрын
@@fitu_jack5901 strong person checking in. You pretty much nailed it. I've found you can keep your big 3 in rotation, go in and hit a couple top singles or a top set at and RPE 7-8 to maintain skill, then move on to more challenging movements and accessory type lifts. Still get to feed your ego on the front end without wearing yourself out before the actual "work" in this case. Ed Coan thrived on disadvantaged movements in his offseasons, got jacked af, and then absolutely decimated his competition on the platform after bringing back the competition movements.
@BuJammy
2 жыл бұрын
@@fitu_jack5901 I don't think it would be "way harder", (nor did I say that). I said it would have been easier the other way round; If they had spent their noob gains on muscle, instead of strength, which is what they always wanted, after all. That aside, interesting comment.
@davincibz1
2 жыл бұрын
The internet is so full of people training in the gym just benching 1 rep, deadlifting and other deficit band behind the neck overhead squat for half range of motion 110% of 1RP. But they talk about muscle, not powerlifting. If you want to powerlift get a coach. If you want to bodybuild aka build up your body or certain parts of it, just train not strain.
@Tjwheat903
2 жыл бұрын
Well said. Real hypertrophy training is insanely simple and what makes most of us fail at it is plain old boredom. The goal post gets moved because we can't see day to day changes. I used to worry a lot more about the process and I wanted there to be more to then endeavor than there is. These days I just design programs that keep me in the pocket and let me have small wins here or there. A few pounds on a compound, a rep on a set, stuff like that. Also once you don't have to manage fatigue training becomes even simpler. The boys want to hang out on upper day? Well then lower day becomes full body, you get the work in, possibly feel like puking but hopefully the night out was worth it, and the stimulus is still there. A lot of what you say reminds me of the mistakes I have made up to this point, and the funniest thing is once I ditched lifts that didn't suit my anatomy, brought the inner caveman out for the intensity I like to train at, and handled a real work load for a change muscle and strength came on more rapidly than ever before. It's kind of hilarious but even the strength based lifters are better off training like bodybuilders for most of their career because strength training and peaking is essentially hacking the process. Every single powerlifting coach worth a damn focuses on getting their novice lifters as jacked as possible and uses the competition lifts as skill training. There was a study Menno Henselmans linked recently that showed that elite powerlifters ranked almost identically to how much muscle they had in (matched for weightclasses). This kind of hints that strength training is essentially skill training and getting the body accustomed to heavy loads, but in the end of day it's getting jacked that makes the best lifters.
@williambiagi1386
2 жыл бұрын
yep... if you have not done so already, watch some Chinese Olympic lifters or Power lifters train throughout a year - wow - that will confirm your point to the extreme.
@NikhilKumarM
2 жыл бұрын
Agreed!
@spbspb2413
2 жыл бұрын
Good to see your videos now consistently getting 3k+ views. Also, new flannel unlocked
@BasementBodybuilding
2 жыл бұрын
Thanks man, there’s a good community here. I’m impressed at how many like minded natural lifters are out there, it’s more than I thought when I started the channel.
@GuillaumeLeValiant
2 жыл бұрын
@@BasementBodybuilding Naturals will take over youtube
@BasementBodybuilding
2 жыл бұрын
No. I think I have an important message, and I don’t want it to get lost in the mix. I like to wait a day or 2/3 between uploads to give everyone the chance to see what I posted. I’m here to help. The subs are nice, because each person is a new addition to the community, but I’d rather go slow and get my message across than rush through it and have a diluted message. Really good question man.
@mttdang
2 жыл бұрын
What i feel is weird in the fitness community is, why strength is just so heavily tied to a one rep max and to the big 3. To build muscle you will eventually have to get strong/will get strong in a rep range optimal for hypertrophy. Get strong in a pullup for 5-8 reps for a big back, get strong in a barbell curl for 6-10 reps for big biceps et cetera. All provided you have good form of course
@cromdevotee449
2 жыл бұрын
This is why I like strongman as a test of strength so much better. You wanna call yourself strong huh, ok, show us your 1rm deadlift, now go run with a yoke, then lift this awkwardly shaped block overhead, pull a weight with this rope and lift all 6 of these stones. You've gotta be strong in every position, moving or standing still, for reps or for 1rm. Are most of these movements optimised for hypertrophy? not really, but they do a damn good job of testing a diversity of strength.
@Madchris8828
2 жыл бұрын
@@cromdevotee449 strongman is my favorite to watch out of all the barbell related sports. It has a lot of spectator sport potential compared to powerlifting or Olympic lifting imo. It's way more entertaining to me. And it's not just barbell, in any case.
@KurokamiNajimi
2 жыл бұрын
I think 1 rep max is preferred bc it makes things easier to read. Like when you hear I can do 315 for 8 and this other guy can do 275 for 12 it’s not as simple as reading 1st guy can do 393 and 2nd guy can do 393 (funny thing I didn’t indeed for this to be the same 1 RM range lol). Then you have to wonder if they can actually lift that bc often times to lift your theoretical 1 RM it takes practice. I agree with the big 3 not being a good standard for full body strength. At least add OHP and weighted pull ups, big 5
@domepiece11
2 жыл бұрын
Yep. I’ve thought for years, strength sports should have categories just like track and field. Like I ran the 800m not the 100m. So if oly did like a 5RM with a hang start, I might be really good at that.
@zerrodefex
6 ай бұрын
@@Madchris8828strongman also requires some cardio capacity as well, it's not just "do a 1RM and then go rest for a while" it's also "pick up this weight and race the others carrying that same weight to the finish line without dropping it" type events.
@No-way-way
2 жыл бұрын
I had the same experience as you with focusing on the big 3. Though I was not nearly as strong as you (only 1060 total), the wear and tear on the joints and the systemic fatigue forced me to basically quit the big 3 for a long time. I am smarter now, thanks to this channel :)
@BasementBodybuilding
2 жыл бұрын
Glad I could help man!
@joenobody8216
2 жыл бұрын
This dude is changing my philosophy on training.
@BasementBodybuilding
2 жыл бұрын
Enjoy!
@joenobody8216
2 жыл бұрын
@@BasementBodybuilding i look like I lift but I’m weak af. I’m always self conscious about my numbers, but that’s changing
@naughtiousmaximus7853
2 жыл бұрын
@@joenobody8216 who cares, all I want is too look beefy in clothes with awesome shoulder to waist ratio!
@Nick-ck5xq
2 жыл бұрын
I've been telling people this for a while. They don't understand that the "strength block" is supposed to end with a meet which is the whole reason why it's organized like that. The "volume/accumulation" phase is where all the positive adaptation takes place. Remove the meet and there's no point to this whole model of training yet you see it all the time.
@BasementBodybuilding
2 жыл бұрын
Yeah whether it’s peaking for a meet or a block to force strength increases it’s not as good as regular hypertrophy training
@bloxnbrixgamer61
2 жыл бұрын
Band pulls with resistance bands is the only way my delts (rear and side) respond. Isolations give the physique life. You cannot just mix a song, you also must master it.
@ce8539
2 жыл бұрын
I love face pulls. It's like dessert after dinner, if my shoulders and hips are happy then I'm happy
@neal6059
2 жыл бұрын
Hey man, been binging your vids recently and am awe struck how directly they are addressing so many concerns that I have had, I have lifted consistantly for over a year, gone from 145 lbs-170 in that time (at 5ft 10 so not bad gains at all) but my overall progress has been very inconsistant and frusterating, largely due to chasing a 225 bench for so long. when i finnaly hit it, I felt scammed, this was supposed to be the epic lift you hit, but my upper body barely looked different from a year prior (alot of the weight i gained went to my legs cuz im lower body dominant from years of soccer) , and my arms, shoulders, and upper back were very lacking. I have hit so many platues over the last 1-2 years and almost all of them were due to trying to force strength on compounds, getting burnt out or hurt, and then restarting from square one (all be it while making some gains) Hopefully If I apply myself and stay humble, Instead of trying to hit arbitrary numbers that I dont even care about, I will make better long term progress in both strength and hypertrophy. also a big thing people dont realize when saying like "body builders arent strong" is that they ussually are, and id bet in a test of functional strength like wrestleing or moving heavy objects, they would probobly be as strong or stronger than a power lifter of a similar size, due to having stronger arms, and less lagging muscle groups, just a thought idk.
@BasementBodybuilding
2 жыл бұрын
I appreciate the support man. Glad I can help answer some of your concerns.
@eneribackwards
2 жыл бұрын
yea i reckon if bodybuilders transitioned and peaked for a meet they could hit some good numbers
@Theone.fitness
2 жыл бұрын
My favorite Trio on KZitem. NH, AD and BB.
@BasementBodybuilding
2 жыл бұрын
Solid trio. You’ll get jacked watching the 3 of them.
@Theone.fitness
2 жыл бұрын
@@BasementBodybuilding For sure. Thanks for the tips.
@movyw
2 ай бұрын
Who is ad?🤔💭
@RePaperBag
2 ай бұрын
@@movyw ^
@movyw
2 ай бұрын
@@RePaperBag i think is alpha destiny.. no?
@JayLach06
2 жыл бұрын
It’s always a good day when you upload! In relation to the subject, from my own experience, I have seen my best gains when I dropped the weight on all my exercise and started to focus on form, feeling the muscle and going for higher reps/more volume.
@BasementBodybuilding
2 жыл бұрын
Appreciate the support brotha
@JayLach06
2 жыл бұрын
@@BasementBodybuilding No problem!
@zerrodefex
6 ай бұрын
I've even set aside a day for such sessions where I just focus on a lift that I feel my form is lacking on, I call it Technique Tuesday.
@Madchris8828
2 жыл бұрын
It's hilarious I got decently strong at my bench press compared to where I was, but I genuinely couldn't tell and actually now I know, that I didn't grow any more muscle from it. 90 percent sure it was my powerlifter stance and just neural adaptation from benching frequently. I'm actually bigger now and my bench has gone down by almost 30lbs. Strength and hypertrophy are linked, but not as much as imo people think. I'm pretty weak in a few of my lifts, but don't really train them for strength and am slowly still progressing in my strength over time. Hoping to gain another 10 15 lbs this year. 🙏
@Limbaugh_
2 жыл бұрын
If you trained your bench again it’s probably be way bigger though
@respectedmastermind
2 жыл бұрын
I did stronglifts, bench plateaud at 85 kg x 3, i started rebuilding the bench from 60 kg 8-10 rep range, slower progress, almost getting to my old strenght but i think i saw more gains this way.. im still guilty of dipping into strenght but keeps me engaged and i still try to equal the volume kinda, dont know if this is beneficial but keeps my training varied and i have different things to progress on
@domidunks
2 жыл бұрын
I think this really good advice, you need to make sure what you’re doing aligns with your goals. I’m planning to do a 10-12 week strength block in October, not because I think it will help me grow but because I enjoy hitting new 1rms.
@StandStrength
2 жыл бұрын
One of my first transitions to “power building” was realizing strength blocks did shit for my physique Between a 50lbs PR vs a 20lbs PR and some noticeable size gains, I’d pick the latter everytime. Strength is cool but you gotta want it. Proxies for hypertrophy are just wastes of time and effort.
@BasementBodybuilding
2 жыл бұрын
100% brotha. Size is cool I guess.
@StandStrength
2 жыл бұрын
Shit I meant latter lol
@BasementBodybuilding
2 жыл бұрын
@@StandStrength was debating correcting you lmao. Also, cool channel. Might subscribe.
@NorEEzta
2 жыл бұрын
Was just watching your social strength status video. These videos are on point. I cater to my ego with a reverse pyramid program. That way, I get the strength sets in, then lower the weight for the following sets, really controlling the movement and focusing on mind muscle connection.
@BasementBodybuilding
2 жыл бұрын
Thanks man. I never really built off that, but it’s definitely a behind the scenes point to my philosophy. I’ll be elaborating more on it in the future.
@colindevereaux7461
2 жыл бұрын
2:48 moments like these are why the channel is so entertaining along with being informative.
@KurokamiNajimi
2 жыл бұрын
I love this title. I would go a step further and say no one should be doing strength blocks (definition we’re using for strength block is doing primarily/only low reps) unless they’re done trying to get bigger or are taking a break and just want to peak their strength asap I often try to explain this to people but I don’t think most understand it because of PED users causing a false perception of reality. Assuming you’re not detrained on a lift and you normally do reps of 10-15 you’re usually not gonna have a 20%+ increase in strength as a natural. The increase is only gonna be 10% give or take. Alec Enkiri has an old video about maxing out on the squat everyday that’s a good example. Can’t remember if he showed the progression chart in that vid or not but I remember he said at one point that he made the vast majority of strength gains within 2 months. When you hit that relatively fast wall you have to gain muscle to get stronger People have a false perception of how complicated peaking strength actually is and don’t recognize that it makes 0 difference whether you go through 1 peaking phase or 100. Your end strength after say 10 years is gonna be exactly the same and all you need to reach your max strength is the 1 rep max. You don’t need to do 5s and 3s or speed work. And you don’t need to lower volume that much to include a 1 rep max weekly which might not peak you in only 2 months but will still do it in a relatively short time. If you spend 6 months doing strength peaking and 6 months of higher volume for 10 years that’s 5 years where you were doing sub optimal volume. Resulting in LESS strength because you don’t have as much muscle
@pbateman1234
2 жыл бұрын
Little rant: I've committed to dropping the DL, bench, and OHP this week. Going to replace them with dumbbell and machine variants. Starting tomorrow morning, going to start measuring my muscle sizes and keeping track. I think it makes so much sense if you think about it: powerlifting uses numbers to track progress so surely, hypertrophy's method of tracking is tracking how much hypertrophy of the muscle has been had. Excited to see where I'm at in a few months with the "Basement Bodybuilding philosophy". Thanks for the content and looking forward for more.
@naughtiousmaximus7853
2 жыл бұрын
Tell us how it vent in comment section on a future video,I am curious!
@KurokamiNajimi
2 жыл бұрын
The problem with measuring yourself is that while it works long term you can’t track progression as quickly as paying attention to if your lifts progress. The mistake ppl make with that is just not factoring in whether that progression was due to something strength related. Side note one reason you could experience gains from this is just because you’re introducing new movement patterns, variation=gains. Then when you’re good at those and less developed on what you normally do it could repeat itself depending on the timing and individual weaknesses
@Abdo.R.Mohamed
Жыл бұрын
I am Actually the Complete opposite , every since i started lifting (2y ago) i have been doing Stuff like Double progression / Evolving Rep ranges / More Volume , etc .. but i found out i was afraid of the Weights thinking i am not ready for this Jump and felt like i have been stuck in the Same weights for a long time . (Yes Big mistake was program hopping every 4 weeks or so) but even then when i did i new program it was following the Same method of sticking to the same weight for a while before jumping . That's why now i am Actually following a Strength progression focus method (8/5/3 Blocks by FazLifts) , yes it's not the "BEST" for Hypertrophy .. but for me it letting me break this fear of next weights and just force me to keep pushing new Weights every session that i never thought i was actually Ready for . ___________ however i am Compensating for the Lack of Volume (Reps & Sets) with the Variations tho .. ! i know it's not the Same thing u're talking about , But i am talking in general i found myself because i came from the other end of the spectrum of doing Volume/Double progressing , etc ..without really pushing the Strength as i should atleast ! (Not Fluff & Pump tho) but still not Progressing the way that i should be !
@gamerchristina1079
Жыл бұрын
Massive love 💪💪❤️❤️‼️
@chrisdopez8443
2 жыл бұрын
Squatting in the 400s range for low reps got my legs pretty big, your telling me that higher reps /volume is better for growth for anyone? I think your partially right for the fact that I was doing cheat curls with 185-205 for 5-6 reps rather than doing stricter form for higher reps. My arms didn't really get that big doing lower reps with arms, maybe for triceps it works better. For my body regarding compound movements, I think 5-10 produces growth, for isolation I would have to do 8-12 reps. I completely agree with the 1 rep max really doesnt do shit for growth.
@BasementBodybuilding
2 жыл бұрын
Squats are a bit of an outlier, they’re generally done better in “lower” reps, like 6-10, because of other limiting factors, like cardio or getting out of breath by the end of the set. If you’re well conditioned, sets of 10-20 on squats are killer for leg gains. I’m pretty sure Tom platz would do sets of 30-40!
@bieszo
2 жыл бұрын
Video Idea/Request 💡 Top 10 Things I Would Tell My Younger Self Right When I Started Lifting
@BasementBodybuilding
2 жыл бұрын
Great idea.
@silasditzer
Жыл бұрын
I do agree with your statement but the following on its self wouldnt convince me: heavier weights are more fatigueing but so is volume or increased repetitions
@hotdogint
2 жыл бұрын
13:00 A good way to sum it up, these are leverage gains not muscle gains.
@BasementBodybuilding
2 жыл бұрын
Exactly.
@jackedsouls
2 жыл бұрын
Good summary of the opportunity cost of potential hypertrophy time spent chasing strength and subsequent recovery.
@BasementBodybuilding
2 жыл бұрын
Thanks man. It’s something that plagues a lot of lifters, I think it needs to be debunked.
@Anandfulness
Жыл бұрын
Nice talk. Mike Israetel also has a great video on this. Its called "should you train for strength to get bigger?".
@cromdevotee449
2 жыл бұрын
New flannel lore
@nykkq
2 жыл бұрын
I did strength only for 2 years and barely gained any muscle compared to my friends xd. Switched to higher reps and became WAY stronger and made more progress visually than ever before
@BasementBodybuilding
2 жыл бұрын
Awesome man. It sounds like the shift in focus helped! Rep ranges too. I’ve seen better arm growth in particular from slightly higher reps, but volume is higher too so that could be part of it. Either way, if it works it works.
@hypertrophydisciple
2 жыл бұрын
Strength blocks? tell me more about the new blue flannel
@terzoanthony
Жыл бұрын
This is a great explanation. Your muscles don’t know what weight you’re using.. as long as you go to failure or close. So my question is, does the rep range really matter then? Your muscles can’t count reps either. All they know is if they were pushed to failure or close to it. So in that case, what’s the difference of using heavier weight and failing at 8-12 reps vs using lighter weight and failing at say 20 or 30 reps or even more? Failure is failure so why does the rep range matter for Hypertrophy as long as your effort/form/ and mind muscle connection are all on point?
@BasementBodybuilding
Жыл бұрын
You’re on the right track. Rep ranges do matter, primarily to mitigate other reasons for failure. I’ve got a video coming up somewhat soon on this.
@ChrisCoyotee
Жыл бұрын
As an aspiring powerlifter, it seems like we need to do better accesory work, but bodybuilders really dont need much from us. Bigger muscle does usually mean greater strength potential, but like you said here having more strength isnt directly correlated with better muscle growing stimulus
@gulfwang718
2 жыл бұрын
Really important message and in good timing. It's easy to lose sight of hypertrophy in favour of increasing numbers
@BasementBodybuilding
2 жыл бұрын
Thanks man. 100%.
@jessemurray1757
2 жыл бұрын
I just did a "rest" week for upper body, so I did a light workout just one time this week only doing 2-4 sets per body part. I used only dumbbells and cut my normal weights to about half. I made sure to go nice and slow and controlled making sure to fire everything equal, stretch, peak contraction. I'll tell you what, I'm extremely sore today and feel like I got a good hypertrophy workout in. It's just another example of how different strength training is different from hypertrophy training. Weight is not as important in hypertrophy training, stressing the muscles correctly is the goal. Thats not to say I will stop trying to add weight and reps but it's important to remember why we are here.
@barbellbryce
2 жыл бұрын
Completely agree. As a natural just looking for general strength/longevity, I love the conjugate method for that reason. I get to train conditioning, max singles, and volume work every week year round. Guys like you, AlphaDestiny, and many more are what the fitness community needs 🔥
@BasementBodybuilding
2 жыл бұрын
Thanks brotha! Glad you found what works for you too.
@KING-kv6cv
2 жыл бұрын
isn't neuromascular adaptations basically the ability to use your muscles more efficiently? If you are benching 225 lbs right now training high reps, low rest etc. and you take your time to do a strength block to shot up your bench to say 315 lbs for example, you don't gain much muscle in the progress maybe but the fact that you are using a higher percentage of your total muscle size means higher gains in the long run. I did the same with chin ups, I was doing like 6 chin ups barely, did greasing the groove and increased my reps quickly. Of course my biceps and lat size didnt increase the same speed and seemed to be lagging for my strenght. But now I could work with sets of 10+ reps on chin ups and a year later my lats and biceps are exploding.
@eneribackwards
2 жыл бұрын
Your methods of focusing on the journey (progressing by adding reps, improving form, etc.) rather than focusing on the destination (a certain strength number) obviously lead to better hypertrophy gains but would you be able to achieve similar numbers (in the first year as a novice) to the strength standards thrown around to novices ?
@BasementBodybuilding
2 жыл бұрын
Tough to tell, it’s individual. I’m not a fan of strength standards for hypertrophy. Lifters gifted for strength/lifters who were athletes prior to getting into bodybuilding will probably see faster strength increases due to better coordination and overall athleticism. That’s an advantage at first for sure.
@danknastypumps3333
2 жыл бұрын
definitely made me think. some things i agree with and disagree with. i kinda hybrid heavy blocks in the sets of 5 rep range with still a good mix of bodybuilding type training. i just personally like getting strong but still eventually getting bigger as i go. i have also learned how bad the fatigue can be, needing to deload more and so on. at the end of the day 7while sets of 5 can build muscle you have to go out of your comfort zone with other rep ranges, etc. to put on more size and let your body adapt to different things more effectively especially since lifting is a long term thing. and heck youll get pretty darn strong anyway.
@danieltait1765
2 жыл бұрын
What do you think of doing 4-6 and then keeping the same weight until you hit 6-8 before increasing weight? For bench press for example
@anthonyplaysbass
2 жыл бұрын
I think that's called double progression (?) and yeah it's a valid progression method.
@BasementBodybuilding
2 жыл бұрын
Basically what I use for every lift, it works
@MD-ol4pe
2 жыл бұрын
I am here to hear your thoughts 🤓 been enjoying the content wave! 👍
@BasementBodybuilding
2 жыл бұрын
Thanks man! Feels like a never ending wave, got loads of ideas here.
@Guysean1234
2 жыл бұрын
I think you're right in saying that strength is a different pursuit altogether, but I also think having blocks of training with lower volume and exercise selection in general is a useful tool in making hypertrophy training feel more novel.
@BasementBodybuilding
2 жыл бұрын
As long as it’s within general hypertrophy guidelines, it’s ok to experiment with training variables. Not that it’s never ok to go outside the box, but it’s a myth that strength blocks increase hypertrophy.
@Guysean1234
2 жыл бұрын
@@BasementBodybuilding Yea, I don't think it does or even serves to potentiate more hypertrophy, but I think for many the mental aspect of training for hypertrophy is like the physical aspect of training for strength. The fatigue is there, but it's built from the tedium, and the slow burn of gradual changes in the mirror. Taking steps to make the process more enjoyable and sustainable is important. Some people don't have this issue but I know after 3 or 4 months of hard training I feel pretty good about swapping to lowbar and going wide on bench for a few weeks just to do something different before going back into normal training feeling fresh and excited.
@buffskeletonguy
2 жыл бұрын
As someone who's only a year and a half into consistent training, I'm really just trying things out and seeing what works for me. Strength blocks are definitely out of my reach right now and not something I need to worry about, regardless of my goals. Focusing on quality and consistency right now. Great info nonetheless.
@BasementBodybuilding
2 жыл бұрын
I appreciate that brotha.
@mastertrey4683
2 жыл бұрын
Wouldnt say that a strength block is out of your reach. Strength training is a smart idea for beginners
@mastersironmantarmstrong7148
2 жыл бұрын
I guess a lot of people still use strength blocks but I think the conjugate method makes them obsolete. Strength phase you are neither peaking for strength nor building hypertrophy. Conjugate method trains both peak strength and hypertrophy simultaneously year round. You mentioned a 1-5 rep range for strength block but that’s probably more like a power or peak block. Classic strength block would probably be more like 4-8 rep range.
@KurokamiNajimi
2 жыл бұрын
Yes I have no idea why strength blocks are still around with the existence of conjugate or even just the knowledge of balancing fatigue. You can max out the same lift every week, you just have to reduce volume on that variation accordingly. I think ppl have been brainwashed into seeing maxes as more fatiguing and dangerous than they actually are. And yes I recognize it gets worse the stronger you get but that’s also true of volume work. The way around building up excessive fatigue aside from harder variations is avoiding 100% effort maxes, avoiding 0 RIR grinders (0 RIR is just a 1 rep max under a lighter load after being fatigued from all the reps that came before it), and doing the highest amount of reps you can for volume. I think we’re brainwashed into thinking there’s something innately special about sticking to 10-12 reps instead of 20-30 (if we can tolerate it obviously you aren’t doing 3 sets of that on squats and deadlifts). When you add in variation to further reduce fatigue that’s just easy mode
@jamesstramer5186
2 жыл бұрын
Hey man! Great video as always. The powerlifting circlejerk needs to be constantly challenged. I'd like to ask your opinion on training for very busy people. I started a new job out of college and can now only train 30 mins a day in a home gym with only free weights. Would a high frequency approach work in this case as the workout duration is shorter?
@JayLach06
2 жыл бұрын
Have you tried supersets with opposing muscle groups? Such as bicep/triceps supersets? It could help you if time is an issue!
@BasementBodybuilding
2 жыл бұрын
High frequency 100%! Calculate how many hours a week you have to train, how many days a week to train, and pick your split accordingly. Giant sets and supersets are your friend. Try to pair lifts that don’t require any weight adjustment on the barbells or dumbbells, that’s time consuming too. Advanced techniques like rest pause are also great for limited time.
@jamesstramer5186
2 жыл бұрын
@@BasementBodybuilding Thanks man. That gave me some ideas for templates.
@jamesstramer5186
2 жыл бұрын
@@JayLach06 I am gonna try that. Even for compounds like dumbbell bench and weighted ring rows.
@roflsean6495
2 жыл бұрын
New Flannel who dis?
@BasementBodybuilding
2 жыл бұрын
New flannel same channel
@LeonGainsborough
2 жыл бұрын
This is a good mindset to never plateau
@BasementBodybuilding
2 жыл бұрын
Thanks man.
@naughtiousmaximus7853
2 жыл бұрын
thats such a nice flannel
@BasementBodybuilding
2 жыл бұрын
Thanks brotha. Had it for 2 years and just broke it out for the first time.
@abdullahtaher9335
Жыл бұрын
What was your 1RM poundages for the big 3 when you were powerlifting at 178? 1400 total is impressive 💪
@mastertrey4683
2 жыл бұрын
About heavy weights being more fatiguing it depends on the lift. On compounds I would usually agree especially if they load your spine. But think about a dropset. If you fail with 315 lbs, you can still rep 225. If you fail with 135, you sure as hell arent budging 225. So on an isolation movement theres definitely an argument that higher rep ranges to failure are more fatiguing. You ever do a set of 15 curls to all out failure then cant even come close to the same number of reps even after a long rest
@BasementBodybuilding
2 жыл бұрын
I’m referencing systemic fatigue here, what you’re talking about is local fatigue. You’re not wrong, they’re just different
@brianh1161
2 жыл бұрын
If one does some math about their own 5 rep versus 10 rep loads, using load x reps as the unit of work, you start to see how big of a difference there is in work accumulation between high and low reps over 3-4 sets. A person's reps-per-weight curve is not linear.
@KurokamiNajimi
2 жыл бұрын
That’s not exactly how it works though. According to current research a 3x5 0 RIR provides similar stimulation to a 3x10 0 RIR. And greater stimulation than a 3x10 3 RIR. This makes sense when you consider that higher reps are shown to build muscle if taken close to failure. I believe that higher reps is more volume for advanced lifters (the research saying they’re the same is on novice/intermediates, intermediates are often caused advanced from their training history rather than physique/hypertrophy related strength feats) but we have to recognize calculating volume isn’t that simple
@mastertrey4683
2 жыл бұрын
Tonnage to stimulus is absolutely not equal, if it were everyone would be repping 40% of 1rm for 30. There also isnt some magical cutoff point. What really makes your muscle grow is using fast twitch motor units. This is accomplished by using heavy weight, or using a light weight to failure. 40% of your 1rm for a set of 10 will do very little for hypertrophy
@brianh1161
2 жыл бұрын
@@mastertrey4683 Right, there's some optimal product of stimulus and work that equals max fatigue that can't seem to be agreed upon. 30 rep low effort sets don't get it done, and 1rm grinder sets don't get it done.
@brianh1161
2 жыл бұрын
@@KurokamiNajimi If everyone could come to agreement on what optimizes fatigue, these disagreements wouldn't exist. I use somewhat of a conjugate system on the main lifts, so I suppose I am a fence sitter.
@danieltait1765
2 жыл бұрын
Check out the new Renaissance Periodization video today. He mentioned a good bit of the same methods you have been saying.
@BasementBodybuilding
2 жыл бұрын
I swear he gets all his info from me. Lol thanks for the recommendation!
@HalfJapMarine
2 жыл бұрын
Any opinions on liftrunbang1 (Paul Carter) stating that 5-8 reps is better for hypertrophy because it causes less fatigue than high rep sets? Seems to run counter to a lot other top dogs but he seems pretty legit.
@fitu_jack5901
2 жыл бұрын
I don’t think the Deload example is a one to one ratio. 2 months of the year missed via Deload does not = 2 months of robust stimulus lost. If it’s facilitating sensitization to the training stimulus then I imagine all things end up relatively equal. This is not me speaking in the context of strength training blocks. Cuz strength training isn’t a muscle growth pursuit ultimately and should make up little to none of the training year for someone looking to “get big”. But I would potentially advocate for them in the same way as an option. As a tool to become sensitive to hypertrophy again. If someone thinks improving strength will automatically open up growth and is why they are not growing currently they are not thinking correctly. Which I think you nail very well. Ultimately I’d say. Nice strength block, why are you doing it? Also consider this. “The Genetic elite” can trash their musculature from far less “hard sets”, well those individuals seem to be further away from endurance based trainees. So maybe just maybe a strength block can manipulate your physiology a bit to make you more like that “genetic elite” version of yourself. This last point is admittedly more speculative but a fun thought I think.
@BasementBodybuilding
2 жыл бұрын
Nothing but facts here man. The deload one is definitely nuanced. If you need to deload frequently, your training is probably not designed for hypertrophy in the first place.
@absolutewanker9384
2 жыл бұрын
Realised this earlier this year. Wasted a decent bit of my bulk first but oh well.
@Keepin_The_Peace
2 жыл бұрын
Respectfully disagree. If you look at any elite natty they are all very strong in the basic compound lifts and cycle high volume moderate intensity and low volume high intensity. If you go from a 315 squat max to 405 squat max in a strength cycle with a caloric surplus then come back to do some higher rep work with 315 now doing it for sets of 6-10 reps you will have grown and now will continue to grow your legs.
@Anandfulness
Жыл бұрын
Why wouldn't you just get stronger in the 6-10 rep range? Or in the 10 to 20 rep range for that matter.
@arghhh40
2 жыл бұрын
Do you agree with Mike israetels stance that getting a pump is a proxy for muscle growth
@BasementBodybuilding
2 жыл бұрын
For the most part yeah. Obviously there are times you can get a pump and little growth and vice versa, but within general proper training it’s a good indicator.
@leltraco1983
2 жыл бұрын
Minecraft analogy about content for intermediate/advances lifters: noobie videos are like charcoal and iron ores, easy to find right, now to find diamond you have to mine to find them, congrats y'all, we find diamonds ⛏
@victorbigstone8178
Жыл бұрын
👍👍👍
@Soccasteve
2 жыл бұрын
If by "strength block" you mean just a short phase of training where you peak your strength then yeah this would be useless for hypertrophy because the increase in strength would be temporary and your general strength didn't actually improve. It would also be compounded by the fact that your exercise selection most likely took a hit as well and you were emphasizing less muscle growth overall. The example you used when talking about taking your dumbbell press from 60 to 70 pounds for sets of 10 after a strength block and how this wouldn't result in any muscle growth would probably never happen. Increasing your dumbbell press by 10 pounds a dumbbell for sets of 10 while having the same effort would definitely result in some sort of muscle gain. The only way this wouldn't result in muscle mass is if you were new to the movement and the strength increase some simply due to motor learning.
@KurokamiNajimi
2 жыл бұрын
It wouldn’t be a temporary increase on your volume work. If your body records you doing 100 for 10 reps then you can do 100 for 10 next week. Doesn’t matter if you don’t repeat the 1 RM that gave you that volume strength. The example he gave happens all the time, strength hypertrophy blocks are very popular
@Soccasteve
2 жыл бұрын
@@KurokamiNajimi I think I did a bad job of explaining. What I meant to say was if all you did was peak your strength this wouldn't actually result in you being able to dumbbell press for more reps. Dumbbell pressing for more reps across multiple setse would mean you gained muscle. This highlights the difference between strength peaking and increasing your base strength. Increasing your base strength is basically gaining muscle mass, your everyday strength, while peaking your strength is just a temporary display of strength that you can't maintain. I'm arguing that if you were able to increase your dumbbell pressing for reps across multiple sets then that couldn't be due to running a strength peaking block. Again, I don't know what BB considers to be a "strength block" but that 's what I think of. All good hypertrophy training involves increasing your base strength across many different exercises. If you're not increasing your base strength slowly over time then you're not building muscle. Plain and simple.
@KurokamiNajimi
2 жыл бұрын
@@Soccasteve Your dumbbell press for reps can go up from solely higher intensity reps
@Soccasteve
2 жыл бұрын
@@KurokamiNajimi Have you actually done this? Again, we're talking peaking vs. base building. You can't peak your way to a bigger base. Temporary performance is not real strength.
@KurokamiNajimi
2 жыл бұрын
@@Soccasteve If you recognize strength can increase without gaining muscle I’m not sure where the confusion is. The increase isn’t temporary, if you repeat a strength feat you keep it. In this case we’re repeating the strength number on volume. His argument isn’t about progression that doesn’t involve strength gains from higher intensity, it’s about counting the strength progression that does come from higher intensity as muscle gains. If you normally do 90 for 10 with dumbbells and then you say ok I’m gonna switch to doing only enough volume to maintain muscle and higher intensity reps your strength is gonna increase while gaining little to no muscle. If your dumbbell max is 130 instead of 120 your set of 10 is 97.5 now. I’ve seen Alec and Natural Hypertrophy preach this idea that progression in strength independent of muscle helps with hypertrophy, they think the weight itself causes more growth. Which makes no sense, all that matters is relative intensity. Heavier load is worse for growth in a sense bc it weakens your recovery. I do think higher intensity should be included but you can also get by just fine without it. Reason I like to include it is the same reason why we do sets of 5-10 on squats instead of 15-20. I apply that logic on a grander scale, it’s less fatiguing to do high intensity low volume than moderate intensity high volume. When you start the session with high intensity being pre fatigued makes up for the extra strength you gain
@platinumstorm2521
2 жыл бұрын
Do you think the main reason I haven't seen any noticeable muscle growth since the start of my bodybuilding journey (over a year now. 4-5 months of sticking to a poorly designed program I made, just trying to get better each day) is because I literally refuse to eat above caloric maintenance? Like, I look lean and yet I look fat (not jsut skinny fat) excess skin and stuff and it really screws with my body dysmorphia, so I just think I can recomp eventually, but yet my numbers are going down and I'm feeling burnt out. I've only really managed to get more weight on my squats, but thay could be down to skill development and or technique change. Can anyone relate?
@johnjohntv1195
2 жыл бұрын
Bro you need to eat. Eating more will _increase_ your metabolism; eating less will _slow_ it. Eat more, and do cardio.
@anthonyplaysbass
2 жыл бұрын
How are you going to grow if you don't fuel your body? Trying to maingain is a WASTE of time
@nickal3x
2 жыл бұрын
The answer is that you need to build more muscle to actually show through the fat and skin. You simply don't have muscle and wishing to build muscle from fat on your body is just dreaming. Eat more (300-400 extra kcal) to fuel your workouts and therefore increase your output in the gym (aka train hard and recover fast). After you gain muscle to actually pop then you cut. If you cut without a muscle base you will look anorexic (been there, done that, people thought I'm sick or something).
@indyfreeman7172
2 жыл бұрын
Muscle growth does come from volume, therefore if your pressing 10lbs more on each side for the same amount of reps your accumulating considerably more quality volume per set?
@KurokamiNajimi
2 жыл бұрын
Volume isn’t the weight for the lift it’s the intensity and most stimulus comes from the last 5 reps. Which is why if you did a set of 10 with 5 RIR you basically wasted your time. A 3x5 shows similar stimulation to a 3x10 in novice/intermediate lifters
@indyfreeman7172
2 жыл бұрын
@@KurokamiNajimi yea im aware of that when did i say anything about doing a set with 5 RIR that literally has nothing to do with what im saying, volume is weight times sets times reps, so if you increase your 10 rep max dumbell bench by 10 lbs on each dumbell (wich 0 rir cause its a max and thats what he was talking about in his video) you accumulate 20 more lbs of volume quality volume per rep, even if you only wanna count the 5 reps before failure its still much more quality volume per set, he argued that increasing your 10 rep max on a dumbell bench from 50s to 60s is a waste of time becuase what matters for hyperophy is accumulating quality volume and im explaining how increasing your dumbell bench will allow you too accumulate much more quality volume per set, noy hating or something im a fan of him what he said there just didnt make mufh sense to me unless i misunderstood something
@KurokamiNajimi
2 жыл бұрын
@@indyfreeman7172 It does have to do with it. Quality volume is relative intensity, not the actual weight for an exercise. 10 reps of 225 5 RIR is more than 5 reps of 150 0 RIR but the later is far more stimulating. You are correct that progression on an exercise is a sign of muscle gain if the strength doesn’t come from anything strength peaking related but his point is that it’s a waste of time to strength peak with the intent of it causing more muscle growth when the weight of an exercise doesn’t matter. This is something many don’t understand bc they’re led or influenced to believe progressive overload is solely about progressing in weight
@user-kp8tn3xl4x
2 жыл бұрын
The biggest guy at my gym has watermelon pecs and I mean massive with the upper chest shelf despite he's covered everytime. Puts even some pros to shame. All I watched was slow controlled TUT high rep failure volume and unilateral. I see guys lifting 400 pounds with a chest not even close to his. I started doing what he was doing. Let me tell you it's not easy. It's harder. His genentics allows that much volume. I figured I need volume but not high HIGH volume. My chest which is my weakest is now one od my best muscle groups. This is why I have learned to ignore the noise about what science says and what people say. Try it out first and THEN be the judge.
@KurokamiNajimi
2 жыл бұрын
Science does matter though it’s a tool to give you an idea to experiment with. Otherwise you just have people making stuff up and being dogmatic (this is a big problem in general especially outside these niche real naturals channels, ppl don’t want to learn they just want to be right). From what you describe the guy is probably just on gear. It’s not impossible but usually if you have someone who’s huge but significantly weaker despite repeating the lift(s) it’s someone on drugs whose muscles grew without needing to focus on taking sets close to failure. Or that you’re underestimating the difference in body fat %. Big difference between being big at 20% body fat vs big at 10% (usually the difference between most naturals and drug users). Look up anyone suspected or confirmed of being on drugs. Chris Bumstead, Mike Thurston, etc they all have bad relative strength. Could also be a little bit of leverage difference and of course individual strength genetics. The point is just not to lose sight of the fact you need to add weight to any lift you use consistently over time once you exceed the target rep range. I think ppl have issue with this due to undershooting how many reps they have in the tank. You could easily have 1-2 reps left even as an experienced lifter meaning you’re undergoing a stimulus weekly that you have long since surpassed. Perfect example of this is Will Tennyson’s last bench PR. He used the smith machine bench which made him more comfortable pushing failure safely and he broke a plateau he had been dealing with for a year in just a few months
@literallysweden
2 жыл бұрын
👍
@Wetterwet
2 жыл бұрын
Do you think lower volume, lower rep phases are good for re-sensitizing?
@BasementBodybuilding
2 жыл бұрын
Definitely depends. I’m not a huge believer in needing to “re sensitize” though.
@Wetterwet
2 жыл бұрын
@@BasementBodybuilding I value your opinion and appreciate your channel
@bigpicturegains
2 жыл бұрын
At first I was a bit in disagreement, but after hearing your reasoning, it makes sense. Good video 👍
@BasementBodybuilding
2 жыл бұрын
Thanks man, I guess that means I got my point across well. Really appreciate the feedback. Thanks for being humble and open minded!
@bigpicturegains
2 жыл бұрын
@@BasementBodybuilding You did well explaining, yes. And thanks, I am human, but do try to keep open to new ideas 🙏
@ChadAV69
2 жыл бұрын
Do you think it's worth it to try to gain muscle while also having 40lbs to lose?
@BasementBodybuilding
2 жыл бұрын
Probably yeah. If you try to build muscle, worst case you just maintain or lose a small amount. If you don’t try to build muscle, you’ll lose what you do have. It’s a broad question, but that is something to keep in mind
@ChadAV69
2 жыл бұрын
@@BasementBodybuilding Ok. Thanks. I have been maintaining my lifts for months and I just wish I could build some muscle while losing fat. It's boring just doing the same weights for months on end.
@naughtiousmaximus7853
2 жыл бұрын
@@ChadAV69 Switch to bodyweight work until you are ready to bulk.
@nomaderic
2 жыл бұрын
If you're a beginner yes. When I first started I was weak and overweight. I lost fat every week in a large deficit while building strength and muscle. Imo it's easier for someone like you because you have a whole lot of excess fat to lose, fat is fuel, use that fuel to build muscle.
@ChadAV69
2 жыл бұрын
@@nomaderic Am I a beginner? I larson press 60lbs DB's for 3x8 right now. Idk if that is beginner. I weigh 170lbs at 5'3.
@jam4831
2 жыл бұрын
Algoritmo 👌
@BasementBodybuilding
2 жыл бұрын
Thanks man
@fitoverforty
2 жыл бұрын
unsub... so sick of ppl being a prisoner of the moment. You've built a base lifting heavy. Hypertrophy ranges have worked well recently, so you've now found the truth. It's the variation that has been working. Even if one gets less hypertrophy during a strength cycle, the increased success as you move back into hypertrophy focus makes up for the lossed time. Almost every successful pro bodybuilder has impressive strength. Those that don't have less dense muscles. Lack that muscle maturity that looks so amazing. I lift heavy and get plenty hypertrophy from back off sets, accessory work and volumizing.
@BasementBodybuilding
2 жыл бұрын
👋
@naughtiousmaximus7853
2 жыл бұрын
He even said he got the most muscles when he trained purely for hypertrophy and you have video that confirms it. Most guys I know who are jacked unironically train bro splits, because even they align with goals of looking good. Stop spewing this powerlifting propaganda,its sickening.
@BasementBodybuilding
2 жыл бұрын
I’m not sure you’ve heard my full story/lifting journey, or watched this full video, but lifting heavy didn’t do shit more me. I was making great gains, like top tier natty gains, when I stated lifting. Getting into heavy strength work stalled my hypertrophy trophy gains. I went back to how I used to train and the gains continued.
@slackerm1
Жыл бұрын
@@naughtiousmaximus7853 the powerlifting bullshit has only taken off because of Instagram and everybody, even some 20 year old sarm goblin nobody on IG has a program To sell.
@ces4156
2 жыл бұрын
Man, some guys do the top set 6-8, back off-set 10-12 thing, its a solid program however some of these guys are "low" responders, doing 6 - 8 weekly sets and do NOT progress physique wise, yes, they get stronger... but not bigger
@mastertrey4683
2 жыл бұрын
If you dont progress physique wise doing that then your exertion is far too low. Or, there are other variables you need to check like recovery. Because that is a perfectly good way to train for hypertrophy, a heavier topset has merit as long as its not a triple or something
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