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[@RenaissancePeriodization] The Strength vs Size Training Mistakes Everyone Makes

· 6 min read
[@RenaissancePeriodization] Summarizer
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@RenaissancePeriodization - "The Strength vs Size Training Mistakes Everyone Makes"

Link: https://youtu.be/LD47bsiyQPM

Short Summary​

Number One Takeaway:

When training for hypertrophy, focus on maximizing muscle stimulation by prioritizing technique that creates the greatest tension, range of motion, and burn in the target muscle, rather than simply moving weight from point A to point B as efficiently as possible (as you would for strength training).

Executive Summary:

The video highlights key differences in approach between hypertrophy and strength training. While both benefit from training frequency and intensity, hypertrophy focuses on maximizing muscle stimulation through technique that emphasizes range of motion, tension, and burn in the target muscle, even if it means making the lift harder. Strength training, conversely, prioritizes efficient movement and spreading the load, focusing on moving the most weight with the least individual muscle strain.

Key Quotes​

Here are five quotes that represent valuable insights from the video transcript:

  1. "In strength training, you want to use the technique and mentality that lets you lift the most amount of weight. In hypertrophy training, you want to use the technique and the mentality...that hits the target muscle the hardest." - This highlights the fundamental difference in approach between the two training styles.

  2. "Strength training follows the path of least resistance with all of the muscles helping that could possibly help that lift. On the other hand, size training follows the path of most resistance for the target muscles and we're not worried about what other muscles are helping and ideally not a lot of them help. So that target muscle or muscles plural if it's two at a time that you're training have to be the ones bearing load which is exactly the opposite of what you want in strength training." - This encapsulates the core mechanical difference in execution.

  3. "Your core guide that you can take in with you for hypertrophy training is follow the deep muscle pain. If I'm doing flies and I have searing, pulling, tightening, radically expansive pain in my pecs with each rep, I'm probably doing the right thing." - This provides a practical, visceral cue for hypertrophy training, emphasizing the importance of targeting muscle sensation.

  4. "Every single rep, you are focusing on maximizing that range of motion, on hitting that target muscle, on maximizing that tension, and towards the latter reps, maximizing the burn as well. Absolutely. Each rep 100%. However, each set, as you stack these great reps and great reps and great reps on top of each other, keep in mind you have a goal." - Emphasizes the balance between mind-muscle connection and progressive overload in hypertrophy.

  5. "Not only does hypertrophy specific technique maximize growth overall, it can let you target muscles that otherwise would just kind of be skipped over and not get as much of a stimulus." - It notes a distinct advantage, that the targeted hypertrophy approach can lead to more balanced development.

Detailed Summary​

Okay, here is a detailed summary of the YouTube video transcript, focusing on the key topics, arguments, and information, excluding advertisements or sponsor mentions, presented in bullet points:

  • Core Difference in Training Goals:

    • Strength training: The goal is to move weight from point A to point B as efficiently as possible.
    • Hypertrophy training: The goal is to maximally stimulate the target muscle for growth.

  • Similarities Between Size and Strength Training:

    • Muscle cross-sectional area (size) is the biggest determinant of both size and strength. Larger muscle = stronger muscle (generally).
    • Both require training multiple times per week for the same muscle/movement.
    • Both require high intensity, training hard.

  • Differences in Training Approach (Exercise Selection):

    • Hypertrophy: Prioritize exercises that best target the specific muscle, regardless of weight or competition relevance (e.g., front foot elevated Smith machine lunge for glutes).
    • Strength: Prioritize exercises that are specific to the movements being trained for (e.g., deadlifts for deadlift strength).

  • Differences in Training Approach (Repetition Range):

    • Strength: 3-6 reps is optimal for building basic strength. 5-10 reps is the best hypertrophy range for strength application.
    • Hypertrophy: 5-30 reps close to failure are effective. Broader range than strength.

  • Differences in Training Approach (Volume):

    • Strength: Lower volume is optimal due to higher systemic fatigue. 5-15 sets per muscle/movement per week.
    • Hypertrophy: Higher volume is optimal. 10-30 sets per muscle group per week, 20-30 in specialized programs. Can be double the volume as strength training.

  • Mentality and Technique Differences:

    • Strength:
      • Goal: Make the lift as easy as possible with the weight being used.
      • Focus on athleticism, smoothness, and coordination to lift the most weight.
      • Follow the path of least resistance, involving as many muscles as possible.
      • Technique: Smallest range of motion at each joint. Avoid deep stretches.
    • Hypertrophy:
      • Goal: Make the lift as hard as possible on the target muscle with the weight being used.
      • Focus on stimulating the specific muscle.
      • Follow the path of most resistance for the target muscle.
      • Technique: Largest range of motion for the target muscle. Deep stretch under load.

  • Using the Mind-Muscle Connection for Hypertrophy:

    • Focus on maximum tension in the target muscle during the lift.
    • Focus on achieving a maximum burn in the target muscle at the end of the set.
    • Choose techniques that make the movement more difficult for the target muscle.

  • Practical Implications of Hypertrophy-Specific Technique:

    • Maximizes growth with lighter loads compared to strength training.
    • Reduces chronic wear and tear on joints.
    • Reduces acute injury risk.
    • Allows for higher recoverable training volume (more sets/reps).
    • Facilitates better targeting of muscles that are otherwise difficult to connect with.

  • Avoiding Pitfalls of Hypertrophy-Specific Technique:

    • Don't become so focused on the feeling that you neglect progressive overload.
    • Track sets, reps, and loads to ensure you're continually challenging the muscle.
    • Each rep should focus on maximizing range of motion, tension, and burn, but each set should aim to meet or exceed the target rep/weight goal.
    • If you can't hit the target without sacrificing technique, the set is over.

  • Final Key Guideline: Follow the Deep Muscle Pain:

    • Aim for deep, discomforting, stretching, pulling, and burning pain within the target muscle.
    • If an exercise feels more in other muscles (e.g., shoulders instead of pecs on flies), adjust the technique.
    • Where there is fire in the muscle, lean in.