***** All things Fitness *****

[penguinz]

2022 getting and staying fit thread!

[penguinz]

Originally Posted by Bearcat

I guess that's a no, lol.

Lots of stuff on Google Scholar. I watched a YouTube video or two about this not too long ago. If I can find the one it was I'll pass it on.

[penguinz]

Originally Posted by PAChiefsGuy

Strength also sometimes simply comes from within and can't be teached (in the sense i am talking about at least).

The lifters I know who have the most strength to bodyweight often lift with a lot of intensity and are in general very passionate ppl.

100% Strength training is a skill.

[penguinz]

Originally Posted by Bearcat

I guess that's a no, lol.

Can you also expand on the second paragraph? First mention strength vs hypertrophy for muscle size. Second paragraph is about ROM.

Are these two separate questions?

[Bearcat]

Originally Posted by penguinz

Can you also expand on the second paragraph? First mention strength vs hypertrophy for muscle size. Second paragraph is about ROM.

Are these two separate questions?

Oh, probably should have elaborated, but there were videos going around recently where someone YouTube guys did a study on full ROM vs lengthened partials. Each person in the study lifted using full ROM with one arm and lengthened partials with the other, then they measured the difference in muscle size after like 8 weeks.

So, no specific question on that, was just thinking a strength training vs hypertrophy training study would almost need something like that where the same person is trying both (but then of course you get into systemic fatigue and of course compound movements where you can't exactly split your body in half).

Mostly just curious if any long term studies have been done where the outcome is "they gained 5% more mass training for hypertrophy" or whatever.

[penguinz]

Hmm I'll take a look and see if I can find anything.

[PAChiefsGuy]

Originally Posted by penguinz

100% Strength training is a skill.

There is evidence that a person's emotional state (anger) can allow them to lift heavier weights.

It's obviously something that you have to be careful of because you don't want it to affect your mental state too much. But if you can harness that anger in a positive way w weight lifting it can help.

[penguinz]

Originally Posted by PAChiefsGuy

There is evidence that a person's emotional state (anger) can allow them to lift heavier weights.

It's obviously something that you have to be careful of because you don't want it to affect your mental state too much. But if you can harness that anger in a positive way w weight lifting it can help.

There's a top level strongman that's like that. Evan Singleton. He gets so amped up he'll miss a lift that is well within his capability.

[PAChiefsGuy]

Originally Posted by penguinz

There's a top level strongman that's like that. Evan Singleton. He gets so amped up he'll miss a lift that is well within his capability.

That's not what I am talking about. Like I said using it the right way is key.

[DanT]

Originally Posted by BWillie

Oh nice! I'm running in the KC Marathon (just the 5k) as well. I ran my first 5k last week in the Martin City area. It was really fun. I think I have the running bug now. I just love to compete. That is an incredible resting heart beat. I don't even really know what mine is because it's so easy for it to fluctuate anytime you move. If I wear my watch when I sleep it will say it's in the 40's for sure but most of the time when I'm just sitting around I am 49-59.

This zone 2 training stuff appears to be very helpful and I bet I'm still running in zone 3 too much. I need to go to some place that will do my lactate threshold stuff and calculate my heart zones for me so I don't overtrain. That was my biggest issue when I started. Just need to run a ton of miles easy mainly so you don't get injured.

How many miles a week do you run? I'm going to work up to 20 and then get to 40 during the winter and really see how well I can do. The thing I like about running is I can absolutely suck at it but if I just put in the miles I will just beat people that don't run as often that are more talented lol

This past year, I have averaged about 33 miles a week, down from the 40+ I averaged each of the previous three years. I think my resting heart rate is so low because I had been so heavy before, so now my heart thinks it has an easy job.😂

[penguinz]

Originally Posted by PAChiefsGuy

That's not what I am talking about. Like I said using it the right way is key.

I was using it as an example of the intensity being a negative.

[penguinz]

Originally Posted by penguinz

I was using it as an example of the intensity being a negative.

Good example for your comment would be Eddie Hall when he pulled the 500kg deadlift.

He has himself hypnotized to be able to go to a head space where his wife and kids were trapped under a car and the only way to save them was for him to lift the car off.

He almost died from the lift.

[lewdog]

Originally Posted by penguinz

Hypertrophy builds mass. You get strength along with it but not full potential.

Strength training builds strength. You are training your CNS when strength training. When strength training you are in the low 1-5 rep range so there isn't the volume to cause the muscle tissue breakdown that is needed for muscle building.

I'm not disagreeing but how come all the big strength/strongman athletes have so much mass and mostly train for strength? Are they working in more hypertrophy work somewhere or is it that anyone benching 400lbs is gonna be big because they are strong?

[penguinz]

Originally Posted by lewdog

I'm not disagreeing but how come all the big strength/strongman athletes have so much mass and mostly train for strength? Are they working in more hypertrophy work somewhere or is it that anyone benching 400lbs is gonna be big because they are strong?

Strength training puts a massive load on your CNS. Especially spine loading movements such as deadlift and squats. Because of this the reps are much fewer (1-5), rest times much longer between sets (3-6 minutes) and more days rest needed to recover.

Because the volume is so low for these there isn't enough muscle breakdown and rebuilding to reach hypertrophy and build mass.

Because of the recovery limitations on the CNS most will have either full days of hypertrophy training with no strength training or they wil have their one or two main strength builders and the rest will be accessories that are run hypertrophic.

Just an example. This was my push day...

Axel Overhead Press: 4 working sets of 3 reps. 205lbs 5 minutes rest between sets (this was my strength training movement for the day)
The rest is all hypertrophy. 60-90 seconds rest:
Incline Dumbbell Press: 3x12 95lbs dumbbells
Cable Chest Flies: 4x15 100lbs each stack
Rope Tricep pushdowns: 3x12 200lbs each stack
Reverse grip straight bar pushdowns 3x12 200lbs each stack
Standing overhead skull crushers 4x10 95lb dumbbell

Each day is this same basic principle. One or two strength ecercises and then finish with hypertrophic accessories.

Then add in a day of event specific lifts... Atlas stones, sandbags, yoke, etc...

Short answer... They are big from genetics plus they still do a considerable amout of hypertrophy training.

[Marcellus]

Originally Posted by lewdog

I'm not disagreeing but how come all the big strength/strongman athletes have so much mass and mostly train for strength? Are they working in more hypertrophy work somewhere or is it that anyone benching 400lbs is gonna be big because they are strong?

Volume, its all about volume. You can strength train exclusively but if you do a huge volume of training which those guys do, you will add size with strength.

I'm sure diet is a huge role as well considering what those guys eat which is needed for the volume of training they do.

Most people don't spend 4-5 hours a day training so you have to decide which way you want to focus.

[penguinz]

Originally Posted by Marcellus

Volume, its all about volume. You can strength train exclusively but if you do a huge volume of training which those guys do, you will add size with strength.

I'm sure diet is a huge role as well considering what those guys eat which is needed for the volume of training they do.

Most people don't spend 4-5 hours a day training so you have to decide which way you want to focus.

The volume is actually considerably less for strength training. All the extra time in gym is resting 5+ minutes between sets vs bodybuilding where you are only resting 60-90s.

You also never go to failure during strength training if you are doing it corectly. You always want a couple reps left in the tank so you don't fry your CNS.