Do You Need To Get STRONGER To BUILD MORE MUSCLE? (MAYBE)
video description
Powerlifters are all about shifting as much weight as possible from point A to point B, and any hypertrophy that occurs (and there are PLENTY of PL-s that experience impressive hypertrophy), is a side effect while pursuing their goals.
The exact opposite is bodybuilding. Will you get stronger if you train for hypertrophy? Of course, but it-s a side effect.
Chasing ever increasing poundage-s has a cut off point, especially if you remain natural- the risk/reward ratio becomes negative, especially as you age and your joints and tendons show their mileage.
By utilising TUT and increasing intensity by reducing set recovery times, you can stimulate sarcoplasmic volumisation very effectively, whilst reducing risk of injury. This in turn leads to better consistency, which in turn leads to more adaption.
At 47, with 2 tendon re attachments, I-m nowhere near as strong as I was in my 20-s and early 30-s, but after a decade leaving my ego at the door and following a methodology similar to Ryan-s through necessity, I am bigger than I was at my strongest.
That is my empirical truth. Dismiss it and fap over T-Nation articles all you like, I-ll just smile and keep developing my physique the way my body responds best.
Date: 2022-04-22
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Comments and reviews: 9
Joshua
It seems like with building muscle through high-volume hypertrophy, I have to be MUCH more consistent than with increasing strength. I do like the methodology of going lighter, and I actually prefer those workouts. But for some reason when I focus on strength fundamental movements (bent rows, barbell clean-and-press, dumbbell chest press) with slow, gradual warm-ups, heavier weights, and longer rests, my muscle and strength seem to stick around much longer. I can work out twice per week and grow in both categories. Hypertrophy seems to demand 5-6 days per week. I'm not sure exactly why this is. My diet is consistent, sleep is consistent, strength has been continually improving since I started lifting with a few downward trends. Approaching 30 and have never been injured because I am very careful with mobility, form, and not pushing to the true limit/last rep on the heavier stuff. I am pretty lean and my legs are huge and incredibly strong compared to my upper body, so I like to pursue hypertrophy for leg workouts since it leaves me feeling great.
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It seems like with building muscle through high-volume hypertrophy, I have to be MUCH more consistent than with increasing strength. I do like the methodology of going lighter, and I actually prefer those workouts. But for some reason when I focus on strength fundamental movements (bent rows, barbell clean-and-press, dumbbell chest press) with slow, gradual warm-ups, heavier weights, and longer rests, my muscle and strength seem to stick around much longer. I can work out twice per week and grow in both categories. Hypertrophy seems to demand 5-6 days per week. I'm not sure exactly why this is. My diet is consistent, sleep is consistent, strength has been continually improving since I started lifting with a few downward trends. Approaching 30 and have never been injured because I am very careful with mobility, form, and not pushing to the true limit/last rep on the heavier stuff. I am pretty lean and my legs are huge and incredibly strong compared to my upper body, so I like to pursue hypertrophy for leg workouts since it leaves me feeling great.
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Jim
Ryan! Did my adulterous heifer of a cell phone tell you what I had just asked myself earlier this week? Either way, thank you! This is exactly what I-ve been struggling with for the last couple weeks. 47yo. Professional and pastor with not a lot of spare time, and certainly none to waste. Loving/hating your garage program! At first I respected you. Then I hit the drop set leg day- May any and all of your progeny be born toothless and naked. You were obviously scarred as child, probably by a bear. In all seriousness, this program is helping make m-m connections that I have never felt. Who knew there is actually a big, powerful muscle group on the back of your leg that actually does important stuff! And where did that posterior delt come from? Thank you, sir.
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Ryan! Did my adulterous heifer of a cell phone tell you what I had just asked myself earlier this week? Either way, thank you! This is exactly what I-ve been struggling with for the last couple weeks. 47yo. Professional and pastor with not a lot of spare time, and certainly none to waste. Loving/hating your garage program! At first I respected you. Then I hit the drop set leg day- May any and all of your progeny be born toothless and naked. You were obviously scarred as child, probably by a bear. In all seriousness, this program is helping make m-m connections that I have never felt. Who knew there is actually a big, powerful muscle group on the back of your leg that actually does important stuff! And where did that posterior delt come from? Thank you, sir.
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Andy
God damn dude! I gave the Dorian Yates -Blood and Guts- method a whirl like 6 months ago. After about 3 weeks of shitty form and a lot of wieght I shouldn't have been throwing around I was doing a set of tricep pull down and my left nut felt like someone was. smashing that shit with a spiked bat. yeah, that's it. Anyways, after I hot up off the floor I took a deep breath and tried one more set. The next three weeks were -rest weeks- and a round of antibiotics because I strained so hard I pushed urine into th epiditimis cord of my testicle. Moral of the story: light weight, high reps. it'll keep you out of the hospital and a you'll still be lifting when you 50.
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God damn dude! I gave the Dorian Yates -Blood and Guts- method a whirl like 6 months ago. After about 3 weeks of shitty form and a lot of wieght I shouldn't have been throwing around I was doing a set of tricep pull down and my left nut felt like someone was. smashing that shit with a spiked bat. yeah, that's it. Anyways, after I hot up off the floor I took a deep breath and tried one more set. The next three weeks were -rest weeks- and a round of antibiotics because I strained so hard I pushed urine into th epiditimis cord of my testicle. Moral of the story: light weight, high reps. it'll keep you out of the hospital and a you'll still be lifting when you 50.
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AnormalHickGamer
Ryan isn't wrong, but thats because focusing progressive overload SOLELY on adding more weight is not the right way to go. Adding more weights is only 1 way to overload. 1/2 reps, shorter rom, less rest, more reps, pulses, varied angles or using acessories, such as resistance bands while you squat, or doing pushups against bands. Squeezing every gain possible BEFORE switching to a higher weight with more -standard- technique. Then applying different progressive overload methods to the point where even benching with 1/2 reps, pausing top middle and bottom is incredibly easy for you. Then you're almost guaranteed to keep good form when going heavier
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Ryan isn't wrong, but thats because focusing progressive overload SOLELY on adding more weight is not the right way to go. Adding more weights is only 1 way to overload. 1/2 reps, shorter rom, less rest, more reps, pulses, varied angles or using acessories, such as resistance bands while you squat, or doing pushups against bands. Squeezing every gain possible BEFORE switching to a higher weight with more -standard- technique. Then applying different progressive overload methods to the point where even benching with 1/2 reps, pausing top middle and bottom is incredibly easy for you. Then you're almost guaranteed to keep good form when going heavier
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sport
Hi Ryan. love your gym programs as I purchased both of them but I would love to see you do these sets and reps you list in a unedited video. For example - 30 day gym program week 2 day 1 arms - all these sets and reps without a break. Please keep us Natty people in mind next time pls. I had to take a break as I couldn't do 320 bicep reps in 4 sets without a break. I don't even know if your juiced up self can pull these workouts off. Great job as always with these workouts but long sets and reps doesn't mean you make it impossible.
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Hi Ryan. love your gym programs as I purchased both of them but I would love to see you do these sets and reps you list in a unedited video. For example - 30 day gym program week 2 day 1 arms - all these sets and reps without a break. Please keep us Natty people in mind next time pls. I had to take a break as I couldn't do 320 bicep reps in 4 sets without a break. I don't even know if your juiced up self can pull these workouts off. Great job as always with these workouts but long sets and reps doesn't mean you make it impossible.
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tiphotisted
Intensity is the most constant thing to go by. If you-re lifting for hypertrophy you can get that by lifting lighter weights but they need to be taken to a certain intensity. Forget about your numbers too because those change over time. If you-re trying to constantly hit a number of reps per set you will sacrifice form and decrease the efficiency of the targeted muscles. You don-t know what number you can get to every workout. Instead focus on ways to get the most out of your sets, like drop sets or myo reps. Or hell both.
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Intensity is the most constant thing to go by. If you-re lifting for hypertrophy you can get that by lifting lighter weights but they need to be taken to a certain intensity. Forget about your numbers too because those change over time. If you-re trying to constantly hit a number of reps per set you will sacrifice form and decrease the efficiency of the targeted muscles. You don-t know what number you can get to every workout. Instead focus on ways to get the most out of your sets, like drop sets or myo reps. Or hell both.
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7gmeister
I do warm up sets but only in the beginning of my overall workout.
Like, you don-t need to do a warm up set for triceps and biceps once you-ve engaged the muscle you should be good to go.
I-m old and I-m still in the early stages but I seem to enjoy my work out and gain a connection like you said and I-m already seeing great results.
That being said, I-m a skinny tall guy so it-s probably going to take some time.
I don-t have access to a bench or a bar right now either. Just dumb bells and cables
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I do warm up sets but only in the beginning of my overall workout.
Like, you don-t need to do a warm up set for triceps and biceps once you-ve engaged the muscle you should be good to go.
I-m old and I-m still in the early stages but I seem to enjoy my work out and gain a connection like you said and I-m already seeing great results.
That being said, I-m a skinny tall guy so it-s probably going to take some time.
I don-t have access to a bench or a bar right now either. Just dumb bells and cables
reply
Just
Ryan, question for you and possibly some video content-. I have been watching your videos for about a year now and I-ve been doing a PPL split for the last year as well. I have made insane progress and gains but over the last month or so I have realized my body has been kinda failing on me during training. Any advice on taking some time off for recovery or dial back the intensity? I also use my scheduled PPL rest day to destroy my arms because I want some monster arms lol
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Ryan, question for you and possibly some video content-. I have been watching your videos for about a year now and I-ve been doing a PPL split for the last year as well. I have made insane progress and gains but over the last month or so I have realized my body has been kinda failing on me during training. Any advice on taking some time off for recovery or dial back the intensity? I also use my scheduled PPL rest day to destroy my arms because I want some monster arms lol
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Bryan
Just finished the garage program. I-ve alway believed compound workouts using high weight was the way to get big. Played football in high school and just couldn-t let that idea go. I have been in and out of the gym for the past ten years because of disappointing results. I can honestly say I wasn-t ready for this garage program but you convinced me. I am so glad I bought it AND completed it. Gonna take a week off and do it again! Thanks Ryan! 10/10 would recommend.
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Just finished the garage program. I-ve alway believed compound workouts using high weight was the way to get big. Played football in high school and just couldn-t let that idea go. I have been in and out of the gym for the past ten years because of disappointing results. I can honestly say I wasn-t ready for this garage program but you convinced me. I am so glad I bought it AND completed it. Gonna take a week off and do it again! Thanks Ryan! 10/10 would recommend.
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