Training For STRENGTH vs HYPERTROPHY (BOTH)
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Date: 2025-08-02
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Comments and reviews: 20
TaylorNY02
This video hit the mark for me right in line with what I learned in Youth Protocol by Tessa. The book emphasizes that building true resilience isn’t about choosing one extreme; it’s about balancing strength, muscle, recovery, and consistency over time. After reading it, I shifted my routine to include heavy, low-rep compound lifts for strength (15 reps at 85100% 1RM) and also moderate-rep sets (812 reps at 6085%) for muscle growth. The result I feel stronger, more stable, and leaner without burning out. It's not about chasing a bodybuilder’s look or powerlifter numbers it’s about a holistic foundation. This video’s breakdown of programming reps, volume, and failure proximity made me feel like I found the missing puzzle piece to practice what the book teaches.
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This video hit the mark for me right in line with what I learned in Youth Protocol by Tessa. The book emphasizes that building true resilience isn’t about choosing one extreme; it’s about balancing strength, muscle, recovery, and consistency over time. After reading it, I shifted my routine to include heavy, low-rep compound lifts for strength (15 reps at 85100% 1RM) and also moderate-rep sets (812 reps at 6085%) for muscle growth. The result I feel stronger, more stable, and leaner without burning out. It's not about chasing a bodybuilder’s look or powerlifter numbers it’s about a holistic foundation. This video’s breakdown of programming reps, volume, and failure proximity made me feel like I found the missing puzzle piece to practice what the book teaches.
reply
retro_crasher
30 MIN LEFT FOREARM HYPERTROPHY PROGRAM WITH VISUALS WHEN. I want a full left forearm program, with details on how to grow my forearms for the ideal stroke during workout. I want to be literally yelling what Arnold Schwarzenegger described his pumps to feel like. Jokes aside, love your content, been using the previous upper lower program and am wanting to give the new one a try. I appreciate the variations on your exercises, as it has helped me drastically on mind muscle connection and as as a tall asian with bad genetics, I have been getting pretty good results. Once again, thanks for keeping me up and after it.
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30 MIN LEFT FOREARM HYPERTROPHY PROGRAM WITH VISUALS WHEN. I want a full left forearm program, with details on how to grow my forearms for the ideal stroke during workout. I want to be literally yelling what Arnold Schwarzenegger described his pumps to feel like. Jokes aside, love your content, been using the previous upper lower program and am wanting to give the new one a try. I appreciate the variations on your exercises, as it has helped me drastically on mind muscle connection and as as a tall asian with bad genetics, I have been getting pretty good results. Once again, thanks for keeping me up and after it.
reply
FatShadow56
Once a year (actually starting this tomorrow) for about 8 weeks I train Strength in a calorie deficit, I think more ppl should give it a shot. You have to go into it knowing size gain just arent going to happen (unless your on the sauce lol, but it definetly hit different. You have to fight a bit to get those strength gains and you dont get the benefit of the extra energy from food. I dont know if its a good idea at all, but I always feel great in the second half of the cycle. Like it may be the BEST I physically feel all year.
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Once a year (actually starting this tomorrow) for about 8 weeks I train Strength in a calorie deficit, I think more ppl should give it a shot. You have to go into it knowing size gain just arent going to happen (unless your on the sauce lol, but it definetly hit different. You have to fight a bit to get those strength gains and you dont get the benefit of the extra energy from food. I dont know if its a good idea at all, but I always feel great in the second half of the cycle. Like it may be the BEST I physically feel all year.
reply
MrSpwn
One of my favorite things to do is coach average people. the ones who just want to be a bit better than average and don't care about maximizing muscle or strength. My number 1 training philosophy for them is Powerbuilding. Yes, you won't be the next IPF world champion powerlifter, World's Strongest Man, or Mr. Olympia. but you'll get good size and good strength and be a lot healthier from it.
Powerbuilding is what everyone should be doing if they don't have a specific goal in either strength sports or powerlifting IMO
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One of my favorite things to do is coach average people. the ones who just want to be a bit better than average and don't care about maximizing muscle or strength. My number 1 training philosophy for them is Powerbuilding. Yes, you won't be the next IPF world champion powerlifter, World's Strongest Man, or Mr. Olympia. but you'll get good size and good strength and be a lot healthier from it.
Powerbuilding is what everyone should be doing if they don't have a specific goal in either strength sports or powerlifting IMO
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ryan_humiston
Maybe I dumb, well I am dumb, but I do Heavy, moderate, and light sets all in 1 workout. So for pull a, brief example Heavy pull-ups, (90lbs 3x5) moderate t-bar row 75lbs 3x10, light cable pulls 75lbs 3 x 30, (change wide grip to under grip to close grip after every 10 reps. Also, only high rep or superset the smaller muscle groups like bi, tri, and calfs. Works for me, and I'm pretty well rounded not only in the gym but just about any physical demanding thing in everyday life.
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Maybe I dumb, well I am dumb, but I do Heavy, moderate, and light sets all in 1 workout. So for pull a, brief example Heavy pull-ups, (90lbs 3x5) moderate t-bar row 75lbs 3x10, light cable pulls 75lbs 3 x 30, (change wide grip to under grip to close grip after every 10 reps. Also, only high rep or superset the smaller muscle groups like bi, tri, and calfs. Works for me, and I'm pretty well rounded not only in the gym but just about any physical demanding thing in everyday life.
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scott-hr3hd
I think cycling through periodization waves with a hypertrophy, hybrid hypertrophy and strength, strength and a testing week has worked for me. I started with Bromleys bullmastiff periodization schemes and now I adapted it to customize that idea for me. Now I’m both strong but look like a bodybuilder. That really was only attainable by maximizing my cardiovascular system with hiit, zone 2 and acclimatization.
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I think cycling through periodization waves with a hypertrophy, hybrid hypertrophy and strength, strength and a testing week has worked for me. I started with Bromleys bullmastiff periodization schemes and now I adapted it to customize that idea for me. Now I’m both strong but look like a bodybuilder. That really was only attainable by maximizing my cardiovascular system with hiit, zone 2 and acclimatization.
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DaleMintz
Took me years to realize that chasing PRs every week with trash form didn’t make me strong it just made me sore and inconsistent. Once I started training with hypertrophy principles but tracked progressive overload like a powerlifter, that’s when real growth AND strength finally showed up. This video nails that balance.
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Took me years to realize that chasing PRs every week with trash form didn’t make me strong it just made me sore and inconsistent. Once I started training with hypertrophy principles but tracked progressive overload like a powerlifter, that’s when real growth AND strength finally showed up. This video nails that balance.
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mrscreamer379
Surely it depends on where you are in your training. If you are a noob, volume and light is going to be just fine until you plateau. only then will you need to pile on the plates So its not a rule for one person and another for someone else. its how strong/big are you right now and how close to your max potential are you
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Surely it depends on where you are in your training. If you are a noob, volume and light is going to be just fine until you plateau. only then will you need to pile on the plates So its not a rule for one person and another for someone else. its how strong/big are you right now and how close to your max potential are you
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ben23232
This is why laborors like farmers and constructions workers are often in better shape than hardcore gym rats. Every new task is a different weight, lifted from a different angle. Some static, some dynamic. No work out is ever the same. You get the the ultimate variety and LOTS of time under tension throughout the day.
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This is why laborors like farmers and constructions workers are often in better shape than hardcore gym rats. Every new task is a different weight, lifted from a different angle. Some static, some dynamic. No work out is ever the same. You get the the ultimate variety and LOTS of time under tension throughout the day.
reply
boolinncoolin2188
Out of all science based lifters i consider u in the top, u answer the questions the ones with the slightly bigger platform skip over thank you for your hardworking n dedication to the research u do it is greatly appreciated and helpful, u are the clear answer in the world full of confusion n chaos
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Out of all science based lifters i consider u in the top, u answer the questions the ones with the slightly bigger platform skip over thank you for your hardworking n dedication to the research u do it is greatly appreciated and helpful, u are the clear answer in the world full of confusion n chaos
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campsteel7344
I hit legs so hard last night that I puked my guts up walking to my truck. Nothing like slightly digested cream of rice & an apple coming out of your nose! All from 4 heavy compounds & not enough rest between sets. You have to train both hypertrophy & strength to get the most gains.
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I hit legs so hard last night that I puked my guts up walking to my truck. Nothing like slightly digested cream of rice & an apple coming out of your nose! All from 4 heavy compounds & not enough rest between sets. You have to train both hypertrophy & strength to get the most gains.
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WJHandyDad
bottom line while studies are interesting they usually are not as helpful as a lot of influencers suggest because those influencers (and dare I say those conducting the studies too) often don't know how to interpret the data. Your videos are so entertaining and motivational!
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bottom line while studies are interesting they usually are not as helpful as a lot of influencers suggest because those influencers (and dare I say those conducting the studies too) often don't know how to interpret the data. Your videos are so entertaining and motivational!
reply
mattwarren5933
Just eat, lift, sleep, repeat. Do not half ass your workout. You know what I mean if you are the one half assing it. If your serious you will make gains if not keep looking for that magic video or supplement and wondering why you don't make progress.
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Just eat, lift, sleep, repeat. Do not half ass your workout. You know what I mean if you are the one half assing it. If your serious you will make gains if not keep looking for that magic video or supplement and wondering why you don't make progress.
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hueyyang10
I have never seen anyone do heavy ass sets of hack squats full to good ROM in the gym other than me, because they will test your mental fortitude. I AM GLAD Ryan is incorporating them as they are the most biggest reason for my big ass quads.
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I have never seen anyone do heavy ass sets of hack squats full to good ROM in the gym other than me, because they will test your mental fortitude. I AM GLAD Ryan is incorporating them as they are the most biggest reason for my big ass quads.
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markgauckwin4673
One thing none of these studies ever take into account, is can these individuals actually lift correctly, or are they just moving the weight. 2 very different outcomes. Just becasue the weight moves, doesnt mean its doing anything.
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One thing none of these studies ever take into account, is can these individuals actually lift correctly, or are they just moving the weight. 2 very different outcomes. Just becasue the weight moves, doesnt mean its doing anything.
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sraitama9412
It's MARIUSZ KURWA PUDZIANOWSKI!
Also I think volume matters so much, because some people just stopping before going to failure, thats why it making so big difference for people who don't lift often and aren't focused on it so hard
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It's MARIUSZ KURWA PUDZIANOWSKI!
Also I think volume matters so much, because some people just stopping before going to failure, thats why it making so big difference for people who don't lift often and aren't focused on it so hard
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tomasyanes6746
What are your thoughts on alternating rep ranges for STR and HYP on a per workout basis Example: Say on leg day, you want to train heavy/low rep on Squats, but then moderate to low weight/high reps on accessory movements.
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What are your thoughts on alternating rep ranges for STR and HYP on a per workout basis Example: Say on leg day, you want to train heavy/low rep on Squats, but then moderate to low weight/high reps on accessory movements.
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jimloth6091
Love the content - your 5 year old brachialis workout helped me out today. I'm 70 and started lifting 2 years ago - would you ever consider a video or two for modifications over 60 lifters might have to make Thanks!
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Love the content - your 5 year old brachialis workout helped me out today. I'm 70 and started lifting 2 years ago - would you ever consider a video or two for modifications over 60 lifters might have to make Thanks!
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HanzDeez
I was doing 6-10 reps for most exercises and saw decent gains. I switched a couple weeks ago to high rep, 25-30. The results have been excellent. My body definitely performs better with the higher rep, lower weight.
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I was doing 6-10 reps for most exercises and saw decent gains. I switched a couple weeks ago to high rep, 25-30. The results have been excellent. My body definitely performs better with the higher rep, lower weight.
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werefed8613
I like your videos. I’ve been trng for 30 plus years and have made some tweaks watching your videos that have worked for me. there’s a lot of crap on the internet, but some of your advice is good advice.
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I like your videos. I’ve been trng for 30 plus years and have made some tweaks watching your videos that have worked for me. there’s a lot of crap on the internet, but some of your advice is good advice.
reply
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