Official Strength Debates
@StrengthDebates • 51,943 subscribers
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The Number 1 Thing That Changed My Physique the Most Switching to barbells and free weights from machines and cables I didn’t always train the way I train now and the way I promote for hypertrophy I was forced to change, and I learned that it was the number 1 thing that would change my physique the most and I’m glad it happened. For me I figured out the how before I learned the why. I spent many years coaching athletes, and teaching coaches these concepts and methods
Official Strength Debates44,234 次观看 • 16 天前
People always ask me how I’m so good at pull ups given I’m 280+ pounds. My simple answer is bc I started treating them and training them just like my barbell strength exercises. Here are 3 variations to improve muscle density and strength The key IMO got real density should start at training muscles at end range. There are 3 approaches that I use and that I program for others. First, you’ll see a traditional rep. The important thing is the rep is using full range of motion. The traditional rep allows me to utilize the stretch shortening cycle to improve my elastic strength. Next, you’ll see me using Deadhang Pull Ups. Think of this like a paused rep on bench or squat. You are eliminating the stretch shortening cycle and improving rate of force development WHILE your feet are suspended and the lats are fully loaded and have tension. This is a key distinction from the 3rd approach Power Pull Up. This is the same idea the I use on the Power Row, or some may be more familiar with the Pendlay Row. The difference you will see is I’m standing on a pad. This allows me to pause at the bottom BUT my lats are lengthened but UNLOADED. There’s no weight or tension when I start and initiate my pull up. You’ll even see I remove my fingers completely got each rep Using the all together in an intelligent program that organizes stress and variation appropriately is the key to maxing your pull up potential.
Official Strength Debates31,723 次观看 • 16 天前
3 minutes that might not change your mind, but it will make you question if you’re being told the whole truth A lot of elites are word smiths. They know how to present data and ideas in a way that is technically not wrong which is much different than being right For me it comes down to how can I get the most motor recruitment and the least fatigue. All roads lead to low rep sets 3x8 has some motor recruitment and a lot of fatigue 8x3 has a lot of motor recruitment and minimum fatigue LOW REP SETS!
Official Strength Debates20,866 次观看 • 15 天前
I’ve been obsessed with pull ups for a decade now. I train pull ups just as I do my squat, bench and deadlift. Pull ups are a primary strength exercise I train them with low rep sets using bands, chains, and other unique loading options specifically with an EZ curl bar on the feet I use at least 4-5 alternative grip variations just like I train 4-5 squat, bench and deadlift variations If you want a big back, and arms BTW, make sure you’re training pull ups Be on the lookout for my pull up guide in the very near future
Official Strength Debates66,159 次观看 • 1 个月前
I played in the SEC and never heard of a Single arm DB Bench until 3 years after my playing days Still mad about it If you’re an athlete prioritizing strength, size speed as well as mobility and movement I can’t imagine why this wouldn’t be a constant in your program
Official Strength Debates126,572 次观看 • 5 个月前
People always ask me how I’m so good at pull ups given I’m 280+ pounds. My simple answer is bc I started treating them and training them just like my barbell strength exercises. Here are 3 variations to improve muscle density and strength The key IMO got real density should start at training muscles at end range. There are 3 approaches that I use and that I program for others. First, you’ll see a traditional rep. The important thing is the rep is using full range of motion. The traditional rep allows me to utilize the stretch shortening cycle to improve my elastic strength. Next, you’ll see me using Deadhang Pull Ups. Think of this like a paused rep on bench or squat. You are eliminating the stretch shortening cycle and improving rate of force development WHILE your feet are suspended and the lats are fully loaded and have tension. This is a key distinction from the 3rd approach Power Pull Up. This is the same idea the I use on the Power Row, or some may be more familiar with the Pendlay Row. The difference you will see is I’m standing on a pad. This allows me to pause at the bottom BUT my lats are lengthened but UNLOADED. There’s no weight or tension when I start and initiate my pull up. You’ll even see I remove my fingers completely got each rep Using the all together in an intelligent program that organizes stress and variation appropriately is the key to maxing your pull up potential.
Official Strength Debates91,696 次观看 • 4 个月前
Believe it or not, there’s a very good possibility you’re views on hypertrophy are very limited and they are being controlled by misleading studies and other people who may not fully understand or offer alternative ideas Most people feel comfortable and confidnet to repeat and regurgitate things that most people already agree with. They know they won’t be challenged and they know the popular opinion is on their side. Unfortunately for me, I strongly disagree with a lot of mainstream thinking on the topic and I like to provide as much logic to my success as possible. My definition of a hypertrophy rep is simple, any rep that is completed with full effort resulting in a bar or dumbbell speed between .75 and .5 m/s. You are simply using enough weight to allow you to use high levels of repeated effort. Multiply this over 18-36 total reps and you will gain a lot of size and muscle mass that lasts
Official Strength Debates15,297 次观看 • 19 天前
I’ve been obsessed with pull ups for a decade now. I train pull ups just as I do my squat, bench and deadlift. Pull ups are a primary strength exercise I train them with low rep sets using bands, chains, and other unique loading options specifically with an EZ curl bar on the feet I use at least 4-5 alternative grip variations just like I train 4-5 squat, bench and deadlift variations If you want a big back, and arms BTW, make sure you’re training pull ups Be on the lookout for my pull up guide in the very near future
Official Strength Debates73,361 次观看 • 4 个月前
You can trick your body to lift more than you normally can Because of this, I do it every session on my personal training, which I’ve shared through my Super Set program. It’s called Post Action Potentiation (PAP) and it’s a temporary state where your muscles and nervous system are activated and operated in a heightened state It’s all about ramping up to reach this state and I use 3 steps to get there. Stage 1: bodybuilding exercises, low effort and longer durations. Think bicep curls, reverse flys sets of 12-20. Perfect for the first exercise/set scheme of the day. But it’s not enough to get to that true state of potentiation. We need more. Stage 2: You’ve got some blood flowing, you’re warm up and starting your primary exercise of the day like bench press. Your warm up sets are ramping up with low to moderate weight paired with high effort. This starts really recruiting those bigger stronger type II motor units. Remember you don’t need the reps near failure to recruit type II motor units, you just need effort. Stage 2 is great but we can go even deeper Stage 3: These are the working sets. You are pairing heavier weight with high effort. The magic is doing it without taking on fatigue. My programming and coaching notes guide you. Each set sets you up for the next, allowing you to end on a max set of some kind. Then every exercise and set after that you’re able to lift more than normal. You’ve reached this state of potentiation and you ride the wave down Super Sets uses 2 more secondary strength exercises followed by single joint bodybuilding exercises. We squeeze the juice completely The training split for Super Sets is one muscle group per day, you can run it 4-7 times per week.
Official Strength Debates12,191 次观看 • 17 天前
Training yields different types of stimulus. Different types come with different costs I often say that Low Rep Hypertrophy Sets yield less fatigue. So in this video I break down why In the case of muscle damage vs neural fatigue, you are able to recover faster from neural fatigue than you are from muscle damage Let me know what you think in the comments
Official Strength Debates21,754 次观看 • 1 个月前
If you chase strength and power You will find “technique” If you get obsessed with being strong and moving more weight, you will self organize in your body will find the most efficient ways to create the most force Ironically, people say when you do a dumbbell row it’s not like you’re starting a lawnmower but that’s exactly the cue I use and internalize to create more force. Here is a tip I give people, especially if they are new to heavy dumbbell rowing. 1. The weight needs to come off the ground with your arms straight. You do this with a slight rise and a slight rotation and then you drive the elbow and finish with a closed elbow. This ensures tension through the longest range of motion specifically the tension at end range from the beginning.
Official Strength Debates49,618 次观看 • 3 个月前