The 3 Methods of Strength Training You Need to Know!


So you think bigger is stronger? Well, that may not
necessarily be the case. There are a lot of women,
there are a lot of light men that can deadlift exponential amounts, can squat exponential amounts, can bench press exponential amounts. How are they able to do this
with such a light body weight and such little muscle mass? Well, the trick is is that
it’s not all about muscle size. So the big question is
does bigger mean stronger? And at the top level it does. But in reality, for most of us, training does not create
a lot of muscle mass, because the first part of training is usually a neurological
change before a muscle change. So hypertrophy, i.e. muscle growth, only happens when you’re
training high volume. So it’s not always and
very rarely intensity. Intensity does create muscle mass, but mostly in the type two fibers, which are fast fiber,
which we have less of, which means that if you
train explosive and heavy your body is not going to
gain a ton of muscle mass. But if you’re doing sets
of 45 seconds to a minute, then your body is going to create muscle mass or hypertrophy. Now, there are three methods of training, and we always talk about does
bigger make you stronger? Well, in reality max effort,
or going super heavy, is a CNS builder. Dynamic effort training
is also a CNS builder. Most of the progression you’re
going to see from dynamics and heavy are going to be CNS changes, central nervous system changes. Your spinal cord changes. So basically the spark plug. What is the spark plug of your
brain to the muscle doing? It is being enhanced? That’s what happens in max
effort and dynamic effort. But down here, number
three, which is what most of us are comfortable
with, is the repetition or fatigue efforts method, submaximal, this is the one you use
to develop muscle mass. And the reason is these tend to be five seconds or less time under tension. By telling you to pick up a heavy squat or a deadlift or a bench press, if you can’t get it in
around five seconds, it’s probably not going to go. But that is a very short
set for a 10 or a 20 rep on, say, a leg curl, leg
extension, one of those things. So the time under tension
is what creates muscle mass. This is not enough time under tension in the CNS realm to
really create muscle mass. So for females, especially,
training max efforts and speed work is going to be a great way to be in really good
shape, put on quality, not overbearing, muscle tissue, and be able to get very,
very strong and athletic without putting on a lot of bulk. So max effort method and
dynamic effort method follow this basic physics equation. We all want force. M times A, we’ve all seen
this out of school hopefully. Max effort is the M. What does that mean? That means how much mass. If I ask you how much you bench press you’re going to give me a number. That is max effort method. You didn’t say how fast you moved it. You just said your max is 315
on the bench press, correct? But the acceleration side is
the dynamic effort method. Now, how fast did you
move a certain weight? So what that means is how
explosive did you move a certain weight that I give you? So the dynamic effort method is going to have a percentage base. So let’s say our max is 200 pounds. 200 pounds is our max. But to do dynamic effort method, we’re going to need somewhere
around 50% to do speed. That means that this can
only be a hundred pounds, because we need acceleration. 200 pounds, if it’s your
max, is not going to be fast. It’s going to be very slow and grinding. So the dynamic effort method
has a percentage rule. It’s telling us that it has to be within a certain percentage to be fast. We have a couple of really good questions. The one question is doesn’t it eventually come down to muscle size? And the answer is absolutely. But for most of us, we
never make the progress far enough to really need more
muscle mass to get stronger. For 90% of the population
that trains in the gym, in a normal gym, you’re going
to still be able to make massive strides with your CNS before you really need more muscle mass. Now, this is important if you want to stay at 125 pounds as a girl, or
you’re a wrestler as a guy. You can’t weigh over 165 or 180, or whatever your weight class may be. There is still tons and tons
of room for improvement. One aspect I like to utilize, one analogies I like to utilize is think about this like engines. If you got a 4-cylinder
and a naturally aspirated 4-cylinder that doesn’t have
turbos or superchargers, they’re around 200 horsepower now. A V-6 is around 300 horsepower now. And a V-8 is around 400 horsepower now. These are the normal engines of today that are naturally aspirated. But if I take a 4-cylinder and
I put a supercharger on it, I can get that thing up to
about 350 horsepower roughly. If I put turbos on it, 400. So we could make a 400-plus
horsepower 4-cylinder. Same holds true with a V-6. So let’s take this as a
V-4, as a 148 pound man, or a 120 pound girl. A V-6 average horsepower
is 300 naturally aspirated. If we put a supercharger or turbos on it we can bump it up way past a V-8. But if the big V-8, i.e.
the 250 to 300 pound man, decides he wants to train CNS and put a supercharger
or turbo on his muscles, good luck with a 4-cylinder or a V-6 trying to keep up with that. But the point is is that you can still be a small engine with a ton of power if your central nervous system is firing. Absolutely amazing. Your technique is amazing. And the ways that you train
are allowing your body to recover and regenerate
at the proper level and the proper range. These are the three methods
that we use to train. We can teach you how to get lean. We can teach you how to
stay small and strong. And we can teach you how
to get big and strong. All of them have some relativity and other of them don’t. We have to change those things. Make sure that you like us, subscribe, and keep in contact with
all the future videos that we’re going to do. We’re going to try to cover
as much of this as we can. Also, make sure that if you
have questions on this area to ask them below and
we’ll try to get to them as soon as we can.

24 Replies to “The 3 Methods of Strength Training You Need to Know!”

  1. All I can say is well explained awesome content and something to think about when I'm training thank you sir 💪👍 you just gained another subscriber

  2. You justed simplified a very common yet complex topic for intermediate lifters in 6 and a half mins. 👍🏽✊🏽

  3. Loved the video, my only comment is on your ref to engines. For strength a large engine is good, and will out perform smaller engines; however, it's important for people to realize that basic stuff like jogging/sprinting make a huge difference in the realm of athletics. I try to explain to people all the time why it's important to train for a purpose, not just to " get big".

  4. Yes a smaller guy can out lift a bigger guy . But take that small guy and make him bigger , he will get stronger

  5. isnt this bs? theres a study that shows that 3×10 vs 7×3 produces the same hypertrophy and the group that did 7×3 got greater strength gains. And for naturals theres plenty studies out there showing that muscle growth is correlated with strength gains

  6. If I'm using 85%-92% of my 1 rep max as my working sets, for anywhere from 1-3 reps, how many working sets should I do in total?

  7. Holyyyyy cow. I never understood the F=MA explanation of why the dynamic effort days are there… I just thought it was Louie Simmons thinking it worked because it was extra volume and just associated it with working (basically getting lucky and it working but thinking it worked for the wrong reasons). Now I understand, acceleration is one of the multipliers for force… going to be doing dynamic effort days instead of just volume days now.

  8. Pounds is a force measurement. Kilograms is a mass. 2.2 pounds = 1 kg only on planet earth.

    Also 4 cylinders rarely come in a V configuration, they’re most commonly an inline.

    But I’m nitpicking I get what you’re saying here buddy, great video 🍻

  9. mass index 165-180 #s WELL any bigger is considered to be Obese, becuse fat is also gained with muscle unless you use drugs for anyone passed 25 years old

  10. The mosg growth happens in type 2 fibers, even in hypertrophy training. To grow type 1, u need endurance training, or 20 reps and more.

  11. Hi, so you say that you can show us how to be small yet have strength and how to get big and have strength as well,do you have videos on this topic or we need to visit a site and get a personal program ? I am not sarcastic at all, i really wanna know how to achieve those goals. An answer would be highly appreciated!

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