Training For Strength vs Training For Size

[michaelketelaar]

what about doing powerlifting style training until you get to a strength level, and then filling out on the reps.

eg: 1-3 reps increasing weight until i can bench 100kg, then filling out to 8-10 reps on the 100kg

a reply would be greatly appreciated and thanks in advance.

[MrCranberry777]

thank you.i generally follow my personal heroes routine of 8x2 on the cleans,snatch,and clean and jerk.squats i generally stick with 5-10x3.john davis was a major proponet of said principles and was the first man to press 400 overhead.thank you for this oppurtunity,and good luck in your training.

[MrCranberry777]

they can be performed when reps are kept low[maximal power levels are generally seen in the 70-85%range].rep numbers in this range will rely overwhelningly on the phosphagen metabolism pathway-that is,they will use presently stored ATP and that replenishedimmediately from the breakdown of stored creatine phosphate.these stores are replenished primarily through oxidative metabolism during the period of rest following the effort.[assuming biologically normal metabolism status].

[MrCranberry777]

repettion numbers in the 1-3 rep range can generally be considered ideal for training strength,speed and power.strength gains are largely if not exclusively due to neurological adaptation[i.e. improved motor unit recruitment,intramuscular coordination,rate coding],through the heavy loading and high speed allowed with low reps.maximal loads do not allow maximal speed or power;those qualities are trained in this rep range with somewhat lighter weights and the neurological freshness with which they

[TheJakeWagner]

Hypertrophy happens in both. It wouldn't be right to say bodybuilders don't do low rep heavy weight once in a while and powerlifters don't do lighter weight higher reps once in a while. When I see olympic lifters they have big bodies, and so do bodybuilders. Body builders just tend to carry less body fat which exposes a greater physique. It is obvious that growth occurs either way. Get pumped, workout faster and lighter. Get strong, lift heavier rest longer.

DO BOTH

[KaeruthePaladin]

@TheJakeWagner

Alternating is the best if you've been lifting awhile.

I find that it's the form more than anything that is the biggest difference in training, you gotta pause at the end of reps do slow negatives and such for hypertrophy whereas powerlifting movements are more twitchy.

The sports are quite similiar actually, both athletes are muscular and strong. Just one more so than the other and vice versa

[danohrly]

@muzimuzi It's not that the 8-12 range is the ONLY way to build muscle, it just induces the optimum amount of hypertrophy (viz. that it's the way to most efficiently grow the muscle). Big weights, regardless of rep range, will put the body under stress.

[Shorty20122012]

I'm trying to understand exactly what this video is saying.

Is it saying that reps between 2-6 build strength, but not size, and that people that do lower reps are stronger than people that do higher reps (8-12 or 8-16)?

[Holstoman]

what about olympic lifters? they primarily stick to sets of 1-3, and rarely ever go over 5 reps and yet they are not bereft of muscle. Take the chinese as an example, lifters like Li Hongli and Lu Xiaojun look more muscular than 95% of todays gym goers, and yet I have been informed by one of their previous coaches that even for the bodybuilding exercises they did, they only performed 5 reps maximum.

[OTs03AS]

This is great advice, I've been doing 5-8 reps for a long time but I will now increase this

[samthemanzona]

Like I said before it docent matter, high rep low weight, high weight low rep, whatever is going to fatigue the muscle. Sure pushing heavier weight is going to put a lot more stress on joints and body and more reps is going to increase blood flow witch will help with recovery but seeing how everyone is different, my body may respond better with heavy weight then higher reps. Im more of a type two "fast twitch" muscle then type one. I do tend to change up reps, weight, exercise to shock my bod

[juanprc10]

In my opinion it is a matter of rep range more than anything, I mean super low reps (1-4) will not cause hypertrophy as optimally as the 6-12 range due to lack of TUT and other factors. But the focus on getting progressively stronger using that rep range should never be left behind. As a natural trainee, the only way I got muscle size gains was when I got stronger in a hypertrophy rep range. No other way around it, all the "pumping", volume won't get you anywhere if your lifts aren't going up.

[theconservativelib]

I don't know how serious you guys are about this video series, but I would really consider purchasing wireless lav mics. That's just my 2 cents. Otherwise thanks for the vids!

[5150316]

Lower reps such as 3 reps can result in muscle hypertrophy because of the stimulation of the fast twitch fibers. That being said, FT fibers are your bigger fibers and will grow the most so they should be targeted during training. incorporating techniques such as negatives in a 3 rep program will yield great gains in hypertrophy due to the myofibrillar trauma from negatives. Also hypertrophy will occur due to more motor units being recruited which will create greater potential for size.

[scottabelcoaching]

@5150316 That is patently UNTRUE and remains one of the biggest myths in the training industry. Check out all the studies and references in my book "The Abel Approach" or my MP3 "The Truth About Training" This is ewxactly the kind of "textbook myth" I am talking about.

[5150316]

@scottabelcoaching Fatigue is not a stimulus for hypertrophy for there is no proof that high reps works better than low reps. Everything i said is no myth physiologically it is proven that lower rep ranges with higher loads will force the nervous system to recruit more fibers to lift heavy weights do to the lack of myofillament contractile proteins within a fiber and once those fibers are recruited techniques like negatives and isolation movements with high weights will cause hypertrophy.

[scottabelcoaching]

@5150316 Check the references in my book as I mentioned mate, in particular the work by David Behm "Neuromuscular Implications and Applications for Resistance Training" - actually I could go on forever with relevant reseearch and I do in the two projects mentioned above. But your "perspective" remains the fundamental paradigm blindness stance of the training industry.

[5150316]

@scottabelcoaching What i'm saying is not even looked at or known in the training industry so you are wrong to say so. Hypertrophy is not even something that can be trained, it can only be optimized through technique such as low rest, negatives and isolation work. You are looking at it in one dimension in that your thinking low reps with long rests don't produce hypertrophy. If your change certain parameters you can induce hypertrophy with low reps.

[scottabelcoaching]

@5150316 Well I certainly agree with you there, that program design allows for more "inclusion" than "exclusion" depending on the trainee

[5150316]

@scottabelcoaching ,Thats all im saying. Yes you would be correct that low rep high rest traditional training methods produce very little hypertrophy. But say you take away traditional methods, instead of three minutes rest only take enough to allow for adequate atp recovery so more volume is done, incorporate negatives which causes greatest myofibrilar trauma and aswell as isolation exercises instead of compound exercises, all of that incorporated with low rep training would cause hypertrophy.

[scottabelcoaching]

@5150316 No, not really. You seem set on wanting to be "right" rather than even considering looking at the research I mentioned. So be it. I have 4 decades of results, research, and experience that speaks for itself in real-world representation. No worries. I have no interest in arguing the point further

[DJYC21215]

Nvm about the questions from my other questions this video confirms it. The reason i asked is because o weigh 131 but bench 280, and some of my friends were saying thats not healthy. I dont look strong because i dont train to look good i train for raw physical power.

[scottabelcoaching]

@DJYC21215 Well that definitely is powerful mate

[DeceitfulDestiny]

In light of that, I'll concede that it's possible to look average and be strong. Still, it's a matter of diet. Permit me to put forth one more viewpoint:

"When I was a young bodybuilder just starting out, I used to do a lot of powerlifting. Moreover, most of the really good bodybuilders I know have also been powerlifters. [Powerlifting] gives it a structure & quality that high-repetition, relatively light training alone does not provide." -Arnold Schwarzennegger

Arguably the best bodybuilder

[scottabelcoaching]

@DeceitfulDestiny Well if you read the "science" behind it all, you will have that will only work for select people. I suggest you read my book "The Abel Approach" or at least my two-part blog - 'The Chicken and the Egg Question Finally Answered" which goes into detail on all of this

[jimthehappymonkey1]

Strength training will still cause muscle gain. My mate trains exclusively for strength and has 18" arms.

[scottabelcoaching]

@jimthehappymonkey1 that doesn't prove a thing mate. Man, I wish people would do their homework !

[jimthehappymonkey1]

@scottabelcoaching well it sort of does, though, doesn't it. He doesn't train for size, yet his training has caused him to gain size, ergo, strength training will still cause your muscle mass and volume to increase, albeit more slowly. Rugby players are also generally pretty big. Forwards will train primarily for strength, but also size, so that's why they are bigger than the backs, who train exclusively for strength. They are generally still pretty big.

[DeceitfulDestiny]

No no no no nobody that can pull 600 is going to look like they've never been to the gym. Strength training and eating right will get you big--the disparity here is exaggerated. You just won't reach bodybuilding levels which most people don't want, tbh. Strength FIRST will allow you to segue into bodybuilding much easier than the other way around. Plus, you'll be struggling to progress for a long time if you just go all out into bodybuilding without a foundation

[scottabelcoaching]

@DeceitfulDestiny Well this is only partially true mate. You may want to read my stuff in the Abel Approach or my MP3 The Truth About Training, to go beyond mere "opinion" to what the research clearly shows. Moreover, you need to define strength, in real terms, as in limit strength, relative strength etc. All resistance training leads to strength, but not all strength training lead to development. Patently untrue

[DeceitfulDestiny]

@scottabelcoaching Yes, strength training is largely a CNS affair--you certainly don't need to gain mass to be stronger. Despite that, it'll only be true up to a point. Strength already has a definition "the ability to exert force on an object."

"Most exercise programs that claim to

improve muscle tone are actually lower-intensity hypertrophy

programs and are only moderately effective for improving

muscle tone. If "tone" is the goal, strength is the method. "

-Mark Rippetoe

[scottabelcoaching]

@DeceitfulDestiny I can pull just as many quotes from my book as well mate. I respect Mark, but his "version" of the science is not totally complete as with most strength-theorists. But i think we are not as far off in agreement as it seems

[slimjamie1991]

@DeceitfulDestiny I used to think that too, but I've noticed that a lot of guys who can lift a lot look average, and even sometimes look just plain awful. here is just one example of an average looking guy who pulls 600

/watch?v=lIgowGGcCgM

[DeceitfulDestiny]

@slimjamie1991 Alright, that is just damn impressive! You have indeed poked a hole in my statement. I'm sure that guy really specializes in Deadlift because that is an amazing ratio and the rest of him doesn't look developed (posterior chain probably looks strong). If he had eaten right he would definitely have blown up looking very muscular. However, since he is competing in weight classes it behooves him to stay light.

[GreenMove100]

I like the physique of the powerlifter on the left. He looks very very  asthetic.

[Krazydave9]

ok so can i get this right high weight low reps is for strength, lower weight and higher reps for mass? the only problem fore me is that im 16 and I dont want to build too much mass because i have a lot already but i would like as much strength as possible. I have been told that lifting close to maximum weight is bad for developing bodies! can you help me?

[scottabelcoaching]

@Krazydave9 Well nothing is all that simple but in general "yes" is the answer. I suggest you also read my book, "The Abel Approach" for more on all of this

[2moonsMaster]

@scottabelcoaching I am 17 years old and i push at bench press with 90 kg max,all the people at the gym are looking wierd at me cuz i don't look like one that can push that much,i have a lot of strength but i am not big in size of the body,thank you this is really helpful!If you can give me some tips for my age,i would be gratefull!(sry for bad english)

[scottabelcoaching]

@2moonsMaster Well congrats on your work thus far mate. My tips would be to get involved with a real program, and you can check out my website for some options. also, be patient. Don't buy into any hype that promises words like "fast" results or what not. The body does not adapt any faster now than it did 30 years ago. Your best gaining years are ahead of you. Just be consistent mate - and best of luck to you. And fi you can afford a coach, then you should get one

[keshav0312]

currently i'm doing Reg Park's 5x5 routine, deadlifts, squats, bench press, overhead press, rows for 5 reps each set. The logic is that muscle growth follows strength, and these exercises work the largest muscle groups simultaneously hench more testosterone.

[AaronPufahl]

Yes i beat my plateau, I got 160 10x, i could only get it up 9x for about a month, and it got lower continuously, but i beat it with there information, i may not bench super high but ive only been lifting for 5 months with no previous kind of working out what so ever, and my max was 135 and now it is 215, I weigh 180 and im 6 foot, I am proud of this since i have gone up 80lbs in almost half a year, but I kept going at it like you said I overcame the month long 210lbs bench plateau. Thank you.

[AaronPufahl]

now i benched 170 10x : )

[AaronPufahl]

Thank you for answering to my question.I was also wondering where I could find good workouts to beat bench plateau. I am not overtraining. I work out chest and tri's once a week. I always change up my workouts as well. I was also eating huge amounts of food and 90 percent of it was healthy. Yet I was stuck. I have only been working out for half a year and I got my bench from 135 to 200 in two months. In the last 3 months ive only got it up 10 lbs. Im wondering if I could speed it up.

[scottabelcoaching]

@AaronPufahl It's quite normal to hit plateus as you go along. And the further you go, the more of them you will hit. Overcoming them is NOT about workouts, but about "programming." People just do not seem to understand this. If things were as simple as a magic workout or magic exercise, then everyone would always have the results they seek

Just keep at it mate, its all part of the game

[AaronPufahl]

By programming do you mean the way my body works and solves and overcomes things? CanI learn more about the programming you talk about?

[scottabelcoaching]

@AaronPufahl Try reading my book, The Abel Approach or other of my products. Go over to my website for that

[ObscureBeast]

@AaronPufahl It's a mental thing, you may be stronger some days than others, but there comes the day where you throw on more weight and force yourself to lift it.

[AaronPufahl]

I also understand that there is no over night solution and everyone is different. Do I have to learn something about myself?

[slimjamie1991]

@scottabelcoaching in your opinion what are the most important components of programming if training for size? after training specifically for strength without seeing much improvement in physique I now want to shift in a new direction.

[scottabelcoaching]

@slimjamie1991 Well the first thing is to have an actual "program" most people do not. They think a collection of workouts is a program. Next is to "surf the curve" which is discussed in my book, 'The Abel Approach' and then also to be less oriented toward worshipping pounds lifted and start understand ranges and planes of motion

Check out my two-part article "The Chicken and the Egg Dilemma -Finally Answered" over on my Blog

[slimjamie1991]

@scottabelcoaching I actually did read those a couple of days ago, good stuff. I've increased my bench by 100 lbs in the past year and I still have no chest muscle so I learned the hard way (wasting time) that strength =/= size. thanks providing this info.

[scottabelcoaching]

@slimjamie1991 Give it time mate - unless you have advanced genetics (and I never did) this is a game of patience and long-term thinking

[AaronPufahl]

Dear Scott - If this is true then why does my bench numbers go up faster when i do higher reps. When i do lower reps it takes longer for my numbers to get higher plus i always plateau faster. Research is gold and grand but everyone is different so why do they mostly 99 percent of the time say lower reps because in me and my friends case higher reps make are bench always go up.

[scottabelcoaching]

@AaronPufahl Yes the same was true in my career as well Aaron. I always responded better to higher reps in both strength and development. This is explained in my book, The Abel Approach. And you can also look at research from David Behm, which is also referenced in my book

[santis142]

Scott if what you're saying is true then why do many top powerlifters often have huge muscles. I want to gain strength AND size but am unsure which rep range to focus on.

[scottabelcoaching]

@santis142 If you look at it over a broad range not many powerlifters have "huge muscles" as an aggregate. Againe, read the article I referred to earlier. As far as rep ranges, this is covered in my book, "The Abel Approach" regarding "surfing the curve" - Check it out. It will help you immensely. Also check out my current interview series with Coach Weiss as well on this Youtube channel

[santis142]

Dear Scott - for people like myself who train for aesthetics and functionality i.e. want both strength and size is it best to aim somewhere inbetween e.g. 5 reps or have one day for low reps and one day for high reps?

Thanks,

[scottabelcoaching]

@santis142 Good question and I would say the answer depends on the way the whole of the program is designed. If it is designed around being reps-based then for sure, something like that can work. But when you put functionality in there as well it can change a bit.

I suggest you check out my 'Whole Body Hypertrophy" video program, which kind of operates on that premise as well

[delcshimo]

everyone says bodybuilding is all show no go but look at how strong jay cutler ronnie coleman are...

[bluesman282]

@delcshimo that's because ronnie powerlifts. he's also in bodybuilding but he trains for strength also (low reps high intensity). watch his vids. i don't know who jay cutler is though. i'm guessing if he can lift alot he probably does the same thing.

[scottabelcoaching]

@delcshimo Boy you guys really miss the point. I suggest reading my two-part article over on my blog, in the archives. The first part is called "The Chicken and Egg Question Finally Answered" Everything you want to know is in those articles and referenced as well

[biglabrador]

Dear Scott - for mass building the importance of time under tension (TUT) is often stressed.How should it be understood- is a) TUT of each particular set or b) TUT over the whole workout for a particular muscle what counts? If a), then the duration of each set should be prolonged e.g. by slowing down the reps. If b) is correct, than one can perform the reps more dynamically but add additional sets (and hence volume and TUT) to improve the training effect. Which is the correct approach?

[scottabelcoaching]

@biglabrador Great question as i find this whole TUT thing to always be taken totally out of direct context, and usually by experts who are more "thinkers" than "doers" The answer both mate. But you never artifically slow down reps to produce fatigue. There are two relevant cadences, constant tension and explosiveness - when considering training for development. Start more with explosive emphasis and through the workout move graduallt to continuous tenstion - see The Abel Approach book as well

[biglabrador]

@scottabelcoachingThanks for reply, the more so as I have problems with the advice of slow execution (e.g. to avoid momentum), because:a) it forces one to use excessively light weights which compromises strength, b) this way one teaches the body (nervous system) to actually be slow, c) it is in my opinion an unnatural/artificial way of moving the weights resembling HIT approach (in real live one has to exert strength more dynamically). On your great clips Kevin trains rather dynamically,right?

[scottabelcoaching]

@biglabrador Yes indeed, while of course making sure leverage and momentum are either minimized or eliminated. Depends on the movement and its purpose within both the workout and the whole of the program. Programming is everything

[TheDrewpdog]

bigger muscles = more potential strength.

[salmon443]

What about 5 reps then?

[SamuelJoaodaSuica]

Can you answer a question of mine, please?

[angelicupstartt]

muscles dont count reps.

[LTMagic21]

@angelicupstartt but the tissue and their glycogen stores can feel and respond to the difference between 5 seconds or 1 rem. and 8 reps or 40 seconds.

[dudemoya]

@angelicupstartt +1

[demislasher]

Hello, to be clear, you're saying that even for a strongman you need at least 6 reps to stimulate proteine syntheses so you become stronger?

I have a friend who sometimes max 1-2 reps only on bench press, most ppl say it does not "do much" but what does it do then? Is it only for fun to test how much you can take? Because you use your muscles at least, but maybe you need at least 6 reps anyway even as explosive trainer?

[scottabelcoaching]

@demislasher Well the ultra low reps are training more for limit strength, a specific kind of strength. It has its uses for sure, but quite limited and can also wreak havoc on the joints over a long period

[TimpBizkit]

I'm intrigued by what you say about some of the strongest lifters appearing less muscular. I've heard about motor recruitment and more myofibrillar hypertrophy as opposed to sarcoplasmic, and more fast twitch fibers. Is there any durability advantage to bigger (bodybuilder) muscles as if you can get stronger without them, why would they grow son much if they're gonna be a weight burden compared to just strength training?

[scottabelcoaching]

@TimpBizkit Great question mate and the answer is it depends on the nature of activity someone is in. Being big and strong would be a good thing for say a linebacker or a full back. But not so much the size for say a gymnast. So it depends on the context of application and purpose, which is why program design is so important

[TimpBizkit]

I've heard something about big muscles being able to do more submaximal but heavy reps - i.e. take a power lifter and a bodybuilder both with a max bench of 250kg, except that the bodybuilder has bulkier looking muscle and the powerlifter lighter and more slender (assuming minimal fat on both athletes). Could the bodybuilder say, bash out more reps of a 200kg bench press despite having the same 1RM?

[scottabelcoaching]

@TimpBizkit That's a bit of a non-sequeter mate. Not sure about the powerlifter being lighter and more slender. There are just so many other variables involved here. The question has no answer in real terms, because in real terms the answer is both yes, and no, depending on the trainee, and how he trains, years experience, etc

[paulthecoolest]

@TimpBizkit I think he could in terms of volume ...the bodybuilder could possibly do more reps ..but at the same time ..He porobably did it for a lot longer than the strength trainer ..

ie If the strength trainer and bodybuilder started together .then offcourse strength trainer would havce a much higher 1 RM ..and offcourse could perform more reps on when they are given the same weights (which both thelifters can lift)...I am talking purely on a training basis excluding stff like nutrtion,genes>

[lllogical]

hey coach what then would be the benefits of low rep training? e.g. powerlifters train between 1-5 reps, also i heard that low reps promote the development of the IIb fast twitch fibers, is this a myth? Are powerlifter/sprinter stronger/faster b/c of a neurological adaptation to the high intensity stress or did they just develop more muscle as compensation? This is confusing, how can a powerlifter be small/strong but a sprinter be big/strong? Sorry for the long question.

[scottabelcoaching]

@lllogical You can develop strength without necessarily developing size, for sure. This is how weight class athletes train. How the two get mixed together is just industry paradigm blindness. But I can't solve this for you in a short post mate. You should check out my MP3 project, "The Truth About Training" You will learn a lot there and adress these questions as well.

[cvoelker2]

what about training for bothe one cycle training for strength, one cycle training for build

[scottabelcoaching]

@cvoelker2 Just depends on the design of the program. That is key

[MaaNonu123]

I go through strength and size cycles evenly, do I need more food when training for size than training for strength?

[scottabelcoaching]

@MaaNonu123 Well it is not so simple as your training goal only. A metabolic assessment would also be required and to see where you are at training-wise etc. You should look at the clip we did called "The Training Model" Or also my book, The Abel Approach

So, there is a little more to it than just that mate. Hope that helps a bit

[icedog141]

what would be the result if you did many reps with lighter weights, but also kept your calorie consumption down so as to not gain any additional mass?

[scottabelcoaching]

@icedog141 Well that is alwasy hard to say. Its not just about rep ranges, but about intensity, quality of program just how low the calories are etc. But too low of calories will not only prevent mass gains, but could burn muscle as well. And when that happens metabolism slows down to compensate

[rayman6160]

look at the movie i wanna look like that guy he only lift 4-6

[7randomfucks]

Hey and i was woundering about strengh and size... i currently do powerlifting and am 19 and am able to bench 160 kg and as i can do this do you think that if i put the strengh i have gained through powerlifting into doin mass and size training will it be easier and faster to gain size as i will be able to put more weight into my training as i wont to be both big and very strong...

[scottabelcoaching]

@7randomfucks Sounds to me like you are already way ahead of the game there mate, given your age and all. You sound like Coach Weiss that way. That would make you a good candidate to do a cross-section of both types of training

Good luck with it

[tiaandevilliers]

So if you train 6 reps for bench press and all other exercise and do 4 sets and go really heavy as much as possible, will that not be sufficient? would it be better to do 8 reps 10 reps or pyramiding or what would you suggest? perhaps a combination of the two?

[scottabelcoaching]

@tiaandevilliers Ican't explain every nuance in a short video clip. I've explained this stuff in detail in my book, The Abel Approach, as well as an MP3 download project called, "The Truth About Training" Check them out.

[breakbeatkid85]

If you were training with isostatic methods using 100%-150% weight. Using 1 rep holds under these studies hypertrophy is acheived more than using light weight more reps. But that is Pete Syscos Study also there is no clinical study that proves using a full range of motion repetiton is better then a partial repetition or holding for that matter!

[scottabelcoaching]

@breakbeatkid85 Are you kidding mate ! Do your homework. There is tons and tons of such research. Not sure why people make such claims without doing their homework. Ready my book, The Abel Approach, read David Behm's work, read Digbe Sale, and so many others.

But other than that, the real world dictates proper protocol. Muscles stretched with resistance through their entire intended range of motion, receive the most overload. Period.

But do whatever you want, always

[TheHardTruth101]

Wow scott, you were huge when you were competing. 5'9" 260-270. Wow. I can tell in these videos you were pretty huge because you have a nice physique now but wow! Nice videos by the way. Keep 'em coming, because I'm sure a speak for many when I say they are very informative and have cleared up a lot of misconceptions.

[scottabelcoaching]

@TheHardTruth101 Well we appreciate the comments thank you. You may also want to check out my Blog as well (The Fitness Industry Blog) Lots going on there as well

And we will for sure keep them coming

[CWA1982]

im a advanced lifter and have hit a plateau, i only train for hypertrophy but was told that by doing a few months of 3-6 rep strength training would help me break out of a plateau?.....ive always done 8-10 reps and sometimes i got a bit higher but have NEVER done low rep training.....my mate thinks it will help me put on some mass, what do u guys think?....doen my first strength workout today.....felt awesome am really tired, shocked mybody i think.

[scottabelcoaching]

@CWA1982 Wel it's hard to say from one workout mate. And I think the "advice" is steeped in what I call "paradigm blindness" (which I lecture about frequently) Now, staying at 8-10 reps is also a mistake. Most of our programs are designed around the concept of "surfing the curve" which is discussed in my book, The Abel Approach

But, try it for a while if you like, just beware the risk of injury is higher as well with that lower reps scheme. It wouldn't be my advice though

[scottabelcoaching]

@CWA1982 I agree with Scott, there is nothing magic about the 3-6 range for adding size but I think it is mistake to always train at 8-10. You will get more out of employing all rep ranges from 6-15 even 20-30 which works particularly well for legs for many people learn to surf that curve for the best result and the least injuries. Good luck!

Kevin Weiss

[Taurenspoon]

You guys sounded alittle defensive in this video. If they dont like your advice, fuckem. Every lifter has their own views, and every lifter thinks their way is better than others.

[scottabelcoaching]

@Taurenspoon No mate, not at all. But maybe just a little tired. Now into my 4th decade in this game, it's just a little tiring having to teach the same stuff decade after decade, not because the knowledge isn't there, but because hucksters want to make the matter more convoluted

But I appreciate the observation.

[bigtonutz]

these guys are great. thanks for teaching us stuff coach!!

[scottabelcoaching]

@bigtonutz Just glad you are paying attention mate. Good stuff. 

[weightliftingvlog]

is powerlifting not recomended for teenager or can we just jump into it? keep up the excellent work!

[scottabelcoaching]

@weightliftingvlog Power training is fine mate, and the actual power lifts moves are also fine. But very low rep execution is not needed is all, nor is it recommended; at least by me

[Dynamitarian]

Please cite the 2 references you are mentioning.

[scottabelcoaching]

@Dynamitarian You can find more than a few references in my MP3 "The Truth About Training" and also in my book, "The Abel Approach"

More than a few references to see andread

[drakejoseph25]

so more than ten reps to increase size but less than 6 or so to increase strength

[scottabelcoaching]

@drakejoseph25 We try to get away from this prescriptive type of "exact" numbers etc. That is one of the problems in the industry. Its more a matter of intensity than load though

Read my last two Blogs for more and deeper explanation

[neckandtie]

do you have a link in reference to "truth about training"?

[scottabelcoaching]

@neckandtie Just go to my homepage and look under "products" mate

[AdamHoule]

Great video guys.

[cristianorvf]

Congratulations for improving THE SOUND QUALITY !! cya.

[elitewarsaw]

I and my athletes utilize both. Solid programming hinges on the individual based on strengths and weaknesses as well as his or her goals. I utilize the method(s) that provide results based on various factors. I don't let the pendulum swing too far either way. The arguments like "heavy weight and low reps are better than light weight and high reps, or kettlebells are better than barbells" are ridiculous. They are all tools...just as volume, intensity and rest periods are tools. Use them all.

[vbknez]

What do you think about dorian yatess hit ?

[barthelfitness]

great info, while there are many ways to train, diet and just lead a healthy lifestyle there is a pretty big difference between strength training and hypertrophy training, its hard to achieve both optimally.