 First question is from health coach Liz. What's the difference between strength training and hypertrophy training? Don't they boast both produce muscle mass? They do both produce muscle mass Resistance training done generally speaking. I know it's weird. Yeah done generally speaking with reps anywhere between one to 30 They're all pretty much gonna build muscle But when you get down to the specifics some rep ranges build more Strength in the low rep range others might build more stamina and endurance obviously the higher rep ranges Now if you do a short-term study and you try to compare rep ranges and you see you know Which one builds the most muscle you and they've done studies like this Typically they'll find that these kind of mid-range rep ranges build a little bit more muscle this 8 to 12 rep range tends to do that But here's the problem with that the problem with that is if you stay in that rep range for too long It actually stops working and then you build more muscle by switching out of it In fact some of the greatest muscle gains I've ever seen in clients We're taking people that always trained and the 8 to 12 rep range and then just move them out of it And then they see these huge, you know gains So I think it is important to understand the differences But don't get caught up in them realize that all of them if your goal is to build muscle and develop a balanced physique Then you should train in all of the rep ranges the only people that should stick Primarily in one but even then I'll recommend that they move out every once well or people who have to to compete in that particular rep range So if you're a power lifter, you're probably gonna spend most of your time in the lower rep ranges For example, if you're an athlete and you want to build strength endurance You might spend more of your time in the you know higher rep ranges But for the average person you want to play with all of them Well, I think you should have clarified first that the rep ranges for each one of those what represents them, right? So we're assuming that everybody knows that strength training is the you know One to kind of five rep range or one to six rep range and high hypertrophy is somewhere between eight to twelve rep range So that's the difference between the two of them is is is the rep ranges that we're talking about and Technically rest periods and tempo that can be in there like so there's a I forget where I came a quad came across this This like infographic that had like it was like a quadrant and you had like your strength training Up to your power strength hypertrophy and then endurance, right? So, you know and your your power is like in the under two under two reps So like the single rep and it's fast one one one Tempo so you're just working on explosive training that would be power and then strength Would technically be somewhere between the two and the six rep range and then your tempo is like a one two one type of tempo for that and longer rest periods and then you start going into the hypertrophy, which is you know eight to twelve rep range 90-second type of rest periods tempo being more like a two to two type of Tempo or a four to two and then you get into your endurance, which is like, you know over 15 rep Rep range and short to no rest periods. So that's really like and again Those are I mean, I think debating over all that like which one builds more muscle Yeah, is is pointless because no matter which category you fall under whether your strength training power training endurance training or hypertrophy training The key is to move in and out all if your main goal is to build muscle burn body fat Build a better physique all around from performance to how it looks everything It's it's most advantageous for you to move Through all of them and reap the benefits of of all of them now in those studies that prove that, you know That rep range was probably, you know, the best for building muscle Was that just mainly about like circumference and the size of muscle or we're actually talking about like actually Promoting more muscle fibers both. Yeah. Yeah They're talking about again in a short window. It's in a it's you're talking about a six to 12 weeks I mean, here's the bottom line The bottom line is all those rep ranges build muscle and they'll have different benefits And they're gonna build a lot of muscle if it's new if it's new for you If you haven't trained, you know, the if you look at all of our maps programs and we Target different avatars. So there's you know Maps programs for more bodybuilder oriented people maps programs for people who like to do Unconventional training for people who like to train more athletically and so on we have all these different programs But if you look at inside all of our programs all of them take you through all the different rep ranges No matter what your goal is no matter what because there's value in all of it one of the worst mistakes One of the big mistakes anybody can make When with their long-term training strategy is to stick with the same kind of programming for too long No matter how great your program and programming refers to Exercises sets reps rest periods essentially the structure and style of the workout If if you stay in a style for too long, it just stops working Doesn't matter how great it worked for you to begin with Everything works nothing works forever. The body's always trying to get more efficient and better at whatever you're doing And so that's just what happens. Totally. I mean when I so the first maps program created was maps on a bulk It's a very good general muscle builder Metabolism boost boosters great for strength and it starts with the phase one which is low reps And what's great about that and one of the reasons why I put that phase first when I first wrote that So I knew a lot of people would get the program who didn't who rarely trained in that in that phase That were used to training an 8 to 12 or 15 to 20 reps because that's what people tend to do So then they do the program get in that first thing and it will blow them away Right out the gates because it was a new stimulus. They never had trained Consistently in that rep range. That's by far one of the biggest mistakes long-term speaking is sticking Too long and one thing and getting caught up in this kind of stuff This is where data and studies can lead people wrong because the studies aren't wrong Yes, 8 to 12 reps in these, you know three month studies show that you'll build a little bit more Muscle size in 8 to 12 by the way, it's a little bit. It's not a huge difference. Okay It's not like double the muscle. It's a little bit of a difference, but they'll show that so what happens is people see that Like that's the one I'm gonna train in I'm never gonna train it never gonna leave and you're you end up missing out on so much More muscle and strength because of that. It's a big problem Well, the truth is both of them build muscle mass and both of them can also not build muscle mass, right? Right. So if whatever one year you've been doing for months and months and months if you've been sticking to that Consistently just simply switching to the other one is gonna build the most muscle. So just keep that in mind It's so funny too because as a when I first started working out and again, I train my clients so much better than myself This is I just thought I must have fallen for this at least three or four times if not more where I'd Move into a new style of training and I get great gains right out the gates, right? So like three four weeks. I'm like, oh my god, I'm building muscle. I'm getting stronger This is the key and then I would stick to it like hard-headed Lee until it was just Obvious that it stopped working for me And then I'd be like what I need to figure out what's going on there to read some article that says Oh, if you do 20 reps it it builds more muscle I try 20 reps and then of course it's gonna work and then I'd be like, oh, this is the key You know, this is the this is what I was missing and I stick to that for way too long Took me a long time to be like wait, maybe it's changing. Maybe that's the key Yeah, maybe the key is to move in and out of these different ranges