 First question from big country 92 when training for strength gains versus muscle gains What's the difference and how can you focus on one more than the other? Okay, so You can focus on one more than the other, but I want to say this. They are so closely connected That training exclusively for one is not going to both Both belong in each program. They do if your goal is strength training gains, right? You you shouldn't muscle size is connected to this how strong 100% how strong you are or training for strength builds muscle They're very very closely connected. Here's the big difference the big difference Besides rep ranges and all that stuff because we can get into that as well The biggest difference in my opinion is if you're training purely for strength You're probably gonna focus on the skill of strength. Yeah more than anything else in other words I want to be as strong as possible Let's be specific. I want to be as strong as possible in the squat That means I'm gonna practice the skill of squatting right because then you could sharpen up the technique You there's a lot of things that you can do to revisit to you know to allow you to lift more weight Because that's the only real goal like you want to be able to move the weight more effectively in the course That requires more strength, which then you end up building muscle But the the actual focus of it you could yeah, because it's just it's technique It's also the skill of how the muscles fire In you know perfectly for that particular lift. That's a lot of strength like you look at power lifters and they practice their lifts Constantly and just master the skill Well, I would say too that it's when when one is more of a goal the other So if it's more strength then you're you're just spending more time in that type of a phase Versus like a hypertrophy type training and when you're more focused on building muscle and the look Of your physique you're spending a little more time in hypertrophy than you are strength Like so, you know when I look at like bodybuilders for example Yeah, if there's a mistake that some of even the pros tend to make is they're so heavily focused on hypertrophy They don't get an they don't ever cycle in like a strength, but the good ones do the ones that really know what they're doing train a lot of hypertrophy But they Intermittently have strengths cycles that they they go in that those are some of your your best Bodybuilders know to do that where they have a a cycle of you know Four to six weeks that they run and they're training in the low rep range three to five repetitions because they know the importance But then they cycle back out and then they're staying more towards that eight to twelve rep range for a majority or the bulk of their programming and then the Reverse is true for strength training athlete not strength training athlete who's more heavily focused on strength They're going to spend a majority of their programming in that probably three to five rep range And then occasionally they're going to move they're going to move into the high Here's some of the similarities between training for strength and training for muscle and again remember they're very very closely Connected some of the similarities include a lot of the exercises the best strength exercises like squats and deadlifts and rows and Presses are also some of the best muscle gain exercises. Oh, this is where there's debate. They're also training They're also using Relatively heavy weight. That's very common. Although strength athletes like to train the lower rep ranges They both still train with resistance and the rep ranges aren't super super different, but now let's talk about the differences Let's get back to exercises trying to gain muscle you tend to utilize it more exercises That's really the big difference I would say if you're looking at yeah, someone just wanted strength and someone want to build muscle They're both going to squat But the guy wanted it or girl wanted to build muscles going to do other exercises on top of it They're looking for more variety more volume different angles Yeah, if you're a strength athlete, right? So you're a power lifter an Olympic lifter no one gives a shit how much you your reverse fly Mm-hmm, you know saying but if you're a bodybuilder that matters, right? If you're if you care about you know building and sculpting a physique and building a well-balanced muscle like the dealt Then you're going to be focused on an on reverse fly. So right that's right to me. That's really so although There is there is this this debate about People that are training for muscle that the best exercises aren't technically Squatting and deadlifting. This is an area where I think that we Disagree with some of the people that think that you know deadlifting like a bent over row versus like a deadlift Well, I just got tagged like a tag. I know you got tagged to you got tagged on it, right? They think the guy who's talking there's a handful of these guys The deadlift is not a back exercise It's working the hips and the glutes and the hamstrings and it's a Okay, a little rant here. This is my beef with Academia you guys do a shit job of communicating you really do you do a shitty job of it because yes That's technically true technically the prime movers of a deadlift or not The the lats or the rhomboids excuse me or the traps It's the glutes and the hamstrings and you know the so mainly lower body muscles. That's true But if you've been training people for a long time like I have or anybody else who's trained people for a long time You have them deadlift You notice a profound effect on the musculature of the back Which is why I consider a deadlift to be a phenomenal back exercise So although they're technically true all they just confuse a bunch of people and I have a bunch of people saying I'm not gonna deadlift because I'm already doing leg exercises and I want to do well You're also just assuming that the the concentric or eccentric portion of an exercise is the only and most important part of an exercise We talk about the benefits of isolation and you know, what is like one of the most heavy-loaded? Isolation isometric isometric excuse me isometric exercise that you could possibly do yeah, that's the one Yeah, I mean where else can you where else are you gonna do something? That's isometric That's 400 pounds, you know and and your back is what is holding that in that place You're a fool if you think that you're just not gonna get that kind of demand with any other You're a fool if you think that's not going to stimulate a ton of back growth and development from doing that Yeah, and it does we know we know this just through experience So here's another here's another difference strength athletes might do more sets of fewer Exercises whereas people focusing on building muscle might do less sets of more exercises So here's an example a strength workout might be you know five sets of bench press Whereas a muscle building workout might be three sets of bench press two sets of flies On an incline and one set of cable fly or something else. Yeah, right, right So just more variety different angles Rep ranges tend to be different building muscle people who want to build muscle I think you know they tend to spend more time in that eight to twelve over 15 rep range People wanting to build just strength will spend more time in the lower rep ranges And the truth is unless you are a bodybuilder or a powerlifter or Olympic lifter This really belongs in everybody's routine. There's value for everybody everybody no matter what even if you're like somebody who's like I care more about strength than I do muscle doesn't matter this both these phases and programming Belongs in your routine for max benefits the only people that I would say that should spend more time in one or the other Is somebody who's very sport specific whether it be bodybuilding or someone who is just a strength training athlete It's someone who is going to a powerlifting meet where they're only going to bench deadlifter squat Yeah, okay reverse flies don't belong that much into your speaking to the reverse fly I mean if you're thinking too of just being Corrective with it, right so like being able to address things like that that are like, you know deficiencies where I do need that support I need to develop those muscles to be able to you know hold my shoulder in place and to be able to track properly and not Create, you know impingements and things in the future Because I'm just like constantly just loading from one direction and so I'm building, you know these muscles like substantially But you know now you need to reinforce that and reinforce the joints and so going back into hypertrophy style phase like it helps to kind of address a lot Yeah, and and again, I'm like with Adam saying most people should train for both I've had athletes who I've trained who competed in Weight category type sports like jujitsu judo wrestling or boxing and they'll say to me I want to get a lot stronger But I don't want to gain any muscle because I have to stay in my weight class now I still train them in ways to make them stronger and build muscle It was just a function of our diet that prevented them from gaining lots of weight now Why is that important because I still want the loudest muscle-building signal so that you're lean and you have muscle So that we can preserve muscle through this process of getting you to you know meet your weight requirements So for most people The vast majority of you listening you should train for strength or strength classical strength training phases low reps Lots of sets of fewer exercises and the types of exercises that are that are the best for strength And you should also spend some time in that bodybuilding kind of style of training You bring up it actually another good point like the the CNS adaptation portion of this is a little bit different right so if you are if you're training for strength We're training where you are trying to generate the most output from your CNS versus training for muscle It's like more of a connection right and that's the skill component That really is the skill component like the more times you squat perfectly the better your central nervous system gets at Giving you the most ideal squat for maximum leverage maximum strength And it that's what that's what you're doing when you're going up And you're doing five or six sets of three reps of a squat and resting You know two minutes or whatever in between sets and just push it It's what you're doing you're training your the skill of squatting under heavy loads And you're gonna get you're right Adam that kind of adaptation versus I'm gonna go do more reps after three sets I'm doing my squats now. I'm doing leg press and lunges and leg curls and those other exercises getting a pump That's more of that muscle, but they both they both contribute You know and being mindful of your calorie intake. They'll definitely make a difference