 Ladies and gentlemen, the name is Salom Mike. 2K is on Instagram, 2K is on Twitter. Find me at Salom Mike, M-I-K-K-E. Two on Twitch, we're streaming almost every day, Monday through Friday, hours and hours of fun if you wanna come chill. Today, before we dig into it, be sure to give this thing a thumbs up. Today I wanna talk about why power lifters are more jacked than body builders. Wait, wait, wait! Before you go into the comments and troll out, saying you're so jacked and lean and cut and shreds life and you're not a power lifter, let's dig in why. I think that there's still a mask of too much old school, not science and not just good training happening in the general population for people that want to look good. People say they body build, although they don't compete and so we're gonna go off the basis that a power lifter is anyone that focuses on strength and a body builder is anyone that goal or focuses on trying to look good in the gym, not the competitive scene. I'm talking about the average lifter that has one of those goals in mind. And now why I think the average lifter, the average power lifter is more jacked than the average body builder is. As we all know, the leading factor to strength and hypertrophy muscle gain is progressive overload. Now, the most basic progressive, oh, what, what, what, what, what? The most basic form of progressive overload obviously is just lifting more weight. Last week, if I lifted 100 pounds, next week I wanna lift 105, then 110, 120. Now as we know, those things do run out. You can't just lift more weight every week. Our body does not adapt that quickly. So what do we do? We do three sets of five at 95, then we do four sets of five at 95, five sets of five at 95. And then maybe eventually we'll be able to do three sets or one set of five at 105 and we progress that way. Either more volume, more sets, more reps or more weight progressively again over time. We'll build the most amount of muscle volume, progressive overload with volume is the number one driver in hypertrophy and strength. Now, this old school thought still reigns supreme when you come to the regular gym and this popped in my head as I was looking around at the commercial gym I train at here and there. I'll go in there, I'll plug in, I'll get a little circuit, bodybuilding, hypertrophy workout for myself and I look around the gym and see what everybody's doing. There's a small crew in there that I could tell is following some type of program in squat bench, dead, the compound movements, overhead press, whatever it might be and I can tell they have a little bit more muscle on them. A lot of these people are in their 20s, maybe college kids. It's near a college campus here in Sacramento. And then I can see another crowd that similar age or varying ages, it almost doesn't matter that are just going with 10 pound dumbbells till they get a pump and leave the gym. Now there are other factors in muscle growth that do work, right? Tell them under tension, muscle damage, acute or local muscle damage, right? Like the pump may play a factor in the hypertrophy over time, but the germane driving factor is that progressive overload and volume and so many of these people aren't focusing on their nutrition to gain large amounts of muscle. We have to get that progressive overload as well as some type of calorie surplus. Even if it's small calorie surplus consistently over time rather than some of these people just aren't consistent outside of the gym with their sleep, hydration and food. Where a power lifter in my opinion when you're focused in on performance it's almost more of an ego thing where if you don't lift the right amount of weight weekly or more weight every month or every six months or every year you're not progressing and you're gonna focus in on those things to make sure you progress where the other people are almost just walking zombies in my opinion where they just go in try to get a pump and then do whatever they want outside of the gym not thinking about it because they're not as aware as perhaps a performance athlete. Now a lot of these are speculations. A lot of these are just my opinions and blanket statements, but I truly do believe that the average power lifter or the average strength athlete starts to Google and figure out where some of these programs are and all programs in a program for me means that there's there sets reps, there's progression, there's a scheme with an end goal not just random workouts that's a big difference that's another topic for another day in the fitness industry that's a pet peeve of mine a workout people writing workouts is not programming programming has progression and leads us to a goal. So I think the average power lifter is more likely to research or follow a program whereas another person just has a back day bicep day and all they do is try to annihilate or get a pump in those muscles get a couple sets, a couple reps so they feel fatigued and then leave the gym and that will end up spinning your wheels for years and years and years. How do I know I've been there? And as soon as I started being consistent with my nutrition, even if it's not as perfect it's just more consistent and having some kind of progressive overload programming over time with higher frequencies and higher volumes you get more gains. The other thing in power lifting at least people that have some knowledge and do some research of power lifting is the frequency as I just mentioned majority of power lifters will end up if they do proper research of any nature just a simple Google search you'll end up squatting two to three times a week deadlifting once or twice a week benching two to three times a week and that frequency again leads to protein synthesis and more volume, more progressive overload over time where kind of this old school train of thought is still used by the masses and it's not optimal for the majority of people is training a body part a week just one time a week you're doing arms once a week back once a week legs once a week and just trying to annihilate it or get a pump that protein synthesis and volume is much lower if you're doing even if you do 50 sets of squats or lunges on one day on Monday on leg day the dreaded leg day where you're dragging out the gym compared to power lifting where you're progressively overloading you're squatting three times a week and maybe you're doing five sets each day even if you're not doing accessories it's bigger movements they're more pure technique they're more pure power and they're doing more perfect reps each one of those sets rather than annihilating these muscle groups over here where things may be sloppy you may not be getting the best or optimal muscle activation now I've talked about in many of the video the main differences in proper bodybuilding or power lifting is really only exercise variation and bodybuilding you need to focus on every muscle group trying to make it symmetrical while still focusing in on volume and frequency and in power lifting you only really need three you need the squat bench and deadlift yes some variations may help yes some accessories some isolation exercises may help but you can be a very good powerlifter and literally just squat bench dead potentially and the frequency will be up but again progressive overload in both may lead to a separate looking physique another question that popped up in my head or in my feed recently on Instagram or Twitter I forgot is just how our programs at Kaizen or general programs will make your body look now there's no necessarily a program sets reps or exercise that will make your body look differently the only thing that will really make it look different is you can grow muscle you can shrink a muscle or the genetics will choose how that muscle looks the insertions, the bellies of the muscle all those things so an exercise or a program can't really choose how you're gonna look it's mostly gonna be your genetics again and then whether you grow muscle, burn fat or just lose muscle potentially depending on the exercise or your lifestyle overall just some random thoughts that popped in my head that I think basis and a lot of bodybuilders will say this too the top guys will say that a basis of powerlifting a basis of strength a basis of knowing how to squat bench deadlift overhead press bent over rows some of the basic big movements will help you long term to even go to the top levels of bodybuilding because then you can refine the movements and get into a preacher curl or if you can't overhead press and really build some shoulder strength some shoulder muscle a lateral raise isn't gonna put on that mass you need because the progressive overload you might be able to overhead press 185 pounds you're only gonna lateral press or lateral raise 20 pounds, 30 pounds so the progressive overload the stimulus on the muscle is gonna be much greater with a press again the basic compounds always are gonna do better especially for the natural lifter that's looking long term not only health wise but looking to be a better lifter and a performance athlete they both do mix well together the more strength you have the more volume you can handle the more muscle you will gain over time so moral of the story I don't care what your goals are your goals are your goals my goals are my goals you do you me do me but if you want to get better at whatever it is looks, athletics or strength of any nature progressive overload is the name of the game slowly building volume and strength over time I appreciate you guys if you like this type of video be sure to give this thing a thumbs up share with your friends or drop in new videos Tuesday, Thursday, Saturday, Sunday vlogs come in soon I got a deadlift competition coming soon maybe even daily videos coming soon we're on Twitch every single night silent mic, 2Ks, number two at the end someone stole my name I'm outta here guys, appreciate ya