 Good morning. Oh Let's con you west for those that don't know silent Mike ladies and gentlemen Back with another video today. We're talking about power lifting versus bodybuilding power lifting new evidence What the evidence-based community is saying what some of this data and science is saying and maybe We're a little old Mikey thinks and is saying and maybe we can teach you how to not only be your strongest But your biggest baddest self all kind of depend on your goals whether you want to build muscle get jacked or build strength They aren't necessarily the same So if you want to get involved stick around be sure to subscribe turn on notifications Please it helps every Monday and Wednesday brand new videos. I see that like 50% of y'all aren't subbed I also see that you know a lot of y'all aren't watching the videos So if you tweet this out, I'm gonna retweet you if you post it on Instagram, I'm gonna repost you You help me. I scratch your your back. You scratch my back. We build this thing together I appreciate all the support this year. We're going in first things first I'm the realest Everyone's saying Mike This is administrative work. We got to get out the way We're streaming right now probably 3 p.m. Pacific Star and Time Monday through Wednesday come kick it It is absolutely amazing on the Twitch community You get to ask me anything hang out and we literally just get to build community play games and talk shit But a couple things can come on all my mind everyone's saying Mike you live in, California Why are you wearing a beanie? Do you live in a freezer? There's no snow in sunny, California Why are you so cold in the gym? Ladies and gentlemen for those that don't know I don't know why I get pet peeve by a little bit of Just a little geography. I don't expect you to know where every single capital of every single state country provinces, but Just knowing generally that California is really fucking big fucking big Would be a good start San Diego is very close to Mexico, which is close to the equator Me I'm about nine hours north of that which is starting to head up towards Canada There's also these things called the Sierra Nevada's a very large mountain range that runs on the edge of California I am less than half an hour from the base of that I am in a valley so our summers get quite hot up here in northern, California, but we also have held the Winther Olympics in northern, California on top of that your boys chilling here from about 545 530 in the morning a.m. So the afternoon so it is a little bit chilly to I look real good in a beanie. Why are you complaining? Hopping into the video so strength and hypertrophy There's a lot of you know many arguments or many and some may say it's on semantics But the truth is that it does help build how we program or how we may train for Optimizing our muscle gain and we all know kind of a calorie surplus helps Adequate protein helps spread out throughout the day in consistency now it used to kind of be the nomer And I've probably been guilty of saying this to that volume is the main driver of both and I do think that volume is a main aspect of both still in terms of hypertrophy and or strength so power building if you will But I don't think it's the only factor and I think you can split up volume a million ways right 10 sets of 1 Slightly different than one set of 10, but what is shown and kind of is sitting around this thing of you know The the argument of building muscle is that the rep range maybe isn't as important as we used to think You know especially 80s 90s Everyone said we got a train in the 15 rep range to build muscle and the three rep range to build strength But the truth is in what I believe to be true And how I program all my hypertrophy and aesthetic building muscle is how close to failure we get which is also a term called Intensity, but I literally mean going towards failure. So the closer to failure on a movement or a muscle or body part you get The more stimulus we get for that hypertrophy, right? the other big difference in the power lifting versus body building conversation is exercise variation and exercise selection and power lifting you're going to have to use a barbell Even in strength, I would argue that a barbell is going to be your first tool You don't have to use it because strength is relative to the function you want to do right a football player might not be able to bench Munch, but that guy's very strong It will shove you 50 yards down the field in O linemen But a barbell allows you to load the most amount of weight properly That's why it's power lifting you do the three lifts that you can move the most amount of weight And if you come to me like Mike, I overhead more than I bench I don't care Johnny sit down in the back of class before I send you to the principal because that's probably because you don't bench Often or you bench like shit and you're the anomaly. You're not the majority So most people will squat bench dead more weight than they will any other lift again, but if building pecs Or is the number one goal or is the number one goal and Bench press doesn't feel good on your shoulders or maybe your tricep Or maybe you don't feel the activation in your chest You can build the nastiest physique in the world never touching a barbell. You can get close to failure train to failure on flies Machines dumb bells plate loaded cables Shit, maybe even push-ups Again the variation can vary depending on what feels best for you and what you can activate that muscle with best We're in powerlifting. We're going to have to squat bench dead and because of a lot of specificity What I highly recommend is you're going to have to do those competition variants the ones that work best for you heavy and often now Again, it goes for any body part. You don't have to deadlift to be the world's best bodybuilder. Can it build a lot of muscle? Yeah, I think the deadlift is a great tool to build a lot of muscle in a lot of areas But you don't necessarily have to now if we're trying to mix both That's when things maybe get a little bit hairy because we want to train heavy with high intensities in the 80 90 percent to build the skill and the stimulus and the motor recruitment to Get stronger in those movements and practice lifting heavy If you only handle 40 percent on your squat and you start to load up 90 a hundred percent Mentally and physically you're not going to be prepared for that, right? We want to train specifically. So practicing singles around RPE 8 or 9 fairly frequently is going to be a really good tool if your form is fairly good And I know I just said fairly a lot because I'm fairly certain that I'm correct What I tend to do if the power building and all of us I think even most power lifters know that accessories and building more muscle Tends to have more potential to be stronger. So building muscle not only for perhaps injury prevention But also just leverages and overall strength is a good option is I tend to get closer to failure on those Isolation or the smaller muscles, right the smaller muscles And isolation is gonna take less general fatigue and less CNS fatigue Even though you're going to failure Then if I was out if I was going to do a squat to failure doing a bicep or preacher curl at the end of a couple sessions a week I can get a lot of hypertrophic response to my biceps without Absolutely blowing my load and not be able to move around the next day Whereas if you're squatting to absolute failure multiple times a week chances are You're going to regress. You're gonna go backwards not only In how you feel but the weight you move and if strength is anything to you or performance, right? Strength athletes power lifters strongman weight lifters, but you're in a performance athlete And so that's gonna go backwards. So we have to make progress with those So we kind of front load our workouts our programming with exercises that truly matter to us in our performance Handling our PE 8 and 9 still getting adequate volume to get practice of the lift and build some hypertrophy, right? We don't have to go to absolute failure to build muscle. It just might be more optimal And then we'll kind of on the back load will get those smaller movements the accessories And train those a little bit closer to failure I think frequency is going to be very important for all lifts and all goals So if we can train our biceps to failure three times a week versus doing it once a week You're probably going to build more muscle if your sleep hydration and nutrition is all good The last piece with kind of the evidence base is how fatigue general CNS fatigue Accumulates and it used to be and still talked about in the powerlifting world that training too heavy too often burns that fatigue And your CNS is tired and burnt and everyone talking about but the what the data looks like it's showing us Is that actually training more reps more volume closer to failure actually burns you out more than training heavy? So singles doubles triples don't try to burn out your CNS or the general fatigue as bad Or as much or as long as if you are doing again squats sets of 10 15 close to failure deadlifts high reps bench High reps whatever exercise higher reps more volume will burn you out longer term And that's just kind of how I train you know I take kind of the Bulgarian ish method where they're handling a lot of specificity in the strength movements singles heavy very often And then I mix in whether you want to call it bodybuilding or more Russian style training where the Strength movements. I'm going a little bit higher sets lower reps still to practice that skill of being perfect Being a machine being a routine if you watched our past videos I talk a lot about that building the routine of the lift and then we start to get into sets of six eight 1214 with the more isolation exercise whether that be biceps triceps shoulders Even a little hamstring top off on a lower day or sprinkle throughout the week to bring up those quote-unquote weak points or build more muscles In in areas that we may lack from the big three I know that's a ton of info I just threw at you and how do you piece it together and the question the answer is it's very difficult And that's why good coaches are hard to come by and it takes a lot of experience and learning And that's why I've also said that I'm not the greatest at like teaching programming But I can break down one piece and give you a tool of that so that's something to consider when you program We talked about in the last video or a couple videos ago about variations and when to implement those So it also grab that and that's a piece in your toolbox and you accumulate all these tools You see your athlete or yourself or the situation you start to apply these tools as needed. Oh, here's a nail I need a hammer. Here's a screw. I need a screwdriver rather than just having one tool and trying to apply it to all situations They're all athletes That's it for me I'm going to start to jack up my power building as I've just kind of getting my base back here training two or three Times a week with the barbell mostly. I've done some accessories, but nothing crazy Now I'm splitting it up very similar to one of our power building programs at Kaizen Where I'm gonna hit my barbell days three times a week Squatting three times benching three times deadlifting twice and then on the off days I'm gonna try to come in get a little bit of shoulders back and biceps the volume will be low Frequency will be high two to three times a week But I'll just do one or two sets pretty close to failure try to bang it out and slowly progress in weight and volume over time So handling more weight in that bicep curl the volume Will allow me to progress and then also Getting more sets in throughout the week throughout the workout will allow me to progress over time I appreciate you. Hopefully you enjoyed it. Hopefully I catch you on twitch man. Come in say YouTube sent me I love to hang out love to get you guys and get to know you better And have some good times over there. So I appreciate your new podcast every Wednesday sign the mic Clothing coming through soon 3sb.co stay tuned or 3rd Street barbell on Instagram follow that for updates on the gym and Clothing I'm out of here