Official Strength Debates

Heavier weight and lower reps vs lighter weights and higher reps People will tell you the studies say they build similar muscle What exactly are in those studies?? I broke it down for you The breakdown includes 23 studies on this topic Free download below 👇🏼

For your compound exercises, ask yourself why do sets of 10? If the last reps near failure matter most, wouldn’t it make more sense to skip the first 7 reps and only do reps that “matter most” Good news it is as simple as adding load and starting the set near failure. Better news, “near failure” isn’t even necessary. You’re using junk volume that leads to a bunch of un needed fatigue which has led at lot of y’all to believe doing more than 2 sets are “diminishing returns” The bottom line, people are pushing reps near failure to recruit the high threshold motor units and your bigger stronger muscle fibers. What they don’t tell you is you can recruit those same fibers simply using high effort. A max vertical jump for example, and sprinting will both recruit those magical muscle fibers. But they are too fast for hypertrophy. You want the speeds to slow down without sacrificing your effort. So you add load…simply apply high effort to moderate to heavy loads and you end up accumulating high quality reps that lead to hypertrophy without all the wasted energy

Padded test numbers hurt your athletes. The most important part of testing is consistency. The tests themselves take little skill. Today's Rx: Each test · 2 attempts, log best and average Full article: rxstrengthandfitness.com/pos…

The scariest thing you could do in the gym is train hard and do all the right things Only to under eat and miss your mark on nutrition Results depend on recovery

Liftle #17 (Easy) 5/6 ⬛⬛⬛🟨⬛ ⬛⬛🟨⬛⬛ ⬛🟨🟨🟨⬛ 🟨🟥🟨🟥⬛ 🟥🟥🟥🟥🟥 rxstrengthandfitness.com/gam…

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You can start any time. You can be young or old, but deciding to hit the gym is a great decision at any age! What age did you start to “lift the weights” 👇🏼👇🏼👇🏼

You're not too tall to squat ATG. I'm 6'3" with long legs, and I've squatted 545 lbs high bar, ass to grass, no belt or sleeves. Depth isn't a body type thing. Today's Rx: Warm-up · 3 sec down, 1 sec pause, stand Full article: rxstrengthandfitness.com/pos…

Candy corn is good The pumpkins are even better Not even a debate

Previously I’ve been an advocate for walking definitely being a form of cardio I’d like to make an amendment and point of clarification It’s a form of cardio and it absolutely shouldn’t be the only form of cardio you do Seems like most people I start working with, one of the biggest changes we make is we use a WIDE variety of cardiovascular training. Implements and intensity need to be varied for everyone

Same reps. 1,500 more pounds lifted. Take 3 sets of 10 at 135 and you move 4,050 lbs. Flip it to 10 sets of 3 at about 185 and you move 5,550. Today's Rx: Back squat · 10 × 3 @ 75% Full article: rxstrengthandfitness.com/pos…

Liftle #16 (Easy) 4/6 ⬛🟨⬛⬛⬛ ⬛🟨🟨⬛⬛ 🟥⬛🟥🟥🟥 🟥🟥🟥🟥🟥 rxstrengthandfitness.com/gam…

Running sprints and look what crosses right in front of me

Hypertrophy that lasts Compound Lifts for Mechanical Tension Sets of 8 = Big Sets of 5 = Bigger Sets of 3 or less = Biggest For hypertrophy tonnage matters most. 18-36 total reps per exercise 2-3 exercises per muscle group Up to 2x per week

Choosing loads for Low Rep Hypertrophy Sets I’ve had this question asked a million times, and I’ve answered it over and over but here is a different look for you that might help you understand better We are looking for the sweet spot in what I call the hypertrophy zone. The hypertorphy zone is when you are able to apply high effort (trying to move the bar fast in concentrics) but the weight is heavy enough to keep the tension on the muscle. For those worried about time of tension, this is a crucial element to understand, it starts with choosing the right load. The takeaway from this video is simple. Don’t get wrapped up with the pounds and the weight you are using on any one set, the magic is in the totality of pounds you lift relative to your max and the cherry on top is you’re using high effort for all the reps set to set which is the chefs kiss for building dense muscle along with strength to keep the gains coming for a long time. If you’re an athlete this method is especially for you. This method is not for most people

Slow eccentrics are slowing you down. Plenty of coaches program a slow lowering phase on every lift. The idea is that it builds tissue tolerance and teaches the movement. Slow or fast? Vote at StrengthDebates.com Full article: rxstrengthandfitness.com/pos…

True or false for strength If you don’t use it you lose it 👇🏼👇🏼👇🏼