The Difference Between Training For Strength & Training For Size
My thoughts on the difference between training for strength and training for size. Let me know your thoughts in the comments!
If you feel stuck, get started on your strongman program below.
www.mitchellhooperstrongman.c...
Pick up your LHBK shirt below!
www.mitchellhooperstrongman.com/
Clothed by TYR - www.tyr.com/
Supplements by Perfect Sports - perfectsports.com/
Training Equipment by Evolution Athletics - shawstrength.com/pages/evolut...
Mouth Guard by AirWaav - airwaav.com/
Energy by Reign - reignbodyfuel.com/en-us/
BFR Cuffs - ca.saga.fitness/
Don't forget to like the video and subscribe to the channel
Lift Heavy Be Kind
Music by MusicBed -
#LHBK #LiftHeavyBeKind #strongman #powerlifting #fitness #bodybuilding #gym #strength #deadlift #crossfit #workout #motivation #squats #strengthtraining #training #power
Honestly, I could listen to you educate all day. Even though you’re using words that are not in a common man’s vernacular 😂
I give the "common man" more credit than that.
What does vernacular mean lol
Powerlifted in my youth and young adulthood. Low volume, low rep compound movements. Now, at 67 years old. I'm working out for longevity...not my ego. High volume, high reps, still high intensity, and my joints and heart are very thankful. Great video. I appreciate you and what you bring to the sport.
That’s me also . 62 now training hard know but same approach as you describe . Worked hard at it out of high school for about 8 years and built up pretty good strength and the quit after getting married because life got in the way . Then started to get interested again at about 53 and straight away picked up some pretty bad injuries like a fractured vertebrae and torn rotator cuff . Now much wiser , have put a lot of hard work in and doing really good . Regained a lot of strength , size and in some ways like , bicep curls almost back to where I was at 25. Heavy squats are now out though .
I'm 57, did a lot of powerlifting into my late 40's. Now I just lift to enjoy the feel of it. It's not worth it to injure myself anymore.
I believe that heavy lifting actually benefited you a lot into the more advanced age that you're currently. Heavy loads make your bones denser and increases the durablitiy of your connective tissue and that stays with you for years(excluding some diseases). You may loose some muscle with age but not those bone and connective tissue gains.
The thing that goes unmentioned here (though surely not through lack of knowledge) is the nervous system. People don't appreciate how big of a part it plays and how specific of a skill something like a 1rm is.
Neural drive, and the ability to go to your dark place on command is definitely a specific skill. 100% They’re not skills you can’t learn, but they require as much or more training as the physical component of the lift.
@@Jordy-927 It's more than that, the physical component you're talking about is to a significant extent the efficiency with which your CNS uses your muscle fibers. We're not talking about you hyping yourself up but how efficient your system is at recruiting as many muscle fibers at the same time and co-ordinate different muscle groups together. You're always training that of course, whether it's bodybuilding or strongman training. But maximum recruitment and co-ordination of muscle fibers for a single rep e.g. is something bodybuilders avoid.
He mentioned it here: kzhead.info/sun/g9yhgb6Fi4avqnk/bejne.htmlsi=avt6BagG0VvfsQFO&t=312 "...you're neuromuscular system isn't ready."
As a bodybuilder I hardly ever fet a fried cns and no where near the extent of power lifter
I'm training for strength. My wife was diagnosed with myotonic muscular dystrophy. She became weaker and I've had to lift and sometimes carry her. Would it be possible to get an autographed picture of you for my home gym. I have inspirational pictures in there that I look to when I'm having a hard time finding the motivation to workout. God Bless and have a great day!
you're an inspiration dude
Look for Germanic New Medicine specialist (in Google will say GNM is bad) give it a real try.
Started going for asthetocs when I started at the gym 9 months ago. I was chubby and overweight and wanted to get “shredded” Then I realized I had the body type for strength being taller, wide and thicker. That combined with actually enjoying DLs and squats more that most other exercises, I shifted very quick to strength training and have noticed I’ve been getting bigger but with less shape, but more importantly, healthier and still losing some unnecessary fat. And I feel great! I’m for sure too old to ever compete but I love getting stronger everyday, and I love the feeling of being stronger than I appear physically. Love your video content Mitch! Master trainer and educator, keep it up. Go Canada!
Good ol' Nick Best still killing it at 50+! 😅
The last few educational posts have been tremendously informative. Keep spreading the knowledge, LHBK.
Excellent video as usual. Thanks Mitch!
I had a general understanding, but very well explained, thanks Mitch
Very much appreciated Mr. Hopper.. Thank you
thank you. you make this stuff make sense.
Wow, loads of vids. Thanks Mitch.
I enjoy these little walks. motivates me to go walking, thanks
Nice insight. Always trained to be strong!
Thanks for being a cool guy when i met you at K-days in Edmonton this summer . Especially since i accidentally interrupted your interview . I didnt realize you were recording but you were really awesome about it and i got a great picture with a legend . Stay strong and stay kind brother.
Just coming across you brother, great explanation ❤
Love listening to you. Super smart 😊
I'm trying to get stronger rather than look better - but stronger in a slightly different way. Going more for strength endurance that helps me out with daily tasks and life functions. My training goes through both lifting progressively heavier - but in a variety of movement patterns such as you discuss here that bring more muscle groups into play. The other aspect of my training is prolonged periods of more moderate weights, but in explosive patterns, things like a variety of kettlebell movements over a sustained period without stopping, or clubbells, macebells, etc which all allow my body to endure patterns of movement that again bring lots of muscle groups into play - but do so for very long periods of time. For example, a kettlebell routine I commonly go through (at least once, if not twice a week) lasts for between 1 and 1 and a half hours and is a series of movements that utlize legs, posterior chain, chest, shoulders, arms, etc. While I do track the productivity in sets (usually 10 sets of 10 for each movement), there's no rest between sets as the goal is to simply be better at doing things outside of the gym for sustained periods of time. If I want to spend several hours working in my yard - the ability to lift 500 lbs a few times doesn't help me as much as being able to sling around a more moderate weight in dynamic patterns for hours on end. But this is where my mindset differs slightly from the "experts" in both fields. Kettlebell folk will say you never need to lift weights, just stick with the bell. Strength folk will look at long-cycle training with kettlebells as moving light weight around for ever and see it as pointless. The two can marry - heavy weight training has allowed me to progress to heavier weights in the kettlebell side of my training without feeling like I will injure myself. Likewise, the heavier and longer cycle kettlebell training has allowed me to shift more weight per rep in the shorter and more focused strength training. Not saying I'll be crazy strong, but I have improved both my raw strength and my muscle endurance - and it's much more fun than trying to get a pump.
Let me summarize for the bros. Genetics is everything. If your lift heavy, you get big and strong. If you bodybuild you get big but not as strong. If you you do steroids it will help with recovery. So do all of those and you will be worlds strongest man.
I bodybuild to look like a strongman. I like the look of strength but don't really have any interest in the numbers themselves. I just want to be a big thick man.
Dude is so knowledgeable. Love it
Good explanation respect to you
Amazing content!
awesome video mitch
I just try and keep a good balance between both, so I can progress at everything at a steady pace. My general workout is more bodybuilding oriented, high reps with low rest and a lot of exercises, but I also regularly train my compounds like bench, overhead, deadlift and squat for heavy sets of 3-4 with longer rest times and more sets. I'm sure there's a lot I could do to make my training more effective, but I've gradually settled into this self made program that seems to work well for my goals.
I'm training to be strong enough, big enough, but most importantly healthy and ready for any situation that my body might go through. However, I do specialise in grip training and that's my love.
I'm training for strength and mobility as I near 50. Finally someone brought up Wolff's Law! ❤ Every time someone tries to explain why weight training increases bone density I scream when they don't bring up Wolff's Law!
This is a good series.
My thoughts are that the potential for this strongman fitness house to reach out to people that aren’t huge. I feel a bit of a disconnect from the community, by not walking around 300 pounds. I guess it’s really just a reminder that you’re following right now is everybody; but it has to reach out to everybody or they’re going to lose interest I’m getting into your programs, I’m watching the chats, but it feels like a bit of an exclusive club… It doesn’t affect my training, it only affects where I get my information from. Super proud of your accomplishments. I certainly relate to your education, your previous experiences, and where you are now. Keep up the good work
Never forget, strongman has weight classes. Anyone can do it.
@@jculbert2221 Yes it does. I guess I’m looking for that content? Does that make sense?
Only a small minority of the fans & community are actually that big. Most of us are normal sized haha
@Ont785 do you follow alan thrall?
@@sagebauer1077 No, I’ll look into it, if that’s a recommendation
Amazing Thank You Bradda’h Hoop💪🤙🏾💪🤙🏾🏋🏽♀️🏋🏽♀️💯💯
I actually train in my week 80% like a bodybuilder and 20% strongman. I have always been athletic and done those dynamic compound movements and didn’t stop when I was training for a show, and I always done heavy training with dropsets each set for volume while improving strength and power but keeping cut as well. So when I decided to do my first strongman 2 weeks ago (video on channel), I just added events day and a few exercises a week and responded really well, but have kept that body fat off. That does have a few drawbacks like he mentioned but not much
This made perfect sense to me 🎉
Thank you for the breakdown. I'm training to be strong-- my goal is to pull a bus for charity by the time I'm 50 (or while I'm 50, that still counts). I turn 47 this year. There's a non-profit veterinary hospital in our area that operates on a sliding scale; if a person has low or no income, they'll still treat their pets. I want to raise money for them. What's the point of being strong if we can't use our power for good?
I’m training mostly for longevity haha. (Figuring things out as I go with self experimentation) if I can do sets of push-ups, pull-ups and dips and have the endurance to be very active in the heat or cold. I’m pretty strong and content.
Training to be strong, but also 200lbs is big for me as I'm on a rather small frame at 5'9", so it all works out. :D
Super interesting!
I'm liking your strongmann stuff and cardio necessity, what is your view on swimming? Must be fantastic cardio for bigger guys
I started lifting for overall health 3 months after a back, rib and shoulder injury that had me having to take it super easy for a while to heal. And I mixed in some rucking into my training, with a monthly 2.5km ruck
I had tuna steaks for dinner. It was very tasty.
What if you're training to have a solid mix of both? Being able to move big weights, but also the ability to be agile and move with relative speed?
There is a sweet spot within the 2 which to me will always be the most ideal way to go about it. I like the definition in my arms and lower legs but everything else i would like for it to be similar to what Mitch has currently of looking like a Bear lol
Strong & Big 💪
Thanks for this video. I'm training to be reasonably strong - enough so that I can continue to do chores like splitting wood into my old age. I'd like to avoid CAD, stroke, diabetes dementia and kidney failure as I've seen many people suffer tremendously in their lives from them.
. Great video
It might be confusing for most people to grasp onto these concepts, since you’re literally a mountain of a man, an athlete in strength sports. So getting big is a matter of time, and I chose to do it slower than most people, opting for functional strength. Great video, Congrats from Brazil 🇧🇷
functional strength as opposed to nonfunctional. Right... because some people are gaining strength faster than you but it's nonfunctional strength... What coping mechanisms are you smoking?
@@Jafmanz Psylocibe Cubensis 🍄
training to be strong! ...hoping to compete in U105kg strongman soon 🤞
As a dynamically disabled Athele (Bipolar Disorder and hypermobile ehlers danlos syndrome), I train for a particular type of strength. Stability strength and mental strength. I have to train every single tiny stabilizer and there are so many of them. Great for mind muscle connection though.
Im training to be in good shape and health. Thats it 😅 when i started to train it was to get abs because girls liked it back then (zyzz peak era). But i just got bigger the harder I train… so now I go for long runs to get leaner and it works.
Perhaps you guys can give me your opinion, been training for 12 years like this. I have gained weight and stayed strong (relative for someone doing the movements once a week). I always the bigger movements first. for example leg day. Start of with heavy squats low rep for strength. The rest of my workout consists of getting that pump. Perhaps this is counter-productive but i found this fits well for my body and goals to look good and stay strong. let me know if anyone else trains like this
Smart advice, have to admit though I think having a strong core, even a big blocky core is a more powerful and desirable look than a tiny waist. Maybe not to instagram, but certainly in my eyes.
Just super informative bro.
Training for size. Natural Hypertrophy and Enkiri Elite are talking about this with each other right now.
Damn, that is a NICE neighborhood. As a Canadian myself, I know how much thede houses can be wowza!
I've been training to ensure I can watch as many strongman shows as possible. I'm learning to sleep with one eye closed and the other on the show! LOL
As I'm getting older my strength has lessened but my intensity has increased and my focus and mind-muscle connection has improved vastly. I'm 43 in two days and can still bench 335 1rm and squat 425 2rm with good form. But I'm 6' 215lbs so I'm no Goliath. Twinged my back a few years back doing deads, how much am I leaving on the table by not focusing on deadlifts?
You’re not losing much by skipping deadlifts. It’s always been my favorite lift, but honestly about the only thing deadlifts do for you is give you a stronger deadlift. There are numerous other ways to train the posterior chain.
Training to be strong 🎉
I'm training to not get injured again and body building is a strength sport where I can get away with not squating, deadlifting or benching. I miss the big three but my recovery has been possible with a higher rep, lower weight style of training.
man, these 500lbs deadlift reps are looking great on Nick
Almost 45yo and 6’3” always been chasing size over strength, never seemed blessed with big strength and it’s not for a lack of trying.
I notice that not only are you strong but you're also athletic. Does this difference also apply to training for performance/athleticism?
My problem is when I try to do my strength block, I can never get the weight right. If I were doing 10 to 12 reps with a weight during my hypertrophy block, I add 20% and shoot for 4 to 6, which depending on the exercise, translates into 6 to 8. Maybe I need bigger jumps, 25% or 30%.
sounds like probably best to ease into that transition, maybe do a meso in 6 to 8 and then add more to go to the 4 to 6 range? save the tendons
I'm not sure I understand your issue. Is it just that your prediction is off? Because that's only ever going to be a ballpark and it's up to you to adjust the weight as needed when it comes to putting it into practice
@@sharpestbulb yup, work in progress.
I just started a high volume 15-25 rep sets the 25 reps feels like death on the last set
Training for a mix of both
For me, and only because he asked, I wanted to train heavy, but I realized that I didn't want to injure myself. So to lose weight, I'm doing the "bodybuilding" workouts. Once I'm at my goal weight, we'll see.
I’m training to Lift Heavy and Be Kind 😎
I train to be big and I really dont care how much weight moves up and down. As little as needed is the goal.
I hybrid train with the two :) get results from both :)
Strength. Fun!
If you're training for absolute strength would there come a point at which you'll hit a sort of strength ceiling of your current body and would therefore NEED to start training for size specifically in order to raise that cap?
Yes, it's like a hypertrophy phase, then strength phase. It's getting a base to actualize it's potential, rinse and repeat.
More mass equals more ultimate power, but less relative power. Think less pull up at higher weight.
Yes. That’s why strength athletes have hypertrophy phases.
Personally as a tall lean guy who’s always had a 32” waist I’ve always idolized guys with thick waists I’ve always thought it looked powerful and masculine. Something to aspire to. This guy could sword fight with another guy and get cut on the abdomen but because he’s got 4 inches thick of abdominal muscle he’ll be fine. I’m a core machine I’ve been doing decline sit-ups for a long time consistently. Did them with 1/4 body weight extra for 6 months. In a couple months I’m gonna start doing them with half body weight! I’m suuuper excited!
I was super lean and shredded in the core for many years. About 4 years ago I started training deadlifts a lot more and heavier. My core widened to much and I was able to keep a lot of that definition until very recently as I've expanded some more. Not sure if you want the core to get wider, but if you do, deadlifts over ab training. Nothing wrong with a lean, athletic waist either though, I should probably go back a little bit.
@@davidmorin8637 thanks for the advice man! 🤟
Traning to not die right here!
Why not do the best of both worlds? Work up to a few heavy/low rep sets each workout and then burn the muscles out with some high rep/drops sets? Example: Work up to a bench press of 315 pounds for 3-5 reps. And then immediately following that set, drop the weight to 135 and rep out 25 slow and controlled reps.
I try to do both but I lean towards the getting bigger side
Training for state of mind .
Training to be strong
Don't forget age. Age also plays a factor in how often you train, recovery, and how you train.
I try both I like to be in between strong and big I do it for my self
Training for strength and longevity.
Strong.
Training for joints only, so from a lifetime of physical work that is low reps, heavy weight (5*5) thoughts?
Trying to be the best Masters Hammer Thrower I can be. While being able to throw a capable Wt, Super Wt, Ultra Wt with 2 or 3 turns..
I have terrible genetics for size, so I focused more on my strength. Nowadays I just maintain
im training to be fit and healthy
I usually do my 3 times 10 but i do first 10 reps 60% then increse the weight so my 3rd set is 90% if im able to do 5 reps on the last set im happy but my goal is 10 so i continue with rest pause until i reach the last rep
#LHBK 💪💪
@@mitchellhooperstrongman i dont know if its good but i try to add atleast 2.5kg every week and 5kg on the deadlift i also have one light week where i do 3x10 with 100kg and try to get the weight off the ground as fast as possible and the heavy week i go from 120 kg 130 140 150 and 160 kg five reps on every weight up and 5 reps on every weight back down den i do 3x10 on 100kg again no straps no belt . I just started deadlifting this year in march on startingweight 60 kg but atm my 1rm is 170kg and ive been stuck for about a month. Im not aware of any strength programs ive been training 6 days a week using arnolds old program i found on google
I like the walk and talk kinda like jay walk with jay cutler
What a beautiful neighborhood.
💯🔥
💪💪
I feel like I am big enough and don’t think I will be able to get any bigger at this point. I really just want to get strong. I’m definitely not strong for my size. I am trying everything I can to just get strong and I am not succeeding.
Currently i am trying Bodybuilding, primarily for muscle growth. Still need to lose some weights. But i am not so confesed with low-fat like Bodybuilders. I would never try to get under 10% body fat is this seems to me to not be healthy at all. I feel fine having some more body fat maybe 15% to 20%, also i think it looks better. So maybe Bodybuilding is not the perfect goal for me. But also during Bodybuilding trying i realize that i have a lot more fun with Strength Training. I am also not interesting in that extremely high-rep ranges. Even if i think that it is awesome that someone can do 1000 push-ups in one hour for example, something i maybe myself will never accomplish in my life, but i have no interest in it. It would be boring for me like hell. So maybe some kind of more Strength Focus Sport seems better for me.
Strong
Can anyone ID that overhead press machine that they were using early in the video? Not a big deal if not but I just want to see how my numbers stack up against a pro's based on weight percentages.
The machine's manufacturer, I can't, but the exercise itself is a seated shoulder press.
@@snail9098 I’m looking for the manufacture. Each manufacturer has different leverage points. For example, on Hoist Rock It machines I can overhead like 350 if I keep my feet planted, on hammer strength it is closer to 250.
Looks like 4 45lb plates a side with a 2:1 lever advantage, so similar to 2 plates a side on a normal bar, or around 225lbs. I have done that before, its a decent amount of weight, vast majority of people cant do that.
Isn't there an old adage "mass moves mass"
Forget sets, reps and exercise selection when it comes to the difference between strength training and size training. The most archetypal difference I learned between the two methods are increasing and decreasing the internal forces that a certain weight puts on the muscle. A powerlifter that trains for strength in the one rep max would want to get as much mechanical lifting efficiency by decreasing the internal forces that the weight puts on his muscles. While a bodybuilder training for size wants to maximize the internal forces that a certain amount of weight puts on his muscles.
Of course I want to add powerlifters training for 1 rep max strength also incorporate exercises that shift all internal forces onto the muscles and that bodybuilders still have to progress in weight.
Love the insight in your videos Mitch but I have to disagree on one thing. You can very easily go from high volume, low intensity training to low volume, high intensity training without having to fear getting hurt by not using momentum in your movements and performing them slowly, even doing a short pause at the end of the eccentric phase. Momentum is the number 1 reason for injuries to occur, take it out of the equation and you´ll be fine, if the weight is too heavy for you, you won´´t be able to lift it. And if you stay away from squats and deadlifts as a bodybuilder,, which is like blasphemy, I know, and mainly train with machines, there´s nothing to worry about. Of course this only works for bodybuilders as you strongmen and powerlifters have to train the movements exactly the way you´re doing them in competition.
True enough, except that strongmen could benefit from training isolation exercises too. At some point they need to do the compound movement too, but it does not have to be every training session. Imho.
@@deltalima6703 They culd surely benefit, yes, I just wanted to point out they definitely have to do their usual explosive compound taining to be able to compete and prrogress in comparison to bodybuilders who can chose their training style more.
I’m training to be big and strong 😉
A great contrast would be bodybuilder who mostly does isolation stuff vs strongman. Strength is movement based, muscle size is .. muscle based. It appears there is great genetic component - Northern (Viking) and Eastern (Slav) Caucasian men have the right build - large frame all around, large shoulders, ribcage, pelvis - thick joints. For most strength feats short limbs and long torso is better. Men who excel in aesthetics have almost the opposite build - tiny pelvis is requirement, small joints are advantageous for muscles to pop, long legs are pretty. I don't think fat helps that much. Look at some of the peak polish strongmen (Mariusz Pudzianowski) - not much fat to speak of. It is that to get into generous size, most can't hold the fat at bay and it is kind of a side product, doesn't help but doesn't hurt either.
I’d diss agree when it comes to bench and shoulder press strongmen will always be much much stronger in any lift
What about powerbuilding?
training for powerlifting strength (and keeping general health in check with hikes/runs). 6’ 230# not planning to get much bigger until I feel recomped at current body weight
I train to be strong and fill my shirt sleeves
Thanks! So.. the best way to lose visceral fat is to do higher reps with less rest or a faster pace?
Use up more calories than you take in to make your body use fat as reserves. That simple.
I am confident that targeting specific fat to burn is actually impossible. Body does the job of selecting what fat to store or breakdown on its own.
@@deltalima6703 in terms of location like arms or legs, you are correct, but you can have a massive beer belly while having very little visceral fat
@sharpestbulb if I saw some evidence from a source I trusted I would change my mind, but at this point I think bodybuilders lose visceral fat by just losing so much fat, getting down to 5% or less total. Its not healthy at all, but its necessary to compete. I havent heard of any way to actually target visceral fat, and to be fair Mitch never actually said that you could. If he does believe that then I hope he can provide a source for that information.