Weight Training Weight Lifting 101 Ways to get Strong

 

STRENGTH vs SIZE Workouts | Which Training is BEST?

Video taken from the channel: Buff Dudes


 

HOW TO PROGRAM FOR OLYMPIC LIFTING 101

Video taken from the channel: Szat Strength


 

The Basic Science of Tendons & Tendinitis

Video taken from the channel: Sportology


 

Strength Training 101

Video taken from the channel: Dr.James Meschino


 

Nervous System 101: Hypertrophy, Strength and Maximizing Your Genetic Potential

Video taken from the channel: OmarIsuf


 

The Of Strength Training & Weight Training 101: How to Get Strong

Video taken from the channel: Zacharie Rollheiser


 

HOW TO PROGRAM FOR OLYMPIC LIFTING 101

Video taken from the channel: Szat Strength


 

Training 101: 3 Intensity Techniques You Can Use in Your Workout

Video taken from the channel: Muscle & Strength


 

Exercises Increase Punching Power for Boxing ft. Phil Daru

Video taken from the channel: Precision Striking


 

The Basic Science of Tendons & Tendinitis

Video taken from the channel: Sportology


 

Nervous System 101: Hypertrophy, Strength and Maximizing Your Genetic Potential

Video taken from the channel: OmarIsuf


 

Strength Training 101

Video taken from the channel: Dr.James Meschino


 

The Of Strength Training & Weight Training 101: How to Get Strong

Video taken from the channel: Zacharie Rollheiser


Strength training starts when you move your bodyweight (doing 10 push-ups), or pick up a weight (a 100 pound deadlift) that is beyond what your body is normally used to. In other words, you push your muscles outside of their comfort zone. If you’re new to the weight room, getting started might seem a little intimidating, but implementing strength training into your fitness routine doesn’t mean you have to completely say bye to. Max Strength Training: Revenig suggests transitioning into this type of training once you’ve built up your muscle endurance and mastered basic form. This kind.

Aaptiv 101: Strength Training. Strength training will: Aid in weight loss by increasing your metabolism to make calorie-burning way more efficient. Build strong bones and reduce your risk of osteoporosis. Reduce pain caused by chronic conditions like arthritis, and help avoid or.

The Of Strength Training & Weight Training 101: How to Get Strong. Weight Training For Women Homepage Welcome to Building muscle 101’s section on weight training for women. I think anyone can experience improvements in muscular fitness regardless of who you are.

Virtually everyone – young or old, male or female can experience the positive benefits of weight training. If you seriously want to improve your self. Research has shown that longer rest times (3+ mins) are best for maximizing muscle strength gains and are therefore very beneficial in the early to mid preseason. As the pre-season progresses, and an athlete has built a strength foundation the load may be bumped up to around 80-90% of their 1 rep max. The benefits of strength training are no longer in question. Research continues to demonstrate that strength training increases both muscle and bone strength and reduces the risk of osteoporosis.

A safe strength-training program combined with cardiovascular and flexibility training will give you the benefits of a total fitness program. Weight increments: For the first couple of workouts, choose a comfortable weight that allows you to perform the exercise in good form. Warm up with 20 repetitions. This weight should be less than 50% of your max and you should warm up your triceps and chest area.

Do these reps nice and slow. Place your body in a pushup position, arms shoulder-width distance apart. Hug your belly toward your spine to engage your core, so it doesn’t drop down or stick up in the air.

Stack shoulders over wrists and heels over ankles. Hold for 30 seconds, working up to a few minutes over time.

List of related literature:

The best way to become stronger is really quite simple: Lift heavy stuff.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

To develop strength and power, training should consist of heavier weights and lower reps.

“Boxing: Training, Skills and Techniques” by Gary Blower
from Boxing: Training, Skills and Techniques
by Gary Blower
Crowood, 2012

Training with heavy weights for 4 to 6 reps definitely builds strength.

“The Metabolism Plan: Discover the Foods and Exercises that Work for Your Body to Reduce Inflammation and Drop Pounds Fast” by Lyn-Genet Recitas
from The Metabolism Plan: Discover the Foods and Exercises that Work for Your Body to Reduce Inflammation and Drop Pounds Fast
by Lyn-Genet Recitas
Grand Central Publishing, 2017

Lessons 2 and 3 offer other means of developing muscular strength: weight training with handheld weights and weight

“Quality Lesson Plans for Secondary Physical Education” by Dorothy Zakrajsek, Lois Carnes, Frank E. Pettigrew
from Quality Lesson Plans for Secondary Physical Education
by Dorothy Zakrajsek, Lois Carnes, Frank E. Pettigrew
Human Kinetics, 2003

To develop strength, do a few repetitions with heavy loads.

“An Invitation to Health” by Dianne Hales
from An Invitation to Health
by Dianne Hales
Cengage Learning, 2014

The goal of strength training should be to increase strength and endurance in your upper and lower body for postpartum lifting, not for competition or to improve your physique.

“ROAR: How to Match Your Food and Fitness to Your Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life” by Stacy T. Sims, Selene Yeager
from ROAR: How to Match Your Food and Fitness to Your Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life
by Stacy T. Sims, Selene Yeager
Rodale Books, 2016

To get stronger, you have to continually work toward lifting heavier weights.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Resistance training programs can produce substantial strength gains.

“Physiology of Sport and Exercise” by W. Larry Kenney, Jack H. Wilmore, David L. Costill
from Physiology of Sport and Exercise
by W. Larry Kenney, Jack H. Wilmore, David L. Costill
Human Kinetics, Incorporated, 2019

Many fitness gurus teach that getting stronger requires heavy weights, more repetitions, and more sets.

“Athletic Body in Balance” by Gray Cook
from Athletic Body in Balance
by Gray Cook
Human Kinetics, Incorporated, 2003

The basic Power to the People! program which develops strength without bulk calls for one heavy set of five reps and one set with 90% of that weight, for example 100x5, 90x5.

“Power to the People!: Russian Strength Training Secrets for Every American” by Pavel Tsatsouline
from Power to the People!: Russian Strength Training Secrets for Every American
by Pavel Tsatsouline
Dragon Door Publications, 2000

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts

184 comments

Your email address will not be published. Required fields are marked *

  • Ligamentous injuries like sprained ankles can take a very long time to heal properly which is mostly due to the fact that they don’t have a very good blood supply. So you can speed up the healing process by increasing blood supply to your ankle and foot. One of the best ways to do this would be putting warm, moist heat on the area as often as you can. Moist heat will penetrate the tissue at least 2 inches deep and will increase blood flow to the area. Heat combined with a slight elevation and a gas pedal motion of the foot (dorsi/plantar flexion) will be fantastic for the healing process. This gas pedal motion will help pump blood and lymph out of the foot via the Soleus muscle which is primarily responsible for pumping blood back up to the heart.

  • Please speak like a Men not like a lady…it looks like you are a ladyboy…kindly train your brain �� to think and act like a Man��

  • Oh now i know why Imagining Goku vs Jiren fight helps me in snatching, Cause they were strong but at the same time fast. Strength + speed =Power. hmmmm

  • Is the inflammation a good thing to have or is it better to work towards reducing inflammation with ice and anti-inflammatory drugs?

  • We actually can determine the makeup of our Genetics for neromuscular efficacy. This is the 21st Century. We dont have to dig graves up out from cemetery to test genetic raw materials.

  • ALL great advice. Judging by your notebook, you seem to be doing a 5×5 type program. Do you ever increase the weight on the last couple sets to where you can only do 3 reps, 2 reps or even a single? I see that you don’t use lifting shoes with the elevated heels when squatting. I’ve been wondering if I should go back to squatting that way. Do flat heels let you maintain a more upright squatting posture better? Seems like the elevated heels in lifting shoes would tip a person forward a bit and lead to the hips coming up first and then the legs coming into play. I guess the advantage of lifting shoes is that they don’t require as much flexibility in the ankle joint in case the calf muscles / tendons are too stiff. I’d much rather have muscles like yours that are dense, tight and athletic rather than the big, puffy muscles of a bodybuilder which will wither away if you stop training for a few weeks. Oh, one more thing. There are a lot of videos talking about “Time Under Tension” and “Fast Concentric, Slow Eccentric” reps. But, when watching you work out and watching Arnold Schwarzenegger and his guys work out you all just use a rhythmic movement in your repetitions and you all seem to have done well that way. I wonder if there’s any real big difference or advantage in developing muscle size/strength with either method? Going slow is boring. It’s like holding a plank position for 20 minutes.

  • can this program be used past 4 weeks and still get stronger? Or is this just a 4 week program and then never used again?
    I guess I’m wondering if I follow this program will it help build more onto what I can lift? or would this be for the ultimate (never lifted before) athlete? Thanks:) I’m trying to find a program that will work for me (gaining muscle and higher pr’s) until I can afford a coach locally. Thanks for reading!:)

  • Can you strengthen your nervous system by standing next to the girl you like and have never been able to talk to out of being intimidated by her… That shit is sure to make you nervous! ��

  • Really important question for me. Do you let the weight drop after each rep or do lower it and keep you hands on it? Does letting bar go after a rep mean it’s not a set of two?

  • Yes absolutely. I like actionable information. I only started lifting 5 months ago and am amazed at the difference it’s made to my 55 year old body, Thank you very much for these very useful & informative videos. Good luck with everything & thanks again.

  • Well, ive been thinking about training since this video was released. Havent gained any muscle at all. Havent been training either tho..

  • I like this! Short and sweet. I have Golfer’s elbow from repetitive movements eg over use of area due to everyday martial arts for over 26 years using wrist weights on each wrist putting pressure on my joints and now basically my elbow is stuffed. Still swollen and hurts like hell even though I have rested it and only do light exercising. Trying to avoid surgery. I feel everyone’s pain here especially my own. Actually wincing reading some comments.

  • I’ve got a ligament issue from age of 14 and I’m now 23I couldn’t walk when I got injured. My knee hasn’t 100% recovered. How can I do eccentric knee exercise?

  • This tendonitis wont fuckkng stop me from fucking. I would have to stop lifting heavy ass weights and start Lifting light fucking ass weights. With high reps if i have to

  • What about chalk? I can feel it on my shoulder and it causes alot of irritation. I got tendonitis for about 4 months now. Trying to do physio exercises every day now, slowly getting better

  • From 6:59 to 9:30 I LOVE the explanation, THANKS a lot!!!

    I would just stress out that when it comes to hypertrophy it is not only about the volume (i.e. multiplying in each set weight times reps and adding all the products together), but also about the addition of resting and action time you employ from starting the first set to finishing the last one.

    I mean, when you train for HYPERTROPHY you want to MAXIMIZE THE RATIO that results from dividing the volume between the time, which is usually accomplished by applying those techniques you talk about, like working with drop sets and/or supersets to add more reps and thus volume with respect to strength training, and also by resting for a shorter period of time between sets than in strength training.

    By doing so, you’ll end up working with a higher volume and perhaps even a higher time (if and only if the increase in action time derived from more reps is greater than the decrease in resting time) than in strength training, but even in that case the relative increase in volume will be higher than the relative increase in time (in part because the rest time is short in order not to allow the total time to be too high), thus driving the ratio up with respect to strength training.

    On the other hand, strength training focus on lifting higher weights, but in exchange the “strongman” is not gonna do as total reps as in hypertrophy training (which requires lifting less weight as is the case with the drop sets) and is gonna rest more between sets to be able to lift that huge amount of weight.

    Check this video from Jeff Cavaliere at Athlean-X, it may help you out to understand it better: https://www.youtube.com/watch?v=0XwwoHEMXso

    Another difference between both kinds of training that Jeff explains here https://www.youtube.com/watch?v=h63JTsVdntw (and that is well pointed out by this fit blond guy from Buff Dudes) is that bodybuilders (the ones training for hypertrophy) tend more to isolate muscles than the competition lifters, strongmans and so on (the ones training for strength). Since bodybuilders look for a well-rounded physique, they isolate those muscles which are underdeveloped, which in compund exercises requires a lotta muscle-mind connection and control to work inefficiently, as Jeff would call it, because by isolating they are not employing all the resources (muscles) available to perform the exercise, they are not compounding (working efficiently).

    TLDR:

    Hypertrophy/Bodybuilders = Wanna maximize volume/time and isolate underdeveloped muscles

    VS

    Srength/Strongmans, competition lifters and so on = Focus on working with a lotta weight and they don’t care so much about isolating to get a well-rounded physique

  • Can you strengthen your nervous system by standing next to the girl you like and have never been able to talk to out of being intimidated by her… That shit is sure to make you nervous! ��

  • Other than being slower, what’s wrong with building slow muscle tissue? That 4th tip, getting over brakes on the muscle, I’ve read that it can also be done, with a spotter, doing over loaded eccentric sets. Obviously you need a spotter for this because the point is not to get the weight back up. But to control the weight enough to have it decent between 3-5 seconds. I can’t try this yet because I don’t have a spotter.

  • Anyone tried thinking about earlier experiences where you have gotten a lot of adrenalin, before going for a PR?
    I’m going to test this next training:)

  • hi  Omar I am a  75  year old  distance  runner but  lately  I have  been competing in  100, 200, and  400  metre  track races in the UK midland veterans T & F league  probably one of the  few V75’s who can compete at a decentish  level  at distance and sprint races in the UK  I find your videos very informative  and will implement some of your training techniques in my own training and the people I advise

  • I find it curious that the Russians (Soviets back then) were discussing the nervous system as it pertains to strength sports long before we “discovered” it in the West. I can remember as far back as the late 1970’s us (westerners) reading and writing about musculoskeletal system topics while they were talking about “neuromuscular” topics. It took us a while to come to the realization of just how important the nervous system is to muscle and strength development.

  • CORRECT! And the reason the brain helps build more muscle and power is bio-electricity!
    Bio-electricity is the life force, what comprises chi and we all know bio-electricity is what powers the nerves!
    Bruce Lee stands as the ultimate example of how more bio-electricity means more muscle and power!
    Bruce Lee was a qigong practitioner. Qigong and other esoteric arts increase bio-electricity thus amplifying your performance exponentially!

    Shaolin monks all do this and most of them have the iron body aura, which is chi/qi/ki or in other words bio-electricity.
    However the meditations I do are far more potent than anything Shaolin monks do.
    While it usually takes those monks an average of 35 years to gain that level of bio-electricity, the meditations I have been taught get the same results in less than 5.

    Bruce Lee to this day is still the uncontested master of martial arts whose legend has yet to be even remotely equaled due to his brilliant blending of qigong, weight training and martial arts!

  • I think adding weighlifting exercise with Hypertrophy is a good combination. i want to ask a question, is it ok if we build strength first and then go for Hypertrophy?

  • Totally awesome bro. I love learning more of the physiology of the body during exercise and lifting. I found this very informative and interesting

  • I was working out making great progress now I have to watch it disappear because I fucked up my tricep tendon…. tip DONT DO SKULL CRUSHERS…. I hate life sometimes why can’t I just be able lift with out injury’s������������������������������������

  • Everything that guy said made sense and very good have some respect people I would like to subscribe to learn about this exercises… He is very very knowledgeable even more than I am over the musculoskeletal system and exercises for your specific sport… I would like to learn some more from this guy and add it to my style

  • i love seeing fuckers being like “why wearing this if you dont want ppl to look at your ass”
    well, i am from the team that thinks there are some women who wear innapropriate things in the gym such ass really plongeant bra exetera but for the ass part unless she has a slutty behavior its just, well, to be comfortable while doing exercises but most of us have to stay next to the wall so we dont have creeps looking at our ass or people saying were doing exercise in the middle so men can see our ass when really were just free to do it anywhere and it would be good not to feel obligated to do it next to a wall so were not called bitches. there are some but rethink before saying shit thx? but i dont say looking at an ass is being a creep just looking is okay i do it to everyones do it we’re human but creeping or saying things or getting closer to look is, well, creepy

  • I’ve thought about starting weightlifting, but I’m wondering if it’s to late if I want to compete at some point. I’m 25 years old right now, and it seems like anyone who competes started at the age of 8.

  • Well its been 2 years and it still hurts i stop lifting and now i started and it git worse so i quite for 6 months again abd it still hurts ��

  • Nice and good explaination..about tendonitis.. Thanks.. Its really helpful sir… Make more videos.about mediacl surgical.. I’m a medical student..its really helpful

  • Nice and good explaination..about tendonitis.. Thanks.. Its really helpful sir… Make more videos.about mediacl surgical.. I’m a medical student..its really helpful

  • I get chronic de quervain tendinitis since some years ago posibble cause by badminton… all method including rehab, ulrasound, streching didn’t help.. the pain came when i did some wrist exercise..
    The wrist can not bend like the normal one… do u have any solutions?

  • I’ve got excited with a new preworkout recipe and for about 2 months I was spending over 1.5h at the gym during arm workout. The pump was really intense. But then I started feeling something popping in my elbow. First it was on the inside portion of my elbow but it went away in about 3 weeks. Then I started feeling some discomfort from what seemed to be the tennis player elbow injury and it kept getting worse until I couldn’t do any exercise using my triceps, no matter what grip I tried. I took a break from upper body workouts for about 2 months and it still feeling the same. I wonder if there’s a stretching exercise that can help with it? Thanks!

  • Hello can someone help me what to do I have a injury at the ulnar side of my wrist at the tfcc around there and from barbell curls I’ve put too much stress in the tendon now it’s injured but my wrist gets painless if I leave it for a week or 2 but when I go back to normal barbell curls it gets back to the pain it was and I tried to excersise the tendon while it’s sore and it doesn’t get better if I excersise it too heavy and gets worse I go lower weight and when I do lower weight It doesnt get worse or better so what do I do? wait longer so it gets better pain free then go in the excersise for my tendon?

  • I was thinking about, how improving the nervous sistem can help the body balance the fat %. I read somewhere that the nervous sistem is responsible for the communication between the fat cells. I was thinking that being overweight can be a problem of this type of communicacion. What is your perspective about this? ��

  • Ligamentous injuries like sprained ankles can take a very long time to heal properly which is mostly due to the fact that they don’t have a very good blood supply. So you can speed up the healing process by increasing blood supply to your ankle and foot. One of the best ways to do this would be putting warm, moist heat on the area as often as you can. Moist heat will penetrate the tissue at least 2 inches deep and will increase blood flow to the area. Heat combined with a slight elevation and a gas pedal motion of the foot (dorsi/plantar flexion) will be fantastic for the healing process. This gas pedal motion will help pump blood and lymph out of the foot via the Soleus muscle which is primarily responsible for pumping blood back up to the heart.

  • Completely tear one. Then have like 4 doctors over 6 years telling you ” you just gotta work out more”. Took me 10 years to even be 80%

  • IMO wrestling is the best way to workout it works the legs, the hips, the upperbody, like litterally everything, and easily one of the hardest cardio I’ve ever done.

  • the pain is from muscle imbalances: the stabalizers. especially gripping the weight with a weak grip. do rotation exercises in the arms and legs. hold a light weight out from the body and instead of doing a curl you rotate from left to right with a slight stretch. same with legs. the goal is to strengthen those small stabilizers. you should feel relief in minutes.

  • Is the inflammation a good thing to have or is it better to work towards reducing inflammation with ice and anti-inflammatory drugs?

  • Perfectly came up after I strained the tendons and ligaments b in my left knee skiing. I am stuck in a leg frame. I can’t say this is fun.

  • I was working out making great progress now I have to watch it disappear because I fucked up my tricep tendon…. tip DONT DO SKULL CRUSHERS…. I hate life sometimes why can’t I just be able lift with out injury’s������������������������������������

  • I get chronic de quervain tendinitis since some years ago posibble cause by badminton… all method including rehab, ulrasound, streching didn’t help.. the pain came when i did some wrist exercise..
    The wrist can not bend like the normal one… do u have any solutions?

  • What really helps strengthening your tendons is to take 20-40mg of collagen protein powder daily. In recent studies it has been shown that by ingesting extra collagen every day it drastically increases your tendons density as well as your bone density. I‘m taking it for a few weeks now and hadn’t any joint pain anymore.

  • I was thinking about, how improving the nervous sistem can help the body balance the fat %. I read somewhere that the nervous sistem is responsible for the communication between the fat cells. I was thinking that being overweight can be a problem of this type of communicacion. What is your perspective about this? ��

  • THANK YOU SO MUCH! THIS IS BY FAR THE MOST INFORMATIVE INFORMATION ABOUT TENDON INJURIES ON THE INTERNET. I have been having elbow issues since I started doing push days twice a week and I couldn’t figure out what was going on. This video explained everything, thank you

  • That explains why my elbow hurts when I stopped training box and then comeback trying to throw punches fast and after some time it gets used to it again.

  • THANK YOU SO MUCH! THIS IS BY FAR THE MOST INFORMATIVE INFORMATION ABOUT TENDON INJURIES ON THE INTERNET. I have been having elbow issues since I started doing push days twice a week and I couldn’t figure out what was going on. This video explained everything, thank you

  • Isometrics if the pain is too intense for reps. Eccentrics, fast reps at submaximal loads, and heavy slow resistance in the 15rep max range eventually working up to a 6rep max. I’ve healed tendinosis in both knees, both triceps and my left forearm with these techniques. Hope this helps someone in need.

  • Imagine if you can somehow hack the nervous system.. I always ask, how does some skinny people are so strong? I am skinny and can do 20 pullups with not that much effort, btw, I am a bit aesthetic, not looking like an very skinny guy.
    But more than that I think about shaolins, the people that meditate, some of they are very strong, they control so much their body, and they don’t look muscular..

  • Tendonitis is when you spend too much time looking in the mirror….
    Tendons? Undeveloped muscle….
    Those spurs were once cross sections of muscles that controlled twist, no twist in a 2 dimensional movement, not even in a third.

  • i worked through the pain for armwrestling and it helped, after about 6 months of training and always aching serious pain in the brachi tendon in both arms it went away slowly but surely

  • These background sound effects are VERY disturbing. They don’t fit with the rest of the video and it makes it feel like a horror movie.

  • When i was 13 years old i had an accident with a chissel and stabbed it in my left hand. I cut throug my thumb bending tendon. I had to get surgery it was realy weird before The surgery i couldn’t bend my thumb at all. Luckely The surgery was succesful and i can use my thumb again but i have a massive scar on my hand �� sorry for my bad english

  • no matter how many scientific training a human do, He is no match on the other animal suh as Gorilla, Lion, Tiger, etc, Human are so fucking weak! fucking soft

  • Is trying to be happy wrong its been ssosososo long:( i feel bad for sad people feel like we need to make them happy like what i idd back then i have the way to act i guess if i have to push it up a bit it will give a great decision to help others who will apreaciate it

  • It never hurts to be stronger but these exercises won’t make you punch harder. If you want to punch harder then increase your forearm/overall grip strength, punch a heavier bag, practice sitting down on your punches and throwing hard shots, and perfect your technique. It’s not hard at all. Look at every fighter that has hit hard in history. Most have ripped forearms relative to size, have excellent technique ie putting bodyweight into the punch, and practice punching hard a lot.

    But don’t just take my word for it. Try it yourself. Imo a guy that lost all of his fights against local competition isn’t the best source considering he’s pretty biased towards weight training.

  • I hope I don t have to punch anyone. Well I think I would like it if it was sports like mma, not boxing, too many rules. Michael jai white can throw a punch and can kick someone’s head clean off their body. Tap your knuckles on some steel for hours a day over years and watch what happens, lol. One can literally tap someone and to them your knuckles will feel like an anvil. It’s very dangerous and no longer an ancient Chinese secret.

  • Ooooof, man… I can hEAR his knees lock, not good! Everything else is boss but that form is going to put you in a wheel chair before you’re 50!

  • 3:48 Sumo Deadlift
    6:03 Floor Press
    8:30 Rotational Medball Wall Throw
    9:28 Lateral Bound
    10:56 Drop Jump Box Jump
    11:43 Landmine Antirotation Windshield Wiper
    12:53 Landmine Rotation Windshield Wiper
    13:29 Antirotation Pallof Press
    14:28 Rotation Pallof Press

  • Walked on my toes and did body weight stair calf raises. Calves are soar. I noticed old hippies the run on the balls of their feet got awoke calves.

  • Hey Joey could you possibly do a video on movements that you could perform to assist with oly lifts but without bumper plates. I’m going back to school soon and won’t have any access to bumpers but I still want to progress with the lifts. Any help would be appreciated.

  • LOL quoting science without true understanding. You should have referred to kinetic energy, which is the impact energy. How can you measure acceleration of a punch? measuring velocity is easier. IMHO, proper proper execution of a punch is top priority, and muscles attained from motor skill through proper speed pad and heavy bag will improve punch power. Nevertheless, I like to incorporate torsonator ( landmine) exercises.

  • It’s great to see someone who is not only an expert at striking but also clearly immensely knowledgable about the physiology of the body.

  • This video just felt like a must see as soon as he started explaining his first sets of reasons for a movement. Thank you sir. Hope to put these exercises to good work

  • Imagine if you can somehow hack the nervous system.. I always ask, how does some skinny people are so strong? I am skinny and can do 20 pullups with not that much effort, btw, I am a bit aesthetic, not looking like an very skinny guy.
    But more than that I think about shaolins, the people that meditate, some of they are very strong, they control so much their body, and they don’t look muscular..

  • Tendonitis and joint pain all throughout my body. Can’t move much, definitely can’t run. Looking for cure. Not sure if tendonitis leads to permanent joint damage; joint damage that requires surgery to heal.

  • but power is energy consumed over time, it isn’t directly related to the impact of something like a punch

    increasing punching “power” (ignoring form) is improving your muscles so they can move your mass at a higher speed(force)

  • Hello,got Question may its stupid but i heard it and wanna know is that can be a fact → is 1-low body fat effects on Tendons?,which can makes em tired and easy to injury!!! Thanks

  • Hello,got Question may its stupid but i heard it and wanna know is that can be a fact → is 1-low body fat effects on Tendons?,which can makes em tired and easy to injury!!! Thanks

  • I like this! Short and sweet. I have Golfer’s elbow from repetitive movements eg over use of area due to everyday martial arts for over 26 years using wrist weights on each wrist putting pressure on my joints and now basically my elbow is stuffed. Still swollen and hurts like hell even though I have rested it and only do light exercising. Trying to avoid surgery. I feel everyone’s pain here especially my own. Actually wincing reading some comments.

  • Hey JT, what´s up? I am an amateur runner and i like boxing. Would you incorporate boxing training on non running days? My main focus is strenghtening my entire body to be a better runner and not getting injured ( I´ve been having some kind of soreness lately) And in that case, how would you incorporate it and what kind of exercises would you do? And the reason why i´m asking you this is because i like boxing, and all other type of trainings like cross fit or weight training ( gym ) is kind of a boring to me.

  • Would you be able to recommend dumbbell variants for us at home who are not professional athletes but want to study the art as a hobby?

  • Pure gold. A lot of this stuff is not just good for striking, but also to stay healthy /avoid injury. Already feeling the difference after 1 week. Walking around with less pain from old football injuries.

    Thanks for posting. Subscribed

  • That very tendon shown in the video has given me trouble in my right arm. I didn’t workout for 10 months and it never did heal. When I curl even with light weight it hurts. Any supplements out there that might help with the healing process?

  • Did you guys know that when someone is shocked by large amounts of electricity and they fly across a room it’s actually your muscles contracting extremely hard and not because the electricity explodes.

  • Hey bro, found your channel through a jujimufu video & I gotta say…what a fantastic channel, like literally the best fitness channel I’ve ever seen…i don’t get how you don’t have millions of subscribers, and I’ve seen your credentials it’s crazy ppl who barely have competed if at all have more subscribers than someone as knowledgeable as you. Keep it up & ill spread the word of this channel to my friends!

  • you 100% just ripped this straight off the catalyst athletics website https://www.catalystathletics.com/article/131/Starter-Program-for-Catalyst-Athletics-Online-Workouts/

  • I used your technique, loaded 4 plates of 45lbs on the chest press bar, picture myself lifting it but then I woke up in the hospital with a broken sternum ��

  • How many of you have developed tendinitis after using quinolone antibiotics? (particularly if combined with steroids) It’s pretty common. If you take quinolones, take it easy until a while after you’re done with them. How long? At least a few days, possibly up to a month. (quinolones are antibiotics: Cipro, levaquin, anything ending in floxacin.) These drugs don’t mix well with athletic activity. My biceps tendinitis happened from lugging a compressor and a chop saw around a job site while on levaquin. A friend of a friend snapped his achilles tendon skiing.

  • Great videos man! Wondering how to approach a deload week with Olympic lifts. Should we keep similar schedule and just lower sets and increase reps with lighter weight? Ex/ 3×6-8 instead of 5×2? Thanks!

  • Day 1:
    5×2+1 clean & jerk (split)
    Clean pulls 3×3 (80%)
    Back squats 3×5 increase each set
    Accessory work:
    20 sit ups
    20 deadbugs
    X4
    _
    Day 2:
    Snatch 5×2 increase each set
    Snatch pulls 3×3 (80%)
    Front squat 3×3 increase each set
    Accessory work:
    1 minute plank
    30 weighted Russian twists
    X4
    _
    Day 3:
    Power snatches 5×2
    Power cleans + power jerks 5×2+1
    Over head squats 3×3 increase each set
    Accessory work:
    15 leg raises
    30 sec side plants alternating sides
    X3
    _
    Day 4:
    Heavy Snatch single
    Heavy Snatch clean and jerk
    Heavy front squat single
    Mobility

    Week 2:
    _
    Day 1:
    5×3+1 clean & jerk (split)
    Clean pulls 4×3 (80%)
    Back squats 5×5 increase each set
    Accessory work:
    20 sit ups
    20 deadbugs
    X4
    _
    Day 2:
    Snatch 5×3 increase each set
    Snatch pulls 4×3 (80%)
    Front squat 4×3 increase each set
    Accessory work:
    1 minute plank
    30 weighted Russian twists
    X4
    _
    Day 3:
    Power snatches 5×3
    Power cleans + power jerks 5×3+1
    Over head squats 5×3 increase each set
    Accessory work:
    Back extensions
    50 foot one arm farmers walk
    _
    Day 4:
    Heavy Snatch single
    Heavy Snatch clean and jerk
    Heavy front squat 3×1 weight of last week’s 1rpm
    Mobility

    Week 3:
    _
    Day 1:
    5×1+1 clean & jerk (split)
    Clean pulls 3×3 (85-90%)
    Back squats 5×3 increase each set
    Accessory work:
    10 plank ups
    Alternating toe touches
    X4
    _
    Day 2:
    Power Snatch 5×3 increase each set
    Hang cleans 5×2 ^
    Accessory work:
    15 supermans
    15 sit ups
    X4
    _
    Day 3:
    Power snatches 5×1 (80%)
    Snatch pulls 3×3 (85-90%)
    Front squats 3×3
    Accessory work:
    Back extensions
    50 foot one arm farmers walk
    _
    Day 4:
    Hang Snatch 5×3
    Power clean and power jerk 5×1+1
    Over head squats 5×1
    10 ab rollers
    15 knees to chest
    X4

    Week 4:
    _
    Day 1:
    5×1+1 clean & jerk (split)
    Clean pulls 3×3 (85-90%)
    Back squats 5×3 increase each set
    Accessory work:
    10 plank ups
    Alternating toe touches
    X4
    _
    Day 2:
    Power Snatch 5×3 increase each set
    Hang cleans 5×2 ^
    Accessory work:
    15 supermans
    15 sit ups
    X4
    _
    Day 3:
    Power snatches 5×1 (80%)
    Snatch pulls 3×3 (85-90%)
    Front squats 3×3
    Accessory work:
    Back extensions
    50 foot one arm farmers walk
    _
    Day 4:
    Max Snatch attempt
    Max clean and jerk attempt

    *late to the party but hopefully this will help some people! Sure took me a while to type it out!

  • Liked the vid! Definitely helping me out! Gonna watch more of your videos soon just gotta go to bed right now lol. I’m subscribed. Any other recent videos on this subject?

  • I’ve thought about starting weightlifting, but I’m wondering if it’s to late if I want to compete at some point. I’m 25 years old right now, and it seems like anyone who competes started at the age of 8.

  • Hey bro had some questions hope you answer ((even do you always do ❤),
    So i’m a newbie to strength training (not the mouvements themself), and wanted to add the clean ans jerk and the pull to my over head press day. Cause my mobility sucks for a real snatch lol. Can i do that?

    And when should i start adding WL and strongman together?

  • I dont know if I’m being silly here… I have heard of special body conditioning training in martial arts which focuses on converting your red(fast) muscle fiber as well as white(slow) muscle fibers to an intermediary pink muscle fiber, meaning allover your body you will have muscle which can generate explosive power and also can sustain that power. May be think of the skinny muay boraan fighters (not the sport muay thai), they do generate somewhat like this power. Do you think its possible? if yes what training would we require??:) Thanks.

  • Nice video:-)
    I want to ask for some advice. I have trouble with ankle mobility. Can you recommend something for better overall mobility, not only before workout (when i havent weightlifting shoes it sucks)

  • Clearence Kenedy, if you look at him, he looks like a crossfit but he can snatch 185 Kg and Clean & Jerk 220 KG and he still do tricking as well. my point of view he is the perfect athlete.

  • Hey I just got ur app. It’s great! I’m a southpaw. I noticed the pad workout review is the other way.. I’ve used ur YouTube videos before but I was wondering if u can upload a south paw version of the “pad workout” on the app. Thanks!!!

  • Please speak like a Men not like a lady…it looks like you are a ladyboy…kindly train your brain �� to think and act like a Man��

  • Oh now i know why Imagining Goku vs Jiren fight helps me in snatching, Cause they were strong but at the same time fast. Strength + speed =Power. hmmmm

  • awsome dude!!!!! keep posting videos like this, im doing 5 x 5 training and this kind of knowledge is helping a lot to my muscle/strength gains

  • We actually can determine the makeup of our Genetics for neromuscular efficacy. This is the 21st Century. We dont have to dig graves up out from cemetery to test genetic raw materials.

  • Best boxing video’s on YouTube i could find. I am impessed by the way boxing is explaned. I understand boxing so much better. Thanks for sharing the knowledge. Greatings from the netherlands…

  • I’m confused what you do if your just training for strength, like would you just go to the gym every day and do one compound lift and avoid isolation exercises or what?

  • You can probably do sprints, explosive jumps, lunges or calistenics movements to improve your fast action muscle system and nerve system.. It’s just a comment…

  • Liked the vid! Definitely helping me out! Gonna watch more of your videos soon just gotta go to bed right now lol. I’m subscribed. Any other recent videos on this subject?

  • Yes absolutely. I like actionable information. I only started lifting 5 months ago and am amazed at the difference it’s made to my 55 year old body, Thank you very much for these very useful & informative videos. Good luck with everything & thanks again.

  • Well, ive been thinking about training since this video was released. Havent gained any muscle at all. Havent been training either tho..

  • Did you guys know that when someone is shocked by large amounts of electricity and they fly across a room it’s actually your muscles contracting extremely hard and not because the electricity explodes.

  • Hey Yes your vlogs are fast tracking my knowledge, i would love to hear you go more in depth on this subject and any subject to do with training as your a great influential speaker and im really enjoying your contagious vlogs. KEEP EM COMING…Elly from London:) P.S I’m a Nutritionist using the functional medicine approach to reach successful client results, also on a body development journey.

  • Walked on my toes and did body weight stair calf raises. Calves are soar. I noticed old hippies the run on the balls of their feet got awoke calves.

  • As a natural, they’re basically the same. Getting bigger numbers will get you bigger muscles, whether it’s another rep or another pound.
    Just keep on progressing with something. Another rep, another set, or another pound.

  • you 100% just ripped this straight off the catalyst athletics website https://www.catalystathletics.com/article/131/Starter-Program-for-Catalyst-Athletics-Online-Workouts/

  • Apparently the brain is a dick. There is some dude in there just hitting switches whenever he feels like it. “Oh, this is important to you? haha.Alright, alright..”flips switch” I guess i’ll let you do it.

  • I used your technique, loaded 4 plates of 45lbs on the chest press bar, picture myself lifting it but then I woke up in the hospital with a broken sternum ��

  • Other than being slower, what’s wrong with building slow muscle tissue? That 4th tip, getting over brakes on the muscle, I’ve read that it can also be done, with a spotter, doing over loaded eccentric sets. Obviously you need a spotter for this because the point is not to get the weight back up. But to control the weight enough to have it decent between 3-5 seconds. I can’t try this yet because I don’t have a spotter.

  • Anyone tried thinking about earlier experiences where you have gotten a lot of adrenalin, before going for a PR?
    I’m going to test this next training:)

  • hi  Omar I am a  75  year old  distance  runner but  lately  I have  been competing in  100, 200, and  400  metre  track races in the UK midland veterans T & F league  probably one of the  few V75’s who can compete at a decentish  level  at distance and sprint races in the UK  I find your videos very informative  and will implement some of your training techniques in my own training and the people I advise

  • I find it curious that the Russians (Soviets back then) were discussing the nervous system as it pertains to strength sports long before we “discovered” it in the West. I can remember as far back as the late 1970’s us (westerners) reading and writing about musculoskeletal system topics while they were talking about “neuromuscular” topics. It took us a while to come to the realization of just how important the nervous system is to muscle and strength development.

  • CORRECT! And the reason the brain helps build more muscle and power is bio-electricity!
    Bio-electricity is the life force, what comprises chi and we all know bio-electricity is what powers the nerves!
    Bruce Lee stands as the ultimate example of how more bio-electricity means more muscle and power!
    Bruce Lee was a qigong practitioner. Qigong and other esoteric arts increase bio-electricity thus amplifying your performance exponentially!

    Shaolin monks all do this and most of them have the iron body aura, which is chi/qi/ki or in other words bio-electricity.
    However the meditations I do are far more potent than anything Shaolin monks do.
    While it usually takes those monks an average of 35 years to gain that level of bio-electricity, the meditations I have been taught get the same results in less than 5.

    Bruce Lee to this day is still the uncontested master of martial arts whose legend has yet to be even remotely equaled due to his brilliant blending of qigong, weight training and martial arts!

  • Hey Joey could you possibly do a video on movements that you could perform to assist with oly lifts but without bumper plates. I’m going back to school soon and won’t have any access to bumpers but I still want to progress with the lifts. Any help would be appreciated.

  • Totally awesome bro. I love learning more of the physiology of the body during exercise and lifting. I found this very informative and interesting

  • @Precision Striking,Love the Content been Sub/Following your stuff since 2016,i wanted to know if you would consider doing a series on The CrossGuard style how to defend,counter and set up strikes from that stance,i Recently discovered Archie Moore 134 KO’S!!! and id like to learn his defensive/countering Skillset.Anyways Keep up the Good work.Thanks

  • This tendonitis wont fuckkng stop me from fucking. I would have to stop lifting heavy ass weights and start Lifting light fucking ass weights. With high reps if i have to

  • What about chalk? I can feel it on my shoulder and it causes alot of irritation. I got tendonitis for about 4 months now. Trying to do physio exercises every day now, slowly getting better

  • Not certain about the points made but,if anyone else trying to find out how do you cure tennis elbow try Qwixie Elbow Pain Helper (do a search on google )? Ive heard some awesome things about it and my m8 got cool success with it.

  • Well its been 2 years and it still hurts i stop lifting and now i started and it git worse so i quite for 6 months again abd it still hurts ��

  • I’m a ballet dancer and I feel pain at tendons while rolling and stretching my foot on pointe. First it was only hurting when I’m rolling and pressing to stretch my feet in my pointe shoes and I thought that it was hurting because of the stretch and didn’t think that it was wrong. Then it started to hurt while doing things that took a lot of hard work and strength on pointe (especially on my right foot it sometimes hurts without doing moves). And now I feel pain even doing basic pointe and flex with bare foot just sitting on my bed. Don’t know what to do. I don’t want to go to hospital during corona. I hope it isn’t a serious thing. I’ve heard in a professional dancers video that if my tendons or tendinitis hurts while stretching with going over box on pointe it can be dangerous. But she didn’t say anything more. I’m too scared for my career.

  • I’m a ballet dancer and I feel pain at tendons while rolling and stretching my foot on pointe. First it was only hurting when I’m rolling and pressing to stretch my feet in my pointe shoes and I thought that it was hurting because of the stretch and didn’t think that it was wrong. Then it started to hurt while doing things that took a lot of hard work and strength on pointe (especially on my right foot it sometimes hurts without doing moves). And now I feel pain even doing basic pointe and flex with bare foot just sitting on my bed. Don’t know what to do. I don’t want to go to hospital during corona. I hope it isn’t a serious thing. I’ve heard in a professional dancers video that if my tendons or tendinitis hurts while stretching with going over box on pointe it can be dangerous. But she didn’t say anything more. I’m too scared for my career.

  • and im piviting my foot on the far side.. great exersizes and everything, but really frustrating filming, how about we could see the piviting to

  • I’ve got excited with a new preworkout recipe and for about 2 months I was spending over 1.5h at the gym during arm workout. The pump was really intense. But then I started feeling something popping in my elbow. First it was on the inside portion of my elbow but it went away in about 3 weeks. Then I started feeling some discomfort from what seemed to be the tennis player elbow injury and it kept getting worse until I couldn’t do any exercise using my triceps, no matter what grip I tried. I took a break from upper body workouts for about 2 months and it still feeling the same. I wonder if there’s a stretching exercise that can help with it? Thanks!

  • Hello can someone help me what to do I have a injury at the ulnar side of my wrist at the tfcc around there and from barbell curls I’ve put too much stress in the tendon now it’s injured but my wrist gets painless if I leave it for a week or 2 but when I go back to normal barbell curls it gets back to the pain it was and I tried to excersise the tendon while it’s sore and it doesn’t get better if I excersise it too heavy and gets worse I go lower weight and when I do lower weight It doesnt get worse or better so what do I do? wait longer so it gets better pain free then go in the excersise for my tendon?

  • a lot of this is misleading or misexplained. you will likely never intentionally change the biophysical properties of motor neurons in your spinal cord. you cant just will nerves to fire quickly and shift or transform slow muscle fibers into fast ones. interestingly, training actually stimulates a shift of faster muscle fibers to be more slow like. the only time we have ever documented a conversion from slow to fast muscle fiber is when you either completely deload a muscle (through immobilization, or spinal cord injury), or when you artificially cross-innervate slow muscle using a fast nerve supply (through surgery, not done in humans). fast fibers are actually almost identical in size to slow fibers. and there are cases of reinnervation in aging and neuromuscular disease where slow fibers crossinnervate fast ones or vice versa. yes, mental imagery has been shown to improve strength, likely on a dynamometer isolating one joint or muscle group. this has nothing to do with actually improving strength but likely has to do with building a motor pattern and improving voluntary activation of that muscle. voluntary activation is the measurement or estimation of how much force we can produce voluntarily, out of the total force our muscle is capable of producing. voluntary activation is more likely to be less than 100% in untrained individuals, but likely to be closer to 100% in trained ones. muscle is very discrete and up front. x amount of muscle will produce y amount of force when stimulated properly, and that force is relatively invariable. you dont just all of a sudden become massively strong under times of stress, catecholamines circulating likely increase excitability and efficiency of the nervous system to allow you to utilize your whole muscle mass properly, or to maximize your voluntary activation of related muscles

  • If you have to get anti inflammatory steroid shots for anything don’t get them anymore than once every few months because they deteriorate all tissue even bone.

  • Completely tear one. Then have like 4 doctors over 6 years telling you ” you just gotta work out more”. Took me 10 years to even be 80%

  • How many of you have developed tendinitis after using quinolone antibiotics? (particularly if combined with steroids) It’s pretty common. If you take quinolones, take it easy until a while after you’re done with them. How long? At least a few days, possibly up to a month. (quinolones are antibiotics: Cipro, levaquin, anything ending in floxacin.) These drugs don’t mix well with athletic activity. My biceps tendinitis happened from lugging a compressor and a chop saw around a job site while on levaquin. A friend of a friend snapped his achilles tendon skiing.

  • That very tendon shown in the video has given me trouble in my right arm. I didn’t workout for 10 months and it never did heal. When I curl even with light weight it hurts. Any supplements out there that might help with the healing process?

  • Actually the correct is: The nervous system is the most important system in the body in every aspect, but it is very dependent by the resources, when i’m training learning, executing, i’m trying to be at my full awarenes, how the nervous system react, how the control over the endocrine system is taken over, what resources in terms of minerals, vitamins, aminocids, proteins, fats do i need, to be able to keep very high synapsys pontential within the neorons. I have interest in muscle building, when i’m on my full potential in the nervous system. If you want to know more about my training and maintenance of the body, write me.

  • Perfectly came up after I strained the tendons and ligaments b in my left knee skiing. I am stuck in a leg frame. I can’t say this is fun.

  • the pain is from muscle imbalances: the stabalizers. especially gripping the weight with a weak grip. do rotation exercises in the arms and legs. hold a light weight out from the body and instead of doing a curl you rotate from left to right with a slight stretch. same with legs. the goal is to strengthen those small stabilizers. you should feel relief in minutes.

  • Isometrics if the pain is too intense for reps. Eccentrics, fast reps at submaximal loads, and heavy slow resistance in the 15rep max range eventually working up to a 6rep max. I’ve healed tendinosis in both knees, both triceps and my left forearm with these techniques. Hope this helps someone in need.

  • What really helps strengthening your tendons is to take 20-40mg of collagen protein powder daily. In recent studies it has been shown that by ingesting extra collagen every day it drastically increases your tendons density as well as your bone density. I‘m taking it for a few weeks now and hadn’t any joint pain anymore.

  • Thing I like about lighter weights is that it allows you the chance to feel where the load is effecting the muscle and allows me (in bench for example) to find that sweet spot where most of the muscle fibres are firing; where as with heavy weight, all I can do is focus on lifting it up and it doesn’t give me a chance to feel which muscles are working. Also, it helps put more of the focus (benching for example again) on my pecs without the supporting muscles jumping in to assist more than they need to.

  • Actually the correct is: The nervous system is the most important system in the body in every aspect, but it is very dependent by the resources, when i’m training learning, executing, i’m trying to be at my full awarenes, how the nervous system react, how the control over the endocrine system is taken over, what resources in terms of minerals, vitamins, aminocids, proteins, fats do i need, to be able to keep very high synapsys pontential within the neorons. I have interest in muscle building, when i’m on my full potential in the nervous system. If you want to know more about my training and maintenance of the body, write me.

  • These background sound effects are VERY disturbing. They don’t fit with the rest of the video and it makes it feel like a horror movie.

  • What about the nutrition? What to eat to help the healing process. My elbows are killing me from weight lifting. Cannot recover. Stoping the weight lifting is kind of a no go.

  • can this program be used past 4 weeks and still get stronger? Or is this just a 4 week program and then never used again?
    I guess I’m wondering if I follow this program will it help build more onto what I can lift? or would this be for the ultimate (never lifted before) athlete? Thanks:) I’m trying to find a program that will work for me (gaining muscle and higher pr’s) until I can afford a coach locally. Thanks for reading!:)

  • I’ve got a ligament issue from age of 14 and I’m now 23I couldn’t walk when I got injured. My knee hasn’t 100% recovered. How can I do eccentric knee exercise?

  • Tendonitis is when you spend too much time looking in the mirror….
    Tendons? Undeveloped muscle….
    Those spurs were once cross sections of muscles that controlled twist, no twist in a 2 dimensional movement, not even in a third.

  • i worked through the pain for armwrestling and it helped, after about 6 months of training and always aching serious pain in the brachi tendon in both arms it went away slowly but surely

  • That explains why my elbow hurts when I stopped training box and then comeback trying to throw punches fast and after some time it gets used to it again.

  • When i was 13 years old i had an accident with a chissel and stabbed it in my left hand. I cut throug my thumb bending tendon. I had to get surgery it was realy weird before The surgery i couldn’t bend my thumb at all. Luckely The surgery was succesful and i can use my thumb again but i have a massive scar on my hand �� sorry for my bad english

  • Just look at his upper body and then how quickly he moves in and out with his jabs, that says it all. I’ll subscribe to his channel. Thanks for the referral. Phil Daru knows his business. I’ll let him know that you sent me.

  • Is trying to be happy wrong its been ssosososo long:( i feel bad for sad people feel like we need to make them happy like what i idd back then i have the way to act i guess if i have to push it up a bit it will give a great decision to help others who will apreaciate it

  • Hey bro, found your channel through a jujimufu video & I gotta say…what a fantastic channel, like literally the best fitness channel I’ve ever seen…i don’t get how you don’t have millions of subscribers, and I’ve seen your credentials it’s crazy ppl who barely have competed if at all have more subscribers than someone as knowledgeable as you. Keep it up & ill spread the word of this channel to my friends!

  • awsome dude!!!!! keep posting videos like this, im doing 5 x 5 training and this kind of knowledge is helping a lot to my muscle/strength gains

  • Tendonitis and joint pain all throughout my body. Can’t move much, definitely can’t run. Looking for cure. Not sure if tendonitis leads to permanent joint damage; joint damage that requires surgery to heal.

  • Day 1:
    5×2+1 clean & jerk (split)
    Clean pulls 3×3 (80%)
    Back squats 3×5 increase each set
    Accessory work:
    20 sit ups
    20 deadbugs
    X4
    _
    Day 2:
    Snatch 5×2 increase each set
    Snatch pulls 3×3 (80%)
    Front squat 3×3 increase each set
    Accessory work:
    1 minute plank
    30 weighted Russian twists
    X4
    _
    Day 3:
    Power snatches 5×2
    Power cleans + power jerks 5×2+1
    Over head squats 3×3 increase each set
    Accessory work:
    15 leg raises
    30 sec side plants alternating sides
    X3
    _
    Day 4:
    Heavy Snatch single
    Heavy Snatch clean and jerk
    Heavy front squat single
    Mobility

    Week 2:
    _
    Day 1:
    5×3+1 clean & jerk (split)
    Clean pulls 4×3 (80%)
    Back squats 5×5 increase each set
    Accessory work:
    20 sit ups
    20 deadbugs
    X4
    _
    Day 2:
    Snatch 5×3 increase each set
    Snatch pulls 4×3 (80%)
    Front squat 4×3 increase each set
    Accessory work:
    1 minute plank
    30 weighted Russian twists
    X4
    _
    Day 3:
    Power snatches 5×3
    Power cleans + power jerks 5×3+1
    Over head squats 5×3 increase each set
    Accessory work:
    Back extensions
    50 foot one arm farmers walk
    _
    Day 4:
    Heavy Snatch single
    Heavy Snatch clean and jerk
    Heavy front squat 3×1 weight of last week’s 1rpm
    Mobility

    Week 3:
    _
    Day 1:
    5×1+1 clean & jerk (split)
    Clean pulls 3×3 (85-90%)
    Back squats 5×3 increase each set
    Accessory work:
    10 plank ups
    Alternating toe touches
    X4
    _
    Day 2:
    Power Snatch 5×3 increase each set
    Hang cleans 5×2 ^
    Accessory work:
    15 supermans
    15 sit ups
    X4
    _
    Day 3:
    Power snatches 5×1 (80%)
    Snatch pulls 3×3 (85-90%)
    Front squats 3×3
    Accessory work:
    Back extensions
    50 foot one arm farmers walk
    _
    Day 4:
    Hang Snatch 5×3
    Power clean and power jerk 5×1+1
    Over head squats 5×1
    10 ab rollers
    15 knees to chest
    X4

    Week 4:
    _
    Day 1:
    5×1+1 clean & jerk (split)
    Clean pulls 3×3 (85-90%)
    Back squats 5×3 increase each set
    Accessory work:
    10 plank ups
    Alternating toe touches
    X4
    _
    Day 2:
    Power Snatch 5×3 increase each set
    Hang cleans 5×2 ^
    Accessory work:
    15 supermans
    15 sit ups
    X4
    _
    Day 3:
    Power snatches 5×1 (80%)
    Snatch pulls 3×3 (85-90%)
    Front squats 3×3
    Accessory work:
    Back extensions
    50 foot one arm farmers walk
    _
    Day 4:
    Max Snatch attempt
    Max clean and jerk attempt

    *late to the party but hopefully this will help some people! Sure took me a while to type it out!

  • Great videos man! Wondering how to approach a deload week with Olympic lifts. Should we keep similar schedule and just lower sets and increase reps with lighter weight? Ex/ 3×6-8 instead of 5×2? Thanks!

  • Question. I’m self taught and I’ve been doing Oly for about 5 years now. I have good form (I would say better than most) and I know what I’m doing. My issue is im a skinny white guy 160 lb and it’s hard for me to put on size. Obviously with strength sports you will not gain much size but are there recommendations as far as training frequency or volume for me to try to hold on to more weight?
    I snatch 185 lb and C&J 255.

  • Really important question for me. Do you let the weight drop after each rep or do lower it and keep you hands on it? Does letting bar go after a rep mean it’s not a set of two?

  • Not certain about the points made but,if anyone else trying to find out how do you cure tennis elbow try Qwixie Elbow Pain Helper (do a search on google )? Ive heard some awesome things about it and my m8 got cool success with it.

  • Hey bro had some questions hope you answer ((even do you always do ❤),
    So i’m a newbie to strength training (not the mouvements themself), and wanted to add the clean ans jerk and the pull to my over head press day. Cause my mobility sucks for a real snatch lol. Can i do that?

    And when should i start adding WL and strongman together?

  • Should be Paul Daroux. I’d rather have speed to create power, rather than mass to create power. The more mass, the more stress on heart to pump oxygen around the body causing fatigue. Also, with mass, the hearts ability to generate power, combination for short explosive periods, diminishes. IMO, with respect.

  • Nice video:-)
    I want to ask for some advice. I have trouble with ankle mobility. Can you recommend something for better overall mobility, not only before workout (when i havent weightlifting shoes it sucks)

  • Maaaaaaaaaaaaaaaaaaaaaaaaaaaate this program is fantastic i’ll definitely give it a shot next time i go. Thank you for the olympic stuff i requested:) Good to see a great youtuber listen to such a small fraction of his fanbase

  • How many Buff Dudes does it take to upload a video? More than two, apparently. Thanks for pointing out the previous upload was screwed up with no sound hope this one works for everyone! And if you wanna check out our episode where we take on a gold medal Olympian be sure to watch it HERE: http://bit.ly/2P34tiU Have a good weekend, STAY BUFF!!!

  • Apparently the brain is a dick. There is some dude in there just hitting switches whenever he feels like it. “Oh, this is important to you? haha.Alright, alright..”flips switch” I guess i’ll let you do it.

  • Question. I’m self taught and I’ve been doing Oly for about 5 years now. I have good form (I would say better than most) and I know what I’m doing. My issue is im a skinny white guy 160 lb and it’s hard for me to put on size. Obviously with strength sports you will not gain much size but are there recommendations as far as training frequency or volume for me to try to hold on to more weight?
    I snatch 185 lb and C&J 255.

  • When you say bodybuilders aren’t that strong. It’s a bit like saying an 800m runner isn’t that fast, because your benchmark of a fast runner is the 100m athlete. However if a 800m specialist was challenged to a 100m sprint by 99.999999% of the population, they would undoubtedly win.
    Same with a bodybuilder, in a 100kg(bar and 2 plates each side) benchpress max rep competition they would beat 99.999999% of the population, and also possibly most powerlifters. As powerlifters aren’t used to handling the pain of lactic acid.

  • Building more muscle makes you stronger, but increasing your strength doesn’t build muscle. More strength is usually more allocation of muscle fiber and better breathing, bracing, and form.

  • The title of this video implies the differences in technique between powerlifting and bodybuilding when it’s titled “Strength vs. Size”.
    If you are training merely for strength, then you seek powerlifting techniques, and if for size, then bodybuilding techniques.
    If you want both, then you do whatever in the hell you want to do.
    There’s a big difference between the training techniques of Eddie Hall (strength) and Hunter Labrada (size).
    Buff Dudes put out fun and informative videos, but for me, unfortunately this one was just fun.
    (Edit:) You seemed to try to explain this difference, but it was a blurry confusing mess.
    I did, however kinda like the TUT explanation which I would of added: The muscle contracts on the concentric portion (squeezing together) which creates bridges between the two types of muscle tissue, whereas the muscle tears come from the eccentric portion (stretching apart) when the now connected bridges are getting ripped apart. Bench press: concentric is pushing bar UP, eccentric is bringing bar DOWN, as far as the muscles are concerned.
    In a nutshell, 3-4 seconds slow downward motion, but faster more explosive upward movement of 1-2 seconds. Same technique for chest, back, etc..
    If I remember well enough, it was the smart Mike Mentzer who figured this out, nowadays you can check YouTube medical videos for this understanding.

  • What about the nutrition? What to eat to help the healing process. My elbows are killing me from weight lifting. Cannot recover. Stoping the weight lifting is kind of a no go.

  • You can probably do sprints, explosive jumps, lunges or calistenics movements to improve your fast action muscle system and nerve system.. It’s just a comment…

  • Hey Yes your vlogs are fast tracking my knowledge, i would love to hear you go more in depth on this subject and any subject to do with training as your a great influential speaker and im really enjoying your contagious vlogs. KEEP EM COMING…Elly from London:) P.S I’m a Nutritionist using the functional medicine approach to reach successful client results, also on a body development journey.

  • you dont want to stretch before working out because it weakens the muscle, stretch after a workout and warm up before sets will prevent injury

  • Maaaaaaaaaaaaaaaaaaaaaaaaaaaate this program is fantastic i’ll definitely give it a shot next time i go. Thank you for the olympic stuff i requested:) Good to see a great youtuber listen to such a small fraction of his fanbase

  • If the environment in which you shoot the video is really loud, putting fucking music on to cover it up only makes it hard to actually take in the information. You spent all this time to make a video and then you fuck it all up because of sound. Good job buff dude.

  • If you have to get anti inflammatory steroid shots for anything don’t get them anymore than once every few months because they deteriorate all tissue even bone.

  • What good is real big size if it is not flexible, athletic, useful and strong? I laughed a couple different times seeing some lean wiry Bruce Lee looking 170 pound Army Ranger, who can run 15 miles and go a couple days with out food, kick the snot out of some big slow 250 pound bodybuilder that has a special diet and eats expensive stuff every 2 hours, cant punch and barely move.

  • Okay that shade to the Smith machine motivates me to finally move on to the actual squat rack lol. Bad gym anxiety, small steps for me 😉

  • Precision Striking, can you do a video on beginner’s defense? I cannot find one from all your videos that explain what way to slip and why. Or why to catch a punch instead of weaving. I see people put their elbows up to block their temple. When is that technique good? Thank you!

  • Don’t know how much credence to lend it but there are quite a few studies out there now that actually show that long static stretching sessions prior to working out actually increases the chance of injury. Was kinda interesting

  • Great video. I wanna be able to do pull ups and dips. Currently I can do 1 of each on a good day. I guess I should do short, heavy sets of compound exercises (pulldown, bench press and such)?

  • “you aren’t going to put a lot of weight on isolation movements since it’s only focused around one koint”
    Puts fucking 200 pounds on a tricep pushdown

  • Obviously if you are gay you are going to be one of those Muscle-Mary types that hang around the big mirrors. No sexually normal man goes to the gym for any purpose other than normal fitness. Even that is virtually dead these days. Certainly English women prefer a real man one with love handles and a short life expectancy.

  • Great video. One note: a deadlift is a hip hinge, a squat is a squat. Two completely different movement patterns that should not be confused.

  • Hey Brandon. Can you tell us how do you implement your fitness tracker in tracking calories burn during the day and the workout. Are you satisfied with it and how much does it help. Great video again guys.:)

  • a lot of this is misleading or misexplained. you will likely never intentionally change the biophysical properties of motor neurons in your spinal cord. you cant just will nerves to fire quickly and shift or transform slow muscle fibers into fast ones. interestingly, training actually stimulates a shift of faster muscle fibers to be more slow like. the only time we have ever documented a conversion from slow to fast muscle fiber is when you either completely deload a muscle (through immobilization, or spinal cord injury), or when you artificially cross-innervate slow muscle using a fast nerve supply (through surgery, not done in humans). fast fibers are actually almost identical in size to slow fibers. and there are cases of reinnervation in aging and neuromuscular disease where slow fibers crossinnervate fast ones or vice versa. yes, mental imagery has been shown to improve strength, likely on a dynamometer isolating one joint or muscle group. this has nothing to do with actually improving strength but likely has to do with building a motor pattern and improving voluntary activation of that muscle. voluntary activation is the measurement or estimation of how much force we can produce voluntarily, out of the total force our muscle is capable of producing. voluntary activation is more likely to be less than 100% in untrained individuals, but likely to be closer to 100% in trained ones. muscle is very discrete and up front. x amount of muscle will produce y amount of force when stimulated properly, and that force is relatively invariable. you dont just all of a sudden become massively strong under times of stress, catecholamines circulating likely increase excitability and efficiency of the nervous system to allow you to utilize your whole muscle mass properly, or to maximize your voluntary activation of related muscles

  • I dont know if I’m being silly here… I have heard of special body conditioning training in martial arts which focuses on converting your red(fast) muscle fiber as well as white(slow) muscle fibers to an intermediary pink muscle fiber, meaning allover your body you will have muscle which can generate explosive power and also can sustain that power. May be think of the skinny muay boraan fighters (not the sport muay thai), they do generate somewhat like this power. Do you think its possible? if yes what training would we require??:) Thanks.

  • Somone told me for gaining size it’s big weights less reps at a slower pace per rep and static holds, they told me not to use lighter weights

  • How about the big guy in the background with the white shirt about 8 minutes in doing stiff legged cable crunches while standing? My back hurts just watching