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hi guys my name's chris brumed and in
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this video i'm going to talk you through
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the differences between hypertrophy
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training and strength training
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with hypertrophy training you'd best
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define this by training to increase
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muscular size whereas strength training
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you would define more so trying to
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increase power output and simply moving
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the weight from a to b so the pros and
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cons to do with the different styles of
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would be if you were to use hypertrophy
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training it is further away from the one
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rep max and is a lower risk of injury
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because of that and it's more so slow
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controlled movements whereas
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strength training you would
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better use power movements and use an
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explosive fashion i'm also moving the
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weight from a to b and you'll be closer
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to your one rep max sometimes even
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testing the one rep max which obviously
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carries a much higher risk of injury so
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you have to be much more careful when
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choosing the right kind of training and
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your basis on your goal if your goal is
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to increase muscular size and
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hypertrophy is a better way to go it's
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often been confused in the past if
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hypertrophy is your goal your training
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between 8 to 12 reps is the most common
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rep range to fall in whereas strength
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training would be three to five but
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that's not often the case these days if
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you're training for hypertrophy you're
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more so working towards muscular failure
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and with that it's through a variety of
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rep ranges so that could be a three to
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eight to 12 or 12 and above it still
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would be hypertrophy training and i
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would always advise people to work
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through a variety of rep ranges when
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trying to build muscular size the whole
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idea is that we're trying to load the
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muscles in a way that creates a stimulus
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whereas when we come into strength
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training you're trying to keep the reps
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low and create mechanical tension and
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neurological drive so if you see someone
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doing for example a deadlift in a
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strength training power lifting style
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fashion it would be explosive up
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slamming down with with little control
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because that is not their aim the aim is
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to get the weight up if you were more so
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trying to build muscle doing the same
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kind of deadlift you would come up
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controlled and down controlled because
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the negative portion of the rep is also
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incredibly important when trying to
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create that stimulus we're trying to get
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as much as we can out of the set to
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create as much stimulus as possible in
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the recovery process whereas strength
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training you're simply trying to get
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more weight on the bar and move from
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point a to point b when it comes to
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training for hypertrophy we'd often try
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and work in each session through a
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variety of movement patterns so for
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example if you're trying to work your
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you'd be looking at maybe a decline
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movement a flat movement an incline
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movement and maybe a fly so you've
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worked through each movement pattern to
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try and fully fatigue the muscle through
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every range of motion you can whereas if
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you're looking for strength training
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you'd often be looking to maybe a bench
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press as your primary movement and spend
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majority of the session working on
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increasing your bench press so not
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necessarily trying to fully fatigue the
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muscles but trying to repeat
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max power output on the bench press so
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you'd often see longer rests between
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and less fatigue through the muscle
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whereas hypertrophy you're often looking
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at shorter rest periods and trying to
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really force blood into that muscle and
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get it to be fully fatigued by the end
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of the session creating that maximum
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stimulus for growth and then lastly when
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it comes to exercise selection when it
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comes to strength training you wouldn't
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really choose isolation exercises
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because they don't really serve much
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purpose when it comes to
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increasing the load on the bar
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that would increase your risk of injury
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significantly as well and just wouldn't
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really gain much benefit in that area
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and then when it comes to hypertrophy
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training you'd often choose a mixture
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usually starting with the compound
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exercises and moving to isolation
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exercises later in the session when you
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start to reach the higher point of
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fatigue the reason we use compound
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exercises in this style training is to
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create a more significant load to the
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muscle which helps break down those
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fibers and then we could cause the
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localized stress with an isolation
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movement for example if you were to go a
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working through a heavy load and then
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choose a lighter load and really
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contract the muscle in the pec fly that
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would be something we do combine in a
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session whereas strength training you're
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looking at just pressing exercises as
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your primary movements so to summarize
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when it comes to strength training we're
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looking at mainly compound exercises
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focusing on a small number of exercises
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per session and trying to create that
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big power output when it comes to
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hypertrophy it's looking at working
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through a variety of rep ranges a
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variety of movement patterns and really
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trying to fatigue the muscle to let it
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grow bigger whilst gaining strength in
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the process if you found this video
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