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In this video you’ll I go over some of the differences between bodybuilding and powerlifting type of training and how to match these to your goal.
Specificity is key, you will always get specific gains in specific movements, whatever those movements are.
Lesson: If you want to get better at a specific movement you need to train that movement.
Each exercise is a skill. Like any other skill there’s a degree of learning you have go through before you become proficient at the movement.
Your body coordinating multiple or single joints to move the muscles.
Muscle growth is not optimal during the learning phase.
Study: Introducing Leg press vs Biceps curl the training.
Biceps curl started to induce hypertrophy much earlier than the leg press.
It takes your mind more time to coordinate multiple joints to move the muscles together, than a single joint, in case of the biceps curl the elbow.
During the learning phase you’re getting skill and neurological adaptations, new neurons are firing together and wiring together.
Once you learn the movement you will able to maximize hypertrophy with it.
This is why you don’t want to switch exercises too often to “confuse your muscles”.
Key point – When you take advice from the internet make sure to be clear for which goal that information is meant to be used for.
I see a lot of guys interested in size and looks that are training like powerlifters. In the end they might not get the result the wanted.
— Powerlifting —
If someone is a powerlifter they’ll choose different exercises than someone who’s primary goal is looks (bodybuilding)
The compound movements for PL will always be Squat, DL and BP since they compete in those.
And then they add movements that will remove weak links in the chain for the big 3.
Weak point can be lift or a muscle, that’s a place for isolation movements in powerlifting.
— Bodybuilding —
As a body builder you need to look at your body what is your weak point and then add exercises to correct that.
Usually this comes in form of isolation movements which is training come after your do your big compound lifts.
Focus on compound movements but pick those that will allow for symmetrical development.
Good rule of thumb is to have 2-3 compound lifts you’re constantly progressing at strength-wise and then alter isolation movements every 6-8 weeks.
The choice of exercise will depend what part you want to bring up.
Talk soon, Mario
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Alex Valmont says
yo dude i saw you were doing the pitcher of water thing (thumbs to the floor) when doing lateral side raises for delts. aren’t you worried about shoulder impingement? I’ve heard that if you lean slightly forward you hit the median delt perfectly without fucking up the joint
Bobby Eshleman says
Thanks man, your content is awesome. BTW, your English is crazy good. I’ve been studying a second language for over 4 years, and if I ever speak it as well as you speak English I will die a happy man.
poi fire9000 says
youre absolutely right about getting feedback from your body. I rockclimbed and bouldered seriously for a year b4 starting to work out so for me, my biceps and back dont grow nearly as fast simply bc they have a better strength foundation. Whereas my chest and triceps grow faster bc they arent as used to doing work. Great video man
Jeroen Room says
Good stuff bro!
Bro what shoes do you use? And pants? I keep getting issues on legs day lol
Petes Recipe says
Is it even worth focusing on getting your forearms bigger? and how would you do that 😉
Jason Edgerly says
Thanks for these types of videos. Enjoy watching and learning from your workouts!
joris verleg says
Best fitness channel.
Charlie on the go says
sorry but there’s no such a thing as the “medial delt” 😉 btw great info
Atif Ali says
Awesome vid. thanks mario! im going to try the bicep and tricep exercised you showed in the vid. keep it up
hao vu says
Another solid video, thank you! As a beginner/early intermediate lifter with only a bit of muscle mass do you recommend low rep range training (4-6) or slightly higher (8-12)?
Genaro Arreguin says
hey mario I was wondering what the full workout actually was, as in how many sets and reps of everything there was, if you could reply that would be great, thanks:) ps. love your vids. keep it up:)