What's up Kenny White?
Kenny White has a question, 'What's better, power-lifting or body-building?'
Write this down everybody, S-A-I-D, this is the law of specificity and what S.A.I.D stands
for is, Specific Adaptations to Impose Demand.
This is one of the most accepted principles in the resistance training community and this
basically means that whatever you subject your body to, whatever specific activity that
you expose your body to, whatever movement patterns you expose your body too, those are
the adaptations that you will make.
So let me spell this out for you in English, if you want to become a better swimmer, you
swim.
If you want to become a better tennis player, you play tennis.
If you want to be a better cross-fitter, do cross-fit.
If you want to become a better power-lifter, you should do power-lifting.
If you want to become a better body-builder, you should body-build.
So what does that mean when it comes to body-building?
Body-building specifically requires us to three things to increase the hypertrophic
response.
Number one is mechanical stress, the muscles need to be under stress for a period of time,
approximately 40-60 seconds, with loads of 60-75% under 1 rep max or greater.
That has to happen.
Another key requirement that some new research is showing, and I'm not going to say too much
about this because it is extremely early and extremely exciting, but it is blood flow restriction
training.
We will talk about that another day.
The third thing is lactic acid.
There's been some amazing research coming out of the University of Tampa, from the world's
leading doctor in hypergaphy on the importance of lactic acid in relation to hypergaphy.
I don't want to spoil the surprise because we've got something big coming up later this
year on how to do this and what you need to know is that training with movements that
do those three things that shorten a muscle and lengthen a muscle through its full range
of motion is going to create a hyprgaphy response for that targeted muscle group.
So if you want to look like a body-builder then your program needs to be revolved around
how body-builders train.
We'll keep it at that, it's a set principle that is very important to understand so that
you can make fast decisions when you are looking at different programs out there and asking
yourself, 'If I want to build muscle is cross-fit a good idea?'
No cross-fit is going to help you be better at cross-fit.
If you want to be strong you need to power-lift, if you want to build muscle size then you
need to be body building.
If you want to be better at Pilates you should be doing Pilates, if you want to be amazing
at yoga you need to be doing yoga.
It's very, very specific because your body always defaults to the principle of specificity
in terms of training and response.
Great question Kenny and let's get 400 likes on this video.
If we get 400 likes on this video then the next video I post will be on caloric counting
and why Charles Poliquin would say that it's for certified morons.
We're going to talk about why calorie counting is ridiculous and why people that think that
losing fat or building muscle only has to do with calories are complete morons to be
honest.
We'll discuss that in the next video.