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Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio.

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Speaker 1: I am Tom Holland, and this is Fitness Disrupted Lifting

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Speaker 1: for strength versus lifting four size, great topic. What are

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Speaker 1: your goals with strength training? And are either of these

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Speaker 1: one of them? And oftentimes they are right that you

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Speaker 1: have specific goals with your strength training, and there are

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Speaker 1: differences in how you are going to go about that,

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Speaker 1: many differences. This is essentially strength in size one O one.

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Speaker 1: I didn't think putting one on one in the title worked,

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Speaker 1: but this is a primer. There's more to it. There

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Speaker 1: always is, but this is absolutely what you need to

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Speaker 1: get started if you're strange training and if either of

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Speaker 1: these are your goals or whatever your goal is with

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Speaker 1: strength training, And that's really important is that you clarify

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Speaker 1: right at the start what your goals are with strength training,

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Speaker 1: and they don't have to be just one, but you

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Speaker 1: got to know what you're working towards because that will

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Speaker 1: dictate many different things. And those different things are what

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Speaker 1: this show is about. The type of exercises you do,

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Speaker 1: the way you structure your weak the number of sets,

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Speaker 1: the number of repetitions, how you do each rep even

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Speaker 1: makes a difference. But let's start with the absolute basic.

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Speaker 1: First of all, I have to, as I normally do,

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Speaker 1: pull some quotes to show you how goofy and misinformed

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Speaker 1: and confusing the advice often is. Now, this is Wikipedia,

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Speaker 1: which rarely pulls something from but it popped up right away,

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Speaker 1: and it's a perfect starting talking point for this subject.

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Speaker 1: So what's length? What is strength? Right? I think you know?

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Speaker 1: But what is the actual definition? According to Wikipedia in

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Speaker 1: the first thing that comes up if you google strength

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Speaker 1: at least on my browser, and I quote physical strength

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Speaker 1: is the measure of a humans exertion of force on

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Speaker 1: physical objects. That's pretty good. I'll accept that. Not perfect,

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Speaker 1: but good enough. But the second sentence, I have many

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Speaker 1: problems with second sentence. It goes onto increasing physical strength?

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Speaker 1: Is the goal of strength training? Is the goal? Really?

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Speaker 1: That's the goal for everyone. I don't think so. I

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Speaker 1: don't think so. And that's the perfect way to start

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Speaker 1: this discussion, because there are so many different goals of

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Speaker 1: strength training. And actually the most current research is insanely amazing.

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Speaker 1: And I've brought you many studies and will continue. You

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Speaker 1: know what, we thought we're the only benefits of strength training,

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Speaker 1: not even close, not even close, And So two, be

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Speaker 1: that specifically incorrect that increasing physical strength is the goal

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Speaker 1: of strength training. Well, no, when you're lifting for size,

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Speaker 1: as I will talk about, they don't really care. Bodybuilders

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Speaker 1: don't really care how much they lift. It doesn't matter

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Speaker 1: they get on stage. The judges aren't going, you know,

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Speaker 1: I bet he can bench three hundred where she can

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Speaker 1: bench you know, four hundred. No, it's all about hypertrophy,

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Speaker 1: which is a fancy word for building muscle, and that's

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Speaker 1: not where it ends. Increasing physical strength is not the

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Speaker 1: only goal of strength training. It's also injury prevention as

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Speaker 1: I get older. That is much more important than the aesthetic.

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Speaker 1: And there's the whole psychological side that this definition doesn't

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Speaker 1: even go into. Now, yes, I know it's Wikipedia, but

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Speaker 1: there are other equally incorrect definitions. So there are many

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Speaker 1: different goals of strength training, and that's what this shows about.

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Speaker 1: These are two specific goals. Are you lifting for strength

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Speaker 1: pure strength or are you lifting for size? Or let's

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Speaker 1: confuse the issue a tiny bit. Do you want both?

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Speaker 1: Do you want both? Well, quick break and we come back.

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Speaker 1: We have to revisit that old topic that I bring up.

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Speaker 1: All that's not old, but it always applies when we

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Speaker 1: talk about this type of subject, the overload principle. All right,

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Speaker 1: because that's where this all starts. Quick break, we will

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Speaker 1: be right back talking about the difference. Are there differences

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Speaker 1: between lifting for strength and lifting for size? Yes, there are,

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Speaker 1: and that's what this shows about. But as I said

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Speaker 1: before the break, the overload principle is what when we

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Speaker 1: stress our body, when we stress our muscles, when we

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Speaker 1: overload them, they have to respond. And strength training causes

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Speaker 1: tiny micro tears in the muscle tissue and it's in

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Speaker 1: the rebuilding of those tissues that strength and size occurred. Now,

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Speaker 1: it is much more complex than that, especially when it

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Speaker 1: comes to strength. There's a whole neuromuscular connection. You're actually

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Speaker 1: learning to lift utilizing more muscle fibers, and that's part

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Speaker 1: of all of this. And when I talk about you know,

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Speaker 1: your fitness level and experience, that comes into play. But

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Speaker 1: the overload principle is exercise science, exercise FIZ one oh

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Speaker 1: one when it comes to strength training. And that's why

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Speaker 1: if you generally use weights that are too light and

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Speaker 1: don't do enough reps, you know, overload your muscles, they

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Speaker 1: don't respond in the way that many would expect. Or

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Speaker 1: want not going to build significant strength. You're definitely not

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Speaker 1: going to build significant size if you don't overload the muscles,

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Speaker 1: and there are different ways to do that, and that's

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Speaker 1: where we talk about sets and reps and exercise selection

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Speaker 1: and all of those things. Okay, all right, so there

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Speaker 1: are differences between lifting for strength and lifting for size.

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Speaker 1: But let's go back to your goals. What is your goal,

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Speaker 1: because that's really important. Are you a strict power lifter.

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Speaker 1: Are you a woman who's competing in you know, powerlifting competitions.

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Speaker 1: Great guest on who talked about that, she was and

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Speaker 1: is competing in those events, and that's awesome. So that's

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Speaker 1: where specificity comes in. But if you are lifting for

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Speaker 1: competition purposes, that is going to dictate the specific workouts

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Speaker 1: you do. And that's where it comes to just specificity

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Speaker 1: of training, which is a common sensical concept, but it's

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Speaker 1: often not follow In other words, if you want to

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Speaker 1: compete in powerlifting and bench press is part of that,

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Speaker 1: well then you're gonna work on bench press as a

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Speaker 1: primary part of your training, deadlift, squats, things like that.

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Speaker 1: So whatever you want to get stronger at with your goal,

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Speaker 1: especially if it's for competitions. Well, that is a huge

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Speaker 1: focus and then you start to build off of that.

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Speaker 1: But that is absolutely where you start. And if your

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Speaker 1: goal is a specific sport. Are you a football lineman,

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Speaker 1: are you a triathlete? Are you someone who is training

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Speaker 1: for a specific event like CrossFit or a spartan race, Well,

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Speaker 1: then your exercises are going to as closely approximate the

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Speaker 1: demands of that event. CrossFit is very simple as far

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Speaker 1: as the specificity. You know what you're gonna do. Well,

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Speaker 1: they oftentimes don't tell you what you're gonna do beforehand,

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Speaker 1: but you know the essential types of movements and exercises

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Speaker 1: that you need to do. And so again back to specificity.

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Speaker 1: So this is where strength and specificity cross specific adaptations

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Speaker 1: to impose demands the said principle. Okay, but if your

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Speaker 1: goal is runner, and this is why that definition falls

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Speaker 1: apart so quickly. You know increasing physical strength is the

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Speaker 1: goal of strength training, well, yes and no. A runner

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Speaker 1: is lifting weights for two main reasons in my opinion,

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Speaker 1: and what they should be doing to improve performance and

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Speaker 1: decrease the likelihood of injury. And decreasing the likelihood of

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Speaker 1: injury so they can train more and increase performance. Okay,

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Speaker 1: so it's simple, yet it's complicated, but it always goes

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Speaker 1: back to the simple. All right, So what is your

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Speaker 1: specific goal? Get really specific on why you are strength training,

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Speaker 1: and if it's first strength and that's st is for

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Speaker 1: a specific type of event, well then that will again

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Speaker 1: dictate the exercises you choose first and foremost. And then

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Speaker 1: if you're lifting for size, as I said, that is

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Speaker 1: a really simple way to differentiate between the two. You know,

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Speaker 1: there are some bodybuilders who aren't half as strong as

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Speaker 1: power lifters, who don't look as strong because it's not

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Speaker 1: the goal of the bodybuilder. It's pure size and symmetry,

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Speaker 1: pure size and symmetry, and that surprises a lot of people.

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Speaker 1: I remember when I was a kid, you know, getting

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Speaker 1: really interested in this seventh eighth grade, especially looking at

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Speaker 1: bodybuilders like wow, and you thought, oh my gosh, they

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Speaker 1: must be able to lift a lot of weight. Now

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Speaker 1: let me stop right there, because this is where yes

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Speaker 1: Acam's razor simplicity. If you lift heavy things, you will

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Speaker 1: what you're gonna get stronger. So even though the bodybuilders

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Speaker 1: goal or an I'm saying bodybuilder, but you know, vanity,

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Speaker 1: you know, back when I was in my twenties thirties,

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Speaker 1: mostly twenties thirties, I started getting into the sports more,

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Speaker 1: the triathlon and running. But that was size. That's what

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Speaker 1: that was about, all right. That's that's a huge difference strength.

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Speaker 1: I didn't really care, and to be honest, I've never

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Speaker 1: cared that much about how much I lifted other than

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Speaker 1: high school and bench press, and it was mostly bench press,

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Speaker 1: which really a topic for another day. But what does

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Speaker 1: that really show? We talk about the combine and football

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Speaker 1: and you know, what are they truly testing? But yeah,

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Speaker 1: back in the day, it was cool to say I

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Speaker 1: can bench you know, x amount x more than my

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Speaker 1: body weight, right, but bodybuilders are lifting for aesthetics, size

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Speaker 1: and symmetry, and that is different, and that's going to

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Speaker 1: dictate what you do, all right. So let's get into

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Speaker 1: the differences. And I've already alluded to and talked about

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Speaker 1: right away that type of exercises you do. Now again,

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Speaker 1: this is one oh one, but it's what most of

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Speaker 1: you who are at least starting out beginner to intermediate

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Speaker 1: need to know. So if you've clarified your goals and

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Speaker 1: you say I want to get stronger for this event,

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Speaker 1: this competition or just maybe for the gym. Maybe, And

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Speaker 1: that's that that's purely fine, right if you're like, hey,

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Speaker 1: I love going to the gym, and I want to

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Speaker 1: be able to bench x and I want to be

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Speaker 1: able to squat x and I want to be able

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Speaker 1: to deadlift x. And thanks to social media, that's a

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Speaker 1: huge goal of people too. They're like, I don't even

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Speaker 1: care what I do in the gym, but I want

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Speaker 1: to be able to put on social media that I

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Speaker 1: can deadlift five pounds. Now, please be careful. I've done

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Speaker 1: way too many shows, and I've watched way too many

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Speaker 1: frightening social media instagram type posts with some of the

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Speaker 1: worst form ever with some of the heaviest weights, and

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Speaker 1: it frightens me to no end. And again, let me

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Speaker 1: just throw out there too, you trainers and others in

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Speaker 1: the industry. I am a fitness expert in lawsuits, have

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Speaker 1: done many involved in several right now, and oftentimes that

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Speaker 1: social media is utilized as evidence. So just be careful

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Speaker 1: what you post. Okay, on a tangent, but that's another goal.

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Speaker 1: So many people are like, hey, you know what, got

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Speaker 1: a cool Instagram account? Um x years. I got to

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Speaker 1: listen people my age who are like focused on you know,

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Speaker 1: deadlifting insane amounts of weight. Not for me, but that's

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Speaker 1: their goal. Okay, so that's the difference. So type of

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Speaker 1: exercises very simple. I just said. If you're someone focused

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Speaker 1: on strength and your goal is deadlift, squad bench press,

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Speaker 1: you are going to do those type of exercises. Those

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Speaker 1: are compound movements. They involve more than one joint, more

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Speaker 1: than one muscle group, and those are generally what people

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Speaker 1: who are focused on strength focus on those type of exercises,

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Speaker 1: and they're generally more advanced. Olympic lifts are a huge

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Speaker 1: part of many of those types of programs for obvious reasons. Right,

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Speaker 1: you're not doing single arm tricept kickbacks. If your goal

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Speaker 1: is to bench press twice your body weight, now you can.

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Speaker 1: Strength is strength, and if you're exercising frequently, I could

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Speaker 1: be part of it, but generally not, that is not

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Speaker 1: that is not something you really focus on. Right, So

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Speaker 1: there you go. The exercises will change. Now if you

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Speaker 1: are focused on size, you are still going to do those,

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Speaker 1: and that's why it's one oh one. This is where

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Speaker 1: it gets a little complicated. But not bodybuilders, sure they're

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Speaker 1: gonna do bench press they're gonna do squats, but they're

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Speaker 1: also going to add in what those exercises that focus

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Speaker 1: on specific muscles, just one isolation exercises, right, And this

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Speaker 1: is where you give bodybuilders huge credit. That symmetry part.

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Speaker 1: That's really hard. It takes a lot of work. Now, yes,

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Speaker 1: there are performance enhancing drugs involved in the higher levels

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Speaker 1: of this and the lower levels, but it does not

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Speaker 1: take away from the fact that those body builders and

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Speaker 1: those people in the gym who look really good, who

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Speaker 1: are symmetrical, and what does that mean. It means yet

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Speaker 1: your lower body, especially for guys, your your legs are

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Speaker 1: in symmetry. They're not tiny compared to your upper body.

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Speaker 1: You're doing all your muscle groups and they're balanced. And

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Speaker 1: so if you are focused on size, you're gonna do

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Speaker 1: compound movements to maximize your time, but you're also going

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Speaker 1: to add in those isolation movements. And that is a

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Speaker 1: big difference between strength and size. Now, both groups are

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Speaker 1: going to do both types, but it is the amount

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Speaker 1: of time you focus on those exercises. Right, if you're

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Speaker 1: focusing on size, you're going to do generally speaking, more

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Speaker 1: isolation exercises and more overall exercises and that goes into

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Speaker 1: everything else. The amount of weight you use, the number

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Speaker 1: of muscle groups and body parts you do per workout,

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Speaker 1: the number of workouts per week, the number of reps,

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Speaker 1: the number of sets, and your rest and when we

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Speaker 1: come back from this break and get to all those things.

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Speaker 1: All right, quick break, we'll be right back, all right.

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Speaker 1: So we're talking about lifting for size versus strength. Kind

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Speaker 1: of gets you started on that. I have a couple

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Speaker 1: of guests that I'm going to have on that. We'll

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Speaker 1: go into this in greater detail, but this is just

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Speaker 1: to get us started here. And this is mostly what

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Speaker 1: the vast majority do you need if those are your goals?

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Speaker 1: All right, So type of exercises specificity, more compound movements

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Speaker 1: for strength, more isolation type exercises for those who are

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Speaker 1: building size and symmetry. All right, then the way you

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Speaker 1: used is going to be somewhat self explanatory. Right. If

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Speaker 1: you're listing lifting for strength, you are going to generally

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Speaker 1: lift heavier. Bodybuilders are, by and large and people who

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Speaker 1: and again every time I say bodybuilding, I feel like

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Speaker 1: I'm leaving out the aesthetics. I'm just using that for

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Speaker 1: simplicity sake. People who are lifting for size, you don't

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Speaker 1: have to go super heavy. It's counterintuitive. So that is

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Speaker 1: a big takeaway from this show. It is more about

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Speaker 1: volume and that's the newest research. That's the really interesting stuff.

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Speaker 1: And so I have to have dr show and fell

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Speaker 1: back on. There's a big departure from what I studied

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Speaker 1: years ago. It was about the overload principle and lifting

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Speaker 1: super heavy to get bigger. But now the research is saying,

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Speaker 1: yeah it matters, you've got to lift heavy enough enough

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Speaker 1: to cause that overload principle. But then it's volume of training.

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Speaker 1: So what does that mean? People who lift for size

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Speaker 1: are going to generally do more sets and more exercises, right,

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Speaker 1: So you're not gonna do just bench press and a

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Speaker 1: couple of sets like the power lifter or the person

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Speaker 1: who's working on strength will do. They're gonna do fewer

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Speaker 1: sets and fewer reps and tie them in makes it easier,

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Speaker 1: fewer sets and fewer reps than the bodybuilders. The bodybuilder

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Speaker 1: is going to do as much volume as possible. In

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Speaker 1: other words, they're going to do you know, just throughout

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Speaker 1: an example, bicep curls with dumbbells, bicep curls with a

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Speaker 1: barbell chin ups. They're going to do multiple exercises for

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Speaker 1: that body part, and that's volume. Volume is essentially the

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Speaker 1: number of sets, the number of reps, and the amount

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Speaker 1: of weight used. So the body builder is going to

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Speaker 1: do more per body part for those reasons to build

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Speaker 1: that size, to get as much volume as possible. The

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Speaker 1: person working on strength is more focused on that weight

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Speaker 1: and that progression to get up to that weight, the

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Speaker 1: heavier and heavier weights, and so the strength person generally

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Speaker 1: the reps are less. Now, this is where we get

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Speaker 1: a little tricky with strength and power, and there's different

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Speaker 1: definitions of specific strength. Don't want to get into that here,

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Speaker 1: but for simplicity purposes, one to eight reps for strength,

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Speaker 1: and then eight to five. Again these are ballpark figures,

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Speaker 1: but eight to fifteen for size, and the strength person

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Speaker 1: is generally going to use heavier weights. It's about to

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Speaker 1: say much, obviously, but it depends. But that's the goal

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Speaker 1: of strength to maximize the amount of weight you left.

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Speaker 1: One of the big takeaways for those of you who

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Speaker 1: are just learning about these two things is again you

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Speaker 1: may think that that favorite body builder of yours, or

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Speaker 1: the guy or woman at the gym who looks uh enormous. Basically,

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Speaker 1: the women who are walking with more muscle, they have

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Speaker 1: to work harder to get that thanks to hormonal stuff.

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Speaker 1: Obviously it's genetically dependent on the person as well. But

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Speaker 1: for this discussion, you know that enormous body builder again,

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Speaker 1: their powerlifters who you go, guy, can't lift more than

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Speaker 1: that genormous body builder. Yeah, because that's their focus and

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Speaker 1: that's what they train. And now we're talking about muscle,

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Speaker 1: fiber recruitment and things like that. Okay, so weight used

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Speaker 1: heavier generally speaking for the person focused on strength, the bodybuilder.

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Speaker 1: Those people working on size symmetry are going to do

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Speaker 1: more exercises, more sets, higher reps, and a moderate too heavyweight.

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Speaker 1: So that's the big departure in the textbooks that you

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Speaker 1: can get away with, and oftentimes because you're doing more volume,

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Speaker 1: by the way, a little bit lighter weight, still challenging

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Speaker 1: to build size. All right, So now let's get into

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Speaker 1: a number of muscle groups body parts. This is super

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Speaker 1: confusing for many people, but it's not. It's confusing because

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Speaker 1: the performance enhancing drug part comes in, and that's where

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Speaker 1: it's difficult for someone who's not doing those to understand

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Speaker 1: why they don't look like the people in those magazines

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Speaker 1: who are doing what to one or two body parts

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Speaker 1: two three per workout. So this gets into the just

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Speaker 1: the way sets and reps were intertwined. The number of

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Speaker 1: body parts you do per workout, and now we're talking

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Speaker 1: more about working out for size obviously, is how many

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Speaker 1: times you're gonna work out per week? Right, so and end,

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Speaker 1: let me throw in a third part. Actually, it's your

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Speaker 1: fitness level, right, So if you're just starting out, you

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Speaker 1: want to do essentially three full body workouts per week

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Speaker 1: to build size two to three, and three is better, Yes,

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Speaker 1: more is better to a point, But Monday, Wednesday, Friday

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Speaker 1: full body working on size for the beginner to to intermediate.

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Speaker 1: Then as you get more advanced, intermediate to advance and

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Speaker 1: you're working out more times per week, if you're doing

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Speaker 1: five six trips to the gym or trips to your

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Speaker 1: home gym per week, then you can start to split

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Speaker 1: up the body parts you actually have to write to rest,

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Speaker 1: and that's where you can do a split routine upper

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Speaker 1: body one day, lower body the next six days per week.

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Speaker 1: You're still hitting each body part three times. Hitting each

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Speaker 1: body part is not the focus of someone working for

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Speaker 1: strength in the way that it is someone working for size.

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Speaker 1: So we're talking volume for the person trying to in size,

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Speaker 1: and the more times per week the better. And since

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Speaker 1: your body, your muscles need what twenty four hours rest,

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Speaker 1: the number of times you work out per week is

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Speaker 1: going to dictate the number of body parts and the

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Speaker 1: way that workout is every day. So again, those of

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Speaker 1: you just starting out and don't want to work out

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Speaker 1: that many times per week, Monday, Wednesday, Friday, full body

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Speaker 1: hour long if you can, and just getting in as

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Speaker 1: many exercises as possible within that workout. Strength different strength

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Speaker 1: is really hard if you're lifting super heavy weights. And

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Speaker 1: so let's go back a little bit the rest periods.

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Speaker 1: That's one of the huge differences. If you see someone

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Speaker 1: at the gym who is a powerlifter versus a bodybuilder,

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Speaker 1: what is that powerlifter doing more of during that hour

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Speaker 1: or two sitting doing nothing? Because now we can get

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Speaker 1: into energy systems. Don't want to, don't have to, but

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Speaker 1: suffice it to say, you do a super heavy three

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Speaker 1: rep squat set, then you go and you sit for

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Speaker 1: three to five minutes to let that energy system replenish,

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Speaker 1: and you're you know, your neuromuscular system as well, a

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Speaker 1: neural component. There's there's a lot going on. So a

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Speaker 1: person who is lifting for strength as a goal is

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Speaker 1: going to rest a heck of a lot more within

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Speaker 1: that workout. The person lifting for size, you're gonna take rests.

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Speaker 1: But generally speaking, thirty to sixty seconds is plenty. Yeah,

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Speaker 1: talking in generalizations here, but for the vast majority of

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Speaker 1: you that that's all you need right now. And watch

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Speaker 1: watch those power lifters. They do they're dead lifts, want

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Speaker 1: to three reps five whatever that number is lower generally,

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Speaker 1: and then they rest. So the volume of work is

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Speaker 1: generally much lower than the person lifting for size because

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Speaker 1: the weight and the intensity is much greater. You know,

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Speaker 1: it's much more taxing on the body to do three

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Speaker 1: five hundred pound dead lifts than it is to do

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Speaker 1: three sets of twelve repetitions of forty pound dumbbell colonels.

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Speaker 1: All right, and let me give you one final differential

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Speaker 1: and then we'll pull it all together. The actual speed

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Speaker 1: of the repetitions makes a difference. Now, if you've listened

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Speaker 1: to my prior podcast on things like eccentric training and

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Speaker 1: slow reps. In the six second rep I have lived

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Speaker 1: my life doing slower repetitions, and and that's a great

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Speaker 1: quick talking point. My goal was to yes, increase size

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Speaker 1: a little bit. Yes, I was trying to do and

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Speaker 1: I'm continuing to do many different goals at the same time.

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Speaker 1: And that's why I started the show by saying, you

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Speaker 1: don't have to have just one or two or three goals.

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Speaker 1: So I wanted to look good. I wanted to perform

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Speaker 1: well in the sports that I was doing, and that's

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Speaker 1: running and triathlon, and I want to be injury free,

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Speaker 1: and that it's more difficult to do all those things,

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Speaker 1: especially to put on muscle and go fast. There's a

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Speaker 1: reason why marathoners don't carry a lot. Top marathoners don't

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Speaker 1: carry a lot of muscle parts genetic and for the

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Speaker 1: top people, it slows you down. And so those were

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Speaker 1: kind of contradictory or competing goals. But I also really

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Speaker 1: focused on slow repetitions because I wasn't going for absolute strength,

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Speaker 1: and that's one of the different types of strength. You

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Speaker 1: really want to break it down and care how much

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Speaker 1: I bench, didn't care how much I squatted. I want

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Speaker 1: it to look good when to perform well. Wanted to

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Speaker 1: feel good. All right, So that's a big differentiator when

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Speaker 1: it comes to size and strength. People who are lifting

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Speaker 1: for size generally go slower. Generally, again, it's time under tension.

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Speaker 1: So that's why the perfect way to start to wrap

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Speaker 1: this up. That's why so many people who are lifting

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Speaker 1: for size men and women women more now than when

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Speaker 1: I first started. But when you're lifting weights that are

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Speaker 1: too heavy, oh my gosh, perfect way to pull this

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Speaker 1: all together, and you're using more momentum and you're decreasing

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Speaker 1: your time under tension. That is why so many people

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Speaker 1: fail to see their size gains. And so I am

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Speaker 1: a practitioner of one to two seconds on the up,

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Speaker 1: three to four seconds on the down, time under tension.

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Speaker 1: Now you're gonna get stronger, you're gonna build more size,

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Speaker 1: You're going to prevent injury with that rep slowing it

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Speaker 1: down using lighter weights, not lightweights, lighter, moderately heavy, challenging

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Speaker 1: last few reps are difficult without losing form, So you

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Speaker 1: start to see the big difference. It's in the goals

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Speaker 1: of the strength versus sized person, and then the way

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Speaker 1: that dictates all the differences within your workout, how much

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Speaker 1: weight you use, how many sets, how many reps, the

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Speaker 1: speed of the repetition, the type of exercises used, and

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Speaker 1: how you structure that week. And it always comes back

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Speaker 1: to specificity. What is your goal. Your goal is to

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Speaker 1: bench twice your body weight, and you're gonna spend a

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Speaker 1: lot of time benching and doing dumbbells and barbells and

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Speaker 1: push ups and anything that's going to help you with that,

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Speaker 1: and not a lot of wasted time. You know, bicep

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Speaker 1: curls are really not going to help that bench press.

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Speaker 1: So there you have it, one on one. There's a

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Speaker 1: lot more to it, but that's for the vast majority

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Speaker 1: of you who need the difference between the two. There

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Speaker 1: it is, and it's really kind of cool. You know.

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Speaker 1: Oftentimes body builders are looked at even you know, both

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Speaker 1: body builders and people who are trying to build size

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Speaker 1: aesthetics and para others are looked at as not being

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Speaker 1: maybe higher in the i Q or intelligence it takes you.

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Speaker 1: There's science behind this is where after try to get

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Speaker 1: to and those people who have achieved both of those things,

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Speaker 1: the ability to be really strong or be really symmetrical

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Speaker 1: and increase their size their body that takes not just work,

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Speaker 1: but knowledge and now you have a little bit of it,

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00:28:58,760 --> 00:29:01,240
Speaker 1: all right, and there you have it, the difference between

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00:29:01,240 --> 00:29:05,560
Speaker 1: lifting for strength and lifting for size. I will do

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Speaker 1: much more on this, many more experts coming in, but

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00:29:08,680 --> 00:29:12,880
Speaker 1: only the best, only the doctor Brad shown Felds and

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00:29:12,920 --> 00:29:14,720
Speaker 1: people like that who are at the top of their game.

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Speaker 1: All right, questions, let me know reach out. Tom h

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00:29:17,600 --> 00:29:21,960
Speaker 1: Fit is Instagram, tom h fit is Twitter. Topics you

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00:29:21,960 --> 00:29:24,959
Speaker 1: want covered, reach out with those as well. I love

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00:29:25,000 --> 00:29:27,880
Speaker 1: the success stories getting more and more as this show

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00:29:27,960 --> 00:29:31,720
Speaker 1: gets into its advanced years. What are we on now?

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00:29:32,120 --> 00:29:35,800
Speaker 1: Getting there? Hundreds of shows and you can also go

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00:29:35,880 --> 00:29:38,760
Speaker 1: to Fitness Disrupted dot com. Email me through the site

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00:29:39,360 --> 00:29:42,560
Speaker 1: if you want more about everything I just talked about.

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Speaker 1: My most recent book, The Micro Workout Plan, has all

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00:29:45,120 --> 00:29:50,840
Speaker 1: this in there, okay, all of my years of training

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00:29:50,960 --> 00:29:55,040
Speaker 1: and clients, uh and success stories and methodology. The Micro

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00:29:55,120 --> 00:29:57,760
Speaker 1: Workout Plan, that is the most recent book. If you

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00:29:57,840 --> 00:30:01,400
Speaker 1: have read it, Amazon reviews so greatly appreciated. Got to

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Speaker 1: break that hundred reviews. That is a goal of mine.

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Speaker 1: I'm very much into the goal setting and putting it

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Speaker 1: out there so they have it. Thank you for letting

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Speaker 1: me indulge myself. At the end, here. But remember my

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Speaker 1: goal is to bring you the best information. I have

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Speaker 1: the greatest job in the world and I work for

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00:30:19,480 --> 00:30:23,800
Speaker 1: the greatest companies my Heart Radio. It's me pick these

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00:30:23,840 --> 00:30:29,560
Speaker 1: topics and just bring them to you. And that's a

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Speaker 1: gift in this industry, to be honest, it worked really

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00:30:32,920 --> 00:30:37,120
Speaker 1: hard for that freedom, and now you get that information

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00:30:38,120 --> 00:30:40,240
Speaker 1: because I want you to live your best life. It's

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00:30:40,280 --> 00:30:43,720
Speaker 1: too important. This information is too important. I want you

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Speaker 1: to live as long as possible, but just as important,

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00:30:49,280 --> 00:30:53,640
Speaker 1: I want those years to be quality, injury free, and

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00:30:53,720 --> 00:30:56,760
Speaker 1: you have the ability to do whatever you want to

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00:30:56,840 --> 00:30:58,959
Speaker 1: do for as long as you want to do it.

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Speaker 1: Like the h five year old woman I just saw

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00:31:01,760 --> 00:31:03,520
Speaker 1: who set a record for what was it a hundred

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00:31:03,600 --> 00:31:06,320
Speaker 1: yard dash or something like that. Amazing and that can

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Speaker 1: be you. But you have to be smart, you have

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00:31:09,840 --> 00:31:14,720
Speaker 1: to listen, you have to trust, but verify, and I'm

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00:31:14,720 --> 00:31:18,360
Speaker 1: doing the verifying for you. You can have all that,

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Speaker 1: all right, Thank you for listening. I am Tom Holland

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Speaker 1: this is Fitness Disrupted, Believe in Yourself. Fitness Disrupted is

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Speaker 1: a production of I Heart Radio. For more podcasts from

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Speaker 1: my Heart Radio, visit the I Heart Radio app Apple podcasts,

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Speaker 1: or wherever you listen to your favorite shows.