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[fitnessmentor]

The Strength of Resilience: How to Find Strength in Difficult Times

What are the differences between training for size and strength? Are there any? Yes!

Although very similar, training for size is different than strength training. The result is very different. Although, when training very hard, you will get bigger and stronger, you can focus on one rather than the other, depending on your goals. And that is what Mike Israetel is here to elucidate.

Dr. Mike Israetel has a PhD in sports physiology and co-founded Renaissance Periodization, a YouTube channel focused on hypertrophy. He is the person many bodybuilders turn to when building muscle.

He shared a few key differences between training for size and strength. Check it out.

Differences Between Training for Size and Strength

Here are the differences between training for size and strength, depending on each category.

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3-6 rep range for strength

5-30 rep range for hypertrophy

Volume

Regarding volume, what are the differences between training for size and strength?

> Strength training is more fatiguing per set. Hypertrophy training does not require as high preparedness, meaning just grinding through is fine.

Training for size sees higher stimuli with higher volumes than strength training does.

In reality, you cannot do both training for strength and size optimally simultaneously.

Progression

This is where the differences between training for size and strength are more significant.

When training for strength, progression in load is everything, while volume is not a must-do.

However, load progression works very well for hypertrophy purposes, but the other shouldn’t be discarded either.

In simpler terms, if you ask yourself if you should add 15lbs to the barbell and no extra sets or add 5 pounds to the bar and 1 set next week, the answer is:

For strength, add 15 pounds

For stability, add an extra set and increase the weight load slightly

Frequency

Israetel explains that you primarily need local muscles to heal between sessions for hypertrophy gains. For strength purposes, stimulative sessions need fuller recovery.

Exercise Selection

What about exercise selection? What are the differences between training for size and strength?

Strength training is defined by exercises, usually training the movement or similar ones and other activities. Think of “increasing my squat” instead of “stronger legs.” Training is not ideal for single-joint and machine movements.

Training for size thrives on intra-week exercise variation. Barbell squats alone will not get you more giant legs; you must add variation. In the same way, walking lunges won’t give you a strength boost but will help you get more giant legs.

How to Get The Best of Both

Is it possible to try and reap the benefits of training for size and strength? You definitely can.

Choose more compound movements, free-weight exercises

Perform 3-6 rep range strength-focused exercises at the beginning of your sessions

Do accessories that are still as beneficial as possible in the 6–12 rep range later in the session

Begin at your hypertrophy’s minimum practical volume and stay close to it

Progress is mostly in load week, rarely on set numbers

Ideally, you should phase-potentially do 2-3 mesos of hypertrophy training (6–15 rep range), 2-3 mesos of strength training (3-6 rep range), and take a 1-3 week active recovery phase after the phase. Then repeat.

And that was Dr. Mike Israetel’s explanation about the differences between training for size and strength. For more in-depth clarification, click on the video below.

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[fitnessmentor]

The Ultimate Guide to Building Muscle and Strength

Muscle and Strength: This interesting perspective from Troy Adashun will provide you with

What are the Muscle and Strength of the Chest?

The chest muscles, or pectoral muscles, are a group of Muscle and Strength located in the chest region.

Two main muscles make up the chest muscles:

Pectoralis major: This is the larger of the two chest muscles and is responsible for the movement of the joint. The pectoralis major has two parts: the clavicular head (upper part) and the sternal head (lower position).

Pectoralis minor: This is a smaller Muscle and Strength located beneath the pectoralis major. It helps to stabilize the scapula (shoulder blade) and aids in breathing.

Other muscles that are located in the chest region include:

Serratus anterior: This muscle is located on the side of the chest and helps to stabilize the scapula during movement.

Subclavius: This Muscle and Strength is located beneath the clavicle (collarbone) and helps to stabilize it.

Intercostal muscles are located between the ribs and help with breathing by expanding and contracting the rib cage.

These muscles work together to provide stability, movement, and support for the chest and shoulder region.

What are the Disadvantages of the Bench Press?

The bench press is a popular exercise for strengthening the chest Muscle and Strength. Still, there are some potential disadvantages to consider. Here are a few:

Risk of injury: The bench press is a compound exercise that involves multiple joints and muscles, which can increase the risk of injury if performed incorrectly or with too much weight. Common injuries include shoulder, elbow, and wrist injuries.

Imbalances: People generally have a stronger arm/side when lifting a barbell. If you don't mix things up, these imbalances never get addressed.

Performing bench press exercises can lead to an overuse of the chest muscles, which can cause muscle imbalances and potentially lead to shoulder problems.

Limited range of motion: The traditional bench press involves lying on your back and pressing the weight. This limits the exercise's range of motion, leading to muscle imbalances and limited flexibility.

Lack of functional carryover: While the bench press can be a good exercise for building chest strength, it may have little carryover to functional activities outside the gym, such as lifting and carrying objects.

Excessive emphasis on the upper body: The bench press primarily targets the chest, shoulders, and triceps, which can create an imbalance in upper body development if not balanced with exercises that target the back and lower body.

As with any exercise, it's essential to perform the bench press with proper form and not overdo it to avoid potential disadvantages and damages.

Troy Adashun is a fitness and nutrition expert who creates content on YouTube focused on health, fitness, and bodybuilding.

What are the Advantages of a Strong Chest?

A muscular chest can have several advantages, including:

Improved upper body strength: A muscular chest can help improve upper body strength, allowing you to efficiently perform everyday activities, such as lifting heavy objects or pushing a shopping cart.

Better posture: A muscular chest can help improve posture by pulling the shoulders back and opening up the chest, which can help reduce back pain and improve breathing.

Increased sports performance: A muscular chest can improve sports performance in activities that require upper body strength and power, such as throwing a ball or swinging a bat.

Enhanced aesthetics: A strong and well-defined chest can improve the overall appearance of the upper body, leading to increased confidence and self-esteem.

Reduced risk of injury: A muscular chest can help stabilize the shoulders, reducing the risk of shoulder and upper body injuries during physical activity.

Improved balance: A muscular chest can help improve balance by improving the strength and stability of the upper body.

A muscular chest can significantly benefit from improved physical performance, increased confidence, and better posture. Incorporating chest exercises into your workout routine is essential to help build strength and maintain a healthy body.

What are the Best Reps and Sets for Building Muscle and Strength?

The number of reps and sets for building Muscle and Strength can vary depending on your fitness level, goals, and the specific exercise you're performing. However, some general guidelines can be followed for building muscle:

Repetitions (reps): For muscle hypertrophy (Muscle and Strength growth), performing 8–12 repetitions per set is generally recommended. This range is considered optimal for building muscle size and strength.

Sets: It is recommended to perform 3-5 sets per exercise. However, the number of groups can vary depending on your goals and training volume.

Rest intervals: It is essential to take adequate rest intervals between sets for muscle recovery and growth. Rest intervals of 1-2 minutes are recommended for hypertrophy training.

Progressive overload: To continue building muscle, it is essential to progressively increase the weight or resistance used during exercises over time. This can be achieved by increasing the weight used, increasing the number of reps performed, or reducing the rest time between sets.

It's important to note that the best reps and sets for building muscle may vary based on individual factors such as age, gender, fitness level, and training experience. It's recommended to work with a qualified fitness professional to determine the best rep and set ranges for your specific goals and needs.

Why is Protein Important for Building Muscle and Strength?

Protein is essential for building muscle because it provides the building blocks, or amino acids, that are necessary for muscle growth and repair. When you exercise, particularly with strength training, you create tiny tears in your muscle fibers. To repair these tears and build new muscle tissue, your body requires adequate protein.

Protein is made up of amino acids, which are the basic building blocks of muscle tissue. When you consume protein, your body breaks it down into amino acids. It uses them to repair and rebuild muscle tissue. This process is known as muscle protein synthesis.

Research has shown that consuming protein after exercise can help promote muscle protein synthesis and increase muscle growth. Some studies suggest that consuming protein before and after training can be more effective for building muscle than at other times throughout the day.

In addition to its role in muscle growth and repair, protein is also essential for other functions in the body, such as hormone production, immune function, and enzyme activity.

It's important to note that while protein is essential for building muscle, it's not the only nutrient necessary for muscle growth. Carbohydrates and fats are also crucial for providing energy and supporting overall health and wellness. A balanced diet that includes adequate amounts of all three macronutrients is essential for optimal muscle growth and overall health.

What are Macronutrients?

Macronutrients are the nutrients required in large amounts by the body to provide energy and maintain overall health. There are three macronutrients: carbohydrates, proteins, and fats.

Carbohydrates: Carbohydrates are the body's primary source of energy. They are found in bread, pasta, rice, fruits, and vegetables. Carbohydrates are broken down into glucose, which the body uses for energy.

Proteins: Proteins are essential for building and repairing tissues in the body. They are found in meat, fish, eggs, beans, and nuts. Proteins are broken down into amino acids the body uses to muscle, bones, and other tissues.

Fats: Fats are essential for providing energy, insulating and protecting organs, and supporting cell growth. They are found in oils, nuts, seeds, and fatty fish. Fats are broken down into fatty acids, which the body uses for energy and to build cell membranes.

All three macronutrients are essential for overall health and should be consumed adequately.

Each macronutrient required can vary depending on age, sex, weight, and overall health status.

[yumeka-sxf]

There were two panels related to Spy x Family at Anime Expo this year, with the first on Day 1 being Toho Animation's panel featuring both Spy x Family and Kaiju No.8.

The panel started with the SxF portion, with the special guests being the series director, Kazuhiro Furuhashi, and the CODE: White director, Takashi Katagiri. They also had the six SxF ThreeZero figures on the stage with them 😀

The MC asked them some questions, like what their favorite scenes were from their respective works and who their favorite character is. They also showed behind-the-scenes footage of both the Loid/Fiona tennis match in season 1, and Yor's fight scene against Type F in the movie. We got to see both of these scenes in rough animatic sketch form and then in line art form, which was pretty cool (it wasn't clear if photo/video was prohibited at this panel, but I didn't want to risk it by being caught blatantly recording these exclusive clips, lol). Then they showed off some of Anya's unused outfits from the movie.

At the end, they showed this original illustration by Kyoji Asano, made specifically for this event 😁

And that was it for the SxF part of the panel before they moved on to Kaiju No.8...and to be honest, it kinda overshadowed the SxF part, mostly because it featured two of the main Kaiju No.8 voice actors, one of which was extremely hilarious and charismatic. Plus there were a lot more segments compared to the SxF part. The interview with the guests seemed longer, they did three live voice overs, showed a pre-recorded special message from the band that performs the Kaiju No.8 opening, and then they took a group photo with the audience (and maybe something else that I'm forgetting). It seemed like the SxF part took up about 35% of the panel's time while Kaiju No.8 took up 65%. Not sure why it felt so unbalanced, but it was still fun.

Next was the panel on Day 3 for Production IG and their related studios WIT and Signal MD. Heads of each studio were there, including George Wada from WIT. Photo/video wasn't allowed once the panel started, but it basically consisted of an interview with the different guests, then trailers/teasers for their upcoming projects, then a Q&A session.

WIT is the studio that makes SxF, so I was hoping for any news about season 3, specifically if WIT would be more involved with it than they were with season 2. For those who don't know, season 1 of SxF was made by both WIT Studio and Cloverworks. But when they decided to make both season 2 and the movie in 2023, they split up the work, with WIT focusing on the movie while Cloverworks did pretty much all the work on season 2 (which is why the animation in season 1 and season 2 looks a bit different). According to this tweet, the official staff listing for season 3 is the same as season 2, meaning WIT will once again have little involvement. But despite this, they had a slide during the presentation with the season 3 promo image (preceded by the CODE: White teaser trailer, which made the crowd go wild - glad there were lots of SxF fans in the audience!) George Wada also said in regards to season 3 that they're "working hard on it."

I wanted to confirm during the Q&A if WIT would again take a backseat during season 3's production as well, but unfortunately the panel only had a few minutes left when it was close to my turn, and then they opted to pick a few random people in line for their last questions (which I thought was kind of unfair). Guess we'll just have to wait and see if anything changes with that staff listing once we get closer to season 3's release.

Overall, while Takuya Eguchi's appearance at last year's AX was more fun, it was still cool to attend this year's SxF-related panels as well. Hopefully season 3 will either be airing or close to being released at next year's AX, so we'll have even more SxF events!

[merakisphere]

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[invisibleicewands]

If you missed Tom Holland’s starring turn in “Romeo & Juliet” on the West End earlier this fall, now is your chance to get a taste of British theater — this time, for free and without leaving your home.

Enter London’s iconic Olivier stage with a viewing of Michael Sheen-led Welsh fantasia play “Nye” via National Theatre at Home (NT at Home), a streaming service designed to offer theatrical plays to viewers globally. “Nye” will stream for free on the National Theatre YouTube channel from 7 p.m. GMT on Thursday, Nov. 7 until Monday, Nov. 11.

Per the show’s description, in “Nye,” “Michael Sheen plays Nye Bevan in a surreal and spectacular journey through the life and legacy of the man who transformed Britain’s welfare state and created the NHS. Confronted with death, Aneurin ‘Nye’ Bevan’s deepest memories lead him on a mind-bending journey back through his life; from childhood to mining underground, Parliament and fights with Churchill.”

The stage play, which is written by Tim Price and directed by Rufus Norris, will be the second annual title offered as a free stream from the National Theatre.

“I can’t wait for audiences worldwide to watch this incredibly important show,” Sheen told Variety. “It feels particularly appropriate for this play to be available for free as it follows the founder of the National Health Service, Aneurin ‘Nye’ Bevan through his life and fight to make healthcare free at the point of access. The free stream is a brilliant opportunity for theatre lovers and skeptics alike to tune in, be inspired and learn something, too.”

After its free-streaming window, “Nye�� is set to join more than 80 titles in the National Theatre at Home library. In a promo tied to “Nye,” NT at Home is offering new subscribers access to their streaming selection for half off of their first two months with the code “NYE50.” The service is currently priced at £9.99 per month (around $13) or £99.99 per year (around $130).

“I’m thrilled that audiences around the world will have the chance to watch ‘Nye’, not just for free, but from the comfort of their homes,” Norris, “Nye” director and co-chief executive of the National Theatre, said. “NT at Home was born out of the restrictions Covid created, when the National Theatre hosted weekly free broadcasts of productions, garnering 15 million viewers. The platform now has subscribers in 184 out of 195 countries. We’re thrilled to be able to continue to make theatre accessible worldwide with the annual ‘Take Your Seats’ free stream initiative, breathing new life into and building new audiences for productions we’re incredibly proud of.”

Callum Stewart, head of National Theatre at Home, explains NT at Home was born out of a desire to make theater available to locked-down viewers during the pandemic. “It comes down to accessibility and it comes down to affordability,” Stewart says. “Theater is for everyone.”

Stewart credits Sheen’s performance in the titular role and Norris’ directorial capabilities with making “Nye” resonate with audiences to the level that NT at Home decided to give it a free window at launch.

“It is almost like you’re in the hospital with [Nye] and you’re looking into his soul,” Stewart says. “The real human emotion when people don’t have long left…It’s touched a lot of personal points.”

For the 60th anniversary of the National Theatre in 2023, the streamer released its first “Take Your Seats” initiative, which was viewed by over 180,000 people, per the organization. “Nye” will mark the latest edition of “Take Your Seats.”

The show will be available with both audio description and British Sign Language on NT at Home. Stewart says that 85% of current titles offered on NT at Home come with audio descriptions and that the streamer is on track to bolster British Sign Language offerings in addition to starting trial runs for Spanish subtitling.

According to Stewart, telling these stories to global audiences is particularly important and filming this production on the National Theatre’s Olivier stage adds extra magic.

“When people go to the theater, it’s a moment in time. You’ve got to be in the play, almost with the actors. You’ve got to be in that story, in that moment,” Stewart says. “It’s so powerful you don’t have anything else like it. It beats absolutely everything.”