Get Stronger Without Being BIG

Get Stronger Without Being BIG | Full Workout

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Күн бұрын

This is how you can get stronger without getting bigger in your training from Strength Coach Dane Miller.
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0:00 How do you get strong without getting big?
1:14 Exercise 1
3:38 Exercise 2
5:35 Exercise 3
8:26 Exercise 4
9:45 Exercise 5
12:30 Exercise 6
13:25 Exercise 7

Пікірлер: 221

@GarageStrength Жыл бұрын

@ukestudio3002 Жыл бұрын

Never could get "big". But got strong in Olympic and powerlifting meets at 145-165 lb wt. class without PED’S. Never knew it was an advantage . Still stacking machines at age 72 ..still small at 165. Thanks for upload.

@S13iPNiR Жыл бұрын

Typical situation that we all wanna avoid: "Damn, yet again I managed to put on TOO much muscle mass"

@pretty_flaco Жыл бұрын

said no one ever

@mecateman Жыл бұрын

For fighters brah

@S13iPNiR Жыл бұрын

@@mecateman yeah I do get it :) ofc there are weight classes, even BBs in the classic physique can have that problem of getting too heavy. Still funny for me, it reminds me of people who don't wanna look like the big guys and fear one day they gonna wake up and notice unwanted 30 lbs of muscles on them ... :D

@LifeInHyrule Жыл бұрын

Yeah gotta be careful, don’t want to accidentally end up looking like an IFBB pro…

@aghoover Жыл бұрын

@@LifeInHyrule that’s what happened to Ronnie. He just wanted to stay fit and eat healthy. It just snuck up on him.

@deonax Жыл бұрын

My favorite part is how done Hayley looks with the coach throughout the entire video.

@apxsports5904 Жыл бұрын

Hayley is perfect size and condition for any woman. Strong but small; small but not skinny. She's motivated me to get back to doing cleans and jerks. It pisses me that a girl her size is currently doing more than I can right now. Although I haven't done cleans in about 10 years.

@JameyPhoenix Жыл бұрын

Get back at it! The church of iron misses you. Wheymen

@physicalimprovement8384 Жыл бұрын

That was awesome! Thanks for the lesson!

@markbrandenburg Жыл бұрын

I'm glad you included the maintenance/below maintenance caloric intake. It's absolutely necessary, and no one ever wants to talk about it. When I was competing in powerlifting I got a ton of questions of how I was still increasing and or maintaining my strength at such a lower body weight and body fat level (1290 raw total at 132.) It was a constant day to day battle not to eat too many calories. Most people aren't going to understand and ask why don't you just go up a weight class? Well, if you're not using gear you have a set cap on how much muscle mass you can carry on your frame. Once you hit that it doesn't matter what type of strength training you do or what type of diet you do. You're not going to put on more muscle mass, you have to go with your genetic potential and work on mechanical efficiency.

@deathaction5549 Жыл бұрын

Her legs just amazing !

@ToastyBunsMcGee Жыл бұрын

Perfect timing!

@andresposada7755 Жыл бұрын

Thanks Dane 💪🏽

@trhall7406 Жыл бұрын

Inspiring and informative!!!! Great info clearly delineated which is where most trainers go off rails….Hayley is a beautiful streamlined beast btw!!!!! 🌟

@dadbod808 Жыл бұрын

This is what I need. Trying to get stronger while still competing in the 135 and 145 lb divisions

@deedeemegadoodoo3133 Жыл бұрын

Which mma organisation my dude

@bonehr8224 Жыл бұрын

Try tren , jk

@amhawk8742 Жыл бұрын

How much weight do you cut to make 135? Might be worth it to zone in on 145 so you're not too drained in the later rounds (dehydration being directly correlated with reduced strength & most local shows at least in my area start 24 hours after weigh-ins).

@dadbod808 Жыл бұрын

@@amhawk8742 normally I bulk up to around 165 at the beginning of camp, then level out to around 150-147 before the cut week.

@tv26889 Жыл бұрын

This vid is BS. You're not going to front squat 500 pounds with tiny Quads and upper back. LOL!

@haunter93til Жыл бұрын

a man into fitness and mf doom. that gives me hope there's more of us out there!

@chrism2sych Жыл бұрын

He was where a Dilla, shirt a couplenof weeks ago. \m/ (>,

@TF-tn4ft Жыл бұрын

@trinitycross1074 9 ай бұрын

The last clip made me smile when I saw you jumping for joy like a happy dad o the sidelines, great job 🎉

@Healthfitnessj95 Жыл бұрын

Great video 👍

@drip369 Жыл бұрын

I mean if you want to get bigger and stronger you would stick to reps from 6 up to 8 but for strength you gotta be in that 3-5 rep range, and continue to train power and explosiveness, because your nervous system needs to know who's in charge 😉 cultivate your ....... POWER!

@totallyraw1313 Жыл бұрын

Or do the Dr Yessis 1 x 20 program.

@pixums Жыл бұрын

@Mickael Dintimille I'm a football lineman and I want to get stronger while still being having decent size. How many reps should I do?

@pixums Жыл бұрын

@Mickael Dintimille thank you very much

@davidrocha3732 Жыл бұрын

@@pixums whatever you want to do, if you dont eat in a caloric surplus you dont gain weight. simple. if you want to gain more strength than hypertrophy stay in the 1-4 reps with low volume and away from failure

@Jafmanz Жыл бұрын

As a powerlifter I do rep ranges from 0.1-20 0.1 is isometric/plyometric and half ROM (top or bottom depending on the sticking point) The majority of my volume is 1-5 reps but the endurance work and the pump work is essential for improving the flow of nutrients to the muscles. However I rarely go to failure. on 4 sets a week I do hit failure and only on assistance exercises. 2 for legs 2 for upper body. By failure I mean form failure not absolute failure. This works for me because I only lift really heavy on Squats/Dl/Bench and OHP 1 time per week!

@geoffreyfaltot1006 Жыл бұрын

This is the stuff. Maximizing force without gaining weight. That's what it's all about.

@sophiawoods6748 Жыл бұрын

Isometrics makes you fucking strong

@tv26889 Жыл бұрын

BS. Do you think you are going to front squat 500 pounds with tiny quads and upper back? Hell to the no

@ryze9153 10 ай бұрын

@@tv26889and that's exactly why hypertrophy is necessary. Whether it's curls, deadlifts, squats, benches, don't matter. Everybody needs hypertrophy.

@tv26889 10 ай бұрын

@@ryze9153 It’s that dumb strength vs size training dichotomy myth that still goes around in 2023. You will not get dramatically stronger without gaining muscle. You will not make a muscle dramatically bigger without adding weight to the bar.

@ryze9153 10 ай бұрын

@@tv26889 it doesn't mean lift 30 lbs 50 times just to get strong tho. I'm currently barbell curling about 60 lbs for 5-10 reps and I think it's working for strength. I dont need huge muscles, I want very strong muscles for my body weight or power/strength to weight ratio if you will.

@llewelluynzepper6741 Жыл бұрын

I love it.

@GQSam1 Жыл бұрын

I’m subscribing today off the strength of you wearing that Madvillainy shirt.

@aeon1379 11 ай бұрын

Excellent

@hammerhead3450 Жыл бұрын

Reppin M F Doom. Respect brother

@HannibalBarcaRTW Жыл бұрын

how would you program this across the week?

@kylemiller5671 Жыл бұрын

So I started using reverse pyramid training and I think it really helped, I've lost 5lbs and my lifts have almost all remained steady. I do what is basically a 4 rep max, take off 10% for 6 reps and another 10% for 8 reps. I think it's helped keep force production there without initiating hypertrophy because of reduced volume which is super nice as a soccer player that's lost ~6lbs.

@AndrewR3tarderMelton Жыл бұрын

Soccer players don’t need a lot of strength

@kylemiller5671 Жыл бұрын

@@AndrewR3tarderMelton if you genuinely believe that you've never played, or have only played rec league.

@AndrewR3tarderMelton Жыл бұрын

@@kylemiller5671 I said “a lot” of course you need but not that much

@glenmorgan4597 Жыл бұрын

As a runner my favourite cross training workout is 10 press ups, 10 squats ,10 crunches, & 10 star jumps for 15 minutes with no rest

@kevinorr6880 Жыл бұрын

She is adorable, and crazy strong!

@proverbalizer Жыл бұрын

I decided to do 1000 pullups in a month and do some before and after pics. They looked exactly the same, lol, but my max went up from around 12 to 18

@artificience Жыл бұрын

greasing the groove works really well with pullups

@TrackStar42 Жыл бұрын

Tendons>

@awedee.0 10 ай бұрын

00:29 omg those knees😳

@swfblacksheep703 Жыл бұрын

This is practically a weightlifting session during crossfit. I've been using the method for more than a year now. I am lighter and stronger than I've ever been. Shit works

@anishjoshi2777 Жыл бұрын

What is importance of neutral Grip dumbbell press

@boogiemayes Жыл бұрын

nice shirt!!

@stevespyder Жыл бұрын

Glad you mentioned keeping your heart rate up. I see way to many taking so much time in between exercises. 3 minutes on the phone or chatting in between sets etc... By keeping the resting short, your doing both cardio and weight training as well as keeping the blood pumping aids in recovery from the increased oxygen and nutrient supply.

@elantonelle Жыл бұрын

By keeping rest short youre not training strenght optimally

@stevespyder Жыл бұрын

@@elantonelle well there is a difference between resting, and having a coffee break while the lineup for the machine starts winding out the door...

@rickstark85 Жыл бұрын

@stevespyder you literally said 3 minutes, as if it was bad, which is the optimal rest period, and then when challenged, you start talking about going to get coffee, etc. 🤫

@stevespyder Жыл бұрын

@@rickstark85 that's fine if no one is waiting, but if your just sitting there, the polite thing is to let someone else use the machine in between sets.

@rickstark85 Жыл бұрын

@@stevespyder that's fine, but it literally has nothing to do with the topic. This isn't a gym etiquette discussion.

@SRL1996 10 күн бұрын

Haley is the first woman I’ve ever seen in my life who doesn’t wear any revealing dress in a gym, I know they shouldn’t be judged on that basis, but I really like this fact

@Steve-sp4rx Жыл бұрын

Cleans are the ultimate exercise.

@gcruishank9663 Жыл бұрын

“Without looking like Jay Cutler or Ronnie Coleman!” 😂 Ya, lots of people have that problem, sure wish I did. I understand women are afraid of getting big but they simply don’t realize how much incredibly hard work it takes.

@prstation1363 Жыл бұрын

You'd be surprised how many women are naturally built strong. Not to mention women carry a lot more fat so in order for them to stay out of a calorie surplus they must starve themselves basically.

@odinzraider591 Жыл бұрын

I was laughing at that too. Oh you don't want to look like Mr O? Don't worry, you can lift every day of your life for the next 40 years and you still won't. If all it took was lifting heavy we'd all be huge.

@AjaychinuShah Жыл бұрын

Hi How do I us get those type of unordinary skill more so technique. Can't touch this. -Hammertime 😮😮

@AjaychinuShah Жыл бұрын

Sorry, you could with a Program or Software. Whcih implicit means HIGH END QUALITY science.

@jackdrahota6887 Жыл бұрын

Dope t shirt

@drip369 Жыл бұрын

2:23 she almost wants to believe your legs are too weak but I think she's smart enough to know that men love to joke around and her face which do I choose is hilarious 2:31

@THEMANWITHTHEYELLOWHAT. Жыл бұрын

Yes I saw that too 🤣

@fuckintooth Жыл бұрын

ngl… imma need that long-winded pseudo-definition you were gonna go off on a tangent with at @8:00 about relative strength = pound per pound strength, fam

@fabiobonetta5454 Жыл бұрын

She's awesome. Show you can be saf and still be a great looking women

@soysaucerice3895 Жыл бұрын

Whats the difference doing the pull-ups pronated vs neutral? Is neutral really better or can I do pronated and get the same results?

@thatweakpowerlifter2515 Жыл бұрын

The difference is real insignificant, just do whatever you want.

@Socceristhabomb 5 ай бұрын

The only real difference is that it's easier on your shoulders and recruits more biceps so you can pull more ( especially after doing lots of cleans)

@konsamsashikanta8984 Жыл бұрын

she is very strong and super cute even without any makeup and filters also ur thigh looks great ... Now I ll be doing one leg squat... Thanks Coach

@dwaynehilljr8380 Жыл бұрын

What if you don’t have access to these?

@manuelclimaco9506 Жыл бұрын

that shirt😍😍😍

@amhawk8742 Жыл бұрын

I like to say I'm the P4P strongest guy at my home gym... Really impressive actually considering the level of the athletes who train there 😂

@martinXY Жыл бұрын

😆

@martinXY Жыл бұрын

I'd like to say I'm the P4P strongest guy at my gym, but that'd be a lie 😄

@fuckingleason Жыл бұрын

³u

@mkingISTP Жыл бұрын

Love the doom shirt

@Oliver1131 Жыл бұрын

Hayley is freaking gorgeous. Nice video

@israelvaldivia2686 Жыл бұрын

Is there any way i can get big without getting strong?

@Heleous281 Жыл бұрын

Kind of a random question, but kind of related... Is snatching weight worth putting into a routine for strength if I can just manage cleans? I'm not into the sport of weightlifting per se...Just want to use some more explosive movements into my plan.. Cleans are fun, hate snatches. However, if they really provide a specific advantage I'd consider working on form and future usage

@pretty_flaco Жыл бұрын

i do hang power snatch once a week just because. it does help with technical coordination, dynamic trunk control, power production and mobility.

@kickboxing3728 Жыл бұрын

I’m in the same boat as you and would also like to know the answer!

@anonanon7553 3 ай бұрын

how many sets of each though?

@alivm2531 Жыл бұрын

How to get a strong grip? I Lack grip strength and also i dont have reall big forearms and my wrist is thin too. What to do?

@Synday Жыл бұрын

grip things

@issaggg1087 Жыл бұрын

personally whats helped me is deadhangs. And also when deadlifting just use normal grip instead of inverting one grip.

@ironcultureandmindset Жыл бұрын

HALEY ❤️ LOVE FROM INDIA

@justthink5597 Жыл бұрын

I don't think anyone is going accidentally just happen to end up looking like Ronnie or Cutler. Wake up one morning look in the mirror, looking like Ronnie. Damn I knew I should have listened to Dane, oh well live and learn!

@-WiseGuy- Жыл бұрын

Dane, not sure if you made this video because I just requested it recently or if it was just a coincidence, but thanks man! The biggest takeaway for me was the point that I should make sure I'm not ingesting a caloric surplus. Duh! Can't believe I didn't think of that basic factor.👍

@rickyphoenix7213 Жыл бұрын

Hayley is pouting 🤣

@christhehaitian Жыл бұрын

MF Doom fan, you get a subscriber!

@drewdotson7325 Жыл бұрын

Would cutting out the eccentric portion of an exercise prohibit muscle hypertrophy regardless of exercise or rep range? Also, if you don't want to look like Jay Cutler or Ronnie Coleman, just stay away from PEDs. :P

@colinb8332 Жыл бұрын

You can still use PEDs to get stronger without bigger, but yeah people confidently forget to mention PEDs when showing those guys

@markoradakovic7713 Жыл бұрын

Short answer: Anavar

@2pacgranddaddy441 Жыл бұрын

MF DOOM for life

@GarageStrength Жыл бұрын

💪💪

@brianlamptey4823 Жыл бұрын

0:35 We Are!

@eliemakdissi4435 Жыл бұрын

how to be strong and big at the same time?

@bushy9780 Жыл бұрын

eat more and do more volume

@johnwilliams5371 Жыл бұрын

So she starts with 165lbs?? I’m so freaking weak! I might be able to squat 220lbs one time after a solid warm up.

@Synday Жыл бұрын

she's an Olympic medalist, you're called John Williams

@ralphmelvin1046 Жыл бұрын

But how about if you want to build both?

@Ar7Style87 Жыл бұрын

Periodisation between hypertrophy and strength training.

@user26344 Жыл бұрын

Add 2 sets of 10 reps on top of your strength training

@joshuagoldner9941 Жыл бұрын

What if you have? A bad knee And. Can't do it.

@attackfastace Жыл бұрын

the best moment is at 6:11! you're welcome guys

@Nightking069 10 ай бұрын

Thanks man

@warriorspiritmovers2589 Жыл бұрын

Yall have a “i remember why we stopped dating” dynamic

@amcshawn3446 Жыл бұрын

Where are you guys located

@GarageStrength Жыл бұрын

Reading, Pennsylvania

@THEMANWITHTHEYELLOWHAT. Жыл бұрын

@@GarageStrength thats crazy i was like a hour away from yall haha

@user-xo3rv6mr2v 11 ай бұрын

me: serious punch killer move lol

@Arminsaf2 Жыл бұрын

Most of these will not make you “stronger” they will make you more “powerful” Nomenclature is important

@sophiawoods6748 Жыл бұрын

What about isometrics

@Arminsaf2 Жыл бұрын

@@sophiawoods6748 isometrics are the truest definition of strength (resistance to force and positional change). Only problem is you need to overload by about 1/3 weight or 1/3 time because your body is resistant to negative work

@andreabonfanti686 Жыл бұрын

I'm in love with Ellie

@drip369 Жыл бұрын

6:09 🤣🤣😭💀

@drip369 Жыл бұрын

I mean I've heard the phrase before of handing someone their ass but deeeeeeyum you just handed her her soul, her whole identity 😂😂🤣💀

@lionheart93 Жыл бұрын

calories are the biggest factor then style

@anthonyesposito7144 Жыл бұрын

Getting strong with out Getting bigger is this a thing. I can't believe this

@evec2022 10 ай бұрын

Yes plenty of athletes are in this category. Fighters, gymnasts, figure skaters (especially pairs). Not everyone is a non-athlete.

@jamestateIII Жыл бұрын

Dudes knees were about to buckle

@yannickfillon3851 Жыл бұрын

Somehow I think the teens he trains hate him...he seems to make fun of them all the time lol

@GarageStrength Жыл бұрын

you have no idea how accurate you are

@joey0wns Жыл бұрын

lmao dat smile 1:38

@joey0wns Жыл бұрын

and 4:20

@PhilippeOrlando Жыл бұрын

Yeah, extremely interesting, but I'm wondering how many people are going to get hurt trying to replicate what a world class athlete can do?

@evec2022 10 ай бұрын

That's my question too. People who can do these sort of lifts generally don't need to be told how to lift to get stronger without putting on size.

@magicricky9726 Жыл бұрын

12:57 KB V-ups 13:30 pass the plate

@ralphnevill6171 Жыл бұрын

One of the women at work said she didn't want to do yoga at lunch time cause it would make her to bulky!!🙄

@sconnection Жыл бұрын

Easy. Just don`t eat in a surplus. You won`t get any bigger, because that requires an increase in calories. And you will get stronger because you still put your body under stress.

@wallysworms 9 ай бұрын

can you get too big as a natural??? Did I miss something?

@billyhiggins1908 Жыл бұрын

Ahh shit I can't even do a single leg squat with the lowest weigit😢😁

@youngsuit Жыл бұрын

i cant tell if she actually didnt want to do this video and therefore chose to troll the video or if she was told to troll the video or if this is her normal state

@GarageStrength Жыл бұрын

Normal

@youngsuit Жыл бұрын

@@GarageStrength 😑

@natozilla2425 Жыл бұрын

Frist

@GarageStrength Жыл бұрын

🥇🥇

@youngsuit Жыл бұрын

1:38 - yall so weird lmao

@s9209122222 Жыл бұрын

She is so beautiful

@GuidetteExpert Жыл бұрын

Forgot to mention her strength… this channel is about strength.

@hectornonayurbusiness2631 Жыл бұрын

I wanna get big not strong though

@RebuildingSaad Жыл бұрын

Top-tier annoyed/annoying dynamic between Hayley and Dane!

@parkermudsen1063 7 ай бұрын

I’m just here for the MF DOOM shirt.

@barrypoupard7009 Жыл бұрын

Phew. There's a lot to take in here (from a regular 3/4 times week gym user whose always been repelled by the "gorilla look" so beloved by most weight trainers I see around).