How to Get Stronger Muscles Without Getting Bigger Muscles

Рет қаралды 10,297

Күн бұрын

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00:00 - intro
01:03 - workout
01:31 - stronger muscles without bigger muscles
02:14 - Number 1
09:16 - Number 2
14:38 - Number 3
25:00 - IG Q&A #1 managing hunger during period
29:23 - IG Q&A #2 fat loss: walking vs. running
31:13 - outro
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You and I are going to drink a lot of coffee together. Like, borderline dangerous amounts of coffee.
So, first things first. Pour yourself a mug and I’ll introduce myself real quick.
My name’s Jordan - but everyone calls me “J” - and I’m a 27th degree black belt in chugging coffee.
I’m also strength & nutrition coach, I hold several powerlifting world records, and I’ve been fortunate enough to have my writing featured in a variety of outlets like CNN, the Huffington Post, and Schwarzenegger.com.
But listen.
This channel isn’t for fame, publicity, cash, props, fist bumps, likes, pings, pows or whatever else there is.
It’s a place where you and I can chat.
I’ll never sugar coat, lie, or beat around the bush. I’ll tell you everything exactly as I see it. Some stuff you might like. Others you might not.
And that’s totally cool.
Either way, my goal here is to create a discussion. A place where you and I can get together, exchange ideas, and motivate each other to be better every day.
Like I said, we’re gonna drink a lot of coffee together - borderline dangerous amounts - but I’m excited. Because there aren’t too many online communities in which the sole purpose is to inspire and motivate one another.
And that’s exactly what you and I are going to do here.
To your success,
-J

Пікірлер: 75

@christyleewatson9280 8 ай бұрын

I’m not too worried about big muscles, but I’m glad you explained this. I have several friends that I’ve invited to workout with me, and they say they don’t want to, because they don’t want big muscles. I’m focused on fat loss, and following your guidance of 3x/wk weight training, and walking everyday. Thanks for all the guidance. I have more than 75lbs to lose.

@Cjean821 8 ай бұрын

Good for you! I know you can do it!! 💪🏻💪🏻

@christyleewatson9280 8 ай бұрын

@@Cjean821 thank you!

@evec2022 8 ай бұрын

I am a born-again-newbie!! :) I stopped working out for 3 years. 5 months ago I went back to the gym and went from a 10lb dumbbell press to a 75lb bench press in 3 months and lost 10 pounds. Since I lost the 10 pounds, I went from a 30lb dumbbell press to a 40lb dumbbell press and 4 bodyweight chin-ups to a 25lb 1RM chin-up at the same bodyweight in about 2 months. I'm a 105lb female and I want to be as strong as I can be for my size. I also want to convince other middle-aged women at the gym that they can lift heavier weights at our age. Edit: I am drinking coffee while watching your video! Edit 2: I do want to add that most women in crossfit gyms ARE typically bigger than your average skeptical woman wants to get. My goal is to push the limits of my strength gains at my current weight. The "low-weight-high-rep" myth amongst women in the gym is still raging hard. Most fitness classes for women only do this type of training. Admittedly because from a liability perspective, it's the safest way to train 30 people at once...

@dvblove Ай бұрын

Your like Bruce Lee and My Uncle on gaining strength and not size. God bless you on helping people like me.

@CotyH316 8 ай бұрын

Great information as always!

@nicolel6148 8 ай бұрын

Great advice, as always!

@rshake1 7 ай бұрын

This video is exactly what I needed to hear! Thank you :)

@luxeydaze 7 ай бұрын

I’m so glad I found your channel and podcast. I’ve enjoyed and learned so much from you. Thank you 🙏🏽

@nicolehalverson5225 8 ай бұрын

Your videos are so informational! Thank you!

@philipwise2321 5 ай бұрын

I love this man’s videos, straight to the point, no bs, proven strategies, science based. What more can I say. His character is appealing in how he talks about it too. Keep em coming man! 💪🏼

@michellerodarte6194 8 ай бұрын

Thank you Jordan! I always learn something 😊

@cheglik132 8 ай бұрын

Such interesting topic, thank you so much for covering it up! Your videos have been so helpful☺️

@alliegould 8 ай бұрын

Love this video thank you Jordan so useful.

@lswescoat 7 ай бұрын

Super helpful info! Thank you!!!

@Cjean821 8 ай бұрын

Thank you for your videos! You are an inspiration!

@colleenfradette3209 8 ай бұрын

Always the best content and so relatable and personable

@hopehall-sanchez1913 8 ай бұрын

Thanks for the video Jordan. I have no idea about the course in working out. ❤

@marta-wz1jm 2 ай бұрын

the most positive person in the gym/diet word

@homaheydari4194 7 ай бұрын

Appreciate your informative videos

@damarisadelinegonzalez5960 8 ай бұрын

I don't watch football but I love how you mentioned that there are going to be some people who are going to complain about taking any of your tips or advice on getting more muscular (when you're not huge and muscular) and that makes me think of football coaches. You don't see them playing but they know what's best due to research and experience and those same people complaining won't complain about their coaching bc they know what they're doing. You're just an (amazing) coach who's done years and years of research trying to help and it's dumb that there's people complaining about your tips! Anyways another great video! Thanks so much for your information, I definitely feel better about not getting muscular even though I already know that it takes a lot of work to get there.

@juliaskitsko6121 8 ай бұрын

Great video! I’ve always loved the idea of being strong af yet keep a smaller frame. I did notice myself getting bulky, however, I’ve since learned that it’s not about muscles getting very big, but rather fat that sits of top of newly built muscle making me look bulky. Great reminders!! Question- I am a mom to a 1.5 year old and am a big snacker. I find my snacks getting out of control sometimes when I get busy or emotional… any tips??

@charkvaror2112 8 ай бұрын

Thank you very much Jordan.

@timwillits3795 6 ай бұрын

Good job making it simple and easy to understand. Any other tips and teaching focused specifically on speed and power will be greatly appreciated with gratefulness. Thank you.

@nino_cappuccino 8 ай бұрын

Well done, sir!!!!!❤

@nanakrizalka 6 ай бұрын

Thank you so much for explaining it so so well. Started CrossFit at the moment and you answered all my questions. Thank you ❤

@lynseysmith3390 7 ай бұрын

Great content again Jordan, thank you for taking the time to explain each point with clear and concise direction. I have been stalling a little in my training and strength, so I am going to adapt the "acceleration" part of the equation more mindfully with proper intent. Thank you again, much love from the UK.

@jenniferblickensdorf7331 7 ай бұрын

Thank you for this! I feel like so many don’t realize how HARD it is to actually get huge and bulky! Love this video.

@kristindavies5019 5 ай бұрын

Thank you for addressing the increased hunger in women around their period. Very helpful for me 😊

@fldhkybnva 7 ай бұрын

Thanks for this video. I’m someone who lifted and got bigger and now wanting to get smaller. It’s hard to find good resources for this goal. You helped, as always. Something else that’s also been a challenge which might be an interesting video or podcast Q&A. How to mentally overcome the obstacle of transitioning from standard powerlifting training (focus on max effort PR) to lifting for general health and strength so not lifting as much on the bar and feeling like you’re “not doing enough.”

@toniconn9688 7 ай бұрын

This is great timing! I'm planning to start working out again tonight after a 3 month hiatus due to buying, renovating, and moving recently. My nervous system is finally at a place where I can workout without my body thinking I'm having a panic attack when my heart rate increases.

@marijadzincic2408 8 ай бұрын

Such a good video! I was doing a lot of acceleration work years ago and then switched to weightlifting. This is my motivation to start incorporating acceleration exercise again! thanks! Some example exercises would be much appreciated!!😊 Also I never liked the aesthetic of huge jacked guys so it's great to hear an expert from the industry not pushing that!

@brendagaskin9010 6 ай бұрын

Thank you Jordan! We have to stop making insane comparisons with people on performance enhancing drugs. I am just starting....you are a breath of fresh air:):)

@helenaMe325 7 ай бұрын

I don't care about bulky but not much chance of that! Always really informative videos, Jordan. I just need to get started. Would love to buy the program but exchange rates inhibit this, unfortunately.

@dsoul1305 5 ай бұрын

Thank you so much.

@kellyreneeconner 7 ай бұрын

Love the content. Really enjoying getting stronger but definitely don't want to look like a strongman competitor as a middle aged mom. However, if I really would like to drop 10-15 lbs of body fat, would strength gains or more muscle tissue help with increasing my TDEE?

@sarahlerman6373 7 ай бұрын

Love this info! I want to be stronger but don’t want to have to get a whole new wardrobe.

@christinehoffman1825 7 ай бұрын

Thank you! I have severe osteoporosis and I need to be as strong as possible 😊😊😊

@lexibarnes7920 8 ай бұрын

Your videos are so helpful. I’m just getting back at it after having my third baby in 5 years 😅

@dvblove Ай бұрын

MAKE ME STRONGER BROTHER PLEASE

@vanessasotelo7171 7 ай бұрын

This is so helpful! I am a powerlifting novice and getting big, eating a lot seem to be part of the culture, but I have seen "small" people lifting super heavy. My question is, though, how to gauge whether I am truly eating enough when trying to lift heavier. I found myself incredibly hungrier during meet prep months back and was able to maintain my weight eating more calories. Now that I am back to regular training, I am still trying to figure out the right amount of calories or weight to be in. Sometimes, it feels like enough. Sometimes, it doesn't. I realize that my progress hinges on other factors, too, such as sleep and stress levels, but I do find myself wanting to lift heavier sooner, knowing that this stuff takes time, but then second guess if I am eating enough to lift heavy.

@bodyup360fitness7 8 ай бұрын

Yo! What’s up Jordan!! I am looking to join your mastermind and spoke with Mike at an agreed rate. Could you reach out with next steps as I have still not received a response from Mike as of yet.

@lakaumbucha 6 ай бұрын

I’m a cyclist now. All my body builder bulk is getting in the way.

@dvblove Ай бұрын

Can you give some lifting weight routines for someone like me, who works nights!!!!

@trudycooper5031 8 ай бұрын

I love this! My arms have always been *bigger* so I’ve always wondered how to keep them from getting so big! My next question is how do I build glutes now? I know I need to eat to do that..lower arm weights? Less arm workouts? Different arm workout style? Body weight?

@sarabennett6295 6 ай бұрын

There are many glute and leg exercises on youtube. Try Heather Robertson or Caroline Girvan

@ironiris5292 8 ай бұрын

Timely... This is what I have been thinking how lately

@timmeisburger3808 4 ай бұрын

This is a goal for me, and every rock climber and gymnast, because what is important in these sports is not absolute strength, but strength to weight ratio. Essentially, you want to be able to do maximum pull-ups, so massive size works against that.

@Northwindbreeze 8 ай бұрын

How would be then to gain strength for cycling? Not endurance, but power for repetition at near-maximal sprints? Should one lift heavy or liftin in the higher reps range like 15+ plus reps?

@GMeers 8 ай бұрын

Really appreciate this as a woman who is quite short and curvy, and currently overweight, so I definitely want to avoid getting bigger or I’ll look like a beachball (obviously I am focusing on body recomp, not just strength) I have a question regarding the sequencing of your lifts (point 2), you say do the heaviest weights first to avoid fatiguing, I was wondering if that correlates to the largest muscle groups first? I guess we lift heaviest with our largest muscle groups but just wanted to clarify. I usually structure my workouts around that principle to account for systemic fatigue, which sounds like the same principle you’re talking about?

@unpredictable_reet 3 ай бұрын

what should be the rep range to get stronger and not gaining size? please tell me

@camillarich 8 ай бұрын

Sometimes it seems the muscle that fails isn't the one I'm trying to work... For example holding dumbbells while doing squats, my arms and grip give out well before my legs get too tired to do more reps... How do I fix this?

@fitprintorlando 8 ай бұрын

A great idea I’ve used is adding in isometric before you do the exercise. So for example during a squat, you’ll do a 10-20s hold at the bottom (after slightly coming up an inch from your descend) then go for your reps and talk about a burn. This style of training is a great way to ramp up your nervous system and tap into a more concentrated activation. Then of course doing isolation work to improve the weaker links like building grip strength etc so that no longer is the limiting factor.

@user-ft5uw3ep1z 5 ай бұрын

How do we lift heavier without damaging tension?

@lachi7938 8 ай бұрын

Thanks for clearing this up. I gained 16 pounds working with a trainer for the first time for nine months l. Some was muscle gain but some was definitely fat. Is some of this muscle bulky because I got it in a calorie surplus? Am I just overthinking this? 😅

@charkvaror2112 8 ай бұрын

You probably started eating more than before without realising it because the training made you hungry.

@fitprintorlando 8 ай бұрын

You definitely will put on a combo of fat and muscle when lifting consistency and eating more lol! The great news tho is it’s simple to get into a deficit (not easy) and once you do, you’ll start losing the fat and have an even better physique than before because you now have this new muscle that you’ll be preserving.

@twchau326 4 ай бұрын

When one is lifting slowly, one is working against gravity for a longer time, so you exert the force for a longer time, so more power. Right?

@shantanusapru 7 ай бұрын

A good video, Jordan. However, I fear I must correct you one one tiny - yet important - point: lifting heavy for maximal strength. You have incorrectly said that the 6-8 rep range is best/most optimum for maximal strength development. However, the scientific literature (not to mention decades of experience) clearly shows that the optimum rep range for *maximal* strength development is from 1-5 or 6 (maybe 1-8 reps) per set. This is the only glaring incorrect thing I found in your otherwise informative & scientific video. Cheers!

@hayleyhoward6580 2 ай бұрын

Is it possible to be under 50kg and strong??

@nicolarussell-bf3yk 7 ай бұрын

I’m so confused then ! I’ve been strength training years and recently ramped up my weights , lost 3kg which is a lot for me but gained significant size in my upper body. My wedding dress fit before I ramped my training up and before I lost weight. I definitely got significantly bigger in a calorie deficit and Im not new to strength training . All I did was increase my weights , deadlifted more frequently and more chin ups ( not pull ups as wasn’t wanting to focus on lats ) . My wedding dress barely zips up . I’ve had to stop lifting for upper body and just do lower body and cardio. When I get back into upper body desperately want to learn how to get stronger without getting bigger as I absolutely love lifting heavy weights I cant stop.

@user-ft5uw3ep1z 5 ай бұрын

How do we accomplish lifting heavy without damaging tendons?

@dsoul1305 5 ай бұрын

How heavy? Simple strenght training should not damage tendons if you don't overtrain, eat enough protein, and take your 7 or 8 hours of good sleep daily. Strongman training is another thing. If you are worried and prefer to build tendon strenght anyway, watch this. kzfaq.info/get/bejne/rduAmLGk2b-dhqM.html

@threearrows2248 5 ай бұрын

I'm a 5'3" 130 lb mom of 4 and I want to get SUPER jacked - do you cover that in this video?

@karrey1000 7 ай бұрын

Hard not to eat more once you start weight lifting though.

@ellaa5528 8 ай бұрын

I disagree on the woman take steroids, it’s more a case of constant heavy lifting and using same muscles regularly and yes they are probably eating like a sumo wrestler in order to gain size fast

@Leonidas-eu9bb 2 ай бұрын

heavy lifting is not key... it's just about creating high muscle tension for some time. As he said heavy lifting is very practical to achieve this but there are also other mehtods as practical who are even more effective. For example max effort isometric training (overcoming isos) is a better strength builder. Isometric holds with elastic resistance bands are also very good. Flywheel training is very good to build maximal dynamic strength. Better than heavy lifting. With flywheel training it's possibl to always apply max tension with good form at any speed. This is next to impossible with weight lifting.

@MaliYojez 6 ай бұрын

6:46 And that’s when I switched off and never came back.

@pattiseymour5794 7 ай бұрын

I've been able to increase bench press from 25lb to 35 lb dumbells !! Biceps seem to be slow going, but I think I need to push myself more in the beginning of my set and make those ugly faces 😊

@828312 2 ай бұрын

Eat normal, hunger is just a feeling 👍

@MRS.SammeK 5 ай бұрын

Lol or chances are they don't want wrinkles or they already did botox 😂.

@missrockstarglamazon6846 8 ай бұрын

No im sorry i love your video , but not all elite athletes ever took drugs , i never and i won many titles and im muscular, i also still train 5 x a week and i am 55 years of age. so no not all elite athletes take drugs. also i lift 140kg still for dead lift and good mornings 60kg i was track athlete, everything else im good with on this video .25 years in the making and yes im stil a trainer 20 years .