difference between strength and power

Strength and power are related but distinct concepts in physical training, as discussed by Andrew Huberman and Andy Galpin in the Huberman Lab.

Definitions

• Strength is defined as the maximal force exerted by a muscle or group of muscles. It is typically associated with heavy lifting, where the loads are 70% or more of one's one-repetition maximum (1RM) 1.
• Power, on the other hand, is a function of speed and strength, described mathematically as power = strength × speed. For power training, lighter weights (30% to 70% of 1RM) are often used to emphasize speed of movement 2.

Key Differences

1. Intensity of Load:

   • Strength Training: Uses heavier weights (generally 70-90% of 1RM) focusing on maximal force.
   • Power Training: Uses lighter weights to enable faster movements, with load typically ranging from 30% to 70% of 1RM.

2. Focus:

   • Strength focuses on maximizing force generation.
   • Power focuses on the speed at which that force can be applied.

3. Training Protocols:

   • For strength: Recommended protocols are often 3-5 sets of 3-5 repetitions with longer rest periods (3-5 minutes) 2.
   • For power: Similar structures can be used, but with increased emphasis on speed and lighter loads 1.

Understanding these differences allows athletes and trainers to tailor their workouts effectively based on their specific performance goals.

To effectively train for strength, follow these key guidelines derived from insights shared by Andrew Huberman and Andy Galpin in the Huberman Lab.

Training Protocols

1. Choose Your Exercises:

   • Focus on 3 to 5 compound movements (multi-joint exercises) per session. Examples include squats, deadlifts, and bench presses.

2. Repetitions and Sets:

   • Perform 3 to 5 repetitions per set.
   • Complete 3 to 5 sets of each exercise depending on your fitness level and time constraints.

3. Intensity:

   • Use weights at 85% or more of your one-repetition maximum (1RM). For those with moderate training experience, weights around 75% may be effective.
   • The goal is to lift heavy weights to stimulate strength gains 1.

4. Warm-Up:

   • Properly warm up before lifting heavy. For example:
     • 1 set of 10 reps at 50% 1RM
     • 1 set of 8 reps at 60% 1RM
     • 1 set of 5 reps at 70-75% 1RM
   • This builds up to your working sets 1.

5. Rest Intervals:

   • Allow for 2 to 4 minutes of rest between sets to recover adequately and maintain lifting intensity 1.

6. Weekly Training Frequency:

   • Aim for 3 to 5 sessions per week, adjusting based on your recovery and performance levels 2.

Additional Considerations

• Goal Setting: Be clear about your primary goal (strength, hypertrophy, etc.) as this will guide your training approach. While you can incorporate other goals, prioritize your main focus for better results 3.
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    1

    Strength Training Essentials

    00:36:06
    
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    2

    Strength and Power Protocols

    01:08:50
    
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    3

    Goal Setting Strategies

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• Specific Adaptation: Understand that the demands you impose during training shape your adaptation. To become stronger, ensure your training is appropriately challenging, emphasizing high loads and low repetitions 1.

By following these principles, you can create a structured and effective strength training program tailored to your fitness goals.

While there are no specific clips discussing the "most essential compound movements," based on general knowledge from strength training practices, here are some widely recognized key compound movements that are crucial for building strength:

Essential Compound Movements

1. Squats:

   • Targets legs, glutes, and core.
   • Variations include back squats, front squats, and goblet squats.

2. Deadlifts:

   • Engages the entire posterior chain, including the back, glutes, and hamstrings.
   • Variations include conventional, sumo, and Romanian deadlifts.

3. Bench Press:

   • Focuses on the chest, triceps, and shoulders.
   • Variants include flat bench, incline, and decline bench presses.

4. Overhead Press:

   • Works the shoulders, triceps, and core.
   • Variations include standing press and seated press.

5. Pull-Ups/Chin-Ups:

   • Strengthens the lats, biceps, and upper body.
   • Can be done with varied grips for different muscle emphasis.

6. Rows (Barbell or Dumbbell):

   • Targets the back, biceps, and shoulder stabilizers.
   • Variants include bent-over rows, seated cable rows, and T-bar rows.

Importance of Compound Movements

Compound exercises are highly effective for building muscle mass, strength, and improving functional movement patterns because they engage multiple joints and muscle groups simultaneously. Focusing on these movements can lead to significant gains in overall strength and athletic performance.

For more personalized training programs and specific techniques, consider checking relevant episodes from Huberman Lab.

Push-ups are indeed a valuable exercise and can be considered a compound movement. They primarily target the chest, shoulders, triceps, and core, making them an effective upper-body workout. Here are a few reasons why they might not always be highlighted in lists of essential compound movements:

Reasons Push-Ups May Be Overlooked

1. Limited Muscle Groups:

   • While push-ups engage multiple upper-body muscles, they do not incorporate the lower body or posterior chain as extensively as movements like squats or deadlifts.

2. Variation and Progression:

   • Push-ups can be modified (e.g., incline, decline, or weighted) but might not provide the same load or strength-building potential as barbell exercises for those who are advanced.

3. Access to Equipment:

   • Exercises like bench presses or squats often utilize barbells and weights, which can provide more variability and load, essential for strength gains.

4. Focus:

   • In strength training programs, there's often a focus on heavy-lifting compound movements that build total body strength and mass, which can sometimes overshadow bodyweight exercises.

Conclusion

Despite these considerations, push-ups are a fantastic bodyweight exercise and can be included in workout routines, especially for those who prefer calisthenics or have limited access to gym equipment. They offer numerous benefits, including improving upper body strength and endurance. For more insights on bodyweight training, exploring related episodes from Huberman Lab can be beneficial.