How to Build (extra) Muscle as a CrossFit Athlete

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Struggling to build strength while doing all these CrossFit style, high-intensity workouts?

In this video I will explain the minimal effective dose of strength training you need to build muscle and how total training volume dictates growth. At the end of the video, I present a fully-fledged training program that will help you build strength and muscle, while preserving overall fitness.
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TIMESTAMPS
00:00 - Intro
01:15 - Defining training volume
01:55 - Minimal effective dose of strength training
02:40 - Relation training volume - gains in muscle mass
07:00 - Strength training only: an example training plan
08:40 - Can WODs be hypertrophic?
12:22 - How to build muscle as functional athlete
13:54 - Strength training program for functional athletes: a blueprint
16:40 - Join OUR programming
17:18 - Outro

#crossfit #programming #muscle

[gokuryu]

A mesocycle of 4 days of lifting while hitting 3 wods days in the evening sounds like a good split.

[matyamotmans]

Fantastic video! Will definitely apply this after my race in October during strength building

[dyoolyoos]

Great video as always dude! Just a thought: are there studies showing a DEcrease in muscle mass and/or strength after a period of no training? For example, if athletes opted to focus on other muscle groups for a time. Might be an interesting vid.

[lisaalmgren]

I really enjoy all the videos I've watched from you. Do you do online coaching? I have adhd and switch my structure to often 😅, I want to take my training to the next level and evolve in crossfit and you speak about things I have thought about for a long while!!

[Trista_Lukaszewski]

Although I do agree that volume is key, you don’t need anywhere near 52 sets a week for hypertrophy. 10-20 sets is actually a better target if you prioritize intensity, exercise selection, time under tension, and a few other factors. Maintenance can be done with even less volume. The 52 week study doesn’t account for edema (fluid retention), which gives a false sense of hypertrophy. Paul Carter talks about this study on his podcast recently and would highly recommend the listen. The study wasn’t properly conducted to conclude any advantage to crazy high volume. Especially when considering MRV for 99.999% of people, it isn’t realistic.

[justrione]

Thank you very much for all this information.

[tenio]

Perfect video, but what about tall guys like fikowski, but skinny fat or regular fat.?

[samuele.marcora]

The reasoning on the 30% load during metcons has a problem: 30% load works for hypertrophy only if you take each set to exhaustion. This doesn't (or shouldn't) happen during MetCons. IMO a better alternative is to add one or two BB days a week or add BB exercises after the WOD as accessories to make sure we get the minimal effective dose as described in your video

[stanleysheng]

very informative video! but i am just wondering does heavy sets of snatches/c&j count as compound movements like squats/deads in terms of muscle building?

[jonatanmalmlof]

Great video! Watched it last week. I had a question regarding this. If i only have 4 days to train and main focus is strength but you still want to do some actual crossfit, what would be a good structute for that?

[NikolaiHoch]

Thanks for the great video. I am on a somewhat similar program (3 p.m. lifting sessions mon/wed/fri, 2 a.m. WODs tue/sat, 1 a.m. pure conditioning thu). What was the thought behind the rowing intervals in the am/pm split training day (4min on/3min off @93% FTP)? I am more familiar with longer intervals at that intensity (from cycling), say 10-20min, although 93% is at the upper end of the sweetspot-range. But: Whoever it was programmed for - a 340 Watt FTP on the RowErg! - nice job!

[acook]

Great video, Gommar. Can you explain what happens physiologically in strength vs. hypertrophy training though?

[noeltorrens]

Very interesting video. Does it have the same effect doing 3 sets during the same workout or 1 set for 3 workouts?

[waltersteyger]

How about a cycle of 2 weeks. 1 week
Then a week with 3 or 4 Wods.
I am struggling because with the PPL split most days I am to sore to do a proper WOD.

[fitnessphilosoph]

As I aged and started more METCONs, I reduced my Sets, so called Bro-Volume, and make more Effective Sets, more Intence, closer to musclefailure - this really was necessary cause my recovery has changed a bit - The 1st Week-Plan u showed Gommar, is exactly how I split. After the heavy sets I do a small Metcon, which includes smaller more Isolated Muscles… there I can gain more over the factor: Metabolic stress instead of mechanical intensity like in the strength part. I usually do the most sets for my back, not more then 12/week … legs & presses are only 8/week and I gained more muscle in comparison to my past „bro-gym-days“.

[sergejstojanovic]

5:40 but that's not really considered progressive overload. You add more work but if you are stronger now that at the beginning those new sets aren't overloading you much?