{"id":15981,"date":"2026-07-25T00:00:10","date_gmt":"2026-07-24T17:00:10","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=15981"},"modified":"2026-07-25T00:00:10","modified_gmt":"2026-07-24T17:00:10","slug":"stimulate-or-annihilate-muscle-which-is-better-tony-gentilcore","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=15981","title":{"rendered":"Stimulate or Annihilate Muscle: Which Is Better? \u2013 Tony Gentilcore"},"content":{"rendered":"<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>In the realm of fitness and strength &amp; conditioning we\u2019ve all heard the phrase:<\/p>\n<blockquote>\n<p>\u201cYou need to stimulate the muscle to grow, not annihilate it.\u201d<\/p>\n<\/blockquote>\n<p style=\"text-align: left;\">I can\u2019t say I disagree with the sentiment, albeit I do feel it\u2019s a bit reductionist taken at face value.\u00a0I mean, assuming someone isn\u2019t injured or has a history of injury, most people can train a whole lot harder than they give themselves credit for.<\/p>\n<p style=\"text-align: left;\">I\u2019ve said it in the past and it bears repeating here:<\/p>\n<blockquote>\n<p style=\"text-align: left;\">\u201cLifting weights isn\u2019t supposed to tickle.\u201d<\/p>\n<\/blockquote>\n<p>Furthermore, if you pick the brains of coaches like Alex Viada or Chad Wesley Smith they\u2019d be the first to champion the notion that you <em>should<\/em> annihilate muscle. Or, to be more fair: <strong><em>do more work<\/em><\/strong>. Or to be even <em>more<\/em> fair: follow a carefully structured, periodized, undulated, (possibly) concurrent plan that fluctuates training stress.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter\" src=\"http:\/\/rippedbody.jp\/wp-content\/uploads\/2015\/03\/Training-Experience-Stress-response-Graph.jpg\" alt=\"\" width=\"854\" height=\"494\"\/><\/p>\n<p style=\"text-align: center;\">Photo snaked from Greg Nuckols courtesy of Andy Morgan\u2019s site <strong><a href=\"https:\/\/andymorgan.com\/\" target=\"_blank\" rel=\"noopener\">RippedBody.jp<\/a><\/strong>.<\/p>\n<p>Those are big words to some people. In non-geek speak all it means is: do more work, but not all the time\u2026<strong><em>smartly<\/em><\/strong>.<\/p>\n<p>To quote <a href=\"https:\/\/www.drpatdavidson.net\/\" target=\"_blank\" rel=\"noopener\">Pat Davidson<\/a>:<\/p>\n<blockquote>\n<p>\u201cI\u2019m a strength coach\u00a0which means I am a stress\u00a0manager more than anything else. The only difference between me and your shrink is that I want to dump as much stress on you as I possibly can to see what you can survive. If it doesn\u2019t kill you, it will likely make you stronger.\u201d<\/p>\n<\/blockquote>\n<p>That\u2019s about as succinct of a way to describe things as can be put. Any strength coach worth his or her weight in barbells knows most programs written (geared towards strength and performance) should consist of alternating patterns of high stress (whether it be accumulation, intensity or both) with low stress.<\/p>\n<p>You can\u2019t just take the word \u201cannihilate\u201d and implement that mantra 100% of the time and expect to make continued progress. We\u2019re not Terminators. Fatigue will always masks one\u2019s true fitness.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter\" src=\"http:\/\/athleticlab.com\/wp-content\/uploads\/2014\/07\/simple1.jpg\" alt=\"\" width=\"421\" height=\"313\"\/><\/p>\n<p>Not into graphs? Me either. They make my head hurt.<\/p>\n<p><strong>Think of it this way:<\/strong> lets say you test your 1RM in the deadlift. 315! Not too shabby you sexy beast. Now, go run a 5K. Don\u2019t ask questions, just do it.<\/p>\n<p>When you finish we\u2019ll immediately re-test your 1RM deadlift.<\/p>\n<p>Do you think you\u2019ll sniff close to 315 lbs again?<\/p>\n<p>Not a chance.<\/p>\n<h3>Overtraining?<\/h3>\n<p>Fatigue doesn\u2019t mean overtraining.\u00a0The internet <strong><em>loves<\/em><\/strong> to toss out the word overtraining, as if it\u2019s an easy thing to attain. Trust me: you\u2019re not overtrained. Just because you squatted two days in a row or, I don\u2019t know, took a HyRox class, doesn\u2019t mean you\u2019re overtrained.<\/p>\n<p>You have to go really, really (<strong><em>REALLY!<\/em><\/strong>) out of your way to come remotely close to overtraining. To put things into perspective: The Iron Cowboy, James Lawrence, a few years ago completed <span style=\"text-decoration: underline; color: #ff0000;\"><strong><a style=\"color: #ff0000; text-decoration: underline;\" href=\"https:\/\/triathlon.competitor.com\/2015\/07\/news\/50-iron-distance-triathlons-50-states-50-days_119645\" target=\"_blank\" rel=\"noopener\">50 triathlons in 50 days<\/a><\/strong><\/span> (in 50 States) and he wasn\u2019t overtrained. I\u2019m sure he felt like shit, but he wasn\u2019t overtrained.<\/p>\n<p>Which is why I respect guys like Alex and Chad who prefer to provoke\/nudge people to work harder (but smartly) and not be too analytical about everything. That\u2019s the only way to assure adaptation and continued progress (and PRs).<\/p>\n<h3>What Does \u201cSmartly\u201d Even Mean, Tony?<\/h3>\n<p>Good question.<\/p>\n<p>It can mean a lot of things, but here are some quick, random, bullet-point ideas\/points to consider:<\/p>\n<h3>1. You\u2019re Not an Elite Athlete (Sorry, I\u2019m not Sorry)<\/h3>\n<p>I can\u2019t remember where I read (but I promise I did), but some guy decided he\u2019d follow a program where he\u2019d squat everyday for two months. Heck, I remember when\u00a0 Chris Duffin, the psychopath that he is, decided that for Squatober one year he would squat something like 800 lb everyday for a month.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-large aligncenter\" src=\"https:\/\/media3.giphy.com\/media\/v1.Y2lkPTc5MGI3NjExNzlpYWhvdDI4ZHBwaTdtZ3FtY2hoZWljaDJreW1odnRvbTJlc21oZCZlcD12MV9pbnRlcm5hbF9naWZfYnlfaWQmY3Q9Zw\/iGvsSyH0XG8xZH3hjE\/giphy.gif\" width=\"480\" height=\"270\"\/><\/p>\n<p style=\"text-align: center;\">via <a href=\"https:\/\/giphy.com\/gifs\/groundhogday-groundhog-day-movie-iGvsSyH0XG8xZH3hjE\" target=\"_blank\" rel=\"noopener\">GIPHY<\/a><\/p>\n<p>I have no issues with squatting everyday, or people who decide to actually do it.\u00a0 But, as I remember it a few years ago, within 24-48 hours of the article going live, I received a swarm of emails from random dudes asking me if they thought it would be a good idea if \u201cthey too?\u201d should train everyday?<\/p>\n<p>I had to try really hard to resist the urge to throw an ax into my face.<\/p>\n<h4><strong>NEWSFLASH:<\/strong>\u00a0 you\u2019re not an elite athlete!!!!!!!<\/h4>\n<p>Unless you have 4-6 hours per day to train, and that\u2019s literally all you do, it\u2019s probably not going to be a good fit.<\/p>\n<p>Lets be real: For many people (not all), you read an awesome article, and right then and there, decided it\u2019s \u201cexactly what you needed.\u201d<\/p>\n<p>In theory, it sounds amazing.\u00a0 But here\u2019s the thing \u2013 you make the Tin Man look hypermobile. The last time you lifted anything remotely explosively was back when Patrick Swayze was rocking stone washed jeans. And, the last time I checked, you sit in front of a computer for 8-9 hours per day, and actually work for a living.<\/p>\n<p>You have the time for this when?<\/p>\n<p>Listen, I get it, you like to exercise. What\u2019s more, who am I to say that people shouldn\u2019t be enthusiastic to train more often and actually move around a bit more?\u00a0 I encourage that, wholeheartedly!<\/p>\n<p>But come on people \u2013 lets not put the cart before the horse.<\/p>\n<p>Actually, scratch that. I\u2019m not opposed to people training (hard)\u00a0<em>everyday<\/em>.\u00a0 I mean, there\u2019s definitely a way to do it right and I think that\u2019s what many people should strive for. They just shouldn\u2019t train balls to wall (ovaries to wall?) every single day.<\/p>\n<p>What I don\u2019t agree with, and think is borderline dangerous is when people read an article about <strong><em>ELITE<\/em><\/strong> athletes whose sole job is to train \u2013 and who have been doing this type of training <strong><em>FOR YEARS<\/em> <\/strong>\u2013\u00a0 and then run out to their local globo gym, try to be a hero, and hurt themselves the third day in.<\/p>\n<p>Trust me \u2013\u00a0 it will happen.<\/p>\n<p>I swear, I\u2019m going to do a social experiment someday, write an article detailing how running over your right arm with a car repeatedly will somehow increase testosterone levels by 317%, and see how many people email me asking for more info.<\/p>\n<p><strong>NOTE:<\/strong> I like what Bret Contreras had to say on the topic. <span style=\"text-decoration: underline; color: #ff0000;\"><strong><a style=\"color: #ff0000; text-decoration: underline;\" href=\"http:\/\/bretcontreras.com\/daily-training\/\" target=\"_blank\" rel=\"noopener\">HERE\u2019s<\/a><\/strong><\/span> a old(er) blog post he wrote on how to incorporate daily training into the mix.<\/p>\n<h3>2. Deadlift Less<\/h3>\n<p>Yep, you read that correctly. I just told my reading audience to deadlift <strong><em>less<\/em><\/strong>.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/farm4.staticflickr.com\/3720\/11947734216_e5cc0e19f5.jpg\" alt=\"\" width=\"500\" height=\"332\"\/><\/p>\n<p>What\u2019s next? Me telling everyone to perform more kipping pull-ups? Peptides cure everything? Admitting I had it all wrong and that Tracy Anderson was right all along: women <strong><em>should<\/em><\/strong> avoid lifting anything above 3 lbs. LOLz.<\/p>\n<p>Relax. Deep breaths. Give me a second to explain.<\/p>\n<p>Once you reach a certain level of strength (lets say 2x bodyweight) there\u2019s a point of diminishing returns with regards to deadlifting more than once a week. I\u2019d argue the deadlift is the most \u201cdraining\u201d \u2013 both physiologically and neurologically \u2013 on the body compared to squatting, bench pressing, etc.<\/p>\n<p>Maybe it\u2019s more anecdotal on my end, but I\u2019ve found \u2013 through a lot of trial and error \u2013 that whenever I deadlift (heavy) more than once per week my body hates me.<\/p>\n<p>Too, I find this to be pretty accurate for most other people.<\/p>\n<p>I\u2019ll often limit \u201cmax effort\u201d work (85% + of 1RM) to once every 2-3 weeks for most people. Rarely will I ever have someone hit that level every week.<\/p>\n<p>I will, however, include more speed\/technical work into the mix and typically have no qualms implementing this more than once per week. It may look something like this:<\/p>\n<h4>Day 1 \u2013 Deadlift Cluster<\/h4>\n<p><strong>Week 1:<\/strong> 4\u00d74 (70%), one-rep every 15s.<br \/><strong>Week 2:<\/strong> 3\u00d74 (75%), one rep every 15s.<br \/><strong>Week 3:<\/strong> 5\u00d72 (80%), one rep every 15s.<br \/><strong>Week 4:<\/strong> 3\u00d73 (65%), one rep every 15s<\/p>\n<h4>Day 2 \u2013 Speed\/Technique Work<\/h4>\n<p><strong>Week 1:<\/strong> 8\u00d71 (60%), rest 30-45s.<br \/><strong>Week 2:<\/strong> 10\u00d71 (60%), rest 30-45s.<br \/><strong>Week 3:<\/strong> 12\u00d71 (60%), rest 45-60s.<br \/><strong>Week 4:<\/strong> 6\u00d71 (70%), rest 30-45s.<\/p>\n<h3>3. Include Less Mechanical Loading<\/h3>\n<p>I feel many trainees miss the boat in using their own bodyweight as load. I sometimes like to include less \u201cmechanical loading\u201d into some programs (including my own) to help stave off \u201cannihilation\u201d and still gain a lot of benefit.<\/p>\n<p>I hit the big lifts pretty hard, and I don\u2019t necessarily need to make myself hate life any further with my accessory work.<\/p>\n<p>Try this:<\/p>\n<h4>Bodyweight Bulgarian Split Squats For Time<\/h4>\n<p><strong>Week 1:<\/strong> 3 sets of 30s\/leg (FML)<br \/><strong>Week 2:<\/strong> 3 sets of 40s\/leg (Seriously, FML).<br \/><strong>Week 3:<\/strong> 4 sets of 40s\/leg (Hahahaha).<br \/><strong>Week 4:<\/strong> 3 sets of 60s\/leg (Kelly Clarkson! Watch the clip below for the reference.)<\/p>\n<p><iframe loading=\"lazy\" title=\"The 40 Year Old Virgin (2\/8) Movie CLIP - Man O&#039; Lantern (2005) HD\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/oRKbez1LpWU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>\u00a0<\/p>\n<p>If you really want to up the ante do the above, but a controlled tempo up and down (2s down, 2s up; 3s down, 3s up).<\/p>\n<h3>4. Go For Walk<\/h3>\n<p>Totally not kidding.<\/p>\n<p>Casual walks work wonders in terms of recovery. And you don\u2019t need to make this some sort of heavy backpack walking or sled dragging uphill for AMRAP hybrid. Tone it down, killer.<\/p>\n<p>Just walk. Enjoy it.<\/p>\n<h3>5. Deload (Volume)<\/h3>\n<p>At CSP, we generally \u201csave\u201d week 4 of each program for a deload week. For starters it fits our training model well because each athlete\/client gets a new program every month anyways (billing cycle is every four weeks).<\/p>\n<p>While I don\u2019t go out of my way to introduce too many new exercises with beginners \u2013 they don\u2019t need a ton of variety \u2013 those who have been working with us for a while will usually get a slew of \u201cnew stuff\u201d and their ass handed to them in week #1. The deload week prior serves as a way to better \u201cprepare\u201d them for the onslaught inevitably coming.<\/p>\n<p>Generally speaking, on a deload week we deload overall volume, and keep intensity (as a percentage of one\u2019s 1RM) at high level.<\/p>\n<p><strong>NOTE:<\/strong> not to jump into the weeds too far, but going back to the topic of overtraining, if someone does enter that territory, they tend to do so as a result of too much <strong><em>volume<\/em><\/strong> and not so much with intensity.<\/p>\n<p>As such we\u2019ll either decrease volume with the MAIN LIFT of the day, but keep intensity up:<\/p>\n<p>Squat<\/p>\n<p><strong>Week 1:<\/strong> 5\u00d75<br \/><strong>Week 2:<\/strong> 4\u00d75<br \/><strong>Week 3: <\/strong>(5) 3\u00d73, 2\u00d76<br \/><strong>Week 4:<\/strong> 3\u00d73<\/p>\n<p>Or we may decrease overall volume (tonnage) via reduced accessory work.<\/p>\n<p>And yes, sometimes, we\u2019ll tweak both volume AND intensity. It just depends (typically this is reserved for those in a competitive season. Think: powerlifter).<\/p>\n<p>There are numerous ways to \u201cdeload\u201d \u2013 OMIT all axial loading for a week, maybe perform a bodypart only split, maybe reduce training days from 4-6x per week, to 3x per week, nothing above 70%, play kickball, I don\u2019t care, you know your clients better than I do \u2013 but as whole, I find reducing volume (yet keeping intensity up) bodes well for most people.<\/p>\n<h3>Your Turn<\/h3>\n<p>The above is in no way an exhaustive list. I could keep going, but I doubt many have made it this far anyways. If you have, 10 points to Gryffindor!<\/p>\n<p>\u00a0<\/p>\n<\/p><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/tonygentilcore.com\/2026\/07\/annihilate-or-stimulate-muscle-which-is-better\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>In the realm of fitness and strength &amp; conditioning we\u2019ve all heard the phrase: \u201cYou need to stimulate the muscle to grow, not annihilate it.\u201d I can\u2019t say I disagree with the sentiment, albeit I do feel it\u2019s a bit reductionist taken at face value.\u00a0I mean, assuming someone isn\u2019t injured or has a history of &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-15981","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"In the realm of fitness and strength &amp; conditioning we\u2019ve all heard the phrase:\u201cYou need to stimulate the muscle to grow, not annihilate it.\u201dI can\u2019t say I disagree with the sentiment, albeit I do feel it\u2019s a bit reductionist taken at face value. 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