Progressive Overload for Strength vs Hypertrophy Training | How to Progress Training Variables

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TIMESTAMPS
00:00 Intro
00:13 Progressive Overload
01:09 Strength vs Hypertrophy Adaptations
03:52 Strength vs Hypertrophy Training
07:43 Strength vs Hypertrophy Progressive Overload
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Пікірлер: 1 000

  • @philosopher999
    @philosopher9992 жыл бұрын

    The hardest part about hypertrophy training is to not chase the weight increases because it only reduces the amount of stimulus of the muscle. Your videos help keep my ego in check and chase the muscular adaption through muscular stress as opposed to just chasing the weight lifted.

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    Exactly right! I have to check my ego every single session too. Always focus on maximising muscular stress rather than chasing load lifted 💪

  • @alexweinsheimer3113

    @alexweinsheimer3113

    2 жыл бұрын

    Correct! Constant tension throughout the entire rep range will do the best job for hypertrophy

  • @domjean2267

    @domjean2267

    2 жыл бұрын

    This is my problem I’m scared of stagnating so much I keep increasing the weight

  • @itzben499

    @itzben499

    2 жыл бұрын

    And this is why my muscles aren't growing, been going heavy for hypertrophy but rarely feel the burn on the muscles targeted

  • @poqe6137

    @poqe6137

    2 жыл бұрын

    @@itzben499 if u focus in the 6-8 rep range and lift heavy you will gain a lot of muscle. For me I cant do 12 rep range hypertrophy workouts bc I wanna kill myself in the gym and I love lifting heavy ass weight. Moderate weight is just boring for me. And I was able to get big asf so trust me you'll gain lmao. And if u want to lift heavy practice drop sets etc for muscle gains that's what I do also

  • @HusangThat
    @HusangThat Жыл бұрын

    Also note that hypertrophic changes to muscle usually takes 4-8 weeks depending on rest, nutrition, and genetics.

  • @switchantistheswitchgoat

    @switchantistheswitchgoat

    6 ай бұрын

    but why do other sources suggest increasing load for muscle growth?

  • @HusangThat

    @HusangThat

    6 ай бұрын

    @@switchantistheswitchgoat I dont see the point of your question. Of course, you need an increased load to stimulate muscle growth.

  • @danifurka6790

    @danifurka6790

    3 ай бұрын

    ​@@switchantistheswitchgoatYou do need to increase the load if you're training for hypertrophy, it's just that you shouldn't sacrifice the number of reps and sets at the cost of the weight, unless you want to train for strength, in which case it's quite the opposite.

  • @DMRCapitalHill

    @DMRCapitalHill

    2 ай бұрын

    I notice a change in my physique quite fast it’s definitely not 4-8 weeks

  • @HusangThat

    @HusangThat

    2 ай бұрын

    @@DMRCapitalHill A "pump" or volume increase isn't the same as hypertrophic growth.

  • @gregjimenez9979
    @gregjimenez99792 жыл бұрын

    This video has such a simple and articulate way of explaining the differences between strength training and hypertropophy training without confusing the viewer with all of the details.

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    I try to make these videos as simple and easy to understand as possible 👍

  • @Nom8d

    @Nom8d

    Жыл бұрын

    @@FlowHighPerformance1 Extremely well made video. Would love to know if there's some kind of correlation between fat loss and strength vs hypertrophy training. Or is it purely CICO?

  • @FlowHighPerformance1

    @FlowHighPerformance1

    Жыл бұрын

    @@Nom8d WEIGHT LOSS is purely CICO, but FAT LOSS will likely be superior from hypertrophy training. If you build/retain more muscle while loosing weight, you are likely to see more of this weight loss come from fat, rather than muscle tissue 👍

  • @Nom8d

    @Nom8d

    Жыл бұрын

    @@FlowHighPerformance1 Appreciate your deatailed answer bro. Will keep that in mind.

  • @turtleboy35

    @turtleboy35

    Жыл бұрын

    It's been my experience that training for strength will inevitably lead to more size as well. I dirty bulk and cut

  • @markaj_
    @markaj_2 жыл бұрын

    ive been wanting to train for hypertrophy but it seems like my training regiment has been more towards strength, thanks for clearing it up

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    No problem 👍

  • @krane15

    @krane15

    2 жыл бұрын

    That's why many people need a trainer, and they always say "I wish I would have known then, what I know now", I wouldn't have wasted so much time. But you will get it eventually.

  • @sydp18

    @sydp18

    Жыл бұрын

    so means 8-12 reps for hyperthrophy

  • @celenial6009

    @celenial6009

    Жыл бұрын

    @@sydp18 I go for 12 mostly but my range is 10-15

  • @dosomestuff1949

    @dosomestuff1949

    Жыл бұрын

    I wanan train for strength

  • @Martin-ub9ci
    @Martin-ub9ci Жыл бұрын

    As someone who's been ego lifting for 10 years in the gym, I can say to you youngsters I'd have the same result in three years training smart. Don't be in a hurry.

  • @ryann9026

    @ryann9026

    Жыл бұрын

    How have you been ego lifting for 10 yrs and never realized it was bad

  • @taylorstalter7407
    @taylorstalter74072 жыл бұрын

    I would like to extend my most sincere gratitude for the work you put in to keep a bunch of strangers on the internet well-informed. I'm currently a personal trainer, amateur bodybuilder, and I will be taking my CSCS within a month. Your videos do extremely well to keep me sharp and knowledgeable so that I can provide our clients--as well as myself--with the best training available. You're doing great things here. You will get the recognition you deserve, whether you want it or not. Keep Gainin'!

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    Thanks man, glad to hear the content is helping some people out! No problem at all 👍

  • @taylorstalter7407

    @taylorstalter7407

    2 жыл бұрын

    @@FlowHighPerformance1 I do have a question for you, which was covered in the video slightly, but I would still very much appreciate your input. When I'm designing my hypertrophy program, should I decide on doing (3)x*8-12* reps or simply focus on (3)x 2-0 RIR regardless of how many reps that takes (within reason)? The "rep range" for hypertrophy has rubbed me the wrong way as I've started to understand that the level of stimulation/stress on the muscle matters more than how many reps are done.

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    Point number 2 is definitely what I would do. The exact rep ranges / load used is not important, it is muscular stress that's most important 👍

  • @miguelargosino3203
    @miguelargosino32032 жыл бұрын

    Thanks for another helpful video man! One year into training now and I for sure wouldn’t have gotten far without your helpful content 💪. Keep up the great work!

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    Cheers, glad to hear it! 👍

  • @Xandrellv2
    @Xandrellv22 жыл бұрын

    AWESOME video! Thank you so much this really helps put it in perspective! Form is king to maximize target muscle as opposed to chasing the weight too quickly. I literally remember when I was in middle school I used my mom’s 10 lbs dumbbells every now and then and when I hit high school, some of my muscles were significantly bigger (granted I probably caused imbalances without knowing it), but still!

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    Exactly right! Training close to failure with great form is most important for muscle growth 💪

  • @Mclxrendrive
    @Mclxrendrive Жыл бұрын

    the fact that you're still hearting comments after a whole year is amazing, this video helped me so much

  • @FlowHighPerformance1

    @FlowHighPerformance1

    Жыл бұрын

    Cheers, glad to hear it 👍

  • @xDuWuTang
    @xDuWuTang2 жыл бұрын

    I love how much I managed to learn in such a short period of time. Thank you so much.

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    No problem, glad to hear it 👍

  • @bradleygoins1526
    @bradleygoins1526 Жыл бұрын

    Just an update for current research on this video: Reps up to 60, being close failure also produces similar hypertrophic outcomes. Also, recently research is showing that about 3 minutes rest for hypertrophy is best! Great video!!

  • @sword-and-shield

    @sword-and-shield

    Жыл бұрын

    Research, studies and experiments get some things right, they also get some things wrong. This is because the process of consistent progression is not static.

  • @saeedmattarbinlahej1615

    @saeedmattarbinlahej1615

    Жыл бұрын

    but this will cause the muscle to get fatigued

  • @usaamah2000

    @usaamah2000

    Жыл бұрын

    How much rest for strength?

  • @bradleygoins1526

    @bradleygoins1526

    Жыл бұрын

    @@usaamah2000 For pure strength training, you will want about 3-5 minutes of rest between heavy sets. This is variable for each person. I personally do best with about 3-4.

  • @universalnetwork264

    @universalnetwork264

    7 ай бұрын

    I used to rest 5+ mins between sets for maximum power and strength to return. Now I’ve been training with 1-2 minute rests sometimes and have noticed that it takes less long to “fully” recover. It takes 3-5 mins instead of 5+ now

  • @John-fk9ye
    @John-fk9ye Жыл бұрын

    watch this at 1.25 speed

  • @jamespaul4994

    @jamespaul4994

    Ай бұрын

    Thanks for saving me time 😅

  • @callummacgregor4560

    @callummacgregor4560

    22 күн бұрын

    G.O.A.T

  • @GodSaveTheClothes
    @GodSaveTheClothes Жыл бұрын

    Great explanation! I’m doing a 4 day split program that combines strength and hypertrophy. I’m seeing great results so far!

  • @mehmetcankokceli9021

    @mehmetcankokceli9021

    Жыл бұрын

    can you share the programme

  • @el-3omda476

    @el-3omda476

    11 ай бұрын

    @@mehmetcankokceli9021 i assume he's doing PHUL training program , that one mixes hypertrophy and strength

  • @Hxcker471

    @Hxcker471

    10 ай бұрын

    Strength + Hypertrophy = Ultimate Power

  • @zephyrr108

    @zephyrr108

    9 ай бұрын

    You are a woman. Training for strenght is a waste of time....

  • @Threatz_q

    @Threatz_q

    9 ай бұрын

    @@zephyrr108buddy the only women here is u. Training for strength is really helpful for self defense and many other things

  • @Mellow4202
    @Mellow4202 Жыл бұрын

    I like to do reverse pyramid sets that involves both. So I'll technically do one warm-up set for each exercise. Then the first two sets are hard sets where I'm lifting heavy with lower reps. And then the last two sets I lower the weight a little and raise the reps to as many as I possibly can (depending on the weight I chose) usually around 15 to 20. On my third set I lower the weight a little bit and then on my fourth set I lower the weight even more while simultaneously raising the reps for both sets. I've been training for a few years now and so far this is my favorite routine I've set for myself. I find that it's easier to progressively overload. I always come back to the exercise feeling stronger, whether I can pump out a few more reps or if it's just adding more weight. Over the last 2 months I've slapped about a half inch on my biceps simply through progressive overload and adding more weight. I've increased my bicep curl by about 20 pounds. 2 months ago it was only 25lb now it's about 45lb. Whatever you do make sure you progressive overload and you are adding weight slowly over time as you feel yourself getting stronger.

  • @FlowHighPerformance1

    @FlowHighPerformance1

    Жыл бұрын

    I also like pyramid sets. And yes, progressive overload is key 💪

  • @yodarylcar

    @yodarylcar

    Жыл бұрын

    Top Sets

  • @liliacfury

    @liliacfury

    11 ай бұрын

    This video and this comment is exactly what I was looking for since I’ve been considering going to the gym lately. Thank you!

  • @davidwelburn

    @davidwelburn

    6 ай бұрын

    25 - 45lb. That's a spectacular increase. But I'm assuming you mean dumbbells, right? 45lb is only the empty Olympic bar.

  • @charlied1420
    @charlied1420 Жыл бұрын

    I'm glad I came across your channel. I'm constantly trying to increase my knowledge to work smarter and your videos explain complex topics in a way that's easy to understand. Great stuff!

  • @FlowHighPerformance1

    @FlowHighPerformance1

    Жыл бұрын

    Glad you find the content helpful 👍

  • @officialkxdc7984
    @officialkxdc7984 Жыл бұрын

    this has been my way of thinking and exercising lately, i enjoy it very much.

  • @robbieg3113
    @robbieg31132 жыл бұрын

    I’ve watched hundreds of videos describing hypertrophy vs strength gains and this is one of the best I’ve ever seen. Super clear and concise.

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    cheers, glad to hear it 👍

  • @sword-and-shield

    @sword-and-shield

    Жыл бұрын

    Its got a lot wrong though. You might night believe it till you see it with your own body.

  • @vezmusic5229
    @vezmusic52292 жыл бұрын

    i was thinking about hypertrophy training all wrong and have been stuck for years... thanks for this clear explanation.

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    No problem 👍

  • @xXxCoolPointxXx
    @xXxCoolPointxXx Жыл бұрын

    Just happened to come across this video, and it's really helpful. i've been trying years to increase weight for hypertrophy training. I now know my problem. I misunderstood the cause and effect. I shouldnt worry about weight anymore. Thanks!

  • @FlowHighPerformance1

    @FlowHighPerformance1

    Жыл бұрын

    Glad the video was helpful 💪

  • @legitlyspelunking
    @legitlyspelunking Жыл бұрын

    I like how you go deep into the scientific principles yet still explain it in such a clear and concise way. Reminds me of some of the profs I had in school, keep up the great work!

  • @FlowHighPerformance1

    @FlowHighPerformance1

    Жыл бұрын

    Glad you enjoy the video style 👍

  • @andredubbs4854
    @andredubbs48542 жыл бұрын

    Man your videos are massively underrated wtf, great fucking info man

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    Cheers, glad the videos are informative 👍

  • @Arcwol

    @Arcwol

    2 жыл бұрын

    Just found this video. Absolutely agree.

  • @Justin-uo7wi
    @Justin-uo7wi Жыл бұрын

    This was really helpful for my understanding of muscle building. I have some health problems in my mid 30s (33 here) and feel that I don't have too many more years left to improve my overall muscle growth and performance because of the stress that my health puts on my body. Switching my technique over the past month has already helped my muscles grow...I'm only 130 lbs and 5'9", but my arms went from 12" to about 12 &3/4" in just a month of hypertrophy training. Rather than aiming for the highest rep possible, continually adding gradual weighted resistance to my workouts every couple of weeks has really started helping me improve my muscle size and tone, and I also feel stronger (maybe even stronger than when I was a gym rat at 23 lol). It was interesting to learn about the biology behind the processes. Currently on a diamond press plan (15 reps/set at 4 sets with a now 23 pound backpack and 1-2 minute rest time). Started at about 20 pounds, but my muscles have been slowly adapting and growing.

  • @FlowHighPerformance1

    @FlowHighPerformance1

    Жыл бұрын

    This is awesome to hear! Yes, focus on stressing the muscle with strict technique, taking each set close to failure 👍

  • @barcelonap4490

    @barcelonap4490

    Жыл бұрын

    Hey i respect you for your grind keep doing your thing you got this and i just wanted to recommend you get close to God and read the Bible im sure it will help you with your stress level and just overall. God bless you and your Family ❤️🙏🏼

  • @quincysutton9136
    @quincysutton91362 жыл бұрын

    I’ve known all of this for many many years but for some reason I still kept watching the video so good job to y’all great video 👏🏾

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    Cheers, glad to hear it 👍

  • @krane15

    @krane15

    2 жыл бұрын

    Ever take a math class? Knowing something and being able to explain it to others so that it makes sense and is meaningful, is something entirely different. That's why I watch them.

  • @letstalkaboutit2358
    @letstalkaboutit23582 ай бұрын

    This has been THE MOST helpful explanation of how to train I’ve seen. I’ve made progress, but it fluctuates overtime because I just could never understand how to create an effective training plan, this has cleared it up for me so much!

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 ай бұрын

    glad it was helpful 👍

  • @austinjoseph2881
    @austinjoseph2881 Жыл бұрын

    Progressive overload IS hypertrophy training. That said, time under tension, form improvements and metabolic stress can all be applied as mechanisms of overload. It’s not always about increasing the weight

  • @ungraspable5610

    @ungraspable5610

    Жыл бұрын

    Exactly this, I would rephrase that to, increasing weight isn’t the only factor in hypertrophy

  • @austinjoseph2881

    @austinjoseph2881

    Жыл бұрын

    @@ungraspable5610 well said

  • @FlowHighPerformance1

    @FlowHighPerformance1

    Жыл бұрын

    Well said. I am currently working on a video about progressive overload for hypertrophy training, where I explain this 👍

  • @gatz900
    @gatz9002 жыл бұрын

    this is so good, thank you for this vid. I've been very confused on this topic and its good to hear some science explain it concisely

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    No problem, glad it was helpful 👍

  • @patrick07124
    @patrick07124 Жыл бұрын

    easily the best presentation on the concepts of hypertrophy, strength training, and progressive overload this is a masterpiece

  • @FlowHighPerformance1

    @FlowHighPerformance1

    Жыл бұрын

    glad to hear it 👍

  • @MrMeowerz
    @MrMeowerz Жыл бұрын

    This is why power building has be my way of training. I can switch up with thing to focus on while still getting great benefits all around.

  • @RedHoodFH
    @RedHoodFH Жыл бұрын

    This actually helps me a lot. I've been doing 8 sets of 6-10 reps depending on the workout but I've been adding weight every 2 sets so I've been combining the 2 instead of separating them. Now I can do 2 days of strength training and 2 days of hypertrophy

  • @FlowHighPerformance1

    @FlowHighPerformance1

    Жыл бұрын

    nice, glad to hear the video was helpful 👍

  • @RedHoodFH

    @RedHoodFH

    Жыл бұрын

    @@FlowHighPerformance1 that should work right? Like strength training Monday and Wednesday then hypertrophy training Thursday and Saturday?

  • @FlowHighPerformance1

    @FlowHighPerformance1

    Жыл бұрын

    Yes, it should work well 👍

  • @jackshera1094
    @jackshera10942 жыл бұрын

    It all depends what your going for. I personally go for strength and hypertrophy by doing 2 8 week powerlifting cycles throughout my year and the rest of time is focused to hypertrophy. I’ve gained 30 lbs and added 180lbs to my totals in doing so. Yes I definitely could’ve put on more size if I focused on hypertrophy but my strength would be lacking. Like wise for strength. Aswell in turn putting on strength helps me push more volume once I go back to my hypertrophy training and my body reacts to this very well and my muscles look like they should push the weight they are pushing

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    Exactly right, it is all a out personal preference. There is also potential that strength may favourable enhance long term hypertrophy gains too 👍

  • @krane15

    @krane15

    2 жыл бұрын

    You can't focus on both since that makes no sense. Its like saying you focus on bulking and dieting at the same time. Strength and hypertrophy will to occur to some extent, but you can only FOCUS e.g. train, on one or the other.

  • @sword-and-shield

    @sword-and-shield

    Жыл бұрын

    Your post carries more validity than the video, especially for naturals.

  • @darthghitza8037

    @darthghitza8037

    Жыл бұрын

    To me this sounds like wasting time that could be used on specific hypertrophy training doing powerlifting programs. But to each his goals

  • @Satarnoch
    @Satarnoch Жыл бұрын

    This is one of the smartest videos I've seen about the differences of strength and hyperthropy training.

  • @FlowHighPerformance1

    @FlowHighPerformance1

    Жыл бұрын

    Glad it was helpful 👍

  • @abdulrahmanabu-askar7011
    @abdulrahmanabu-askar70112 жыл бұрын

    Best video on KZread talking about muscle strength vs hypertrophy

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    Cheers, glad to hear it 👍

  • @RepublicofDebauchery
    @RepublicofDebauchery Жыл бұрын

    Damn, that was the best explanation of muscle growth I have ever seen. Nice work on breaking it down to 5th grade level.

  • @FlowHighPerformance1

    @FlowHighPerformance1

    Жыл бұрын

    No problem, glad it was helpful 👍

  • @camis729
    @camis7292 жыл бұрын

    i was looking for such a viudeo for long time finally found it very informative and informational thanks

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    Cheers, no problem 👍

  • @stillw6597
    @stillw659711 ай бұрын

    really good video! it lets me understand my workouts better. i used to be really confused & upset cause i always train strength yet the weight didnt always go higher when training different exercises but now i know and can optimize my workouts better

  • @FlowHighPerformance1

    @FlowHighPerformance1

    11 ай бұрын

    Glad to hear the video was helpful 💪

  • @cryptur_5725
    @cryptur_57252 жыл бұрын

    This channel is underrated af, great work dude!!!

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    Cheers

  • @xtrumo.em2d296
    @xtrumo.em2d296Ай бұрын

    Just do strength training first and hypertrophy later

  • @intensity.density2208
    @intensity.density2208 Жыл бұрын

    Great video, very well explained and easy to follow along. I personally have been following the Mike Mentzer, Dorian Yates and Jordan Peters methods and mended then all together to come up with my own training plan and methods. I've had great results in both strength and size. For me, I train low volume with higher frequency, and stay in the 8-15 rep ranges. If I'm going for strength, or to break a plateau, I'll actually increase the loads and work. In the 5-8 rep range. The thing is to figure out your goals and to train specifically for those goals

  • @mrd1703
    @mrd17037 ай бұрын

    Very well explained. I've always inherently done strength training, it's the way i was taught to progressively overload, but seeing it laid out like this will hopefully help my size goals.

  • @FlowHighPerformance1

    @FlowHighPerformance1

    7 ай бұрын

    Yes, I think we usually learn about progressive overload from the perspective of strength training. But the application is a little different for hypertrophy training 👍

  • @MattLezzyYT
    @MattLezzyYT Жыл бұрын

    Awesome video! You did a great job breaking the difference in way that was easy to understand.

  • @FlowHighPerformance1

    @FlowHighPerformance1

    Жыл бұрын

    Glad it was helpful!

  • @EExgle
    @EExgle2 жыл бұрын

    very easy, understandable yet informative video, thanks alot, apreciate it

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    Cheers, glad to hear it 👍

  • @AsifImran
    @AsifImran2 жыл бұрын

    Very informative. Thank you!

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    No problem 👍

  • @Mandy3141
    @Mandy31412 жыл бұрын

    I hope your channel grows! Thank you

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    Cheers, no problem 👍

  • @youraveragejoeyt
    @youraveragejoeyt Жыл бұрын

    This has been super helpful… I’m someone who loves lifting heavy However… After watching this video I’ve realised that with my upper body, I’ve seen tremendous growth & this video has made me realise that the reason for this is because with all the exercises that I currently have in my program, I am pushing very close to failure on most exercises… I have 1 or 2 exercises for each muscle group where I go heavy but the rest tends to be close to failure & the rep range isn’t necessarily a strict target to hit Where as, I’ve been struggling to grow my legs but have seen amazing strength gains lately… My technique on some lower body exercises does need to be worked on as other muscles do seem to fatigue before the target muscle which means the target muscle clearly isn’t reaching close to failure like my upper body is Putting this out there in case anyone else is in a similar boat to me & needs their eyes opened like I did 😅

  • @FlowHighPerformance1

    @FlowHighPerformance1

    Жыл бұрын

    This seems to make sense based on your training methods. Thanks for sharing, and glad the video was helpful 👍

  • @davidec.4021
    @davidec.40212 жыл бұрын

    Damn this was unexpectedly very informative, concise, well put and extremely clear. I say unexpectedly mainly for the very short length. Compliments and thank you! I had a doubt and you solved it!

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    Cheers, glad to hear it 👍

  • @dylanb2086
    @dylanb2086 Жыл бұрын

    Hypertrophy training imo is the way to go for almost everyone. You also get stronger. Oddly I did BJJ and wrestling and bodybuilders who lifted less usually felt much stronger - as they had strong muscles in general rather then just adapting to very specific movements. So hypertrophy training is way safer, feels better on the body and makes your stronger - strength training only needed if you want like competition level strength. Otherwise the difference in your day to day strength is small

  • @FlowHighPerformance1

    @FlowHighPerformance1

    Жыл бұрын

    I agree. Most people are probably best to focus on hypertrophy training, unless you specifically competing in a strength sport 👍

  • @natashabartley9695
    @natashabartley969512 сағат бұрын

    As a newbie, this is THE BEST video I’ve found on this topic. Throughout while still being easy to understand. Thank you!

  • @FlowHighPerformance1

    @FlowHighPerformance1

    11 сағат бұрын

    no problem 👍

  • @jean-lucneptunemdmba8107
    @jean-lucneptunemdmba81072 жыл бұрын

    These videos are very well done. Thank you for creating excellent content.

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    No problem, glad you enjoy the videos 👍

  • @giulianotorres4556
    @giulianotorres45562 жыл бұрын

    You forgot to mention that hypertrophy takes longer since you must wait for the muscle to actually adapt and recover, and it takes literally 3 days. You don't have to wait for that on neural adaptations. Supposing that your joints and connective tissue are strong enough to deal with the loads without getting an overuse injury, you could literally train every single day, always low sets without wasting the muscle since you actually want to be able to lift again the next day.

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    Exactly right, hypertrophy takes much longer than strength 👍

  • @nephilimshammer9567

    @nephilimshammer9567

    Жыл бұрын

    Creatine lowers the 3 days to one

  • @cuckoohaus

    @cuckoohaus

    Жыл бұрын

    My confusion is (Pavel Tsatsouline’s Deadlift program as an example), wouldn’t doing 1 or 2 sets daily every day for 5 days equal or exceed the same amount of sets as 3-4 sets twice a week? It seems as if the main difference is amount of weight and intensity yet in hypertrophy training the goal is to always get close to or achieve failure anyway?

  • @adriankovacs4133
    @adriankovacs4133 Жыл бұрын

    So interesting to see the symbiotic relationship between training for strength and hypertrophy. They bounce off of each other via increasing strength to be able to lift more weight and therefor increasing overall volume when lifting for more reps due to using more weight and getting size through doing that to gain muscle that then enhances max loads lifted.

  • @FlowHighPerformance1

    @FlowHighPerformance1

    Жыл бұрын

    Yes, exactly right. It is an ongoing cycle 💪

  • @HealthHacksDaily01
    @HealthHacksDaily013 ай бұрын

    Thank you for this insightful video on progressive overload and its application in strength and hypertrophy training! The clear explanation of training variables and their impact on different adaptations is immensely helpful. I'm grateful for the valuable knowledge shared, which will undoubtedly enhance my training journey. Looking forward to implementing these principles for better results. Subscribed and eagerly awaiting more content!

  • @FlowHighPerformance1

    @FlowHighPerformance1

    3 ай бұрын

    glad it was helpful

  • @nassozeebo
    @nassozeebo9 ай бұрын

    Such a simple and to the point video. Brilliant 👍

  • @FlowHighPerformance1

    @FlowHighPerformance1

    9 ай бұрын

    Glad it was helpful 👍

  • @382u3uuej
    @382u3uuej Жыл бұрын

    What I would add is that when you train for hypertrophy you don't keep the number of sets equal, you increase the number of sets depending on how you recover, if you hit chest, triceps and front shoulder on monday and wednesday, and you notice that by tuesday you are at 100% or 90% when it comes to soreness you add 1 set per exercise to do more volume and get more growth, you can add two sets and I sometimes do but it's not that common, it mostly happens when I do only one exercise per muscle (for example I only do pull ups for vertical pulling, so instead of adding 1 set I add 2), if you notice that you recovered just in time for the next workout you don't add anything to keep the same volume.

  • @FlowHighPerformance1

    @FlowHighPerformance1

    Жыл бұрын

    Yes volume certainly can be changed based on perceived recovery markers 💪

  • @oedfergrefg9702

    @oedfergrefg9702

    Жыл бұрын

    @@FlowHighPerformance1 what we need to do if the muscle not heal on time?

  • @tacofry4768
    @tacofry4768 Жыл бұрын

    I have found my best balance is to gradually unload the weight after each set and rep until near failure, especially resistance and multi joint exercises. Being that if someone isnt too worried about overall strength the more you can achieve maximum retention within the muscle close to failure the better your chances to grow these myofibrils. Personally ive always been a big frame guy so the last thing I needed was to focus on strength, id rather cut down my weight to look better.

  • @FlowHighPerformance1

    @FlowHighPerformance1

    Жыл бұрын

    Exactly right. Training the target muscle close to failure is the goal for hypertrophy training 💪

  • @shashankbugy2282
    @shashankbugy2282 Жыл бұрын

    damm what a godly video.......literally cleared all my doubts in 10 mins

  • @michelekurlan2580
    @michelekurlan2580 Жыл бұрын

    Fabulous vid. Info successfully made easy to understand. Many smaller power points to consider and review,which I will, again. Quite helpful. Good info to help minimize injury,too

  • @FlowHighPerformance1

    @FlowHighPerformance1

    Жыл бұрын

    Glad to hear the video was helpful 💪

  • @mengxiying5445
    @mengxiying54452 жыл бұрын

    Thank you!! I really enjoy watching your content. short, informational and based on science. Please don’t stop posting. Keep up the good work!

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    No problem, glad the videos are helpful 👍

  • @eddierehe9000
    @eddierehe90002 жыл бұрын

    This video is so well done! Thank for making such an informative, detailed yet easy to understand explanation of the differences in these workout routines. After months of chasing higher weights, increasing strength, a PT mate of mine made a 16-week hypertrophy program for me. I had no idea what made hypertrophy so different but this makes it all so clear! Don't chase weight increases, maintain that particular muscle stress and aim to increase reps.

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    Exactly right, glad the video cleared things up 👍

  • @DJcs187

    @DJcs187

    2 жыл бұрын

    I mean...there's nothing wrong with weight increases. In fact they are the preferred tool of progression for beginners and novices and they keep you honest (referring to keeping just enough, but not too many, reps in reserve). Even intermediates and up can profit from incremental weight increases through micro-loading. It's just crucial to keep what's mentioned in this video in mind: Don't increase just for the sake of it, but only do so when form is on point and the previous weight felt light enough to justify an increase. -> You don't get bigger because you lifted more weight. You lift more weight because you got bigger.

  • @mleon12
    @mleon122 жыл бұрын

    This is the only body building channel people need to watch. I like that you go right to the point, refer to science, use accessible explanations, there's no tons of ads and no sense, and no narcissists showing off through the video

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    Cheers, glad to hear it 👍

  • @noncog1

    @noncog1

    Жыл бұрын

    I like this video, it was well informed, i also really like Jeff Nipard's channel

  • @lane5686
    @lane5686 Жыл бұрын

    Workouts you’re only supposed to go heavy on: Bench Press, Squat, Deadlift, and Shoulder Press. Honestly though, you don’t even have to go super heavy unless you’re competing in a professional sport like the Strongmen competition. Proper muscle building comes from appropriate weight that you could squeeze out 6-8 reps while maintaining good form.

  • @FlowHighPerformance1

    @FlowHighPerformance1

    Жыл бұрын

    Exactly right 👍

  • @Alex-ry6cd

    @Alex-ry6cd

    Жыл бұрын

    I'd add weighted pullups and rows to the list as well.

  • @AonGuardian
    @AonGuardian Жыл бұрын

    I like to view weight PRs as the current wall to surpass. Back up and go for high reps and eccentric reps until its easy, then step up the weight. Then eventually I’ll try setting a new PR with enough recovery. Rinse and repeat to keep pushing the wall and enjoying the harder rep sets

  • @il2673
    @il26738 ай бұрын

    Very thorough explanation. When I was younger I couldn’t understand or I didn’t pay enough attention on the difference training

  • @FlowHighPerformance1

    @FlowHighPerformance1

    8 ай бұрын

    I think most people start that way 👍

  • @3dstuffin
    @3dstuffin Жыл бұрын

    Very good video, excellent presentation to understand the difference. In my experience of weight training over the past 30 years, both of them proven to be very effective. I also find it important to utilize both styles of trainings In single work out.

  • @FlowHighPerformance1

    @FlowHighPerformance1

    Жыл бұрын

    Thanks for sharing 👍

  • @greendraggun
    @greendraggun Жыл бұрын

    I'm 32 weeks into a 260 week program. I stopped counting reps and sets and just go with how I'm feeling. I aim to go to failure everytime. Hardest part is eating enough.

  • @FlowHighPerformance1

    @FlowHighPerformance1

    Жыл бұрын

    Nice. I also don't track load and reps either, just sets and effort 👍

  • @alexanderjackson7815

    @alexanderjackson7815

    10 ай бұрын

    That’s good, is it 3 sets average?

  • @Atypical82
    @Atypical82 Жыл бұрын

    Make the exercises difficult guys and try to go to safe and controlled failure. Weights can be heavy but they don’t have to be. Do weight training, calisthenics, powerlifting, and cardio. Switch between moderate and moderate heavy weights and do it consistently and make it hard over time. The gains will be great.

  • @Tobeon2
    @Tobeon22 жыл бұрын

    The best explanation! Thank you!

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    no problem 👍

  • @orbitofblake
    @orbitofblake2 жыл бұрын

    Needed this, thanks!

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    No problem 👍

  • @ramilandura5542
    @ramilandura55422 жыл бұрын

    Thankyouuu I will add this information to my training !🙏

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    No problem, glad it was helpful 👍

  • @ramilandura5542

    @ramilandura5542

    2 жыл бұрын

    @@FlowHighPerformance1 sir is it bad to start training directly to strength training with heavy loads without preparation ? Or should I first build reps and techniques of exercises?

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    Good question. Definitely start gradually to build a bigger foundation. Start with lighter loads and higher rep ranges and gradually transition to lower rep ranges with heavier loads 👍

  • @ramilandura5542

    @ramilandura5542

    2 жыл бұрын

    @@FlowHighPerformance1 thanks I actually in preparation I am just being confused because I strength train before and without preparation but for now I need foundation thank you sir.

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    Yes, you should see greater strength gains starting with hypetrophy oriented training first 👍

  • @andrewpayne5093
    @andrewpayne50932 жыл бұрын

    I just stick to the 6-12 rep range and try to add 2.5kg every 4-5 weeks. 12 weeks I’ll do 8-12 rep range then 12 weeks 6-8 rep range and progress in reps each week then add the weight. For example, 4x8 then next workout 4x9… each week going up until I hit 4x12 then add 2.5kg and start over. 2 minutes rest on compounds to give your body enough rest to pump out the same about of reps. Remember you are after higher reps not dropping the reps each set so if your dropping reps or weight each set just rest a bit longer. You’ll get more out of 4x10 then 4x10,9,8,8

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    Makes sense. But remember, eventually you wont be able to add 2.5kg every 4-5 weeks as your rate of progression will slow down 👍

  • @andrewpayne5093

    @andrewpayne5093

    2 жыл бұрын

    That’s why I do different rep ranges.. if my progress starts to slow down in the 8-12 rep range then I’ll switch to 6-8 rep range and once my progress slows with that after a few months I start doing 8-12 again. If you rotate rep ranges like that then you your progress won’t slow as much. Your muscle growth will only slow down once your near your muscle building potential after years and years of training. Progress shouldn’t really be slowing down until at least 2 years into training which if you trained and ate properly then you’d already have build a solid base of muscle

  • @gn2650
    @gn2650 Жыл бұрын

    This channel is gold

  • @mortalkombat3340
    @mortalkombat3340 Жыл бұрын

    Keep teaching us you’re helpful 💪🏼🏋️‍♂️

  • @FlowHighPerformance1

    @FlowHighPerformance1

    Жыл бұрын

    Cheers, glad to hear it 👍

  • @Frei_Sinn
    @Frei_Sinn Жыл бұрын

    Tools to determine whether to add weight/volume for optimized hypertrophy: 0-10 RPE (Rating Preserved Exertion) Level of fatigue after a full set 0-10 RIR (Reps in Reserve) Number of left reps in the tank If the RPE is 0 and the RIR is 10 at the end of a set/exercise, the weight/volume should be increased. If it's the other way around, the weight is ideal.

  • @idkmanitsjustaname2553

    @idkmanitsjustaname2553

    Жыл бұрын

    Could you go into a little more detail I’m having trouble understanding why you should increase the weight/volume if your a At maximum exertion

  • @Frei_Sinn

    @Frei_Sinn

    Жыл бұрын

    @@idkmanitsjustaname2553 The volume should be increased as the effort decreases e.g. with 5+ RIR and RPE of 3 Target Zone for most Exercises would be around 0-3 RIR at an RPE for the last set of around 7-10 Hope this clears it up 4 u

  • @memejesus4294
    @memejesus42942 жыл бұрын

    This is incredibly informative! Never really thought of hypertrophy progressive overload that way before. What I’ve been doing for years is progressively increasing my reps per exercise up until I hit the 12-15 range, then increasing my weight and going back down to 6-8 reps (at the cost of overall volume). This usually happens over the course of a month (WK1 3x8-10, WK2 3x10, WK3 3x10-12, WK4 3x6-8 of new weight). Would I better off then just continually increasing my reps instead of going up in weight as often? If so, when’s the right time to go up in weight? Also, is 2 exercises (3-4 sets each) per muscle group enough (ie 2 tricep, 2 chest, 2 shoulders for each push day, which is twice a week)? Thanks so much!

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    I think the way you are progressing is complete fine. When we talk about volume for hypertrophy training, we are referring to total number of sets / muscle group / week, rather than volume load (sets x reps x load) 👍

  • @viggoyy

    @viggoyy

    Жыл бұрын

    That's pretty much how I do it as well, except I do sets of 4 and sets vary between 6-9 and 9-12 depending on exercise. I have a limited home gym (aka barbell and dumbbells in my bedroom lol) so I try to focus mainly on the amount of reps, which is also because I'm limited by my wonky shoulder. Personally I really like the dropping reps and increasing weight approach because it feels like a pretty natural way to deload after reaching that higher rep range, without having to be too anal about keeping track of mesocycles etc. Good luck with your journey!

  • @martyb6505

    @martyb6505

    Жыл бұрын

    Seems to work for me I do 3 excersise per muscle 3 shoulder 3 tricep 3 bicep 3 back 3 chest 4x10 reps on each excersise

  • @Frei_Sinn

    @Frei_Sinn

    Жыл бұрын

    @@martyb6505 don't be afraid to train the legs too

  • @martyb6505

    @martyb6505

    Жыл бұрын

    @@Frei_Sinn I do legs once a week too bud, 5 exercises 5x10 on each one

  • @crimson2618
    @crimson2618 Жыл бұрын

    i watched this tired in bed but still understood everything, this was amazingly explained

  • @FlowHighPerformance1

    @FlowHighPerformance1

    Жыл бұрын

    glad to hear it 👍

  • @supercoiled
    @supercoiled Жыл бұрын

    Okay, wow. I'm seriously surprised that someone makes a video that isn't just talking about volume, loads, sets and reps, but actually about how much of a break you need between sets. I only once read an article that states that 30 to 60 seconds are best for hypertrophy and it kind of overlaps with what you're saying (1 to 3 mins). Thanks.

  • @FlowHighPerformance1

    @FlowHighPerformance1

    Жыл бұрын

    the traditional thought was that shorter rest periods (~60sec) was best for muscle growth. However, recent evidence suggests that longer rest periods (2-4mins) tends to be slightly superior. However, longer rest periods are much less time-efficient - which is why I generally recommend a balance between time-efficiency and optimal stimulus of around 1-3 mins 👍

  • @chasecotter3077
    @chasecotter30772 жыл бұрын

    what about lifting speed and intention to lift the weight as fast as possible and the role on strengh development,great video thanks !!!

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    Yes, from what I've seen, intent to lift as fast as possible in the concentric portion seems to be beneficial for strength development. Probably has no/minimal impact on hypertrophy 👍

  • @Jafmanz

    @Jafmanz

    2 жыл бұрын

    The speed at which the weight is moved is an expression of power... power is the application of strength at speed... if you get stronger you will be able to move the bar faster (more explosively.)

  • @bombrman1994
    @bombrman1994 Жыл бұрын

    That’s exactly what I tell to myself always. I pay close attention to how can I push 8-12 reps on a weight that will get me feel the pump im 3-4 sets. I love my workout I feel a bit guilty that I paid for it. I just don’t know how to make a routine and progressively change it.

  • @FlowHighPerformance1

    @FlowHighPerformance1

    Жыл бұрын

    Definitely a great way to approach hypertrophy training 👍

  • @FLAMEalan

    @FLAMEalan

    Жыл бұрын

    As long as you’re lifting something for at least 6-8 reps, your muscles will grow. Given that you are eating enough protein and calories to grow muscle. Don’t just pick up a pair of 12kg dumbbells and do 12 reps even though you can do 20kg for 8 reps.

  • @bombrman1994

    @bombrman1994

    Жыл бұрын

    @@FLAMEalan exactly, last week I pushed my limit with 13kg dumbbells curling it inclined

  • @pawlobondarenko1884
    @pawlobondarenko1884 Жыл бұрын

    Very well explained helped me a lot to keep my ego down and focus on what really matters

  • @FlowHighPerformance1

    @FlowHighPerformance1

    Жыл бұрын

    glad it was helpful 👍

  • @gigachad550
    @gigachad550 Жыл бұрын

    Hats off to you replying to every single comment good sir! 🙌🏻

  • @FlowHighPerformance1

    @FlowHighPerformance1

    Жыл бұрын

    Cheers 👍

  • @Akenzen
    @Akenzen2 жыл бұрын

    What if you want to Increase both muscle mass and strength? What would be the best rep and set ranges etc

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    In that case, you are best to use a strength focus for the lifts you want to get stronger at, and a hypertrophy focus for other accessory lifts 👍

  • @noncog1

    @noncog1

    Жыл бұрын

    I do 3x8 at a weight that makes the last set incredibly difficult, bringing the muscle to failure lends to hypertrophy, but since im mainly going for strength, i typically try to hit my current 1rm early on in the work out before im tired and see if i can get it for a a double or even triple then come down weight as needed to finish out my total of 24 reps. Once i can comfortably rep my "1rm" ill re-max and see what my new actual 1rm is and repeat from there, basically, i like to hit or get close to my max every workout to increase strength, while still following it with volume to failure, which i do just because just a few reps of max alone isnt enough to quickly build strength but it also leads to hypertrophy. Maybe do something like 90% 1rm amrap, then a set of 85% 1rm amrap, then a set of 80% 1rm amrap, and finally, for the sake of hypertrophy, and what i dont do, a set of 75% 1rm amrap. This will have you lifting heavy while fresh to work on strength, but will also heavily stress the muscles on just 4 sets, with the drop sets allowing you to maintain good total volume despite starting out heavy. Drop sets are your friend when it comes to balanced goal weight training because they allow heavy lifts while sustaining volume and ability to take the muscle right up to failure, where as hitting your initial 1rm for a double, sure technically its to failure cus you cant hit a third, but your muscles still have some power left, just not enough for big weight. I did however take a completely different approach with deadlift, maxed out the used that number for singles until it was reps, then reps until it was sets, then once i could hit my initial 1rm for 3x8 i re-maxed and jumped my 1rm 90lbs

  • @paolooliveros6171
    @paolooliveros61712 жыл бұрын

    I think in my opinion for strength its more important to increase intensity than just iverall volume

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    Agreed 👍

  • @sol_5203
    @sol_5203 Жыл бұрын

    Thanks for the video, helped heaps!

  • @FlowHighPerformance1

    @FlowHighPerformance1

    Жыл бұрын

    No problem, glad it was helpful 👍

  • @tricksanchez8797
    @tricksanchez8797 Жыл бұрын

    this helped me as a powerlifter i’ve been wondering how to train specifically for strength

  • @FlowHighPerformance1

    @FlowHighPerformance1

    Жыл бұрын

    Glad it was helpful 👍

  • @Luna-mq8ke
    @Luna-mq8ke2 жыл бұрын

    Currently I’m training for strength to make up for any extreme weaknesses/general weaknesses my body has. I do want to include things like hypertrophy as I do want to get bigger but I don’t know how to combine everything. Should I wait until I make the strength gains I need or should I try incorporating both? I really need to get stronger right now but I do need the size and I love to know how to put this type of new training into my program.

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    This video should help kzread.info/dash/bejne/eIiNz7uMXdWyZ8o.html

  • @Jafmanz

    @Jafmanz

    2 жыл бұрын

    if you train for strength you will grow bigger! Your muscles will not be just for show either...

  • @Rapunzel879

    @Rapunzel879

    2 жыл бұрын

    Do a 5x5. It's middle ground between the two. You will get stronger and build muscle.

  • @Rapunzel879

    @Rapunzel879

    2 жыл бұрын

    @@Jafmanz Agreed. I will always prioritize strength over hypertrophy because as you get stronger you will inevitably grow bigger.

  • @Caleb-vq2uy

    @Caleb-vq2uy

    Жыл бұрын

    @@Rapunzel879 i agree, if you don’t want to look like a bodybuilder, just look good, may as well train for strength.

  • @djay6651
    @djay6651 Жыл бұрын

    I'm definitely on the hypertrophy road, with dabbling into progressive overload. The only caveat is my rest periods between sets are usually around 30-45 seconds in the 12-15 rep range.

  • @emilpindur9400

    @emilpindur9400

    Жыл бұрын

    That is absolutely ideal according to Steve Reeves. 3 exercises per bodypart. 3 sets per exercise. 2 mins between exercises (45-60 seconds between sets of the same exercise). Train full body 3 days a week and make sure you get quality sleep. I do his Classic Physique workout and it's magic!

  • @D-A-A-

    @D-A-A-

    Жыл бұрын

    @@emilpindur9400 you say train full body 3 days a week but how would you do that, would you train Monday Wednesday, Friday then take another 2 rest days go again on Monday ? Would that also help beginners like me, going 5 days a week right now but feel like everything I'm taking in is too much plus changing my diet to make sure I'm eating enough which is stressing me out

  • @emilpindur9400

    @emilpindur9400

    Жыл бұрын

    @@D-A-A- I do Mon, Wed, Fri, but Tue, Thu, Sat also work. As long as you hit 3 days a week and min one entire rest day. Sleep is super important. Steve Reeves used to sleep 8-10 hours per night. High quality sleep - that's when your body repairs itself. Going 5 days a week probably isn't great, unless you're doing a split. But the old school guys (40s and 50s - pre roids) used to train 3 times a week on average. Some were doing 4 days with a couple of splits. Here's a great breakdown: kzread.info/dash/bejne/n6aOpNFuj5W9mbg.html Don't worry about Reg Park. All the guy did was eat, train, sleep. Overall, though, the best routine is one that you can stick with. That makes all the difference. How long have you been training? And what's your calorie and protein g intake?

  • @D-A-A-

    @D-A-A-

    Жыл бұрын

    @@emilpindur9400 so if I cut down from 5 days to 3 days what exercuses do i do ? It is push pull legs ? Instead of my current routine which is chest back, shoulders, arms, legs

  • @emilpindur9400

    @emilpindur9400

    Жыл бұрын

    @@D-A-A- First up, the types of exercises you do and FORM are super important. 99% of people at the gym lift too heavy, form goes out the window, and they aren't sculpting anything properly. 2 seconds up, 3 seconds down on a shoulder press, for example. Always under control. And you also want to use Steve Reeves breathing. Breath in a the bottom, and start breathing out just after the top of the press (or pull, or curl) and breath out all the way through the negative. But your chest should be full of air, really expanded throughout the positive and just past the 'almost lockout' (and never lock out). As for the routine. The order is super important. Shoulders, chest, back, biceps, triceps (can superset), legs. 3 exercises per bodypart. 3 sets per exercise. The order of the exercises also important.

  • @joshbreton8496
    @joshbreton849610 ай бұрын

    This video is great! Nice explanations!

  • @FlowHighPerformance1

    @FlowHighPerformance1

    10 ай бұрын

    Glad you liked it 👍

  • @HenryBrown-ny6vt
    @HenryBrown-ny6vt16 күн бұрын

    The tips are very useful, I wouldn't have guessed these steps on my own

  • @FlowHighPerformance1

    @FlowHighPerformance1

    16 күн бұрын

    Glad it was helpful

  • @MuhammadAizuddin
    @MuhammadAizuddin2 жыл бұрын

    Question: during bulking, should I choose strength/hypertrophy as my main goal? Reason, since bulking's goal is to put as much muscle as you can, but at the same time you have chance to improve your strength from all the caloric surplus. Now I'm focusing on hypertrophy but really tempted to abadon the program and go for strenght all the way. Help

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    I would definitely say to focus on hypertrophy training if you goal is to maximise muscle growth 👍

  • @frankhayes1135
    @frankhayes1135 Жыл бұрын

    This helps explain why guys half my muscle size in the gym bench 40kg more than me! I train at 5 sets 10 reps with the last set always going to failure. Done a lot for my size but the amount on the bar has hardly changed in 8 months!

  • @FlowHighPerformance1

    @FlowHighPerformance1

    Жыл бұрын

    Also, strength differences could be due to inherent anatomy such as limb length ratios & muscle insertion points too 👍

  • @swaggyswindler6243

    @swaggyswindler6243

    Жыл бұрын

    @@FlowHighPerformance1 wait i thought going at those low reps to failure was exactly what you wanted

  • @FlowHighPerformance1

    @FlowHighPerformance1

    Жыл бұрын

    @@swaggyswindler6243 for strength - 1-5 reps for hypertrophy - 5-20 reps

  • @builtdifferent2029
    @builtdifferent20292 жыл бұрын

    So glad to have found you

  • @ballyBe_
    @ballyBe_2 жыл бұрын

    Really well Explained and understood. Thank you really useful

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    Cheers, no problem 👍

  • @jays5926
    @jays5926 Жыл бұрын

    Hupertrophy summed up in one word: Consistency

  • @mostafasedik1273
    @mostafasedik12732 жыл бұрын

    Great video 😍 , i just have a question please …, Do we gradually increase the weight in the 4 working sets for hypertrophy ? Or just same weight for 4 sets ( regardless warm up sets ) … ❤️

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    You could do either. As long as you take each set fairly close to failure it doesnt really matter what load you use

  • @mostafasedik1273

    @mostafasedik1273

    2 жыл бұрын

    @@FlowHighPerformance1 thanks man ❤️

  • @MaoriNinja
    @MaoriNinja9 ай бұрын

    Great practical application of an academic skillset. Well researched and delivered well. Thanks

  • @FlowHighPerformance1

    @FlowHighPerformance1

    9 ай бұрын

    No problem 👍

  • @Hangingoutguy
    @Hangingoutguy Жыл бұрын

    Loved the video, but really made me wince when you called Myofibrilar hypertrophy a phenomenon. It's pretty well understood

  • @FlowHighPerformance1

    @FlowHighPerformance1

    Жыл бұрын

    Yes, myofibrillar hypertrophy is very well-established. I'm not sure how calling it a 'phenomenon' indicates that it is perceived as something that isn't well-established? However, sarcoplasmic hypertrophy and hyperplasia are not entirely well-understood as of yet 👍

  • @Jafmanz
    @Jafmanz2 жыл бұрын

    Neurological adaptations typically last 8-12 weeks. Something left out of the video (I understand why it is kept simple) is that strength training greatly improves tendon strength at a rate that matches the developing musculature. This prevents injury long term... at some point you have to increase the intensity to make gains (unless of course anyone here thinks that 100 reps is the best way to increase hypertrophy. eventually the weight lifted will be substantial and if the tendons are not suitably strengthened then SNAP!!!!!!!!!! You have all seen in happen and now you know why...

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    Exactly right, eventually you will have to increase load, but it is not the immediate goal 👍

  • @emilpindur9400

    @emilpindur9400

    Жыл бұрын

    I thought muscles can get a lot stronger within days, or at the most, a coupel of weeks, but tendons and ligaments can take up to 2 months to start thickening in parallel with the muscles, which is why a lot of people can get a tendon or ligament strain in those first two months if they switch to or start a strength program...

  • @Jafmanz

    @Jafmanz

    Жыл бұрын

    @@emilpindur9400 I started a strength programme 14 months ago. I know have a solid foundation with which to body build.

  • @kylechilders9422
    @kylechilders9422 Жыл бұрын

    This is definitely something I have been working on when before I stopped working out I was 165 cut with small arms but I could lift 500 on the bench buy I could never get my arms any bigger but I had the strength. Now since I started working out again I've noticed my arms are getting bigger this time

  • @Marcel-tk3bi

    @Marcel-tk3bi

    Жыл бұрын

    You benched 500 while being 165?

  • @kylechilders9422

    @kylechilders9422

    Жыл бұрын

    @@Marcel-tk3bi yes it took 1.5 years yo get there but how I did it was working out 7 days a week I did navy seal test for push-ups sit ups and pull-ups and running plus I didn't have a gym so I used what I had and I got my dad that worked at a lumber yard so I got so free logs to help me work out plus I used to squat with my moms car to but that's just cuz I didn't have the gym equipment

  • @kylechilders9422

    @kylechilders9422

    Жыл бұрын

    And I don't mean picking up the whole car haha just letting the front with the engine but I suggest if you do that start lifting from the back of the car and the logs I had at that time was 200 300 400 and a 500 when I got to that Weight

  • @wcc4269

    @wcc4269

    Жыл бұрын

    CAP

  • @kylechilders9422

    @kylechilders9422

    Жыл бұрын

    @@wcc4269 it's OK I have no problem if you don't believe it bro

  • @shantanusonawale2868
    @shantanusonawale28682 жыл бұрын

    Just what I needed

  • @myrical4147
    @myrical4147 Жыл бұрын

    Usually a solid 12-15 till like 2-3 RIR for isolation and 8-10 for compound 1-2 RIR works for me.

  • @salmanhany6250
    @salmanhany62502 жыл бұрын

    questions, does hypertrophy and increasing muscle mass have some additional strength? or is it just ballon like? so hypertrophy is consistency and stress while strength is like 6 reps with very heavy weights with fatigue

  • @FlowHighPerformance1

    @FlowHighPerformance1

    2 жыл бұрын

    Yes, hypertrophy will contribute to long term strength gains 👍

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