I am so happy I found your channel. Your videos are extremely helpful, and they are answering questions that I have never been able to find answers too. Thank you!!
im seriously so happy i found your channel, your videos are how every fitness video should be you’re also severely underrated, you honestly deserve at least a million subs
As a Personal Training Studio owner I just wanted to say I’m really enjoying your content! Breaking down complex subjects into bite size, easy to understand videos 👌👏
problem with same exercises is inujury prone it gets more you stick with same program! I like reasonable sets with variety of exercises like If PULL UPS are there then INVERTED ROWS are there too and same with Overhead tricep extension and Tricep kickback/push down
I think doing 2 variables is enough for each muscle group. I do -pull-ups, chin-ups -push ups/ dips -split squats/pistol squats -leg raises/sit ups 2-3 sets of each
Yes, this is definitely sufficient to build significant muscle mass. Although some more complex muscle groups may benefit from 3+ exercise variants - such as the back 👍
For me hands down after testing its more exercices fewer sets. 100% of the time. Maybe if volume aint enough add an amrap rest pause style for the 3rd set of the main lift but thats it. Im a huge convert of higher exercise selection. Added bonus is that with lower sets per exercice your need to rotate lifts due to plateaus or having it become stale is less likely and you can milk it for waaaaay fucking longer
Keep note i dont periodize RIR (yet, maybe when I plateau ill consider it) its either 0 RIR Or 1 RIR By insctinct. Keep in mind this is best gauged the lower the rep count (within reason) and obviously an all out grinder should be avoided for squats and bench for safety reasons
i think thats study just shows that progressive overload is harder when switching excercise every week because you need to figure out how much you can do for the excercise each time
Perfect content 👌 Can give me advice about quad muscle I train them twice a week 3-4 exercises per session. I use google sheets by tracking volume and loads for every single workout and that's really effective way to track the improvement of the body
Random question - I was very ill for about a week now and was eating VERY LITTLE food everyday (couldn't swallow without tremendous pain), and stopped working out . Before this happened I was lean bulking for 2900 kcals./day. Now that I'm better and will start working out again, should I resume my hypercaloric diet with 2900kcals. again or should I account for some downregulation of metabolism and eat less than 2900 kcals.? Thanks for the content, we're very lucky to have you in the community man. :)
thanks for the vid. I usually perform less exercises with more sets, but after I work out the muscle groups im targetting, i dont feel any soreness, does this mean im not training hard enough?
@@FlowHighPerformance1 , it’s done me well, in later years l did remove some of the exercises like up right rows and behind neck presses, that were shown to cause injury, l did end up with a distil bicep tear, unrelated to weight lifting so l never got back to the numbers of my youth but I look pretty good for 55, lol. I started around age 15, by 23 l was doing barbell curls with 155. The vintage charts are still on line on other sites, York l believe.
@@FlowHighPerformance1 , l only started looking to TH-cam for advice in the last few years, unfortunately those l was following are all passing, Leroy Colbert, Ric drasin etc your site is way up there for advice!
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Literally just been debating this with myself these past couple of days. Amazing video love your work
Glad it was helpful 👍
I am so happy I found your channel. Your videos are extremely helpful, and they are answering questions that I have never been able to find answers too. Thank you!!
Cheers, glad you find the content helpful 👍
A possible advantage of having more variation is the decreased risk of overuse injuries.
true, good point 👍
im seriously so happy i found your channel, your videos are how every fitness video should be
you’re also severely underrated, you honestly deserve at least a million subs
glad you find the content helpful 👍
As a Personal Training Studio owner I just wanted to say I’m really enjoying your content! Breaking down complex subjects into bite size, easy to understand videos 👌👏
Cheers, glad to hear the content is helpful 👍
problem with same exercises is inujury prone it gets more you stick with same program! I like reasonable sets with variety of exercises like If PULL UPS are there then INVERTED ROWS are there too and same with Overhead tricep extension and Tricep kickback/push down
good point 👍
As always a gem of a video, your channel is very underrated, more success to you. 👍
Glad to hear it 👍
This chanel is the best 💪💪💪
Glad to hear it 👍
I think doing 2 variables is enough for each muscle group. I do
-pull-ups, chin-ups
-push ups/ dips
-split squats/pistol squats
-leg raises/sit ups
2-3 sets of each
Yes, this is definitely sufficient to build significant muscle mass. Although some more complex muscle groups may benefit from 3+ exercise variants - such as the back 👍
Damn, this channel is seriously underrated. 🔥👌🏻
Glad you like the content 👍
Keep up the great work slowly becoming my favourite TH-cam channel and believe me I have watched and seen many channels
Glad to hear it 👍
For me hands down after testing its more exercices fewer sets. 100% of the time. Maybe if volume aint enough add an amrap rest pause style for the 3rd set of the main lift but thats it. Im a huge convert of higher exercise selection. Added bonus is that with lower sets per exercice your need to rotate lifts due to plateaus or having it become stale is less likely and you can milk it for waaaaay fucking longer
Keep note i dont periodize RIR (yet, maybe when I plateau ill consider it) its either 0 RIR Or 1 RIR By insctinct. Keep in mind this is best gauged the lower the rep count (within reason) and obviously an all out grinder should be avoided for squats and bench for safety reasons
Sir, please make a video or series on the basics of the Marathon training program and periodization of the training. Thanks from India🙏
I have no experience with marathon training 👍
SOLID GOLD INFORMATION...as usual
Glad to hear it 👍
i think thats study just shows that progressive overload is harder when switching excercise every week because you need to figure out how much you can do for the excercise each time
Yes, I think so too
Perfect content 👌
Can give me advice about quad muscle I train them twice a week 3-4 exercises per session.
I use google sheets by tracking volume and loads for every single workout and that's really effective way to track the improvement of the body
Sounds like a solid routine to me 👍
Excellent video
Cheers 👍
You are awesome pete
The mistake I made was doing lots of sets and lots of exercises. It's better to do few exercises but many sets. Low reps
Random question - I was very ill for about a week now and was eating VERY LITTLE food everyday (couldn't swallow without tremendous pain), and stopped working out . Before this happened I was lean bulking for 2900 kcals./day. Now that I'm better and will start working out again, should I resume my hypercaloric diet with 2900kcals. again or should I account for some downregulation of metabolism and eat less than 2900 kcals.? Thanks for the content, we're very lucky to have you in the community man. :)
I would get straight back to 2900 cals 👍
thanks for the vid. I usually perform less exercises with more sets, but after I work out the muscle groups im targetting, i dont feel any soreness, does this mean im not training hard enough?
Total weekly volume is more important to consider to assess your training stimulus. Soreness can be used as a general indicator in the short term 👍
I have been doing the same 3 day full body workout for 40 years, lol, the charts came with my first barbell set, and it’s all I’ve ever used, lol.
Wow, that is impressive! Have you seen good results following that protocol?
@@FlowHighPerformance1 , it’s done me well, in later years l did remove some of the exercises like up right rows and behind neck presses, that were shown to cause injury, l did end up with a distil bicep tear, unrelated to weight lifting so l never got back to the numbers of my youth but I look pretty good for 55, lol. I started around age 15, by 23 l was doing barbell curls with 155. The vintage charts are still on line on other sites, York l believe.
Great longevity. I hope to be training consistently for 40 years too 💪
@@FlowHighPerformance1 , l only started looking to TH-cam for advice in the last few years, unfortunately those l was following are all passing, Leroy Colbert, Ric drasin etc your site is way up there for advice!
Yes, this channel will be around for as long as I can think into the future 💪
Fuck being the person who had to do 45sets of quads a week 😂
😂
I like to do a wider variety of exercises to keep things fresh and interesting. Easier time being consistent for me
Nice, makes sense 👍
You need to critique the quality of studies you reference. You will see that some outcome measures are a poor measure of growth.
Which study specifically, and why?