You produce amazing informative content on the subject at hand. I have learned a lot and will recommend your video to others. Your fan and subscriber from Sydney, Australia
I think this is one of the big reasons trainees should focus on their own progress instead of comparing themselves to others and trying to be better than others .
Best episode yet, resonates with my 20 year experience. If there are studies on 'selective targeting' is another element I've discovered is very important. It's how I determine optimum volume per body part as fast as possible...
depends what you mean by 'selective targeting'. I havent seen any research on it, but altering technique can help to bias specific muscles during an exercise 👍
Awesome Content man! I remember subscribing to you around the few thousand follower range. I am very happy to see that your work gets appreciated by many nowadays. I like the way you interpret the current data that we have and give people guidelines how to implement the information into their training. Funny side note, modern science suggests what most long-term fitness enthuasiast always knew and that is to listen to their own body.
Hello there! I would LOVE an episode where you discuss what has best worked for YOU throughout your lifting adventures! I want to see that talking head of yours. Thanks and have a nice day!
I know this is just an anecdotal note. But in my case, I have been a regular lifter for ~10y. (With the ocasional surgery and 3 months recovery or the 45 days trip to another country, or week with fever, got the point) And experienced very mediocre results, to the tune of when I told I work out people asked when I started and I shoukd keep going expecting I was in my initial months. After I decided to take lifting a bit more serious and go with a *very* hight volume (52 sets/w), very heavy (4-5 reps) and low effort (targeting rpe 8-9, that for such low reps is 20%-50% short of failure). I am now seeing great results and put a significant amount of muscle in just 2 years (way more than in the previous 10y).
@@Emotionlessxartist 4-5 reps/set @ RPE 8-9 is high weight low effort, compared to what I used to do: 12 reps/set @ RPE 11-12 (using advanced post failure techniques such as rest pause or partial ROM) this is low weight and high effort
Amazing vid bro finally someone talks about this, everybody always say train optimally and give general exercises/rep ranges/sets per week That supposed to work for everyone Its need to be said way more best way to know something is to experiment yourself
I heard someone say experienced lifters respond well to what feels good for them. Once you free your mind from "common knowledge" and start experimenting you should get there. I find myself unable to really measure and compare different things, but after all, enjoying what I'm doing is worth more than a kg of muscle more or less.
I can attest to this. The general guidelines are a starting point, and trainees should individualise from there. The more experience you have, the better you will be able to determine what works well for you 👍
I don't understand how these studies managed to determine that variation in muscle growth was due to an inherent variation of responsiveness in participants. How did they rule out diet, sleep, training intensity etc?
yes, these factors certainly could have had an influence. However, I don't these external variables can explain the substantial variability in muscle growth 🤔
@@FlowHighPerformance1 Logically speaking its likely that the people that are "non responders" simply slept less and ate less than maintenance, while the people who gained tons of muscle would have simply eaten more, slept well and trained hard
Very possible. But again, I don't think that sleep and a surplus can fully account for the HUGE variability we see. But maybe the variability is lower than what was presented in this video. Also, many studies control diet to some extent to minimise its influence on outcomes 🤔
Good vid as always.👍 ------------------------------------ My arms were my most lagging parts, I could not get them to grow (figure of speech) but they are the least genetically ''gifted'' part I had/have. I am a life time natural, to the extend that I do not use creatine and/or protein powder, just ''real food'', however I do take multi vit/min, omega3, D, 2 days a week. Anyways I just broke the 18 inch mark, at 18.228 inches / 46.3 cm (measurements taken the day after arm training about 30 hours after) and am in a growth spurt with my arms. What I do is two days push, 1 day legs, two days pull, sunday as a rest day and wednesday fixed expalined below, in cycles. Wednesday a fixed Leg, Chest (for chest I only do 3-4 sets a week, unlike arms they are gifted), Forearms and Sunday been a fixed rest day. The two consecutive push and two consecutive pull days are cycled between monday, tuesday, thursday, friday, saturday. So each push day gets 1.25 times freequecy per week and each pull day gets 1.25 times frequency per week too. And I take an additional rest day once every two, three or four weeks basically when needed and carry on from where I left in the programme. Although I have biceps on both pull days, one of the pull days has back vertical pull while the other has horizontal pull. And one of the triceps is long head specific, while the other triceps day is lateral and medium head specific. One of the biceps day is supination focused, while the other biceps day is only hammer and pronated grip curl only. I do one set per biceps exercise, for example on the hammer and pronation grip day, I do a hammer grip drag curl, pinwheel hammer curl, incline bench hammer curl, one set of each, and 3 other reverse (pronation grip) curls at different angles. Same with the pronation grip biceps day, again each angle is done with a one set, supinated grip drag curl, barbell supinated grip curl, incline dumbell curl, all one set like said. Because the triceps are a larger muscle group a single set per angle/movement doesn't cut it for me, so they are multiple sets per exercise, but I do do some with a single set as finishers on each day version. I know this was all too long and perhaps made no sense, but I am very happy to have broken past the 18 inch mark and really do not see it too difficult to get a bit beyond that considering that I have learnt ''what to do for me''. So thinking outside the box is sometimes beneficial, but we are all different. But I highly think more research needs to be done on consecutive training methods, especially with people needing higher volumes, so training the same muscle two days consecutively in cycles my reduce the needed volume to break the required ''threshold'' for hypertrophy, yes I am assuming do to anecdotal experience, but so far it's working. Thank you for reading if you have done so, best wishes.
@@FlowHighPerformance1 Yeah, others reading shouldn't just interpret this 'experience' as merely a ways to get more volume, rather count the first day as fatiguing the muscle and the follow up day getting more muscle damage, back to back, this way needing less volume AND having enough rest days in between any two arm days to both repair and overcompensate.
Interesting approach but i think it wouldnt work for me. Im on a upper/lower body split and i go full power on every exercise. That way i am literally done after 5-6 exercises per day. Imagening to train any of my muscles on 2 consecutive days is a horror. I feel how my muscle reenergize and overcompensate after 2 days of rest for each muscle group. So i am doing upper, lower, cardio, upper.. etc. Until i need a 2-3 days break. And then i repeat. I think not only volume is important but the way we do the exercise. I fully focus on movemennt and contraction but also eccentrics. Push the weight and dont stagnate and be comfortable. Thats my approach and it works just fine :) Your plan seems to work for you so keep it up!
I feel bad for some of those people in that study. I kind of think if you're not at least Avg. You're probably not going to have a long lifting career and will likely be doing some other activity. When making exercise selections in a full-body workout, do you typically do Bench session 1 and then change to a different chest exercise session 2, example Fly ?
Yes, I think those who have average/above-average genetics are more likely to continue lifting over time. Those who don't respond well, may find other exercise they enjoy more. Yes, I would recommend selecting a different exercise for the second session. This video may help you th-cam.com/video/4-m-MpTqgZQ/w-d-xo.html
@@FlowHighPerformance1 thanks for link 👍 . I feel like it would be a fun experiment to train each leg differently to see if the outcome is different. One maybe surprised if variables changed...volume,frequency, failure...etc... only downside is I may have one leg bigger then other 😆.
Many studies have subjects perform different training for each limb. This is a very high-quality form of research as it controls for sleep, stress, nutrition etc. 👍
I'm really confused with mechanical tension, many trainers say go for close bench press for triceps because you can lift more weight, still triceps in this workout is not involved as cable push down, same for biceps they say go with chin ups.. I have seen your videos on biceps and triceps and I can see that curls is more effective for biceps so what about "you need to lift more wieght" does it makes sense
Good question. I think the term 'mechanical tension' is often used in the wrong way to mean 'lifting more weight'. Rather, I think of mechanical tension as relative tension on the target muscle. I may make a video on this topic in the near future 👍
@@FlowHighPerformance1 honestly can't believe 1. How good your content is 2. How responsive you are. Don't need to tell you to keep it up but I'm subbed and will like any video you make moving forward. Things that took me a year plus to figure out you explain in a 20 min video. Thanks for everything!
Hey I want to do every kind of training So can My make a mesocyle like this 1st week hypertrophy 2nd week strength 3rd week endurance 4th week explosiveness 5th week skills Will this benefit me ? I know this will not give me optimal gains My gains will be slow but I will be getting gains in every kind of training I am doing I am right or am I not ?
If a trainee is successfully progressive overloading while cutting(approx 15%BF And weight going down), when entering back into a maintenance phase, do you think a trainee(me) can expect faster hypertrophy?
Now that was a really good video, thanks! We're not all the same and it's not suitable for everyone, for example, to train a muscle group 2 times a week?!
this isn’t on topic with the video, but I’ve been wondering about sets/muscle/week. for example, let’s say I’m doing an upper/lower split and train upper 2x a week and lower 2x a week. would doing 10 sets a workout lead to the desired upper limit of 20 sets per muscle group a week? or should I do more sets per muscle group (chest, back, etc. individually?), rather than counting those sets for upper (all upper muscles as whole?)
@@FlowHighPerformance1 gotcha. currently I’ve been doing 4 total weekly sets per muscle group (2 sets a workout for each muscle group). how many sets per muscle group should I aim for per week? 10-20??
i think i might respond better to low volume, but i'm not sure as i did low volume in my 1st year of training. So far high volume hasn't really done much i feel for hypertrophy in terms of weight, but i do look bigger
@@FlowHighPerformance1 Ok, but how come since i have upped the volume. I am not growing? or staying at the same weight. I train very close to failure.I'm very disapointed. I'm at the same weight as last year, and i ate well and slept well. I don't think my body recovered properly. I'm a fast explosive type person. What should i do?
@@coachingconfidant2785 You can try reducing volume and see what happens. Also, changes in bodyweight (or lack of) are not exact indicators of muscle growth. You could have built muscle and reduced body fat at the same weight 👍
I don't seem to quite be in the genetic freak category, but I seem to naturally have fairly decent muscle mass with relatively little training so it wouldn't be surprising if I am a little more responsive to strength training than average.
Gotta remember that MOST people who go to the gym don't train 100% correctly and for sure most people don't train hard enough and then you include a shit sleep schedule and a shit diet and you may get some gains especially if you are a noob but you're definitely leaving gains on the table. Just in 3 months of dialing in my diet and sleep and training I'm already seeing changes ans muscle growth with minimal fat gain.
You produce amazing informative content on the subject at hand. I have learned a lot and will recommend your video to others.
Your fan and subscriber from Sydney, Australia
Cheers, glad to hear it 👍
I think this is one of the big reasons trainees should focus on their own progress instead of comparing themselves to others and trying to be better than others .
Exactly right 👍
Some people use competition as their fuel, it is not a bad thing as long as they are doing the things right
THIS!
Best episode yet, resonates with my 20 year experience. If there are studies on 'selective targeting' is another element I've discovered is very important. It's how I determine optimum volume per body part as fast as possible...
depends what you mean by 'selective targeting'. I havent seen any research on it, but altering technique can help to bias specific muscles during an exercise 👍
underrated channel. Really good infographics and voice over
cheers 👍
Awesome Content man! I remember subscribing to you around the few thousand follower range. I am very happy to see that your work gets appreciated by many nowadays. I like the way you interpret the current data that we have and give people guidelines how to implement the information into their training. Funny side note, modern science suggests what most long-term fitness enthuasiast always knew and that is to listen to their own body.
Glad to see support from a long-term subscriber! Yes, much of the current evidence supports what was being practiced by lifters from decades ago 💪
Hello there! I would LOVE an episode where you discuss what has best worked for YOU throughout your lifting adventures! I want to see that talking head of yours. Thanks and have a nice day!
Thanks for the suggestion. I may do something like this at some point 👍
I know this is just an anecdotal note. But in my case, I have been a regular lifter for ~10y. (With the ocasional surgery and 3 months recovery or the 45 days trip to another country, or week with fever, got the point) And experienced very mediocre results, to the tune of when I told I work out people asked when I started and I shoukd keep going expecting I was in my initial months. After I decided to take lifting a bit more serious and go with a *very* hight volume (52 sets/w), very heavy (4-5 reps) and low effort (targeting rpe 8-9, that for such low reps is 20%-50% short of failure). I am now seeing great results and put a significant amount of muscle in just 2 years (way more than in the previous 10y).
52 sets per week for all muscle groups? Or 52 for each one (like 52 per week for chest)
I have also seen good results from increasing volume - even after more than 10 years of consistent training 👍
Yes, 52 per muscle group. But low effort and hight weight. Otherwise it is not possible to recover.
@@MrDjoppio low weight or high?
@@Emotionlessxartist 4-5 reps/set @ RPE 8-9 is high weight low effort, compared to what I used to do: 12 reps/set @ RPE 11-12 (using advanced post failure techniques such as rest pause or partial ROM) this is low weight and high effort
Still hope for evaluations regarding individual responses to proximity to failure.
havent come across any research on individual variability regarding proximity to failure, but will definitely be on the lookout 👀
@@FlowHighPerformance1 There is non, as far as I know. But I really hope some research will come to be.
Amazing vid bro finally someone talks about this, everybody always say train optimally and give general exercises/rep ranges/sets per week
That supposed to work for everyone Its need to be said way more best way to know something is to experiment yourself
Exactly right 👍
I heard someone say experienced lifters respond well to what feels good for them. Once you free your mind from "common knowledge" and start experimenting you should get there. I find myself unable to really measure and compare different things, but after all, enjoying what I'm doing is worth more than a kg of muscle more or less.
I can attest to this. The general guidelines are a starting point, and trainees should individualise from there. The more experience you have, the better you will be able to determine what works well for you 👍
I don't understand how these studies managed to determine that variation in muscle growth was due to an inherent variation of responsiveness in participants. How did they rule out diet, sleep, training intensity etc?
yes, these factors certainly could have had an influence. However, I don't these external variables can explain the substantial variability in muscle growth 🤔
@@FlowHighPerformance1 Logically speaking its likely that the people that are "non responders" simply slept less and ate less than maintenance, while the people who gained tons of muscle would have simply eaten more, slept well and trained hard
Very possible. But again, I don't think that sleep and a surplus can fully account for the HUGE variability we see. But maybe the variability is lower than what was presented in this video. Also, many studies control diet to some extent to minimise its influence on outcomes 🤔
8:39 I wonder if any point you’ll be able to just take a test to tell you what’s the absolute best for you for every single muscle
well, you can get a full-body MRI to determine muscle insertions and attachment sites. But this still doesnt tell you how to train
Good vid as always.👍
------------------------------------
My arms were my most lagging parts, I could not get them to grow (figure of speech) but they are the least genetically ''gifted'' part I had/have. I am a life time natural, to the extend that I do not use creatine and/or protein powder, just ''real food'', however I do take multi vit/min, omega3, D, 2 days a week.
Anyways I just broke the 18 inch mark, at 18.228 inches / 46.3 cm (measurements taken the day after arm training about 30 hours after) and am in a growth spurt with my arms.
What I do is two days push, 1 day legs, two days pull, sunday as a rest day and wednesday fixed expalined below, in cycles.
Wednesday a fixed Leg, Chest (for chest I only do 3-4 sets a week, unlike arms they are gifted), Forearms
and Sunday been a fixed rest day.
The two consecutive push and two consecutive pull days are cycled between monday, tuesday, thursday, friday, saturday.
So each push day gets 1.25 times freequecy per week and each pull day gets 1.25 times frequency per week too. And I take an additional rest day once every two, three or four weeks basically when needed and carry on from where I left in the programme.
Although I have biceps on both pull days, one of the pull days has back vertical pull while the other has horizontal pull.
And one of the triceps is long head specific, while the other triceps day is lateral and medium head specific.
One of the biceps day is supination focused, while the other biceps day is only hammer and pronated grip curl only.
I do one set per biceps exercise, for example on the hammer and pronation grip day, I do a hammer grip drag curl, pinwheel hammer curl, incline bench hammer curl, one set of each, and 3 other reverse (pronation grip) curls at different angles.
Same with the pronation grip biceps day, again each angle is done with a one set, supinated grip drag curl, barbell supinated grip curl, incline dumbell curl, all one set like said.
Because the triceps are a larger muscle group a single set per angle/movement doesn't cut it for me, so they are multiple sets per exercise, but I do do some with a single set as finishers on each day version.
I know this was all too long and perhaps made no sense, but I am very happy to have broken past the 18 inch mark and really do not see it too difficult to get a bit beyond that considering that I have learnt ''what to do for me''.
So thinking outside the box is sometimes beneficial, but we are all different.
But I highly think more research needs to be done on consecutive training methods, especially with people needing higher volumes, so training the same muscle two days consecutively in cycles my reduce the needed volume to break the required ''threshold'' for hypertrophy, yes I am assuming do to anecdotal experience, but so far it's working.
Thank you for reading if you have done so, best wishes.
Thanks for sharing. I too have seen good results from training arms on back-to-back days in order to accumulate higher volumes 👍
@@FlowHighPerformance1 Yeah, others reading shouldn't just interpret this 'experience' as merely a ways to get more volume, rather count the first day as fatiguing the muscle and the follow up day getting more muscle damage, back to back, this way needing less volume AND having enough rest days in between any two arm days to both repair and overcompensate.
Interesting approach but i think it wouldnt work for me. Im on a upper/lower body split and i go full power on every exercise. That way i am literally done after 5-6 exercises per day. Imagening to train any of my muscles on 2 consecutive days is a horror. I feel how my muscle reenergize and overcompensate after 2 days of rest for each muscle group. So i am doing upper, lower, cardio, upper.. etc. Until i need a 2-3 days break. And then i repeat. I think not only volume is important but the way we do the exercise. I fully focus on movemennt and contraction but also eccentrics. Push the weight and dont stagnate and be comfortable. Thats my approach and it works just fine :)
Your plan seems to work for you so keep it up!
The best program for you is one you will actually do consistently over time.
Moral of the story: fxxx around and find out
Pretty much 😂
I feel bad for some of those people in that study.
I kind of think if you're not at least Avg. You're probably not going to have a long lifting career and will likely be doing some other activity.
When making exercise selections in a full-body workout, do you typically do Bench session 1 and then change to a different chest exercise session 2, example Fly ?
Yes, I think those who have average/above-average genetics are more likely to continue lifting over time. Those who don't respond well, may find other exercise they enjoy more.
Yes, I would recommend selecting a different exercise for the second session. This video may help you th-cam.com/video/4-m-MpTqgZQ/w-d-xo.html
@@FlowHighPerformance1 thanks for link 👍 .
I feel like it would be a fun experiment to train each leg differently to see if the outcome is different. One maybe surprised if variables changed...volume,frequency, failure...etc... only downside is I may have one leg bigger then other 😆.
Many studies have subjects perform different training for each limb. This is a very high-quality form of research as it controls for sleep, stress, nutrition etc. 👍
I'm really confused with mechanical tension, many trainers say go for close bench press for triceps because you can lift more weight, still triceps in this workout is not involved as cable push down, same for biceps they say go with chin ups.. I have seen your videos on biceps and triceps and I can see that curls is more effective for biceps so what about "you need to lift more wieght" does it makes sense
Good question. I think the term 'mechanical tension' is often used in the wrong way to mean 'lifting more weight'. Rather, I think of mechanical tension as relative tension on the target muscle. I may make a video on this topic in the near future 👍
lift more weight is bs isolations are equally as effective or in alot of cases even more effective at target muscles
Great topic idea
Cheers 👍
Would there be any chance to cover concurrent training in the future? How much lifting and endurance in a week to maximise both systems?
I definitely plan on making more videos on this topic. But for now, here is a video that might help th-cam.com/video/cM-IRDdc_NM/w-d-xo.html
@@FlowHighPerformance1 honestly can't believe 1. How good your content is 2. How responsive you are. Don't need to tell you to keep it up but I'm subbed and will like any video you make moving forward. Things that took me a year plus to figure out you explain in a 20 min video. Thanks for everything!
Cheers, glad you enjoy the content 👍
Hey I want to do every kind of training
So can My make a mesocyle like this
1st week hypertrophy
2nd week strength
3rd week endurance
4th week explosiveness
5th week skills
Will this benefit me ?
I know this will not give me optimal gains
My gains will be slow but I will be getting gains in every kind of training I am doing
I am right or am I not ?
I suggests using a vertical integration model. This video should help th-cam.com/video/B0jHsZqZ1Uc/w-d-xo.html
If a trainee is successfully progressive overloading while cutting(approx 15%BF And weight going down), when entering back into a maintenance phase, do you think a trainee(me) can expect faster hypertrophy?
Yes, I'd assume a slightly faster rate of muscle growth during the maintenance phase 👍
bulking and cutting cycle is better than staying on maintenance unless you dont wanna get any big(muscle mass)
@@aditya8218 yes I know, I’ll go maintenance for a few months into bulking
My dad didn't love me as a child. Can I still make gains?
Yes
@@FlowHighPerformance1 lmaoo
Now that was a really good video, thanks!
We're not all the same and it's not suitable for everyone, for example, to train a muscle group 2 times a week?!
Cheers! Yes, training will look different for everyone 👍
this isn’t on topic with the video, but I’ve been wondering about sets/muscle/week. for example, let’s say I’m doing an upper/lower split and train upper 2x a week and lower 2x a week. would doing 10 sets a workout lead to the desired upper limit of 20 sets per muscle group a week? or should I do more sets per muscle group (chest, back, etc. individually?), rather than counting those sets for upper (all upper muscles as whole?)
I would count sets for each individual muscle group (chest, back, biceps, triceps etc.) rather that upper body as a whole 👍
@@FlowHighPerformance1 gotcha. currently I’ve been doing 4 total weekly sets per muscle group (2 sets a workout for each muscle group). how many sets per muscle group should I aim for per week? 10-20??
Yes, 10-20 is a good starting point. Then adjust based on how you respond/recover 👍
i think i might respond better to low volume, but i'm not sure as i did low volume in my 1st year of training. So far high volume hasn't really done much i feel for hypertrophy in terms of weight, but i do look bigger
Yes, volume will have a bigger influence on muscle growth than strength 👍
@@FlowHighPerformance1 Ok, but how come since i have upped the volume. I am not growing? or staying at the same weight. I train very close to failure.I'm very disapointed. I'm at the same weight as last year, and i ate well and slept well. I don't think my body recovered properly. I'm a fast explosive type person. What should i do?
@@coachingconfidant2785 You can try reducing volume and see what happens. Also, changes in bodyweight (or lack of) are not exact indicators of muscle growth. You could have built muscle and reduced body fat at the same weight 👍
I find my quads don't grow, prob because I'm tall and they are large muscles
You could try allocating more volume to stubborn muscle groups - which in your case is the quads
@FlowHighPerformance1 sorry more volume? Does that mean more seys and reps please?
I don't seem to quite be in the genetic freak category, but I seem to naturally have fairly decent muscle mass with relatively little training so it wouldn't be surprising if I am a little more responsive to strength training than average.
Yes, it sounds like you are a high responder 👍
2023 Jan 19
Gotta remember that MOST people who go to the gym don't train 100% correctly and for sure most people don't train hard enough and then you include a shit sleep schedule and a shit diet and you may get some gains especially if you are a noob but you're definitely leaving gains on the table. Just in 3 months of dialing in my diet and sleep and training I'm already seeing changes ans muscle growth with minimal fat gain.
Definitely important to ensure you are training with enough effort, and taking care of factors outside of the gym too 👍
#FitGBRU
time to take tren
😂