Complete Hypertrophy Programming & Periodization | How to Create a Hypertrophy Training Program

[@homeslice6919]

I usually don't comment on videos but I have to say, your channel has some of the most clearly communicated and laid information of weightlifting I have ever come across. The information is of such high quality, thank you so much for putting this out there for us!

[@FlowHighPerformance1]

no problem, glad you find it useful 👍

[@_Sujit_Mohanty]

💯

[@vickykoumourtzi6319]

You are amazing! You just explaining everything so clear.

[@FlowHighPerformance1]

Glad to hear it 👍

[@HUNK301]

I always come back to watch your amazing work! What if you talked about DUP? How/when to use it, how much variability can there be in the selected main exercises and how to progress

[@FlowHighPerformance1]

Glad you like the content. I think DUP can have multiple meanings, rather than being a specific training style itself. It can certainly be incorporated into a program if it abides by the principles of training. I may make a video about it at some point 👍

[@miketsak2104]

Very informative very clear description. Thanks!!!!!!!

[@FlowHighPerformance1]

Glad it was helpful 👍

[@JA-uy6vp]

Wonderful video ¡¡¡ Congratulations¡¡¡

[@davetravis5399]

I really enjoy your videos. Please please lower the background music or remove it all together. I can't concentrate on your content fully. And it's your voice that is the most powerful aspect. Thank you so much.

[@FlowHighPerformance1]

thanks for the advice. I have definitely lowered the background music in more recent videos 👍

[@matthewhassell]

Class mate, Thanks for the info

[@FlowHighPerformance1]

No problem 👍

[@oxxzkkr]

Excellent video! Is gold for me. I just have a few questions, I'm new to this ... At minute 8:15, was the 30-40% volume reduction done to the number of total sets per muscle group per week or to the number of sets of each exercise per week? Example: 16 series of chest in weeks 2, 3 and 4 reduced to 40% are 10 series, which does not fit with the 12 series of week 1 for chest. Or is that 40% applied to the 4 sets of bench press in weeks 2, 3 and 4 to give approximately 3 sets for week 1? In fact, another question is why the reduction is 30-40% if it was mentioned before that it should be 50-70%? I'm confused. At minute 8:49, how can we adjust the rep range in case we don't progress in the rep performance? I do not get it. Because I understand that the way to progress is by increasing the repetitions done as we advance. Also what would it be like to change the RIR? Thank you very much!

[@FlowHighPerformance1]

Good questions. The volume reduction doesnt need to be strictly 40%, it is just a rough guide. you want to perform 50-70% volume of the regular volume which is equivalent to a 30-50% reduction in volume. Once again, it doesnt need to be a strict percentage decrease, it just needs to be lower than the volume of the other weeks to allow fatigue to reduce. If rep performance doesnt improve, then you can experiment with the variables mentioned at the end of the video. You can either reduce volume, increase volume, or change exercises based on your response to the training program. you dont have to force reps to increase each week, they should naturally improve as a result of effective training. Hopefully this helps 💪

[@oxxzkkr]

@@FlowHighPerformance1 Thank you so much! I really appreciate it, man. I think i'll buy your hypertrophy template

[@FlowHighPerformance1]

No problem, glad you find the content useful 👍

[@DEM_Music50]

Loving Watch your video's i'm learn a lot from that

[@FlowHighPerformance1]

Glad to hear it 👍

[@lah189]

Excellent!

[@determ4675]

Thanks bro, that's quality knowledge

[@FlowHighPerformance1]

No problem 👍

[@eliotelkhally5987]

Valuable information ! thank you

[@FlowHighPerformance1]

Glad it was helpful 👍

[@alexspatari2484]

Very useful👍👍. Do it for boxing, please 🙏💪👊

[@FlowHighPerformance1]

Maybe at some point 👍

[@karth9121]

@@FlowHighPerformance1 PLEASE PLEASE😩😭🙏

[@ronmichelson1131]

Heya- Thanks for your very clear and valuable hypertrophy programming information. I'm glad you follow the same techniques and philosophies and Dr. Brad Schoenfeld one of my go-to information sources, much as you have now become. Question...what is a Direct Set? Thanks again and I'll be watching you!

[@FlowHighPerformance1]

No problem. This video should explain what direct sets are kzbin.info/www/bejne/mZKzlJWFr6asaNU

[@ronmichelson1131]

@@FlowHighPerformance1 Thanks man!

[@FlowHighPerformance1]

No problem 👍

[@IsaacWhispers]

Also regarding hypertrophy, I had a question in exercise variety. I had a question in exercise variety. For example, in my chest, I have things set up for 18 sets of vol per week for my chest. Does it matter how I break it up? Would it be more effective to do something such as 5 sets bench press followed by 4 sets incline bench press? Or would it be better to do 3 sets of barbell press, 3 sets of incline bench press, and 3 sets of chest flys?

[@FlowHighPerformance1]

Depends on the muscle group. This video should help kzbin.info/www/bejne/al7QXoCmidaakLM

[@adonkiller166]

it helps a lot you teach well

[@FlowHighPerformance1]

Glad you find it useful 👍

[@grantymataira]

Excellent content mate 👌

[@FlowHighPerformance1]

Glad you like it 👍

[@IsaacWhispers]

How long would you suggest waiting in the mesocycle before changing periodization? And "pulling the plug" in your current volume of training Would it be realistic to say that the subject, that all subjects If trained properly without too much volume or stress, should experience gradual benefits week after week? For example maybe an extra rep or two or 5-10 lbs added to a lift? I'm assuming a experienced lifter would have a much higher climb in terms of seeing the fruits of their labor within 4 months compared to a beginner lifter stacking on 10 lb each week for an amount of time Also how long should you wait before changing volume if seeing diminishing returns? such as your current workout being worse than your previous one or with no benefit added? 2-3weeks?

[@FlowHighPerformance1]

the amount of volume you perform is mostly going to be a result if how much time & effort you are willing to dedicate to lifting per week. You dont need to perform very high volumes, but more is generally going to result in a slightly faster rate of growth. Beginners can see rapid muscle & strength gains over short-time frames - even with very low volumes. Advanced lifters usually won't see any noticeable progress for multiple months, or even years

[@andreraulguzman5732]

I was wondering your idea of having a deload week at the start of your block instead of at the end ?

[@FlowHighPerformance1]

Yes, this would work well too 👍

[@hazemjaljouli4437]

Great content! I have one concern, As Dr. Israetel said, you should progress by decreasing the RIR for example week 1 starts at 4 RIR, and as the week goes you get RIR to 3,2,1-0. but in your case, you haven't changed the RIR from week to week. So is it necessary? Thanks in advance for your response!

[@FlowHighPerformance1]

I have made a video discussing this which you can find here kzbin.info/www/bejne/Z3_ZaWqXZpZgf8k

[@Ryanhwelton]

Perfect

[@hacktrick3299]

I love this channel, it's always correctly explained. How do you program a bodyweight due the pandemic some of we can't go to the gym

[@FlowHighPerformance1]

Same way you would program other training. You just might have to use higher rep ranges and take each movement very close to failure

[@harrybats8440]

Three times a week: 3-5 sets of Max pushups (switch up variations every once and a while) Three times a week: 3-5 sets of Max 'ass to grass' Squats (might have to change to one legged) Rest: 2 mins between sets Four times a week: 3-5 sets of Max pull ups/ chins Rest 3 mins between sets OR 3 times a week: 3-5 sets of Max inverted bodyweight rows. Calfs: as much a you want

[@chahinechallouf5490]

So lets say im following a program of increasing the number of REPS every week as a progression model So Is it better to do 15kg x 12reps x 4Sets : 1080 volume Or do 15kg 12reps and 17.5kg for 8reps =980 volume (Pyramid set) Which method should i use to start increasing the weight is it every set (Pyramid set ) Or i keep increasing the reps until i can do all my sets with same reps and weight ?( progression model : adding rep every week) .

[@FlowHighPerformance1]

The total volume load (sets x reps x load) isn't as important as the total number of sets taken close to failure. Either progression method will work. Just slowly add reps/load over time based on how you respond 👍

[@miguelagreda2974]

Hello, I have a question how to do a training plan for crossfit that is so varied and difficult to quantify results? Thank you.

[@FlowHighPerformance1]

Great question. I dont know an effective way to program for crossfit unfortunately. If I learn more about the sport I may make a video on the topic at some point

[@miguelagreda2974]

@@FlowHighPerformance1 thank you very much, your videos help me a lot to understand the planning of a training

[@LAT_999]

thank you so much

[@FlowHighPerformance1]

No problem 👍

[@IsaacWhispers]

Hey, I could just be overlooking it. But, seeing on how I'm creating my own workout program through these videos, I thought it would be best to ask. In an older video, you said that minor muscle like biceps and triceps require anywhere from 20 to 30 sets for optimal hypertrophy. Is that still true? In your sample workout, I noticed that you have 8 sets a week for both. And it is just a sample, so it could be nothing. But I was curious.

[@FlowHighPerformance1]

20-30 sets included both direct (eg. curls for biceps) & indirect (eg. rows for biceps) sets. This video was referring to direct sets only

[@justincruz4144]

When to use 3 sets, 4 sets, 5 sets, etc.

[@FlowHighPerformance1]

this video should help kzbin.info/www/bejne/jHrbfqaPe9msg7M

[@fatima18515]

Hey bro!!! I have a question. Can you train for soccer(individual drills, etc) and focus on hypertrophy for strength training at the same time?????.... Thanks!!!!!!

[@FlowHighPerformance1]

Yes I definitely think you can. You just need to manage your training so that you aren't doing too much to recover from over the week 👍

[@hacktrick3299]

I have the same question, so you can manage as same you said in other video like 2 times per week for hypertrophy and 2 times per week for speed and skills??

[@FlowHighPerformance1]

Yes, that should work well 👍

[@kentaroshibusawa363]

What if the next cycle is a max strength cycle? How would I transition into that? Thanks for your response!

[@FlowHighPerformance1]

this video should help kzbin.info/www/bejne/g6KTq2x6oMxphM0

[@benjaminwetscher9614]

Thanks 🙏🏼

[@FlowHighPerformance1]

You’re welcome👍

[@theunusualdispenser9474]

4:16 so the effective volume range, does this mean overall volume for the muscle group or just rep range per set??

[@FlowHighPerformance1]

Total number of sets per week 👍

[@theunusualdispenser9474]

@@FlowHighPerformance1 do you count warm up sets??

[@theunusualdispenser9474]

@@FlowHighPerformance1 do you count in warm up sets?

[@troua2001]

Is it better to keep reps the same but decrease weight after each set (example 4x12 @ 100, 90, 80, 70) Or keep weight the same but decrease reps? (12, 10, 8, 6 @ 100)

[@FlowHighPerformance1]

either will work well. Just make sure your reps arent dropping below 6 for compound lifts or 8 for isolation lifts 👍

[@McFlashh]

Is isometric strength of the legs more important than eccentric for sprint speed?

[@FlowHighPerformance1]

Yes, I would say so

[@McFlashh]

For acceleration is eccentric/concentric strength more important than isometric strength for the hips and knees?

[@FlowHighPerformance1]

Yes, for sure 👍

[@alexandruradudragos1434]

i want to purchase 1 of yr training templates but i dont know which 1. can you give more details of whats inside please? 4 ex Hypertrophy Training Template and Push-Pull-Legs.

[@FlowHighPerformance1]

Check out the playlist titled 'training template instructional videos'. There you can see exactly how each template functions 👍

[@touchtv5558]

Where are the shoulders exercises in this programme??

[@FlowHighPerformance1]

This is just an example. You can include direct shoulder training into your own program 👍

[@josephmunoz2334]

why is there no shoulders?

[@FlowHighPerformance1]

As I mentioned in the video, the shoulders generally get enough stimulus from compound pressing and rowing. So they dont need to be directly programmed for most people, unless the individual wants to particularly emphasise them

[@andreasnygard6208]

What about shoulders

[@FlowHighPerformance1]

Not in this example, but they can be implemented with the same principles in mind 👍

[@andreasnygard6208]

Flow High Performance Thank you !

[@FlowHighPerformance1]

No problem 👍

[@adonkiller166]

thanks so much

[@FlowHighPerformance1]

No problem 👍