Complete Hypertrophy Training Guidelines | Evidence-Based Training for Muscle Growth

[@jacobl6109]

I’ve never seen such a complex subject simplified in such a quality and easy to understand video, great work man.

[@FlowHighPerformance1]

Thanks Jacob, glad you found it useful 👍

[@joshualeaffer198]

Hey Jacob

[@jacobl6109]

@@joshualeaffer198 hey

[@kl0ppih]

The training frequency of different muscles is determined mainly by the amount of muscle damage they experience after a workout. For example the biceps experience a great deal of muscle damage after a workout. Biceps have a high voluntary activation and high fast-twitch muscle fiber proportion that makes them more prone to muscle damage than many other muscles. Therefore, despite being a smaller muscle, biceps are better off trained less frequently and/or with lower volume than most other muscles.

[@sheahansutton5196]

Thank you i have learnt a lot.Question how can i plan for my high school track team with limited or no weights.Only body weight can be done.

[@FlowHighPerformance1]

Sprints and plyometrics are your best options

[@kaganas_edits7551]

Hi, I know it may not be realistic, but id possible for future videos to add a brief summary in the description, or write the time in the video and the subject that has been talk about. Like 3:56, rep ranges

[@FlowHighPerformance1]

Good suggestion. Will definitely consider it 👍

[@patrickwendling6759]

Love it 💪🏼💪🏼

[@Obby_Unsk]

I got huge quick as a teenager cause every other day I’d do as many cable tricep push downs with all the weight at the end of weight lifting class for the sick pump. I used the v bar

[@ecomayukhecoyadav3400]

Your channel the best bodybuilding channel

[@FlowHighPerformance1]

Glad you like it 👍

[@sirvaant]

I train HIT style 1 set to failure covering the entire body into 2 training sessions upper and lower only 1 per week, the results are incredible but I warn you it is extremely intense. It's like standing in front of the Sun but instead the sun is a million miles closer to the Earth you get in and you get out! 👍

[@FlowHighPerformance1]

Havent tried this training approach, but I have heard many people recommend it 👍

[@sirvaant]

@@FlowHighPerformance1 I would recommend taking 1 to 2 weeks off before you start HIT just to make sure your fully recovered.

[@taddldancin6378]

Hey could you tell us your full training Plan? I am really interested in HIT but never knew how to implement it. Do you only use 1 Set per Muscle? And do you use warmup sets? Thanks in advance for the response

[@sirvaant]

@@taddldancin6378 sure- Lower body: Warm up set body weight squats x20 Leg press warm up do about three warm-up sets working up to your working weight none of them should be taxing just get blood into the knees and muscles. I found for me my all-out set is in between the 20 to 25 rep range TUL about 1:30 extremely stimulating and brutal. You might need to take a 2- 5 minute break before your next exercise in the beginning. Exercise #2 seated leg curls. 1-2 warmups then 10- 15 reps slow and controlled. Exercise #3 seated leg extensions 1-2 two warm up then 12-20 reps Exercise #4 seated calf raises on leg press 1-2 warm up sets then 10-15 Note: I always know when I got one rep left in the positive so I will then hold it until I fail on the negative portion of each exercise or do partials to reach failure quicker on that last repetition. That's it for legs. If you got to walk down the stairs to get out of the gym make sure you're holding the handrail😁 Upper Body: #1 Lat pull down 1-2 warm-up sets then 6-8 reps on last rep hold til negative failure #2 seated side lateral for side delts and traps. Note: because I know my working weight I do not warm up on these I just go for it. 6-10 reps last rep hold till negative failure fight against the weight as if your life depended on it. Take your elbows past parallel of your shoulders to hit your traps. Exercise #3 seated row with straight bar underhand grip. Again because I know my working weight no warm up necessary just go for it. 6 reps on last rep hold negative until failure. Fight against the weight ( negative ) Exercise #4 weighted dips No warm up- 6 reps hold last rep slightly Lean Forward for chest then alternate weight to triceps when those are about to give you're done. Note: I made me a dip belt from Home Depot using chain, snap D ring and foam tube works like a charm for running the chain through the barbell plate. I'm sure you could search KZbin that's what I did. Exercise #5 bicep curls of your choice 1 set only 10-20 reps slow and controlled, only if you feel up to it, my first couple weeks I don't think I did because my biceps were wrecked from the previous exercises. Now I throw them in. Exercise #6 Tricep exercise of your choice 1 set only slow and controlled 10 -20 reps only if you feel up to it as noted previous. Thats it! The first few months I was doing this once a week I would do lower on Wednesdays and upper on Friday. Here is the kicker though I decided to train on a Saturday morning after the 40-hour work week I couldn't believe how good I felt because I was well rested my results were even better so I told myself I will do upper body on Saturday and then lower body the following Saturday, I was wondering if I would lose in strength but that was not the case I gained in strength and went up on the scale. So now I am currently training the full body only twice a month HIT Style. So with my current regimen I can now throw something in midweek nothing taxing only enjoyable.

[@realgarek]

Great video, but im a bit confused about frequency part. I agree that for beginner athletes total weekly volume is the most important factor for hypertophy effects. However for an advanced athlete you have to provide more volume to still get results. This volume can't be used in one training session, because there will be a lot of "junk volume". There are some studies which show us that in one training session we can do about 25 stimulating reps (equal to 5 sets to failure). Group that trained 3 times a week could do about 75 stimulating reps so their volume was way higher. Isn't it good idea for an advanced athletes to increase frequency to maximize hypertrophic effects?

[@FlowHighPerformance1]

Yes, I think it is practically a good idea to use higher frequencies, but there are plenty of jacked dudes that only do bro splits

[@patrickwendling6759]

Love your videos.. very informative.. thank you sir

[@FlowHighPerformance1]

No problem, glad to hear it 👍

[@talateser6462]

thank so much for your research

[@FlowHighPerformance1]

No worries, glad you found it useful 👍

[@卢梓杰-m3s]

thank you,but i have a question .for example,if iback squat 120kg(65%1rm) 5sets of 10 total volume is 6000kg and anther situation i back squat 150kg(80%1rm) 5sets of 6 total volume is 4500kg.you said in the video that in the spectrum of 65% to 80% ,the same total sets of the week has the same effect on hypertrophy.so i wonder that is the same effect on muscle growth about my example? thank you!

[@FlowHighPerformance1]

Yes, it should have similar effects on hypertrophy, since number of sets are equated 💪

[@卢梓杰-m3s]

@@FlowHighPerformance1 thank you

[@michaelbautistaventura964]

@@卢梓杰-m3s @Flow High Performance I know you know about your pod but there is an error in your answer, the cause was not taking into account the approximation to muscle failure (RIR) in the range of 65% of 1rm. He uses the example of 5 x 10 (65% 1rm) but performing only 10 repetitions at 65% will not do the necessary stimulus ... that he returns to see the table presented at minute 0:38 to 1:02 to reformulate the ask correctly - and go to 3:58 - 4:23 to see the R.I.R. the second error is in the concept of volume, used in the example and the one used by the author (Brad J. Schoenfeld*)

[@michaelbautistaventura964]

@@FlowHighPerformance1 now, unless he does the GVT style; using 10 repetitions at 65% of 1rm with a tempo of 4.0.2.0 for example

[@FlowHighPerformance1]

We are using number of sets per week to calculate volume, not sets X reps X load

[@mukeshrao9451]

Hey hi you explain so very well & thnnxxx from India ❤️

[@FlowHighPerformance1]

Cheers 👍

[@gregy1570]

how about rep velocity. i.e. negatives etc.

[@FlowHighPerformance1]

You want to control the eccentric, but it doesn't have to be excessively slow 👍

[@hannes5363]

underrated content! subbed

[@FlowHighPerformance1]

Glad you like the content 👍

[@Jackdonaldson99]

I find that it's hard to stop at 2 RIR, so I try and stop at 1 RIR.

[@FlowHighPerformance1]

Fair enough 👍

[@jacobbillman6485]

anyone know anything about rest pauses?

[@FlowHighPerformance1]

Here is a video on metabolite training which rest-pause if a form of kzbin.info/www/bejne/m5y0q55-dqh3fKc

[@卢梓杰-m3s]

or maybe i shoule train differnt percentage of 1rm in different period?

[@michaelbautistaventura964]

that is precisely what is necessary; periodization. It is talked about in the paper shown in the minute 8:45

[@JessusChristHeals]

I just train to failure always with a disgustingly PERFECT diet.

[@0Daniel01]

You talk a lot slower in these old vids 😆

[@FlowHighPerformance1]

😂

[@Apexdary]

BOOORINGGGA