Exercise Selection for Strength vs Hypertrophy Training

[@Calvin_Calvin]

I highly suggest Flow high performance training templates for people who want to invest in themselves and reach athletic goals. I say this because I believe this channel is a very credible source of fitness information from comparison to research I have done myself over the past several years.

[@FlowHighPerformance1]

Glad to hear you have found the templates useful 👍

[@randomvideos1357-c5i]

Your channel is an underated gem. I have learned a lot thanks to you

[@FlowHighPerformance1]

Thanks! Glad to hear it 👍

[@urfavoritealice]

I am glad to show up here to actually have a consistent and scientific based training plan which aligns with my goals. But I am also glad to announce I don't understand anything said in the video therefore I will need to watch this many times to fully grasp it all.

[@FlowHighPerformance1]

😂

[@tonyanderton3521]

I've only just discovered this channel. Really excellent content, well presented. Very professional.

[@FlowHighPerformance1]

Cheers, glad to hear it 👍

[@TheNCcope]

I have learned that I definitely prefer hypertrophy training over more conventional training. Using lighter weights and focusing on the eccentric is definitely much easier to recover from then doing heavy sets of squats and deadlifts

[@FlowHighPerformance1]

For sure 💪

[@UArcane-YT]

Have you seen any noticeable difference in size over short/long period of time?

[@TheNCcope]

@Theinsom yes, but you need to be more specific with you question it's kind of vague are you a beginner or intermediate lifter?

[@UArcane-YT]

@@TheNCcope intermediate

[@TheNCcope]

@Theinsom then yes you will see way more gains over a strength or mixed program it's honestly ridiculous how fast you blow up if your protein and diet is on point

[@FrameGame1]

Awesome you still reply to comments, great vid

[@FlowHighPerformance1]

glad to hear it 👍

[@JoshMcGeesr]

Thanks for producing good content. I am a subscriber and personal trainer. I actually spread your video to my clients and soldiers so they can get well educated. Some of them have followed you as well. I will continue to be a follower.

[@FlowHighPerformance1]

No problem at all! Thanks for sharing the content, enjoy 👍

[@jvnonu54njl]

It would be great to see a video showing the true role of the traps, especially upper ones and how to optimise hypertrophy 💪🏻

[@FlowHighPerformance1]

Good suggestion, will definitely consider making a video on this at some point 👍

[@k1ngmaker_]

The information is gold but you need to include some examples of exercise to help non english speaker. All i hear was structural adaptation, neural technique or something in english but if you had 2 exercise or 2 workouts to strength and hypertrophy it would have mush better.

[@FlowHighPerformance1]

thanks for the feedback, will definitely keep this in mond for future videos 👍

[@LaPtiteAnglaise]

Would Flow High consider a presentation on resistance training for teen/junior athletes please? What sort of age to start - whether body weight / light weight and higher reps, how to strike the balance between max strength and enabling safe development in epiphysial plates etc. See kids doing plyos In natural environment all the time (running, jumping, hopping) - but how to dovetail in some sort of linear progression if they aren’t lifting heavy weights for hypertrophy and then max strength? Thank you.

[@FlowHighPerformance1]

My content is mainly on body composition training these days, but I may consider making a video on this at some point in the future 👍

[@WaKeNinjaz]

What about strength training for athletic performance (for example sprint)? I would say that we could also use echnique that target specific muscle more for strength. For example stiff leg deadlift for hamstring strength or back squat for more gluteus strength. What do you think?

[@FlowHighPerformance1]

Yes, definitely relevant in some cases. First example that comes to mind is performing Nordics for hamstring injury prevention 🏃‍♂️

[@Name-ot3xw]

So this would explain why my favorite powerlifter turned fitness plan hawk manages to punk gymrats while maintaining a relatively small frame.

[@FlowHighPerformance1]

yes. and also people have different limb/torso proportions and internal muscle attachment sites which can naturally make them biomechanically more efficient 👍

[@FirstLast-numba1]

what about people who just want general strength for every day life rather than a particular exercise?

[@FlowHighPerformance1]

Then basically any form of resistance training will be fine 👍

[@brianmcg321]

Look up “Starting Strength”

[@paulpo999]

Go to Dr Doug McGuff.

[@adityachakrabarty9360]

Apart from aesthetics I dont see much point in hypertrophy training. Why would you want to be a bigger weak man

[@FlowHighPerformance1]

aesthetics, health and function

[@brianmcg321]

Strength and hypertrophy aren’t mutually exclusive. When you get stronger, your muscles get bigger. That’s how it works.

[@privatbruker5905]

Just saying some of the info here is pure wrong. If you wanna focus on losing fat and bulling little bit of muscle don't focus on making exercise easier, like arching your back doing that will stimulate the muscle and give you less strength, focus on good controlled reps and lifting heavy 10-12 reps until you fail ☺️ Used my own program to go from fat to shredded in some months, don't listen all everything you hear on the YT alot or stuff will make the journey take longer focus on also eating clean high protein is also key and eating in a defosit and so cardio daily 👌 that's the 🔑

[@FlowHighPerformance1]

thanks for sharing 👍

[@kshahkshah]

@@FlowHighPerformance1 that's a garbage response. Either say "you're right, arching your back doesn't actually make your stronger, it allows you to move more weight. A better example is...." or argue the point back. I like your videos, but "thanks for sharing" is a not a good look here.

[@aamirh3567]

@@kshahkshahbro be quiet and stop arguing with the guy. Go make your own videos, you seem to be hell bent on your back. Go to the gym and record it for yourself

[@Calvin_Calvin]

Nice video

[@FlowHighPerformance1]

Cheers 👍

[@zedgarden]

6:15 ...."it is not because it allows more glutes and hamstrings to contribute to the lift"... it is because the bar is closer to fulcrum.

[@FlowHighPerformance1]

True, it is due to the change in mechanics of the lift. Although bar and torso position can influence which muscles contribute to a greater/lesser extent 👍

[@AgentSmith911]

I don't get the neural efficiency part. How can the brain and nervous system help gain strength or muscle growth?

[@FlowHighPerformance1]

muscles can contract with more force via nervous system adaptations. This is similar to practicing a fine skill: initially you might not be skilled, but with practice you get better

[@rachelwelch1]

I’m thinking it’s similar or adjacent to the “mind/muscle connection”

[@georgesarreas5509]

I know rest times have been discussed a lot. But I do not think it has been studied correctly. If we do the same number of sets then longer rest times are better. But if getting 60 sec rest results in lower set quality (less weight/reps) but double the sets in the same time isn't it better? Volume load goes up . Weight stays 75+%. Either drop a bit load set to set and keep rpe ~8 or what I do is do first back off set 6.5~ rpe and let the rpe climb to 9 before I stop

[@FlowHighPerformance1]

Great points here. I have made a video discussed this which you can watch here kzbin.info/www/bejne/rZWQd3yla6ppjKM

[@georgesarreas5509]

@@FlowHighPerformance1 I know. I do not miss your videos :P. What I'm saying is that "max recoverable volume" changes according to interset rest. ( I am currently doing 7 sets of squats 2 times a week with 30-90 sec rest). The reps never go above 5 so the reps are always crisp. Also after the top heavy set I reduce weight. I CANNOT recover from 7 sets of squats 2/week (not mentioning accessories) if I rest 5 mins between sets because the load gets sufficiently heavier (also interferes with my back excercises). Granted, I DO make sure cardio won't limit me but muscle fatigue. In other words i am hypothesizing you could be as OPTIMAL (maybe better since volume load goes up) with less rest (lower weight/reps) but more sets, at the same or less time. Which seems to be contradicting existing research. Except one where they had participants get acclimated to the shorter rest (from 2mims gradually to 1) and they saw same hypertrophy ( I can't recall off the top of my head my but I can find it )

[@FlowHighPerformance1]

Yes, you bring up some good points. I think when looking at an individual set - longer rest periods are slightly superior. However if we look at an entire training session, then the argument could be made that shorter rest could be superior. Shorter rest periods definitely allow us to get more volume with less systemic fatigue and are more time efficient, but longer rest is probably more hypertrophic per set with all other factors equated. So you could make the argument either way, but I tend to agree that shorter rest is probably more practically applicable for most exercises 💪

[@georgesarreas5509]

@Flow High Performance I really appreciate you taking the time to respond to my comments as well as everyone elses. Thank you and keep up the great content!

[@LaPtiteAnglaise]

Can I ask your view on ‘in season’ training for sprinters please? 2 weights sessions a week. Competition at weekends. Heavy lifts early in the week for strength maintenance and plyo metrics a couple of days later? Would you mix sessions with a max strength and plyo for both sessions and give 48 hours recovery. Just keen to know how you would modulate to maintain strength/power and not incur fatigue. Thank you.

[@FlowHighPerformance1]

Either way will work well. The key is to do enough training to maintain/improve strength/power without doing too much that you are fatigued for competition. You can also periodize training volume by doing more earlier in the season and less volume later in the season when you need to be in absolute peak condition 👍

[@psclips6289]

question, how and can i use both. can i do a full ppl cycle with focusing on strength and the next cycle focusing on hypertrophy( PPL1- strength, PPL2- hypertrophy) and see result of them both, that being having a better physique and getting more gains

[@FlowHighPerformance1]

You can do both in the same program. Eg. Squats for strength + leg extensions for hypertrophy 👍

[@silentkiller3881]

Thank you🙏

[@FlowHighPerformance1]

No problem 👍

[@amazinggrace313]

Flow vs house of hypertrophy?

[@FlowHighPerformance1]

🤷

[@amazinggrace313]

@ I pick you silly 🤪

[@Singhka8]

I think the hypertrophy could have been explained better. I mainly got that there are no limitations to hypertrophy exercises. Not too much else was explained to made clear properly I feel like. None the less not a bad video

[@FlowHighPerformance1]

Thanks for the feedback. This video should help explain exercise selection for hypertrophy training in more detail kzbin.info/www/bejne/eZrTi3mOrrSdbq8

[@joetigo2928]

Is it possible to achieve both strength and hypertrophy ? I prefer being average in both than being the best in strength but bad in hypertrophy.

[@FlowHighPerformance1]

Yes, you can definitely train both 👍

[@AhmedRazaAli_2009_pk]

It is actually nearly impossible to do one and not the other.

[@NoName-jg2sz]

What do u think about doing a week with a strength focus followed by a week with a hypertrophy focus? Is it inferior than just doing one of them? Or do you recommend doing it monthly?

[@FlowHighPerformance1]

I would recommend 2 options: 1. separate strength and hypertrophy in different phases, where you focus on a single goal for 1-6 months at a time. 2. perform a hybrid program of strength & hypertrophy, where you train strength and hypertrophy simultaneously

[@finestpix]

@@FlowHighPerformance1 Glad someone asked this question and pleased to know that a hybrid program is a good option. Thanks y'all

[@ckngmad1357]

Which one for skinny beginner?

[@FlowHighPerformance1]

hypertrophy

[@kshahkshah]

I don't see how arching your back helps you gain strength. It just helps you move more weight. These are different things

[@FlowHighPerformance1]

Yes it helps you lift more weight - which is literally the definition of strength

[@abc6568]

Yooo, nice

[@FlowHighPerformance1]

Cheers 👍

[@OAFJSOSNSISNSBAJABSNSSJDB]

Bro can we increase strength with 8-12 reps? Because i always want to do that.

[@FlowHighPerformance1]

Yes. But you improve strength faster with lower reps 👍

[@ProfitEdge.01]

Good video