Exercise Selection Hierarchy

TIMESTAMPS
00:00 Intro
00:20 Limiting Muscle
03:03 Fatigue
06:17 Stability
09:54 Muscle Range of Motion & Length
13:12 Resistance Profile
15:26 Additional Considerations
19:26 Practical Recommendations
STUDIES
pubmed.ncbi.nlm.nih.gov/29533...
pubmed.ncbi.nlm.nih.gov/22450...
pubmed.ncbi.nlm.nih.gov/31230...
pubmed.ncbi.nlm.nih.gov/33009...
pubmed.ncbi.nlm.nih.gov/37559...
pubmed.ncbi.nlm.nih.gov/33440...
pubmed.ncbi.nlm.nih.gov/37582...
ONLINE COACHING & CONSULTING
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COURSES
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SOCIAL MEDIA
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[@itzcoatldefuego]

I really like your lengthy videos 👌. Very well explained

[@FlowHighPerformance1]

Cheers, glad to hear it 👍

[@Nick-kf3io]

I'm both happy and annoyed when I see you've posted a new video because I know that I'm going to: A) Learn A LOT which will help me in the long run but also B) I'm going to have to pay attention and think. This video was no different and I thank you for it 🙏🙏

[@FlowHighPerformance1]

no problem, dont overthink it

[@solidgod1093]

Unbelievable quality of info in comparatively condensed format

[@FlowHighPerformance1]

glad to hear it 👍

[@SamC_182]

Super great video

[@lucillasallabank]

Great video! Thank you 😊

[@FlowHighPerformance1]

No problem

[@stanisawslany322]

A brilliant video, thank you!

[@FlowHighPerformance1]

no problem 👍

[@YTho-ev1ej]

These videos are such quality thanks bro

[@FlowHighPerformance1]

No problem

[@stevendibble5739]

Thank you

[@FlowHighPerformance1]

You're welcome

[@AMANAARAV11]

YOU ARE FAR AHEAD OF OTHER FITNESS KZbinRS IN TERMS OF QUALITY CONTENT......

[@Thaythichgiachanh262]

Thank you very much for your valuable information ♥👍👍

[@FlowHighPerformance1]

no problem

[@giorgosygros1757]

amazing video man, it would be great if you made training templates based on those solid training principles, I am looking forward to such a thing!

[@FlowHighPerformance1]

I have templates. Link in description 👇

[@doggo64]

Yes training at long lenghts is essential but i do believe there is an exception... During triceps skull crushers range of motion between 45-90° produced 2x more hypertrophy compared to full rom. They concluded that triceps are somewhat unique where the limited range of motion increased hypoxia. The level of hypoxia was proportional to the hypertrophy... Another study somewhat agreed with this, But the could not replicate the same effects with close grip bench press... What are your thoughs on this? Great video by the way😀

[@FlowHighPerformance1]

I don't think there is necessarily something unique about the triceps - although it is possible. I wouldn't put too much stock into one study, since there is a growing body of evidence suggesting training at long muscle lengths tends to be favourable for hypertrophy. In any case, I wouldn't say training at long muscle length is ESSENTIAL, but it might be slightly more effective 💪

[@neco5740]

Maybe I'm overestimating the research here but isn't it pretty definite by now that long length partials may be the most effective?

[@FlowHighPerformance1]

Yes. Although lengthened partials are on the topic of range of motion, not exercise selection

[@elijahknox4421]

I would prefer if you mentioned how the exercises affect strength instead of just hypertrophy. Eg. You mentioned hypertrophy is greater when performing a rep when the muscle is more stretched, is strength of the muscle throughout the motion improved or just when the muscle is stretched?

[@FlowHighPerformance1]

Nope, that was purely for muscle growth. Strength is specific to the exercise. To maximise strength, train the exercise you want to get stronger at with heavy loads. Then perform accessory lifts to hypertrophy the muscles that are involved in the exercise 👍

[@robanzzz5124]

I changed up my friday chest day a bit. normally ill start with smith incline than do incline machine and than finish off with a straight chest press machine. Instead I decided to start on the incline chest press machine, than move on to dips and finish with pecfly and it felt crazier than doing the first mentioned routine.

[@FlowHighPerformance1]

Nice. It could also just be due to novelty of the new routine 💪

[@robanzzz5124]

@@FlowHighPerformance1 could be that too. I think i'll switch between the two routines on a monthly or fortnightly rotation.

[@luizarodrigues4340]

💯💯💯💯💯💯

[@JASSSII]

Should we push the weight as fast as possible or do it slow and steady?in concentric phase?

[@FlowHighPerformance1]

It doesn't really make a difference, because the concentric will always slow down as you approach failure anyway

[@JASSSII]

@@FlowHighPerformance1 so in the start should I do fast or slow for better gains?

[@FlowHighPerformance1]

fast is probably better, but the differences will be marginal

[@rememberme3762]

Is it better to train 6sets to failure or 10 sets with 3 reps left in the tank?

[@FlowHighPerformance1]

good question. Both would be effective, but I am not sure which would be better 🤔

[@rememberme3762]

@@FlowHighPerformance1 based on evidence where do you lean?

[@Juoz4s]

Not going to lie but where the hell do I start from with basic understanding of nutrition and exercise (including the explanation what happens in the body). Anybody got some ideas?

[@FlowHighPerformance1]

the physiology fundamentals are best learned via secondary school and any physiology/biology related university course. I may make some videos on these ideas at some point. That being said, you don't need to understand physiology to know how to eat and train 👍

[@glenoh88]

The most effective exercise is the one that is the most effective 😆

[@FlowHighPerformance1]

i guess so

[@Shiyoken]

Excellent video, I agree on your analysis and logical outcomes. I'm glad my thought processes are on the right track. Just a note. From HiT advocates, the lengthen partial results could have generated by better form, MMC and mechanical tension, IIRC. kzbin.info/www/bejne/g5nQZGhqhN1rj5osi=Od-81ideoD1F3JkQ

[@aidanduffy7065]

First comment

[@Peter-kw6jw]

🫡

[@YeahButCanISniffUrPantsFist]

Damn, thats super informative!

[@adilkhan-fd9lv]

Bro your videos are too lengthy..try to shorten it . although the content is one of the best . Also Show some practical videos at the gym .

[@GoWAresX]

The videos are based on scientific literature… Research is complex and explaining it in a short video is not always possible

[@FlowHighPerformance1]

Try tik tok for short-form content

[@zacharyelian2891]

​@FlowHighPerformance1 it's a shame that ppl have such a short attention span ....tik tok is definitely a reason due to instant information and gratification Love your videos....I would love to see some videos on a detailed breakdown of each muscle group and exircises that are most optimal