Complete Programming and Periodization for Maximum Strength | How to Write a Strength Program

[@touchtv5558]

The best periodization and programming content in youtube!!! In addition very easy languague for everyone...

[@FlowHighPerformance1]

Cheers, glad you think so 👍

[@ddunn987]

About to write my first program this cleared so much up for me

[@FlowHighPerformance1]

Glad it was useful 👍

[@wisleymarcos52]

Your channel is simply the BEST

[@FlowHighPerformance1]

glad to hear it! 💪

[@NikolaYdv]

Amazing content! Thank you for providing such informative videos.

[@Sbeatso]

Brilliant video, saved as a reference !

[@rishibasss]

Quality vids!!

[@daliab8493]

You’re the best!

[@jacopoventura4715]

Great great channel 🙏🏻💪🏻

[@dragonchr15]

Could I run a 4-8 hypertrophy cycle and then follow it up with a 4 week strength cycle if i want to maximize my bench, squat, and deadlift? I am not a powerlifter but I do want to hit certain numbers for ego purposes.

[@FlowHighPerformance1]

Yes, but you might need 2-3 strength cycles to maximise strength 👍

[@李哲-y9l]

Hello, I think your video is very good. Can I translate it into Chinese and share it with friends in China for learning and communication?Looking forward to your reply

[@FlowHighPerformance1]

Feel free 👍

[@suvtropics]

this is gold

[@FlowHighPerformance1]

glad you find it useful 👍

[@nathan-clark]

@flowhighperformance1 - you're using the term 'efficiency' but seemingly describing efficacy instead. Generally using more resources to achieve a given task is the opposite of increasing efficiency.

[@FlowHighPerformance1]

Thanks for the correction, will be more careful with my terminology 👍

[@justincruz4144]

what method of progression is it that allows for an increase in the number of sets, maintenance or decrease reps, but increase in intensity?

[@FlowHighPerformance1]

Most lifters wont see simultaneous increases in load & sets within the same mesocycle 👍

[@kentaroshibusawa363]

@@FlowHighPerformance1 I think he's asking where it falls under methods of progression if sets increase and intensity increases (usually for gen pop clients) and reps decrease (naturally). e.g. 5x5@60kg -> 6x4@65kg, given that the overall volume is lower but not significantly

[@pedrowatanabe8590]

I'd like to know what assistance exercises should I put in a streetlifting program, for pull ups and dips as main lifts, and if the sets of these exercices are the same as the main lift, according to the block and week I am. And how often should I change the exercices selection, like after the four blocks, or should it happen each block?

[@FlowHighPerformance1]

Good question. I'm not to familiar with calisthenics or streetlifting exercises. I don't really know what some good accessory or variations are unfortunately 👍

[@THAT0THERPERS0N]

I'll like the video because you clearly earned it. But just know I am going to be a little salty once you guys are big and people begin to realize I'm not actually that smart.

[@jessicaelliott4328]

Hehe 😊 you are the type of person I love having as a friend. Love the sense of humor!

[@tait.fitness]

when talking about intensity are you referring to weight lifted? Cheers

[@FlowHighPerformance1]

Yes 👍

[@mishmohd]

I think I would prefer functional strength having watched this and understood what strength means in weightlifting

[@nunofernandes686]

If i want to improve 3 lifts like squat, bench press and deadlift, how can i out them um the week? For exemplar monday squat, wednesday bench and friday deadlift, with that idea can o improve strength!?

[@dominikkolesniuk2912]

When I'm ending the fourth block should I repeat whole procedure once again beginning with first week of first block? I want to know how does the transition from ending phase to the next 20 week period has to look like. In order to avoid sudden changes, I have to gradually reduce load and increase volume, am I right?

[@FlowHighPerformance1]

You might want to take a few weeks before you start from block 1 to gradually increase sets to acclimate to the high volume workload

[@dominikkolesniuk2912]

@@FlowHighPerformance1 thanks, btw great video

[@Anonymous-jy3ek]

I want to train bench press and back squat for maximal strength.How often should I should do it in a week ?

[@Anonymous-jy3ek]

Im also a beginner so is periodization necessary for me (like one day heavy and one day light) ?

[@FlowHighPerformance1]

training the squat & bench press 1x per week will likely allow you to make substantial strength gains for a beginner. If you want to make faster progress, I would recommend squatting & benching 2x / week. You don't need to periodize training as a beginner, since you can probably increase load or reps every time you perform the lifts 👍

[@Anonymous-jy3ek]

Can i squat and bench press in same workout ?@@FlowHighPerformance1

[@al3_om971]

should i increase load in the assistance exercises every week , or fix the weight and the sets ? for example: leg extension

[@FlowHighPerformance1]

keep the same load, and take each set close to failure 👍

[@boonfengyap217]

Is there anyway to structure a strength program for calisthenics exercise? Like planche push up/handstand push up

[@FlowHighPerformance1]

strength is specific to the exercise. so a callisthenics strength program will make you better at callisthenics, and may not have transfer to barbell lifting. however, you can get a good hypertrophy stimulus from callisthenics training 👍

[@way.z]

I have a question, my coach told me that muscle size is not the necessary fact in strength training, he emphasized that hypertrophy is just a “process” at training. Can u tell me what is true?

[@FlowHighPerformance1]

There are many components that contribute to strength. Muscle size is the raw amount of contractile tissue, and neural adaptations are how much force can be produced by these fibres 👍

[@way.z]

Are there any paper discussed about hypertrophy contributing strengths or where are you find the information resources?THX🙏

[@FlowHighPerformance1]

@@way.z yes, there are papers showing a strong relationship between muscle size and force production

[@way.z]

Because we could see that there are many powerlifters whose physique aren't very big,some professional powerlifters told me that hypertrophy's main functions are just improving lactic acid tolerance and physique Therfore, they said that we don't need to arrange hypertrophy phase .

[@FlowHighPerformance1]

@@way.z if you dont believe hypertrophy contributed to strength, then dont do any hypertrophy training

[@jacopoventura4715]

How can i manage intensity through the week if i'm doing squat 3 times a week (i want to improve my squat so i'm doing more volume) on a strength block? How can i set the rep ranges in the 3 different days?

[@t0mcc]

you could do something like heavy triples at monday, Sets of 5 Wednesday and Saturday a technique Variation(Paused, Pin, Tempo,...). Although I wouldnt really recommend squatting 3 times per week, especially if you pull sumo (quad fatigue). You could Squat twice, Deadlift twice and do something like leg press/hack squat and or hip thrust/Good Mornings ... . Hope i could help and sorry for my scrappy english

[@FlowHighPerformance1]

Yes you could use any variations you like. Just be careful with your total amount of volume 👍

[@rudyrich9817]

Don't you thing conjugate system is the best? Because when you block programming you lose some quality

[@yanjaneshsahu2403]

Can I bench on Monday in 1st upper workout and replace it with dumbell bench press on 2nd upper workout of same week (microcycle)

[@FlowHighPerformance1]

You certainly can 👍

[@yanjaneshsahu2403]

@@FlowHighPerformance1 but can this replacement affect my 1 rep max on bench on the last week's of strength phase?🤔🤔🤔

[@FlowHighPerformance1]

It probably won't. I would bench both days for a peaking phase though 👍

[@GangsterHeracross]

the reps shown are per set or total reps ? eg 1-4 reps 3 sets, goal to do at least 1-4 in 3 sets or 1-4 every set

[@FlowHighPerformance1]

per set

[@Levnerad]

Why does monotonous training cause injury I don’t understand this

[@FlowHighPerformance1]

Loading tissues in the same way for a long time may increase injury risk 👍