What are the Most Important Factors for Muscle Growth?

TIMESTAMPS
00:00 Intro
00:20 Adherence & Consistency
01:17 Effort
03:47 Calories & Protein
06:57 Secondary Training Variables
09:12 Sleep & Stress
11:19 Secondary Nutrition Variables
13:07 Supplements
15:12 Secondary Recovery Modalities
16:51 Interrelated Factors
17:55 Practical Recommendations
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[@HerculesFit]

100% agree on your rankings! Muscle growth really comes down to nailing the basics, training hard, and being consistent over time 💪

[@FlowHighPerformance1]

For sure 👍

[@notsojharedtroll23]

Honestly, from a mere practical standpoint, the boiled down advice is more than enough to me.

[@2old4allthis]

Incredible. Other than specific recommendations for compound and isolated exercises, this essentially answers all of the other questions. Very well done. I’m screenshotting the chart at the end and printing it as a reminder. Thanks.

[@FlowHighPerformance1]

Glad it was helpful 👍

[@princedarkly]

Your style of videos is my favorite on youtube. Very sensible, against off-putting presentation, easy to follow, and backed with real-world information. Thank you for your work!

[@FlowHighPerformance1]

Glad to hear you enjoy the videos 👍

[@3dflyer87]

Best fitness channel on here. Hands down!

[@FlowHighPerformance1]

glad to hear it 💪

[@dthomas7931]

FHP and Jeremy are all one would need tbh. I love the science and ELI5 breakdowns they give. Oh yeah, can’t forget Jeff Nippard either.

[@agj6022]

You must be kidding!

[@bp3366]

If you enjoy Flow High Performance, I'd recommend PictureFit too. Scientific, straight to the point and simplification where complication isn't needed, albeit with a more casual undertone.

[@wannabe7371]

Not better than coach greg

[@Ralf_1965]

Great combined overall Basic information

[@MrSpecialized75]

Love your work. And I love looking at this info through the lens of primal man.

[@whodat2137]

Best channel out there right now

[@jorgebecerril2361]

Impressive compilation and extremely handy. Thanks a lot for the information!

[@FlowHighPerformance1]

No problem 👍

[@alexandersanchez9104]

I have learned so much from this channel. Keep it up with the great info!

[@FlowHighPerformance1]

Glad to hear it, will do 👍

[@johnnyw329]

One of the most thorough videos I've seen on this topic thus far. Great work!

[@FlowHighPerformance1]

Cheers 👍

[@martinolson761]

Excellent video. I appreciate the clarity of information...

[@FlowHighPerformance1]

Glad it was helpful 👍

[@MrElefantbajs2000]

This is by far the best fitness channel I have stumbled upon on KZbin. Such clear, concise and meticulously crafted advices! Keep up the good work!

[@FlowHighPerformance1]

Glad you enjoy the content 👍

[@chiragpatankar2013]

Such an underrated channel❤️. Awesome stuff bro👏👏 Keep it up!!! Love your content and analysis of the topics in depth. Edits are awesome as well!! Kudos👏

[@FlowHighPerformance1]

Cheers 👍

[@christcarscountry6870]

Your content is GOATED. Can't believe you're only 100k subs rn. Subbed and notifs. This channel gon' explode.

[@FlowHighPerformance1]

Glad you find the content helpful 👍

[@salpanettieri3115]

Great information!! all the KZbinrs out there showing all types of different ways to increase muscle. This is nice simple textbook explanation. We really appreciate it. Thank you very very much!👍👍

[@FlowHighPerformance1]

Glad to hear it 👍

[@john6922]

Everything we need to know, easily digestible and credible in

[@FlowHighPerformance1]

Glad to hear it 👍

[@abhistraj4284]

Great information 🔥💯

[@ggk8]

Im in Argentina giving the heads up to everyone on this videos. Best approach ever. You truly nail it when it comes to communicating this sort of key topics. Thanks a lot. Muchas gracias!

[@FlowHighPerformance1]

Glad to hear it 🇦🇷

[@agilenjeyamraj1739]

You've got a new sub! 👍

[@ahmetkeremtemel6590]

Very beneficial information as always. Thank you so much!!!

[@FlowHighPerformance1]

No problem 👍

[@rickycarfan54]

wow… this is a very complete, clear and informative video. i think one of the best you can find of the topic! my congratulations!!👏👏👏

[@FlowHighPerformance1]

Glad it was helpful 👍

[@TerminalCisternae]

Amazing! No overtalk straightforward informations

[@FlowHighPerformance1]

Glad it was helpful 👍

[@Boz196]

I’ve been training on and off for about the past year but I’ve hardly seen any progress because I wasn’t eating right, I wasn’t consistent enough and I didn’t have the right equipment. I’ve been getting back into things this past week except now I’m taking things super seriously. I watched numerous videos these past few days about what I should be doing to optimise growth and this has been by far one of the most helpful.

[@FlowHighPerformance1]

Glad to hear it was helpful 👍

[@Magnulus76]

Training off and on is probably the biggest impediment, assuming your diet was adequate. Developing muscle requires consistency first, everything else is secondary.

[@andrewmohab2685]

Underrated come on people

[@al3_om971]

thanks a lot for sharing your knowledge ♥️

[@FlowHighPerformance1]

no problem 👍

[@jadeno9737]

This needs more views!

[@dant3232]

Your nailing it!!

[@FlowHighPerformance1]

Cheers 👍

[@aditya8218]

You forgot to mention about Progressive Overload, although training to failure covers that part but still it's important to let a beginner know that how important it is to keep adding weight to your lifts as often as you can

[@FlowHighPerformance1]

True, something I should have specifically mentioned 👍

[@TurboMamuth]

Clear and simple ty

[@FlowHighPerformance1]

No problem 👍

[@ShreenathSaranathan]

Exceptional video!

[@FlowHighPerformance1]

Cheers 👍

[@dragonchr15]

It is inhuman how much quality information you put out for free! I bet you have more clients than you can handle.

[@FlowHighPerformance1]

you'd think so....

[@matthewmeikle3609]

Great video! Any beginner or intermediate athlete will do well with watching this.

[@FlowHighPerformance1]

Glad to hear it 👍

[@sadmansoumik6992]

Great content 👍

[@FlowHighPerformance1]

Cheers 👍

[@SaniyaSachinm]

Thanks I got New KZbin Channel to learn more knowledge from this video.

[@mustafa26985]

Best video in fitness industry 👍👍 I think this is the only video that any weight lifter requires to get proper result without falling into the BS influencers of fitness /supplement industry

[@FlowHighPerformance1]

Glad to hear it! Yes, it is important for lifters to understand their priorities when it comes to muscle growth so they don't fall for the influence/supplement scams 👍

[@chayakornkumsub3394]

Good job❤

[@FlowHighPerformance1]

Cheers 👍

[@Sami-eg8vy]

I know you hear this all the time but your videos are very clear simple and just amazing ❤

[@FlowHighPerformance1]

Glad to hear it 👍

[@jonathonfreelove5321]

Really good channel 👌

[@FlowHighPerformance1]

Cheers 👍

[@marcwente8943]

I find it interesting to see Rest Periods in secondary variables as I find it has a direct impact on Effort. Without adequate rest my muscles will be limited by my cardiovascular rather than my muscular ability, and my failure (or proximity to failure) will be a result of cardiovascular fatigue instead of muscular. Resting a few extra seconds or Evan an extra 1-2 minutes will add a few extra reps (higher effort) and make my set that much more effective. I personally love HIIT and was never an advocate for long rests, but incorporating longer rests really helped me break through plateaus.

[@FlowHighPerformance1]

Longer rest definitely allows you to lift more load/reps. However, this doesn't directly translate to substantially more muscle growth. Although for some free-weight compound lifts, adequate rest is required to ensure you reach muscular failure - as opposed to being limited by cardiorespiratory fatigue 👍

[@danielstoica3489]

Gj man! Excelent video! Jeff Nippard made a video on minimalist training, and he said that, based on science, 1 to 4 sets/week/muscle can cause 64% growth, where 100% would be the optimal gain (for 10 to 20 sets/week). This is mind-blowing! I personally would go just fine with that. It seems that when people are discussing the necessary volume for hypertrophy, they neglect joint overuse injuries.

[@FlowHighPerformance1]

yes, it is definitely important to consider joint stress for long-term consistency to training 👍

[@aliendroneservices6621]

10 or 20 sets per muscle per week will not cause more hypertrophy than 1 set per muscle per week. The "science" he cites is flawed.

[@danielstoica3489]

@@aliendroneservices6621 how do you know?

[@aliendroneservices6621]

@@danielstoica3489 Drew Baye's HIT List.

[@danielstoica3489]

@@aliendroneservices6621 ok, so I have to pay for that list... No tanks. And why should I believe what he says? I can very well say, like you did, that he is wrong.

[@PepperJackBrown]

I use to sleep on the indirect stuff but that's where the real progress started for me.

[@FlowHighPerformance1]

Yes, the indirect variables can have large effects on the direct variables 👍

[@dinosaurmonkey666]

Subbed. Wish I found this channel sooner

[@FlowHighPerformance1]

Welcome 👍

[@salahelmackawi7971]

Hi I have a question regarding lifting performance. You've said that creatine can increase lifting performance which increases long term hypertrophy. On the other hand You've said that short and long rest periods for isolation leads to similar hypertrophy even if the latter increases lifting performance. Also in one of your videos You've said that there is no need for long warmups because we are not maximizing lifting performance even if more long warmups increases lifting performance. Can you tell us how to treat lifting performance in these different scenarios? Does it affect hypertrophy or not? Thx alot

[@FlowHighPerformance1]

this video should help kzbin.info/www/bejne/nZSZaHVnis13fKc

[@BluPrintMafia]

Great content as always. 2023 we are getting buff using science

[@FlowHighPerformance1]

Cheers 👍

[@jake8915]

those 5 last reps are the ones that make you grow. agree with the diminishing returns though, so id say rpe 8/9 for JUST bodybuilding. might not seem like a much of a difference, but it is. training with rpe 5 or lower is just not enough for hyperthrophic response.

[@FlowHighPerformance1]

Yes, I think training with around 1-2 RIR makes the most sense for the majority of hypertrophy training 💪

[@aj7907]

If you want to grow muscle, watch this VIDEO! This covers everything that you need to know!

[@REPSDirect]

If you're blessed with genetics that respond favorably to progressive resistance exercise, a 6-foot length of steel pipe, two plastic water pails plus a pile of sand and rocks will work just fine.

[@royaltyJkash]

10:33 I really haven’t found this particular point to be the case. I’m stressed TF out, but the gym is really the only thing I can count on to be consistent. So it actually the opposite for me.

[@FlowHighPerformance1]

Interesting. I guess I can see how this could be the case. Thanks for sharing 👍

[@TheKamraten]

Regarding calorie balance. Im currently at 27% body fat. Slowly aiming towards around 15%. (0.25-0.5 kg per week). Will it make huge difference? Considering my high body fat.

[@FlowHighPerformance1]

I think you will still be able to gain muscle during your deficit, although a surplus is required to MAXIMSE your rate of growth. However, I would focus on reducing body fat first - if this is a higher priority 👍

[@TheKamraten]

@@FlowHighPerformance1 Thank you for responding

[@freestyleliving4145]

How much protein do you think someone needs if they are only doing 1 to 4 sets to failure of each body part a week. So pretty casual but full intensity. I'm not trying to max my gains by getting extra calories. Because I am already over thirty percent body fat and want to lose weight pretty fast I am 5'8 inches tall and 220. I've heard you can get just a 100 g of protein. Do you think this is sufficient? I work a factory job where I use medium intensity.

[@FlowHighPerformance1]

I would recommend focussing more on calorie intake and lifting as opposed to consuming a very high protein intake. Just make sure to have a decent protein source with each meal and wherever the total lands is where it where it lands. 100g would be completely fine for most people. The training stimulus is much more important than protein intake 👍

[@sl1ck64]

I would put Sleep higher up the list, but thats just my personal experience.

[@moontellsme]

sleep + body temperature + veges/whole grains/ beans + daily warming ups

[@germanus7302]

Could i still gain muscle on a deficit if i consume more than enough protein? I'm about 26% body fat and been training for a while, so I've already made some gains.

[@FlowHighPerformance1]

Yes, I would say so. Check out this video for more info kzbin.info/www/bejne/l6imkH2kptx5h7M

[@Magnulus76]

You can gain muscle with less effort, it will just take longer. In some cases, less intensity is a good idea, as it prevents overuse injuries. It's also important to avoid junk volume. This is especially important for beginners, and as we age. Yes, you need some effort to gain muscle, but you don't want it so extreme you abrade or tear ligaments, or develop rhabdo. The best thing you can do is take the headphones off, pay attention to your body, and learn to autoregulate and pay attention to your form. Learn the difference between stimulating a muscle to grow and gain strength, and just doing junk volume and/or taking unnecessary risks with your body (like ego lifting).

[@FlowHighPerformance1]

This is great advice. Train 'hard enough' to stimulate muscle growth, without burning out or getting injured. Listen to our biological signals to guide training decisions. Stick with it long enough and you'll probably build a good deal of muscle mass 👍

[@dwwolf4636]

Doing the work obviously. If you do not do the work everything else doesnt matter.....

[@FlowHighPerformance1]

Very true 👍

[@abhistraj4284]

🔥💯

[@Fire91ful]

Can I work put 7 days a week?

[@FlowHighPerformance1]

Yes

[@nuiayng3573]

Doing 10-20 sets per muscle group per week is crazy!

[@FlowHighPerformance1]

🤔

[@californiabudreviews758]

10 is very achievable.

[@nuiayng3573]

@@californiabudreviews758 But 20 is too much.

[@californiabudreviews758]

@@nuiayng3573 I certainly don’t do 20 sets per muscle. 10-12 sets is achieved for me working each muscle group twice a week.

[@nuiayng3573]

@@californiabudreviews758 I usually do 5 sets/muscle group/day twice a week, so I get 10 sets/muscle group/week.

[@ifstatementifstatement2704]

In my 19 years experience, the MOST important factor is load. But you have to also consider total sets and how close you lift to failure during those sets. But if you had to sacrifice everything but keep one thing, I would say a heavy load is the one thing to keep since it would give you the vast majority of the results.

[@klausfaerevaag]

nah, 1RM causes nearly no growth.

[@penut360a]

what is slep and stress?

[@FlowHighPerformance1]

I'd recommend searching these terms on Google 👍

[@penut360a]

@@FlowHighPerformance1 dno m8. started falling to slep at 9:56 not sure why though

[@penut360a]

@@FlowHighPerformance1 do actually ❤ your vids though. i won’t lose slep over this

[@corenko]

I think sleep should be higher. If you're training hard combined with a good nutrition, but you're sleeping 4-5 hours every day, that's very detrimental

[@demeroldemerolforgodheista9793]

Yes

[@FlowHighPerformance1]

Yes, I see how you could make that argument 👍

[@danielstoica3489]

Man, almost everything on that list is important. Let's say you are super consistent but you screw up the rest. You would gain nothing, even if you respect the highest gaining factor.

[@klausfaerevaag]

my thinking is that the top 5 are most important, and it is best to have all of them at 80% or higher most days. If you screw up on one or more one day, that will perhaps ruin your recovery for the next session, but your long term gains will not suffer dramatically.

[@seventhkeyomegasghost8233]

Stage 3 sleep to be exact, something you as an adult get less and less of the older you get. Stage 3 sleep is the deep sleep where the body repairs itself.

[@michaelthomas1614]

You shouldve mentioned aswagandha as a supplement. It is the most effective supplement out there.

[@FlowHighPerformance1]

Do you know of any studies showing superior muscle growth via ashwaganda supplementation?

[@SinsGamingChannel]

20 sets per week seems a bit much. I mean, that would mean 3 per day? No rest? Or 6 (hard?) Sets every 2 days? I don't think that's correct. Feel free to correct me here.

[@FlowHighPerformance1]

It seems like a lot if you consider low-frequency training. However, if you train 5-6x / week, it is not very difficult to hit each muscle with 20 sets 👍

[@jdimaiol]

I think that overall its a good pyramid to follow but I’d definitely put calories and protein above effort because if your diet is spot on even with minimal effort you’ll make some muscle growth at least as a beginner but with a terrible diet even going to failure will probably just do more bad than good also sleep is way more important than secondary variables since bad sleep even for a single day will disrupt performance recovery and muscle growth directly while technique won’t make much of a difference if at all specially on beginners

[@FlowHighPerformance1]

Possibly 👍

[@garethbaus5471]

Most people are at least close enough to a good diet to get at least some results.

[@jdimaiol]

@@garethbaus5471 maybe where you’re from they have usual better diets but here in the US most people’s diet are absolute garbage unhealthy fats, tons of empty calorie sugars, tons of wheat based proteins and very little fruit and vegetable

[@garethbaus5471]

@@jdimaiol I am from Kansas, I have spent a little time living in Montana, South Dakota, and Nevada but have never been anywhere outside of the US.

[@jdimaiol]

@@garethbaus5471 well you must have a very healthy family hahaha trust me US diet is mostly bad… of course like anywhere in the world there are healthy people

[@TheHumanBodyTalk]

What a great video. I gonna break this down in a video! I hope you will like it. + 1 sub 💯💯💯

[@TheHumanBodyTalk]

💯

[@havoc3894]

Damn my buddies talking trash about my protein low carb fat diet and lifting with machines ill do bench but not shoulder press or squats cause ill hurt myself. Yes they are stonger than me but id rather spend the extra time working out each muscle group safely and i enjoy it. And im following everything else in the chart except ice baths. I will say my clothes are fitting better and all I need is time!

[@FlowHighPerformance1]

Sounds like a solid routine, keep up the great work 💪

[@zoranagavrilovic9403]

Sleep and stress should be way higher in the hierarchy

[@FlowHighPerformance1]

Possibly. Although I haven't seen enough evidence to justify it 🤔

[@Creees]

5 meals a day wooooo be bigger than hulk. I would say too much sleep is much better than too much food. Sleep is so undervalued by so many people. I would take another 3 hours of sleep and skipp breakfast and make up for it later in the day. In the West we eat too much

[@veteran5083]

🐐🐐🐐🐐

[@actual_random]

Isn't there some speculation that too much volume will decrease muscle growth. Thinking about why it could be that there's too much muscle damage to optimall build muscle or perhaps excessive volume interferes with your strength in future sessions.

[@FlowHighPerformance1]

It is possible, but I haven't seen any solid research supporting this, or any good rationale 👍

[@timovaananen8711]

1.Genetics

[@FlowHighPerformance1]

Very true 💪

[@andrewnairn8931]

Hello montana

[@FlowHighPerformance1]

?

[@andrewnairn8931]

@@FlowHighPerformance1 Please ignore

[@wisleystreetlifting4951]

🧠💪🏿📖

[@pretty_flaco]

a1 content

[@FlowHighPerformance1]

Cheers 👍

[@cheriemaceachern9746]

This channel should have a million subscribers, but it doesn’t have a jacked rep,lol,

[@FlowHighPerformance1]

😂

[@TexicanMr]

You did not consider the effect of sleep on hormones. Deep sleep is when the body produces growth hormone. REM sleep is when testosterone is replenished.

[@FlowHighPerformance1]

Hormone fluctuations within the normal physiological range dont seem to have any MAJOR effect on muscle growth 👍

[@TexicanMr]

@@FlowHighPerformance1 Hormone fluctuations within the NORMAL physiological range don't seem to have any major effect on muscle growth.

[@markovasil1608]

I’ve trained 3-5 RIR and didn’t make any size or strength gains. Science is not always exact people.

[@FlowHighPerformance1]

I'd say training closer to failure is more important for advanced lifters 👍

[@jagodamaria6040]

this is stressful

[@FlowHighPerformance1]

Why?

[@attepatte8485]

Muscle building isnt supposed to be rocket science god damnit.

[@FlowHighPerformance1]

Who said it was rocket science?

[@agj6022]

Very questionable statements (especially about Fat / Carb consumption per day) D- 😞

[@FlowHighPerformance1]

Do you think fat/carb ratios have a greater impact on muscle growth - even when total daily calories and protein are matched?

[@Gervipixel]

I have been studying all these issues for years and what depresses me the most when planning is all the periodization, having to add more volume to the muscles that I want to develop and less volume to those that I don't, but after progressing the variants is of the volume, intensity, frequency... Above all the psychological and not being aware if I am overdoing it with fatigue (I have seen a large part of your videos, they are excellent) Although when you're a beginner you don't need so much complexity, later when you become intermediate, planning the hypertrophy side, the rm, the variables... is what makes me dizzy and I end up doing nothing, any advice?🥲

[@FlowHighPerformance1]

hiring a coach can help 👍

[@Gervipixel]

@@FlowHighPerformance1 Thanks for answering, one last question, will you make future videos related to the psychological part of how to persist, motivation, discipline and how to maintain it over time, be it with tricks, techniques, etc.