High vs Low Frequency for Hypertrophy Training | Benefits & Limitations

[@brettw8664]

You continue to dazzle me with such great content, which is explained perfectly for this situation. Simple, straight to the point and great examples. Thank you

[@FlowHighPerformance1]

No problem, glad you find the videos helpful 👍

[@falcomaster1218]

More frequency = faster time gaining neural adaptation + faster time learning the technique + faster time at being more efficient recruiting muscles fibers during the lift. I still believe there should be an equilibrium between volume and frequency, you need to generate sufficient metabolic stress and mechanical tension during a session to maximize hypertrohy which you cant achieve if you have too little volume (too much frequency). If you aim for hypertrophy go for a frequency of 2x per week. If you aim for strength go for a frequency of 3x per week. The reason why 1x per week is not optimal is because there is no training volume capable of requiring 7 days of rest to fully recover, therefore you are wasting days in which you could already be training the muscle group again.

[@juanjosecabral5718]

Thats not entirely true. Some muscle groups are still being involved in compound movements. Train to complete real.failure with parcials and you will need 7 days to recover my friend.

[@robinferdous9164]

Great topic and video. It's in situations like these where I am extremely sceptical of the literature. Under no circumstance will an intermediate lifter who does 12 sets of quads in one session, compared to 3*4, will have remotely comparable growth. Separating volume is crucial for quality work. Anyone who trains close to failure knows that a good few sets it all we have before heading into junk volume territory.

[@FlowHighPerformance1]

It's always good to be sceptical. However, we can't infer that superior lifting performance automatically translates to superior hypertrophy. It's the same thing when we look at the interest rest literature. Although longer rest periods allow superior performance, hypertrophy outcomes are similar. I think what's most important is ensuring all sets are taken close to failure with good technique, which is ultimately what stresses the muscle 👍

[@bentleys89]

the problem with the 1, 2, 3 times per week frquency test is that it's in a way out of physiological context, 12 sets 1x probably gets a noticeable benefit from 4-6 sets, 6 sets 2x may not actually allow recovery from the first 6 sets so the second 6 may not even count, 4 sets 3x may miss the second session (i.e. high threshold fibres not able to be recruited and are protected...wasted session) but the third session recovered so 8 sets total.

[@FlowHighPerformance1]

I wouldn't say wasted, rather I'd say potentially less effective 👍

[@bentleys89]

@@FlowHighPerformance1 how diplomatic of you, I think I was quoting Chris Beardsley when saying that, he wrote a similar reply on the subject somewhere.

[@jermaineknight]

Great content man. In your hypertrophy training guidelines series will you be doing one on forearms?

[@FlowHighPerformance1]

Cheers! Unfortunately not on forearms. Most people see enough forearm development indirectly with upper body training already 👍

[@jermaineknight]

@@FlowHighPerformance1 Ah ok thanks

[@FlowHighPerformance1]

No problem. I'm sure there are lots of other videos on KZbin going into detail about direct forearm training 👍

[@spurzo-thespiralspacewolf8916]

I appreciate your work in the fitness field. One more question, if you don’t mind. I only have time to train 2 x week. I like to push my sets to positive failure. Would it be better to do 3-4 sets per muscle 2 x week using fullbody or 6-8 sets per muscle using an upper/lower training each muscle 1 x week?

[@FlowHighPerformance1]

It would probably be a little better to train each muscle 2x / week with slightly less volume each session 👍

[@billbowser13]

Have you talked about repeated bouts effect? Jeff Nippard often talks about that as he preaches full body 5 times a week

[@FlowHighPerformance1]

Yes, I have certainly heard about the repeated bout effect. I'm not sure how it applies to the principle of frequency though 🤔

[@billbowser13]

@@FlowHighPerformance1 I have a vague understanding on repeated bout effect, but I guess it's relevant on how muscles actually can recover from exercise much faster in high freq (for example: full body 5 days a week, hence only abt 24 hrs or less rest between sessions) vs the 48hrs rest we're often prescribed

[@FlowHighPerformance1]

Yes that makes sense. Less volume per session means less time needed for recovery 👍

[@billbowser13]

@@FlowHighPerformance1 ohh I thought it's due to the high frequency like the way farmers can do heavy work all day every day thus the body adapts.-.

[@FlowHighPerformance1]

Not exactly, the amount of recovery time needed is dependent on how much volume is performed 👍

[@marklambert8881]

I like to train each muscle group twice per 7 days with a PPL split. For me that's enough HT. Remember to understand what Minimum Effective Volume, MEV and Maximum Recoverable Volume, MRV is. My volume at the start of a Mesocycle for most body parts is about 6 to 8 sets. RIR is 3 to 4. My volume at the end of a Mesocycle is about 8 to 12, 1 to 0 RIR. The Mesocycle will last between 6 and 10 weeks, depending on how many recovery sessions are used. After that, it's time to DELOAD for about 5 to 7 days. This information work's for me, the more U understand the training response, the better your progress will be. Hope this adds to your HT journey.👍

[@FlowHighPerformance1]

Exactly right. Experiment and individualise to your specific context 👍

[@ΙωαννηςΠιατιδης]

What split method would you choose for 2 times a week hypertrophy training for Begginer?

[@FlowHighPerformance1]

Any split will be equally effective if total weekly volume is equated 👍

[@ΙωαννηςΠιατιδης]

@@FlowHighPerformance1 any video talking about volume per muscle. Thanks for answering so fast.

[@FlowHighPerformance1]

I never like to give exact volume recommendations because it is highly individual. This video provides a good overview of how volume influences hypertrophy kzbin.info/www/bejne/eX-rdY2joKekZ8k

[@ΙωαννηςΠιατιδης]

@@FlowHighPerformance1 as you referred in previous video 2 times per muscle in week it is better than one. But if i train 2 times a week a split containing in one day chest/shoulder and arms and the other legs and back would be ok?

[@FlowHighPerformance1]

Yes, that would be fine 👍

[@salahelmackawi7971]

What is the maximum amount of sets that can be done per session? Is there is a limit ?

[@FlowHighPerformance1]

Interesting question. I don't think there is a maximum amount, but the more you do, the less effective each subsequent set becomes because you are more fatigued 👍

[@benjaminwetscher9614]

💯 💎