How to Stay Consistent with Training for 10+ Years

[@HerculesFit]

Grateful you spoke on the impact of adopting healthy narratives for working out. For years I adopted the 'lifting is war' mentality and felt burnt out as a result. Great video 💪

[@FlowHighPerformance1]

Yep, same here. Until I realised that lifting is one of the least hardcore activities you can do..... If you want hardcore, do street fighting or something like that 👍

[@xnoreq]

@@FlowHighPerformance1 From a metabolic load perspective weight lifting is equivalent to anything ranging from gardening (low intensity) over mowing the lawn (moderate intensity) to a basketball game (high intensity).

[@julianarguindegui3569]

I also would say that if you come from training sports since a child its gonna be completely different cuz ur already used to train and all that it comes with...

[@FlowHighPerformance1]

That's definitely true 👍

[@capionthegreat4582]

I explained that same thing to my kids.Keep at your sports now and when you get older your body will be primed for fitness.muscle memory is a 💎 💪🏾💯

[@martinolson761]

Very much enjoy your videos! As a 65yr old guy who has trained consistently for 50 years, I have much to say about this topic (too much to say here)...I was lucky enough to have many training partners in the early years of my training, this was key in maximizing training sessions and increasing motivation. I rarely see pairs or groups of people training together these days. Even later in my years when I trained on my own, I relied on my "internal coach" to motivate and enhance my sessions....I'm disappoint in how many people are sitting around the gym staring at their phones these days....I believe in keeping my metabolic rate humming along during a session......taking time to read emails and surf the web while training defeats the whole purpose of being there. I'll stop now as I don't want to sound like an old complaining dude....LOL. Your breakdown on this subject is spot on. In the end though it depends on each persons desire...Thanks!

[@FlowHighPerformance1]

Thanks for sharing! Training with friends has also been helpful for me in my earlier years of lifting. Although these days I prefer to train alone in my garage. Yes, I dislike using my phone during sessions as it distracts from the reason you are there! I also find it mentally draining. I prefer to limit rest periods or perform alternating sets to make sessions more enjoyable and time-efficient. You could argue that longer rest periods are slightly superior, but the additional benefit isnt worth the added time and dead-time in the gym (in my personal opinion). Thanks for commenting 💪

[@xvvxvvxvvx]

Lol training with other people would make me go to the gym less

[@IanSinclair77]

Yup - I'm 46 and been training since my 20's. Gyms are now filled with people on their phones avoiding a workout, or doing some bs they saw from an influencer that doesn't know crap...now im complaining!!

[@friendly76]

I see benefits in both training with a partner AND training alone. In training alone, I have more time to focus on what I am doing while also processing thoughts about general life issues. I can also go at the pace I want to. When I'm training with a friend, we can teach each other new things, get some social interaction, and maybe push a little harder or faster with motivation from our friends. For perspective, I am 47, been working out since 19, but most consistently from age 33 on.

[@martinolson761]

I have no desire to train with others now...but when younger it was helpful to compete against your buddies, so to speak.@@xvvxvvxvvx

[@alexc7860]

Love how realistic and wholesome those video is, and how useful and well-scripted all your videos are. Thanks for the top-quality content ❤

[@FlowHighPerformance1]

no problem 👍

[@deltabrainwave69]

The thing which has kept me going for the last 3 years is training once a week. If I have the time and energy, I will train more, but that isn't always available. Unless you are sick, you always have the time and energy to train once a week. I thought it wasn't possible to make gains with such little volume. I surprised myself. It turns out that as long as you are progressively overloading with good technique, you will grow. I only squat once every two weeks and my legs are bigger than ever.

[@FlowHighPerformance1]

Yes, even training 1x / week is going to provide a stimulus if your baseline is no training 💪

[@Dram1984]

This is how I am. I shoot for one gym workout and two home workouts but I allow myself to sideline the home workouts if I need to without feeling like I’m failing. The home workouts are just bonus.

[@Darknight526]

Fantastic video, love the adequate vs optimal distinction. Sometimes you don't need to do the optimal thing, in fact, most of us don't want to be optimal. We just want to be above average, not necessarily top 1% of top 1%.

[@FlowHighPerformance1]

exactly right. And even with an 'optimal' training plan, chances are you still wont be in the top 0.1% because of genetics 🧬

[@CaptCanuck4444]

Overtraining - and resulting injuries like acute tendinitis - has been the biggest disruptor to my consistency over the years. I try to prioritize rest days even though I sometimes would prefer to train instead. The body sometimes doesn't communicate the need for rest until it's too late and you're in real pain.

[@AurielPhoenixArt]

Excellent video! I enjoy your science-based approach and especially like that you boil it down to down to earth practical tips. Looking forward to the next one!

[@FlowHighPerformance1]

Glad you enjoyed it 👍

[@ihatemoney5460]

I am so happy I found this channel. This is a gold mine, I’ve been lifting for 4 years and I am still learning more. I love the scientific approach!

[@FlowHighPerformance1]

glad you enjoy the videos👍

[@NewMateo]

Would love to see you cover genetics and how large a role they play in muscle growth. I hear its as high as 50% but a deep dive on the actual research could be very beneficial.

[@FlowHighPerformance1]

Here are some videos I have made on this topic kzbin.info/www/bejne/lZDJfJSdgqp_d9E kzbin.info/www/bejne/mmSzgmCLYt5jZrs

[@xdarthpool6463]

The one thing that always helps me a lot is doing a proper warm up (+Warm up stretches), and a proper cooldown (and more stretches), and maybe even a massage gun after. Next day I barely have any soreness, your muscles still feel like you've worked them out but without the soreness {even on leg days 😊}. I do this because for me I don't want the soreness, believe me if I get sore my brain will use it as an excuse to skip the gym all together for a week or so lol.

[@spiritualantiseptic]

This is great. For me one of the biggest benefits is its effect on my mood. Working out helps me feel better. Especially in the winter when I cannot ride on bicycle. This effect alone is worth it.

[@ethanpispas4098]

This is the most important thing for hypertrophy. As a guy who has been training consistently for 12 years i can tell you that hypertrophy is FORIGIVING, as long as you are consistent and patient. Train HARD for over 10 years, and even if you are "suboptimal" with your training, your results will be AT LEAST 90% of what they would have been if you had been training in the most optimal way possible for your body (which is impossible to know anyway, no matter how many studies you read).

[@FlowHighPerformance1]

well said 👏

[@sapalchapagain8153]

Great video! Consistency > Perfection!

[@FlowHighPerformance1]

Definitely. Cheers, Sapal 💪

[@in_the_dark]

It seems to me that the most important thing is not to go overboard with the volume. I came up with the following training: Monday Wednesday Friday: Squats Bench press Bent-over rows Tuesday Thursday Saturday: Romanian deadlift Standing press Pull-ups All exercises only have 1 set. The result is 3 sets per week for large muscle groups. Plus a warm-up at the beginning, some cardio for about 10 minutes, and stretching at the end. It seems to me that it is best to train in the morning at home, and then wash, eat, etc.

[@FlowHighPerformance1]

sounds like a solid routine. It makes sense that you wouldnt be able to handle much volume with those heavy compound lifts, but you could probably get away with more sets for less fatiguing exercises 👍

[@bacul165]

Great video, i started with kettlebells 15 months ago and first thing my coach said was to start with what i could imagine to do for the rest of my life. So now i have a group session every week plus once a week i train in my basement. Seems to work - i am never tempted to skip and the kettlebells i can handle keep getting bigger!

[@FlowHighPerformance1]

Nice work. That is great advice to implement a routine you think you could continue for the rest of your life 👍

[@alexandrosschoendube-tsout8012]

Best video ever

[@David-vl3ru]

This a video full of ideas that I haven't seen elsewhere and lots of great information. This is one of your best videos!! Thank you

[@FlowHighPerformance1]

Glad it was helpful 👍

[@unicorn1655]

I have an Upper/ Lower split and a minimalist Upper and lower day. I only do bent over rows and arms or Squat and hip thrusts.

[@taufiqhidayatullahvidifiq7344]

I hope you wouldn't mind if translate this knowledge into my language, so I can share this awesome information through my own channel and break language barriers. Credit is also to you. Really love this channel 💪🏼💪🏼💪🏼

[@FlowHighPerformance1]

no problem, as long as credit is given 👍

[@naderelmor4767]

I've been training for 13 years ❤🎉

[@FlowHighPerformance1]

nice work 🏋️

[@naderelmor4767]

@@FlowHighPerformance1 The current trending topic suggests that high intensity is more crucial than increasing the number of sets in a workout, such as doing 5 intense sets for chest. May you explain that for us by your wonderful way?

[@vinvenus4581]

You should rebrand to The Gains Strategist. Really good theory lesson!

[@FlowHighPerformance1]

🤣

[@Gangster0326]

On the caffeine part, taking pre work out completely destroys me in the gym. Can’t focus on what I’m doing which ends up making me do less reps or very poor reps

[@FlowHighPerformance1]

Yes, I have found the same thing for high doses of caffeine. Although a low-dose usually helps me with focus and concentration 👍

[@malcolmhales8181]

As a 62 year old ex athlete, I've been training since I was 12. I'm still at it, although I can't run anymore, but I still do compound lifts every week 😊. I used to mountain bike a lot, but the COVID injection put a stop to that. 😢

[@FlowHighPerformance1]

awesome to hear you're still training in some capacity 🏋️

[@leopartida2184]

Amazing video. Thank you.

[@FlowHighPerformance1]

no problem 👍

[@1suq]

Gotta find a way to fall in love with it

[@GloryRoadFitness]

I really enjoyed this video.

[@FlowHighPerformance1]

Glad to hear it 👍

[@ACMR6297]

I just make sure I go to the gym once a week even if I’m super busy, and even if it’s just for a quick training session.

[@FlowHighPerformance1]

definitely better than nothing 💪

[@evanhughes9576]

10/10 channel

[@gn2650]

Videos on exercises with best stimilus-fatigue ratio?

[@FlowHighPerformance1]

Here you go kzbin.info/www/bejne/aae7Y5t3ntl-r7M

[@ICcccreg]

Is it ok to stretch right after a workout? I know doing it berfor is not a good idea. What's your take on this?

[@FlowHighPerformance1]

I think it is fine either before or after a workout. You just want to avoid very long-duration static stretching (10+ minute holds) pre-training. And even then, any negative effects usually start to dissipate after you start warming up anyway. I dont think there is really any benefit if doing it though

[@GoWAresX]

Very good video

[@alexandermuller8587]

My problem is that I seem to get ill all the time. Went to a new studio in march. Trained for two weeks and got ill. Took me out for two weeks. Then two months of training. Nice. But then ill again. A couple of weeks went by. Then sommer came and with holidays and work I got nearly no trainings in. In fall I started strong again. But then two months ill. First gastrointernal stuff then a cold. Gastro again. Another cold. Now the third cold this fall. I fucking hate it. And the more I try to train in my healthy periods the faster I get ill. At least thats how it feels. Over all almost zero progress over an entire year. And really not because of a lack of trying. I was motivated and wanted to go train during my illnesses but I didn‘t so it wouldn‘t get worse. Don‘t know how to improve apart from trying to improve my immune system. But it‘s not like I don‘t eat vegetables and fruits or only eat junk food.

[@FlowHighPerformance1]

Very interesting. Probably best to consult a doctor. I had a friend who had a similar experience. He trained for a few days consistently, then got sick. Trained for a few weeks consistently, then got sick again. This continued for a few years, but he each time, he was able to train consistently for a longer period of time before getting sick. Eventually, he was able to train consistently without getting sick any more frequently than the average person 👍

[@jakestablettableto9453]

If you took the vax your immune systems worse for life, (look into ivermectin) stay away from doctors, they don't care at all they get paid more the more drugs they prescribe so your health isnt in their interest

[@Major.Tom.1973]

In the wise words of coach @AlexanderBromley: "F*** optimal!"

[@FlowHighPerformance1]

Yep, 'optimal' is almost never realistic. But it is good to know what 'optimal' is so that you can maximise muscle growth within your context 💪

[@dieandgoaway]

Hi I’ve gotten my back wider but only in the upper lats is there any exercise to fill or round the lower lats? I do weighted pull-ups barbell rows,db rows and chin-ups.

[@FlowHighPerformance1]

I find weighted underhand pull ups hit lats the best for me. But I think lower-lat development is mostly just going to take time. I dont think you need to do any specific training for it 👍

[@kronaperthro]

Is 34-35 too late to start being consistent for muscle growth? 😅

[@FlowHighPerformance1]

absolutely not

[@leonardo2108]

Just don't get injured!

[@FlowHighPerformance1]

definitely important

[@TheOutlierToday]

I want to gain more muscle but I've basically hit a wall after 3+ years. My weighted push ups have stopped improving no matter what I try.

[@philipcox5041]

Get some dumbells and a bench and enjoy yourself.

[@TheOutlierToday]

@philipcox5041 I can't do that that's why I haven't done it. I'm using what I have

[@FlowHighPerformance1]

That is the nature of lifting. Progress slows down over time 👍

[@TheOutlierToday]

@@FlowHighPerformance1 I'm ok with it slowing down. I expected it. But progress has stopped. Any tips?

[@akisasaki6661]

​@TheOutlierToday Best to find a trainer for a diagnosis. You might need to improve your form, increase weight and lower volume, change or add exercises for different stimulus, or have a better diet and rest more.

[@3mar00ss6]

u make it fun, get a friend and start boxing in full protection gear lol

[@FlowHighPerformance1]

that's one way to do it 👍