How Heavy Should You Lift for Muscle Growth?

[@Kurianichi]

There is a study that equalized volume instead of sets. So group 1 (7 sets, 4 reps, 90%RM) did the same volume as group 2 (4 sets, 8 reps, 80%RM) and group 3 (3 sets, 12 reps, 70%RM). The result was that hyperthrophy was the same for all three groups and strength gain for group 3 wasnt as high as for group 1 and 2. So working around 8 reps per set seems to be the sweet spot to train strength and hyperthrophy at the same time considering you need way less time when you equalize your training around volume.

[@igt2173]

I guess when u rest long enough between sets then u have to do less volume as ur able to recruit maximum motor units...

[@lancer717]

I’m Having trouble visualizing this

[@Kurianichi]

@@lancer717 If you tell me what part you dont understand I will try explaining it :)

[@dominus6224]

@@lancer717 How so? If you can, just do it in the gym.

[@vietog]

What is RM

[@Pizza_Rat]

This channel is a god-send for a lifter of any skill level, thanks for the great content!

[@FlowHighPerformance1]

No problem, glad to hear it 👍

[@martlu95]

@@RetradedNoob stop watching the video if you're so offended by 'ai'.

[@DanRichter]

I like how you repeat many of the same things in many of your videos. It's a good refresher that solidifies my retention.

[@FlowHighPerformance1]

Yes, the same principles can be used to answer many questions 👍

[@Iamajn316]

Grew up in highschool lifting the heaviest weight possible. Now I’m 22 and only lift the amount of weight that can cause sufficient muscle hypertrophy. My body thanks me everyday!

[@qua7771]

But did you require the heavier weight to bulk up first? I'm a it curious about this. I'm in my fifties, but when I was your age, I followed a similar path. Its easy for someone who has some muscle mass to maintain it, and get cut by lifting lighter weight, but can you build up that way?

[@FlowHighPerformance1]

joints will definitely be happy about that 👍

[@bautiindomable]

​@@FlowHighPerformance1 lol

[@zimecka72]

I always thought lifting heavy creates muscle growth. So I’m trying to wrap my mind around to lighten the weight and focus on technique to stress.

[@nestroit5010]

@@zimecka72 technique, pump and rep ranges up to 20 are absolutely ok for hypertrophy. lifting is more fun when you have full control and really feel the muscles working.

[@RyanWorkComputer]

Almost all of my weight training volume has been in the 60-90% 1RM category for probably the last 5 years now. It's paid off so far. My PL total is up to 1200+ lbs now

[@desertstorm4147]

This video has the perfect timing for me, thank you for your excellent content

[@FlowHighPerformance1]

No problem 👍

[@tomypeled]

One of the best channels on YT for those who want to train smart! Keep at it!

[@FlowHighPerformance1]

Cheers, glad to hear it 👍

[@ccipriang]

This channel and your instagram page are the best sources for gym-related infos. I've been recommending you to all my trainee friends for several months already. Keep up the good work!🎉❤

[@FlowHighPerformance1]

Glad you find the content helpful 👍

[@Adamelamine]

I found 6 to 8 reps per set is the one that gave me the best results.

[@Rudiudiii]

Also thanks for the content dude can't believe it's free, genuinely all you need to know on your channel

[@FlowHighPerformance1]

No problem, glad you find it helpful 👍

[@drv3973]

this is so clearly communicated. not a word wasted.

[@FlowHighPerformance1]

glad to hear it 👍

[@slydog7131]

This seems like all very good information, but unless someone is an advanced or elite athlete or bodybuilder, it isn't that useful. The difference between one way or the other ends up being marginal and is of most interest only to those who are serious competitors where small differences in results can mean winning or not. For the rest of us, the basics is what is most important and will allow you to achieve impressive results. Those basics are: 1. Lift to failure in a rep range between 6 and 15 (you decide). 2. Use progressive overload. When you can achieve your target reps per set, then increase the weight. 3. Do 2 to 5 sets per exercise 2 to 3 times per week. Two is enough but 3 will see faster results and 5 sets might produce the best, but the more sets you do the longer your gym workouts will be. Do too much and you will burn out. Aim for the long haul. 4. Be consistent. Results occur over time when you consistently follow your routine. Not when you are on and off with your workouts. 5. Make a plan and track your progress. Know what exercises you are doing, what weights you are working with, and how many reps you have achieved.Tracking will allow you to see your progress and will give you the encouragement needed to continue. That's pretty much it, and that will achieve 95% or what is genetically possible. Everything else is for the elites, and you are not one of them. Finally, know when to dial it back. Eventually you will achieve your strength and physique goals, and when you do, just one set of 15 reps per exercise at your target weight will keep you at that level indefinitely (add a 2nd set if you can't get to 15). The time spent in the gym will be much less and you will have time for other things, and you will keep those hard-earned gains for as long as you continue.

[@FlowHighPerformance1]

Some great advice here. Yes, doing the basics well over time will yield the majority of results 👍

[@lamebubblesflysohigh]

As much as you can to achieve your desired amount of reps... it is that simple. Strict form is superior because it is safer. Injury = no time in the gym = no gains.

[@gonzayare]

In the lower limit most studies show 6 or more it's equally effective but in the upper limit some studies show ≈35 or less, so maybe there is a strong individual component related with fibers type, lactate threshold, etc. in the reason why some individuals can achieve similar muscle growth with more than 30 reps. So it's safe to say a range of 6-30 is equally effective for most people and the main focus in your first months of training should be TECHNIC and finding out your ideal weekly volume.

[@FlowHighPerformance1]

Well said 👏

[@huemann7637]

Depends which muscle I’m trying to grow. Some muscle groups respond better to smaller weights with high reps.

[@FlowHighPerformance1]

True 👍

[@christophermccrea7133]

Ayyyye i follow you guys on the gram. I recognized the thumbnail and got super hype! 😂

[@FlowHighPerformance1]

😂

[@functionalfitnessworkouts]

Your videos are ALWAYS Super informative, and useful. What I like most, is that you father the scientific info and convey the principles in an easy to understand manner. SuperStar. Keep thus up.

[@FlowHighPerformance1]

Glad to hear it 👍

[@jenniferkirby6567]

I am a 57 yr old dude, ignore the account name. I choose a weight that I can do 3x6 sets, then focus on increasing reps per set each workout. When I hit 10, I up the weight. I do a upper/lower split with (2) 1 1/2 hr workout days, rest, 2 days, rest, rest. Seems to be working for me. Near or at failure for all sets.

[@Benjaminimize]

Thanks for the video mate 👍 I'm grateful that I live in a time when a small handful of videos from the likes of High Flow Performance and Renaissance Periodization lay out all the general scientific principles needed to go quite a long way in training

[@FlowHighPerformance1]

No problem, glad to hear the content is helpful 👍

[@angelamartim8337]

1:39 2:55 3:56 6:02 7:25

[@GioNepomuceno]

This channel deserves million subscribers... More Power.. ❤❤❤

[@FlowHighPerformance1]

Glad you enjoy the content 👍

[@bending_bars]

Underrated channel

[@rodhurst5831]

Excellent presentation!

[@martinolson761]

Thank you for very informative videos. This particular topic is of interest to me as a 64 guy who's been lifting for 50 years. In trying to regain my "pre Covid" strength due to 2 yrs of sup optimal training during that time....I've been injuring myself attempting to return to loads I used 3 years ago....based on your info, I need to reduce my loads, do proper movements and be patient. therefore reducing risk of injury.....Cause we all know injury sucks! Keep up the good work.

[@FlowHighPerformance1]

No problem. All the best with your training 👍

[@SlavicRatnik]

@10:00 Would you get even a greater effect if you combine the two in one set, like the well known 21 rep range of the preacher curl.

[@FlowHighPerformance1]

Good question. It is certainly possible - and seems to make sense. Although more evidence is needed to confirm this 👍

[@geekless]

Outstanding video. Nicely done.

[@FlowHighPerformance1]

Cheers, glad to hear it 👍

[@martlu95]

Great video once again Flow! ❤

[@FlowHighPerformance1]

Cheers 👍

[@YTho-ev1ej]

I hypothesise having a closer attachment site to the moment arm would lead to fast movement of a given joint, with the trade off being reduced strength. The muscle attachment sites were the most interesting to me… never even thought about it.

[@YTho-ev1ej]

i.e you could punch faster but you’re weak as piss

[@FlowHighPerformance1]

Yes, exactly right. You might be able to move a joint faster, but you would be weaker

[@YTho-ev1ej]

@@FlowHighPerformance1 I’d love it if you could do a video on it. I’m curious if sprinters for instance have closer attachment sites than average and if strong men have further attachment sites.

[@oldskool1977]

🤯 *Fast, explosive positive reps are best for muscle strength. Slow, deliberate negative reps are best for muscle hypertrophy... PERIOD!!!*

[@robanzzz5124]

I like to try and incorporate a bit of both in my routine eg bench press i'll start with unweighted warm up 8-12 reps than rest, 5kg, 8-12 reps for 2-3 sets (Or how excited i am on the day) 8kg 8-12 reps for 2-3 (Or how excited i am on the day, sometimes it'll be 4-5 sets sometimes the 2-3 sets) than 10kg for 2-3 sets at 8-12 reps which for me atm is close to my max, than ill rest for a bit load up 15kg and do a 2-4 rep max than do my deloaded sets as a cool down. I'll then move to db bench press because I feel it's safer to overloaded on dumbbells than benchpress so move up to the 17s on that.

[@FlowHighPerformance1]

Nice, thanks for sharing 👍

[@FraserThomas2001]

Great video, full of great information, and would be very useful for someone who is looking to gain muscle growth. Love the channel thanks for the content.

[@FlowHighPerformance1]

No problem, glad it was helpful 👍

[@Leonidas-eu9bb]

You should make a video about flywheel aka isoinertial training. Studies show it's superiior for strength and hypertrophy compaired to classic weight training.

[@FlowHighPerformance1]

I may make a video on this topic at some point 👍

[@davidcojulun6299]

AWESOME CONTENT!

[@FlowHighPerformance1]

Glad to hear it 👍

[@DarkStarPlays]

Very good research...

[@MrBestofGaming]

8-12 and 12-15 rep range, progressively overload when your reach the top of the rep range, and you’re good

[@johnellis2435]

Oh did you copy and paste that comment. It is clear to me you haven't touched a single weight in your life and have no practical knowledge on lifting weights.

[@ghaith2580]

Good content, keep it up

[@FlowHighPerformance1]

cheers, will do 👍

[@Sjcstro84]

Good stuff. Thank you

[@FlowHighPerformance1]

no problem 👍

[@Miller2h41]

The weight should have the right amount of resistance that you can lift but not too heavy to where you can't lift.

[@dominiqueleroy3826]

Great explanation, great pptx, great presentation, new sub

[@FlowHighPerformance1]

Glad to hear it 👍

[@KenanTurkiye]

Is mechanical tension the same as the discomfort you get when your mechanic gives you the bill?

[@FlowHighPerformance1]

Yes, it is exactly the same 😂

[@skyarsenallll]

Another great informative video thank u and keep it up

[@FlowHighPerformance1]

No problem, will do 👍

[@TheChico868]

Proper form is more important. The highest u can go without breaking form

[@dondo4341]

great content

[@FlowHighPerformance1]

Cheers 👍

[@Schlumbucketreturns]

I think the goal for hypertrophy is just to stress the muscle as much as possible to force an adaptive response. If you are doing average rep sets with strict form you can't really do that fully. The most effective exercises I have found are supersets with very brief rest between sets, or high volume sets done to true failure by gradually relaxing your form. I do sets of dumbbell curls where I don't even count the reps, but count the minutes. With practice, you would be surprised how many reps you can really do as long as you allow your muscles to get enough blood flow. After 5 minutes of continuous curls your arm will feel like it wants to fall off, but you get the maximum response.

[@FlowHighPerformance1]

Yes, I agree that maximally stressing the muscle is the goal for hypertrophy. How exactly we do that is another question...

[@tiffanylubeck3505]

Thanks so much for this, I was wondering alot about the progress I was making with weight reps and this explained so much to me.

[@FlowHighPerformance1]

no problem, glad it was helpful 👍

[@spotshelix8986]

my favorite is doing the mike mentzer style but 3 to 5 sets

[@rickaguilar1833]

Train with loads that you can manage and reps you can manage! Then rest for one day and repeat! Enough said! Be safe, be happy!

[@FlowHighPerformance1]

Pretty much 👍

[@Only.D.G.]

How would you explain the bronze era systems such as the light dumbbell system?

[@FlowHighPerformance1]

Havent looked into these training methods much. It would likely be effective for muscle growth - but maybe not MAXIMALLY effective 👍

[@Only.D.G.]

@@FlowHighPerformance1 Thanks for your response. Appreciate it

[@vhira]

Hey FHP. Does poor posture and having tight muscles or poor mobility hinder muscle strength and growth when it comes to weight training? I question other pt’s at my gym and some say yes and some say no.. what are your opinions?

[@FlowHighPerformance1]

I wouldnt say so. Unless you have pain/injury that posture contributes to in some way, then I wouldnt worry about it 👍

[@annak29]

Yes, absolutely! Biomechanics is everything. It affects even the metabolic response of muscle growth due to circulation and neural flow. It also effects consistency and longevity in training. It's a no-brainer. People with poor postural stability and joint mobility will never attain their muscular potential due to co-activation and ROM, neural input limits, which all affect how the muscle can respond to that work stress for adaptation. Hypertrophy is an ADAPTATION response.

[@keithgriffiths9864]

Anna is correct

[@burizaemon9305]

In terms of boosting metabolism and for fat loss..which one is more effective Muscle Hypertrophy training or Strength training??

[@FlowHighPerformance1]

Hypertrophy training 👍

[@burizaemon9305]

@@FlowHighPerformance1 thanks

[@SamWize.]

I am wondering if you have any videos on shoulders? I have watched a few of your videos now and there isn't much any information on shoulders

[@FlowHighPerformance1]

Check out these videos: kzbin.info/www/bejne/haWtYoJ4iKp_eM0 kzbin.info/www/bejne/o3mtfGCMpLasps0

[@zippo_muk9254]

*Why not pump with low weight and then pause and do sets of 4-6 reps with heavier weight?* Gain strength and size.

[@FlowHighPerformance1]

You can definitely do this 👍

[@Doodler-nt7kv]

So would it be best to alternate between periods in which you train with somewhat lower, more fast and explosive reps for strength. And then transition to more reps, but with a longer eccentric for hypertrophy?

[@FlowHighPerformance1]

Depends on your goals. If you want both strength and hypertrophy - then this makes sense. Although if you are purely focussed on muscle growth, then controlled eccentrics are probably best at all times 👍

[@edhill8568]

So what if you're more focused on muscle stamina than muscle growth?

[@FlowHighPerformance1]

That is a topic for a different video....

[@deltalima6703]

Need to see an optometrist if you cant focus properly.

[@aditya8218]

Keep producing content with deep information Can you please do one on bulking and cutting Like at what percentage body fat should we start bulking and cutting

[@FlowHighPerformance1]

I'll add this video idea to my list 👍

[@aditya8218]

​@@FlowHighPerformance1 any update 🥲

[@FlowHighPerformance1]

I'll get to it eventually. It may take multiple months though 👍

[@aditya8218]

@@FlowHighPerformance1 ok take your time ✌🏼

[@evansebast]

thanks a lot for this. Can you please do one on calisthenics?

[@FlowHighPerformance1]

Unlikely. I have no experience with calisthenics unfortunately 👍

[@igt2173]

Any new researches came out in regards to rest periods for hypertrophy between isolation nd compound movement's?.....

[@FlowHighPerformance1]

Not that I've seen. Definitely an area that I am interested in 👍

[@darkmater4tm]

What nobody ever answers to my satisfation is, how is it even possible that more strength doesn't translate to more muscle? Maybe in the shortterm they are not the same, but longterm, if I build strength, can't I just leverage it to build more mass?

[@FlowHighPerformance1]

I'd say yes and no. Lifting more weight doesn't always expose your muscles to more tension (which is the goal for hypertrophy training). If you manipulate technique, rest periods etc. you can lift more weight, but you arent necessarily getting a better hypertrophy stimulus. However, I agree that over time, you should probably be getting somewhat stronger as your muscles grow. However, I dont think that focussing purely on strength is the best way to build muscle long term 👍

[@lespaulsarecool]

Eccentric Tempo 2-4 seconds is not a good place to start 4 secs is a max really! Otherwise you're increasing metabolic stress to no extra affect and potentially reduce MU recruitment and ironically TuT

[@FlowHighPerformance1]

check out this video for my thoughts on eccentric tempo kzbin.info/www/bejne/ZnyUi4aGpLdmbZo

[@unnys2925]

7:23 so for a bench press, its not totally necessary to bring the barbell to touch the chest for a rep that will have a relatively optimal load?

[@FlowHighPerformance1]

actually the opposite. If you were to do partial reps on bench press, you would want to perform only the bottom portion of the rep. ie. you probably dont need to lockout 👍

[@unnys2925]

@@FlowHighPerformance1 ohhh that makes a lot more sense, thank you!

[@reginaldredula4035]

And how long should rest be between sets if doing heavy loads (8reps, 4 sets)?

[@FlowHighPerformance1]

Check out this video kzbin.info/www/bejne/noG9k5iMasR6a5o

[@stevenweeks4436]

When you say one group is superior to another does that mean statistically significant?

[@FlowHighPerformance1]

Generally yes. Sometimes I will say this if there is a noticeable trend in favour of one group/condition too 👍

[@lespaulsarecool]

Volitional failure means proximity to failure was standardised?

[@FlowHighPerformance1]

There may have been some slight differences since some trainees may have pushed slightly harder than others. Although it is close enough to be considered roughly standardised 👍

[@lespaulsarecool]

@Flow High Performance in reality we just cant know that, but it would be incredibly hard to have consistent

[@deimuxxx14]

Thanks

[@FlowHighPerformance1]

No problem 👍

[@johndonson1603]

Anything between 4 and 20 reps heavy, here you go , sorted .

[@FlowHighPerformance1]

Pretty much 😂

[@phantomzpro250]

50 reps leg press is quite fun.

[@FlowHighPerformance1]

🤢

[@Muyen462]

Can we assess muscle stress by muscular feelings ? Idk if you understand

[@FlowHighPerformance1]

Yes, I think sensations such as mind-muscle connection, stretch-under load, muscle pump, DOMS etc. can be useful indicators of muscle stress. Although they are not DIRECT measures of the stimulus, so take them with a grain of salt 👍

[@Muyen462]

@@FlowHighPerformance1 How to know if you’re stressing your muscles enough then?

[@dennisrkb]

What about programs such as PHAT or PHUL?

[@FlowHighPerformance1]

I am not familiar with either of these programs

[@xclusive2168]

What do you think adding 100 pushups on chest days? So like twice a week

[@FlowHighPerformance1]

I think it is fine. although there are probably more efficient ways to train the chest 👍

[@xclusive2168]

@@FlowHighPerformance1 I already do like 3-4 chest workouts but I feel like it's still not enough

[@FlowHighPerformance1]

you could try adding more sets

[@vaskenschannel1403]

Should basketball players lift more heavy but low reps or low weight high reps?

[@FlowHighPerformance1]

This video should help kzbin.info/www/bejne/e2SQiqtsaLqLrpo

[@mikesmith8313]

Any impact of hormones, timing?

[@FlowHighPerformance1]

I am not an endocrinologist, but from what I understand, acute post-exercise hormone changes within the normal physiological range are not indicative of long-term muscle growth 👍

[@sengaleng88]

Are you Eugene? Voice sounds so similar

[@FlowHighPerformance1]

No, I am not

[@rikrikmsangma5627]

I don't understand. What do you mean by heavy and light? Is there any weight of unit like 2kg 5kg are light 10 kg and 15kg 20 kg are heavy ? You're only talking about 'reps' sorry I don't understand

[@FlowHighPerformance1]

Load is relative to all the variables discussed

[@Hydesy]

TLDR?

[@FlowHighPerformance1]

Why are you here if you don't want to watch the video?

[@Hydesy]

@@FlowHighPerformance1 I apologize, the content is good, but it's an investment and I don't always have the time to sit through it all. I also played the whole thing but kept getting pulled away so missed parts and didn't want to rewind and watch again. The information is good though and the TLDR at least gives me a clear idea of what the message is without sitting through the build up or at least choosing if I want to

[@deltalima6703]

|||||||||||-||||||||||| Heavy ||||-|||| Light |-| Wtf?!? Why?

[@Rudiudiii]

Helpful tip shave your head for more aerodynamic sets. "It's basically for show that's what hair is. It has no other purpose other than "I look good" so let's just go'head and remove that I'm here to win" Jocko willink

[@lucashenriques4242]

If the bar ain't bending you are just pretending

[@FlowHighPerformance1]

😂

[@tiffanylubeck3505]

lmao, that was good, I love you guys @ the gym, keep it up!

[@Dominik-zd4nj]

schwer und falsch, des bedarfs

[@beotho]

und danach ein brokkoli-shake, weil der noch in die macros passt

[@jarrodpelrine7229]

Never go all the way to muscle failure it teaches the body go give up!

[@rogerbee697]

Both.

[@ForLegalReasonsThisIsAJoke1]

This one is easy. First you work on strength then you go for volume. High volume with heavy weights for the most hypertrophy. Using beginner weights which albeit are heavy in a relative sense are still a waste of time for volume work. Unless you are on the sauzule, you can get away with light weight(still heavier than beginner weights)and endless volume then for hypertrophy.