How Often Should You Change Your Lifting Routine?

[@nsx_montana]

Absolutely brilliant channel, keeps me motivated and helps adjust my training sessions. Amazing research, facts and all graphic wise very nicely edited. Aussie accent also makes everything better!

[@FlowHighPerformance1]

glad you enjoy the videos 👍

[@renevanleeuwen1813]

An excellent summary of reasons why would change or not change excercises in a strenght program.

[@KazeClips]

I've been on the same routine for 2 years and was thinking of switching since my goals changed (from "get as strong as possible" to "get as lean as possible while maintaining a 315lbs bench/495lbs deadlift/315lbs pullup) so this is perfect timing

[@undercoveraca]

Brilliantly logical and helpful. I would only point out that the title is about lifting and does not specify hypertrophy as the goal, but the video then proceeds for the premise that hypertrophy is the goal of lifting. It isn't always and isn't for me. You could either specify the video is for hypertrophy training or have different sections for different lifting goals. But love your work. Way better than 99% of bro science.

[@FlowHighPerformance1]

Yes, you are correct. However, its difficult to explain things with too much nuance in a video title, so I try to keep it simple. glad you found the video helpful 👍

[@batoulsheayto4190]

Your videos are the most informative on the internet. You really don't gatekeep. I am studying to attain my PT certification and your videos are of great help. Can you make a video on "how to know we are performing the right technique to prevent injury during an exercise" like joint biomechanics and positions that might put the joint under the risk of injury. Because i didn't find any clear videos on this topic. Would be really thankful if u make a video on this topic. Bless your efforts.

[@FlowHighPerformance1]

glad to hear it! It is a difficult topic to make videos on because there is no 'perfect' way to train. Technique will look slightly different for each individual based on limb lengths, muscle fibre orientations etc. For now, check out this playlist on how to generally train each muscle group based on anatomy kzbin.info/aero/PLshkNGRYLVSaXeeDu6XLBKpYFtOO2K-CX

[@_Onlime]

I'm very thankful that you share this amazing content for free

[@FlowHighPerformance1]

glad to hear it

[@DavidRomanKC]

You switch based on need to progress, available equipment, and whenever things are hurting. 😅

[@usamanaeem3422]

I dead azz open yt to search this topic and boom the first on my home page. Seems like yt can read my mind

[@FlowHighPerformance1]

🤣

[@Fran-us8zj]

Incredible channel 🙌👏👏👏

[@_egghead]

I change every year and only change few exercises

[@Tomerkad]

There's a recent study that claimed that up to 40+- weekly sets per muscle group, you will still benefit from muscle growth to a measureable amount. This stretches your "up to 20 weekly sets" bar way higher. Of course, it also depends on training years level.

[@FlowHighPerformance1]

Yes, new evidence suggest that even higher volumes may be better 👍

[@um52]

If your diet/recovery’s on point & successfully achieving progressive overload in every exercise & session, stick to that program. And Work hard but smart. Simplicity is key

[@denisfellin6260]

so like... the max number of weeks to keep the same program is? (is 1 year too much? 6 month? 2 years?)

[@FlowHighPerformance1]

there is no max. If everything feels good and it works with your current lifestyle, you dont need to change anything 👍

[@spurzo-thespiralspacewolf8916]

When training a muscle 2 x week, I like to have an A/B routine where I come back to the exact same exercise every 7 days. Any downsides to having an A/B/C routine where I repeat the same exercise every 10 days but still training each muscle 1 x 3-4 days?

[@FlowHighPerformance1]

no downsides as far as I am concerned 👍

[@MattSteez]

Great video

[@pradipmahajan5468]

In which rep range should we train bicep and tricep for strength if we are not in hypertrophy phase

[@FlowHighPerformance1]

I don't see a need to train biceps & triceps for strength, unless you are competing in a curl & pushdown competition. I'd recommend training them with a hypertrophy focus - even if the goal is to translate to strength of other compound lifts

[@Ivan_Mohnke]

I feel like studies on “changing exercises” has a potential confounder; they getting little to no frequency of the “most effective” exercises

[@antonhelsgaun]

And if they only go for some weeks, you spend a bunch of the time learning the exercise

[@FlowHighPerformance1]

that's true. It would be interesting to see a study using the 'most effective' exercise variant (in theory) vs changing exercises 🤔

[@Ivan_Mohnke]

@@FlowHighPerformance1 sign me up

[@Ivan_Mohnke]

@@antonhelsgaun imagine having to acutely relearn every session too hahahhaa

[@stanwesterink5637]

When discussing the study about variation it shows that there is a significant differnce in the bicep and tricep muscles but no difference in the rectus femoris. Then you go on and talk about larger muscles probably benefitting more then the bicep for example. Are there other studies that show more of a difference for larger muscles? Or do i just interpret it wrong?

[@FlowHighPerformance1]

It not necessarily about the size of the muscle, it is about the complexity of the muscle fibres and what functions they perform. The rectus femoris is one muscle of the quadriceps group. So it is the quadriceps muscle group as a whole that would likely benefit from more exercise variation

[@madhusudan]

In the 20 set/wk ideal for volume, does that include only direct targeting or also peripheral, like how biceps are activated in lat pulldowns?

[@FlowHighPerformance1]

I usually count direct sets only. Check out these videos for more info kzbin.info/www/bejne/gXKrXmtjg9Bnqas kzbin.info/www/bejne/mZKzlJWFr6asaNU

[@madhusudan]

@@FlowHighPerformance1 TY

[@nutritionschool15]

Which software you use to make video

[@FlowHighPerformance1]

powerpoint

[@jamil2607]

Put "When" in the tumble, put "How often" on title and answer "whys" on the video.

[@FlowHighPerformance1]

🤷

[@MrBestofGaming]

do you have any videos on how to approach a mini cut? maximum weight loss a week and duration etc?

[@FlowHighPerformance1]

I almost never recommend a mini cut, and therefore don't currently have any videos on the topic

[@Snerdles]

Something that has really worked well for me if you can handle fasting for 36 hours is on weeks you are gaining muscle you do your regular maintenance diet, and then on weeks you want to lose fat you pick one day a week to fast and then increase your calorie intake the rest of the week by 5%. As an example, if you eat a 2000 calorie diet you regularly then you eat 14000 calories per week. For a few weeks switch to 2100 calories a day only 6bdays a week and put all of your heavier/growth training in those days. Then eat nothing for 1 day and have that as your rest, stretching, walking, or other lower intensity day. This drops your calories from 14000 over a week to 12600 calories (a reduction of 10% overall) but you still spend a huge amount of time in surplus and build mode. I haven't found any studies that look at a similar routine, but it works surprisingly well for me.

[@MrBestofGaming]

@@FlowHighPerformance1 is there a reason for that you don’t recommend it?

[@MrBestofGaming]

@@Snerdles that’s an interesting approach!

[@Roland-Roy]

When it doesn't work anymore 😅

[@johnny5584]

didn't really answer the title of the video

[@beastmry]

As it says in the summary, keep it for at least 6 weeks. Usually a lot of programs come in 8-12 weeks. Run it, and if you liked it, run it again. Then maybe switch it around.

[@FlowHighPerformance1]

There is no specific number for everyone. Use the principles discussed to adjust training based on your context

[@CB-so8xd]

Gotta think for yourself