How to Apply Progressive Overload for Muscle Growth

[@labigizmo]

Can I just say congratulations. I've followed your channel since the early days and just noticed you've got 221k subs 🎉🎉 Well deserved.

[@FlowHighPerformance1]

Cheers! Thanks for the support 🙏

[@JP01_]

@@FlowHighPerformance1Jus got another one Bruce 🫡

[@rafaelmingau8334]

best lifting/workout channel by far, keep up the great work

[@FlowHighPerformance1]

glad to hear it 👍

[@bobcatinsag739]

This and the russian cartoon guy

[@rafaelmingau8334]

@@bobcatinsag739 who is the russian cartoon guy?

[@kristofnagy1373]

12:44 FINALLY someone who acknowledges that consecutive sets usually doesn't have the same reps

[@lume_tk]

Damn, seems like I was doing it wrong all this time. I would stop the set if I hit the end of a rep range, and up the weight only if I got all sets to the end of a rep range

[@FiFiFilth]

​@@lume_tklol what. So you never came close to failure in your initial sets?

[@pseudofilosofiaantiguru3068]

The best lifting educational channel out there by far

[@FlowHighPerformance1]

glad to hear it 👍

[@ashik6419]

The quality of content is is just so huge. You deserve much more subs, and I'm sure you will hopefully get there.. Thanks for providing all these

[@FlowHighPerformance1]

glad you enjoy the content 👍

[@Cloppa2000]

Wow! That was comprehensive, well explained and very easy to follow! 👍👍 It all seems like common sense once you've figured it out!! With the rest periods - the best time period I know is to go again when you feel ready and confident that you will be able to hit the goal reps for the set. Aerobic fitness even has an impact on this!

[@FlowHighPerformance1]

glad it was helpful! Yes, I think most people end up autoregulating rest periods in this way 👍

[@TheTTyks]

Great information as always.

[@FlowHighPerformance1]

glad to hear it 👍

[@ofueysytukbfdstwwyrg]

Thank you so much for this free information 🙏🏻

[@FlowHighPerformance1]

no problem 👍

[@martinolson761]

Always enjoy your videos. 65yr old guy with 50yrs of lifting behind me...but I still pay attention and learn something.

[@FlowHighPerformance1]

glad you found the video helpful 👍

[@Oi-mj6dv]

Very through extremely comprehensive and fully truthful. Speaking of progressive overload im elated you upload a video on the application of this principle just as i maxed out the rack for DB rows today 🙌🙌 goal achieved

[@FlowHighPerformance1]

Glad it was helpful!

[@homayoonf]

Excellent content like always. Just a quick question about partials: there is an anecdotal thing that full ROMs are better for tendon and soft tissue health in the long run, have you heard about it is there evidence for that? Also, what do you suggest to breakthrough lingering plateaus that hinder progressive overload and consequently might be affecting hypertrophic stimulai? 🙏✋🏼

[@FlowHighPerformance1]

Good questions. 1. I haven't seen any evidence for full ROM being more/less beneficial for long-term joint & connective tissue health. Although, I generally recommend training with full ROM and then extending sets using lengthened partials for exercises where it is applicable. 2. Depends what you mean by plateau. For muscle growth, I wouldn't worry too much about performance plateaus, just focus on training close to failure with good technique. As an intermediate/advanced lifter, performance gains will be slow, and changes to technique, rest periods, exercise order etc. will likely mask performance gains (in the short-term at least). It is unlikely that a lack of progressive overload is going to inhibit the hypertrophic stimulus - unless you simply aren't training near failure

[@homayoonf]

@@FlowHighPerformance1 many thanks ✋🏼

[@nicky2times2times10]

I love this channel. Great info that's digestible.

[@FlowHighPerformance1]

Glad to hear it 👍

[@evanhughes9576]

Since volume is a primary driver of muscle growth, I'm curious about the effects of long- and short rest periods on muscle growth with a fixed time to exercise. Consider a 50-minute allotted exercise time, and 30 seconds to execute each set, using 70% 1RM and 1 RIR, for example: Group 1: 4 minute rest periods, or 4.5 minutes/set, or 11 sets/session (maximizes inter-set recovery & therefore per set effect size, but lower volume/session) Group 2: 2 minute rest periods, so 2.5 minutes/set, or 20 sets/session (maximizes volume/session, but per set performance is hampered) I'm keeping the diminishing returns beyond 20 sets/week in mind, but it's hard to imagine 20 sets in a fatigued state are the same as 20 sets in a fresh state (alluded to at 9:48, but mainly regarding exercise order). What do you think?

[@FlowHighPerformance1]

Its a good question, and something that is not fully known at this stage. In your example, I would be pretty confident in saying that group 2 would achieve superior results. A recent meta-analysis showed similar hypertrophy outcomes when resting 1-2 vs 2-3 vs 3+ minutes between sets. Although hypertrophy was slightly inferior when resting

[@jacklauren9359]

Don’t complicate hypertrophy. Like Andy galpin said, it’s idiot proof, you cannot stuff it up. If you stress it enough then you will stimulate growth. You can do 2 sets but if the stress is not enough then you wont get the adaptation you want. If you understand the principles of progressive overload and stress strain curve relationship, all these meta analysis this and that don’t matter. The recent studies at best are 10 yrs behind. The renowned physiologist that has less following and hardly post some bs claims using their title “Phd” knows this already.

[@Insomnolant1335]

I'm now down 69 pounds in 7 months. Thanks again for all your advice, FHP. Just 21 more pounds to go until I reach my ideal weight.

[@FlowHighPerformance1]

nice! keep up the great work 👍

[@yosmuc]

So clear ! Thank you !! 🙏

[@FlowHighPerformance1]

no problem 👍

[@obzenmeshuggah5912]

Excellent content! Thank you.

[@FlowHighPerformance1]

no problem 👍

[@xclusive2168]

Do you recommend periodization training like one month is bodybuilding and the next month is strength traing or should you just do strictly bodybuilding for every month?

[@FlowHighPerformance1]

if you goal is to maximise muscle growth, then I would recommend hypertrophy training every month 💪

[@kaiserfakinaway5909]

my man here is fitness jesus

[@FlowHighPerformance1]

✝️⛪🙏

[@_Onlime]

12:57 Are you supposed to increase load when the first set goes abode the desired rep range, or when all reps are past it?

[@FlowHighPerformance1]

You could do either. But I'd say if you can exceed the rep range with the first set, I'd increase load. Although you might need to reduce load for subsequent sets

[@_Onlime]

@@FlowHighPerformance1 I see, thank you for taking the time to reply. As a begginer this video was incredibly helpful. I'll be sure to try and increase load when I go past the desired rep range, even if it means lowering it on subsequent ones.

[@shoobzy3431]

You ever feel like you keep eating and eating, working out consistently and your strength just doesn't go up and neither do your reps. It's why I've always struggled with progressive overload.

[@FlowHighPerformance1]

I think we would all like to progress at a faster rate

[@Skraton]

at 12:42 if it says 1 RIR with 4 sets at 10-9-8-7 reps does that mean 1 RIR for each of these sets or just the last one?

[@FlowHighPerformance1]

all sets at 1 RIR 💪

[@ZayneMaleg]

so for let’s say bicep curls, do I minimise on the short stretch aspect which is when i pull all the way up? or would it be better to go around like 75% of rom to maximise tension

[@FlowHighPerformance1]

The stretch-shortening cycle will occur at the bottom of the bicep curl. I would suggest performing the full range of motion, just make sure not to bounce at the bottom of the curl. In any case, a bicep curl wont have too much of a stretch-shortening cycle anyway 👍

[@UnderCultures]

if I dont keep exact track of the weights I lift but I go to failure or close to failure on every set I do is it good enough?

[@FlowHighPerformance1]

yes, that's fine 💪

[@MrBestofGaming]

what are your thoughts on a 5-8 rep range for all exercises, compound and isolation?

[@FlowHighPerformance1]

I think it can work. It might have a slightly higher injury risk for some isolation lifts, but otherwise its okay

[@redxiii9939]

Is full range of motion more effective for hypertrophy because of the fact itself that the target muscle is in a lengthened position, or is it because contracting the muscle from that position requires more effort? Great video!

[@FlowHighPerformance1]

Good question. It is unclear at this stage, but it seems that it is due to the muscle being trained in a more lengthened position

[@ofueysytukbfdstwwyrg]

Can you elaborate more about how to implement rep ranges and how does it looks like in term of progressive overload,

[@FlowHighPerformance1]

1. select a target rep range that is suitable for the exercise (eg. 8-12) 2. take each set close to failure (0-3 reps in reserve) 3. if you can perform more than the top end of the range (eg. more than 12) then increase the load next time you perform that exercise 4. if you fall below the target range (eg. below 8) then reduce the load for the following set hope this helps 👍

[@ofueysytukbfdstwwyrg]

@FlowHighPerformance1 but let's say I do 3 sets of pull ups (5-7 rep ranges) Set 1; 7reps Set 2; 5 reps Set3 ; *3 reps* (Rest is 3 minutes between sets) Like how do people pick a rep range and make sure all their sets stay between the target rep range ? *note that I'm going to failure each set*

[@_Onlime]

16:35 What does this mean? 😅

[@FlowHighPerformance1]

The stretch-shortening cycle is the bounce you get out the bottom position of squats, and presses

[@_Onlime]

@@FlowHighPerformance1 Ty!

[@nboss968]

You have to exhaust the muscle fibers by stressing the muscle. Bodybuilding is all about making the muscle work by proposfully making it more difficult for the target muscle to work. Sometimes that means strict form, but sometimes that means cheating to stress the target muscle more and make it work harder. It's all about taxing the muscle.

[@demon6937]

So adding more reps to weight you can do with good form is better than heavy weight but bad form and low reps?

[@nboss968]

@demon6937 I honestly don't think there is one simple answer. What do you mean by bad form? Jay Cutler is known for swinging on all of his movements, which is not textbook. It's all about making your muscles work progressively harder. You have to be honest with yourself.

[@demon6937]

@@nboss968 bad form I mean not doing full range of motion and more like a half motion as the person struggle to do it fully for example bicep curls the hands should start from the bottom rather than mid way to compensate the weight

[@Slowensko98]

i just found you and watched 2 videos. in both you're using the "more" and "less" symbols wrong. ">3" (or "3

[@FlowHighPerformance1]

thanks for the feedback 👍

[@anttony80]

See what happens when u start to workout for the first time the next day or even the day after that when u go to lift again it’s so painful….and that’s when people either give up or wait till the soreness goes away……

[@AsrielAsitgets]

Can’t relate..you should give the muscle you worked out a 48 hour break.

[@FlowHighPerformance1]

Yes, you will get sore when first starting any exercise. Just start with low-volume, low-intensity exercise

[@kristofnagy1373]

After a month or two my rep ranges naturally stayed the same for the next 4 months. Then I quit...

[@FlowHighPerformance1]

my rep ranges have stayed the same for about 8 years

[@redstorm474]

y'all will never understand hypertrophy unless you study mechanism of hypertrophy! Luckily, few people study this because this is more difficult

[@billshasta5296]

Waaaay too long

[@FlowHighPerformance1]

try tik tok