How to Individualise Your Training Routine

[@soham9496]

Ur channel is underrated

[@IzzyTaps]

Yeah wtf

[@ardy5846]

true

[@danieldistrola2873]

As always, great information. I have found that training is really a trial-and-error proposition. What you really need to find is the right "program" for you and do it to the best of your abilities. Nothing beats consistency and proper form.

[@FlowHighPerformance1]

I agree 100% Daniel. Prioritise consistency, effort and technique, and find what routine works best for you 👍

[@meryemcokal5495]

All the social media platforms we use are overly saturated with random mis information that is never related to one another. These videos truly contain all the relevant information all packed beautifully and kindly explained. Your videos are so informative!! Thank you so much for making these videos and putting in the effort to delicately piece these together. i cant imagine the dedication it took to make them, very respectable. ❤️

[@FlowHighPerformance1]

No problem, glad the videos are helpful 👍

[@ftjosephh1817]

❤

[@okcyurwin]

This is the one I needed. Over time I've learned what volume is and how certain exercises effect different muscles but this video shows the importance and examples of why and how to to tailor all the variables of a workout to your own individual needs 💪🏼👍🏼👍🏼👍🏼👍🏼👍🏼👍🏼

[@FlowHighPerformance1]

exactly right 👍

[@dallashall2551]

I recently found this channel, it is a gold mine of information. Thanks for the great work.

[@FlowHighPerformance1]

no problem 👍

[@arunnair8629]

Another fantastic post. I have learnt so much from your channel. Thank you so much

[@FlowHighPerformance1]

No problem, glad the videos are helpful 👍

[@SplashFireFilms]

love this topic, Training is so individual for everyone, great video

[@jpapo5990]

Hi i love your videos, i've been watching a lot of your content and you motivated me to read about weightlifting, muscle anatomy and periodization, with the basics of what i learned i tried to develop a special routine for me and my favorite excercises and personal priorities, it isnt finished yet but this is what i got if someone have recomendations, advices or critics i´ll take them into account. English is my second languaje and i´m still learning i´m sorry if i mistyped someting. Here is what i got. PUSH DAY Bench press 4 sets x 10-12 reps Tricep Pushdown 4 sets x 15 reps Db Incline bench 3 sets x 10-12 reps Cable Tricep Kickback 3 sets x 12 reps Db lateral raise 3 sets x 12-15 reps Seated shoulder press 4 sets x 10-12 reps Cable crossovers 3 sets x 15 reps Skull crushers 3 sets x 10-12 reps Egyptian Lateral Raise 3 sets x 12 reps Knee raise 3 sets x 15-20 reps Abs machine 3 sets x 15-20 reps PULL DAY Single arm Lat pulldown 4 sets x 10-12 reps Preacher curls 4 set x 12-15 reps Chest-Supported Row 3 sets x 8-12reps Hamer curls 4 sets x 12-15 reps Dumbell row 3 sets x 10-12 reps Lat pullover 3 sets x 15-20 reps Incline curls 3 sets x 12-15 reps Seated cable row 3 sets x 12-15 reps Lower back 3 sets x 15-20 reps Rope Face Pull 3 sets x 15-20 reps Shrugs 3 sets x 15 reps Reverse db fly 3 sets x 15 reps Reverse ez bar curl 3 sets x 15 reps LEG DAY Barbell squat 3 sets x 8-10 reps Leg curl 4 sets x 10-15 reps Hack squat 4 sets x 10-12 reps Standing leg curl 3 sets x 15-12-10 reps Leg press 4 sets x 15-12-10-8 reps RDL 4 sets x 12 reps Standing calf raise 4 sets x 15 reps Leg extensions 4 sets x 20-15-12 + dropset Seated calf raises 4 sets x 20 reps Knee raises 3 sets x 15-20 reps Abs machine 3 sets x 15-20 reps As I said, it is not finished yet and I would like to read your comments on it.

[@trovalerotatsuhiro1802]

I just wanted to say that it's nice to see you answering questions and comments, even if the video was published a while ago

[@FlowHighPerformance1]

Always enjoy engaging with the audience 👍

[@xCRAZYF1GHT3Rx]

Thanks!

[@FlowHighPerformance1]

No problem, thank you for the kind donation 🙏

[@mertsahin3130]

Such an underrated chanel would love to witness your chanel getting bigger hopefully love from Turkey

[@FlowHighPerformance1]

Cheers, glad to hear it 👍

[@tomyang714]

This is information gold mine. Thank you 😊

[@FlowHighPerformance1]

no problem 👍

[@CaptainNinjaKid]

I would love to see another one of these videos that's focused on strength training

[@FlowHighPerformance1]

Will consider it for a future video 👍

[@anilo82]

Fantastic info! Maybe equipment constraints and different leverages can be considered for individualization also. Thanks

[@FlowHighPerformance1]

very true 👍

[@sajadmoradi9459]

You know man! It's great content as always. I love the way you review papers in your video🤙

[@FlowHighPerformance1]

Cheers, glad to hear it 💪

[@telramba]

Great video. Simple. Easy to get.

[@FlowHighPerformance1]

Cheers, glad it was helpful 👍

[@captainmichaelj2321]

Always love your content, crisp and great visual and easy to understand. What do you think about rest time intervals controlled by heart rates? I read a few research studies supporting it, but there seems to be very few even though we are using smartwatch and devices to measure HR all the time.

[@FlowHighPerformance1]

Its definitely a viable strategy that I have used in my own training. However, I prefer using pre-set rest times simply as a matter of making my training time-efficient 👍

[@doryn931]

You my favorite fitness channel

[@FlowHighPerformance1]

Glad to hear it 👍

[@Reypstraptor4269]

Hey mate love your chanel.I have suggestion for a video. How to implement a gym training routine while also training for another sport multiple times a week? For me its Kickboxing but it could be for other sports like swiming,sprinting,wrestling,cycling ,rowing or any other sport. How to decisgn a strength/hypertrophy routine to also not overtrain and to prevent overuse injuries in joint and tendons.Exercise selection,freqency,intensity,RPE, there are a lot of variables to consider.

[@FlowHighPerformance1]

Good topic, will definitely make a great video! Will certainly consider it for future content 👍

[@volux9266]

Thank you so much for this informative video 🙏

[@FlowHighPerformance1]

no problem 👍

[@venla5648]

Such great videos 😍

[@FlowHighPerformance1]

Glad you enjoy them 👍

[@protagon1stBo]

Great information, i'm going to base my new program on it. BUT I don't really get, why don't you mention Shoulders and Abs as a muscle group. Is it because they're involved in every other muscle group training?

[@FlowHighPerformance1]

Yes, they usually get enough stimulus to grow via indirect training. However, you can always train them directly if you want to emphasise them 👍

[@amanaingh1234]

Bro I am getting muscle unbalance How to find ur lagging muscle For find my lagging muscle we should measure body parts

[@FlowHighPerformance1]

Small imbalances are normal, and nothing to worry about. If you are concerned, just make sure to incorporate a few unilateral movements on your routine, and you should be fine 👍

[@amanaingh1234]

Bro I am from india and here some yt channel saying we should change workout and routine every 1 or 2 month is right and shock the body again and again it's it right or wrong ,I think hypertrophy is adaptation of exercise and variation we should change at least 16 week what u think ptive

[@FlowHighPerformance1]

This video should explain kzbin.info/www/bejne/a5PFfYV4Zax_j80

[@kurkurehatake878]

been watching all your videos they are very helpful. have you made any videos about when to switch exercises ? so that my body wont adapt to it and new variations would still keep my gains coming?

[@FlowHighPerformance1]

Check out this video kzbin.info/www/bejne/a5PFfYV4Zax_j80

[@ofueysytukbfdstwwyrg]

can you make a video about how to incorperate running with resistance training ? like lets say i do PPL split how should i incorperate runnnig into to that practicaly ?

[@FlowHighPerformance1]

check out this video kzbin.info/www/bejne/mX6QeoV6mciShK8

[@KenanTurkiye]

VIDEO REQUEST: Your vids are very informative and thought provoking, if you see fit and beneficial to us all, can you please make a vid on movements/exercises that are overlapping, for example how rowing movements also work biceps etc, and by how much of a margin would the overlap be as an assumption we may use in our calculations of volume. Best wishes.

[@FlowHighPerformance1]

I already have a video on this topic which you can find here kzbin.info/www/bejne/mZKzlJWFr6asaNU

[@KenanTurkiye]

@@FlowHighPerformance1 Thank you for that Peter, I had forgotten that video but now that you passed it aloung, I do remember watching it and had a look now again. The ratios given there are just vague, either counting the ''indirect sets as whole, half or none'' I find that too arbitrary. Aren't there any studies done with emg to actually measure and cross compare with a list of exercise and the secondary muscle involvements, like observing how much biceps get activat with a certain row or a lat pull down etc, and comparing this activation with a (standardised) direct curl variant etc? I'm thinking that I'm asking for too much! : )

[@FlowHighPerformance1]

I recommend counting direct sets only 👍

[@KenanTurkiye]

​@@FlowHighPerformance1 I don't know Peter I think it's too simplified like that, I get almost half a pump on the biceps with seal rows and full back pump, but I'm not sure if it's a perfect half, but I'll count that as a half. For lat pull up/pull downs I'm isolating them in different days to see what they do, but theres too many variables, like when was the biceps last trained namely. Anyways, I guess it's beyond my scope, if there isn't any proper investigation/studies on it, would be hard, I just have to go with my experience, and say somewhere in between your 'don't count them/zero'' and my ''almost half'' and say 0.25 lol :)

[@josephhayes1591]

11:50 that seems rather sizable not "slightly superior" .. 44%,60%, and 240% differences?!

[@FlowHighPerformance1]

yes, this one study found significant differences in muscle growth. Although taking the entire body of research into consideration, the differences dont seem to be all that much. Although more high-quality evidence is emerging which favours higher frequency training 👍

[@hongshenji9294]

I would like to know what software you use to complete the video production

[@FlowHighPerformance1]

Powerpoint

[@deadliftalot]

I have a question about the bi articular mucle theory , why does it apply to the hamstrings only (during a squat) even tho the quads also attack to the hip and knee

[@louisbutler1584]

Only one of the 4 quad muscles crosses the hip and knee joints, the Rectus Femoris

[@deadliftalot]

@@louisbutler1584 oh i understand ,i also watched his quad hypertrophy video and it tells you that rectus femeros wont be taxed as it is bi articular

[@FlowHighPerformance1]

Yes, only the rec fem is bi-articular 👍

[@ronaldsuarez6389]

great points bro 💯

[@FlowHighPerformance1]

Cheers Ronald 💪

[@flyguy9324]

Can you make a video on strength

[@FlowHighPerformance1]

There are plenty of videos on strength of you look through the channel 👍

[@williamoconnell1233]

how can we do it for strength, and power though?

[@FlowHighPerformance1]

I'd say there is less room for individualisation for performance outcomes. This is because ultimately, performance follows the principle of specificity, unlike hypertrophy 👍

[@williamoconnell1233]

@@FlowHighPerformance1 ok

[@julez2106]

Sublime video as always, really appreciate the great content! I'm about to make up my own programm plan and implement Mesocycles. I'm aware of the different methods which let's one achieve progressive overload but my question would be how to start the following mesocycle. Let's say I'm keeping most of the exercises, it would be silly to start again with low weight, reps and sets wouldn't it? Because my body is already used to the stimulus they provide. If I was at let's say 5 sets of DB Bench Press with 30kgs at the end of my cycle, should this be my starting weight and volume for the next cycle or how am I managing this? Thanks💪🏼

[@FlowHighPerformance1]

Progressive overload is a complicated topic which will be hard to explain in a comment. I'd recommend to check out this video for a better explanation kzbin.info/www/bejne/nHWXgKyLect_abc

[@robertleroy9043]

Greetings! Quick question; you suggested that after a performance stall on a lift (given you recover + eat enough) the first thing to do is to increase volume and not the exercise itself. Given that volume is increased, but one soon finds themselves in a plateau again, should they now switch to another exercise whilst keeping the amount of newly-increased volume, or return back to the previous lower-set volume but with the new exercise?

[@FlowHighPerformance1]

return back to previous volume with the new exercise and slowly ramp up 👍

[@ahmetkeremtemel6590]

I have a question. We should do 12-20 sets for back. Is this total back or every back muscles(lat-traps)? For example, we are doing chest supported row for upper back. There is not lat stimulus.

[@FlowHighPerformance1]

Good question. I like to count total sets for back. Rows, will be more trap + rear felt dominant, while vertical pulls will be more lat dominant, but all back muscles will probably hit to some extent 👍

[@ahmetkeremtemel6590]

@@FlowHighPerformance1 thank you so much for your answer 🙏

[@FlowHighPerformance1]

No problem 👍

[@amanaingh1234]

Bro show us best super set exercise combinations according to u for beginners

[@FlowHighPerformance1]

kzbin.info/www/bejne/sGStp2N-hbuMa9E

[@treebranch3176]

Could you make a video on the effects of blood sugar/ having diabetes on muscle building. Im a type 1 diabetic and from my research i cant find to many studies of how diabetes affects muscle building.

[@FlowHighPerformance1]

This would be a great video idea. However, this is outside of my area of knowledge and I wouldn't want to provide any misinformation on the medical side of things 👍

[@treebranch3176]

Thats fine then, I respect that.

[@kurkurehatake878]

please help……how do i know when to change exercises to stop muscles to get used to it and stop my gains? should i change my isolation exercises every 2 or 4 months?

[@FlowHighPerformance1]

this video should explain kzbin.info/www/bejne/a5PFfYV4Zax_j80

[@alaidelustre1500]

Thank you 😊

[@FlowHighPerformance1]

No problem 👍

[@tyeo1516]

what about intensity? Should i do 32 sets all to failure ?

[@FlowHighPerformance1]

1. This video didnt suggest to do 32 sets for all muscle groups, it was just an example study. 2. No, you dont need to take all sets to failure, just make sure to train close to failure for all sets (1-3 RIR)

[@gecgec530]

These are great, it would have been perect if the sled took you to the holy night mission

[@MotivationCRE]

Remember guys, these things apply to calisthenics too and you don't need a gym or weights to build muscle

[@FlowHighPerformance1]

True 💪

[@Ayush-vu4nf]

Is it true that volume after a certain amount of sets actually becomes catabolic?

[@JobWClips]

I’d say try it

[@FlowHighPerformance1]

I have not seen any evidence for this. Generally more volume is going to be superior for muscle growth in most cases. However, just be careful not to drastically increase volume right away. Make sure to slowly increase it over time to minimise injury risk 👍

[@superdon1chw]

I have to take a day off ever other to recover

[@charlieparks2015]

You mean group fitness won't satisfying everything

[@FlowHighPerformance1]

unfortunately not

[@TheodoreChin-ih7xz]

Factual

[@KenanTurkiye]

Another wonderfull video Peter, more good success to you, always looking forward to your vids. 👍 ------------------------------------------------------------------------------------------------------------------------------------------------------------ Not all studies are smart, that study at 6:27 by its self or how people present it misguides so many people in bodybuilding that I feel I need to rant about it a bit. : )) Firstly, when an avarage Kenan like me looks at it, say the biceps bar graph you somehow think that with 16 sets (blue bar graph) per week say you get ''x'' amount of growth, with 32 sets (green bar graph) you get something like 6 times more. So, let's say with 16 sets one gets (making up numbers, but think of how a novice would think) say 2 milimetres of growth around their biceps, 6 times that would be 12 milimetres, so one thinks it would be better to train 32 sets per week for their biceps so in one week they get 12 millimetres, at least 10 mm buddy, so in 3 months they will have the biggest guns to flaunt etc. Whereas that graph shows 1percent and 3percent difference from base, (or whatever the numbers are can't check now), yet the way the graphics are presented makes the viewer think of a greater difference. Doing 16 sets per muscle group for each muscle group would mean you are in the gym for at least 3 hours if you are to do it properly, and that defeats the purpose, don't even think of 32 sets ! (this, not even considering the amount of cortisol you will release breaking down you muscle fibres and causing you to overeat and even perhaps became diebatic). And when you come to think of doing this for all body parts, you start thinking you'll be Mr. Olympia in about 9 months at max 12 months if you catch flu or your grandma dies and things like that that may come up setting you back. Yeah a champ in 12 months man! That is why such studies caused so much misinformation to people. Today at the gym, I wrote a programme to another guy, who about a month ago when we talked, I told him to get rid of his junk volume, he is younger than me, he said I'm young have a lot of energy, anyways, to day I wrote him a two split workout plan to be done on three days a week, so each time he comes to the gym he does programme one the next time he does programme two and cycles, each programme has a total of 23 sets of work, and the hardest thing in each programme day is 2 sets of legs, 2 sets of laying ham curl in one day, 2 sets of narrow feet vsquat in the other, theres no deadlift, no bench press, no over head presses nothing of such kind, he is someone with a narrow body so I want to get him wide, on shoulders and lats. I saw left him in the morning, and just one hour ago saw him in the suburbs, asked him how the training went he said I feel very tired. What happened to all that energy, weren't you young? lol Anyway, I went off track, what I'm trying to say is this, because of such ''16-32 set studies'' people are doing junk volume without really stimulating their muscles and not growing. All you need is weekly 8-12 proper sets with proper exercise selections for intermediates, and maybe upto 20 for advanced people. When I first started lifting I used to do about 70-90 sets per day thinking I was doing the right thing, all I did was get my self beat down, extremely hungry, tired and wasted my money on supplements thinking in about a year or at max two I would be at the top, with nothing to show. Ok, my rant is over. Did I say your vids are good? they are. : )

[@FlowHighPerformance1]

Yes, I think you brought up some important points about volume (which I didnt get into the details in this video). 1. I prefer to look at volume over a training career rather than as a weekly number. If we can accumulate volume over 10+ years, we will likely see greater results than trying to do as much volume as possible per week in 1 year. 2. training QUALITY matters too. Sometime doing too much volume subconsciously causes us to train with less effort, intent and with poorer technique. I generally preach quality first, quantity second. 3. While I dont believe there is a true thing as 'junk volume' (depends how you define it), I think that there is certainly diminishing returns with higher volumes. Like the graph shows at 7:20, more volume is probably less ADDITIONALLY beneficial, but it is probably still marginally superior (assuming other variables are equated)

[@KenanTurkiye]

@@FlowHighPerformance1 Yeah, I can't all good points and insights. Regarding junk volume, sometimes it occurs prior to getting the majority of muscle fibres recruited, especially when too much of light weight is recruited and the exercise burns sugar and pollutes the body without recruiting the body, thus causing cortisol and general fatigue, reducing the performance of protein synthesis. Obviously if like you say we are to term ''junk volume'' for only the 'excess' beyond, again there may be diminishing returns so solely looking at that one may not call it junk volume, but I think more study needs to be done on the dynamics that arise to get that diminishing returns, what if those dynamics cause the loss of the quality of the returns we expect prior the work we have done prior to coming to that point in muscle and/or general fatigue etc. Like probably you have, I did try very very excessive set volumes and it backfired in many different levels, can even prevent you from going to the gym, due to extreme fatigue or injury! lol Obviously everyones such thresholds are different. However regarding the studies I am sceptical in their quality and their adaptable squality in real life. I do like science though. : )

[@KenanTurkiye]

I just re-read what I wrote and do not blame anyone for not understanding. :) I don't think in english sometimes and apparently do not write in english, only what seems like it. lol