How to Train for Different Goals

HOW TO SET CALORIES & MACROS FOR MUSCLE GROWTH & FAT LOSS
• How to Set Calories & ...
TIMESTAMPS
00:00 Intro
00:17 Body Composition
07:45 Performance Training
21:23 Health & Longevity
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[@genautelevishn5999]

finally, the one video to rule them all

[@righthandman7330]

That’s true but at the same time it gives only the basic information that you’ll need to start, which is expected since going too much in depth would be out of topic and waste time

[@genautelevishn5999]

@@righthandman7330 90 % of deep information is completely useless for the average guy who wants to improve his body composition and go from sedentary office slob to healthy adult

[@TylerNC72]

@@righthandman7330I’d actually say a lot of people who train don’t even know a lot of what’s in this video, most people don’t jump straight into in depth research when they start and probably take a year or two to even figure out the basics of doing it right

[@Rakotino]

Frodo Baggins

[@idotso6057]

The one video to find them

[@julian-fricker]

Best fitness videos on KZbin. Been training for 35 years and still keep learning new things from these.

[@FlowHighPerformance1]

That's awesome to hear! Glad the videos are helpful 👍

[@CalciumEcho1000]

Any cool tips for training both strength and flexibility you could recommend?

[@pinhomaster8261]

35 years ?! that's crazy dang

[@pxzzvc6357]

"you live and learn"

[@alikhashab6326]

400 pages worth of info in half an hour ! amazing !

[@abdo-hanaka69--official]

I never thought i can get any extra information after all these years of training, this video couldn't be better

[@yoonvsaechao]

Another upload from the goat 🙏

[@JuniorGupta]

Great video. Very concise way to sum up almost everything about Health.

[@somebodyswatching2071]

Glad that you tube recommended this video.

[@jenishshresthajerry3446]

Amazing work. Always on point, to detail. Each and every video is just amazing and inspirational.

[@FlowHighPerformance1]

Cheers, glad to hear it 👍

[@mtrout3394]

Yet again, an awesome video

[@user-ll7pk6su5z]

This is the best video on these subjects Ive ever seen, excellent work.

[@FlowHighPerformance1]

glad to hear it 👍

[@RownowUlti]

Every person should watch this whether they are just starting out or are experienced

[@raimond73]

this channel deserve like and subscribe

[@VanshMehta-dv6df]

Yo, my mind is seriously blown out! I had been LOOKING for this, and the way you covered it, with the DEPTH! Oh my Lord, that's really impressive! Keep it up!

[@FlowHighPerformance1]

glad it was helpful 👍

[@jumdas1049]

This is the only youtube show with the minute details of fitness works. I found this channel while trying to recover from covid weakness.

[@FlowHighPerformance1]

Glad you enjoy the content 👍

[@powerplay5367]

Ngl... I save these kind of videos to rewatch them to get better unstanding of everything. Gots to be one of the most informational channel ive seen. Please keep pumping up these videos!

[@FlowHighPerformance1]

Glad to hear it! Will definitely keep the videos coming 👍

[@kiryumiagich.3548]

thank you !!! Cheers

[@NewDarkKnight]

Great video!

[@cyberyousef7519]

I think everyone should just train for everything because it’s possible, I really cringe when I see some people sacrifice everything just for one extra pound of muscle mass

[@FlowHighPerformance1]

Yes, in most cases it isn't worth being ultra specific at the expense of everything else 👍

[@user-en8vb9th5v]

But my gainz 😭

[@maxfrear25]

Great video, one of the best I Have seen on here

[@FlowHighPerformance1]

Glad it was helpful 👍

[@chirayupatil5471]

Some useful body fitness video finally

[@imhatchmantoo]

Well im liking this so far. 🎉

[@Sonofthefatherinheaven-wd3lu]

I've been looking for sumn like this

[@seeyouspacecowboy4738]

I am so thankful for the scientific explanations too. i really appreciate the vid

[@FlowHighPerformance1]

glad to hear it 👍

[@BBVictini1]

Fantastic and well constructed video, but I do have one criticism: why no mention of Range of Motion and Stretching training in the health & longevity section? From my experience, this is what helps the most in preventing major and minor injuries on a day to day basis - especially as we age.

[@FlowHighPerformance1]

Good point. There is evidence that if you are performing resistance training through a full range of motion it can be just as effective for developing range of motion as stretching. But adding some additional stretching could certainly be beneficial 👍

[@Leo-yn5fx]

@@FlowHighPerformance1you’re behind on the stretching research there. That resistance training myth of it being all you need for stretching has been played out for a while now.

[@7sevendays88]

Summaries it all , thank you ❤

[@FlowHighPerformance1]

no problem 👍

[@HABIBIVIDEOS]

Fantastic video!! Good work.

[@FlowHighPerformance1]

Glad you liked it 👍

[@Tewfik296]

I'm really glad youtube recommended me this video, your channel is excelent.

[@H-A-L-O-G-E-N]

Buff fortress

[@FlowHighPerformance1]

Glad you enjoy it

[@defoak]

best video i've ever seen for training brother

[@FlowHighPerformance1]

Glad you liked it 👍

[@kornisonkiseli3248]

So well made, you really get across crucial information one needs to implement in their training program without getting lost in a sea of details.

[@FlowHighPerformance1]

Glad it was helpful 👍

[@firedogz7355]

@@FlowHighPerformance1 This is gold info!

[@rahulisgreat4911]

Insane video

[@micahisonYT]

Love that these videos don’t have weird clickbaity premises like “creatine’s bad side effect…” and then it turns out the video was just to debunk that it causes hair loss. Legit value provided here.

[@FlowHighPerformance1]

💪

[@yedukondalusanam4604]

Thanks ❤ sir

[@sandorfogarasy9912]

This is a great video. Thanks.

[@FlowHighPerformance1]

no problem

[@echung84]

Excellent video as always! Would you be able to do a video of the pros (if any) and cons of working out while feeling ill 🤒

[@FlowHighPerformance1]

I probably wont make a video on this topic, but I think it is okay to perform light training while recovering from illness (so long as you are not infecting others)

[@echung84]

Thanks for the reply! I am avoiding cardio and lifting at 80% max 1 rep for 10 reps for upper body compound movements but struggling with lower compound movements

[@justinebuhay6495]

Thanks, GOAT!

[@FlowHighPerformance1]

no problem

[@climhazzard115]

All those things are my goals, lol. Well, jokes aside, I guess strength and body comp take a backseat to health. I'm doing resistance training 4 days a week, generally in the 6-8 rep range when possible (using calisthenics, which don't always have smooth progressions), for a combination of strength and muscle growth. Mobility and cardio on two other days. Just that, and changing my diet, has given me drastic overall improvements in the last year since I started taking it seriously. Although I expect I'll never have big muscles, because I just can't afford to eat enough. I'm still losing weight despite trying to "gaintain", lol. I don't care to much though. In terms of body comp, I'll be happy with good shoulder to hip ratios and some muscle tone.

[@FlowHighPerformance1]

Nice! Keep up the good work 👍

[@rajukerketta8949]

My 2years of gym experience summarized + new info gained.......thanks for your efforts

[@FlowHighPerformance1]

no problem 👍

[@PomPiDoum]

Best video, all information in one place. Thank you so much

[@FlowHighPerformance1]

no problem 👍

[@nhtc331vn6]

Great content, useful information, I hope that you will become more successful in the future👍👍❤❤

[@FlowHighPerformance1]

glad you enjoyed the video 👍

[@avocadomusic]

Just from these comments I think I’m going to love this video.

[@iuploadrandomstuff...1046]

Wow❤

[@user-jc1hg6el7d]

very well

[@musictobeabletowithdraw9168]

Finally 🎉

[@chamanjotsingh7315]

Thanks gives me a knowledge

[@FlowHighPerformance1]

no problem

[@50tolasona]

great to the point video backed by science..... can you please make a video on working out empty stomach for muscle gain.... thanks

[@FlowHighPerformance1]

I have this one on my list 👍

[@50tolasona]

@@FlowHighPerformance1 looking forward to the video thanks

[@ViralVibes61122]

I train for all

[@DGalzak]

Aesthetics 👀

[@stiernovas225]

Hey, absolutelly love it. Where did you find such a complex sort of information ? What source do you usulally use? Thanks😌

[@FlowHighPerformance1]

combination of experience, scientific research and formal education

[@logans3365]

For anyone trying to get into shape after being inactive for a long time, or all their life like in my case, here is what works so that you get results without burn out or injury. 1 weights loss Step one is to get to a healthy weight through calorie deficit, having extra fat on you will make every physical movement harder, and so you should get rid of that weight first 2 stretching and mobility Your joints are weak from lack of use, they need to be strengthened and restored to proper form, do things such as training for the splits, and other movements that will unlock your mobility, and strengthen your joints in the process, preventing injury in the future. 3 calisthenics If you want to harness the strength of your body, you should first be able to manipulate the weight of your body effectively, doing things such as push-ups, squats, pull-ups, and hinges using only your bodyweight will help you build your base of strength and coordination, master this before moving on. 4 strength training / skills training From here you are already way healthier then the average person, but if you want more then it’s time to specialize, you can train endurance, strength, skills such as hand stands and flips, whatever you want, they should come relatively easy to you now that you have done steps 1-3 to prime your body for adaptation. These sections of course overlap quite a bit, but it’s a basic roadmap to keep you injury free and on target.

[@FlowHighPerformance1]

Thanks for sharing your experience 👍

[@poto7500]

Not really, fat makes you slightly stronger and acts as fuel, you should use that as an advantage

[@logans3365]

@@poto7500 fat does not make you stronger when gravity is constantly pulling you down, I can demonstrate by through an extra 60 pounds or n your back while your doing push ups. And carbs are better energy, if you need energy then eat gummy bears

[@smithmichael8144]

You can definitely put together an intelligent program that fixes all these at once. Also for overweight people, calisthenics is one of the last things you should prioritize. Asking a person with plantar fasciitis from their ankles dying and having bad hips and knees from weak ankles to do a squat is just asking for trouble. I trained this 6'2 300 pound dude for MONTHS and even with a great diet, it took him like 8 months to do an unassisted dip at 250 because we had to stabilize his long limbs for his heavy body and he started out only being able to shoulder press 30's. Also in general, asking untrained women to do a pushup or pull-up is disheartening in general for them, let alone the overweight inactive ones. 9/10 you should pair (movement patterns with machine work, and isometric calisthenic holds) with short enough breaks to increase cardiovascular health. And then have them foam roll and stretch for the first few weeks cause their fascia is almost always super tight and restrictive because the golgi tendon receptor doesn't allow for certain movements(like the splits) without the necessary exposure and locks up the body to accomplish the bare minimum.

[@logans3365]

@@smithmichael8144 that’s why step one is weight loss, then flexibility to strengthen joints. You could probably come up with a program that can do all of this at once, but simplicity is one of the biggest factors for if someone will stick to a routine or not, so for any average person looking for basic results it should work great.

[@mairepcod4063]

Thanks,

[@FlowHighPerformance1]

No problem 👍

[@MrAmrmnabil]

We need a video about joint recovery, and working out.

[@FlowHighPerformance1]

I touch on this topic in many videos. I don't think it needs an entire video to itself 👍

[@MrAmrmnabil]

Very informative thanks for ur effort. Hopefully this comment get enough likes to encourage u to make the video@@FlowHighPerformance1

[@italohawks6577]

nice

[@zarzapanarmstrong7710]

Hold on (watches one video, scrolls through channel, realizes)...this channel is everything I need for excersize

[@FlowHighPerformance1]

🤣

[@dustinthompson8600]

In the section on Skill Practice for Sport Performance, what do the terms 'Exposure' and 'Specificity' mean? What is more 'exposed' by repeated practice of a skill in a controlled environment? Is 'Specificity' referring to how specific the exercise environment is to allow for skill replication?

[@FlowHighPerformance1]

Yes, you are correct. Exposure refers to more total repetition of a specific skill, specificity refers to how similar it is to match-play 👍

[@awesomegamer8276]

goat

[@HimanshMehta-lg6xw]

Can you please make a video on how to make body strong as fighters

[@FlowHighPerformance1]

Check out this video kzbin.info/www/bejne/hafHlo2BqcSGaq8

[@laurenz9102]

goated

[@solomonmebane7942]

I want all 4

[@murshid17]

I'm from India ❤️❤❤❤❤❤❤

[@drip369]

You forgot to mention running being good for bone density since you need to load the bones in both a compressed&flexed manner

[@FlowHighPerformance1]

Yes for sure. Although weight training is also good for bone density too 🦴

[@Deathwhisper13thgen]

From what I've understood from recent research I've read, muscle amount is one of the greatest indicators of general health - so could one thereby say that efforts to increase muscle growth, for most people and in most cases, will also be efforts to improve their general health?

[@FlowHighPerformance1]

Yes to an extent. I think having a good amount of muscle mass (especially in the elderly) is good for health. Although, Beyond this, I am not sure if additional muscle mass has additional health benefits - and may actually be detrimental at the extreme 🤔

[@dioutdomtch9880]

Sport training for me: 14:26

[@hurricaneboy6479]

Is rdl and skater hops a good combo for contrast graining and what about forward lunges and skater hops

[@FlowHighPerformance1]

It could work. Id say a higher output exercise like squat, deadlift or trap bar deadlift might be better options 👍

[@AFndjdj7373]

I’ve just started Ozempic for weight loss, would be super interested on a video covering exercise while using it

[@FlowHighPerformance1]

I would leave this topic for medical professionals to discuss 👍

[@youneedtocalmdown.]

Please, don't

[@AFndjdj7373]

@@youneedtocalmdown.don’t what?

[@kaloyangeorgiev728]

With that much volume and intensity, you pointed out for muscle growth, you will overtrain and progressively deload

[@FlowHighPerformance1]

It's certainly a possibility. Check out this video on overtraining as it relates to hypertrophy training kzbin.info/www/bejne/rZSrZZRrrdFgrbc

[@crunxo4758]

17:16

[@tess3612]

hey it would be amazing if you could put spanish subtitles so you can reach a larger audience

[@FlowHighPerformance1]

That would be great, but unfortunately I don't speak Spanish

[@ceo4285]

please add eng subtitle for translating other languages

[@FlowHighPerformance1]

maybe for future videos

[@battleroyalepros6471]

You didnot mention how much duration for cardio respiratory for health benefits . Only frequency is mentioned here

[@FlowHighPerformance1]

Yes, because duration is dependant on the intensity of the cardio. A shorter, high-intensity session can produce similar health benefits to longer, low-intensity cardio. Both are good, and ideally you would want to include some high-intensity cardio once per week 👍

[@ThargyalKungaTV]

The .7 gm per lb for protein. Do you use your goal weight or current weight?

[@FlowHighPerformance1]

Depends on your current body fat. Check out this video for more detail kzbin.info/www/bejne/qpC4gq1opbmjh8U

[@twchau326]

Another question I may want to ask: how much muscle is good enough for health purpose? If I don't aim to compete in sports or for personal satisfaction to a muscular body, what level of muscle is kind of enough?

[@FlowHighPerformance1]

If you are feeling good and you can do everything functional that you want, then that is enough.

[@trenboloneacetate1]

Hey FHP, can you make a video on submaximal training? Like instead of performing 3x10 to 0-1RIR, we perform 6x5 with 5RIR. There are a few powerlifters training with this approach and they've made great progress. Also, do sets done to failure exponentially increase fatigue as the reps are closer to failure?

[@FlowHighPerformance1]

The submaximal training approach works well for strength training, but less so for hypertrophy. Yes, training closer to failure is more fatiguing, but more so on heavy compound lifts, and less so on isolations 👍

[@aliendroneservices6621]

RIR is a hallucination. Either one exercised to failure, or one did not.

[@afj810]

@@aliendroneservices6621 well I for one wouldnt be able to do more than 1 set per 10 minutes if I truly trained to failure each set. Is there a way to fix this?

[@aliendroneservices6621]

@@afj810 Yes. Stop performing "multiple sets".

[@afj810]

@@aliendroneservices6621 that goes against the fundamentals of resistance training

[@twchau326]

There are some people advocating compound movement with relatively large range of body motion with weights, such as carrying a dumbbell or kettlebell to first do a squat and then lift it overhead. If the weight is also kind of heavy to me, can such exercise serve both as cardio and resistance training? Or we cannot have both?

[@FlowHighPerformance1]

It can serve as both to some degree. Although it probably wont be ideal for either goal

[@twchau326]

@@FlowHighPerformance1 Most kettlebell exercises are kind of this type of compound movement, so they are not also ideal for anything? BTW, what are ideal cardio exercises?

[@theperipateticaccrescent7685]

Why just Muscle and Fat in the Body Composition part and not bone density and nerves etc?

[@FlowHighPerformance1]

because this video was focussed on muscle & fat

[@ConsecrationChronicles]

8:38

[@magicano76gamer31]

soo I have question is Resistance training is the same as bodybuilldig, and lets say if i workout for 5-8 reps with heavy loads will that build me muscles mass and strength?

[@FlowHighPerformance1]

1. Resistance training means lifting weights. This can be done for the purposes of strength and/or muscle growth. 2. 1-5 reps is best for strength development, 5-20 reps is best for muscle growth. 5-8 reps gives you a decent stimulus for both

[@magicano76gamer31]

@@FlowHighPerformance1 brother u are the best i don’t think u know how much you help me thank you sir for spreading true information thank u from all my heart and btw should i go heavy in 5-8 reps

[@SZseby]

should I eat more calories when training for strength than when training for muscle mass or just eat a slightly larger amount than usual?

[@FlowHighPerformance1]

Not necessarily. Depends whether you are trying to be in a surplus, deficit or maintenance. Energy expenditure probably wont be influenced much compered between strength vs hypertrophy training 👍

[@JesusChr1st88]

Should I keep same weight for all sets?

[@FlowHighPerformance1]

You can. But if your reps drop too low, you might want to drop the load for subsequent sets

[@TDYT103]

2023 Oct 10

[@Saturnus666]

How to train for overall health and fitness?

[@FlowHighPerformance1]

well, it depends on what you mean by that

[@MrHyper-rv5wt]

How to train if i do body building and boxing at the same time? (Not into professional)

[@FlowHighPerformance1]

Do boxing training. Then lift in the gym with a hypertrophy intent 👍

[@apollo-9725]

who else trains for health

[@RandomStuff-is2yf]

Nobody

[@GuitarGoals]

​@@RandomStuff-is2yf Yet it's the most important

[@CadellMcCain]

I only train for health

[@romasliv]

All of these give health, just balance them

[@Iamsnuggles]

Is it possible to train for health and performance?

[@FlowHighPerformance1]

yes, definitely. However, if you take either to the extreme, the other will likely suffer

[@analuizacastello8169]

sarcoplasm hypertrophy is the “pump”?

[@FlowHighPerformance1]

It might simply be acute swelling from the pump, but it isn't entirely clear at this point 🤔

[@troysato1439]

I would like to reduce muscle mass. Is that possible?

[@FlowHighPerformance1]

Yes. Don't exercise

[@aliendroneservices6621]

Don't sleep, and don't consume protein.

[@nyone4040]

Train for type 1 muscle fibers by doing very high amount of reps

[@aliendroneservices6621]

@@nyone4040 Reps don't stimulate, and there's no correlation between number of reps and types of muscle-fiber stimulated.

[@nyone4040]

@@aliendroneservices6621 are you just repeating what youve been told or have you actually looked into it

[@osamasoliman9757]

Very distracting Could be presented in a simpler shorter way But thanks for the content Life changer

[@FlowHighPerformance1]

How do you suggest I improve the video?

[@coolgamer3646]

​@@FlowHighPerformance1 less with the technical and biological terms people in a big video like this you explain them well but it can be off putting to people new to working out

[@osamasoliman9757]

@@FlowHighPerformance1 Thanks for your kind reply May be by reorganizing in branching charts and recapping at the end of the video. All in all the content is great. But I had to repeat the video over and over to differentiate between all types of gaols. Thanks again

[@Nelakso]

Why not do all! -crossfitters

[@FlowHighPerformance1]

you certainly can

[@jackofallthinks]

Having not even watched it, how could health possibly be seperate from anything else in the thumbnail?

[@FlowHighPerformance1]

Maybe you should watch

[@vaishnaviyengula1201]

why does everyone talk about only weight loss? and not about weight gain or provide good info in general/both the perspectives? The video was good however it doesn't cater to my goals.

[@FlowHighPerformance1]

I guess because most people dont have an issue with gaining weight

[@fut_fifa7766]

Basic of every kind of physical activity is to start with basic and masters in that 😊 Don't do any fancy kind of exercises 😉 that explains by so called healthy influencer....

[@hospitalifter]

Then theres hybrid athletes doing all

[@shuriken8314]

How to train for all??

[@FlowHighPerformance1]

Train different qualities on different days

[@user-bj4un6tp4c]

I'm skinny tall.... Any advice friends

[@FlowHighPerformance1]

🤷

[@s9209122222]

I think the last triangle is wrong, health should be at the center of the triangle.

[@FlowHighPerformance1]

Maybe you are right 🤔

[@ICcccreg]

I feel like while cutting my legs are getting stronger but my upper is getting weaker any way to fix this?

[@FlowHighPerformance1]

Nothing different than trying to grow them in the first place. Adding more volume for upper body tends to help in most cases 👍

[@forgetful_prime3]

Why don't you train for all three muscle growth strength and health ❤

[@FlowHighPerformance1]

you certainly can

[@xclusive2168]

Do you have a video on whats the best workout routine to build muscle?

[@FlowHighPerformance1]

Almost every video on the channel is made to answer this question

[@xclusive2168]

@@FlowHighPerformance1 yes, but do you have a video comparing every routine or ranking them?

[@FlowHighPerformance1]

Unfortunately not

[@FlowHighPerformance1]

This video might be relevant kzbin.info/www/bejne/pKC6f3mhnZtkg8U

[@aliendroneservices6621]

You should first learn the basic principles of exercise, and then apply them in designing your own exercise program. Review all of the Start Here materials at Drew Baye's *_HIT List_* private forum.

[@JoJo-jj6id]

How long are the cycles ?

[@FlowHighPerformance1]

You don't need to train for each goal in phases. You can just train the ones that are relevant to you

[@dhruvanealm5738]

hello

[@FlowHighPerformance1]

Hi

[@fastgames_pvp7705]

political compass reference

[@FlowHighPerformance1]

🤷