Programming and Periodization for Combined Strength & Hypertrophy | Training for Strength & Size

[@laimlemur3128]

Best programming vids on youtube

[@ΓΙΩΡΓΟΣΠΑΠΑΔΟΠΟΥΛΟΣ-ν9π]

i started watching your videos one after the other... how amazing simplicity can be when it is well presented. Huge thanks.

[@FlowHighPerformance1]

Cheers 👍

[@diagonals792]

how is this free?? this is amazing.

[@FlowHighPerformance1]

Glad it was useful 👍

[@diagonals792]

@@FlowHighPerformance1 love your videos. keep it up :)

[@FlowHighPerformance1]

Cheers, will do 👍

[@dragonchr15]

I was able to design a full 12 program with this guy's videos.. On paper, it looks good, but we will see if it works. Lol

[@husseinsaleh73]

@@dragonchr15 so how it went?

[@brettduce5243]

Nice. This program looks a lot like the programs that Dan Baker used to write for me back when I was competing. The rationale for each progression was very clear.

[@FlowHighPerformance1]

Nice, that sounds like solid affirmation 👍

[@reojoseano1163]

Oh my.. the best programming and periodization video ever! your channel is gem! Can't thank enough for all of your videos. Great job !

[@FlowHighPerformance1]

Cheers, glad it was useful 👍

[@thelion58]

Really the best and most exhaustive video on the topic I have ever seen. Keep going man

[@FlowHighPerformance1]

glad you liked it 👍

[@anthonythm]

i am doing exactly what you are talking in the past few months. It's great when you see your theory are used by others

[@FlowHighPerformance1]

Awesome, glad to hear it 👍

[@andrebarbabela255]

it works?

[@tavze1623]

This is a very informative channel, I just wished you’d be able to provide links to your sources

[@CarlitoGio]

I've been doing this since february 2021 and I am seeing great results

[@FlowHighPerformance1]

Great to hear, keep it up 👍

[@rogersmithh]

bro please tell me about this in simple terms

[@rishibasss]

This is sick! better than most courses!

[@jesseroest2786]

Love your content, Peter! Do you see much value with incorporating dynamic effort and max effort into this type of programming? F=ma in mind. Considering athletes, incorporating bands for speed reps and heavy exercise variations concurrently ... or conjugate style? Thanks

[@jesseroest2786]

Flow High Performance thanks for sharing! Much appreciation from Calgary Alberta’s Strongest High School :)

[@johnmclean8167]

Interesting. Is there a resource for programming general all-around fitness for a recreational athlete? Like, I'm thinking just a way to periodize strength, strength-endurance, power, etc. in general without a competition date to "peak"?

[@RiskOdin]

Hey I've been using the information from all over your channel and it has seriously been beyond helpful because now I'm not just following what other exact workouts people say to do, I can incorporate my knowledge on the subject into my lifting to benefit me the most, and I am extremely appreciative of the dedication you have to putting out quality information that is pretty difficult to find unless you look everywhere. Anywho, although I am training for (obviously) strength/hypertrophy, I was wondering if there's any possibility if you could do a video like this but on how to make a good workout regimen for weight loss, as my sister has begun going to the gym with me and she can't just do the exact lifts I do, or she's going to get bigger, not lose weight ahaha. If possible it'd be super appreciated if I'm at all even given a recommendation on how to figure it out myself. Keep up the amazing content.

[@FlowHighPerformance1]

Glad to hear the content has been useful 👍 There is no such thing as 'training for weight loss'. Weight loss is a result of being in a calorie deficit for an extended period of time, meaning it is almost purely nutrition. I'd recommend doing some hypertrophy-based resistance training to at least retain muscle mass during a deficit. The reality is that she won't gain excessive muscle mass by doing weight training, and we don't really want reduce muscle mass for health reasons. I think she can probably do a similar training protocol in combination with a calorie deficit and see results that she will actually like. The exercises may need to be regressed to easier variations, but for the most part, training can be very similar.

[@RiskOdin]

@@FlowHighPerformance1 thank you very much. you remain as one of my favorite sources for weight training information.

[@FlowHighPerformance1]

No problem. This video might help kzbin.info/www/bejne/f5rampuonZumo9k

[@mitidimitara]

Thank you so much for these amazing videos!

[@lucasajiki4218]

Excellent!! Can I change some of the acessory exercises during the block?

[@FlowHighPerformance1]

You can do whatever you want, this is just an example 👍

[@lucasajiki4218]

@@FlowHighPerformance1 Nice! Thanks

[@529strong]

Great content

[@FlowHighPerformance1]

Cheers 👍

[@calogcaloy4698]

YO!!! thank you so much for this!

[@FlowHighPerformance1]

no problem 👍

[@relaxingsoundsinc.1854]

This is such a great video! Very informative! I had a question, though. Why did you choose to keep the volume sets for the accessory movements the same during the mesocycle? knowing that volume is key driver for hypertrophy, and as you said that accessory work is there simply to induce hypertrophy. Wouldn't it be better approach to progress via volume for the accessory work? My only concern would be fatigue management, but I think we can manage that via slow progression. Thanks!

[@relaxingsoundsinc.1854]

@@FlowHighPerformance1 Thank you for your reply, it's very much appreciated. I understand that we can't increase volume infinity, but as you suggested, what I had on mind was cycling volume each mesocycle. i.e.; going from MEV to MRV (I am pretty sure you know about Dr. Mike Israetel's approach to training, you mentioned it in one of your videos). Then Rinse and repeat with possibly slightly higher load in the same rep ranges and same RIR (which means higher total volume (or rather workload), going from mesocyle to the next). I've been using that approach for almost a year, and I made substantial gains. But as you can imagine, my strength gains suffered, a lot. So I've been searching for a way to periodize both strength and hypertrophy training hand in hand, and I found your amazing video. Thought I'd ask. I'm still not sure how would the programming look like especially with the dynamicity of adding sets each week, and how will that affect the strength part of the program. (The main lift should only progress via intensity not volume to ensure strength gains).

[@relaxingsoundsinc.1854]

@@FlowHighPerformance1 thank you so much for your reply. Yea I already watched this one as well. Amazing video. Keep up the good work! Best regards! ❤

[@Croissantrophy.meme.channel]

The key driver for hypertrophy is progressive overload thou... Not volume

[@nosorrybuy]

amazing vid, big thanks

[@FlowHighPerformance1]

No problem glad it was useful 👍

[@lukaposeidon8490]

What's the idea behind the same rep range on the bench in block 2 and 3? Are we supposed to just repeat the weight on the first and second bench day? Great video though, perfectly explained.

[@FlowHighPerformance1]

No specific intention there. You could undulate rep ranges if you like 👍

[@rayanmehdi2398]

Ey man I like this video and all but I have one important question, I have almost 6 months since I started lifting and I'm 16 , can I hope on this workout routine or no , please I'm waiting for your answer

[@FlowHighPerformance1]

Yes of course you can 👍

[@alarcomics4195]

Hello, to achieve hypertrophy can i dedicate each day to a certain muscle group? For instance on day 1 i do bench, and then dedicate the rest of the day to back, day 2 i squat, deadlift and dedicate the rest it to arms, etc. (Also i love your videos theyre all bangers💪)

[@FlowHighPerformance1]

yes you can. although it might be a little more effective to train each muscle group at least 2x / week. Check out this video for more info kzbin.info/www/bejne/pHbIpYGcf6-srbc

[@Hamza-xf5wd]

Hi hope you are well Do you have any videos on strength and size training but for mma.I really want to gain more muscle size but also functional strength in the process so that I can remain fast and explosive and not just slow and big.Thank you!

[@FlowHighPerformance1]

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

[@Rainmaker153]

You really need to make this programming/template available bro

[@FlowHighPerformance1]

Maybe at some point 👍

[@insp1r3others]

Hey there Flow High Performance and everyone else, I have a question: I'm 14 and I can't go to the gym just yet, can I replace the exercises that I want to grow stronger in (deadlifts, squats, and bench press, as shown as an example in this video) with exercises from Calisthenics (more specifically, I want to train l-sit, handstands into handstand push-ups, pull-ups into muscle-ups, etc.)? My goal is to achieve muscle growth (at home with low weight dumbbells) and get strength gains from calisthenics and plyometrics as I strive to become a volleyball athlete. I'm doing my best to create my own structure but i don't know if that would seem to work - I think that it would be better to just train these calisthenics exercises on their own with a personalized workout, and as for plyometrics, I don't really don't mind if its on other days. Can somebody help me? Thank you in advance, thank you for the awesome video Flow High Performance, this has taught me many things.

[@FlowHighPerformance1]

Yes, it will be helpful to build a foundation of muscle/strength/coordination using calisthenics and light-load training at home. This will provide a superior foundation when you can eventually get to a gym and train the lifts you want to get stronger at. In terms of plyometrics, this video may help kzbin.info/www/bejne/Y2bNdWNjlLNsp9k

[@obedwiredu5824]

What software do you use for planning out the training programs? That would be very appreciated if replied

[@FlowHighPerformance1]

Microsoft excel 👍

[@obedwiredu5824]

@@FlowHighPerformance1 thanks! I really like how you explain stuff... I have watched almost all of your contents, especially the periodisation of training. Now I want to go ahead and build a power building program with an eye out for athleticism. I lost my athleticism ever since I focused more on the weightlifting side of things, now I want to regain my athleticism without losing much of my strength and gains 🤞🏾

[@FlowHighPerformance1]

Nice one. Hopefully the programming videos have helped 👍

[@randomnordmann4020]

As for the matter of what exercise comes first, what if you have a home gym though? Does it even matter then? Do some squats and some isolation exercises in the morning then come back later in the evening for the deadlift.

[@FlowHighPerformance1]

Yes, that can work 👍

[@MK_619]

How about shoulders? Anybody found a way to incorporate them well?

[@FlowHighPerformance1]

you could add 1 shoulder exercise to each upper body day. You should get enough indirect volume from other lifts that you dont need much direct work 👍

[@MK_619]

@@FlowHighPerformance1 Do you recommend a shoulder press or something more like a lateral raise?

[@FlowHighPerformance1]

Either is fine. You could do a different variation on each day you train shoulders 👍

[@zaid-zm5jl]

another banger

[@brainchilddesigner]

Will the accessory lifts always be the same throughout the program or can the accessories be changed from block to block?

[@brainchilddesigner]

@@FlowHighPerformance1 This makes perfect sense. Thanks for the great content. Keep it up!

[@brainchilddesigner]

Will the accessory lifts always be the same throughout the program or can the accessories be changed from block to block?

[@FlowHighPerformance1]

They can be changed, but I would recommend keeping them in the program for an entire strength cycle 👍

[@brainchilddesigner]

@@FlowHighPerformance1 That makes sense. Thanks a bunch

[@lkarwai]

Thanks

[@FlowHighPerformance1]

no problem at all, thank you for the kind donation 🙏

[@mati2912]

Hi! Your videos are amazing! Would be the same if In the strenght progression I use Jim stoppani method? For example block1 6-8 block2 4-6 block3 3-5 peak block 1-3 ??? and then... when I finish it with the peak I could repet it again all the blocks with a new RM or changing exercises or adding volume for hypertriphy exercises

[@mati2912]

@@FlowHighPerformance1 and... how much time should I spend in each block? is something defined that tell me that? for example what is the difference between spend 4 weeks 6 weeks or 7 weeks in a hypertrophy block or what tells me how much time spend In a hypertrophy specific block before make a "taper" I mean, introduce a strenght block to take advantage of those high volumes block and allows your body a break from the grueling high volume sessions to re-sensitise to effects of volume and then slingshot past your previous most muscular self to future gains when the volume is turned back up?

[@mati2912]

@@FlowHighPerformance1 allrighttt yes, I understand probably and advanced lifter would need 2 to 3 mesocycles to just add 5lbs and a intermediate could add 5lbs at the end of each mesocycle really? So my progression capacity and training level determines the blocks duration of also if want to make and slower progression for example add 1 set x week instead of 2 o 3 per muscle group

[@mati2912]

@@FlowHighPerformance1 Sorry, how could I create a block or how should I create a block when Im cutting?

[@mati2912]

@@FlowHighPerformance1 but dont I have to train with lower volume? or the mesocycle is exactly the same? I mean, in an advanced cutting phase I wont tolerate the same volumes

[@jusue9465]

So, if I'm correct, an increase in RPE means an increase in load

[@FlowHighPerformance1]

A higher RPE with the same load means doing more reps. A high RPE with the same reps means an increase in load

[@thallavinodkumar15]

Maximum strength flowing nxt day plyometrics is possible? Some coaches are saying it is not possible because of same energy system..how much rest is need between strength training and plyometrics?

[@thallavinodkumar15]

@@FlowHighPerformance1 ok..tq u.

[@amielparumog6297]

How do you know what weight to put in the load of the hypertrophy exercises?

[@FlowHighPerformance1]

Whatever is appropriate for the rep range 👍

[@juancasale519]

Can i put shoulders on the leg day? I also want to get stronger on the OHP but doing it on Bench day kills my front delts

[@FlowHighPerformance1]

yes, that should be fine 👍

[@amirfn3309]

My question is, with strength training, do you get stronger overall, or just with those specific lifts? Does the strength implement to other situations, for example how hard you can punch or kick, or your ability to take someone down with force. Or is hypertrophy better for that?

[@FlowHighPerformance1]

Strength training is for the specific lofts you train. It may have some carryover to other abilities, but not much. To get better at other skills, you need to practice those skills specifically 👍

[@iHandleNasdaq]

@@FlowHighPerformance1 not really, if you increase your total by 300 lbs you best believe you gonna be stronger in other things. It does have a good amount of carryover.

[@jusue9465]

Well, if you get stronger at bench press, I can promise you that you'll be able to throw someone around, punch or push him harder than before. If that's what you mean

[@johncliffalvarez6513]

How can this work with a 3 day full body workout program?

[@FlowHighPerformance1]

You would just have to re-arrange the exercises. And probably need to reduce total weekly volume to fit it into 3-days 👍

[@naveenperera3125]

Is this strength training programme is applicable for sprinters?

[@FlowHighPerformance1]

It can be used, but it is not ideal

[@jasontsai8596]

I take block1 as my upper lower split workout program, which means heaviest weight would be 6~8 reps Should I add lateral raise on upper day? so there would be 12 sets for shoulders a week.

[@FlowHighPerformance1]

you can if you want more volume for shoulders 👍

[@iknownot3336]

I have a question. Let's say I want to go beyond 20 weeks, can I just use the same program but with slight changes?. Maybe use more weight?. If you have the time, please respond.

[@FlowHighPerformance1]

This is just an example to demonstrate how to use the principles of training. You can make this plan as long or as short as you want depending on individual preference. Just apply the same principles rather than copying the entire program 👍

[@iknownot3336]

@@FlowHighPerformance1 thanks man.

[@FlowHighPerformance1]

@@iknownot3336 No problem 👍

[@iHandleNasdaq]

How come the accessories are the exact same as the first days on the second upper and lower days, wouldn't it be better to have different ones for exercise variation?

[@FlowHighPerformance1]

Yes, it may be beneficial to perform different accessory lifts. This was just an example to demonstrate the principles 👍

[@jusue9465]

Strength-wise, lets say before a deload I performed 3 sets of 6 reps for 20kg at RIR 0... The very first workout after the deload, I hsve to drop to maybe 10kg to perform 6reps at RIR 4, right? Now here's my confusion: should I increase the load every week to match to the RIR's and reps' standards, or should I increase the reps with the same weight (which would mean that I be able to increase much weight at the end of the block)? So in week 1 I perform 10kg for 3x6 at RIR4, in week 2 I should do 14kg for 3x6 at RIR3, and so on... Is that correct? Im confused 😅 I would like to see an example of this periodization with reps and load

[@FlowHighPerformance1]

you can keep the same load and perform more reps with increasing RPE

[@TheBambelBie]

Hey guys, thanks for the programming but there's one question in my head that's unanswered.. do I have to train every set of an exercise to the given RPE/RIR (so the number of reps decrease in order to hit the RPE everytime) or do you hit the RPE/RIR on the last set of an exercise (so that you train to X reps each set of an exercise but with less RPE/higher RIR in the first 2 sets)

[@FlowHighPerformance1]

Good question. Train every set to the RPE/RIR. Reps will decrease each set as expected 👍

[@mehdifetouri8246]

Hello, quick question can use this for wheighted pull up and wheighted dips ?

[@FlowHighPerformance1]

Yes you can 👍

[@mehdifetouri8246]

@@FlowHighPerformance1 thanks for you’re response

[@infernalflames7519]

Do I keep repeating this when I finish block 4?

[@FlowHighPerformance1]

You can do this 👍

[@baronzemo457]

Is the 19th week the peak week where we test our max or is it on week 21 where we test our max?

[@FlowHighPerformance1]

week 19

[@tarunvaidhyanadhan8083]

Hey, i dont quite understand the concept of deload and going lesser in volume. Is it focused on strength gain, preventing injury, recovery or anything else. Am confused

[@FlowHighPerformance1]

Deloads temporarily reduce fatigue, which allows a temporary boost in strength performance. Mostly beneficial for strength gains, not so much for hypertrophy 👍

[@tarunvaidhyanadhan8083]

@@FlowHighPerformance1 thanks a lot,that would be helpful for my strength workouts

[@marcoenot6677]

what do you mean by load? volume per exercise?

[@FlowHighPerformance1]

load = the weight used

[@marcoenot6677]

@@FlowHighPerformance1 oh i see load are an exampple...i don't think to have 140 leg press Lol!

[@lisannd2300]

Could i replace the bench press in day 3 for the military press? so i would be using the 4 compound lift for strength

[@FlowHighPerformance1]

Yes you certainly could 👍

[@nicho2525]

Hi thank you very much for this, i have one question, once I’m done with this program should i repeat the program with slight higher loads already from the beginning, so like week 1 i benched 75kg per 10 reps i should start with 80kg and work my way up each block?

[@FlowHighPerformance1]

Yes, that would be ideal 👍

[@nicho2525]

@@FlowHighPerformance1 thank you bro❤️

[@yanisignatov526]

RPE what means ?

[@FlowHighPerformance1]

Rate of Perceived Exertion. Check out these videos to understand what it means. kzbin.info/www/bejne/gV64aoaonLR0o9k kzbin.info/www/bejne/mmHdnaVjoNqSgM0

[@gamingdz942]

What does Load mean in the accessory exercices kg or lb ?

[@FlowHighPerformance1]

It can be either. For this video I was referring to kg 👍

[@MasonLogerquist]

so can i make this exact same program using the hypertrophy totally customizable program?

[@FlowHighPerformance1]

Exactly right 💪

[@SplashyCannonBall]

Is a 6 day a week blocks okay? Day 1-4 chest tri 2-5 back bi 3-6 legs. ??

[@FlowHighPerformance1]

Yes, that sound fine to me 👍

[@leongabrielvladescu410]

Hello friends,i don t speak english very good and i want to know what is rpe

[@FlowHighPerformance1]

Rating of perceived exertion. This video will help you understand it kzbin.info/www/bejne/gnKwkJJ8fpmlqqs

[@leongabrielvladescu410]

@@FlowHighPerformance1 thank you a lot !🤙

[@diegoarribasplata3686]

If my main lifts involves Vertical and Horizontal Push and Pull how can i organize them in a week, help me please

[@FlowHighPerformance1]

Upper-lower split, or push-pull-legs split

[@diegoarribasplata3686]

@@FlowHighPerformance1 But what about the volume and the exercise order? On the 2 first days heavy and the two others a litle bit low?

[@FlowHighPerformance1]

There are millions of different ways to structure a program. You need to find what volume works best for you, and what split/exercise order suits your lifestyle

[@Glonkstar]

Wouldn't reps decrease as the RPE increases? You said that reps increase as RPE increases so I'm quite confused by this plan, no offense intended.

[@FlowHighPerformance1]

As RPE increases, you will be training closer to failure. Therefore you will be able to perform more reps each set

[@stevierylifts9652]

So, depends, which block you’re in. If you’re in Block 1 or 2 you’re focusing on adding reps to the current weight you’re repping. So if you’re doing a 100kg Bench in block 1, you may start out doing 6 reps. As RPE increases each week and with the goals of this block each week. By week 4 you know you’ve made progress if you can then do sets of 8, with that weight. In block 3 the sets are more precise: So heavy session sets of 3 - lighter sessions sets of 5 In this block you’re not adding reps as RPE goes up.. instead you’re adding weight each session as form of progression.

[@J3-2344]

how do i get this exact template?

[@FlowHighPerformance1]

This template isn't available, but there are other templates available on the Flow High Performance website 👍

[@J3-2344]

@@FlowHighPerformance1 ok thanks

[@Rainmaker153]

Will it not be available? I would buy it for sure!

[@FlowHighPerformance1]

I may create a similar template in the future, thanks for the idea 👍

[@Rainmaker153]

@@FlowHighPerformance1 Would it be possible to make this exact template construction by my self if i bought the upper/lower template or the hypertrophy training template on your website?

[@azibazlin5703]

sorry sir, what is RPE? 😅

[@FlowHighPerformance1]

This should explain it kzbin.info/www/bejne/bmipY2Nndr58grc

[@maximisatwat]

How good to get information without a roided up influencer's personality to wade through

[@FlowHighPerformance1]

Glad you enjoy the videos👍