Progressive Overload for Hypertrophy Training | Using Performance to Manipulate Training

[@puanineitor]

Very well explained! Finally i find a video that explains HOW to actually do it! Thanks!

[@FlowHighPerformance1]

No problem 👍

[@ashtonhamilton5931]

@@FlowHighPerformance1 what if you do dropsets how would I do that

[@FlowHighPerformance1]

Exactly the same way 👍

[@WhoDevv]

This is exactly how I pictured it in my head but no video ever laid it out this way. Great video

[@FlowHighPerformance1]

Cheers 👍

[@xoxo-yp1fc]

This channel is a goldmine for hypertrophy training

[@FlowHighPerformance1]

Cheers, glad you find the videos helpful 👍

[@TheMr0450]

such an underrated channel.. the content is gold.

[@FlowHighPerformance1]

Glad you like the content 👍

[@Dominiqueuqinimod]

Well said! I normally do 10-1 progressive overload, building up reps and weight, and leaving sets as they are, unless I feel I need a little bit extra. I feel like that’s been working out really well for me. I usually do a 6 week cycle, though there are times when I progress in 3-4 weeks, instead, allowing for a rest week, every 6 weeks. This video makes me feel like my training routine is solid.

[@FlowHighPerformance1]

Glad to hear it 👍

[@amarpalsohal9575]

so if i increase the reps by 1 each week and then every 6 weeks increase the weights and go back down to the original reps then that's good to build muscle

[@FlowHighPerformance1]

That should work 👍

[@amarpalsohal9575]

@@FlowHighPerformance1 As for example on skull crushers everytime i do them i increase the reps by 1 and when im doing the exercise i go to failure but my arms do not grow but my chest and back do. Do i just need to give it time

[@FlowHighPerformance1]

Make sure technique is on point.

[@tedwhite9359]

Well said. The opposite is search for the minimal to progress until more volume is needed to grow. For deloads I tend to have go to machine or unilateral exercises that I do for a week or two before going back to the plan.

[@user-qx7gc6oe5d]

I'm trying to understand the best approach for structuring a 7-week mesocycle, including a deload on the last week, and I’ve come across two explanations that seem contradictory. 1. In the first explanation, you suggested that the number of sets (volume) should remain constant throughout the mesocycle, with the primary adjustment being a gradual reduction in RIR (Reps in Reserve) from 4-3 to 1-0 by the end of the cycle. 2. In the second explanation, the focus was on maintaining a consistent RIR of 1-2 for compound exercises and 0-1 for isolation exercises throughout the cycle, without changing the volume. Given these approaches, how should I manage the volume in terms of Maintenance Volume, Minimum Effective Volume , Maximum Adaptive Volume , and Maximum Recoverable Volume across the mesocycle to ensure I’m hitting the optimal range of sets for muscle growth and recovery?

[@FlowHighPerformance1]

I have changes my thoughts on this since making this video. I don't think you need to change volume or RIR throughout the mesocycle. You can keep volume & RIR constant (within effective ranges) and just increase reps/load over time. Also, you don't NEED to deload. You can if you feel like you are fatigued (physiologically or psychologically) or if you are very busy outside of the gym for a certain period of time

[@haahx5874]

so as I’m increasing my reps and weight each week, what do I do each session? for my leg days each session do stay the same with reps and weight and then when it comes to the new week do I change it and continue? I understand what progressive overload is. But unsure how to actually use it as in each session or week?

[@FlowHighPerformance1]

You simply take each set to a desired RIR/RPE. Then you perform as many reps as you can up to that RIR and record it on your program. Naturally, you should perform more reps & load over time 👍

[@james_horan]

Great video btw! Keep it up!

[@FlowHighPerformance1]

Cheers, glad to hear it 👍

[@yashjain136]

Great Job sir :)

[@FlowHighPerformance1]

Glad you like it 👍

[@Therealplotski]

This is legit the reason why 90% of dudes quit. They try to go too fast because they wanna make it asap. Then see they’re not making gains then change their schedule when that’s not the problem. I was once there. But now have been reinsured to try

[@FlowHighPerformance1]

Glad to hear that you've found a way to get back into training 💪

[@mlky2971]

great explanation, thank you.

[@FlowHighPerformance1]

No problem 👍

[@SlimeLord29]

quality

[@patrickwendling6759]

Awesome 👌🏻

[@user-qx7gc6oe5d]

How can I determine the right time to incorporate a deload week in my training schedule? If I observe a decrease in the number of reps I can perform over a few weeks of loaded training, is this a clear indication that my body is experiencing significant fatigue and that I should initiate a deload? What are other signs or factors I should consider to accurately assess the need for a deload?

[@FlowHighPerformance1]

There are 2 main reasons I think it is reasonable to incorporate a deload: 1. If you are busy with things outside the gym, it can be worth taking a deload week 2. If you feel 'systemically fatigued', meaning you feel consistently tired, have low motivation to train, lifting performance is down, sleep is disrupted etc.

[@radustan132]

Great video!

[@FlowHighPerformance1]

Cheers 👍

[@HANDBALL_OSIJEK]

Good job sir ! Very well explained. Just if someone can explain me one thing. For example if I train chest and I am trying to add some weight to bench press or do more reps every week. My problem is that my bench go up but sometimes on others exercies I can do less than previous session / week ?

[@FlowHighPerformance1]

It doesn't matter all that much. As long as you take each set close to failure, you will achieve a good hypertrophic stimulus 👍

[@PRE_CCT_Ydolph]

This is using a push pull legs method and just as an example. Let’s say my bench One Rep Max was 135 and I want to hit 70% of it (about 95 lbs). My push days are Monday and Thursday. Would this routine be good? Week 1 : Monday : 95 for 3 sets of 8 Thursday : 95 for 3 sets of 10 Week 2 : Monday : 100 for 3 sets of 8 Thursday : 100 for 3 sets of 10 Week 3 : Monday : 105 for 3 sets of 8 Thursday: 105 for 3 sets of 10 Etc. Would this be good or should I change it?

[@FlowHighPerformance1]

I doubt you will be able to progress that quickly. Rather you should focus on training the chest and taking each set close to failure, and let performance naturally occur as a result 👍

[@amongus-ci3pq]

Hi I wanna use the method where you add weight and keep the same amount of reps but I’m worried I’m not going to progress linearly so when do you add weights and by how much? I’m workout 3 times a week full body. Thanks

[@FlowHighPerformance1]

This method will only work for a short period of time. Once is stops working, you need to progress via a different method

[@cr7crazyshot459]

Wait. Biceps and triceps are their own myscle groups? I thought the arm was a muscle geoup which includes biceps and triceps. So should i do 10 sets of biceps and 10 sets of tricep each week? Isnt that too much?

[@FlowHighPerformance1]

Yes, consider them separate muscles. That volume sounds very reasonable to me 💪

[@cr7crazyshot459]

@@FlowHighPerformance1 oh, k thx

[@Kevin-cy2dr]

Hey I'm following one body part per day approach i.e abs,arms,legs,chest, shoulders,back. I have 4 workouts for each part. To make tracking simple, I only track one workout per muscle group,that workout is mostly compound and very taxing eg. Barebell squats for legs,bench press for chest, OHP for shoulders and so on. Is this approach ok or should i do something different? Thanks

[@FlowHighPerformance1]

Yes, that is fine

[@DanielButt]

I have a huge doubt, please help me. What if the trainee is on week 1 and has improved in a given rep range and because of that you increase the load, but in the next week you also increase the volume to progressively overload in both ways?? Is that correct? Or should he maintain volume till he sees no improvement? And what if he gets better at bench press but not at incline bench press, THANKS! Look forward to your response.

[@FlowHighPerformance1]

There is no right or wrong answer here. I'd say to maintain your current volume if you are improving performance, and increase it if you feel like you can handle more volume 👍

[@avixtl7351]

Should I use 35 pounds dumbbell press every 4 set of 10 and then the next week 40 pound every 4 set of 10? And keep increasing?

[@FlowHighPerformance1]

do 4 sets with 35lb and do as many reps as you can each set (expect a drop in reps each set). then once you are hitting above 10 reps on all sets, increase the load to 40lb and repeat 👍

[@avixtl7351]

@@FlowHighPerformance1 ok ty

[@JHolland]

So do u purposefully do 8 reps so then the next week u can do 9 then week after 10 , - or do u do the specific reps till failure so pick the weight that leads to 8 reps failure then the next week hopefully ur stronger to do 9 or however long it takes .. as thought doing failure was most important

[@FlowHighPerformance1]

Yes, pick a weight that allows you to train in the rough rep range you are going for and take each set to the relevant RIR. Then over time rep performance should naturally increase slowly 👍

[@josephdasilva8905]

for progressive overload do your reps wants to start at low reps and end with high reps in your set so like 8/10/12/14 you don’t want to do the opposite for hypertrpphy right?

[@FlowHighPerformance1]

You just want to take each set close to failure. Let the reps fall wherever they may 👍

[@disappointeddad5804]

I feel like this question is off topic, but when I am working out with a lighter load for a specific muscle group I tend to feel my muscles contracting/ burning more than when I use a heavier weight, am I doing something wrong

[@FlowHighPerformance1]

No, this is normal for certain exercises. Check out this video for more info on rep ranges kzbin.info/www/bejne/rn6phq2Ona2Wj6M

[@isaiahvarga8720]

At 1:12, for the ideal sets per week, for example, when it says 12-28 sets per week for biceps, does that mean 12-28 isolation exercises per week or does it include compound exercises like pull ups, rows, etc

[@FlowHighPerformance1]

Good question. Yes, in this example it refers to direct and indirect sets including volume from back training 👍

[@isaiahvarga8720]

@@FlowHighPerformance1 got it, thanks for the help

[@FlowHighPerformance1]

No problem 👍

[@jacobpoh8995]

Wouldn't 18 reps be too many reps if the goal was to work on hypertrophy? Is it better to reduce the reps to 12 and increase the load slightly?

[@FlowHighPerformance1]

Hypertrophy can be equally achieved within the 6-30 rep range provided that sets are taken close to failure 👍

[@Indxstrious]

If I increased sets on a weekly basis without increasing weight or adding reps, is that still considered progressive overload?

[@FlowHighPerformance1]

Yes, I would say so 👍

[@lighasdas7092]

I usually work out at home and don’t have that much equipment but im trying to make the best out if so for example if i load a curl bar with 30 pounds for 1 set and the the second set load it up for 35 and 3rd set 40 pounds is that a good overload?

[@FlowHighPerformance1]

You don't need to add weight each set. Just stick with 30lb for 3 sets and train close to failure each set. Over time, you should naturally be able to do more reps with the same weight 👍

[@GuarnF]

after each set should I increase or decrease the number of reps? In a single exercise

[@FlowHighPerformance1]

Just take each set close to failure. Doing this will naturally result in decreases in performance each set due to fatigue accumulation 👍

[@GuarnF]

@@FlowHighPerformance1 Thank you 👍

[@haydenloader4529]

for progressive overload should i focus more on upping the reps for the same weight or upping the weight for the same amount of reps im confused

[@FlowHighPerformance1]

Either way is fine. As long as you some some sort of progression over a long time frame, then you will be fine 👍

[@_longetimeballer]

I usually do 3-4 sets of 10 reps for each workout. I keep the sets and reps the same but increase the weight when it gets too easy. Should that be good for hypertrophy?

[@FlowHighPerformance1]

That is fine. Just make sure each set is taken close to failure 👍

[@louisfosh3952]

If i start on week one doing 3 sets of 10 reps, then the next week do 4 sets, next week do 5, then reset to 3 sets with a larger weight, is that effective?

[@FlowHighPerformance1]

Yes, that can be effective 👍

[@junaidm_0775]

Evolving rep ranges mmm

[@FlowHighPerformance1]

That's right 👍

[@cillpurcell1034]

Do you do this with every exercise or just on a few each muscle group?

[@FlowHighPerformance1]

All exercises 👍

[@cillpurcell1034]

@@FlowHighPerformance1 thank you!

[@FlowHighPerformance1]

No problem 👍

[@deeptishmehra4022]

One question will that not be a little slow progress ???

[@FlowHighPerformance1]

It will be progress at your won individual rate. Yes, this will be slow because it takes a long time to achieve significant muscle growth 👍

[@deeptishmehra4022]

@@FlowHighPerformance1 maybe slow progress is the best progress ♥️

[@FlowHighPerformance1]

Fast progress is better than slow progress but it only happens when you are a beginner 👍

[@junaidm_0775]

@@FlowHighPerformance1 honestly if were lifting for life this way will keep us in the game and make lifting flow better than doing linear 3x5 and 5x5

[@FlowHighPerformance1]

@@junaidm_0775 exactly right 👍

[@leawkl1122]

I hate counting my reps, can I do something else

[@FlowHighPerformance1]

Just train the the approximate RIR and don't worry about how many reps you performed 👍

[@jazzlynnicole1906]

max out every time each set. just keep going til you're comfortable, then move on to the next exercise. and repeat i guess..? that's what i would do lol

[@calebcalvert8351]

What about the volume for shoulders?

[@FlowHighPerformance1]

Same principles apply, they just weren't included in this example 👍

[@calebcalvert8351]

@@FlowHighPerformance1 that was quick on an old video tysm 🙏

[@FlowHighPerformance1]

No problem 👍

[@calebcalvert8351]

@@FlowHighPerformance1 I have only been hitting the gym for a month now and have great noobie gains. Will this impact the noobie gains or as long as I keep the same load and the reps keep increasing and I’m maintaining 1-2 rir I’ll still keep making gains?

[@FlowHighPerformance1]

If you are increasing reps or load, then you're making good gains 👍

[@james_horan]

If someone tried progressive overload by just increasing sets (from 3 sets of 12 reps to 4 sets of 12 reps), would that help more with increasing muscle size or muscle endurance? I'm also wandering what the best method of progressive overload is for people who plateau and can't seem to increase weight much more. I'm doing 50 pound concentration curls, but I'm not making much progress.

[@FlowHighPerformance1]

1. Increasing sets will promote more muscle growth. 2. Don't focus on the reps/load each week. Focus on stressing the muscle, and performance will naturally improve over time. However, it can take months to years to see performance improvements on some lifts

[@danstafford5977]

Most people train haphazardly.... moving the weight or load doesn't necessarily work the muscle... most people that use a weight that's too heavy.... think they're overloaded a muscle!

[@FlowHighPerformance1]

Agreed 👍