Progressive Overload for Hypertrophy Training

[@richardmiddleton7770]

Remember it's not just about extra weight, reps or sets, it's also about frequency and consistency, especially as you get older. Let consistency be your progression.

[@FlowHighPerformance1]

Definitely. Consistency is the MOST important training consideration 👍

[@Miller2h41]

Always be a work in progress.

[@wellington5397]

Man your channel is just a gold mine of information. I learn so much with your vids. You definitely deserve a lot more subscribers than you have and I have no doubt you'll get them

[@FlowHighPerformance1]

I appreciate that 👍

[@falcomaster1218]

its funny how big of a variable is the psychological aspect in progressive overload, most people think someone getting good results is mostly due to genetics but IMO their mindset is more important, "What you think you become" is a great phrase and i am 100% sure every top athlete thinks they are better than everyone else therefore maximizing every mental aspect in their sport.

[@tomyang714]

Amazing materials. Just like many ppl in the comments are saying, you deserve millions of subs and we are sure you will hit your target sooner rather than later. You can deliver so much info in one video in a non complicated, straight forward fashion and without being dry at the same time. Kudos to you.

[@FlowHighPerformance1]

Cheers, glad to hear it 👍

[@JaimeAGB-pt4xl]

This is gotta be the Best video I've seen in the subject in the last 1.5 years. Thanks for the great content 👍🏻

[@FlowHighPerformance1]

No problem. glad to hear it was helpful 👍

[@ofueysytukbfdstwwyrg]

This channel is a gold mine

[@alexandersanchez9104]

You're a gem, lots of information I had no idea how to organize in my head and you just did it for me. Very well done video.

[@FlowHighPerformance1]

cheers, glad to hear it 👍

[@reconteam91]

Hey Peter, great content as always. I almost didn't watch this video since you made one long ago, but I'm so glad I did. New information and very applicable to my current exercises which I find I do anything and everything just to increase a rep or a lbs, yet I'm not sure if I'm really progressing. I think I need to tone down my deadlifts because they're causing tons of fatigue the next day. Keep up the great work, mate!

[@FlowHighPerformance1]

Yes, I am always re-creating content to present them in an updated and more applicable way. Glad to hear you found the video useful 👍

[@franciscobello8348]

muchas gracias por tus aportes, es información que vale mucho oro, y además está respaldado con estudios, muchísimas gracias, saludos desde Venezuela.

[@FlowHighPerformance1]

no hay problema, me alegro que te haya gustado el video 👍

[@NJN23]

Great video! This ALMOST answers my question about progressive overload, so I'd like to ask a question (note, this is for hypertrophy)... Like you mention, you can't "plan" progressive overload because you can't TELL your body to lift more than it can. So, what I have read is that you start a mesocycle with lower weight, leaving some reps in the tank, then slowly add weight until you can accomplish the desired number of reps with a certain weight; then at that point add more weight. But what I don't get is wouldn't the time spent in the early part of that mesocycle be better spent going to failure within your desired rep range with the most weight possible? Why would the body respond with growth if the muscles aren't challenged to their max? I always come back to "autoregulated progressive overload"; meaning pushing to or near failure in your desired rep range, then adding weight when you exceed your desired rep range with that weight. I'd be interested to hear yours and anyone's thoughts. Thanks!!!!

[@FlowHighPerformance1]

Good question. I agree with you logic here - it makes more sense to train close to failure throughout the entire mesocycle 👍

[@walcon11]

I really needed this information! Thank you so much.

[@FlowHighPerformance1]

no problem 👍

[@julioreyram]

Thanks for the pointers for different goals (e.g. strength vs muscle growth).

[@FlowHighPerformance1]

No problem 👍

[@nboss968]

Ultimately you have to increase load to grow muscles. But before you increase load it is best to exhaust other methods of progressive overload i.e. technique, reps, and sets as this will help you avoid plateaus and injury.

[@NAMESOFNAMES]

So before u add on weight u use other methods of progressive overload then u add on weight. thanks for the advice 🔥

[@KenanTurkiye]

Here's a no brainer that took me some time to figure out! lol If you want muscle, you need progressive overload, to do that you need to stick to a programme and not hop from one to another. Yeah I'm a slow learner! :))

[@FlowHighPerformance1]

Yes, exactly right 💪

[@LB_RS6]

Content is quality! 💯

[@FlowHighPerformance1]

Cheers 👍

[@joaquincalcetin]

thanks!! have you thought about doing a video of the effects of training grip strenght in overall hypertrophy training?

[@FlowHighPerformance1]

I haven't considered this. I don't see much of a benefit to training grip strength for the purpose of muscle growth 👍

[@Harry-bc2dn]

Awesome video!

[@FlowHighPerformance1]

cheers 👍

[@Miller2h41]

Always be a work in progress

[@randyrabe8638]

Hi, I have a question. Does genetic play a factor in how much building muscle can go? What if I already reached my plateau in the weights that I can carry yet I have not achieved yet mu body & muscle growth? It will be a prone to injury if I push my body to the limit. Pls. advise.

[@FlowHighPerformance1]

Check out this video on genetics kzbin.info/www/bejne/lZDJfJSdgqp_d9E

[@gianfrancolattanzio9287]

could you evaluate the performance in a single series or would it be better in multiple series of the same exercise?

[@FlowHighPerformance1]

You could do either. As long as you evaluate it over a long-term time frame 👍

[@georgesarreas5509]

Can we get a video on how to quantify volume when using intensity techniques? Myo reps, drop sets, cluster sets... I really enjoy training rest pause since I can do a lot of work Ina short amount of time

[@FlowHighPerformance1]

Good question, I may make a video on this at some point. In general, I like to define a set as continuous lifting until there is a rest or change in load. Eg. each time you drop the load for drop-sets, that is a new set 👍

[@idris.123]

Great videos 👍 also I'm a football(soccer) player and I do strength training 2 times a week what training split would you reccomend

[@FlowHighPerformance1]

Probably full-body training in both sessions 👍

[@idris.123]

@@FlowHighPerformance1 Thanks🙂 but also what exercise rotation like lower body exercises first and upper last or rotate both or what?

[@oldnorean]

Will you ever touch subjects like gym accessories? A bit intrigued with lifting belts and gloves

[@FlowHighPerformance1]

I have made a video on lifting equipment for hypertrophy training which you can find here kzbin.info/www/bejne/rHOwYauJh9qohLc

[@Asmokedetector]

Thank you

[@FlowHighPerformance1]

No problem

[@onedayapp3534]

I think is more efective to increase sets during a mesocycle rather than diferent blocks

[@OmarsGym]

Why so? Could you elaborate pls

[@onedayapp3534]

@@OmarsGym because that way you increase 2 variables, sets and reps. If you start at your Minimum efective volume you can keep adding sets till your Maximum adaptive volume y you will get gains every week, if you always keep your sets the same your body will adapt very quickly

[@OmarsGym]

@@onedayapp3534 So lets say week 1 I do 2 sets of bench press In week 2 when I do 4 sets of bench press am I doing the same reps and load on the first 3 sets that I did in week 1? Or am I trying to progress the first 3 sets via reps and load in addition to adding the 4th set?

[@Muyen462]

7:56 Are you like prioritizing sets so that Number of reps kind of equalize in all sets or not in this case ?

[@FlowHighPerformance1]

Not necessarily. As long as each set is taken close to failure, the exact reps aren't all that important 👍

[@smartfitwien7439]

genius. just great

[@Gainoffuntion]

It took me almost 10 weeks to increase my max 10 rep 10 lbs. Might drop down to 5 and do 4 sets and see I'd that is more efficient for me

[@DrJames_YT]

I have a very important question concerning the type of sets we do. For the past 8 months of me working out I’ve been doing pyramid sets and 6 sets for each exercise expect triceps. What’s better for hypertrophy straight or pyramid sets? Also how many sets should the average exercise be?

[@FlowHighPerformance1]

either method will be similarly effective as long as you take each set close to failure in the ~6-20 rep range. Total number of sets per week is more important than how many sets you do for a single exercise 👍

[@rakeshmehta6067]

Great vid one question how do you apply progressive overload towards the end of your workout on a day let’s say I hit hammer curl 12kg one torso for 10,8,8 reps in 3 sets. But the next time I do it I do hammer curls as my last excersise but I am so fatigued I can’t do 12 and have to drop 10 how do I work through that?

[@FlowHighPerformance1]

Just take each set close to failure. Even if you aren't getting the same number of reps as when you are fresh, it will still provide a good stimulus. Performance can only really be compared within the same context

[@rakeshmehta6067]

@@FlowHighPerformance1 thanks but when will I know when to up the weight if my last excersised I can only hit maybe 6 reps on each. Also would you recommend drop sets towards end of my workout

[@ameliemichiels3787]

Doing progressive overload for arm workouts u get, but how do you use it for abs and lower body because you don’t add weights to those muscles directly as you do with arm workouts so.. idk, that’s really something I wonder how to do…

[@FlowHighPerformance1]

Its tricky for some muscle/movements, because it is awkward to add weight. They best way is to increase reps, and progress the exercise itself, to more difficult variations

[@gianfrancolattanzio9287]

Hello, I have a quick question, it would be a good idea to have an exercise for each muscle group and not change it to see if we are progressing in the long term (more than 12 weeks), since muscle size contributes to strength in the long term.

[@FlowHighPerformance1]

yes, this would be a good idea. However, it is still not a direct measure of muscle growth 👍

[@franciscobello8348]

Tengo entendido que el incremento del volumen como sobrecarga progresiva tiene como nombre "sistema de doble progresión", en la que se aumenta primero el volumen de entrenamiento (sets o repeticiones) para luego dar paso a un incremento en la carga. Y, que la sobrecarga progresiva por aumento de cargas, se le denomina triple progresión. Esta información la saqué de "THE MUSCLE & STRENGTH PYRAMID" de Eric Helms y colaboradores. Está en la sección de progresiones. Muchas gracias por tus vídeos.

[@Gervipixel]

Que tal fran, te tengo una consulta, soy de leer libros relacionados a estos temas, quería saber si conoces alguno sobre la psicologia del culturista, tecnicas, consejos y ayudas para poder mantener ese estilo de vida de alguna manera para que sea mas llevadero, los de disciplina ayudan la verdad pero no sé buscar sobre psicologia del deporte, si bien todos hacen incapié en el descanso, alimentación y progreso de cargas hoy en dia, dejamos descuidado lo mas importante, la mente. Las unicas tecnicas que encontré es asistir si o si al entrenamiento en el dia que sientes que vas a abandonar solo para estar 5 minutos para ver si te quedas a lo largo del entrenamiento o solamente 5 minutos para saber que fuistes para no perder ser consistente o ponerse un horario fijo para ir a entrenar y cumplirlo si o si para que sea algo natural y automatico. o la que nunca podremos mantenerlo largos periodos el entrenamiento, por eso recomiendan hacer en casa, luego ir a un gim, luego aprender otros ejercicios o entrenamientos para que la motivación o la realización tanto como la displicina no acabe con tu entrenamiento... 🥸

[@pokinacha]

Question regarding identifying hypertrophy; Would you suggest post training cramp be a reasonable indicator of fatigue and as such Hypertrophy? Especially when the body has plenty of fluids and salts?

[@FlowHighPerformance1]

I would say it may be a general indicator of disruption. In the content of hypertrophy training, my experience suggests that it is probably somewhat of a good indicator 👍

[@marz.6102]

Is it possible to retrain the CNS to not fatigue fast?

[@FlowHighPerformance1]

I think the whole concept of 'CNS fatigue' is not very well-understood. I plan on making a video on this at some point 👍

[@marz.6102]

@@FlowHighPerformance1 thx

[@Karseboom]

Is increasing rest time really a sacrifice when you're trying to progress fast? What are the negative effects of increasing rest time?

[@FlowHighPerformance1]

No, increasing rest periods will be favourable for promoting muscle growth. However, I wouldn't consider performance gains from longer rest periods as 'true' progression resulting from muscle growth 👍

[@Karseboom]

@@FlowHighPerformance1 Can I ask why it isn't considered "true" progression?

[@FlowHighPerformance1]

@@Karseboom because you haven't increased performance as a result of growing bigger muscles. You have just changed a different variable which allows you to lift more weight

[@mahdavimail]

My body only applies progressive over-eat unfortunately 😅

[@NoNashe]

hi, is more effective use a load that in the first set make me arrive near to failure and then in te second an third sets use the same load (13-12-11), or use a load that can make 13 reps far to failure and in the thir set near to failure with the same load?

[@FlowHighPerformance1]

Take all sets close to failure. Allow reps to drop as needed. You can drop load if reps drop too low (less than ~6)

[@ssb9328]

I still don't think progressive overload is a perfectly understood thing. If you take someone and have them do 5 pull-ups for 3 months every day there's no doubt in my mind that they'd be stronger than when they started. The goal of progressive overload is to drive adapations, but you can't exceed your current capabilities by definition, so it's clear to me that you can get stronger while staying in the same boundaries, if that makes sense. If you look at the book Building the Gymnastic Body, the author describes steady state training, where a movement is performed for the exact same amount of reps/sets for 5-6 weeks, even when it feels easy. He finds value in staying in this "easy" state for a bit rather than constantly progressing, and when he has his trainees jump to a much more difficult variation or increases volume, he sees that they can do way more than when they started. Any thoughts on this?

[@FlowHighPerformance1]

Yes, this is a very interesting discussion, and I agree that progressive overload is not completely understood. I think there is a threshold at which adaptations are able to be made. So as long as you are training hard ENOUGH, you can still make progress without training to failure all the time. However, this threshold will increase at some point, meaning you inevitably have to train harder over time to induce an adaptation 👍

[@gianfrancolattanzio9287]

Do you carry the performance in each of the exercises or in a specific exercise for each muscle?

[@FlowHighPerformance1]

I'd probably look at the average trend of all exercises for a specific muscle group. However, you could just use one exercise as your indicator if you want 👍

[@gianfrancolattanzio9287]

@@FlowHighPerformance1 could you evaluate the performance in a single series or would it be better in multiple series of the same exercise?

[@Bucked3]

How many days or weeks are in a training block?, I want to increase my sets on certain muscle groups but i dont know exactly at what time period i should do this.

[@FlowHighPerformance1]

1 block is usually 4-6 weeks

[@salahelmackawi7971]

Hi Peter 1. When should i increase the load. Can i can weight during the mesocycle or it is better to keep the same weight and add weight if possible in the next meso?

[@FlowHighPerformance1]

Either way it fine, it depends on how fast you are progressing 👍

[@plebosaurus9973]

When you mention not changing the exercises for 2 training blocks, how long should a training block be on average please? I have seen some people to a reload week after 9 weeks and have the 10th as the deload? Thank you

[@FlowHighPerformance1]

I'd say each block should be around 5-8 weeks on average 👍

[@lucasyoutube10]

Which one comes First, HIPERTROphy or progressive over load?

[@FlowHighPerformance1]

What comes first, the chicken or the egg?

[@salahelmackawi7971]

You've said in a previous comment that it is not necessary to count reps during a set. If so how can I track my lifting performance and see if am progressing overtime?

[@FlowHighPerformance1]

Check out this video kzbin.info/www/bejne/h5DIaZpqacqdjNU

[@salahelmackawi7971]

@@FlowHighPerformance1 but i am talking specifically about lifting performance. If i am not recording the number reps performed each set how should i know if the rep performance has increased after a month or so?

[@FlowHighPerformance1]

If you don't record reps then obviously you wont know if your rep performance has improved..... The point is that you dont HAVE to make sure rep performance improves every single week. As long as you are training close to failure, then naturally you will see some progression over time

[@cheriemaceachern9746]

I have 1/2 pound washers that I add to my bar, every 5 workouts that’s 5 pounds, but if l went right to 5 pounds on workout one, might often be too much.

[@FlowHighPerformance1]

Yes, this is true. However, you may be able to increase reps with the same load across 5 weeks before adding 5lbs 👍

[@thandapani8783]

Hey man really appreciate your videos! I have a question to u in terms of nutrition To built muscle we need a calorie surplus but what if we are on a surplus but for circumstances i cant consume 120gm of protein every day i take around 70-80gm everyday meaning im still on a surplus but with low protein. Im asking this because cause some people stay at maintanance but consume the right amount of protein but still cant make progress because of the lack of surplus So whats more important 1)the surplus +very low protein 2)the surplus +moderate protein 3)the surplus+no protein (this ones just hypothetical cause aint no lifting is consuming no protein) I am at option 2 surplus with moderate protein Can i still make muscles over the long term im really freaking out about it😅 (Ps all the sets are 1-2rir and with moderate volume)

[@FlowHighPerformance1]

Good question. I think it depends how you define low/moderate/high protein too. Most people in western societies (even people who dont lift) usually get quite a high amount of protein in their diet anyway - without conscious effort. So I dont think a very low protein intake is realistic - especially for people who are conscious about it. For your hypothetical scenarios, I dont know the answer, but I'd say both could be considered equally important. Also remember that the training stimulus is more important than both these nutrition factors - so that's where you should focus more attention to. In terms of your specific situation, I think that is completely fine to build muscle over time 💪

[@thandapani8783]

@@FlowHighPerformance1 thankuu so muchhhhhh

[@BereaverBand]

The concept of progressive overload is muddled imo. Sometimes it means increasing performance, sometimes increasing stimulus which are maybe opposite things. We should be talking about progressive stimulus. Performance increases should be considered an outcome of muscle growth not a cause. I think it makes more sense to talk in terms of Quality (effort, technique, ROM, etc) and Quantity (number of sets/muscle/week) and how one or both need to increase over time to continue to stimulate muscle growth

[@FlowHighPerformance1]

Very well said. 'Progressive stimulus' is a great word to describe this 👍

[@fittzie]

Should I attempt to keep my number of reps the same for each set or should I be more concerned with getting near failure?

[@FlowHighPerformance1]

Taking each set close to failure. The exact number reps performed is less important 👍

[@mrstl3000]

You can keep them the same but say this week u do 3 sets of 10 next week u have options increase to 4 sets of 10 or 3 sets of 11 or increase weight and do 3 sets of close to failure

[@wellington5397]

I got a question 🙋🏻‍♂️: what is the progressive overload limit? I mean, trees don't grow to the sky. That's something I was thinking about and I'm not entirely sure what the answer is.

[@FlowHighPerformance1]

Good question. This is something we don't really know. It brings up the concept of the 'genetic ceiling'. However, I think most people reach a point where the training/nutrition required to continue making gains becomes impractical - before they reach their 'genetic ceiling' 👍

[@wellington5397]

@@FlowHighPerformance1 thanks for your honesty, I appreciate it 🤝🏼

[@FlowHighPerformance1]

No problem 👍

[@SABARI95969798]

is there any way to count reption without recording myself each time since counting reduces my quality of technique aswell as numbers😂😂

[@FlowHighPerformance1]

You don't have to count reps. You can just take each set close to failure with good technique, and fall within a rough rep range 👍

[@SABARI95969798]

@@FlowHighPerformance1 close to rir 1-2 right or rir 0

[@FlowHighPerformance1]

Yes 1-2 RIR for most compounds and 0-1 RIR for most isolations 👍

[@salahelmackawi7971]

@@FlowHighPerformance1 if i didn't count reps so how can I track my lifting performance overtime?

[@juststuff531]

8:49 how do you progress after that? do you increase weight?

[@FlowHighPerformance1]

Yes, if you reach the top of your planned rep range, then you increase load 💪

[@juststuff531]

@@FlowHighPerformance1 at 8:16 why do you say 'no planned progression' surely the goal is to increase reps

[@juststuff531]

@@FlowHighPerformance1 also what do you do once you cant increase the weight any further

[@FlowHighPerformance1]

Yes, the goal is to increase reps, but you don't plan exactly how many reps you want to increase by, because your rate of progress is out of your control. Once you can't increase reps of load over time, it may be time to change exercise or adjust volume 👍

[@juststuff531]

@@FlowHighPerformance1 say I’m doing chest press machine though I can’t change that machine there isn’t a substitute what do I do then ? Just keep increasing reps? What’s the rep limit ? Pls help

[@brokenshell3042]

Yessir

[@redhead3304]

Can I see progress with just 12 sets per week? I don't have enough time to workout so, I came up with the idea of doing 3 sets per exercise, like rows and pull-ups pulling near failure per set.

[@FlowHighPerformance1]

yes definitely. You may not be maximising your RATE of muscle growth, but you can definitely build muscle 👍

[@EquityCall]

Progressive overload is the result of hypertrophy, not the cause.

[@FlowHighPerformance1]

Well said 👍

[@jakehahn2457]

Great take.

[@BereaverBand]

This is a recently accepted idea which I think really helps the understanding of training for muscle growth. I never understood when educators just said “progressive overload” the end. What about when you inevitably plateau? “Just change things up” but then you’re starting from scratch. Makes no sense

[@realitycheck908]

Bro when you reach your non steroid power limit that doesn't destroy your joints, you will feel it and it will be forever progressive overload , lets say you train your biceps with 30 kg dumbell, it will forever progressively overload your biceps cause gravity and biology

[@601marcusable]

i got 9lbs pounds of dumbells i can still do some progressive overload

[@FlowHighPerformance1]

Its going to be very difficult to progress over time with this

[@601marcusable]

@@FlowHighPerformance1 what about you use 30lbs dumbbells then you should make progress

[@lihuan9634]

sec

[@Teo-vd7ug]

Of course you can't keep up with the progressive overload if you train to failure and the next session you try to put more load 😂.You need to start with less load and progress to your maximum load which means 6-10 reps til failure. This is what causes an increase in muscle growth. Y'all need to start reading some books.

[@FlowHighPerformance1]

That is one way to implement progressive overload. Thanks for your input 👍

[@NJN23]

But what good would those workouts do that lead up to, but don’t go to failure? If you’re not near failure, why would the body respond with growth?

[@Teo-vd7ug]

@@NJN23 you don't need to get to failure to stimulate muscle growth that is just an extreme form of training which can lead to overtraining and further injuries. Also with less load, you increase the amount of reps so the muscle still gets stimulated. In addition you can top it up with one strength session at the end of the week where you really go to failure with much load.

[@primo5244]

First

[@CyanShaman]

No

[@FlowHighPerformance1]

No what?