Should You Undulate Rep Ranges for Muscle Growth?

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[@ronaldsuarez6389]

this guy doesn’t stop uploading quality content

[@FlowHighPerformance1]

Thanks for the continued support Ronald 💪

[@kevinjobe2078]

Best reason to undulate: training heavy every day beats the crap out of you and trying too light runs the risk of not actually fatiguing the target muscle. Blend the 2 for best results.

[@FlowHighPerformance1]

Very true, something I didn't mention in the video 👍

[@stevewise1656]

Exactly! It allows the joints to recover. Undulating training has allowed me to stay mentally fresh as well. I grew best undulating training twice a week and other top natural bodybuilders train like this as well.

[@aaronteaney6478]

From my bro science experiment of undulating rep ranges was and still is great. Doing bench press one day with 80% of my max with 4-6 reps is a heavy day. Then the next time I hit either dumbbells, cables or whatever exercise compliments the bench press for a medium weight of 6 sets/8-10 reps/ with 60 seconds rest with another day where I do bench and hit 25 reps with a lighter weight (feel the burn few short of failure) has really produced results in my chest for hypertrophy and for strength gains. Feels like the conditioning day with 25 reps really nails down speed, technique and recovery. GREAT CONTENT! You actually answer questions and are straight to the point.

[@FlowHighPerformance1]

Glad you have found a routine that works for you 👍

[@ricardomcewen8333]

Please never stop uploading videos!

[@deadliftalot]

Your videos are better than any fitness channel i encountered 💙

[@FlowHighPerformance1]

cheers, glad to hear it 👍

[@jayashrishobna]

Insane quality. Thank you!

[@FlowHighPerformance1]

No problem 👍

[@patrickwendling6759]

I think change / mixing it up is always good . Tricking the muscles to grow

[@thekrytonion7187]

Exactly what i needed 🎉🏋️

[@asifzafar3867]

Your effort is so beneficial. It is precious yet simple. Very useful

[@FlowHighPerformance1]

Cheers, glad to hear it 👍

[@XCK2023]

Best channel alongside RP (Mike Israetel)!

[@lucascanalemiola1379]

Good read is Prestes, Jonato. Brazilian expert hás a good book about this subject , periodization (periodização)

[@FlowHighPerformance1]

Will check it out 👍

[@zazugee]

9:01 woah, i can confirm this myself, i did leg extension machine while i was doing rehab in sport hospital for my bad knees i remember i got a well shaped distal later i started to do strong lift 5x5, i got good quads, but i never got the same distal shape i got from leg extension machine

[@FlowHighPerformance1]

Very cool 👍

[@thebeast-vn5hn]

I do the same exersizes every week for 5 years but I do change my reps ranges to have a different weight in my hand every week this works for me so you dont have to change your exersizes at al

[@asifzafar3867]

Thanks a lot

[@FlowHighPerformance1]

No problem 👍

[@Kadaverbengt]

Does this perhaps say that there could be a quite good reason for doing like back off sets? I'm thinking like for example working set at 6-8reps, then last set is a back off at like 8-15 or something? Or perhaps another approach I forgot the name off that's basically you do like a substantial amount of reps at a given weight with good form, and then unload half the wieght and immediately fo double the reps? Or is this perhaps too much fatigue?

[@FlowHighPerformance1]

Yes can definitely be a useful strategy, especially to minimise joint stress 👍

[@justinvorhees5779]

I don't know if this is odd but when I do certain exercises like over head press, I'll load up the bar for the first set and aim for 20-25 reps, rest, add weight then the next set aim for 14-20, then 8-14. So when I do 3 sets of overhead press, each set is a different weight and number of reps to failure. Seems like that was what we did when I was younger in high school. Recently, I've been learning more about resistance training, and it seems like the more common thing is to pick your weight and reps and repeat that usually 3 times. I like doing that for certain exercises but not all. Still learning. Either way, it's a great informative channel. Appreciate the effort you put in! 💯

[@FlowHighPerformance1]

Good question. I would say that you are better of taking each set close to failure and allow reps to drop naturally. Otherwise, you wont be reaching an appropriate proximity to failure until the last 1-2 sets 👍

[@justinvorhees5779]

I try to hit actual failure on each set I do, I don't with stuff like bench press because I exercise alone. There's alot of mixed data and feelings regarding hitting actual failure each set. I like to so just so i know what that number is. Main thing I've gotten from alot of videos is each person really has to just spend time trying different stuff to see what's best for them. Something I'd like to see is if any of these studies would continue for longer and have the same test run again but have the participants change groups. Have the same individuals do each side or sides of the test. To double check their own results if that makes sense. Also enjoy the ones with the same individual but opposing limbs. Thanks for spending the time making all of these videos. It does help people like me getting back into it.

[@cheriemaceachern9746]

I do this , with a light/medium and a heavy day ....using the exact same exercises, l definitely find it a nice break mentally and to the nervous system to have a light/medium day on say working traps vs the heavy day, whether I am growing bigger or faster I cannot say but l am not burning out.

[@FlowHighPerformance1]

Nice! Yes, it is a good idea to undulate rep ranges if you perform the same movement multiple time per week 👍

[@cheriemaceachern9746]

@@FlowHighPerformance1 , it’s helps you mentally to do a heavy back day knowing that the next time you’re in the gym doing the same exercises that the weight will be 2/3 lighter

[@reconteam91]

Anything science based really piques my interest, keep it up!. But in your research have you come across anything pertaining to specific muscle groups being more or less affected by undulating training? Like I understand large muscles such as chest and quads could benefit from different rep ranges, but would smaller muscles like biceps or calves experience more muscle hypertrophic stimulus in strictly high or strictly low rep ranges?

[@FlowHighPerformance1]

Great question! I haven't seen any research on this. However, I have noticed a trend in the research showing that isolation lifts tend to see slightly better hypertrophy with higher rep ranges, while compound lifts tend to work better with lower rep ranges 👍

[@reconteam91]

@@FlowHighPerformance1 that's good enough for me, thank you for the info and keep up the great work!

[@rakeshmohanty9827]

Can u pls make a vdo on how we can train for strength and hypertrophy simultaneously in a single session or mesocycle..and which periodisation type will be good for novice lifters

[@roymuzuwa7108]

Im prettysure hes done that, at least the microcycle/mesocycle/macrocycle one...

[@FlowHighPerformance1]

kzbin.info/www/bejne/fIW8noyJYtd_bck

[@dimitrizagotsis7115]

5/3/1 Forever

[@abc6568]

A video on isometric holds and specifically their strength benefits might be interesting.

[@FlowHighPerformance1]

Interesting topic, haven't looked into this concept much

[@abc6568]

@@FlowHighPerformance1 love your content man, any video you put out is worth the watch. Keep up the great work 👍

[@FlowHighPerformance1]

Glad to hear it 👍

[@KenanTurkiye]

I believe that not the isometric holds but rather training in concentric phase of the muscles produce strength benefits that flow into the full range in time. .....that's why never give up triceps kickbacks and the like with other muscles! ;)

[@abc6568]

@@KenanTurkiye meaning that training completely static isometric exercises cannot build strength because they don't have a concentric segment?

[@stevebaxter2523]

Did weighted chin ups today, what are your thoughts on combining added weight and BW 3 sets of 5 +22.5kgs INTO 2 sets of 8 at BW 5 total sets .

[@FlowHighPerformance1]

Completely fine as long as all sets are taken close to failure 👍

[@stevebaxter2523]

@@FlowHighPerformance1 2-3 RIR

[@FlowHighPerformance1]

@@stevebaxter2523 yes, that is fine. maybe take the BW sets a little closer to failure (1-2 RIR) 👍

[@kamikenze]

In case I undulate my workout program, do I also need to undulate smaller muscle groups such as triceps and biceps?

[@FlowHighPerformance1]

You don't have to, but you certainly could 👍

[@vekonglengkong]

Usually I only train in 6 - 8 Reps Range for compound movement and I never have any DOMS no more. Now I've tried your Undulating Technique (train in 9 - 20 reps), and I feel the DOMS again 😃 I think it proves your theory 👍

[@FlowHighPerformance1]

It may also be due to introducing a novel stimulus 👍

[@subotnai1]

I often wonder about the comparison between varying the weight vs varying the rep range. What are the adverse effects of one versus the other ?

[@FlowHighPerformance1]

Either variable has the same effect. If we increase load, we naturally have to decrease reps, and vice versa 👍

[@subotnai1]

@@FlowHighPerformance1 would one be more likely to improve strength gains versus the other?

[@FlowHighPerformance1]

Yes, heavy loads are best for strength 👍

[@facuuaf]

Does varying your rep range between each set on the same day count? For example i start my bench press with 20kg for 12 reps, then 25kg for 10 reps, then 30kg for 8 reps.

[@FlowHighPerformance1]

Possibly, but that is a slightly different concept 👍

[@facuuaf]

@@FlowHighPerformance1 But is that a good strategy to optimize hypertrophy, muscle growth and not letting the muscles get used to?

[@FlowHighPerformance1]

Yes it is fine. As long as you take each set close to failure with good technique, rep ranges and load aren't that important 👍

[@eastcoastkickz4891]

I do reps in count downs from 10-1 10 reps, 9x, 8x, 7x, all the way to 1rep

[@FlowHighPerformance1]

Interesting strategy

[@wisleystreetlifting4951]

💪🏿

[@Oscar-jj1tk]

👏👏

[@KenanTurkiye]

Two rep ranges so close to one and other time wise just doesn't make sense for me, like mixing a hot drink with a cold drink, you (obviously not directed at you Peter, just figure of speech) want luke warm? why? the hot and the cold than? Don't muscle fibre types change in time? adjusting to what rep range one trains? Doesn't muscle start atrophy (if I remember correctly) after about 3(?) months? Wouldn't be better to undulate in 3 months periods? Maybe my thinking is flawed. o_0

[@KenanTurkiye]

My thinking to the above is sarcoplasmic ''real estate'' may ease the myofibrial growth, hence the 3 month undulation, just like training-resting cycles. Doing two rep ranges in the same session or without enough cycle time width would be similar to just training 24 hours 7 days a week. Shoot your self in the foot (again not you Peter lol) Ok enough of me crazy yapping for now :)

[@FlowHighPerformance1]

That is one theory, but we don't have any solid evidence to suggests it is true or not 👍

[@KenanTurkiye]

@@FlowHighPerformance1 Ohh for sure, thanks for pointing that out.👍

[@DanRichter]

Someone who can rep 405 for 10 will almost always be most muscular than someone who can rep 225 for 10. This is why it's important to undulate... more specifically have large blocks dedicated to strength. These studies seem to assume one strength level. Perhaps 405x10 would yield the same results as 225x40, but you have to be strong enough to actually do that.

[@FlowHighPerformance1]

Good point. However, I think this is a separate discussion as to whether strength training enhance long-term muscle growth. I plan on making a video on this topic at some point 💪

[@aditya8218]

7:34 i thought only mechanical tension was important mechanism of hypertrophy

[@FlowHighPerformance1]

I have an upcoming video on this topic. For now, here is a video on the mechanisms of hypertrophy kzbin.info/www/bejne/mZuXgoGud9l8ZsU

[@ReRe-yl6dq]

here is several studies that all say there is really no difference in rep ranges yet you go on to try to convince us that there is. I feel as uncertain as when I saw the start of the video.

[@FlowHighPerformance1]

No difference on average. But it may be a good idea to adjust rep ranges based on exercise selection and your individual response 👍

[@joevelte4252]

If the muscle doesnt need to grow it wont. Using light weight and lots of reps wont grow the muscle because it doesnt need to grow.

[@FlowHighPerformance1]

Going close to failure with light weights is also a stressor. This has been shown to be stimulative enough to induce muscle growth as heavier loads on a per set basis 💪

[@joevelte4252]

@@FlowHighPerformance1 Try it and you will see. Doing lots of reps is good for cutting but not good for building muscle. You have to overload the muscle to build size and strength. Ive experimented with all of this. Doing 7-8 reps to failure for each set is optimal for natural lifters.

[@mdd1963]

Lots of folks who stuck with 5x5 for many months then experienced a burst of growth when switching to 10 rep sets.