Training for Strength vs Hypertrophy | Programming & Periodization

[@nagasampath9653]

Zero dislikes.... Shows how legitimate this content is... Keep spreading knowledge Bruh👍🏻... Glad I found you channel✌🏻💯

[@FlowHighPerformance1]

Glad you find the content useful 👍

[@freight_train13]

Watched and immediately bought a program. Very, very clearly explained even for someone who has been lifting on/off for a few years. One of the hardest things to unlearn was the idea that I have to add 5lbs to the bar/weight every week and that you can still get stronger/grow muscle using the same weights but by focusing more on volume, reps, and RIR/RPE. Thanks!

[@FlowHighPerformance1]

Exactly right! Glad to hear the content is useful 👍

[@miketsak2104]

Very scientific and complete video one more time. Thank you for presenting!!!

[@FlowHighPerformance1]

No problem, glad it was useful 👍

[@ginobarrera8660]

This is the best content in KZbin

[@FlowHighPerformance1]

Cheers, glad to hear it 👍

[@brittanydaigre1517]

Very informative!!! This video Really helped me create my own training program.

[@jlberges]

Hi there. Excellent explanation. I’m more into body weight training /gymnastic fitness (rings, parallettes), I will try to adapt the mesocycle

[@drandrewetuket530]

So good! Thanks a lot!

[@FlowHighPerformance1]

No problem 👍

[@aldredivanangeles3211]

Nice very scientific! Forget about hyperplasia it doesnt occur on permanent cells i.e. neurons, cardiac and muscle cells.. pathology doctor here

[@FlowHighPerformance1]

Yes, I am no expert but I doubt it has any meaningful impact on muscle growth 👍

[@RahulKumar-tb2cv]

Bro ,may you gain 1m subscribers soon.

[@esihlesaunders6023]

Please do a video on how to prioritize strength and hypertrophy in the same program.

[@FlowHighPerformance1]

already have one 👍 kzbin.info/www/bejne/fIW8noyJYtd_bck

[@esihlesaunders6023]

Thank you so much

[@stephenmooney1509]

Great content.

[@fitbodyadvice4114]

Again a good and.informational video thanks coach

[@FlowHighPerformance1]

Cheers, no problem 👍

[@nvr7188]

When we create those programs those sets are working sets only or are all together? For example in this video you wrote 2 sets of bench press. Are you meaning warmup set and 2 working sets or 1 warmup and 1 working? Thanks for your videos!!

[@FlowHighPerformance1]

These sets refer to working sets only 👍

[@ronaldsosa56]

message me if you want the google doc I made for this video!

[@deweyc9451]

great videos and info - go along with my soccer periodization I recently learned about. I do have one question, what are you thoughts on doing supersets (drop down sets)?

[@FlowHighPerformance1]

Good for isolation lifts for hypertrophy training. Not suitable for compounds 👍

[@justincruz4144]

Why are heavy sets below 5 reps inferior for muscle growth?

[@FlowHighPerformance1]

Not sure of the exact mechanisms, but research generally finds superior growth from slightly higher rep ranges (5+) 👍

[@justincruz4144]

@@FlowHighPerformance1 Thanks Peter! Can I ask what sources can give us a general idea on how to transition from phase to phase (e.g. hyp-mxs-hyp) like if my last mxs session is 80% 1RM, how would I load the incoming hypertrophy phase?

[@Cloppa2000]

Why would you do compound lifts for hypertrophy? Surely this would be sub-optimal. Huge stress on the CNS and trying to grow many muscles at once does not seem like a great idea. Eg. If I want bigger biceps then Curls should build the biceps as well as chinups but the chinups will also be working many other muscles that contribute nothing to the size of the biceps but cause much more fatigue!

[@FlowHighPerformance1]

I think a combination of compound and isolation lifts are best for muscle growth. It will be very difficult to build a well-rounded physique with isolation lifts only 👍

[@vincevallefuoco1082]

What should we now about using EMS to buildg strenght and explosivity ?

[@FlowHighPerformance1]

What is EMS?

[@vincevallefuoco1082]

@@FlowHighPerformance1sorry I mean NMES, we say EMS in Italy!

[@FlowHighPerformance1]

@Vv Vv i dont believe EMS has any practical use for most trainees

[@vincevallefuoco1082]

@@FlowHighPerformance1 okayy thank you!

[@KB-ur4nk]

Nice one. Is it based on Eric Helms book?

[@FlowHighPerformance1]

No, but I think Eric's books are great 👍

[@jlberges]

Great video. How tempo (3,1,1) or eccentric focus or isometric holds affects hypertrophy and/or strength training. I’m more into body weight training, if of some excersice (ex. Pull Ups) I can do 5 reps, should I continue assisted or negative to reach at least 6 to hit the hypertrophy range and built from there? Do you work with this kind of program training?

[@FlowHighPerformance1]

Hypertrophy: controlled eccentric. Strength: whatever tempo allows you to lift the most weight

[@benjaminwetscher9614]

🔝 stuff

[@FlowHighPerformance1]

Cheers 👍

[@cliffkwok]

Can I buy this template ?

[@FlowHighPerformance1]

This one isn't available for purchase at the moment 👍

Periodization is BS. People nee to start investigating what works for them.

[@FlowHighPerformance1]

depends how you define periodization. But in general, periodization doesn't really matter for hypertrophy, but I think is can be useful for strength