What is the Least Amount of Training Required to Build Muscle?

TIMESTAMPS
00:00 Effort vs Reward
01:46 Quality vs Quantity
02:43 Training Quality
07:10 Volume
11:38 Lifting Experience
13:24 Other Variables
18:01 Practical Recommendations
STUDIES
pubmed.ncbi.nlm.nih.gov/36334...
pubmed.ncbi.nlm.nih.gov/33009...
pubmed.ncbi.nlm.nih.gov/21131...
pubmed.ncbi.nlm.nih.gov/35291...
pubmed.ncbi.nlm.nih.gov/33497...
pubmed.ncbi.nlm.nih.gov/33300...
pubmed.ncbi.nlm.nih.gov/20921...
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This is crazy. All the most important knowledge I was gethering for years in 20 minutes only. Such a fantastic work, thank you!

[@FlowHighPerformance1]

Cheers, glad to hear it 👍

[@gael7w802]

I'm also glad to finally have some info on maintenance. So many sources only measure success via growth, like the stock market. I don't want to be huge. I just want to keep what I have

[@shyinylu]

This video is literally a summary of countless hours of other videos and research about this topic, amazing!

[@FlowHighPerformance1]

glad it was helpful 👍

[@klausfaerevaag]

I started out working out 6 times per week, and saw minimal results. Then moved to 4 times per week, and saw some gains. Now I've been training twice per week (full body), and I'm stronger and bigger than ever.

[@FlowHighPerformance1]

Very interesting. Maybe you training quality has improved dramatically over time?

[@klausfaerevaag]

@@FlowHighPerformance1 I think training quality usually imporves with experience. The stimulus on the muscles of one heavy set with great technique of an intermediate/advanced lifter is very different to the stimulus a novice lifter experiences. For me though, I think training two times per week is not optimal, but fatigue management has always been something I've had trouble with. So now at least I'm completely recovered every time I'm in the gym, even if I have outside stress (school, work, etc.)

[@FlowHighPerformance1]

Yes, I definitely agree that training quality improves as you become more experienced. Nice work, glad to hear you have found an effective training style which is conducive with your lifestyle 👍

[@actual_random]

Idneed I've also found better results at least for strength when I'm only going once or twice a week than when I was going 4-6 times a week. I think recovery and not overdoing things is important, hard to know when you have recovered enough though and the amount of recovery you need as a beginner will be different but I think people don't typically consider this when giving advice, they also don't think about exercise selection and volume. If I do deep straight leg RDLs my hamstrings could be out of commission for 3-5 days, training eccentrics cause more muscle damage so it makes sense that you should rest longer. I also find it easier to just do full body a couple times a week than be in the gym every single day. Everyone loves push pull legs but honestly nothing wrong with full body especially if you're not a bodybuilder, cant be in the gym for 2 hours per day everyday. Simple compounds and consistency can get you a long way.

[@Kafufflez]

@@klausfaerevaag Do you think the reason you weren’t progressing much at 6x a week was because of cumulative fatigue? I’m suffering from this too… I like going 4-6x a week but my progress is SO bad! 8 years lifting and I can only bench 22kg dumbbells. It’s embarrassing.

[@WeesTyy]

amazing video. you answered almost every hypertrophy question that anyone might ever ask in just 20 minutes

[@FlowHighPerformance1]

Glad it was helpful 👍

[@Xojn]

Fantastic video! So many things that I and I'm sure so many others have wondered about answered in such a clear concise manor!

[@FlowHighPerformance1]

Glad to hear it 👍

[@thewarrenbuffettspreadsheet]

2x full body training probably gives you most bang for buck and you can also combine it with good cardio session within the week. My experience with 20 years of consistent training

[@Unibot47]

That's amazing to read, because given my schedule (I work nights at a hospital, and do muay thai and bjj training) a 2x/week full body routine is what I was looking to do.

[@barrybarnett731]

That might be optimal for you but not for everyone!, so people shouldn't preach about their routine being the best one , I've trained over 30 yrs and I tried every split from full body , ppl , upper lower, and the the split that I've always had my best gains from is a bro split or a variation of a bro split, but then that's whats best for me , there's no such thing as the best optimal way to train

[@thewarrenbuffettspreadsheet]

@@barrybarnett731 But I am not claiming it's optimal. I am claiming it give you the most effect of the time you put into it. 2 very different things. If goal was maximum muscle growth I would not recommend 2x full body

[@rayzerot]

I'm going to take the opposite track 6-7x per week with minimal volume but high weights is probably best because it's the easiest to sustain over the course of someone's life. It's much harder to justify skipping a 5 to 10 minute workout and it's much lower impact on the joints. You still get great results too I think everyone's goal here is to be strong for life, not just strong in our early adulthood

[@thewarrenbuffettspreadsheet]

@@rayzerot it's an interesting idea, however I see some potential issues with such a plan. 1. Unless you have your own gym, then going to gym 7 days per week is pretty time consuming and over time demotivating. At least I would go crazy going to my gym every day. 2. I think even with low volume, I believe the body and mind sometimes should have complete rest from strength training. 3. If one want to do endurance training also, you would need to do both strength and endurance on the same day. So I have never tried training like this and it might work great, but from a time and access to gym perspective I think it not the best for most people. I mean travelling to the gym would take longer than the workout itself.

[@juanitagomez8078]

This is the most perfect video I've watched on all KZbin 🤩🤩🤩 amazing work thank you sooooo much!!!

[@FlowHighPerformance1]

No problem, glad to hear it 👍

[@ok2853]

this will always be my favorite gym/health channel. thanks as always FHP

[@FlowHighPerformance1]

No problem, glad to hear it 👍

[@tradewinds122]

This is a very comprehensive video that's well explained. Well done.

[@FlowHighPerformance1]

Glad to hear it 👍

[@ramonasinclair3598]

Your channel is so amazing, thank you so much for all you do!😊

[@FlowHighPerformance1]

Cheers, no problem 👍

[@johntrains1317]

Severely underrated channel

[@jakedon4265]

Bloody oath.. this guy is a gem… keep up the good stuff mate 💪🏽💪🏽

[@FlowHighPerformance1]

Glad to hear it. Will do 👍

[@gerit14]

This deserves more views!

[@lebrongames8511]

Lots of high quality Information explained simply and in a 20 minute timespan, good stuff. Also shout out to the man Dr Mike Israetel.

[@FlowHighPerformance1]

Cheers, glad to hear it. Yes, big shoutout to Dr. Mike 👍

[@corenko]

This channel makes amazing gym related videos, love it

[@FlowHighPerformance1]

Cheers, glad to hear it 👍

[@tajuspikturna8097]

Brilliant video structure, very informative, thank you!

[@FlowHighPerformance1]

No problem 👍

[@RandomAussieGuy87]

I've been asking this very question myself for ages. This video is great.

[@FlowHighPerformance1]

Glad it was helpful 👍

[@joshuasharrock466]

I have spinal muscular atrophy and I've been receiving a cure for the disease called spinraza. 2 Years ago I weighed 104 pounds because my disease took away all my muscle and I have to grow it. Today I weigh 127 I have a upper body workout I do twice a week with 17 separate exercises one set each. I get about four to five sets each per muscle group. My body didn't start growing until we got to the 17 exercise routine and we started with like 4.

[@FlowHighPerformance1]

Glad to hear you are making progress! Sounds like you have found your minimum training requirements for muscle growth 💪

[@joshuasharrock466]

My workout routine in order for speed and stamina purposes it's a gigantic antagonistic superset 1 low to high chest fly 2 high to low reverse fly 3 overhead press 4 overhead pull down 5 horizontal fly 6 PNF D2 flexion look up this exercise 7 internal shoulder rotation 8 external shoulder rotation 9 bench press 10 standard row 11 a lateral press not a lateral raise 12 front raise 13 meadows row 14 incline bench press 15 incline row and finally bicep and triceps exercises 5 through 13 are done with one arm at a time the first four and last four are done with both arms

[@FlowHighPerformance1]

Nice, sounds like a solid routine 💪

[@batman-sr2px]

was your spinal atrophy because of genetics?

[@mcmerry2846]

Don't skip legs

[@samirzakur]

Not only the content is gold, but also you interact with us responding the comments

[@FlowHighPerformance1]

Yes, I try to help as much as possible 👍

[@samirzakur]

@@FlowHighPerformance1 I truly appreciate that.

[@mcmerry2846]

More training gives specific endurance. And works great for those who want to train muscles but remain slim...a long track runner, a ballet dancer, a rhythmic gymnast...people must know, that all the trainings are not focused upon muscle gain, specially on sports.

[@FlowHighPerformance1]

Yes, these training recommendations would be different in the context of other sports 👍

[@FailVines]

I just discovered this channel and it was just what I needed! Other channels talk without any evidence and you have to believe them or they make you believe because it is biased as you are watching someone who has worked for it. I do 3-4 exercises each one with 3 sets per muscle per week, that gives around 9-12 sets per muscle per week. I dont know if thats optimal or should i increase it. I've been training for 4 months and im starting to see some changes as i try to focus more on the technique. I also dont know if i should separate the same muscle exercises in different days or mix the trainings as long as i do 12 per muscle per week. I've seen that you've some videos about them so i'll take a look at them, thanks!

[@FlowHighPerformance1]

Glad to hear you enjoy the content! These videos should help you with your questions: Training volume kzbin.info/www/bejne/Z2fSiqeHl6ybp5Y Training frequency kzbin.info/www/bejne/pHbIpYGcf6-srbc Training splits kzbin.info/www/bejne/pKC6f3mhnZtkg8U

[@FailVines]

@@FlowHighPerformance1 Thanks!!

[@FlowHighPerformance1]

no problem 👍

[@louiswestra8403]

Please check Jeff Nippard, he's a natural bodybuilder who also uses studies and evidence like Flow High Performance. He's my favorite gym youtuber.

[@enmorot]

Great video! Well done!

[@FlowHighPerformance1]

Cheers 👍

[@miloice74]

Sleep is important for the recovery. If u cannot recover enough fron the lack of sleep, dont push on. Sleep! i went into many months of struggle with chronic fatqiue i finally feel much better being less restrictive to my calories and pushing for 7 to 8 hours of sleep daily and taking a break from work.

[@pokinacha]

Great content as always FHP.

[@FlowHighPerformance1]

Cheers, glad to hear it 👍

[@lerf2544]

best and most simple muscle building guide so far

[@FlowHighPerformance1]

Cheers, glad to hear it 👍

[@itamaravraham4068]

Great video man, top quality content and presenting💪🏼 Based on the meta analysis you've mentioned regarding volume, it seems that 12 sets per week are the minimum volume required in order to (almost) maximize muscle growth, isn't so?

[@FlowHighPerformance1]

Cheers, glad you enjoy the content! Yes, I guess you could say that beyond 12 weekly sets, there are diminishing returns. I don't think this is a strict cut-off, but a general guide for most people 👍

[@itamaravraham4068]

@Flow High Performance Yeah thanks👍🏼

[@Chavanun555]

You have great content bro. Weird how your subs are in the millions yet from the time u started

[@FlowHighPerformance1]

🤷

[@gurvinderhundal9689]

Love your content First time on your channel

[@FlowHighPerformance1]

Cheers. Welcome!

[@horstbaduschke7266]

Very good sciencebased Video among All important points about this topic

[@ryanmccarthy2033]

Time under tension is a big part of technique and effectiveness

[@Kafufflez]

Hey flow, quick question! I've been lifting 8 years and my strength is terrible tbh. 22kg dumbbell bench for 11 reps. EVERYTHING is in order, protein, sleep, calorie surplus, testosterone...but I gain like 1 rep a week on my program. I created the program after reading Mike Isreatel's Scientific Principles of Hypertrophy Training book. I'm making programs for my new lifter friend and he's already doing 40kg DBs in each hands for reps on bench in just over a year so I don't think it's a programming issue. Do you have any idea what it could be? Could it be that I just need a LOT of volume?

[@FlowHighPerformance1]

Hi! First, you just need to understand that your genetics determine your response to training, and some people respond better than others (hard pill to swallow). Also, remember that strength isn't a direct indicator of muscle growth. There are people who are very strong without significant muscle mass. So make sure you are training with a specific goal in mind. Furthermore, strength is not ONLY determined by muscle growth. Someone may be stronger at the DB bench press due to having shorter arms. And lastly, you may respond better to a different style of training (eg. higher volume, higher/lower rep training, higher/lower frequency etc.). I have a video coming out about this topic shortly 👍

[@CrinsomYShen]

You're probably not training hard enough. Without knowing how you bench, and about everything else in your life. Most people would be on the 22kg DBs within the first year and slowly make progress to the 36-50kg range wherever they feel comfortable. Being stuck on 22 probably means you've mentally blocked yourself from attempting, where anything heavier than 22kg is now "too heavy". You may need to include 1RM attempts into your program just to break the mental barrier. Then you can transition that 1RM to 3, 5, 10 RMs. Most people in my gym do warm ups with the 20s and 22s then move to 30s-40s. So you're definitely doing something wrong for someone lifting for 8 years

[@michaelschlageter8381]

Better for the joints...if the muscle grows Why bother.

[@raphyd9636]

Go see a personal training because you obviously have no idea what you're doing

[@actual_random]

Possible video ideas. Wondering what your thoughts are on core/ abdominal muscle training. What's the best way to train them in terms of rep range and loads. Maybe cover hypertrophy and also athleticism as I'd assume they're slightly different. I don't hear much like with the glutes about this sort of stuff. A lot of content surrounding them is low quality.

[@FlowHighPerformance1]

Thanks for the video idea, will certainly consider it. For now, here is a video on whether you should train abs or not kzbin.info/www/bejne/a5q7hop-nLiIj9E

[@mr6462]

1. Volume (min of 4 sets) + Train each set close to failure 2. Master technique 3. Seated leg curls > lying leg curls (training a muscle at longer length)

[@FlowHighPerformance1]

Great summary 👍

[@dysxleic4273]

This is so fantastic

[@FlowHighPerformance1]

Cheers 👍

[@Jtking3000]

Actually a surprisingly good video. Usually the science based fitness channels are kinda trash.

[@FlowHighPerformance1]

🤔

[@philiphill56]

My experience is that the more you do, the better.

[@overlordchrissama7235]

one quick question about the volume per week. does it require isolation exercises or do compound lifts count too? lets say i want to do 10 sets per week for the triceps. i do overhead presses for like 6 sets a week, do i need to train the tri only 4 times now, 10 times or a bit less than 10 but more than 4 because the overhead press stimulated the tri a bit? thanks for in advance! :D

[@FlowHighPerformance1]

I generally like to count DIRECT sets only. Eg. OHP for shoulders, pushdowns for triceps. This just makes things easier to manage 👍

[@supermuscle883]

Please subscribe on this channel. There are very few quality channel out there. This one is one of them. Very reliable and science based.

[@FlowHighPerformance1]

Glad you enjoy the content 👍

[@deadliftalot]

Slightly easier training also allows you to put a signifcant amount of energy and time on other areas of life and other sports.

[@FlowHighPerformance1]

Exactly right 👍

[@tempest-tom9180]

Amazing content sir.

[@FlowHighPerformance1]

Glad to hear it 👍

[@TheodoreChin-ih7xz]

This is exactly the kind of thing I wanna know

[@FlowHighPerformance1]

Glad to hear it 👍

[@rainerwahnsinn9585]

05:44 If the pictures show the exercises used, then it´s a broken comperison.left is leg-curls for the Quadrizeps(front of the leg), and right is the Seated hamstrings for the Leg-Bizeps(back of the leg), so completly different exercises

[@FlowHighPerformance1]

That is a seated leg curl, not a leg extension

[@BfSkinnerPunk]

For the last four months, I've lowered my frequency to the "Mike Menzter" j(sp) style. One body part, then take 6 days before I work it again. AND, when I work it, I do ONE SET to failure...with some rest-pause follow up. My entire back routine takes 14 minutes....then not again for 6 days. I detect no loss of muscle at ... maybe I have grown, but either way, most casual (non-gym-rat) people think I'm jacked....even now. I suspect I'm well below the minimum suggestions in this video.

[@FlowHighPerformance1]

Nice work! I would also consider rest-pause sets as more than a single set. And yes, some people have slightly higher/lower minimum requirements than others 👍

[@nboss968]

One thing that is important to consider when discussing high intensity training e.g. Mike Mentzer style is whether the person is enhanced (pharmaceutical) or not. Enhanced athletes tend to experience much greater results with this method than natural athletes.

[@Jewish.Hotdog]

Volume makes sense since pro soccer players only lift 1-3 times a week of lucky which is enough maintenance for the season then off season around the 32week mark you start to prep for preseason so u increase volume significantly

[@FlowHighPerformance1]

Exactly right 👍

[@ericreed2064]

I have a bad habit of only leaving one rep in the tank on my compounds at the beginning of my sessions. I am starting a new block in a few days, and I have found a way to squeeze an arm and shoulders day in once every two weeks. All the while running my favorite, ppl

[@robert50173]

The other factor not mentioned is proximity to personal genetic potential. Other stuff is solid advice.

[@prod.royalsg1630]

You quite literally just made that word up, and its very obvious, because it doesn’t mean anything 😂

[@FlowHighPerformance1]

I understand exactly what they are referring to

[@enderwiggins8483]

I started out eating pizza 4 times a day. The first month I gained 5 lbs of fat. The 2nd month I increased my pizza eating to 5 times per day and only gained 2 lbs of fat. Diminishing returns.

[@FlowHighPerformance1]

😂

[@simonmurray8220]

Hey, great content in presentations. A couple of suggestions, all caps is fatiguing to read & there are numerous but infrequent spelling errors ( check this presentation see what you find! ) plus inconsistent use of US / AU spellings. 100% however for clean uncomplicated visual and excellent verbal delivery. Hope this helps

[@FlowHighPerformance1]

Hey, thanks for the tips. I'll certainly consider implementing lowercase writing. The spelling errors arent picked up by spell-check because of the all-caps 🤣 I try to always use AU spelling, but maybe I'm making mistakes. Main point of the videos are to be clear and understandable. Thank you for the feedback 👍

[@gael7w802]

I used to train each muscle group once every seven days, and plateaued quickly. Now, I do every ten days per muscle group, and not only do I feel better, but I've maintained and improved gains much faster

[@steelphantom9105]

What’s does your program look like?

[@gael7w802]

@@steelphantom9105 For a long time, I did a PPL split. Now I do a hybrid style. Still PPL, but because I have ten days before it repeats now, I throw in circuits, and on my "off" days, very casual calisthenics stuff. So a typical cycle for me might look something like this: Day 1: Push Day 2: Run Day 3: Pull Day 4: Rest Day 5: Legs Day 6: Calisthenics/mobility Day 7: Rest Day 8: Circuits Day 9: Light cardio or repeat day 6 Day 10: Rest This is not a super strict schedule, so take it with a grain of salt, but it has been working great for me! Edit: As far as calisthenics goes, too, I don't always set aside a specific day for that. A lot of the time, if I have some extra free time or am just bored I'll do maybe five or ten minutes of it just to move. I get the volume intermittently

[@steelphantom9105]

@@gael7w802 Thanks for your reply, I have a physical job and always looking for different points of view from people who train constantly. Your program looks solid but might be too much for my recovery ability at 59.

[@ziggy44132]

It seems that as you get older, your muscles are less stimulated by hard workouts, with lots of reps, causing injury. Quality of quantity, less times a week, seemed to work best for me, at 46. Getting older sucks. Over.

[@FlowHighPerformance1]

possibly 🤔

[@BladeBarn]

cant eat more than 40-50g of protein a day due to kidney damage. 6ft2 75kg.not sure what to do.

[@FlowHighPerformance1]

You can still build muscle, maybe at a slightly slower rate though 👍

[@hornsteinhof7592]

Training is most efficient at the maximum of the first deduction of the growth curve, isn't it? I'm a farmer and the same diminishing returns function applies to agricultural outputs

[@FlowHighPerformance1]

Yes pretty much 👍

[@fockyutuub5193]

Good concise and no bs. Amazing. Thanks.

[@FlowHighPerformance1]

No problem 👍

[@tyronebiggums7501]

This channel gives me Mike Mentzer vibes.

[@FlowHighPerformance1]

I dont know much about Mike mentzer, but I'll take that as a compliment 👍

[@demoncore5342]

Talking the graph at detraining and maintenance volume. The 1/9 group shows a loss and growth comparable to growth and loss in the 1/3 group. There's definitely more research needed on the topic for one, but your conclusion is likely wrong. Seeing one group on a decline (although still at a higher number) and another dropping and building up to the starting point is interesting on its own, but it invites yet more questions. What would happen in a month or in space of a year? Is bare minimum just as good for maintenance as more reasonable volume? Would both groups stabilize at the pre-deload value? Would 1/9 group surpass the starting point? Would 1/3 actually start losing gains from the training phase? So many questions and no answer...

[@FlowHighPerformance1]

Yes, this study does bring up more questions that we don't have answers to. Ideally we would like to see what happens over a longer time frame, but we don't have solid data on this as of yet 👍

[@demoncore5342]

@@FlowHighPerformance1 The problem might be in 1/3 is literally switching frequency to bro split. What should still produce results as far they can achieve progressive overload. 1/9 is doing the same, just at lower volume. I assume given enough time both groups should eventually plateau at same level, if reps and load remain constant. But yes, I'd love to see a year long study.

[@williamtomkiel8215]

now do that all over again with all available data from every gerontology study you can get your hands on so seniors can fell included and intelligently guided . .

[@FlowHighPerformance1]

This would be a good topic, but not something I know enough about to make specific content about 👍

[@k.chriscaldwell4141]

Training to failure can, and often does, trigger more of an injury response by the body. The body primarily repairs the damaged muscle tissue, while seeing less of a need to add additional muscle. Near failure is best.

[@FlowHighPerformance1]

Possibly. In either case I agree that training close to failure is generally best in most cases 👍

[@nboss968]

Depends on how many reps you are doing in relation to 1RM. Big difference between failing at 20 reps and failing at 5 reps.

[@wildprodigy]

​@@nboss968which one is better for muscle growth?

[@StevieFQ]

Protein intake can varry significantly from person to person. I got almost 0 progress on 1.3g/kg while only starting to see reasonable results in the 1.8g/kg range. Of course when I reached the high 80s even that amount of protein was insufficient.

[@FlowHighPerformance1]

Yes, check out this video for more info on individualising protein intake kzbin.info/www/bejne/qpC4gq1opbmjh8U

[@laurastenmans9264]

If you speak about training each muscle with x amount of sets per week, how do you define muscles or muscle groups personally? Chest/back/abs/arms/legs, or chest/back/triceps/biceps/abs/obliques/hammies/quadriceps/calves or another way? I feel like an important information is left vague in this equation. Thank you for your answer! :)

[@FlowHighPerformance1]

Good question. I generally like to split muscle groups as: Chest, back, shoulders, biceps, triceps, quads, hamstrings, glutes, calves, abs. These videos should provide more info kzbin.info/www/bejne/mZKzlJWFr6asaNU kzbin.info/www/bejne/jonGfo2ke5iKb6c

[@moll2842]

You could also split them up in to: legs, hip hinge, vertical push and pull, horizontal push and pull.

[@ronyzelaya]

It is okay to train 2 or 3 reps shy from failure when we're cutting?

[@FlowHighPerformance1]

Yes 👍

[@nboss968]

Makes complete sense it's extremely difficult to train to failure when you are low calorie/carbs

[@lucamontella7309]

when calculating protein intake, do you have to take account of fat weight? it seems strange that a person of 100kg with 30% bodyfat needs the same amount of protein of a person of 100kg with 8%

[@FlowHighPerformance1]

I have made a video specifically on this topic kzbin.info/www/bejne/qpC4gq1opbmjh8U

[@almeidazwane5612]

Someone said counting reps per week is more accurate than sets...when it comes to volume...since reps in sets differ...like 30-70 reps for isolation exercises per week and 70-140 reps for compound..🤔 exercises..

[@FlowHighPerformance1]

I'd say the total number of hard sets is more accurate since reps can differ substantially depending on load used 👍

[@ivanr680]

i don't recommend beginners to not lift to failure, since it is even difficult sometimes for advanced lifters to gauge how many reps they have until failure.

[@FlowHighPerformance1]

I think it can be valuable to train to failure for a few sets, but I dont think it is necessary to take every set to true failure 👍

[@TimothyNyota]

what the fk are you saying

[@nboss968]

Exactly what most people think is failure is probably a few reps in reserve

[@igt2173]

what about rest periods between sets? some say 90 sec for hypertrophy some say its dosent matter we can rest 4-5 min...then why most profession atheletes train only 45 min? with their CNS fatigued?

[@FlowHighPerformance1]

This video should help kzbin.info/www/bejne/e6XXg2qGi6aBlbc

[@kira6353]

Is there a limit on how much protein the body can absorb (not digest) in one meal to maximise muscle gain? what if you take 50/80g of protein or more in a single meal ? what if it's whey?

[@FlowHighPerformance1]

I haven't seen any great evidence of protein absorption rates influencing muscle growth 👍

[@hUgO6191]

Yes Biolayne talks about it. I used to do one meal a day however now on lifting days I try to spread out my protein throughout the day. As far as I understood due to the protein absorption limit you should spread out, where 1 meal a day gives the worst results by far and then the others the more spread out the better but not as bad

[@pennyproud1621]

Mike from Renaissance Periodization explains the answer to your question. Spread your protein out. One single meal won't allow you to absorb enough of the protein even if you take a lot at one time.

[@FreedomFox1]

Lack of sleep lowers testosterone. This is very well established by studies.

[@FlowHighPerformance1]

By how much? Acutely or chronically? And does this translate to reduce muscle growth? I don't like to put too much stock into INDIRECT evidence. I'd like to see DIRECT evidence showing that poor sleep inhibits muscle growth before being confident in this claim 👍

[@lide2262]

If you have searched for this Video: You are already lost. It requires hard work.

[@FlowHighPerformance1]

True. But not everyone has the time/energy to dedicate their life to lifting. Many people have more important things in their life (family, relationships, work, other hobbies etc.). If you want to put in the effort for maximum results - then good for you! However, others may want to get benefits of lifting without spending their life living like a bodybuilder 👍

[@WeesTyy]

@@FlowHighPerformance1 way to tell them to get a life indirectly 😂 he's wrong though. some people just like to increase their knowledge

[@zapador]

I'm lazy and I consider physical activity to be a mild form of torture. However I'm 184 (6 feet) and weigh 63 kg which, while perfectly fine and healthy, I don't really think looks good. So I ended up here to figure out how I can put on and maintain 10 kg or so with as little torture as possible :D

[@Synday]

sleep is underrated i used to sleep but

[@nboss968]

I sleep with high volume and high intensity lol

[@bobnoxious719]

On your part about volume, do you mean that the triceps do, or may, respond better to higher volume over moderate volume better than other muscle groups?

[@FlowHighPerformance1]

This study found a trend that all muscles analysed tend to respond better to slightly higher volumes. However, it was only considered 'statistically significant' for the triceps. I wouldn't say the triceps respond differently than other muscle groups, I was just highlighting that this was the only outcome that reached 'statistical significance' 👍

[@princeofexcess]

for sleep studies look for what sleep deprivation does to testosterone level instead. this must mean that poor sleep means lower gains long term

[@princeofexcess]

"The effects of sleep loss on testosterone levels were apparent after just one week of short sleep. Five hours of sleep decreased their testosterone levels by 10 percent to 15 percent. The young men had the lowest testosterone levels in the afternoons on their sleep restricted days, between 2 pm and 10 pm."

[@FlowHighPerformance1]

will definitely check out the research on the effects of sleep on testosterone levels 👍

[@danielstoica3489]

Hi! When you say 1.5g/kg body mass, do you mean lean body mass? Or total body weight?

[@FlowHighPerformance1]

total bodyweight. Check out this video for more detail kzbin.info/www/bejne/qpC4gq1opbmjh8U

[@danielstoica3489]

@@FlowHighPerformance1 Thx!

[@TDYT103]

2023 Jan 13

[@cdc72311]

4x per week for me 16 sets per muscle group per Week.

[@FlowHighPerformance1]

nice 💪

[@stevethea5250]

18:20

[@SouthpawJoe]

If this chart was accurate it would actually start to dip after a certain period of time. Too much junk volume will hinder growth.

[@FlowHighPerformance1]

Possibly, but I haven't seen good evidence for this 🤔

[@SouthpawJoe]

@@FlowHighPerformance1 Linked a study and its been deleted

[@grunkalunka3449]

This cannot be measured because everyone is different.

[@FlowHighPerformance1]

True. These are just average recommendations. Each lifter should individualise these numbers based on their own response to training 👍

[@zapador]

Exactly. It was made very clear in this excellent video that there's many variables and that things vary between individuals. So not sure what you intended to add with that comment.

[@mosesng1109]

simple.... fasting..... grows muscle

[@FlowHighPerformance1]

🤔

[@artikz7349]

🤔

[@mosesng1109]

🤣🤣🤣

[@rexnfield]

How about not overwork yourself. If you tired or slow. Then stop.

[@teamneverlost]

Cable triceps extension should be outlawed

[@FlowHighPerformance1]

😂

[@eetulehtonen69]

Statistical reasoning was not present in this video.

[@FlowHighPerformance1]

sorry

[@haaamey]

As if anyone knows how close to failure they are. Nice idea but impossible to implement. Just train to failure.

[@FlowHighPerformance1]

Most studies show that trainees are quite accurate at gauging proximity to failure. Here is a study if you want to read in more detail pubmed.ncbi.nlm.nih.gov/27787474/

[@nboss968]

Proximity to failure = effort

[@user-te6ru8kw3h]

Save ya 20 minutes: "It depends, but make sure to get quality movement with effective exercises and a minimum of 5-9 sets per week." Sheesh.

[@FlowHighPerformance1]

Good summary 👍

[@BoogieBoogsForever]

Probably follows? How could you hope to sound valid with an intro like that?

[@FlowHighPerformance1]

you dont have to listen to this info 🤷

[@hUgO6191]

If anything he sounds more credible with it. There are a bunch of fitness gurus saying you HAVE TO DO THIS, when again and again it has been proven that there isn't a single path, but a bunch of options for muscle growth. It shows that he actually recognizes that a) our knowledge of muscle building isn't perfect and if someone claims they know it all they are lying, b) the nuances of individual variability.

[@nboss968]

It is extremely valid to most thinking people.

[@bokchoiman]

Oh I see, so the seated leg curl provides more contraction because there is constant resistance throughout the movement, whereas in the lying down version, it becomes easier as you approach the vertical position. So it's really a comparison of muscle loading duration.

[@FlowHighPerformance1]

Possibly. However, This example was demonstrating that the hamstrings are trained at a longer length during seated curls. Check out this video for more info kzbin.info/www/bejne/a3TMopaencyEjtU

[@bokchoiman]

@@FlowHighPerformance1 Gotcha! that makes a lot more sense.

[@jaredshope1122]

When you say set, how many repetitions per set? 5,6,8,10? I usually do 2 sets of 10 reps for each muscle group. I work all my muscle groups in a day and it’s worked very well over 4-5 years. Just curious what a “set” means in this video

[@FlowHighPerformance1]

Anywhere between 5-30 reps, taken close to failure 👍

[@umadbro4493]

yeah, train with 4 rir in a set of 8 and tell me how it goes

[@FlowHighPerformance1]

do you think this is insufficient to build any notable muscle?

[@umadbro4493]

@@FlowHighPerformance1 if u are doing a set where u can do 8 reps and u do 4, i believe that you would build like 10% of what you would by doing 1 rir or 0 rir

[@umadbro4493]

but still your vids are really good😅😀

[@FlowHighPerformance1]

in that case, I agree that hypertrophy would not be ideal. However, If you train with 4 RIR for a set of 8 (12RM), then I think it will be enough to elicit some sort of long-term muscle growth for the average person 🤔

[@umadbro4493]

@@FlowHighPerformance1 i agree! especially in a novice

[@revan552]

Everyone looking for the "minimum" and the easy way. SMH

[@FlowHighPerformance1]

Not everyone has the time/energy to go for maximum results. Many people have more important commitments (family, relationships, work, other hobbies etc.) and don't want to spend their entire life dedicated to being a bodybuilder 👍

[@revan552]

@Flow High Performance That isn't remotely relevant to what I said at all. You just clearly didn't understand it. So, good job defeating an argument you just made up, I guess? Congratulations, you're a a p*ssy AND and idiot. 🤡

[@TimothyNyota]

@@FlowHighPerformance1bs

[@philrbt2061]

Basic video without any interest....

[@kcried1081]

Thanks!, can u email me, I wanted to potentially pay u for a customized training exercise program to build muscle best for a yr. Using the principles in your videos

[@FlowHighPerformance1]

Thank you for the kind donation 🙏 Send me an email at [e-mail] and I will get back to you!

[@kcried1081]

@@FlowHighPerformance1 done, thank u again