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Progressive Overload for Hypertrophy Training

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Flow High Performance

Flow High Performance

Күн бұрын

TIMESTAMPS
00:00 What is Progressive Overload?
01:09 Methods of Progressive Overload
02:07 Quantifying Progressive Overload
04:34 Rate of Progress
05:39 Prescribing Progressive Overload
15:14 Prescription vs Indicator?
16:09 Practical Recommendations
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Пікірлер: 139
@richardmiddleton7770
@richardmiddleton7770 Жыл бұрын
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
@FlowHighPerformance1 Жыл бұрын
Definitely. Consistency is the MOST important training consideration 👍
@Miller2h41
@Miller2h41 Жыл бұрын
Always be a work in progress.
@wellington5397
@wellington5397 Жыл бұрын
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
@FlowHighPerformance1 Жыл бұрын
I appreciate that 👍
@falcomaster1218
@falcomaster1218 Жыл бұрын
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.
@alexandersanchez9104
@alexandersanchez9104 Жыл бұрын
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
@FlowHighPerformance1 Жыл бұрын
cheers, glad to hear it 👍
@JaimeAGB-pt4xl
@JaimeAGB-pt4xl Жыл бұрын
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
@FlowHighPerformance1 Жыл бұрын
No problem. glad to hear it was helpful 👍
@tomyang714
@tomyang714 Жыл бұрын
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
@FlowHighPerformance1 Жыл бұрын
Cheers, glad to hear it 👍
@ofueysytukbfdstwwyrg
@ofueysytukbfdstwwyrg 6 ай бұрын
This channel is a gold mine
@reconteam91
@reconteam91 Жыл бұрын
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
@FlowHighPerformance1 Жыл бұрын
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
@franciscobello8348 Жыл бұрын
muchas gracias por tus aportes, es información que vale mucho oro, y además está respaldado con estudios, muchísimas gracias, saludos desde Venezuela.
@FlowHighPerformance1
@FlowHighPerformance1 Жыл бұрын
no hay problema, me alegro que te haya gustado el video 👍
@walcon11
@walcon11 3 ай бұрын
I really needed this information! Thank you so much.
@FlowHighPerformance1
@FlowHighPerformance1 3 ай бұрын
no problem 👍
@NJN23
@NJN23 Жыл бұрын
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
@FlowHighPerformance1 Жыл бұрын
Good question. I agree with you logic here - it makes more sense to train close to failure throughout the entire mesocycle 👍
@julioreyram
@julioreyram Жыл бұрын
Thanks for the pointers for different goals (e.g. strength vs muscle growth).
@FlowHighPerformance1
@FlowHighPerformance1 Жыл бұрын
No problem 👍
@nboss968
@nboss968 Жыл бұрын
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
@NAMESOFNAMES 9 ай бұрын
So before u add on weight u use other methods of progressive overload then u add on weight. thanks for the advice 🔥
@KenanTurkiye
@KenanTurkiye Жыл бұрын
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
@FlowHighPerformance1 Жыл бұрын
Yes, exactly right 💪
@smartfitwien7439
@smartfitwien7439 Жыл бұрын
genius. just great
@LB_RS6
@LB_RS6 Жыл бұрын
Content is quality! 💯
@FlowHighPerformance1
@FlowHighPerformance1 Жыл бұрын
Cheers 👍
@Miller2h41
@Miller2h41 Жыл бұрын
Always be a work in progress
@joaquincalcetin
@joaquincalcetin Жыл бұрын
thanks!! have you thought about doing a video of the effects of training grip strenght in overall hypertrophy training?
@FlowHighPerformance1
@FlowHighPerformance1 Жыл бұрын
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
@Harry-bc2dn 3 ай бұрын
Awesome video!
@FlowHighPerformance1
@FlowHighPerformance1 3 ай бұрын
cheers 👍
@Asmokedetector
@Asmokedetector Жыл бұрын
Thank you
@FlowHighPerformance1
@FlowHighPerformance1 Жыл бұрын
No problem
@franciscobello8348
@franciscobello8348 Жыл бұрын
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
@Gervipixel Жыл бұрын
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... 🥸
@georgesarreas5509
@georgesarreas5509 Жыл бұрын
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
@FlowHighPerformance1 Жыл бұрын
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 👍
@Gainoffuntion
@Gainoffuntion 4 ай бұрын
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
@DrJames_YT Жыл бұрын
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
@FlowHighPerformance1 Жыл бұрын
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 👍
@oldnorean
@oldnorean Жыл бұрын
Will you ever touch subjects like gym accessories? A bit intrigued with lifting belts and gloves
@FlowHighPerformance1
@FlowHighPerformance1 Жыл бұрын
I have made a video on lifting equipment for hypertrophy training which you can find here kzfaq.info/get/bejne/rKh9Y9uEt9vZfok.html
@idris.123
@idris.123 Жыл бұрын
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
@FlowHighPerformance1 Жыл бұрын
Probably full-body training in both sessions 👍
@idris.123
@idris.123 Жыл бұрын
@@FlowHighPerformance1 Thanks🙂 but also what exercise rotation like lower body exercises first and upper last or rotate both or what?
@pokinacha
@pokinacha Жыл бұрын
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
@FlowHighPerformance1 Жыл бұрын
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 👍
@thandapani8783
@thandapani8783 Жыл бұрын
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
@FlowHighPerformance1 Жыл бұрын
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
@thandapani8783 Жыл бұрын
@@FlowHighPerformance1 thankuu so muchhhhhh
@ssb9328
@ssb9328 Жыл бұрын
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
@FlowHighPerformance1 Жыл бұрын
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
@gianfrancolattanzio9287 Жыл бұрын
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
@FlowHighPerformance1 Жыл бұрын
yes, this would be a good idea. However, it is still not a direct measure of muscle growth 👍
@randyrabe8638
@randyrabe8638 Жыл бұрын
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
@FlowHighPerformance1 Жыл бұрын
Check out this video on genetics kzfaq.info/get/bejne/lcWWfsSYsquwcaM.html
@salahelmackawi7971
@salahelmackawi7971 Жыл бұрын
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
@FlowHighPerformance1 Жыл бұрын
Either way it fine, it depends on how fast you are progressing 👍
@cheriemaceachern9746
@cheriemaceachern9746 Жыл бұрын
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
@FlowHighPerformance1 Жыл бұрын
Yes, this is true. However, you may be able to increase reps with the same load across 5 weeks before adding 5lbs 👍
@gianfrancolattanzio9287
@gianfrancolattanzio9287 Жыл бұрын
could you evaluate the performance in a single series or would it be better in multiple series of the same exercise?
@FlowHighPerformance1
@FlowHighPerformance1 Жыл бұрын
You could do either. As long as you evaluate it over a long-term time frame 👍
@onedayapp3534
@onedayapp3534 Жыл бұрын
I think is more efective to increase sets during a mesocycle rather than diferent blocks
@DreamPhysiqueCoaching
@DreamPhysiqueCoaching Жыл бұрын
Why so? Could you elaborate pls
@onedayapp3534
@onedayapp3534 Жыл бұрын
@@DreamPhysiqueCoaching 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
@DreamPhysiqueCoaching
@DreamPhysiqueCoaching Жыл бұрын
@@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?
@mahdavimail
@mahdavimail 6 ай бұрын
My body only applies progressive over-eat unfortunately 😅
@plebosaurus9973
@plebosaurus9973 Жыл бұрын
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
@FlowHighPerformance1 Жыл бұрын
I'd say each block should be around 5-8 weeks on average 👍
@brokenshell3042
@brokenshell3042 Жыл бұрын
Yessir
@NoNashe
@NoNashe 11 ай бұрын
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
@FlowHighPerformance1 11 ай бұрын
Take all sets close to failure. Allow reps to drop as needed. You can drop load if reps drop too low (less than ~6)
@BereaverBand
@BereaverBand Жыл бұрын
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
@FlowHighPerformance1 Жыл бұрын
Very well said. 'Progressive stimulus' is a great word to describe this 👍
@ameliemichiels3787
@ameliemichiels3787 4 ай бұрын
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
@FlowHighPerformance1 4 ай бұрын
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
@Muyen462
@Muyen462 Жыл бұрын
7:56 Are you like prioritizing sets so that Number of reps kind of equalize in all sets or not in this case ?
@FlowHighPerformance1
@FlowHighPerformance1 Жыл бұрын
Not necessarily. As long as each set is taken close to failure, the exact reps aren't all that important 👍
@rakeshmehta6067
@rakeshmehta6067 5 ай бұрын
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
@FlowHighPerformance1 5 ай бұрын
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
@rakeshmehta6067 5 ай бұрын
@@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
@Buck_brz
@Buck_brz Жыл бұрын
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
@FlowHighPerformance1 Жыл бұрын
1 block is usually 4-6 weeks
@salahelmackawi7971
@salahelmackawi7971 Жыл бұрын
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
@FlowHighPerformance1 Жыл бұрын
Check out this video kzfaq.info/get/bejne/h8WVa8plmcvOhqc.html
@salahelmackawi7971
@salahelmackawi7971 Жыл бұрын
@@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
@FlowHighPerformance1 Жыл бұрын
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
@fittzie
@fittzie Жыл бұрын
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
@FlowHighPerformance1 Жыл бұрын
Taking each set close to failure. The exact number reps performed is less important 👍
@mrstl3000
@mrstl3000 Жыл бұрын
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
@gianfrancolattanzio9287
@gianfrancolattanzio9287 Жыл бұрын
Do you carry the performance in each of the exercises or in a specific exercise for each muscle?
@FlowHighPerformance1
@FlowHighPerformance1 Жыл бұрын
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
@gianfrancolattanzio9287 Жыл бұрын
@@FlowHighPerformance1 could you evaluate the performance in a single series or would it be better in multiple series of the same exercise?
@lucascanalemiola1379
@lucascanalemiola1379 Жыл бұрын
Which one comes First, HIPERTROphy or progressive over load?
@FlowHighPerformance1
@FlowHighPerformance1 Жыл бұрын
What comes first, the chicken or the egg?
@justincruz4144
@justincruz4144 Жыл бұрын
Is increasing rest time really a sacrifice when you're trying to progress fast? What are the negative effects of increasing rest time?
@FlowHighPerformance1
@FlowHighPerformance1 Жыл бұрын
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 👍
@justincruz4144
@justincruz4144 Жыл бұрын
@@FlowHighPerformance1 Can I ask why it isn't considered "true" progression?
@FlowHighPerformance1
@FlowHighPerformance1 Жыл бұрын
@@justincruz4144 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
@marz.6102
@marz.6102 Жыл бұрын
Is it possible to retrain the CNS to not fatigue fast?
@FlowHighPerformance1
@FlowHighPerformance1 Жыл бұрын
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
@marz.6102 Жыл бұрын
@@FlowHighPerformance1 thx
@wellington5397
@wellington5397 Жыл бұрын
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
@FlowHighPerformance1 Жыл бұрын
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
@wellington5397 Жыл бұрын
@@FlowHighPerformance1 thanks for your honesty, I appreciate it 🤝🏼
@FlowHighPerformance1
@FlowHighPerformance1 Жыл бұрын
No problem 👍
@redhead3304
@redhead3304 Жыл бұрын
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
@FlowHighPerformance1 Жыл бұрын
yes definitely. You may not be maximising your RATE of muscle growth, but you can definitely build muscle 👍
@SABARI95969798
@SABARI95969798 Жыл бұрын
is there any way to count reption without recording myself each time since counting reduces my quality of technique aswell as numbers😂😂
@FlowHighPerformance1
@FlowHighPerformance1 Жыл бұрын
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
@SABARI95969798 Жыл бұрын
@@FlowHighPerformance1 close to rir 1-2 right or rir 0
@FlowHighPerformance1
@FlowHighPerformance1 Жыл бұрын
Yes 1-2 RIR for most compounds and 0-1 RIR for most isolations 👍
@salahelmackawi7971
@salahelmackawi7971 Жыл бұрын
@@FlowHighPerformance1 if i didn't count reps so how can I track my lifting performance overtime?
@juststuff531
@juststuff531 Жыл бұрын
8:49 how do you progress after that? do you increase weight?
@FlowHighPerformance1
@FlowHighPerformance1 Жыл бұрын
Yes, if you reach the top of your planned rep range, then you increase load 💪
@juststuff531
@juststuff531 Жыл бұрын
@@FlowHighPerformance1 at 8:16 why do you say 'no planned progression' surely the goal is to increase reps
@juststuff531
@juststuff531 Жыл бұрын
@@FlowHighPerformance1 also what do you do once you cant increase the weight any further
@FlowHighPerformance1
@FlowHighPerformance1 Жыл бұрын
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
@juststuff531 Жыл бұрын
@@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
@DAatDA
@DAatDA Жыл бұрын
Progressive overload is the result of hypertrophy, not the cause.
@FlowHighPerformance1
@FlowHighPerformance1 Жыл бұрын
Well said 👍
@jakehahn2457
@jakehahn2457 Жыл бұрын
Great take.
@BereaverBand
@BereaverBand Жыл бұрын
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
@realitycheck908 Ай бұрын
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
@601marcusable 9 ай бұрын
i got 9lbs pounds of dumbells i can still do some progressive overload
@FlowHighPerformance1
@FlowHighPerformance1 9 ай бұрын
Its going to be very difficult to progress over time with this
@601marcusable
@601marcusable 6 ай бұрын
@@FlowHighPerformance1 what about you use 30lbs dumbbells then you should make progress
@lihuan9634
@lihuan9634 Жыл бұрын
sec
@CyanShaman
@CyanShaman Жыл бұрын
No
@FlowHighPerformance1
@FlowHighPerformance1 Жыл бұрын
No what?
@primo5244
@primo5244 Жыл бұрын
First
@Teo-vd7ug
@Teo-vd7ug Жыл бұрын
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
@FlowHighPerformance1 Жыл бұрын
That is one way to implement progressive overload. Thanks for your input 👍
@NJN23
@NJN23 Жыл бұрын
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
@Teo-vd7ug Жыл бұрын
@@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.
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