Thanks for the continued support Ronald 💪

Glad you have found a routine that works for you 👍

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

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.

cheers, glad to hear it 👍

Cheers, glad to hear it 👍

No problem 👍

Interesting topic, haven't looked into this concept much

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

Glad to hear it 👍

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! ;)

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

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 👍

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.

Will check it out 👍

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

kzfaq.info/get/bejne/fLqJoLyEktiwZ5s.html

5/3/1 Forever

No problem 👍

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

@@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

Very cool 👍

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 👍

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

Interesting strategy

It may also be due to introducing a novel stimulus 👍

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 💪

I have an upcoming video on this topic. For now, here is a video on the mechanisms of hypertrophy kzfaq.info/get/bejne/mdBkhLGpp9qtYJc.html

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

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

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

Yes, heavy loads are best for strength 👍

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

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

@@FlowHighPerformance1 2-3 RIR

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

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 :)

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

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

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

Possibly, but that is a slightly different concept 👍

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

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 👍

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 💪

@@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.

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