That’s true but at the same time it gives only the basic information that you’ll need to start, which is expected since going too much in depth would be out of topic and waste time
@@righthandman7330 90 % of deep information is completely useless for the average guy who wants to improve his body composition and go from sedentary office slob to healthy adult
@@righthandman7330I’d actually say a lot of people who train don’t even know a lot of what’s in this video, most people don’t jump straight into in depth research when they start and probably take a year or two to even figure out the basics of doing it right
Love that these videos don’t have weird clickbaity premises like “creatine’s bad side effect…” and then it turns out the video was just to debunk that it causes hair loss. Legit value provided here.
Ngl... I save these kind of videos to rewatch them to get better unstanding of everything. Gots to be one of the most informational channel ive seen. Please keep pumping up these videos!
Fantastic and well constructed video, but I do have one criticism: why no mention of Range of Motion and Stretching training in the health & longevity section? From my experience, this is what helps the most in preventing major and minor injuries on a day to day basis - especially as we age.
Good point. There is evidence that if you are performing resistance training through a full range of motion it can be just as effective for developing range of motion as stretching. But adding some additional stretching could certainly be beneficial 👍
@@FlowHighPerformance1you’re behind on the stretching research there. That resistance training myth of it being all you need for stretching has been played out for a while now.
@@Leo-yn5fx any sources? And to what need are you referring here? Everyday agility, or 'extreme' agility? I had problems with my hamstrings being too short for about a decade, and stretched often to try and change this. Then I restarted lifting a few years ago, and my overall agility - including that of my hamstrings - increased massively, to where I never really feel the need to stretch anymore. I mean, a good, full range of motion exercise IS a (dynamic) stretch as well. I still stretch after long walks or hikes or other activities where I don't use full range of motion. But I think only muscles that I don't ever train full range of motion could perhaps benefit from stretching; I'm thinking stabilizers like around the scapula or hip. Or am I wrong here?
I think everyone should just train for everything because it’s possible, I really cringe when I see some people sacrifice everything just for one extra pound of muscle mass
For anyone trying to get into shape after being inactive for a long time, or all their life like in my case, here is what works so that you get results without burn out or injury. 1 weights loss Step one is to get to a healthy weight through calorie deficit, having extra fat on you will make every physical movement harder, and so you should get rid of that weight first 2 stretching and mobility Your joints are weak from lack of use, they need to be strengthened and restored to proper form, do things such as training for the splits, and other movements that will unlock your mobility, and strengthen your joints in the process, preventing injury in the future. 3 calisthenics If you want to harness the strength of your body, you should first be able to manipulate the weight of your body effectively, doing things such as push-ups, squats, pull-ups, and hinges using only your bodyweight will help you build your base of strength and coordination, master this before moving on. 4 strength training / skills training From here you are already way healthier then the average person, but if you want more then it’s time to specialize, you can train endurance, strength, skills such as hand stands and flips, whatever you want, they should come relatively easy to you now that you have done steps 1-3 to prime your body for adaptation. These sections of course overlap quite a bit, but it’s a basic roadmap to keep you injury free and on target.
@@poto7500 fat does not make you stronger when gravity is constantly pulling you down, I can demonstrate by through an extra 60 pounds or n your back while your doing push ups. And carbs are better energy, if you need energy then eat gummy bears
You can definitely put together an intelligent program that fixes all these at once. Also for overweight people, calisthenics is one of the last things you should prioritize. Asking a person with plantar fasciitis from their ankles dying and having bad hips and knees from weak ankles to do a squat is just asking for trouble. I trained this 6'2 300 pound dude for MONTHS and even with a great diet, it took him like 8 months to do an unassisted dip at 250 because we had to stabilize his long limbs for his heavy body and he started out only being able to shoulder press 30's. Also in general, asking untrained women to do a pushup or pull-up is disheartening in general for them, let alone the overweight inactive ones. 9/10 you should pair (movement patterns with machine work, and isometric calisthenic holds) with short enough breaks to increase cardiovascular health. And then have them foam roll and stretch for the first few weeks cause their fascia is almost always super tight and restrictive because the golgi tendon receptor doesn't allow for certain movements(like the splits) without the necessary exposure and locks up the body to accomplish the bare minimum.
@@smithmichael8144 that’s why step one is weight loss, then flexibility to strengthen joints. You could probably come up with a program that can do all of this at once, but simplicity is one of the biggest factors for if someone will stick to a routine or not, so for any average person looking for basic results it should work great.
All those things are my goals, lol. Well, jokes aside, I guess strength and body comp take a backseat to health. I'm doing resistance training 4 days a week, generally in the 6-8 rep range when possible (using calisthenics, which don't always have smooth progressions), for a combination of strength and muscle growth. Mobility and cardio on two other days. Just that, and changing my diet, has given me drastic overall improvements in the last year since I started taking it seriously. Although I expect I'll never have big muscles, because I just can't afford to eat enough. I'm still losing weight despite trying to "gaintain", lol. I don't care to much though. In terms of body comp, I'll be happy with good shoulder to hip ratios and some muscle tone.
Yo, my mind is seriously blown out! I had been LOOKING for this, and the way you covered it, with the DEPTH! Oh my Lord, that's really impressive! Keep it up!
I probably wont make a video on this topic, but I think it is okay to perform light training while recovering from illness (so long as you are not infecting others)
Thanks for the reply! I am avoiding cardio and lifting at 80% max 1 rep for 10 reps for upper body compound movements but struggling with lower compound movements
Personally I am currently focused on body composition because I want to reach a certain goal. When I reached that goal I will focus on a performance goal I have, and once I have reached that I will only focus on my health. I will be doing all of this natural, and hopefully within 10 years.
This video really helped me to rap up some of my ideas. So, I was thinking about participating in a Nacional Muaythai competition. To do so I have to go to my kickboxing/Muaythai gym beetween 3 to 6 times a week, otherwise, my master wont let me go. This is for me and all of my colleagues. To me this is always annoying because I like to train there and train at home some wheights and calisthenics in order to build muscle and strenght. But when I do both, which happens to be also during school time it becomes mentally and physically tiring. Even though I've been training in my Kickboxing/Muaythai gym for almost 11years, this problem is something I face every time I go to some event. While watching the video i started to do some workouts to do at home in my head and it all made sense. I simply have to lower the time of my home training by lowering sets and figuring out which are the exercises that work best for me in each muscle group. It is annoying to have to lower my sets and exercises at home but at least I will get more rest in my muscles, probably while still being able to mantain my current physic and have more time to study. With this I will do 3 to 6 Muaythai trains per week and 3 workouts with weigths and calisthenics at home per week ( i will be focusing on performance because trying to mantain both at the same time is to much for the body and because right now my priorities are performance and school)
Woooow!! That's a lot of topics dude. I guess training and having a healthy life REALLY is a school. Welp, may as well keep learning, proud to join the fam man!!
Thank you for this very informative video, I'm training everything I can after surviving being hit by a pick-up truck 2 years ago. Here's my schedule and I hope I can get anyone's honest opinion (advices are very much welcome): Monday: Chest + shoulder + biceps Tuesday and Saturday: Legs (strength and a bit of plyometrics and jumping rope) Wednesday: Light cardio, either basketball or swimming but sometimes just jogging Thursday: Back + triceps Friday and Sunday: active rest days; walking for 3-5 hours playing Pokémon Go My goal is just to be fit; strong but has a healthy heart.
It's so overwhelming. So many different exercises. What exactly are you supposed to do? It's confusing and daunting to get into. I all care about is health. That's how I feel. This video is helpful
For health, its probably a good idea to: 1. maintain a healthy body fat (~10-20% M, ~18-28% F) 2. get enough total daily steps (>7k / day) 3. resistance train 2-4x / week 4. maybe perform 1-3 cardio sessions / week
@@FlowHighPerformance1Thx for this answer 🙏🏾. Although I have a question about nutrition. Is 2500 kcal good enough if you're doing resistance training for 4x in a week? And how do I eat enough protein while spending not too much money? I was thinking to start doing meal preps to be cheaper
In the section on Skill Practice for Sport Performance, what do the terms 'Exposure' and 'Specificity' mean? What is more 'exposed' by repeated practice of a skill in a controlled environment? Is 'Specificity' referring to how specific the exercise environment is to allow for skill replication?
From what I've understood from recent research I've read, muscle amount is one of the greatest indicators of general health - so could one thereby say that efforts to increase muscle growth, for most people and in most cases, will also be efforts to improve their general health?
Yes to an extent. I think having a good amount of muscle mass (especially in the elderly) is good for health. Although, Beyond this, I am not sure if additional muscle mass has additional health benefits - and may actually be detrimental at the extreme 🤔
Hey FHP, can you make a video on submaximal training? Like instead of performing 3x10 to 0-1RIR, we perform 6x5 with 5RIR. There are a few powerlifters training with this approach and they've made great progress. Also, do sets done to failure exponentially increase fatigue as the reps are closer to failure?
The submaximal training approach works well for strength training, but less so for hypertrophy. Yes, training closer to failure is more fatiguing, but more so on heavy compound lifts, and less so on isolations 👍
@@aliendroneservices6621 well I for one wouldnt be able to do more than 1 set per 10 minutes if I truly trained to failure each set. Is there a way to fix this?
It's certainly a possibility. Check out this video on overtraining as it relates to hypertrophy training ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-wcH4a5xl-wU.html
@@FlowHighPerformance1 less with the technical and biological terms people in a big video like this you explain them well but it can be off putting to people new to working out
@@FlowHighPerformance1 Thanks for your kind reply May be by reorganizing in branching charts and recapping at the end of the video. All in all the content is great. But I had to repeat the video over and over to differentiate between all types of gaols. Thanks again
Another question I may want to ask: how much muscle is good enough for health purpose? If I don't aim to compete in sports or for personal satisfaction to a muscular body, what level of muscle is kind of enough?
Hi. Here are some videos that you might enjoy ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-cthe3Gtcsik.html ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-u7zIANCuJLE.html
I like the intent of this video but i think it's missing something important: a distinction between compound and isolation exercise. Powerlifting is mentioned and the compound exercises are listed, but what about bodybuilding using isolation exercises? What techniques would those be?
@@FlowHighPerformance1 I should clarify that when I said "techniques", I meant exercises. While both powerlifting and bodybuilding can be used individually to pursue strength and body composition, and heath; their exercise selection are suitable for different purposes. Powerlifting, with it's focus on lifting the most amount of weight, involves compound exercises because compound exercises are the best choice for that purpose. Bodybuilding, however, is not about lifting the most amount of weight. Its focus is efficient muscle development. The video gives a hint as to what kind of exercise to do: "exercise in which the target muscle is the limiting factor". My question was: Which exercises would those be? But after looking at your website's list of exercises, I can tell that you don't know.
There are some people advocating compound movement with relatively large range of body motion with weights, such as carrying a dumbbell or kettlebell to first do a squat and then lift it overhead. If the weight is also kind of heavy to me, can such exercise serve both as cardio and resistance training? Or we cannot have both?
@@FlowHighPerformance1 Most kettlebell exercises are kind of this type of compound movement, so they are not also ideal for anything? BTW, what are ideal cardio exercises?
soo I have question is Resistance training is the same as bodybuilldig, and lets say if i workout for 5-8 reps with heavy loads will that build me muscles mass and strength?
1. Resistance training means lifting weights. This can be done for the purposes of strength and/or muscle growth. 2. 1-5 reps is best for strength development, 5-20 reps is best for muscle growth. 5-8 reps gives you a decent stimulus for both
@@FlowHighPerformance1 brother u are the best i don’t think u know how much you help me thank you sir for spreading true information thank u from all my heart and btw should i go heavy in 5-8 reps
why does everyone talk about only weight loss? and not about weight gain or provide good info in general/both the perspectives? The video was good however it doesn't cater to my goals.
