Nice. This program looks a lot like the programs that Dan Baker used to write for me back when I was competing. The rationale for each progression was very clear.
Hey I've been using the information from all over your channel and it has seriously been beyond helpful because now I'm not just following what other exact workouts people say to do, I can incorporate my knowledge on the subject into my lifting to benefit me the most, and I am extremely appreciative of the dedication you have to putting out quality information that is pretty difficult to find unless you look everywhere. Anywho, although I am training for (obviously) strength/hypertrophy, I was wondering if there's any possibility if you could do a video like this but on how to make a good workout regimen for weight loss, as my sister has begun going to the gym with me and she can't just do the exact lifts I do, or she's going to get bigger, not lose weight ahaha. If possible it'd be super appreciated if I'm at all even given a recommendation on how to figure it out myself. Keep up the amazing content.
Glad to hear the content has been useful 👍 There is no such thing as 'training for weight loss'. Weight loss is a result of being in a calorie deficit for an extended period of time, meaning it is almost purely nutrition. I'd recommend doing some hypertrophy-based resistance training to at least retain muscle mass during a deficit. The reality is that she won't gain excessive muscle mass by doing weight training, and we don't really want reduce muscle mass for health reasons. I think she can probably do a similar training protocol in combination with a calorie deficit and see results that she will actually like. The exercises may need to be regressed to easier variations, but for the most part, training can be very similar.
Love your content, Peter! Do you see much value with incorporating dynamic effort and max effort into this type of programming? F=ma in mind. Considering athletes, incorporating bands for speed reps and heavy exercise variations concurrently ... or conjugate style? Thanks
Interesting. Is there a resource for programming general all-around fitness for a recreational athlete? Like, I'm thinking just a way to periodize strength, strength-endurance, power, etc. in general without a competition date to "peak"?
Hey there Flow High Performance and everyone else, I have a question: I'm 14 and I can't go to the gym just yet, can I replace the exercises that I want to grow stronger in (deadlifts, squats, and bench press, as shown as an example in this video) with exercises from Calisthenics (more specifically, I want to train l-sit, handstands into handstand push-ups, pull-ups into muscle-ups, etc.)? My goal is to achieve muscle growth (at home with low weight dumbbells) and get strength gains from calisthenics and plyometrics as I strive to become a volleyball athlete. I'm doing my best to create my own structure but i don't know if that would seem to work - I think that it would be better to just train these calisthenics exercises on their own with a personalized workout, and as for plyometrics, I don't really don't mind if its on other days. Can somebody help me? Thank you in advance, thank you for the awesome video Flow High Performance, this has taught me many things.
Yes, it will be helpful to build a foundation of muscle/strength/coordination using calisthenics and light-load training at home. This will provide a superior foundation when you can eventually get to a gym and train the lifts you want to get stronger at. In terms of plyometrics, this video may help ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE--5jD0-_N9qw.html
Ey man I like this video and all but I have one important question, I have almost 6 months since I started lifting and I'm 16 , can I hope on this workout routine or no , please I'm waiting for your answer
This is such a great video! Very informative! I had a question, though. Why did you choose to keep the volume sets for the accessory movements the same during the mesocycle? knowing that volume is key driver for hypertrophy, and as you said that accessory work is there simply to induce hypertrophy. Wouldn't it be better approach to progress via volume for the accessory work? My only concern would be fatigue management, but I think we can manage that via slow progression. Thanks!
@@FlowHighPerformance1 Thank you for your reply, it's very much appreciated. I understand that we can't increase volume infinity, but as you suggested, what I had on mind was cycling volume each mesocycle. i.e.; going from MEV to MRV (I am pretty sure you know about Dr. Mike Israetel's approach to training, you mentioned it in one of your videos). Then Rinse and repeat with possibly slightly higher load in the same rep ranges and same RIR (which means higher total volume (or rather workload), going from mesocyle to the next). I've been using that approach for almost a year, and I made substantial gains. But as you can imagine, my strength gains suffered, a lot. So I've been searching for a way to periodize both strength and hypertrophy training hand in hand, and I found your amazing video. Thought I'd ask. I'm still not sure how would the programming look like especially with the dynamicity of adding sets each week, and how will that affect the strength part of the program. (The main lift should only progress via intensity not volume to ensure strength gains).
Hello, to achieve hypertrophy can i dedicate each day to a certain muscle group? For instance on day 1 i do bench, and then dedicate the rest of the day to back, day 2 i squat, deadlift and dedicate the rest it to arms, etc. (Also i love your videos theyre all bangers💪)
yes you can. although it might be a little more effective to train each muscle group at least 2x / week. Check out this video for more info ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-nEetNfJJywU.html
I take block1 as my upper lower split workout program, which means heaviest weight would be 6~8 reps Should I add lateral raise on upper day? so there would be 12 sets for shoulders a week.
What's the idea behind the same rep range on the bench in block 2 and 3? Are we supposed to just repeat the weight on the first and second bench day? Great video though, perfectly explained.
Hi hope you are well Do you have any videos on strength and size training but for mma.I really want to gain more muscle size but also functional strength in the process so that I can remain fast and explosive and not just slow and big.Thank you!
As for the matter of what exercise comes first, what if you have a home gym though? Does it even matter then? Do some squats and some isolation exercises in the morning then come back later in the evening for the deadlift.
Maximum strength flowing nxt day plyometrics is possible? Some coaches are saying it is not possible because of same energy system..how much rest is need between strength training and plyometrics?
@@FlowHighPerformance1 thanks! I really like how you explain stuff... I have watched almost all of your contents, especially the periodisation of training. Now I want to go ahead and build a power building program with an eye out for athleticism. I lost my athleticism ever since I focused more on the weightlifting side of things, now I want to regain my athleticism without losing much of my strength and gains 🤞🏾
Strength-wise, lets say before a deload I performed 3 sets of 6 reps for 20kg at RIR 0... The very first workout after the deload, I hsve to drop to maybe 10kg to perform 6reps at RIR 4, right? Now here's my confusion: should I increase the load every week to match to the RIR's and reps' standards, or should I increase the reps with the same weight (which would mean that I be able to increase much weight at the end of the block)? So in week 1 I perform 10kg for 3x6 at RIR4, in week 2 I should do 14kg for 3x6 at RIR3, and so on... Is that correct? Im confused 😅 I would like to see an example of this periodization with reps and load
I have a question. Let's say I want to go beyond 20 weeks, can I just use the same program but with slight changes?. Maybe use more weight?. If you have the time, please respond.
This is just an example to demonstrate how to use the principles of training. You can make this plan as long or as short as you want depending on individual preference. Just apply the same principles rather than copying the entire program 👍
Hi! Your videos are amazing! Would be the same if In the strenght progression I use Jim stoppani method? For example block1 6-8 block2 4-6 block3 3-5 peak block 1-3 ??? and then... when I finish it with the peak I could repet it again all the blocks with a new RM or changing exercises or adding volume for hypertriphy exercises
@@FlowHighPerformance1 and... how much time should I spend in each block? is something defined that tell me that? for example what is the difference between spend 4 weeks 6 weeks or 7 weeks in a hypertrophy block or what tells me how much time spend In a hypertrophy specific block before make a "taper" I mean, introduce a strenght block to take advantage of those high volumes block and allows your body a break from the grueling high volume sessions to re-sensitise to effects of volume and then slingshot past your previous most muscular self to future gains when the volume is turned back up?
@@FlowHighPerformance1 allrighttt yes, I understand probably and advanced lifter would need 2 to 3 mesocycles to just add 5lbs and a intermediate could add 5lbs at the end of each mesocycle really? So my progression capacity and training level determines the blocks duration of also if want to make and slower progression for example add 1 set x week instead of 2 o 3 per muscle group
@@FlowHighPerformance1 but dont I have to train with lower volume? or the mesocycle is exactly the same? I mean, in an advanced cutting phase I wont tolerate the same volumes
How come the accessories are the exact same as the first days on the second upper and lower days, wouldn't it be better to have different ones for exercise variation?
Hi thank you very much for this, i have one question, once I’m done with this program should i repeat the program with slight higher loads already from the beginning, so like week 1 i benched 75kg per 10 reps i should start with 80kg and work my way up each block?
Hey guys, thanks for the programming but there's one question in my head that's unanswered.. do I have to train every set of an exercise to the given RPE/RIR (so the number of reps decrease in order to hit the RPE everytime) or do you hit the RPE/RIR on the last set of an exercise (so that you train to X reps each set of an exercise but with less RPE/higher RIR in the first 2 sets)
My question is, with strength training, do you get stronger overall, or just with those specific lifts? Does the strength implement to other situations, for example how hard you can punch or kick, or your ability to take someone down with force. Or is hypertrophy better for that?
Strength training is for the specific lofts you train. It may have some carryover to other abilities, but not much. To get better at other skills, you need to practice those skills specifically 👍
@@FlowHighPerformance1 not really, if you increase your total by 300 lbs you best believe you gonna be stronger in other things. It does have a good amount of carryover.
Well, if you get stronger at bench press, I can promise you that you'll be able to throw someone around, punch or push him harder than before. If that's what you mean
Hey, i dont quite understand the concept of deload and going lesser in volume. Is it focused on strength gain, preventing injury, recovery or anything else. Am confused
Deloads temporarily reduce fatigue, which allows a temporary boost in strength performance. Mostly beneficial for strength gains, not so much for hypertrophy 👍
There are millions of different ways to structure a program. You need to find what volume works best for you, and what split/exercise order suits your lifestyle
Rate of Perceived Exertion. Check out these videos to understand what it means. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-K-U9SrgOAmw.html ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-d0zlr-ku_Jk.html
So, depends, which block you’re in. If you’re in Block 1 or 2 you’re focusing on adding reps to the current weight you’re repping. So if you’re doing a 100kg Bench in block 1, you may start out doing 6 reps. As RPE increases each week and with the goals of this block each week. By week 4 you know you’ve made progress if you can then do sets of 8, with that weight. In block 3 the sets are more precise: So heavy session sets of 3 - lighter sessions sets of 5 In this block you’re not adding reps as RPE goes up.. instead you’re adding weight each session as form of progression.
@@FlowHighPerformance1 Would it be possible to make this exact template construction by my self if i bought the upper/lower template or the hypertrophy training template on your website?
