Progressive Overload for Hypertrophy Training 

Definitely. Consistency is the MOST important training consideration 👍

Always be a work in progress.

cheers, glad to hear it 👍

I appreciate that 👍

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 👍

No problem. glad to hear it was helpful 👍

no problem 👍

Cheers, glad to hear it 👍

no hay problema, me alegro que te haya gustado el video 👍

No problem 👍

Cheers 👍

cheers 👍

Good question. I agree with you logic here - it makes more sense to train close to failure throughout the entire mesocycle 👍

I haven't considered this. I don't see much of a benefit to training grip strength for the purpose of muscle growth 👍

No problem

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... 🥸

So before u add on weight u use other methods of progressive overload then u add on weight. thanks for the advice 🔥

Probably full-body training in both sessions 👍

@@FlowHighPerformance1 Thanks🙂 but also what exercise rotation like lower body exercises first and upper last or rotate both or what?

Yes, exactly right 💪

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 👍

I have made a video on lifting equipment for hypertrophy training which you can find here ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-vBM0xSRuuNU.html

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 👍

Check out this video on genetics ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-__fKagMELAo.html

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 💪

@@FlowHighPerformance1 thankuu so muchhhhhh

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 👍

yes, this would be a good idea. However, it is still not a direct measure of muscle growth 👍

Either way it fine, it depends on how fast you are progressing 👍

I'd say each block should be around 5-8 weeks on average 👍

You could do either. As long as you evaluate it over a long-term time frame 👍

Yes, this is true. However, you may be able to increase reps with the same load across 5 weeks before adding 5lbs 👍

Not necessarily. As long as each set is taken close to failure, the exact reps aren't all that important 👍

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 👍

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

@@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

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

Why so? Could you elaborate pls

@@OmarUnfiltered 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

@@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?

Take all sets close to failure. Allow reps to drop as needed. You can drop load if reps drop too low (less than ~6)

1 block is usually 4-6 weeks

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 👍

@@FlowHighPerformance1 could you evaluate the performance in a single series or would it be better in multiple series of the same exercise?

Check out this video ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Q_e8g44ejVs.html

@@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?

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

Very well said. 'Progressive stimulus' is a great word to describe this 👍

Taking each set close to failure. The exact number reps performed is less important 👍

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

What comes first, the chicken or the egg?

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 👍

@@FlowHighPerformance1 Can I ask why it isn't considered "true" progression?

@@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

I think the whole concept of 'CNS fatigue' is not very well-understood. I plan on making a video on this at some point 👍

@@FlowHighPerformance1 thx

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' 👍

@@FlowHighPerformance1 thanks for your honesty, I appreciate it 🤝🏼

No problem 👍

Well said 👍

Great take.

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

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 👍

@@FlowHighPerformance1 close to rir 1-2 right or rir 0

Yes 1-2 RIR for most compounds and 0-1 RIR for most isolations 👍

@@FlowHighPerformance1 if i didn't count reps so how can I track my lifting performance overtime?

Yes, if you reach the top of your planned rep range, then you increase load 💪

@@FlowHighPerformance1 at 8:16 why do you say 'no planned progression' surely the goal is to increase reps

@@FlowHighPerformance1 also what do you do once you cant increase the weight any further

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 👍

@@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

yes definitely. You may not be maximising your RATE of muscle growth, but you can definitely build muscle 👍

Its going to be very difficult to progress over time with this

@@FlowHighPerformance1 what about you use 30lbs dumbbells then you should make progress

No what?

That is one way to implement progressive overload. Thanks for your input 👍

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?

@@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.