How Often Should You Change Exercises for Muscle Growth? | Exercise Variation for Hypertrophy

STUDY
www.researchgate.net/publicat...
ONLINE COACHING & CONSULTING
www.flowhighperformance.com/s...
BOOKS & TRAINING TEMPLATES
www.flowhighperformance.com/p...
SOCIAL MEDIA
Facebook - / flowhighperformance
Instagram - / flow.high.performance

[@guzmaneastman6569]

This channel is criminally underrated

[@finbarnett9883]

FAX

[@oscarsanchezgiller]

Sooo true

[@its_fzx5275]

This guy literally knows everything related to training😂💜
Keep up the good work BRO!

[@FlowHighPerformance1]

😂 glad the videos are useful 👍

[@brettw8664]

Very well explained. I like how you put up the chart showing Mesocycles for length of time for particular movements, then showing roughly when to change to another lift / movement. I really like following your vid's - informative and well documented. I'm learning a lot from your inputs.

[@FlowHighPerformance1]

No problem, glad the videos are useful 👍

[@dorzhowe1305]

Thanks for this. You've answered a question that's been bothering me for a while now and I've realised I've been changing my exercises too frequently. I will calm the farm. Cheers.

[@FlowHighPerformance1]

No problem 👍

[@chrisimportant5830]

This channel is the best!

[@FlowHighPerformance1]

Glad you think so 👍

[@KyriakosChri]

You mentioned that if someone plateaus in an exercise for a very long time, they should first try to alter reps/volume/technique before considering switching the actual exercise. By "reps" do you mean simply striving to add a few reps over time (like the "auto-regulated" progression model you recommend), or are you talking about changing the rep scheme altogether (from 6 to 8 to 10 reps etc.)? If it's the latter, how often should a trainee vary their REP RANGES according to their training age if their sole goal is hypertrophy? Heard that if one's program already has a good mix of high and low rep-ranges they may never need to employ rep-range variation.
Thanks for the free content man, the community appreciates it...you ROCK!!! :)

[@FlowHighPerformance1]

1. I mean changing the rep scheme altogether
2. Yes, I think the rep ranges implemented can be specific to each exercise. Eg. you might switch rep ranges within the 6-12 range for compound lifts. And you might switch within the 10-20+ rep range for some isolation lifts.
There is no exact method of changing these variables, they are all just theoretical ideas 👍

[@manmeetpoonia13]

I don't know how great u explain all in your video each n every topic but u have too low viewers ... But bro u r awesome 👍👍❤️👍

[@FlowHighPerformance1]

Cheers, glad you enjoy the content 👍

[@foxdogs1st]

What happens when you lifted for say 10 years then you stop for 5 years. How many newbie gains do you keep and if you start again will you be in a newbie gain phase again or not because you have accumulated 10lbs of muscle already from past experience. Muscle does all just disappear even after years of no training, correct?

[@FlowHighPerformance1]

Good question. As far as I understand, you would be able to gain the muscle that you lost very quickly and reach your previous muscularity fairly fast (within a few months approximately)

[@user-qx7gc6oe5d]

I'm currently considering training my biceps 3 or 4 times a week and am thinking about varying the exercises in each session (e.g., dumbbell curls, EZ bar curls, and cable curls). Would incorporating different exercises for the biceps in every session lead to better muscle growth compared to switching the bicep exercise every 2 to 6 mesocycles?

[@FlowHighPerformance1]

I think muscle growth would be the same in both scenarios

[@karimahmed1251]

Bro, can you please explain what mesocycle means? 😂

[@FlowHighPerformance1]

It is just a block of training - usually 3-6 weeks or so 👍

[@vishnurs7319]

Is it ok to alternate between two exercise variations and continuing it for weeks?
Eg: 1st week barbell bench press and 2nd week dumbbell bench press, continuing it for 6-8weeks

[@FlowHighPerformance1]

Yes, definitely okay 👍

[@vishnurs7319]

@@FlowHighPerformance1 thank you for the response, appreciate that.🙏

[@personaltraining_ntouroupis]

Thank you for all your videos! I have too many questions? Are you available to answer? Either yes or no i appreciate all your videos

[@FlowHighPerformance1]

You can book an online consult if your interested. More details at www.flowhighperformance.com 👍

[@spurzo-thespiralspacewolf8916]

How long does it take to lose neural adaptation to a specific exercise pattern after you learned it?

[@FlowHighPerformance1]

depends on the exercise, but it probably start to diminish within around 2 weeks or so I'd say

[@oxxzkkr]

@fuerzaadiario is the ig account of main researcher 🤙

[@FlowHighPerformance1]

Thanks, will definitely check out the account 👍