I saw an interview with an Olympic speed climber. His training day consisted of warming up. Doing one lap on the speed wall. Then resting 30 minutes. Repeated 3 times that day. Total time under tension was likely below 20 seconds that day. For a 2 hour session.
Thanks for the excellent content, honestly since I started watching your channel, my progress has improved by a lot. Understanding is the first key to optimization is what a friend used to say
Slightly unrelated question - I'm currently working 4x/wk, 2 upper 2 lower, 20 sets per day with 5sets/exercices. Would it be better to do more exercises and less sets for each, or to keep at current workout? I feel like I'm doing decent at targeting all muscle groups, but maybe I could do more isolation?
Instead of warm up sets, how about doing a high rep set (25-35 reps) to failure and gradually increasing the weight and reducing the reps each set? This would be more time effective than a true warm up, since that first set still counts as a real set.
@@jonathananker9671 That's why don't waste too much energy on warm-ups, I like hitting a heavy max effort lift before anything else. But if you're not tracking performance or are just into bodybuilding goals than this guy's idea is pretty sound.
I think its definitely viable. I often do this for some compound lifts. Start with a lighter load, then gradually increase load and decrease reps. Also works as a pre-fatigue strategy, allowing you to train close to failure with lighter loads which limits joint stress 💪
Is it optimal to have rest periods of 30-60 seconds for isolation exercises like bicep curls, lateral raises, and triceps rope, and 60-120 seconds for compound exercises such as bench press, cable rows, and lat pulldowns? Alternatively, you've mentioned before that 1-3 minutes of rest might be better. Can you clarify which rest interval is more effective for maximizing the results of isolation versus compound exercises?
no me. I do 1m30s sets and 30s rests, 30 sets total in one session. totally fucked up my legs and need a whole week for recovery. have to cut down intensity in the future...
Isn't the maximum volume now seen as "unlimted"-ish IF total systemic volume is low. Like if you only did 2-3 muscle groups in a week, you could go upto 50 sets per muscle group? Especially if you're start low and slowly creep up.
I've noticed that when I increase the load on my complex exercises for the back or chest by about 5 kg, not only does my performance on the subsequent isolation exercises for biceps, triceps, and shoulders tend to decrease by about 2-3 reps in total, but these exercises also take significantly longer to complete due to fatigue. Considering this, I'm thinking about lowering one set from one of the back exercises and also reducing one set from each isolation exercise to save time and improve effectiveness. Is this a correct approach to manage the fatigue and maintain efficiency in my training regimen?
I'm assuming the workout is taking longer because you are extending rest periods on isolation lifts? If so, you could shorten rest periods to save time. I wouldn't worry too much about rep performance, since it will change based on many different factors (such as how you perform in prior exercises). I would just focus on the total weekly volume and take each set close to failure. You can also reduce the load on your last 1-2 sets for any exercise if you reps drop too low. Alternatively, you could reduce the total number of sets for the session if your sessions are taking longer than you'd like. Although I wouldn't reduce volume JUST because your isolation lifts are decreasing slightly in rep performance
is there a mistake? for muscle growth less than 5 reps and for strength 5-20? let's take a person who practices calisthenics.. basically he trains with low weight many reps (or with a load) and he will not have muscles as big as a guy who lifts heavy weights in the gym with few reps. and conversely, most bodybuilders train with high weight few reps and when building strength they use only 60-80 MR... I don't think it works the other way around (that is, the way you say)
for muscle growth - 5-20 reps for strength less than 5 reps bodybuilders typically train within the 6-12 rep range powerlifters also perform accessory lifts in the hypertrophy range, in addition to the competition lifts And nutrition also plays a role here too
I've noticed that my isolation exercises (biceps, shoulders, triceps) take more than 30 minutes to complete, often performed in supersets after intense and consistent chest and back workouts. Post these workouts, I usually feel fatigued, which seems to affect the consistency and effectiveness of my isolation exercises. Given that these isolation movements don't require heavy loads and improvements are only noticeable over the long term, I'm concerned about the inconsistency and the amount of time I spend on them. Should I consider decreasing the volume of these isolation exercises? How can I ensure they remain effective even when performed in a fatigued state?
You might consider reducing total volume of all exercise a little. The fatigue probably isn't inhibiting the hypertrophic stimulus much, but it could certainly limit training consistency if it takes a lot of psychological effort to perform
My sets with 8-12 rep range often take a lot longer than 20 seconds... Should my reps only be taking 2 seconds? I feel like it would be hard to do high quality reps that quickly, especially for a compound lift.
20 seconds was just for an example. A set in the 8-12 reps range would probably take a bit longer - especially when lifting with a controlled eccentric tempo 💪
Hello again i am here for my 9 month update : 91 pounds down , fat loss has started to diminish abit even tho my workouts are stronger, but i am still being consistent and focusing on muscle gains as well.
@@mylifebelike5223 hm actually, if you look at the recent video by Jesse James West with Jeff Nippard, they recommended 8-10 sets per week per muscle, even for advanced lifters. this is in contrast with Flow High Performance recommending 20 sets per week. i wonder who's right.
Not sure how it would impact longevity, in terms of health. But lower-volume shorter workouts might be helpful to stay consistent with training long term
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I saw an interview with an Olympic speed climber. His training day consisted of warming up. Doing one lap on the speed wall. Then resting 30 minutes. Repeated 3 times that day. Total time under tension was likely below 20 seconds that day. For a 2 hour session.
That's cool. For some training goals prioritising quality over quantity is more beneficial
Similar to true sprints.
Warm-ups, 15-20 sec sprint, 3m+ recovery and repeat.
As always, excelent content. I really appreciate your effort.
Saludos desde Gdl, México
no problem, glad you enjoy the content 👍
Thanks for the excellent content, honestly since I started watching your channel, my progress has improved by a lot. Understanding is the first key to optimization is what a friend used to say
Nice! Glad the content has been helpful 💪 Thank you for supporting the channel 🙏
Sorry, off-topic, but hey KFP chicken🖐
I train to standard, not to time. If I say I'm doing 30 reps on the bench press, I'm not leaving the gym until either that's complete or I'm injured.
Slightly unrelated question - I'm currently working 4x/wk, 2 upper 2 lower, 20 sets per day with 5sets/exercices.
Would it be better to do more exercises and less sets for each, or to keep at current workout? I feel like I'm doing decent at targeting all muscle groups, but maybe I could do more isolation?
These videos should help:
ruclips.net/video/ZenptVyN2eM/видео.html
ruclips.net/video/4-m-MpTqgZQ/видео.html
Instead of warm up sets, how about doing a high rep set (25-35 reps) to failure and gradually increasing the weight and reducing the reps each set? This would be more time effective than a true warm up, since that first set still counts as a real set.
I like this idea. My guess is it's a great option. Only downside i'd say is if you're into hitting low rep PRs, as your best RM sets come first.
@@jonathananker9671 That's why don't waste too much energy on warm-ups, I like hitting a heavy max effort lift before anything else. But if you're not tracking performance or are just into bodybuilding goals than this guy's idea is pretty sound.
@@jonathananker9671 sure, it's a compromise, but when time is of importance it's worth it in my opinion.
That seems to defeat the purpose of doing a warm-up. It also sounds like the fatigue-to-stimulus ratio would be very high.
I think its definitely viable. I often do this for some compound lifts. Start with a lighter load, then gradually increase load and decrease reps. Also works as a pre-fatigue strategy, allowing you to train close to failure with lighter loads which limits joint stress 💪
Is it optimal to have rest periods of 30-60 seconds for isolation exercises like bicep curls, lateral raises, and triceps rope, and 60-120 seconds for compound exercises such as bench press, cable rows, and lat pulldowns? Alternatively, you've mentioned before that 1-3 minutes of rest might be better. Can you clarify which rest interval is more effective for maximizing the results of isolation versus compound exercises?
I would say those rest periods are good 💪
0:01 Yes. Over my lifetime, I've spent exactly *_zero_* time in any gym. This is what I recommend for everyone.
🤣
no me. I do 1m30s sets and 30s rests, 30 sets total in one session. totally fucked up my legs and need a whole week for recovery. have to cut down intensity in the future...
Isn't the maximum volume now seen as "unlimted"-ish IF total systemic volume is low. Like if you only did 2-3 muscle groups in a week, you could go upto 50 sets per muscle group? Especially if you're start low and slowly creep up.
pretty much. Although most people run into practical limitations before they can reach such high volumes anyway
I've noticed that when I increase the load on my complex exercises for the back or chest by about 5 kg, not only does my performance on the subsequent isolation exercises for biceps, triceps, and shoulders tend to decrease by about 2-3 reps in total, but these exercises also take significantly longer to complete due to fatigue. Considering this, I'm thinking about lowering one set from one of the back exercises and also reducing one set from each isolation exercise to save time and improve effectiveness. Is this a correct approach to manage the fatigue and maintain efficiency in my training regimen?
I'm assuming the workout is taking longer because you are extending rest periods on isolation lifts? If so, you could shorten rest periods to save time. I wouldn't worry too much about rep performance, since it will change based on many different factors (such as how you perform in prior exercises). I would just focus on the total weekly volume and take each set close to failure. You can also reduce the load on your last 1-2 sets for any exercise if you reps drop too low. Alternatively, you could reduce the total number of sets for the session if your sessions are taking longer than you'd like. Although I wouldn't reduce volume JUST because your isolation lifts are decreasing slightly in rep performance
is there a mistake? for muscle growth less than 5 reps and for strength 5-20? let's take a person who practices calisthenics.. basically he trains with low weight many reps (or with a load) and he will not have muscles as big as a guy who lifts heavy weights in the gym with few reps. and conversely, most bodybuilders train with high weight few reps and when building strength they use only 60-80 MR... I don't think it works the other way around (that is, the way you say)
for muscle growth - 5-20 reps
for strength less than 5 reps
bodybuilders typically train within the 6-12 rep range
powerlifters also perform accessory lifts in the hypertrophy range, in addition to the competition lifts
And nutrition also plays a role here too
I've noticed that my isolation exercises (biceps, shoulders, triceps) take more than 30 minutes to complete, often performed in supersets after intense and consistent chest and back workouts. Post these workouts, I usually feel fatigued, which seems to affect the consistency and effectiveness of my isolation exercises. Given that these isolation movements don't require heavy loads and improvements are only noticeable over the long term, I'm concerned about the inconsistency and the amount of time I spend on them. Should I consider decreasing the volume of these isolation exercises? How can I ensure they remain effective even when performed in a fatigued state?
You might consider reducing total volume of all exercise a little. The fatigue probably isn't inhibiting the hypertrophic stimulus much, but it could certainly limit training consistency if it takes a lot of psychological effort to perform
My sets with 8-12 rep range often take a lot longer than 20 seconds... Should my reps only be taking 2 seconds? I feel like it would be hard to do high quality reps that quickly, especially for a compound lift.
20 seconds was just for an example. A set in the 8-12 reps range would probably take a bit longer - especially when lifting with a controlled eccentric tempo 💪
@@FlowHighPerformance1 gottcha
I'm not sure where the research is on this, but spending time on the phone, instagram, tik tok etc has known to extend the total workout time.
for sure
Hello again i am here for my 9 month update : 91 pounds down , fat loss has started to diminish abit even tho my workouts are stronger, but i am still being consistent and focusing on muscle gains as well.
Nice work. Yes, weight loss will slow down as you get leaner and leaner. Keep up the good work 👍
👍
- for max hypertrophy u want 20 sets per week (per muscle), each set taken close to failure, and 5-20 reps per set.
I do like double that, it is ok?
@@mylifebelike5223 hm actually, if you look at the recent video by Jesse James West with Jeff Nippard, they recommended 8-10 sets per week per muscle, even for advanced lifters. this is in contrast with Flow High Performance recommending 20 sets per week. i wonder who's right.
What about its impact on longevity?
Not sure how it would impact longevity, in terms of health. But lower-volume shorter workouts might be helpful to stay consistent with training long term
my full body workout lasts 2 hours lol
2 hours is my limit now.
if u stay longer than 1 hour and cardio is not even part of it. you just d1 yapper
I dont even know what this means