Progressive Overload for Strength vs Hypertrophy Training | How to Progress Training Variables

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  • Опубликовано: 24 дек 2024

Комментарии • 1,1 тыс.

  • @Jackdonaldson99
    @Jackdonaldson99 3 года назад +4294

    The hardest part about hypertrophy training is to not chase the weight increases because it only reduces the amount of stimulus of the muscle. Your videos help keep my ego in check and chase the muscular adaption through muscular stress as opposed to just chasing the weight lifted.

    • @FlowHighPerformance1
      @FlowHighPerformance1  3 года назад +418

      Exactly right! I have to check my ego every single session too. Always focus on maximising muscular stress rather than chasing load lifted 💪

    • @alexweinsheimer3113
      @alexweinsheimer3113 3 года назад +124

      Correct! Constant tension throughout the entire rep range will do the best job for hypertrophy

    • @domjean2267
      @domjean2267 2 года назад +145

      This is my problem I’m scared of stagnating so much I keep increasing the weight

    • @Melvin_499
      @Melvin_499 2 года назад +74

      And this is why my muscles aren't growing, been going heavy for hypertrophy but rarely feel the burn on the muscles targeted

    • @poqe6137
      @poqe6137 2 года назад +104

      @@Melvin_499 if u focus in the 6-8 rep range and lift heavy you will gain a lot of muscle. For me I cant do 12 rep range hypertrophy workouts bc I wanna kill myself in the gym and I love lifting heavy ass weight. Moderate weight is just boring for me. And I was able to get big asf so trust me you'll gain lmao. And if u want to lift heavy practice drop sets etc for muscle gains that's what I do also

  • @gregjimenez9979
    @gregjimenez9979 3 года назад +1444

    This video has such a simple and articulate way of explaining the differences between strength training and hypertropophy training without confusing the viewer with all of the details.

    • @FlowHighPerformance1
      @FlowHighPerformance1  3 года назад +32

      I try to make these videos as simple and easy to understand as possible 👍

    • @Nom8d
      @Nom8d 2 года назад +4

      @@FlowHighPerformance1 Extremely well made video. Would love to know if there's some kind of correlation between fat loss and strength vs hypertrophy training. Or is it purely CICO?

    • @FlowHighPerformance1
      @FlowHighPerformance1  2 года назад +9

      @@Nom8d WEIGHT LOSS is purely CICO, but FAT LOSS will likely be superior from hypertrophy training. If you build/retain more muscle while loosing weight, you are likely to see more of this weight loss come from fat, rather than muscle tissue 👍

    • @Nom8d
      @Nom8d 2 года назад +3

      @@FlowHighPerformance1 Appreciate your deatailed answer bro. Will keep that in mind.

    • @turtleboy35
      @turtleboy35 2 года назад +2

      It's been my experience that training for strength will inevitably lead to more size as well. I dirty bulk and cut

  • @HusangThat
    @HusangThat Год назад +422

    Also note that hypertrophic changes to muscle usually takes 4-8 weeks depending on rest, nutrition, and genetics.

    • @switchantistheswitchgoat
      @switchantistheswitchgoat Год назад +7

      but why do other sources suggest increasing load for muscle growth?

    • @HusangThat
      @HusangThat Год назад +21

      @@switchantistheswitchgoat I dont see the point of your question. Of course, you need an increased load to stimulate muscle growth.

    • @danifurka6790
      @danifurka6790 10 месяцев назад +12

      ​@@switchantistheswitchgoatYou do need to increase the load if you're training for hypertrophy, it's just that you shouldn't sacrifice the number of reps and sets at the cost of the weight, unless you want to train for strength, in which case it's quite the opposite.

    • @DMRCapitalHill
      @DMRCapitalHill 9 месяцев назад +5

      I notice a change in my physique quite fast it’s definitely not 4-8 weeks

    • @HusangThat
      @HusangThat 9 месяцев назад +5

      @@DMRCapitalHill A "pump" or volume increase isn't the same as hypertrophic growth.

  • @letstalkaboutit2358
    @letstalkaboutit2358 9 месяцев назад +23

    This has been THE MOST helpful explanation of how to train I’ve seen. I’ve made progress, but it fluctuates overtime because I just could never understand how to create an effective training plan, this has cleared it up for me so much!

  • @Mclxrendrive
    @Mclxrendrive Год назад +51

    the fact that you're still hearting comments after a whole year is amazing, this video helped me so much

  • @AlejandraGarcía-z6w
    @AlejandraGarcía-z6w 5 дней назад +1

    This video really breaks down the differences between strength and hypertrophy. It's so important to tailor your training based on your goals.

  • @Satarnoch
    @Satarnoch 2 года назад +8

    This is one of the smartest videos I've seen about the differences of strength and hyperthropy training.

  • @vezmusic5229
    @vezmusic5229 2 года назад +19

    i was thinking about hypertrophy training all wrong and have been stuck for years... thanks for this clear explanation.

  • @taylorstalter7407
    @taylorstalter7407 3 года назад +585

    I would like to extend my most sincere gratitude for the work you put in to keep a bunch of strangers on the internet well-informed. I'm currently a personal trainer, amateur bodybuilder, and I will be taking my CSCS within a month. Your videos do extremely well to keep me sharp and knowledgeable so that I can provide our clients--as well as myself--with the best training available. You're doing great things here. You will get the recognition you deserve, whether you want it or not. Keep Gainin'!

    • @FlowHighPerformance1
      @FlowHighPerformance1  3 года назад +31

      Thanks man, glad to hear the content is helping some people out! No problem at all 👍

    • @taylorstalter7407
      @taylorstalter7407 3 года назад +6

      @@FlowHighPerformance1 I do have a question for you, which was covered in the video slightly, but I would still very much appreciate your input.
      When I'm designing my hypertrophy program, should I decide on doing (3)x*8-12* reps or simply focus on (3)x 2-0 RIR regardless of how many reps that takes (within reason)?
      The "rep range" for hypertrophy has rubbed me the wrong way as I've started to understand that the level of stimulation/stress on the muscle matters more than how many reps are done.

    • @FlowHighPerformance1
      @FlowHighPerformance1  3 года назад +10

      Point number 2 is definitely what I would do. The exact rep ranges / load used is not important, it is muscular stress that's most important 👍

  • @andredubbs4854
    @andredubbs4854 3 года назад +45

    Man your videos are massively underrated wtf, great fucking info man

    • @FlowHighPerformance1
      @FlowHighPerformance1  3 года назад +3

      Cheers, glad the videos are informative 👍

    • @Arcwol
      @Arcwol 3 года назад +2

      Just found this video. Absolutely agree.

  • @davidfriedman655
    @davidfriedman655 27 дней назад +22

    I've been training for hypertrophy for about a year now & I've got super ripped from doing it. I'm 41 years old & people at my gym are always coming up to me, complementing my physice & asking how I got to look that way. One guy said, "I can literally see every single muscle on your body, the striations & everything!". I tell them, no junk food, no bread or simple carbs & lower weight with more reps. Push to failure & then drop set to failure, then drop set to failure again.". Most guys don't follow my advice because they just want to ego lift & then go home & eat pizza & drink beer. That's ok. I like being 41 & looking better than guys who are 21 at my gym lol.

    • @ilovejazz9
      @ilovejazz9 2 дня назад +3

      Guessing nobody comes up to you at the library

    • @Jet307
      @Jet307 2 дня назад +1

      Thanks man, this helps 🙏

    • @davidfriedman655
      @davidfriedman655 2 дня назад

      @@ilovejazz9 lol

  • @bradleygoins1526
    @bradleygoins1526 2 года назад +126

    Just an update for current research on this video: Reps up to 60, being close failure also produces similar hypertrophic outcomes. Also, recently research is showing that about 3 minutes rest for hypertrophy is best! Great video!!

    • @sword-and-shield
      @sword-and-shield Год назад +9

      Research, studies and experiments get some things right, they also get some things wrong. This is because the process of consistent progression is not static.

    • @saeedmattarbinlahej1615
      @saeedmattarbinlahej1615 Год назад

      but this will cause the muscle to get fatigued

    • @usaamah2000
      @usaamah2000 Год назад

      How much rest for strength?

    • @bradleygoins1526
      @bradleygoins1526 Год назад +6

      @@usaamah2000 For pure strength training, you will want about 3-5 minutes of rest between heavy sets. This is variable for each person. I personally do best with about 3-4.

    • @universalnetwork264
      @universalnetwork264 Год назад

      I used to rest 5+ mins between sets for maximum power and strength to return. Now I’ve been training with 1-2 minute rests sometimes and have noticed that it takes less long to “fully” recover. It takes 3-5 mins instead of 5+ now

  • @robbieg3113
    @robbieg3113 2 года назад +34

    I’ve watched hundreds of videos describing hypertrophy vs strength gains and this is one of the best I’ve ever seen. Super clear and concise.

    • @FlowHighPerformance1
      @FlowHighPerformance1  2 года назад +2

      cheers, glad to hear it 👍

    • @sword-and-shield
      @sword-and-shield Год назад

      Its got a lot wrong though. You might night believe it till you see it with your own body.

  • @fitnytech
    @fitnytech Год назад +10

    Strength grows in the moment when you think you can’t go on… but you keep going anyway.

  • @BalancedLifeSolutions-y5c
    @BalancedLifeSolutions-y5c 26 дней назад +1

    I love how you explained how to manipulate volume and intensity for both goals. I’ll definitely be adjusting my training based on this to target strength and hypertrophy more effectively.

  • @Martin-ub9ci
    @Martin-ub9ci 2 года назад +181

    As someone who's been ego lifting for 10 years in the gym, I can say to you youngsters I'd have the same result in three years training smart. Don't be in a hurry.

    • @ryann9026
      @ryann9026 2 года назад +25

      How have you been ego lifting for 10 yrs and never realized it was bad

    • @andrewokr16
      @andrewokr16 4 месяца назад

      @@ryann9026 It's way easier than you think especially when there's a strong ego lifting component. I "ego" lifted for 2-3 months earlier this years, minimal progress. "Smart" lifted for a 2 month period after and the gains from the latter program were enormous compared to the gains in the former.

    • @andrewokr16
      @andrewokr16 4 месяца назад +4

      This is the one thing I wish I could have taught my younger self. Be smart and trust the process.

    • @oshiezz
      @oshiezz 17 дней назад

      @@ryann9026 there are a million explanations, but a simple one is that he just wanted to feel good and dont cae if it was bad for muscle growth

    • @Jono-v3c
      @Jono-v3c 17 дней назад

      @@ryann9026 ego acts like an eye mask

  • @markaj_
    @markaj_ 3 года назад +877

    ive been wanting to train for hypertrophy but it seems like my training regiment has been more towards strength, thanks for clearing it up

    • @FlowHighPerformance1
      @FlowHighPerformance1  3 года назад +46

      No problem 👍

    • @krane15
      @krane15 2 года назад +53

      That's why many people need a trainer, and they always say "I wish I would have known then, what I know now", I wouldn't have wasted so much time. But you will get it eventually.

    • @sydp18
      @sydp18 2 года назад +13

      so means 8-12 reps for hyperthrophy

    • @celenial6009
      @celenial6009 2 года назад +22

      @@sydp18 I go for 12 mostly but my range is 10-15

    • @dosomestuff1949
      @dosomestuff1949 2 года назад +3

      I wanan train for strength

  • @GodSaveTheClothes
    @GodSaveTheClothes 2 года назад +205

    Great explanation! I’m doing a 4 day split program that combines strength and hypertrophy. I’m seeing great results so far!

    • @mehmetcankokceli9021
      @mehmetcankokceli9021 Год назад +12

      can you share the programme

    • @el-3omda476
      @el-3omda476 Год назад +10

      @@mehmetcankokceli9021 i assume he's doing PHUL training program , that one mixes hypertrophy and strength

    • @Hxcker471
      @Hxcker471 Год назад +11

      Strength + Hypertrophy = Ultimate Power

    • @zephyrr108
      @zephyrr108 Год назад +4

      You are a woman. Training for strenght is a waste of time....

    • @Threatz_q
      @Threatz_q Год назад +30

      @@zephyrr108buddy the only women here is u. Training for strength is really helpful for self defense and many other things

  • @xDuWuTang
    @xDuWuTang 2 года назад +66

    I love how much I managed to learn in such a short period of time.
    Thank you so much.

  • @John-fk9ye
    @John-fk9ye 2 года назад +195

    watch this at 1.25 speed

  • @mleon12
    @mleon12 2 года назад +3

    This is the only body building channel people need to watch. I like that you go right to the point, refer to science, use accessible explanations, there's no tons of ads and no sense, and no narcissists showing off through the video

    • @FlowHighPerformance1
      @FlowHighPerformance1  2 года назад +1

      Cheers, glad to hear it 👍

    • @noncog1
      @noncog1 2 года назад +2

      I like this video, it was well informed, i also really like Jeff Nipard's channel

  • @Rackstack234
    @Rackstack234 2 года назад +51

    Progressive overload IS hypertrophy training. That said, time under tension, form improvements and metabolic stress can all be applied as mechanisms of overload. It’s not always about increasing the weight

    • @ungraspable5610
      @ungraspable5610 2 года назад +4

      Exactly this, I would rephrase that to, increasing weight isn’t the only factor in hypertrophy

    • @Rackstack234
      @Rackstack234 2 года назад +4

      @@ungraspable5610 well said

    • @FlowHighPerformance1
      @FlowHighPerformance1  2 года назад +3

      Well said. I am currently working on a video about progressive overload for hypertrophy training, where I explain this 👍

  • @natashabartley9695
    @natashabartley9695 6 месяцев назад +2

    As a newbie, this is THE BEST video I’ve found on this topic. Throughout while still being easy to understand. Thank you!

  • @surcoi
    @surcoi 2 года назад +3

    Okay, wow. I'm seriously surprised that someone makes a video that isn't just talking about volume, loads, sets and reps, but actually about how much of a break you need between sets. I only once read an article that states that 30 to 60 seconds are best for hypertrophy and it kind of overlaps with what you're saying (1 to 3 mins). Thanks.

    • @FlowHighPerformance1
      @FlowHighPerformance1  2 года назад +2

      the traditional thought was that shorter rest periods (~60sec) was best for muscle growth. However, recent evidence suggests that longer rest periods (2-4mins) tends to be slightly superior. However, longer rest periods are much less time-efficient - which is why I generally recommend a balance between time-efficiency and optimal stimulus of around 1-3 mins 👍

  • @miguelargosino3203
    @miguelargosino3203 3 года назад +96

    Thanks for another helpful video man! One year into training now and I for sure wouldn’t have gotten far without your helpful content 💪. Keep up the great work!

  • @patrick07124
    @patrick07124 Год назад +1

    easily the best presentation on the concepts of hypertrophy, strength training, and progressive overload
    this is a masterpiece

  • @crimson2618
    @crimson2618 Год назад +4

    i watched this tired in bed but still understood everything, this was amazingly explained

  • @Justin-uo7wi
    @Justin-uo7wi 2 года назад +17

    This was really helpful for my understanding of muscle building. I have some health problems in my mid 30s (33 here) and feel that I don't have too many more years left to improve my overall muscle growth and performance because of the stress that my health puts on my body. Switching my technique over the past month has already helped my muscles grow...I'm only 130 lbs and 5'9", but my arms went from 12" to about 12 &3/4" in just a month of hypertrophy training. Rather than aiming for the highest rep possible, continually adding gradual weighted resistance to my workouts every couple of weeks has really started helping me improve my muscle size and tone, and I also feel stronger (maybe even stronger than when I was a gym rat at 23 lol). It was interesting to learn about the biology behind the processes. Currently on a diamond press plan (15 reps/set at 4 sets with a now 23 pound backpack and 1-2 minute rest time). Started at about 20 pounds, but my muscles have been slowly adapting and growing.

    • @FlowHighPerformance1
      @FlowHighPerformance1  2 года назад +2

      This is awesome to hear! Yes, focus on stressing the muscle with strict technique, taking each set close to failure 👍

    • @barcelonap4490
      @barcelonap4490 2 года назад +2

      Hey i respect you for your grind keep doing your thing you got this and i just wanted to recommend you get close to God and read the Bible im sure it will help you with your stress level and just overall. God bless you and your Family ❤️🙏🏼

  • @mycharredrose
    @mycharredrose 2 года назад +4

    Ngl there is something badass about seeing people who you THINK are weak and skinny and then seeing them do more weight than you. Some people are built differently and nobody is equal.
    But that doesn’t mean everyone needs to chase weight. Everyone’s bodies do things differently. And everyone goes at their own rate.
    We all started from 0. Remember that

  • @RedHoodFH
    @RedHoodFH 2 года назад +16

    This actually helps me a lot.
    I've been doing 8 sets of 6-10 reps depending on the workout but I've been adding weight every 2 sets so I've been combining the 2 instead of separating them.
    Now I can do 2 days of strength training and 2 days of hypertrophy

    • @FlowHighPerformance1
      @FlowHighPerformance1  2 года назад +1

      nice, glad to hear the video was helpful 👍

    • @RedHoodFH
      @RedHoodFH 2 года назад +1

      @@FlowHighPerformance1 that should work right?
      Like strength training Monday and Wednesday then hypertrophy training Thursday and Saturday?

    • @FlowHighPerformance1
      @FlowHighPerformance1  2 года назад +4

      Yes, it should work well 👍

  • @abdulrahmanabu-askar7011
    @abdulrahmanabu-askar7011 2 года назад +2

    Best video on RUclips talking about muscle strength vs hypertrophy

  • @troooooper100
    @troooooper100 Месяц назад +1

    This should be required by every gym to watch

  • @dylanb2086
    @dylanb2086 2 года назад +19

    Hypertrophy training imo is the way to go for almost everyone. You also get stronger.
    Oddly I did BJJ and wrestling and bodybuilders who lifted less usually felt much stronger - as they had strong muscles in general rather then just adapting to very specific movements.
    So hypertrophy training is way safer, feels better on the body and makes your stronger - strength training only needed if you want like competition level strength. Otherwise the difference in your day to day strength is small

    • @FlowHighPerformance1
      @FlowHighPerformance1  2 года назад +8

      I agree. Most people are probably best to focus on hypertrophy training, unless you specifically competing in a strength sport 👍

  • @Zephy_plays
    @Zephy_plays 15 дней назад +1

    Thank you very much for this explanation about strength gaining.
    To be honest i didn't know any thing about strength gaining which i wanted to have a lot since i am obsessed with arm wrestling.
    You got a new subscriber.
    Keep up the good work
    Even tho it's 3 years ago i still love the explanation.
    You explained it so properly.

  • @youraveragejoeyt
    @youraveragejoeyt Год назад +3

    This has been super helpful…
    I’m someone who loves lifting heavy
    However… After watching this video I’ve realised that with my upper body, I’ve seen tremendous growth & this video has made me realise that the reason for this is because with all the exercises that I currently have in my program, I am pushing very close to failure on most exercises… I have 1 or 2 exercises for each muscle group where I go heavy but the rest tends to be close to failure & the rep range isn’t necessarily a strict target to hit
    Where as, I’ve been struggling to grow my legs but have seen amazing strength gains lately…
    My technique on some lower body exercises does need to be worked on as other muscles do seem to fatigue before the target muscle which means the target muscle clearly isn’t reaching close to failure like my upper body is
    Putting this out there in case anyone else is in a similar boat to me & needs their eyes opened like I did 😅

    • @FlowHighPerformance1
      @FlowHighPerformance1  Год назад +1

      This seems to make sense based on your training methods. Thanks for sharing, and glad the video was helpful 👍

  • @MrMeowerz
    @MrMeowerz 2 года назад +2

    This is why power building has be my way of training. I can switch up with thing to focus on while still getting great benefits all around.

  • @charlied1420
    @charlied1420 Год назад +3

    I'm glad I came across your channel. I'm constantly trying to increase my knowledge to work smarter and your videos explain complex topics in a way that's easy to understand. Great stuff!

  • @mrd1703
    @mrd1703 Год назад +1

    Very well explained. I've always inherently done strength training, it's the way i was taught to progressively overload, but seeing it laid out like this will hopefully help my size goals.

    • @FlowHighPerformance1
      @FlowHighPerformance1  Год назад

      Yes, I think we usually learn about progressive overload from the perspective of strength training. But the application is a little different for hypertrophy training 👍

  • @xXxCoolPointxXx
    @xXxCoolPointxXx 2 года назад +20

    Just happened to come across this video, and it's really helpful. i've been trying years to increase weight for hypertrophy training. I now know my problem. I misunderstood the cause and effect. I shouldnt worry about weight anymore. Thanks!

  • @jparks6544
    @jparks6544 3 дня назад +1

    Most pro bodybuilders train for the pump. Once I realized this and trained for this and added supplements for this, I grew a lot more. I did progressive training for years and was stagnant for years. Pumps blow up the muscle.

  • @Frei_Sinn
    @Frei_Sinn 2 года назад +16

    Tools to determine whether to add weight/volume for optimized hypertrophy:
    0-10 RPE (Rating Preserved Exertion) Level of fatigue after a full set
    0-10 RIR (Reps in Reserve) Number of left reps in the tank
    If the RPE is 0 and the RIR is 10 at the end of a set/exercise, the weight/volume should be increased. If it's the other way around, the weight is ideal.

    • @idkmanitsjustaname2553
      @idkmanitsjustaname2553 2 года назад +1

      Could you go into a little more detail I’m having trouble understanding why you should increase the weight/volume if your a
      At maximum exertion

    • @Frei_Sinn
      @Frei_Sinn 2 года назад

      @@idkmanitsjustaname2553 The volume should be increased as the effort decreases e.g. with 5+ RIR and RPE of 3
      Target Zone for most Exercises would be around 0-3 RIR at an RPE for the last set of around 7-10
      Hope this clears it up 4 u

  • @tommywilbourn7185
    @tommywilbourn7185 2 года назад +1

    Everyone should remember that the most efficient method of training is the one that YOU enjoy the most

  • @jackshera1094
    @jackshera1094 2 года назад +29

    It all depends what your going for. I personally go for strength and hypertrophy by doing 2 8 week powerlifting cycles throughout my year and the rest of time is focused to hypertrophy. I’ve gained 30 lbs and added 180lbs to my totals in doing so. Yes I definitely could’ve put on more size if I focused on hypertrophy but my strength would be lacking. Like wise for strength. Aswell in turn putting on strength helps me push more volume once I go back to my hypertrophy training and my body reacts to this very well and my muscles look like they should push the weight they are pushing

    • @FlowHighPerformance1
      @FlowHighPerformance1  2 года назад +6

      Exactly right, it is all a out personal preference. There is also potential that strength may favourable enhance long term hypertrophy gains too 👍

    • @krane15
      @krane15 2 года назад +2

      You can't focus on both since that makes no sense. Its like saying you focus on bulking and dieting at the same time. Strength and hypertrophy will to occur to some extent, but you can only FOCUS e.g. train, on one or the other.

    • @sword-and-shield
      @sword-and-shield Год назад +1

      Your post carries more validity than the video, especially for naturals.

    • @darthghitza8037
      @darthghitza8037 Год назад

      To me this sounds like wasting time that could be used on specific hypertrophy training doing powerlifting programs. But to each his goals

  • @Tduck268
    @Tduck268 10 месяцев назад +2

    Listening while I’m the gym

  • @legitlyspelunking
    @legitlyspelunking 2 года назад +8

    I like how you go deep into the scientific principles yet still explain it in such a clear and concise way. Reminds me of some of the profs I had in school, keep up the great work!

  • @troooooper100
    @troooooper100 Месяц назад +2

    Summary:
    Strength start with similar reps as "Size" routine but increase weight every few weeks, even if it means lower reps
    For "size" reps near failure 12 or so, and then every week increase a bit in weight while maintaining same number of reps.
    Strength comes from size and neurons
    Strength training primarily focuses on neurons
    Which is why going more and more weight is important
    Neurons activation control how much muscles is activated, more activation more strength per mass
    so reaching higher weights is the main goal even if just three reps
    Similarly, weighting in between 2-6 min help you go maximum strength again

  • @xitcix8360
    @xitcix8360 Месяц назад +3

    Hypertrophy training seems so much better for me. I don't care about my strength, I just want to get bigger, and it's much easier. It takes a lot less willpower to slowly lower it than to push myself to forcefully lift it.

    • @banjomc3569
      @banjomc3569 6 дней назад

      You have to get stronger to get bigger, if you didnt get stronger your muscles didnt get bigger, you also have to train hard

    • @xitcix8360
      @xitcix8360 5 дней назад

      @banjomc3569 No, you have to get bigger to get stronger.

  • @cryptur_5725
    @cryptur_5725 2 года назад +2

    This channel is underrated af, great work dude!!!

  • @Atypical82
    @Atypical82 Год назад +4

    Make the exercises difficult guys and try to go to safe and controlled failure. Weights can be heavy but they don’t have to be. Do weight training, calisthenics, powerlifting, and cardio. Switch between moderate and moderate heavy weights and do it consistently and make it hard over time. The gains will be great.

  • @robertclarke9291
    @robertclarke9291 Год назад +1

    Been traning wrong for 5 months! Time to drop the weight!
    Thank you for this valuable information sir

  • @liamwaweru9147
    @liamwaweru9147 Год назад +3

    This explains why am getting way stronger but not as bigger

  • @officialkxdc7984
    @officialkxdc7984 2 года назад +2

    this has been my way of thinking and exercising lately, i enjoy it very much.

  • @camis729
    @camis729 3 года назад +6

    i was looking for such a viudeo for long time finally found it very informative and informational thanks

  • @HealthHacksDaily01
    @HealthHacksDaily01 10 месяцев назад +1

    Thank you for this insightful video on progressive overload and its application in strength and hypertrophy training! The clear explanation of training variables and their impact on different adaptations is immensely helpful. I'm grateful for the valuable knowledge shared, which will undoubtedly enhance my training journey. Looking forward to implementing these principles for better results. Subscribed and eagerly awaiting more content!

  • @andrewpayne5093
    @andrewpayne5093 2 года назад +5

    I just stick to the 6-12 rep range and try to add 2.5kg every 4-5 weeks. 12 weeks I’ll do 8-12 rep range then 12 weeks 6-8 rep range and progress in reps each week then add the weight. For example, 4x8 then next workout 4x9… each week going up until I hit 4x12 then add 2.5kg and start over. 2 minutes rest on compounds to give your body enough rest to pump out the same about of reps. Remember you are after higher reps not dropping the reps each set so if your dropping reps or weight each set just rest a bit longer. You’ll get more out of 4x10 then 4x10,9,8,8

    • @FlowHighPerformance1
      @FlowHighPerformance1  2 года назад +1

      Makes sense. But remember, eventually you wont be able to add 2.5kg every 4-5 weeks as your rate of progression will slow down 👍

    • @andrewpayne5093
      @andrewpayne5093 2 года назад +1

      That’s why I do different rep ranges.. if my progress starts to slow down in the 8-12 rep range then I’ll switch to 6-8 rep range and once my progress slows with that after a few months I start doing 8-12 again. If you rotate rep ranges like that then you your progress won’t slow as much. Your muscle growth will only slow down once your near your muscle building potential after years and years of training. Progress shouldn’t really be slowing down until at least 2 years into training which if you trained and ate properly then you’d already have build a solid base of muscle

  • @shashankbugy2282
    @shashankbugy2282 2 года назад +2

    damm what a godly video.......literally cleared all my doubts in 10 mins

  • @jays5926
    @jays5926 2 года назад +4

    Hupertrophy summed up in one word:
    Consistency

  • @gn2650
    @gn2650 Год назад +1

    This channel is gold

  • @lane5686
    @lane5686 2 года назад +39

    Workouts you’re only supposed to go heavy on: Bench Press, Squat, Deadlift, and Shoulder Press.
    Honestly though, you don’t even have to go super heavy unless you’re competing in a professional sport like the Strongmen competition. Proper muscle building comes from appropriate weight that you could squeeze out 6-8 reps while maintaining good form.

  • @nassozeebo
    @nassozeebo Год назад +2

    Such a simple and to the point video. Brilliant 👍

  • @gatz900
    @gatz900 2 года назад +15

    this is so good, thank you for this vid. I've been very confused on this topic and its good to hear some science explain it concisely

  • @MaoriNinja
    @MaoriNinja Год назад +1

    Great practical application of an academic skillset. Well researched and delivered well. Thanks

  • @davidec.4021
    @davidec.4021 2 года назад +67

    Damn this was unexpectedly very informative, concise, well put and extremely clear. I say unexpectedly mainly for the very short length. Compliments and thank you! I had a doubt and you solved it!

  • @stillw6597
    @stillw6597 Год назад +1

    really good video! it lets me understand my workouts better. i used to be really confused & upset cause i always train strength yet the weight didnt always go higher when training different exercises but now i know and can optimize my workouts better

  • @tacofry4768
    @tacofry4768 2 года назад +7

    I have found my best balance is to gradually unload the weight after each set and rep until near failure, especially resistance and multi joint exercises. Being that if someone isnt too worried about overall strength the more you can achieve maximum retention within the muscle close to failure the better your chances to grow these myofibrils. Personally ive always been a big frame guy so the last thing I needed was to focus on strength, id rather cut down my weight to look better.

    • @FlowHighPerformance1
      @FlowHighPerformance1  2 года назад +5

      Exactly right. Training the target muscle close to failure is the goal for hypertrophy training 💪

  • @WillSmith-we8fy
    @WillSmith-we8fy 2 месяца назад

    This video was phenomenal, thank you

  • @eddierehe9000
    @eddierehe9000 2 года назад +13

    This video is so well done! Thank for making such an informative, detailed yet easy to understand explanation of the differences in these workout routines.
    After months of chasing higher weights, increasing strength, a PT mate of mine made a 16-week hypertrophy program for me. I had no idea what made hypertrophy so different but this makes it all so clear! Don't chase weight increases, maintain that particular muscle stress and aim to increase reps.

    • @FlowHighPerformance1
      @FlowHighPerformance1  2 года назад +1

      Exactly right, glad the video cleared things up 👍

    • @DJcs187
      @DJcs187 2 года назад

      I mean...there's nothing wrong with weight increases. In fact they are the preferred tool of progression for beginners and novices and they keep you honest (referring to keeping just enough, but not too many, reps in reserve). Even intermediates and up can profit from incremental weight increases through micro-loading. It's just crucial to keep what's mentioned in this video in mind: Don't increase just for the sake of it, but only do so when form is on point and the previous weight felt light enough to justify an increase. -> You don't get bigger because you lifted more weight. You lift more weight because you got bigger.

  • @JamesSmith-ll7lc
    @JamesSmith-ll7lc 7 месяцев назад +1

    I feel like it's crazy to say no significant influence of longer rest periods for hypertrophy? I've seen studies where 3-5 min rest allows for better recovery and a better next set, because you're less fatigued and able to then hit a better rep range closer to true muscular failure, rather than just hitting fatigue failure?
    I appreciate the other insight though, I've been doing 2x10 and trying to lift as heavy as possible for 6months but seen minimal muscle but decent strength gains, probably because I've been at maintenance/deficit and not eating enough but also, this video made me realise it's probably because I'm constantly trying to hit 10 reps and up the weight, but if I had been bulking properly, the muscle gain would've naturally lead to performance gain! This explains why I'm "plateauing" so much! So thank you for that!
    Now I'm going to consistently try be in a surplus while lifting 2x10 and then only move up weights naturally as I gain weight/muscle. Seeing the "reps performed across sets" over 8 weeks gave a great perspective too on how my sets might look like. I get disappointed sometimes seeing myself hit the same reps on multiple weeks or being down a rep a week after I hit a new rep max, but it seems progress is supposed to fluctuate and gradually increase by small increments over time as W1 is 9 but W8 is 11, myself before seeing the video would've thought W1 is 9 and W8 is 15 reps haha!
    Great vid, thank you!

    • @FlowHighPerformance1
      @FlowHighPerformance1  7 месяцев назад

      Hi, thanks for sharing. I would like to add that muscle growth isn't directly proportional to strength gains. If rest periods are shortened, yes, rep performance will suffer on subsequent sets. Although the hypertrophic stimulus isn't affected to the same extent. Shorter rest periods (1 minute), but even very short rest periods produce decent muscle growth. Also there are methods such as pre-fatigue and drop sets, which significantly diminish rep performance, but show great growth in studies too 👍

  • @intensity.density2208
    @intensity.density2208 2 года назад +5

    Great video, very well explained and easy to follow along. I personally have been following the Mike Mentzer, Dorian Yates and Jordan Peters methods and mended then all together to come up with my own training plan and methods. I've had great results in both strength and size.
    For me, I train low volume with higher frequency, and stay in the 8-15 rep ranges. If I'm going for strength, or to break a plateau, I'll actually increase the loads and work. In the 5-8 rep range.
    The thing is to figure out your goals and to train specifically for those goals

  • @Hangingoutguy
    @Hangingoutguy Год назад

    Loved the video, but really made me wince when you called Myofibrilar hypertrophy a phenomenon. It's pretty well understood

    • @FlowHighPerformance1
      @FlowHighPerformance1  Год назад

      Yes, myofibrillar hypertrophy is very well-established. I'm not sure how calling it a 'phenomenon' indicates that it is perceived as something that isn't well-established? However, sarcoplasmic hypertrophy and hyperplasia are not entirely well-understood as of yet 👍

  • @adriankovacs4133
    @adriankovacs4133 2 года назад +6

    So interesting to see the symbiotic relationship between training for strength and hypertrophy. They bounce off of each other via increasing strength to be able to lift more weight and therefor increasing overall volume when lifting for more reps due to using more weight and getting size through doing that to gain muscle that then enhances max loads lifted.

  • @quincysutton9136
    @quincysutton9136 2 года назад

    I’ve known all of this for many many years but for some reason I still kept watching the video so good job to y’all great video 👏🏾

    • @FlowHighPerformance1
      @FlowHighPerformance1  2 года назад +1

      Cheers, glad to hear it 👍

    • @krane15
      @krane15 2 года назад +1

      Ever take a math class? Knowing something and being able to explain it to others so that it makes sense and is meaningful, is something entirely different. That's why I watch them.

  • @greendraggun
    @greendraggun 2 года назад +8

    I'm 32 weeks into a 260 week program. I stopped counting reps and sets and just go with how I'm feeling. I aim to go to failure everytime. Hardest part is eating enough.

  • @HenryBrown-ny6vt
    @HenryBrown-ny6vt 7 месяцев назад

    The tips are very useful, I wouldn't have guessed these steps on my own

  • @AonGuardian
    @AonGuardian 2 года назад +13

    I like to view weight PRs as the current wall to surpass. Back up and go for high reps and eccentric reps until its easy, then step up the weight. Then eventually I’ll try setting a new PR with enough recovery. Rinse and repeat to keep pushing the wall and enjoying the harder rep sets

  • @rmn_sxn
    @rmn_sxn Год назад

    best explanation, thank you so much!

  • @giulianotorres4556
    @giulianotorres4556 2 года назад +120

    You forgot to mention that hypertrophy takes longer since you must wait for the muscle to actually adapt and recover, and it takes literally 3 days. You don't have to wait for that on neural adaptations. Supposing that your joints and connective tissue are strong enough to deal with the loads without getting an overuse injury, you could literally train every single day, always low sets without wasting the muscle since you actually want to be able to lift again the next day.

    • @FlowHighPerformance1
      @FlowHighPerformance1  2 года назад +33

      Exactly right, hypertrophy takes much longer than strength 👍

    • @nephilimshammer9567
      @nephilimshammer9567 2 года назад +6

      Creatine lowers the 3 days to one

    • @cuckoohaus
      @cuckoohaus 2 года назад +1

      My confusion is (Pavel Tsatsouline’s Deadlift program as an example), wouldn’t doing 1 or 2 sets daily every day for 5 days equal or exceed the same amount of sets as 3-4 sets twice a week? It seems as if the main difference is amount of weight and intensity yet in hypertrophy training the goal is to always get close to or achieve failure anyway?

    • @Ali-rb1mq
      @Ali-rb1mq 4 месяца назад

      Not true. To failure is to failure. If you get tears you need to heal them

  • @ssamachi671
    @ssamachi671 Год назад

    this helped me as a powerlifter i’ve been wondering how to train specifically for strength

  • @382u3uuej
    @382u3uuej 2 года назад +5

    What I would add is that when you train for hypertrophy you don't keep the number of sets equal, you increase the number of sets depending on how you recover, if you hit chest, triceps and front shoulder on monday and wednesday, and you notice that by tuesday you are at 100% or 90% when it comes to soreness you add 1 set per exercise to do more volume and get more growth, you can add two sets and I sometimes do but it's not that common, it mostly happens when I do only one exercise per muscle (for example I only do pull ups for vertical pulling, so instead of adding 1 set I add 2), if you notice that you recovered just in time for the next workout you don't add anything to keep the same volume.

    • @FlowHighPerformance1
      @FlowHighPerformance1  2 года назад

      Yes volume certainly can be changed based on perceived recovery markers 💪

    • @oedfergrefg9702
      @oedfergrefg9702 2 года назад

      @@FlowHighPerformance1 what we need to do if the muscle not heal on time?

  • @DutchDukeMan
    @DutchDukeMan Год назад +1

    compound lifts: 5 heavy reps
    isolation: 8-12 reps

    • @honey1269
      @honey1269 Год назад

      my isolation ones are going above 35reps....should i switch to heavier weight even doh if it comprimises form a bit?

    • @DutchDukeMan
      @DutchDukeMan Год назад

      @@honey1269 if your goal is hypertrophy you better icrease the weight and go to 8-12 reps. but in the end you should just do whatever seems to work for you

  • @frankhayes1135
    @frankhayes1135 2 года назад +7

    This helps explain why guys half my muscle size in the gym bench 40kg more than me! I train at 5 sets 10 reps with the last set always going to failure. Done a lot for my size but the amount on the bar has hardly changed in 8 months!

    • @FlowHighPerformance1
      @FlowHighPerformance1  2 года назад +2

      Also, strength differences could be due to inherent anatomy such as limb length ratios & muscle insertion points too 👍

    • @swaggyswindler6243
      @swaggyswindler6243 2 года назад

      @@FlowHighPerformance1 wait i thought going at those low reps to failure was exactly what you wanted

    • @FlowHighPerformance1
      @FlowHighPerformance1  2 года назад +2

      @@swaggyswindler6243 for strength - 1-5 reps
      for hypertrophy - 5-20 reps

  • @pawlobondarenko1884
    @pawlobondarenko1884 Год назад

    Very well explained helped me a lot to keep my ego down and focus on what really matters

  • @djay6651
    @djay6651 2 года назад +5

    I'm definitely on the hypertrophy road, with dabbling into progressive overload. The only caveat is my rest periods between sets are usually around 30-45 seconds in the 12-15 rep range.

    • @emilpindur9400
      @emilpindur9400 2 года назад +2

      That is absolutely ideal according to Steve Reeves. 3 exercises per bodypart. 3 sets per exercise. 2 mins between exercises (45-60 seconds between sets of the same exercise). Train full body 3 days a week and make sure you get quality sleep. I do his Classic Physique workout and it's magic!

    • @D-A-A-
      @D-A-A- 2 года назад

      @@emilpindur9400 you say train full body 3 days a week but how would you do that, would you train Monday Wednesday, Friday then take another 2 rest days go again on Monday ? Would that also help beginners like me, going 5 days a week right now but feel like everything I'm taking in is too much plus changing my diet to make sure I'm eating enough which is stressing me out

    • @emilpindur9400
      @emilpindur9400 2 года назад

      @@D-A-A- I do Mon, Wed, Fri, but Tue, Thu, Sat also work. As long as you hit 3 days a week and min one entire rest day. Sleep is super important. Steve Reeves used to sleep 8-10 hours per night. High quality sleep - that's when your body repairs itself. Going 5 days a week probably isn't great, unless you're doing a split. But the old school guys (40s and 50s - pre roids) used to train 3 times a week on average. Some were doing 4 days with a couple of splits. Here's a great breakdown: ruclips.net/video/mrZBo5_2WiU/видео.html Don't worry about Reg Park. All the guy did was eat, train, sleep. Overall, though, the best routine is one that you can stick with. That makes all the difference. How long have you been training? And what's your calorie and protein g intake?

    • @D-A-A-
      @D-A-A- 2 года назад +1

      @@emilpindur9400 so if I cut down from 5 days to 3 days what exercuses do i do ? It is push pull legs ? Instead of my current routine which is chest back, shoulders, arms, legs

    • @emilpindur9400
      @emilpindur9400 2 года назад +1

      @@D-A-A- First up, the types of exercises you do and FORM are super important. 99% of people at the gym lift too heavy, form goes out the window, and they aren't sculpting anything properly. 2 seconds up, 3 seconds down on a shoulder press, for example. Always under control. And you also want to use Steve Reeves breathing. Breath in a the bottom, and start breathing out just after the top of the press (or pull, or curl) and breath out all the way through the negative. But your chest should be full of air, really expanded throughout the positive and just past the 'almost lockout' (and never lock out). As for the routine. The order is super important. Shoulders, chest, back, biceps, triceps (can superset), legs. 3 exercises per bodypart. 3 sets per exercise. The order of the exercises also important.

  • @3dstuffin
    @3dstuffin Год назад +2

    Very good video, excellent presentation to understand the difference. In my experience of weight training over the past 30 years, both of them proven to be very effective. I also find it important to utilize both styles of trainings In single work out.

  • @ramilandura5542
    @ramilandura5542 3 года назад +4

    Thankyouuu I will add this information to my training !🙏

    • @FlowHighPerformance1
      @FlowHighPerformance1  3 года назад +1

      No problem, glad it was helpful 👍

    • @ramilandura5542
      @ramilandura5542 3 года назад

      @@FlowHighPerformance1 sir is it bad to start training directly to strength training with heavy loads without preparation ? Or should I first build reps and techniques of exercises?

    • @FlowHighPerformance1
      @FlowHighPerformance1  3 года назад +3

      Good question. Definitely start gradually to build a bigger foundation. Start with lighter loads and higher rep ranges and gradually transition to lower rep ranges with heavier loads 👍

    • @ramilandura5542
      @ramilandura5542 3 года назад

      @@FlowHighPerformance1 thanks I actually in preparation I am just being confused because I strength train before and without preparation but for now I need foundation thank you sir.

    • @FlowHighPerformance1
      @FlowHighPerformance1  3 года назад +2

      Yes, you should see greater strength gains starting with hypetrophy oriented training first 👍

  • @gigachad550
    @gigachad550 2 года назад

    Hats off to you replying to every single comment good sir! 🙌🏻

  • @memejesus4294
    @memejesus4294 2 года назад +67

    This is incredibly informative! Never really thought of hypertrophy progressive overload that way before. What I’ve been doing for years is progressively increasing my reps per exercise up until I hit the 12-15 range, then increasing my weight and going back down to 6-8 reps (at the cost of overall volume). This usually happens over the course of a month (WK1 3x8-10, WK2 3x10, WK3 3x10-12, WK4 3x6-8 of new weight). Would I better off then just continually increasing my reps instead of going up in weight as often? If so, when’s the right time to go up in weight? Also, is 2 exercises (3-4 sets each) per muscle group enough (ie 2 tricep, 2 chest, 2 shoulders for each push day, which is twice a week)? Thanks so much!

    • @FlowHighPerformance1
      @FlowHighPerformance1  2 года назад +24

      I think the way you are progressing is complete fine. When we talk about volume for hypertrophy training, we are referring to total number of sets / muscle group / week, rather than volume load (sets x reps x load) 👍

    • @viggoyy
      @viggoyy 2 года назад +6

      That's pretty much how I do it as well, except I do sets of 4 and sets vary between 6-9 and 9-12 depending on exercise. I have a limited home gym (aka barbell and dumbbells in my bedroom lol) so I try to focus mainly on the amount of reps, which is also because I'm limited by my wonky shoulder. Personally I really like the dropping reps and increasing weight approach because it feels like a pretty natural way to deload after reaching that higher rep range, without having to be too anal about keeping track of mesocycles etc.
      Good luck with your journey!

    • @martyb6505
      @martyb6505 2 года назад

      Seems to work for me I do 3 excersise per muscle 3 shoulder 3 tricep 3 bicep 3 back 3 chest 4x10 reps on each excersise

    • @Frei_Sinn
      @Frei_Sinn 2 года назад +1

      @@martyb6505 don't be afraid to train the legs too

    • @martyb6505
      @martyb6505 2 года назад +1

      @@Frei_Sinn I do legs once a week too bud, 5 exercises 5x10 on each one

  • @sheldonnicholl3599
    @sheldonnicholl3599 Год назад +1

    I think of it like this: Strength training, increased muscle size is a side effect (not a goal). Bodybuilding, strength is a side effect (not a goal).

  • @RepublicofDebauchery
    @RepublicofDebauchery Год назад +7

    Damn, that was the best explanation of muscle growth I have ever seen. Nice work on breaking it down to 5th grade level.

  • @mengxiying5445
    @mengxiying5445 3 года назад +12

    Thank you!! I really enjoy watching your content. short, informational and based on science. Please don’t stop posting. Keep up the good work!

  • @user-qy8qy5ss1d
    @user-qy8qy5ss1d 2 года назад

    Keep training, work hard, don't worry about it.

  • @chasecotter3077
    @chasecotter3077 3 года назад +9

    what about lifting speed and intention to lift the weight as fast as possible and the role on strengh development,great video thanks !!!

    • @FlowHighPerformance1
      @FlowHighPerformance1  3 года назад +8

      Yes, from what I've seen, intent to lift as fast as possible in the concentric portion seems to be beneficial for strength development. Probably has no/minimal impact on hypertrophy 👍

    • @Jafmanz
      @Jafmanz 2 года назад

      The speed at which the weight is moved is an expression of power... power is the application of strength at speed... if you get stronger you will be able to move the bar faster (more explosively.)

  • @Oi-mj6dv
    @Oi-mj6dv 4 месяца назад

    The thing that took me the longest to realize (yes im that stupid) is the importance of submaximal training for strenght. Even if you do triples when training submaximally, even if the load is considerable, will still be below your 3RM, staying far away feom failure is key for strenght (unless you are doing max effort work). When the barspeed decreses, you are done with the set. While it is mandatory for hypertrohpy to stay close to failure

    • @FlowHighPerformance1
      @FlowHighPerformance1  4 месяца назад +1

      That is a good point. Yes, training close to failure is more important for hypertrophy, while strength is more about quality reps 👍

  • @paolooliveros6171
    @paolooliveros6171 3 года назад +11

    I think in my opinion for strength its more important to increase intensity than just iverall volume

  • @danielsamaan7780
    @danielsamaan7780 Год назад

    Simply put, TRAIN HARDER THAN LAST TIME!!

  • @EExgle
    @EExgle 2 года назад +4

    very easy, understandable yet informative video, thanks alot, apreciate it

  • @Hectorheroic
    @Hectorheroic 2 месяца назад

    Go slow and light fellas. The injuries I've sustained with shoulders doing too much too soon, and never being able to fully recover has ruined my gains for years.

  • @AsifImran
    @AsifImran 2 года назад +3

    Very informative. Thank you!

  • @joshbreton8496
    @joshbreton8496 Год назад

    This video is great! Nice explanations!

  • @Jafmanz
    @Jafmanz 2 года назад +4

    Neurological adaptations typically last 8-12 weeks. Something left out of the video (I understand why it is kept simple) is that strength training greatly improves tendon strength at a rate that matches the developing musculature. This prevents injury long term... at some point you have to increase the intensity to make gains (unless of course anyone here thinks that 100 reps is the best way to increase hypertrophy. eventually the weight lifted will be substantial and if the tendons are not suitably strengthened then SNAP!!!!!!!!!!
    You have all seen in happen and now you know why...

    • @FlowHighPerformance1
      @FlowHighPerformance1  2 года назад

      Exactly right, eventually you will have to increase load, but it is not the immediate goal 👍

    • @emilpindur9400
      @emilpindur9400 2 года назад

      I thought muscles can get a lot stronger within days, or at the most, a coupel of weeks, but tendons and ligaments can take up to 2 months to start thickening in parallel with the muscles, which is why a lot of people can get a tendon or ligament strain in those first two months if they switch to or start a strength program...

    • @Jafmanz
      @Jafmanz 2 года назад

      @@emilpindur9400 I started a strength programme 14 months ago. I know have a solid foundation with which to body build.