Complete Programming and Periodization for Hypertrophy Training | How to Write a Hypertrophy Program
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- čas přidán 28. 05. 2024
- This video covers how to program and periodize hypertrophy training to maximize muscle growth.
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This is the best channel I’ve ever found.
try Renaissance Periodization and Juggernaut Training System
This is by far, the best explanation of hypertrophy programming that I've ever found. VERY WELL DONE. Thank you so much.
No problem, glad you like it 👍
How is it going now?
Seriously. By far
sir yours video is useful ☺️😊
There’s fitness CZcamsrs with hundreds of thousands or a million subscribers and they don’t even break down fitness programs like you did! Thank you so much! You’ve answered several questions in one video that I’ve had to watch a ridiculous amount of videos to get answers to.😮💨❤
Glad it was helpful 👍
Nah, renaissance periodization has a 5 video series that breaks this all down.
You are gorgeous!!!
dude, you blew my mind with this explination. Words cannot express how greatful I feel right now. A million thanks.
No problem, glad it was helpful 👍
One of the best about hypertrophy programming that I have watched so far. Thanks a lot. Keep up the quality work
Cheers, glad it was helpful 👍
This video is a true gem. You deserve much more than you actually get
Cheers, glad to hear it 👍
I’m currently writing a lecture series on periodization and I’ve found hypertrophy periodization to be one of the most complicated models due to lack of research. This is easily the most helpful and practical video I could have ever hoped for. With your permission, I would love to reference your video in my lectures for future students. Thanks so much!
Glad you found it useful. No problem, happy to let you share the video 👍
@@FlowHighPerformance1 Thank you so much! I think a lot of students will really benefit from your channel :)
@HelixGuy pretty good my helix-guy! How are you tonight?
I just watched the Hypertrophy Made Simple Guide from Renaissance Periodization, but I have to say that this video breaks down all the necessary information about how to create the perfect Training Plan. It‘s definitely the best explanation of Hypertrophy Training Plans I‘ve ever seen and probably will have ever seen!!! GREAT job man, I‘m impressed💪
No problem, glad it was useful 👍
Better explanation but less knowledgeable person.
Thank you for the videos. I'm getting my B.S. in Strength and Conditioning and one of my final projects is to create a 1 year training periodization program. Your videos have been immensely helpful in sorting out how to arrange things.
Glad to hear it 👍
Good job sir
By far the best breakdown of hypertrophy periodization love the effort you guys put in, keep going!
Glad to hear it 👍
Awesome stuff bro! It would be great if you have a summary slide in the end of ur videos.
This is by far the best explanation of hypertrophy programming I've found. Thank you so much.
No problem, glad it was helpful 👍
First video that introduced me to your channel. Subscribed right after!
awesome, glad you're enjoying the content 👍
truly excellent video man. I appreciate this so much
No problem, glad it was useful 👍
This was EXTREMELY HELPFUL!!!! Thank you for your time!
no problem 👍
super helpful!!!! Thank you for uploading such useful information:))) you legit deserve millions of subscribers!!!!
No problem 👍
Such priceless knowledge, you're sharing for free...!!
Keep it up bro.
Heyy mate , I dived into comment section because of " why more sets for smaller groups " , and i found an updated video but also i noticed that you still reply to comments on this old video wich i rarely see it happening . Amazing brother , keep it up . Thanks for the advices and thanks a lot for not ignoring comments , much love BIG (Y) WISH YOU THE BEST
No problem, glad you found the updated video. All the best 👍
This was very helpful thanks for taking time to do this!!!!
No problem, glad you found it useful 👍
Awesome mate, was good to refresh myself with hypertrophy training. Thank you.
No problem 👍
It's such a great masterclass about the fundamentals of periodizing hypertrophy training. It's easy to understand, accessible for novels, it sorts science-based evidence and sums up all the information also for trainers so we can refresh our knowledge in a super fast way.
I'm very thankful for your time here and I really enjoyed learning again with your content.
Congratulations!
glad to hear it 👍
I know this is old but honestly, this is amazing. Honestly helped me build a solid program and sharing with my gym-go-buddies. Thanks for the solid info!
No problem 👍
drop me the program :(
Your concise content is the best resource on CZcams
Cheers, glad to hear it 👍
min. 2:27 triceps 11 sets Day 1 & day 3 Total 22 sets per week. Biceps 2 sets day 1, 9 sets day 2 & repeated day 3, 4 Total 24 sets per week . BUT at min 4:53 for tripces push down day 1, 3 sets & day 3, 3 sets => Total 6 sets per week and for biceps 2 sets D curl & barbel curl 4 days => Total 8 sets per week.
This is the best explained video i have ever watched, it is so easy to follow and the guy explains everything so well and detailed with the perfect tone. Good job !
Glad it was useful 👍
Now I know where my programming was lacking and what exactly I need to do to improve. Thank you!
No problem, glad the video was helpful 👍
This channel deserves to be seen by milions!!
glad you find the videos useful 👍
This was one of the best videos I’ve seen
Glad to hear it 👍
Chef's kiss. Thanks man!
No problem 👍
This is awesome i have been looking for something like this for so long. Cant wait to gwt home and pur allof this together. Thankyou so much ❤
No problem 👍
I like the attenion placed upon joint injuries
Staying healthy is extremely important. We want to stress the muscle, not the joints 💪
This video is amazing, very clear and easy to understand. Just surprised it only has 4000 views!
Glad you found it useful 👍
Thanks for the information! Helped me a lot
No problem 👍
Great explanation!
Glad it was helpful
really great job awesome work congrats
Cheers 👍
Thank you god that I found this. Straight to the damn point!
Glad it was helpful 👍
@@FlowHighPerformance1 been confused all my life to building hypertrophy and I tried to watch other video tips but they confuse me even more. Luckily I found your video. I'm gonna start training tomorrow.
Thank you for the knowledge!
No problem 👍
Awesome video mate!
Cheers 👍
Really, really helpful - thank you so much!
No problem 👍
Excellent breakdown my friend.
Cheers 👍
this is professional work ... thanks
No problem 👍
I like this video. Thanks to the pandemic and lockdowns, I plan on building a home gym, converting my garage into a weight room, I don't have a lot of equipment right now, just a couple small old dumbells, and an easycurl bar. A few standard plates, no bench, no racks, so high volume push ups is all I got for chest. And I'm forced to use the curl bar for deadlifts and bent over rows. High Volume is key for me, I love super sets, and pyramids and drop sets, with minimal rest. Because of my schedule it works best for me to do 5 days a week, with rest days on mondays and fridays, although I often skip rest day to do more arms or shoulders.
Nice, always have to work with what you've got! I also train from a home gym 💪
Great video, you explained eververy well.
Cheers 👍
Very helpful, Thank you!
No problem 👍
Very very well explained
Cheers 👍
Excellent information, thank you
No problem 👍
Sooooo helpful! Thank you.
No problem 👍
Woahh old video but wow…just wow. Great video
Glad to hear it 👍
Very good and informative , keep up a good work !
Glad you found it useful 👍
@@FlowHighPerformance1 , can you refer to the link or explain ( if not yet ) the optimal number of exercises we should do for strength or hypertrophy gains during the session and when we can change the exercise for same muscle group ( after how many weeks ) ?
Good question. There is no 'optimal' number of sets to perform, it is highly individual and should be adjusted over time. Same with changing exercises, it should be based on the response of the individual. Check out the video series I made called 'creating a hypertrophy training program'
@@FlowHighPerformance1 , to be more clear , when I say number of exercises I mean should we do 2-3 different exercises for same muscle group during one session ( eg for quads - single leg squat and knee extension using KE machine ...) ?
Wz optimal according to research , practice and experience.. - 2 -3 different types of exercises or..?
I m asking for healthy individuals...
I think it depends on the muscle group. For some muscle like chest, 2-3 exercises are probably better to hit all fibres. Muscles like the biceps probably only need one exercise per session. Check out the series called 'hypertrophy training guidelines'
Excellent!
Exercise in the morning, before your brain figures out what you’re doing.
i was looking about this topic for all the internet and you just gave me what i needed and more
thank you very much
No problem 👍
Great stuff!
Cheers 👍
Thank you so much for this
No problem 👍
This video is amazing!
Cheers 👍
Wow! What I been looking for 😁
Great 💯🔥
Great sir
what about calves? in other videos you mention 15 sets just like abs, biceps and triceps, i know it was just an example to optimize the volume. Calves can be work like biceps or triceps volume? Thank You
Your explanation is awesome. Thanks for sharing the notes.
No problem, glad you found it useful 👍
Worth it's length in gold!
Cheers 👍
Loved the video man! Just a quick question. If I were to add reps week to week, do sets have to go up as well?
No, sets can stay the same 👍
I really like your videos. Im a personal trainer and would like to ask why a person should train smaller muscle groups more often than the bigger muscle groups? And tricps is a pretty big muscle, actually it's even bigger than Pectoralis major so im a little confused about the training program. Still a really good video, you differently deserve more views!
This is something I have changed my mind on. I think you prescribed volume & frequency for each muscle based on personal preference. However, just note that some muscles are trained indirectly through compound lifts (eg. triceps during bench press) 👍
THANK YOU SO MUCH!
no problem 👍
Thanks a lot for this incredible video it help me so much, I gave a thumb up and followed you right after! Question : do you count synergists muscles in the total weekly sets ? for example if you do 4 sets of bench press you count 4 sets for chest and triceps ? Thanks a lot!
No problem, I'm glad you found the video helpful. I have made a specific video on counting volume for primary vs accessory muscles, which you can find here czcams.com/video/caPcbOzAy2s/video.html
@@FlowHighPerformance1 thank you so much!!
This is gold!!!
Glad to hear it 👍
Fantastic video
Cheers 👍
I can't thank you enough!
nice video...thx
What makes more sense, going form [high volume low intensity] to [low volume high intensity] in a mesocycle or going from [low volume high intensity to high volume low intensity]. The periodization example you have shown follows former progression, won't it be better if volume is still increasing even though rep ranges are altered. as in later progression
Flow High Performance okay Thanks...got it..I am trying to write a program for myself... Once i complete it I'll share it with you on Instagram... you seem to be qualified enough to to provide your valuable opinion.
This an amazing guide. How do you go about assessing the starting weight for each exercise? Thanks again!
Its all based on your individual strength level. Adjust the load to suit the rep range target 💪
If you don't already know or are uncertain, do a couple of warm up sets leaving ~3-4 reps on reserve. Then increase the load as you feel.
I feel i perform better with "pyramid" sets... start lower weight/higher reps and hit my biggest weight w lower weight on the last working sets. So i end up doing 3-4 hard sets per excercise. 2 may be 8-12 reps and 2 at 5-8reps. Depends on the excercise and how strong I am on that day for that excercise.
thank you for this amazing video sir, everything is clear and so obvious and easy to understand, you’re a true legend, and i have a question, i’m a beginner and i train 12 sets per muscle group every week, when can i increase my sets? (:
thanks, glad you found the video useful.
you can increase volume if you feel like you are well recovered and can handle more. just add 1-2 sets per muscle group each mesocycle, and see how you respond 👍
Thank you sir, keep going ♥️♥️
This is amazing
Glad you found it useful 👍
Crazy that example split is my exact split wtf haha amazing!
😂
Great video, helped a lot! But one thing I was wondering was why shoulders/delts were not included in the muscle groups list?
This was just an example program, so you can include direct shoulder training in your own routine following the same principles 👍
This gigachad of a person apart from explaining very complex concepts, also replies to most comments and gives more advice. Thank you man, love your videos
No problem, glad to hear the content is helpful 👍
Thank you for this video, so helpful! Say you complete a 4 week block, would you do a week of de-loads and then do another 4 week block? Or is the de-load considered to be the first week of the new block?
Deload would be the first week of the new mesocycle 👍
@@FlowHighPerformance1 great, thank you!
For cable pushdown, do we use isolated elbow rotating one or the moving one ? And for the cable pull down, is it the one you sit on the machine and pull the lat down toward your chest or the one you pull with your straight arms in front of you? 🤔
Thank you
Either will work. This is just an example program, you should select your favourite movements for each muscle group 👍
Very well detailed and crystal clear, great work guys 👏🏼
cheers 👍
insane video
This is excellent thank you!
I am just doing the same thing, what are your thoughts on alternating between
Day 1 Bench Press & Incline DB Press
Day 3: Incline Bench & Flat DB Press
To mix it up a little.
Yes, I think that is a good idea 👍
@@FlowHighPerformance1 thanks for the quick response!
No problem 👍
Best!!!
Thank you sir
No problem 👍
14:05 after finishing another set of 4 blocks with DB bench press, would you then implement bench press back into the program? And how would you do that without dealing with the issues experienced in the first block 4 doing bench press, where the reps are not optimal for hypertrophy. Would you begin with the same low weight used during your first block 1 with bench press?
You could go back to BB bench press if you like, or you could implement a different variation altogether. We can achieve equal hypertrophy per set when training anywhere within the approximate 6-20 rep range 👍
Another great video!! My goal rep range for compounds for example is 8 to 10 and I'm increasing sets throughout the mesocycle). Say at the end of my meso I was hitting 8, 8, 8, 8 ...., would YOU increase the weight in the next meso or aim to hit the top end of the rep range first? Which do you think would likely hit a platue first?
@@FlowHighPerformance1 Thanks a lot. Keep up the awesome content!!!
Great video! Your explanation of hypertrophy programming was fantastic. I have a question: which muscles are considered small and which are considered large? Also, what category does the abdomen fall under? Thanks again for the awesome content!
And beside that. I have a question about shoulder training. Is it true that the shoulder is divided into three heads: anterior, posterior, and lateral? And if so, should I aim to train all three heads with 20-30 sets per week? For example 20 sets of side raises per week? Or should I treat it like 1 muscle.
1. I think my advice regarding small vs large muscle groups is less relevant than I think now. I would say that you should allocate more/less volume to each muscle based on preference - not based on which muscles are bigger vs smaller. Also, I would only count DIRECT sets - as opposed to INDIRECT sets. eg. only count curls for biceps - not back training.
2. yes, the shoulder is generally divided into three separate portions - front, middle & rear. However, there are probably many more regions to the delts than just three. I would train the delts with 10-20 DIRECT sets per week in total. And you can distribute this volume evenly between each portion 👍
@@FlowHighPerformance1 I really appreciate the fact that you're still actively engaging with viewers and providing helpful advice even after three years. Thank you so much for being so responsive and helpful!
No problem 👍
@@FlowHighPerformance1 In the leg press, you use muscles such as quads, hamstrings, glutes, and calves. Which of these muscles do we count for direct sets? You indicate that curls are counted as direct sets for the biceps. So, in the case of the bent-over barbell row, we do not count direct sets for the biceps but only for the back. Does this mean that with the leg press, we only count the sets for the quads?
Hi! I just finished watching this video and learnt a lot from it! I had one question - what exactly is Deload? What do you have to do? I tried to find a video on it from you, but couldn't find it. Any insight would be appreciated! Do we have to do this "Deload" every 4 weeks? Do we still train? Do we stop training? Thank You!
Deload is when you reduce training volume to dissipate fatigue. You don't need to deload, but it can be useful if you are highly fatigued. To implement a deload, the easiest way to to keep everything the same, and half your volume 👍
@@FlowHighPerformance1Thank You so much! That is useful information because I NEVER deloaded in like 1.5 years, and experienced an exercise burnout! For some reason I didn't have the concept of a delod!
@@FlowHighPerformance1How long should the deload period be for? 1 week? 2 weeks? And when we're coming back from the deload, what % of weight should we come back from? It should be a gradual increase again, or we jump from 50 to 60% the next week, and then 70% the next week or something like that?
Should 2 exercises for the same muscle group be performed one after the other, or separated by other exercises. For example should chest flys be performed right after bench press, or should these movements be spread out throughout the workout to let the pecs rest while performing other exercises in between?
Generally you would want to spread them out across a workout if possible to minimise residual fatigue 👍
thanks for the video. Is any method of progression superior to the other and is it possible to combine multiple methods? eg. increase both reps and rir?
Check out this video for an updated take on progressive overload czcams.com/video/DJ_Ttwl6z5g/video.html
Brad Schoenfeld on almost all these studies!
How important are Deload weeks? Right now I have an 8 week strength training period, then 4 weeks hypertrophy period, then I’ll do 4 weeks of explosive training. I’ve never had a deload week but if it’s important I could do 9 weeks strength with a deload In between etc, any help/advice is appreciated
Deloads simply help with fatigue management. Deloading every 4-6 weeks is a good idea as a safety precaution
Man you literally vanished all my confusion
Very well explained 👌
glad to hear it 👍
For the blocks when you say after 2-5 blocks you need to switch the exercise does that mean you can do a 3 block schedule? Also for the rep range if you start at 12-15 for the first block and get to 6-8 rep range by the last block can you do it backwards as well? Example block 1 6-8 reps and block 4 12-15 reps.
Yes, you can implement a 3-block schedule for an exercise.
Yes, you could also so this backward by increasing rep ranges 👍
So I was noticing the volume was substantially higher than anything I'd need to feel the muscle and get sore. At 4:20 you said you counted a bench press as a chest and tricep set. Does that mean you also count shoulder press as tricep ? Or lat pull downs as biceps, or squats are quads glutes and hams ?
1. You can & should tailor the volume to your own specific needs, this was just an example to demonstrate the principles.
2. In this video I counted compound lifts as volume for both the prime mover and accessory muscles, but I no longer like to calculate volume this way. I now prefer to only use direct sets. This video will explain this in more detail czcams.com/video/caPcbOzAy2s/video.html
@@FlowHighPerformance1 That makes more sense thank you for clarifying. Ill check out that video too !
So i should use different rep ranges between weeks while training to failure? and after 4 blocks should i restart the more reps less weight?
1. Here is a video about undulating rep ranges czcams.com/video/nllkZnvFbRc/video.html
2. After 4 blocks, you can probably INCREASE weight heavier than your first started with 👍
so i just finished watching this, and I'm still pretty new to working out, I was just wondering since I'm trying to hit back twice a week if I could do 2 exercises on one day, then a different two the next back day?
Yes, this is a great way to hit the back from different angles 👍
@@FlowHighPerformance1 amazing thanks so much!
Hi can anyone please explain what a cable push down and cable pull down are? I gather push downs are for tricep and pulls downs for back, but how do those exercises look in action? Thanks!
Cable pushdown (for triceps) czcams.com/video/KqWAO0bi2PY/video.html
Cable pulldown (for back) czcams.com/video/Ph_xGA-HC-o/video.html
Good day I arrive late, 3 years later.... One question so when we count for example 20 indicative set / week for smaller muscles i.e. triceps shall we count as well in it when we do bench press ( as a compound movement ) ? or when we do barbell rows we count also a +1 series for biceps? etc .. ( squat is like +1 quad + 1 hamstring ) ? It makes sense the question ? Any case regards to everyone
In this video, accessory muscles were counted in sets of compound exercises (eg. bench press counts as a set for triceps). However, I would recommend counting DIRECT sets only. Check out this video for more info czcams.com/video/caPcbOzAy2s/video.html
I will it is a very interesting topic, I just training by feelings set to 15sets/week for all parts apart legs 20sets. But just turned 45, am still in good shape but body asks me for mercy. Probably I need to remove a bit of strenght and focus more on hyperthropy/metabolic. I will check the channel very good so far ! you proposing some digital tools to track and program ?
Where should I implement shoulder exercises in this routine and also which shoulder excerises do you recommend
This video should help czcams.com/video/OtJ1OBSELBk/video.html
So if you train a muscle group multiple times a week, you still hold the reps the same when it comes down to periodization?
On'y change reps or sets from week to week?
Not from day to day?
you can increase reps/load session-to-session if you are able to progress that fast 👍