I love how your channel simply presents data in a compact, well structured and scientifically based way. No bullshit, just education.
@FlowHighPerformance1
Жыл бұрын
That's the goal 👍
@RatFace_MonkeyEar_FishEye
Жыл бұрын
This ☝🏻
@HerculesFit
Жыл бұрын
Great video! Makes sense that the best approach to maximize results is doing both isolation and compound lifts 💪
@FlowHighPerformance1
Жыл бұрын
Exactly right 💪
@CodeF416
Жыл бұрын
I was looking for Peformance Fatigue graph and found your video on Optimizing Athletic Performance which you made 5 years ago. Thank you so much for making that sir and I see you so much high quality content. Plz keep up this great work and never let this awesome channel die sir😄👍.
@FlowHighPerformance1
Жыл бұрын
Glad you enjoy the content, will do 👍
@mtrout3394
Жыл бұрын
It's similar to my argument when people say I shouldn't deadlift with straps. I am trying to target hamstrings, glutes, quads, core and back. All much, much larger and stronger than my wrist...... Thanks for another excellent video
@FlowHighPerformance1
Жыл бұрын
Yes, you always want the target muscle to limit performance of each set 👍
@itsb1678
Жыл бұрын
bro your channel is perfect. I cant describe how beautiful it is. this is EXACTLY what ive been looking for .
@FlowHighPerformance1
Жыл бұрын
Glad to hear it 👍
@kobus6136
9 ай бұрын
Your muscles don't know and don't care what exercises you are doing, but your hormones do know and they do care and they stimulate muscle growth depending on what type of exercise you are doing....
@smartfitwien7439
Жыл бұрын
genius as always. i think here its very important how advanced the lifters are. beginners pull with biceps, acdanced mostly from traps or lats. so advanced lifters can hit the target muscle better, also in comp lifts. also i think, the full body fatigue and cns fatigue is much higher with comp lifts. so i dont use too much of them
@FlowHighPerformance1
Жыл бұрын
Well said 👏
@Yeargdribble
Жыл бұрын
Another fantastic and nuanced video.
@FlowHighPerformance1
Жыл бұрын
Cheers 👍
@babybeel8787
Жыл бұрын
Always top quality content, thanks !
@FlowHighPerformance1
Жыл бұрын
No problem 👍
@falcomaster1218
Жыл бұрын
It is as simple as this: compound lifts (Do them at the start of your routine, aim for lower rep range to generate mechanical tension and be energy efficient) (isolation lifts do them at the end of your routine and aim for higher rep ranges to generate metabolic stress and also be energy efficient) you need both mechanical tension and metabolic stress to maximize hypertrophy 👍
@FlowHighPerformance1
Жыл бұрын
This is a good practical recommendation 👍
@jimfort1766
Жыл бұрын
What rep range would you suggest for like biceps and triceps?
@falcomaster1218
Жыл бұрын
@@jimfort1766 most biceps and triceps exercises are isolation so my recomendation is to train them in the high rep range (15-30 repetitions). As long as you progressive overload between training sessions (assuming your technique, positioning, and tempo) are standarized then you will most likely be gaining muscle. I suggest first progressing in reps and then adding weight, e.g. use the same weight in an exercise and aim for 15 reps in all your working sets, then the next session aim for 16 reps, then the next session 17 reps. THEN the next training session add weight but now get back to 15 reps and repeat the same process over and over again. 👍
@jimfort1766
Жыл бұрын
Thank you I’m slowly learning
@justinsymanietz3875
6 ай бұрын
No.
@ericreed2064
Жыл бұрын
I fell into the trap of only doing compound movements and now my lateral delts and right tricep is not on par with my front delts and chest. I am now paying more attention to the previously mentioned muscles including my biceps, rear delts, rhomboids, and hamstrings
@FlowHighPerformance1
Жыл бұрын
I have had a similar experience 👍
@reconteam91
Жыл бұрын
I know all about compounds vs isolation exercises. *watches it anyway and learns something new. Thanks mate! Oh I clicked on your link to the Single-Joint Exercise Results in Higher Hypertrophy of Elbow Flexors Than Multijoint Exercise study and it doesn't show the bar graph about what exercises activate which muscles the most. It just shows the Abstract. I was curious about the bar graph in which 2-3 exercises work the front and side delts the most.
@FlowHighPerformance1
Жыл бұрын
No problem, glad you learned something new! 👍
@SubhanMahmood1
Жыл бұрын
Hi mate loving the content on this channel, I was just wondering when doing a periodisation training plan for 3 week blocks would it be a Deload week followed by heavy lifting session then a another deload week.
@FlowHighPerformance1
Жыл бұрын
This video should help you kzitem.info/news/bejne/1oOczqt3nnqgoHY
@NlXL5
2 күн бұрын
Compound lifts are more time consuming. Cause we have to rest more since it's more fatiguing
@krecibros265
Жыл бұрын
Amazing, as always!
@FlowHighPerformance1
Жыл бұрын
Cheers 👍
@deadliftalot
Жыл бұрын
Top quality content 💪
@FlowHighPerformance1
Жыл бұрын
glad to hear it 👍
@jimblack8104
Жыл бұрын
I only do compounds minus the hamstring machine once a week
@bultvidxxxix9973
Жыл бұрын
Just to clarify: Barbell curls in the power rack with body English to move more weight counts as compound lift, right?
@FlowHighPerformance1
Жыл бұрын
Exactly right 😂
@Miller2h41
Жыл бұрын
This is like HIIT (High Intensity Interval Training) vs LISS (Low Intesity Steady State).
@FlowHighPerformance1
Жыл бұрын
Similar, but not exactly the same 🤔
@Flo-p1n
7 ай бұрын
how about the concept of raw stimulus magnitude from mike israetel is talking about? he sometimes mentions that compound movements would mostly have a higher RSM than isolation exercises. so e.g. a set of squats would most likely produce a higer stimulus for the quads than a set of leg extensions could produce. how does that apply here?
@FlowHighPerformance1
7 ай бұрын
It is definitely valid. You just need to factor in the stimulus vs fatigue cost of the exercise. If you choose squats over leg extension, you might not be able to perform as much volume, it might make training sessions less time-efficient, and it might compromise subsequent exercises in the training sessions. That being said, it will likely produce a great hypertrophy stimulus 💪
@h.l.4798
Жыл бұрын
nice vid
@FlowHighPerformance1
Жыл бұрын
cheers 👍
@FWS_Sinister
Жыл бұрын
11:40 Working both quads and glutes in a squat is great for efficiency, but if time weren't a concern, would isolating each muscle through leg extensions for quads and hip extensions for glutes yield greater benefits than regular squats?
@FlowHighPerformance1
Жыл бұрын
Probably a combination of both isolated and compound lifts will usually yield the best results for most muscle groups 👍
@FWS_Sinister
Жыл бұрын
@@FlowHighPerformance1 but if I’m going for hypertrophy, wouldn’t each muscle fatigue more with isolation?
@aodoemela
Жыл бұрын
See I thought the hip thrust was a compound movement. Most people refer to it as one and your knees are extending in the hip thrust so it has to be multi-joint. But the study you included has Hip Thrusts as single-joint. It does "isolate", or rather emphasise the glutes but surely its still compound going by this definition.
@FlowHighPerformance1
Жыл бұрын
Yes, I would technically define hip thrusts as a compound lift, although it primarily emphasises only one muscle group 👍
@demeroldemerolforgodheista9793
Жыл бұрын
Personally I also see it as a compound exercise. The primary muscle is the gluteus, but secondarily the hamstrings work. It has hip flexion and extension and knee flexion. And it's an exercise that fatigues me and where I can lift a lot of weight.
@aodoemela
Жыл бұрын
@@demeroldemerolforgodheista9793 To be honest I think that compound and isolation exercises should be separate terms from multi and single joint. Like an isolation exercises should be an exercises performed large emphasis on one muscle group with the intention of hypertrophy for that muscle group or where that muscle group is the limiting factor. Theres no point having different terms if they mean the exact same thing.
@pokinacha
Жыл бұрын
I was told many years ago that compound lifts that target larger muscle groups such as bench, squat and deads can increase Testosterone in men and can improve overall performance, strength and mass. Is this mostly bollocks?
@FlowHighPerformance1
Жыл бұрын
It is true to some extent. However, any changes to hormone levels within the normal physiological range don't really have any substantial effects on muscle growth 👍
@claesyoungberg1695
2 ай бұрын
Skip to the 12:00 mark for the BOTTOM LINE 🙂
@marouanelebcir467
Жыл бұрын
Can you make a video about isometric exercises for hypertrophy ,pleas?
@FlowHighPerformance1
Жыл бұрын
Isometric training probably isn't as effective as dynamic training for muscle growth 👍
@overtonpendulum2071
Жыл бұрын
"splash over - effect" Jason Blaha
@haduykhanh4152
Жыл бұрын
Hi FHP. Barbalho research are full of fake data, many of which are currently under review. Some are pulled down form many platform.
@FlowHighPerformance1
Жыл бұрын
I was aware that this group had some flawed data. However, I didn't realise all of their studies were flawed - I thought just the ones that had been retracted 🤔
@haduykhanh4152
Жыл бұрын
@@FlowHighPerformance1 the last time I check, they didn't provide any reasonable explanation for their data of any kind. I don't think Barbalho is a good source anyways.
@FlowHighPerformance1
Жыл бұрын
Thanks for notifying me of this. Will definitely remember this for future content 👍
@haduykhanh4152
Жыл бұрын
@@FlowHighPerformance1 glad that I can help. Love your contents !!!
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