quick point almost everyone has been missing from the schoenfeld krieger barbados studies, james krieger said himself that the dose response found in the studies only ocurred when the rest between sets was 60 to 90 seconds as brad and colleagues chose that for the specific reason than the subjects were part of a military organization and needed condensed sessions. krieger said in an interview that the high volumes found in the low rest intervals match the 3 min rest sets of less than 15 sets a week in other studies in terms of hypertrophy. That means that if you want to do low rest you will need to compensate by doing more sets compared to someone who is doing 3 min rest sets and doing moderate volumes.
@FlowHighPerformance1
3 жыл бұрын
Yes that is definitely a valid point. We may not need as much volume if we allow longer rest periods, which therefore allow greater training quality 👍
@nishantsingh4334
3 жыл бұрын
High volume surely works best for hypertrophy according to those studies but one thing to notice they actually equated the volume in two days so even tho 32 sets per muscle groups show greater hypertrophy i don't think doing 32 sets in 1 day is even easy it sure gonna irritate the joints and person surely gonna fatigue in between 20-30 sets if every set is taken to failure. So frequency also has to be taken in consideration
@FlowHighPerformance1
3 жыл бұрын
Definitely. Most of these studies are only around 8 weeks long, so it is difficult to say if these results would be seen across multiple months of training 👍
@himeshsinghshishodiya
11 ай бұрын
Yep. I believe the intensity was kept not so high in every group so higher volumes could be done.
@kbflorida888
2 жыл бұрын
Thanks, Peter! I appreciate your videos. Please try to add to your library, you have a nice teaching style.
@FlowHighPerformance1
2 жыл бұрын
Thank you for the kind donation! I'm glad you find the content helpful, I will definitely continue to make informative videos 💪
@zerontyro
2 жыл бұрын
thanks a lot. this is my favorite channel now.
@FlowHighPerformance1
2 жыл бұрын
Glad to hear it 👍
@fit_kid4220
3 жыл бұрын
Perfect we need support this channel 👏👏
@FlowHighPerformance1
3 жыл бұрын
Glad you find the content useful 👍
@sebastianfigueroa8655
3 жыл бұрын
Like always, awesome info, thanks a lot dude!
@FlowHighPerformance1
3 жыл бұрын
No problem, glad it was helpful 👍
@rgfitness6425
Жыл бұрын
Excellent content 👍
@FlowHighPerformance1
Жыл бұрын
Glad to hear it 👍
@fackbadgoyim307
2 жыл бұрын
In volume landmarks how would that be... How many muscles could you place in the MAV? I would like to emphasize the three muscles of the triceps and the two of the biceps, how would the distribution of volume be? or can I place them in the MAV to the whole arm? Incredible contribution, thanks for these videos :)
@FlowHighPerformance1
2 жыл бұрын
I don't fully agree with the whole volume landmarks concept. Rather I think increasing volume will result in a faster rate of muscle growth, but I dont believe there is a true 'MAV' just diminishing returns. I think you will be limited more by time than recovery capacity. So for that reason, you can increase volume for biceps and triceps as much as you can practically handle 👍
@aminelhirech2788
Жыл бұрын
When doing 5 sets of a flat barbell bench press for example, am I doing 5 sets of chest and triceps, 2.5 sets of chest and triceps or just 5 sets of chest ? Why is that an how about other compound exercices ?
@FlowHighPerformance1
Жыл бұрын
This video should help kzitem.info/news/bejne/xJeGyZaFs3OqZag
@AliJaw2d94
Жыл бұрын
I think doing 20 or more sets per muscle per body part is so much volume especially for amaller muscles like Biceps and Triceps and traps for consideration that they also work with the big compound movements and my idea is any tmore than 16 sets maximum is just junk volume Great job bro keep going ✊🏻🤍
@FlowHighPerformance1
Жыл бұрын
There does seem to be diminishing return with higher training volumes. And where these diminishing returns begin to be not worth the time, is probably different between lifters. So I wouldn't say that more than 16 sets is 'junk volume', but it is just less ADDITIONALLY effective 👍
@ThisWorldisCorrupt00
3 жыл бұрын
Should I continue to add sets week by week even when on a caloric deficit? Currently I perform around 11 sets per major muscle group. I imagine the MRV will be less on a cut?
@FlowHighPerformance1
3 жыл бұрын
I would try to maintain the same volume. If you feel overly fatigued, then drop volume 👍
@its_james_fitness
3 жыл бұрын
From what I've seen, coaches say that more volume in a cut isn't recommended because you can't recover. It also invites overuse injuries because the tendons can't recover
@FlowHighPerformance1
3 жыл бұрын
Yes, that is likely if you diet to very low body fat levels. Either way, always adjust based on how you are feeling 👍
@bagdatkusayin
2 жыл бұрын
Do exercises that train multiple muscles count for all muscle groups that are engaged? For example squats train both quads and glutes
@FlowHighPerformance1
2 жыл бұрын
Sometime yes, sometimes no. For most exercises, I usually only count the primary muscle being targeted (eg. rows for back, not biceps) but in some cases multiple muscles get a similar stimulus (eg. squats for quads & glutes). Check out this video for more detail kzitem.info/news/bejne/xJeGyZaFs3OqZag
@bagdatkusayin
2 жыл бұрын
@@FlowHighPerformance1 man, that's amazing! This channel is such a gem and so underrated. It seems like you have a science backed up video on anything! And you also answer every comment whaat🥴 Keep it up, please. Your work is invaluable
@FlowHighPerformance1
2 жыл бұрын
Cheers, will do 👍
@fit_kid4220
3 жыл бұрын
Good information bro 👏👏
@FlowHighPerformance1
3 жыл бұрын
Cheers 👍
@rorymahon8586
3 жыл бұрын
Great video!
@FlowHighPerformance1
3 жыл бұрын
Cheers 👍
@foxdogs1st
3 жыл бұрын
They never really equate Intensity in these studies. Yes, more volume is great especially with less intensity ? But, what about the high intensity lifters 🏋️♂️ ? Most of these studies are designed to support a already perceived outcome in my opinion.
@FlowHighPerformance1
3 жыл бұрын
How do you define intensity? These study almost always take each set to failure 👍
@foxdogs1st
3 жыл бұрын
@@FlowHighPerformance1 how do we know this ?
@FlowHighPerformance1
3 жыл бұрын
@@foxdogs1st it is explained in the study
@hulkblue9244
3 жыл бұрын
from middle east (kuwait) best video i ever seen and make it easy to understand thanks alot , i hope to do hypertrophy online courses to get more information and thanks to share these information for free 👍🏼
@FlowHighPerformance1
3 жыл бұрын
No problem, may create an online course in the future at some point 👍
@fitintheblank
2 жыл бұрын
Thanks
@oscarsanchezgiller
2 жыл бұрын
Nice vid man
@FlowHighPerformance1
2 жыл бұрын
Cheers 👍
@cherubino95
2 жыл бұрын
So, do small muscles need the same amount of volume, compared to the larger muscles, to grow?
@FlowHighPerformance1
2 жыл бұрын
Currently, there is no evidence suggesting that certain muscles need more volume that others. Rather, allocate more volume to your lagging muscles, and less volume to your stronger muscles 👍
@cherubino95
2 жыл бұрын
@@FlowHighPerformance1 ty bro
@cherubino95
2 жыл бұрын
@@FlowHighPerformance1 another question: do i have to think about each part of the muscle as a muscle or do i have to think a muscle as a part of more muscles? For example, if i want to do 16 set every week to my deltoid to grow it, should i do 16 set for the front deltoid, 16 set for the middle deltoid and 16 set for the rear deltoid, or should i count every exercise for the deltoid as an exercise for all the deltoid (maybe more focused on a certain part, but still using the other parts)
@FlowHighPerformance1
2 жыл бұрын
Good question. For delts, I would consider each individual head. However, for all other muscles, you can consider them as just one muscle 👍
@ramahsakul6850
2 жыл бұрын
Won't total volume also be influenced by the amount of weight chosen?
@FlowHighPerformance1
2 жыл бұрын
That would influence 'volume load' or 'tonnage' which is different to 'volume' in the context of hypertrophy training. For hypertrophy training it is best to just count the total number of sets / muscle / week, since a set of 8 is essentially equivalent in terms of hypertrophic stimulus to a set of 15 for example 👍
@ramahsakul6850
2 жыл бұрын
@@FlowHighPerformance1 Thankyou - so then what is the relationship between load and gains. Is 8 to failure essentially the same as 15 to failure?
@FlowHighPerformance1
2 жыл бұрын
Good question. There isn't much relationship there. Rather, the total number of sets taken close to failure is much more accurate than 'volume load' 👍
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