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15:45
Back Hypertrophy Training Fundamentals
STUDIES https://pubmed.ncbi.nlm.nih.gov/15228624/ https://pubmed.ncbi.nlm.nih.gov/24662157/ https://journal.iusca.org/index.php/Journal/article/view/190 https://journal.iusca.org/index.php/Journal/article/view/182 https://pubmed.ncbi.nlm.nih.gov/21877146/ VIDEOS USED https://www.youtube.com/watch?v=Uc9oURH6nHU https://www.youtube.com/watch?v=rAZ7fAxMKC0 https://www.youtube.com/watch?v=qz3p4IQNzvg https://www.youtube.com/watch?v=S_nfXtk032Y https://www.youtube.com/watch?v=jLxPkV3bzqQ https://www.youtube.com/watch?v=sNXAlC6okSQ https://www.youtube.com/watch?v=0P0FqrqM-t4 https://www.youtube.com/watch?v=GsKWkI0qjKU https://www.youtube.com/watch?v=miOnXoBNbmU https://www.youtube.com/watch?v=7xqZQbBwdb0 TIMESTAMPS 00:00 Anatomy 02:25 Functions 03:26 Exercises 05:15 Setup & Technique 13:29 Programming Considerations ONLINE COACHING & CONSULTING https://www.flowhighperformance.com/services BOOKS & TRAINING TEMPLATES https://www.flowhighperformance.com/products COURSES https://www.flowhighperformance.com/courses MEAL PREP RECIPES https://www.flowhighperformance.com/recipes SOCIAL MEDIA Facebook - http://www.facebook.com/flowhighperformance Instagram - http://www.instagram.com/flow.high.performance
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13:53
Training to Failure Equalizes Other Variables
STUDIES https://pubmed.ncbi.nlm.nih.gov/38970765/ https://pubmed.ncbi.nlm.nih.gov/25853914/ https://pubmed.ncbi.nlm.nih.gov/27928218/ https://pubmed.ncbi.nlm.nih.gov/29564973/ https://pubmed.ncbi.nlm.nih.gov/35309524/ https://pubmed.ncbi.nlm.nih.gov/39850448/ https://pubmed.ncbi.nlm.nih.gov/39205815/ https://pubmed.ncbi.nlm.nih.gov/28532248/ https://pubmed.ncbi.nlm.nih.gov/31824336/ TIMESTAMPS 00:00 Proximity to Failure 01:56 Reps & Load 04:37 Progressive Overload 07:42 Tempo 09:34 Acute Fatigue 12:06 Practical Recommendations ONLINE COACHING & CONSULTING https://www.flowhighperformance.com/services BOOKS & TRAINING TEMPLATES https://www.flowhighperformance.com/products COURSES https://www.flowhighperformance.com/courses MEAL PREP RECIPES https://www.flowhighperformance.com/recipes SOCIAL MEDIA Facebook - http://www.facebook.com/flowhighperformance Instagram - http://www.instagram.com/flow.high.performance
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16:45
Quadriceps Hypertrophy Training Fundamentals
STUDIES https://pubmed.ncbi.nlm.nih.gov/37461495/ https://pubmed.ncbi.nlm.nih.gov/34743671/ https://pubmed.ncbi.nlm.nih.gov/31230110/ https://www.tandfonline.com/doi/full/10.1080/02640414.2025.2481534 https://pubmed.ncbi.nlm.nih.gov/40366729/ https://pubmed.ncbi.nlm.nih.gov/39699974/ https://pubmed.ncbi.nlm.nih.gov/31824336/ VIDEOS USED https://www.youtube.com/watch?v=w6YYhndslN0 https://www.youtube.com/watch?v=cj0nRe---Z8 https://www.youtube.com/watch?v=QdY78tvKlxA https://www.youtube.com/watch?v=mDQplpHoucA https://www.youtube.com/watch?v=fFrlExQSPt0 https://www.youtube.com/watch?v=SxvajjYaBV8 TIMESTAMPS 00:00 Anatomy 1:50 Functions 03:19 Exercises 06:17 Setup & Technique 13:42 Programming Considerations ONLINE COACHING & CONSULTING https://www.flowhighperformance.com/services BOOKS & TRAINING TEMPLATES https://www.flowhighperformance.com/products COURSES https://www.flowhighperformance.com/courses MEAL PREP RECIPES https://www.flowhighperformance.com/recipes SOCIAL MEDIA Facebook - http://www.facebook.com/flowhighperformance Instagram - http://www.instagram.com/flow.high.performance
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19:35
How Does Muscle Length Impact Hypertrophy?
STUDIES https://pubmed.ncbi.nlm.nih.gov/31230110/ https://pubmed.ncbi.nlm.nih.gov/40366729/ https://pubmed.ncbi.nlm.nih.gov/37015016/ https://pubmed.ncbi.nlm.nih.gov/39959841/ https://pubmed.ncbi.nlm.nih.gov/39995432/ https://pubmed.ncbi.nlm.nih.gov/33009197/ https://pubmed.ncbi.nlm.nih.gov/35819335/ https://pubmed.ncbi.nlm.nih.gov/38156065/ https://pubmed.ncbi.nlm.nih.gov/32823490/ https://sportrxiv.org/index.php/server/preprint/view/487 https://pubmed.ncbi.nlm.nih.gov/34743671/ https://pubmed.ncbi.nlm.nih.gov/37877099/ https://pubmed.ncbi.nlm.nih.gov/39809454/ VIDEO CREDITS https://www.youtube.com/watch?v=zNYJ3_6Fejs TIMESTAMPS 00:00 Intro 00:21 What is Muscle Length? 03:44 Muscle Length & Hypertrophy 12:04 Muscle Length vs Other Factors 14:47 Potential Downsides 17:59 Practical Recommendations ONLINE COACHING & CONSULTING https://www.flowhighperformance.com/services BOOKS & TRAINING TEMPLATES https://www.flowhighperformance.com/products COURSES https://www.flowhighperformance.com/courses MEAL PREP RECIPES https://www.flowhighperformance.com/recipes SOCIAL MEDIA Facebook - http://www.facebook.com/flowhighperformance Instagram - http://www.instagram.com/flow.high.performance
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10:03
Chest Hypertrophy Training Fundamentals
STUDIES https://pubmed.ncbi.nlm.nih.gov/31061824/ https://pubmed.ncbi.nlm.nih.gov/33049982/ https://pubmed.ncbi.nlm.nih.gov/32922646/ https://pubmed.ncbi.nlm.nih.gov/37229415/ https://pubmed.ncbi.nlm.nih.gov/32149887/ VIDEOS USED https://www.youtube.com/watch?v=rAZ7fAxMKC0 https://www.youtube.com/watch?v=qz3p4IQNzvg https://www.youtube.com/watch?v=NLPc6gzUcyo https://www.youtube.com/watch?v=5z9Gh34yC_A TIMESTAMPS 00:00 Anatomy 01:44 Functions 02:41 Exercises 03:39 Setup & Technique 08:06 Programming Considerations ONLINE COACHING & CONSULTING https://www.flowhighperformance.com/services BOOKS & TRAINING TEMPLATES https://www.flowhighperformance.com/products COURSES https://www.flowhighperformance.com/courses MEAL PREP RECIPES https://www.flowhighperformance.com/recipes SOCIAL MEDIA Facebook - http://www.facebook.com/flowhighperformance Instagram - http://www.instagram.com/flow.high.performance
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15:49
How Much Does Technique Matter?
STUDIES & RFERENCES https://www.powerlifting.sport/fileadmin/ipf/data/rules/technical-rules/english/IPF_Technical_Rules_Book_2024_24_Jan.pdf https://journal.iusca.org/index.php/Journal/article/view/182 https://pubmed.ncbi.nlm.nih.gov/40366729/ https://pubmed.ncbi.nlm.nih.gov/39995432/ https://www.researchgate.net/publication/305676699_Resistance_training_with_slow_speed_of_movement_is_better_for_hypertrophy_and_muscle_strength_gains_than_fast_speed_of_movement https://pubmed.ncbi.nlm.nih.gov/35309524/ https://pubmed.ncbi.nlm.nih.gov/39850448/ https://pubmed.ncbi.nlm.nih.gov/40191387/ https://pubmed.ncbi.nlm.nih.gov/32735428/ https://pubmed.ncbi.nlm.nih.gov/31230110/ VIDEO CREDITS https://www.youtube.com/watch?v=r45xLlH7r_M https://www.youtube.com/watch?v=0GyGajjDYiI https://www.youtube.com/watch?v=JWPOo8rlWSY https://www.youtube.com/watch?v=1po0jwv018Y https://www.youtube.com/watch?v=99nu3TywFdQ https://www.youtube.com/watch?v=Lip7oIXCZBE https://www.youtube.com/watch?v=M0Z-HtAVr1g https://www.youtube.com/watch?v=mDQplpHoucA https://www.youtube.com/watch?v=Uyu2mpYFXF8 https://www.youtube.com/watch?v=biymQeJelZw TIMESTAMPS 00:00 Strength 02:10 Hypertrophy 12:12 Fatigue 14:23 Practical Recommendations ONLINE COACHING & CONSULTING https://www.flowhighperformance.com/services BOOKS & TRAINING TEMPLATES https://www.flowhighperformance.com/products COURSES https://www.flowhighperformance.com/courses MEAL PREP RECIPES https://www.flowhighperformance.com/recipes SOCIAL MEDIA Facebook - http://www.facebook.com/flowhighperformance Instagram - http://www.instagram.com/flow.high.performance
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15:57
How do we Burn Calories? (It's Complicated)
STUDIES https://pubmed.ncbi.nlm.nih.gov/33011890/ https://pubmed.ncbi.nlm.nih.gov/31322323/ https://pubmed.ncbi.nlm.nih.gov/12144197/ https://pubmed.ncbi.nlm.nih.gov/26832439/ https://pubmed.ncbi.nlm.nih.gov/34453886/ https://pubmed.ncbi.nlm.nih.gov/27460711/ https://pubmed.ncbi.nlm.nih.gov/7632212/ https://pubmed.ncbi.nlm.nih.gov/21292847/ https://pubmed.ncbi.nlm.nih.gov/23666976/ https://pubmed.ncbi.nlm.nih.gov/26399868/ TIMESTAMPS 00:00 Intro 00:23 Energy Balance 01:08 Components of Energy Expenditure 05:55 Moderating Factors 11:51 How to Know Your Expenditure? 14:08 Summary ONLINE COACHING & CONSULTING https://www.flowhighperformance.com/services BOOKS & TRAINING TEMPLATES https://www.flowhighperformance.com/products COURSES https://www.flowhighperformance.com/courses MEAL PREP RECIPES https://www.flowhighperformance.com/recipes SOCIAL MEDIA Facebook - http://www.facebook.com/flowhighperformance Instagram - http://www.instagram.com/flow.high.performance
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13:04
Progressive Overload vs Progressive Stimulus
VIDEOS USED https://www.youtube.com/watch?v=Z4aukD9yW3I https://www.youtube.com/watch?v=hjtIpga9cTM STUDIES https://pubmed.ncbi.nlm.nih.gov/40191387/ https://pubmed.ncbi.nlm.nih.gov/37347940/ https://pubmed.ncbi.nlm.nih.gov/28532248/ https://journal.iusca.org/index.php/Journal/article/view/182 TIMESTAMPS 00:00 Intro 00:21 What is Progressive Overload? 02:12 Progression vs Overload 07:13 Issues With Overload 09:17 Overload vs Stimulus 11:45 Summary ONLINE COACHING & CONSULTING https://www.flowhighperformance.com/services BOOKS & TRAINING TEMPLATES https://www.flowhighperformance.com/products COURSES https://www.flowhighperformance.com/courses MEAL PREP RECIPES https://www.flowhighperformance.com/recipes SOCIAL MEDIA Facebook - http://www.facebook.com/flowhighperformance Instagram - http://www.instagram.com/flow.high.performance
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