FLOW HIGH PERFORMANCE

STUDIES & REFERENCES https://pubmed.ncbi.nlm.nih.gov/32699048/ https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/protein https://dietitiansaustralia.org.au/health-advice/protein https://pubmed.ncbi.nlm.nih.gov/28698222/ https://pubmed.ncbi.nlm.nih.gov/33300582/ TIMESTAMPS 00:00 Intro 00:17 Why Minimum Protein? 03:09 Minimum for Health 04:36 Minimum for Muscle Growth 06:37 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

STUDIES https://pubmed.ncbi.nlm.nih.gov/28532248/ https://pubmed.ncbi.nlm.nih.gov/35516415/ https://sportrxiv.org/index.php/server/preprint/view/419 https://pubmed.ncbi.nlm.nih.gov/39205815/ https://pubmed.ncbi.nlm.nih.gov/23679146/ https://pubmed.ncbi.nlm.nih.gov/28548340/ https://pubmed.ncbi.nlm.nih.gov/12094125/ https://pubmed.ncbi.nlm.nih.gov/28770669/ VIDEO CREDITS https://www.youtube.com/watch?v=Z4aukD9yW3I TIMESTAMPS 00:00 Intro 00:08 Underrated Variables 07:18 Overrated Variables 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

STUDIES https://sportrxiv.org/index.php/server/preprint/view/460 https://pubmed.ncbi.nlm.nih.gov/26605807/ https://pubmed.ncbi.nlm.nih.gov/33433148/ https://pubmed.ncbi.nlm.nih.gov/39205815/ https://pubmed.ncbi.nlm.nih.gov/31824336/ https://pubmed.ncbi.nlm.nih.gov/28532248/ https://pubmed.ncbi.nlm.nih.gov/38970765/ 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 TIMESTAMPS 00:00 Intro 00:16 Training Quantity 01:31 Training Quality 12:19 Quality vs Quantity 13:10 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

HOW TO TRAIN EACH MUSCLE GROUP https://www.youtube.com/playlist?list=PLshkNGRYLVSaXeeDu6XLBKpYFtOO2K-CX VIDEO CREDITS https://www.youtube.com/watch?v=hjtIpga9cTM https://www.youtube.com/watch?v=Z4aukD9yW3I TIMESTAMPS 00:00 Intro 00:19 Training Goals 01:37 Setting Up a Training Program 08:57 Lifting in the Gym 15:33 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

STUDIES https://pubmed.ncbi.nlm.nih.gov/38970765/ https://pubmed.ncbi.nlm.nih.gov/33433148/ https://pubmed.ncbi.nlm.nih.gov/27928218/ https://pubmed.ncbi.nlm.nih.gov/29564973/ https://sportrxiv.org/index.php/server/preprint/view/460 https://pubmed.ncbi.nlm.nih.gov/39205815/ https://pubmed.ncbi.nlm.nih.gov/33300582/ https://pubmed.ncbi.nlm.nih.gov/28698222/ https://pubmed.ncbi.nlm.nih.gov/28548340/ TIMESTAMPS 00:00 What is Muscle Growth? 00:45 Resistance Training 08:31 Nutrition 12:40 Summary ONLINE COACHING, CUSTOM PROGRAMS & 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

HOW TO INDIVIDUALISE PROTEIN INTAKE FOR MUSCLE GROWTH https://youtu.be/t_UQz2pTpQc STUDIES https://pubmed.ncbi.nlm.nih.gov/33564844/ https://pubmed.ncbi.nlm.nih.gov/33300582/ https://pubmed.ncbi.nlm.nih.gov/28698222/ https://pubmed.ncbi.nlm.nih.gov/26132746/ https://pubmed.ncbi.nlm.nih.gov/38846541/ https://pubmed.ncbi.nlm.nih.gov/31268131/ https://pubmed.ncbi.nlm.nih.gov/26224750/ https://pubmed.ncbi.nlm.nih.gov/33599941/ TIMESTAMPS 00:00 Intro 00:19 The Role of Protein 01:35 Quantifying Protein Intake 02:46 Total Daily Intake 04:57 Protein Frequency 06:47 Protein Timing 08:11 Protein Distribution 09:55 Protein Quality 12:15 Protein Supplementation 13:43 Practical Recommendations ONLINE COACHING, CUSTOM PROGRAMS & 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

STUDIES https://pubmed.ncbi.nlm.nih.gov/25853914/ https://pubmed.ncbi.nlm.nih.gov/33564844/ https://pubmed.ncbi.nlm.nih.gov/35599175/ https://pubmed.ncbi.nlm.nih.gov/10904038/ https://pubmed.ncbi.nlm.nih.gov/29405780/ https://pubmed.ncbi.nlm.nih.gov/28698222/ https://pubmed.ncbi.nlm.nih.gov/18580415/ https://pubmed.ncbi.nlm.nih.gov/35953241/ https://pubmed.ncbi.nlm.nih.gov/37555441/ https://pubmed.ncbi.nlm.nih.gov/26832439/ https://pubmed.ncbi.nlm.nih.gov/21494229/ VIDEO CREDITS https://www.youtube.com/watch?v=4rbi49yl9DU TIMESTAMPS 00:00 Intro 00:21 Resistance Training 05:21 Diet 11:35 Cardio 17:07 Practical Recommendations ONLINE COACHING, CUSTOM PROGRAMS & 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

STUDIES https://pubmed.ncbi.nlm.nih.gov/38418370/ https://pubmed.ncbi.nlm.nih.gov/22328004/ https://pubmed.ncbi.nlm.nih.gov/30946270/ 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/35536450/ https://pubmed.ncbi.nlm.nih.gov/38240811/ https://pubmed.ncbi.nlm.nih.gov/33009197/ https://pubmed.ncbi.nlm.nih.gov/37015016/ VIDEO CREDITS https://www.youtube.com/watch?v=_XA8S5_uoSM https://www.youtube.com/watch?v=h5e0pV-uGmg TIMESTAMPS 00:00 Intro 00:32 Muscle Actions 01:30 Concentric Tempo 04:39 Eccentric Tempo 08:14 Pauses? 12:22 Stretch-Shortening Cycle 14:04 Practical Recommendations ONLINE COACHING, CUSTOM PROGRAMS & 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