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16:35
Should You Bulk, Cut or Maintain?
STUDIES & ARTICLES https://pubmed.ncbi.nlm.nih.gov/28871849/ https://pubmed.ncbi.nlm.nih.gov/28548340/ https://pubmed.ncbi.nlm.nih.gov/12094125/ https://pubmed.ncbi.nlm.nih.gov/33105363/ https://pubmed.ncbi.nlm.nih.gov/37218855/ https://pubmed.ncbi.nlm.nih.gov/29216446/ https://pubmed.ncbi.nlm.nih.gov/29405780/ https://www.strongerbyscience.com/p-ratios/ https://ourworldindata.org/obesity https://pubmed.ncbi.nlm.nih.gov/23638485/ TIMESTAMPS 00:00 Intro 00:16 Energy Balance 01:15 When to Cut? 02:57 When to Bulk? 08:59 When to Maintain? 10:57 P-Ratios 13:11 Environmental Influences 14:39 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
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20:56
Fatigue: Creator or Killer of Gains?
STUDIES https://pubmed.ncbi.nlm.nih.gov/38970765/ https://pubmed.ncbi.nlm.nih.gov/39205815/ https://pubmed.ncbi.nlm.nih.gov/28532248/ https://sportrxiv.org/index.php/server/preprint/view/460 https://sportrxiv.org/index.php/server/preprint/view/537 https://pubmed.ncbi.nlm.nih.gov/33433148/ https://pubmed.ncbi.nlm.nih.gov/31230110/ https://pubmed.ncbi.nlm.nih.gov/40191387/ https://pubmed.ncbi.nlm.nih.gov/32358310/ https://www.deconstructnutrition.com/can-highly-trained-individuals-recover-from-4-hard-sets-per-muscle-group-in-24-hours/ https://www.researchgate.net/publication/284179354_Efficacy_of_Daily_1RM_Training_in_Well-Trained_Powerlifters_and_Weightlifters_A_Case_Series https://pubmed.ncbi.nlm.nih.gov/25647658/ TIMESTAMPS 00:00 Intro 00:23 What is Fatigue? 02:02 Other Forms of Fatigue 03:59 Local vs Global Fatigue 05:37 Indicators of Fatigue 07:26 Fatigue & Hypertrophy 17:40 Fatigue Adaptability 19:25 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
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11:09
Optimal vs Time-Efficient Training
STUDIES https://sportrxiv.org/index.php/server/preprint/view/460 https://pubmed.ncbi.nlm.nih.gov/39205815/ https://pubmed.ncbi.nlm.nih.gov/28532248/ https://pubmed.ncbi.nlm.nih.gov/38970765/ TIMESTAMPS 00:00 Diminishing Returns 00:51 Time-Efficiency 01:54 Volume 02:53 Rest Periods 05:51 Exercise Selection 08:44 Proximity to Failure 09:51 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
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14:50
Every Benefit of Weight Training
STUDIES https://pubmed.ncbi.nlm.nih.gov/23019316/ https://pubmed.ncbi.nlm.nih.gov/30513859/ https://pubmed.ncbi.nlm.nih.gov/22968252/ https://pubmed.ncbi.nlm.nih.gov/21316442/ https://pubmed.ncbi.nlm.nih.gov/32358310/ https://pubmed.ncbi.nlm.nih.gov/25853914/ https://pubmed.ncbi.nlm.nih.gov/20706155/ https://pubmed.ncbi.nlm.nih.gov/21362056/ https://pubmed.ncbi.nlm.nih.gov/24149801/ https://pubmed.ncbi.nlm.nih.gov/30615666/ https://pubmed.ncbi.nlm.nih.gov/31086736/ https://pubmed.ncbi.nlm.nih.gov/36622555/ https://pubmed.ncbi.nlm.nih.gov/38943165/ https://pubmed.ncbi.nlm.nih.gov/38111085/ https://pubmed.ncbi.nlm.nih.gov/39439054/ https://pubmed.ncbi.nlm.nih.gov/36213286/ https://pubmed.ncbi.nlm.nih.gov/39165228/ https://pubmed.ncbi.nlm.nih.gov/30414822/ https://pubmed.ncbi.nlm.nih.gov/30808663/ https://pubmed.ncbi.nlm.nih.gov/29891614/ https://pubmed.ncbi.nlm.nih.gov/31183588/ VIDEOS USED https://www.youtube.com/watch?v=kuEmpSXXgvw https://www.youtube.com/watch?v=NfBGKhjedD8 https://www.youtube.com/watch?v=DSnuCiIr-2M https://www.youtube.com/watch?v=4JHpMH2vtTU https://www.youtube.com/watch?v=Q_eeAbRXnsU TIMESTAMPS 00:00 Intro 00:14 Body Composition 05:00 Strength & Performance 09:20 Flexibility 10:29 Health & Longevity 13:20 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
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16:51
Stretching: Is It Necessary?
STUDIES https://pubmed.ncbi.nlm.nih.gov/37962709/ https://pubmed.ncbi.nlm.nih.gov/35719229/ https://pubmed.ncbi.nlm.nih.gov/37301370/ https://pubmed.ncbi.nlm.nih.gov/34335307/ https://pubmed.ncbi.nlm.nih.gov/36622555/ https://pubmed.ncbi.nlm.nih.gov/38943165/ https://pubmed.ncbi.nlm.nih.gov/26642915/ https://pubmed.ncbi.nlm.nih.gov/29300214/ https://pubmed.ncbi.nlm.nih.gov/38240811/ https://pubmed.ncbi.nlm.nih.gov/36719536/ https://pubmed.ncbi.nlm.nih.gov/34025459/ https://pubmed.ncbi.nlm.nih.gov/37039750/ https://pubmed.ncbi.nlm.nih.gov/25933060/ https://pubmed.ncbi.nlm.nih.gov/19525241/ VIDEOS USED https://www.youtube.com/watch?v=PogASnNhKDY https://www.youtube.com/watch?v=JqJGdylSLc8 TIMESTAMPS 00:00 What is Stretching? 00:46 Stretching & Flexibility 03:26 Flexibility vs Mobility 07:51 Stretching & Performance 11:21 Stretching & Recovery 12:52 Stretching & Injury Risk 14:46 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
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20:41
How to Create a Hypertrophy Training Program
STUDIES https://sportrxiv.org/index.php/server/preprint/view/460 https://pubmed.ncbi.nlm.nih.gov/37535335/ https://pubmed.ncbi.nlm.nih.gov/33440446/ https://pubmed.ncbi.nlm.nih.gov/32149887/ https://pubmed.ncbi.nlm.nih.gov/38970765/ https://sportrxiv.org/index.php/server/preprint/view/414 https://pubmed.ncbi.nlm.nih.gov/33433148/ https://pubmed.ncbi.nlm.nih.gov/29564973/ https://pubmed.ncbi.nlm.nih.gov/27928218/ https://pubmed.ncbi.nlm.nih.gov/39205815/ TIMESTAMPS 00:00 Training Frequency 01:14 Training Split 03:41 Exercise Selection 07:16 Proximity to Failure 10:20 Reps & Load 13:35 Rest Periods 15:30 Sets 18:28 Progressive Overload 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
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09:24
What Body Fat Percentage Should You Aim For?
STUDIES https://pubmed.ncbi.nlm.nih.gov/35717418/ https://pubmed.ncbi.nlm.nih.gov/37695262/ https://pubmed.ncbi.nlm.nih.gov/33105363/ https://pubmed.ncbi.nlm.nih.gov/37218855/ https://pubmed.ncbi.nlm.nih.gov/22065844/ https://pubmed.ncbi.nlm.nih.gov/30239454/ https://pubmed.ncbi.nlm.nih.gov/10195655/ https://pubmed.ncbi.nlm.nih.gov/28277428/ TIMESTAMPS 00:00 Intro 00:17 Biological Sex 01:01 Health & Longevity 03:25 Aesthetics 06:27 Athletic Performance 08:26 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
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17:01
What Really Matters for Muscle Growth (and What Doesn't)
STUDIES https://pubmed.ncbi.nlm.nih.gov/15947721/ https://pubmed.ncbi.nlm.nih.gov/27358494/ https://pubmed.ncbi.nlm.nih.gov/33703945/ https://pubmed.ncbi.nlm.nih.gov/22984247/ https://pubmed.ncbi.nlm.nih.gov/23019316/ https://pubmed.ncbi.nlm.nih.gov/38970765/ https://sportrxiv.org/index.php/server/preprint/view/460 https://pubmed.ncbi.nlm.nih.gov/33300582/ https://pubmed.ncbi.nlm.nih.gov/28698222/ https://pubmed.ncbi.nlm.nih.gov/39205815/ TIMESTAMPS 00:00 Intro 00:24 Genetics 01:59 Primary Variables 07:53 Secondary Variables 15:28 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
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