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12:35
Calves Hypertrophy Training Fundamentals
STUDIES https://pubmed.ncbi.nlm.nih.gov/39995432/ https://pubmed.ncbi.nlm.nih.gov/32735428/ https://pubmed.ncbi.nlm.nih.gov/38156065/ TIMESTAMPS 00:00 Anatomy 00:55 Functions 01:39 Exercises 02:43 Setup & Technique 09:25 Programming Considerations VIDEOS USED https://www.youtube.com/watch?v=dhRz1Ns60Zg https://www.youtube.com/watch?v=48YhOZn5ISQ https://www.youtube.com/watch?v=8c4oI2hBZPQ https://www.youtube.com/watch?v=LnWEIjIls-M https://www.youtube.com/watch?v=L-fRHT5lvm4 https://www.youtube.com/watch?v=u8-wLlBxFE4 https://www.youtube.com/watch?v=HSGjUouQZCQ https://www.youtube.com/watch?v=GyWw_Q_aIbE 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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25:39
What Really Matters for Fat Loss (and What Doesn't)
STUDIES https://pubmed.ncbi.nlm.nih.gov/21494229/ https://pubmed.ncbi.nlm.nih.gov/34623696/ https://pubmed.ncbi.nlm.nih.gov/21659889/ https://pubmed.ncbi.nlm.nih.gov/18356845/ https://pubmed.ncbi.nlm.nih.gov/21060310/ https://pubmed.ncbi.nlm.nih.gov/26832439/ https://pubmed.ncbi.nlm.nih.gov/25614205/ https://journals.lww.com/nsca-scj/fulltext/9900/effect_of_dietary_protein_on_fat_free_mass_in.179.aspx https://pubmed.ncbi.nlm.nih.gov/36940624/ https://pubmed.ncbi.nlm.nih.gov/19943985/ https://pubmed.ncbi.nlm.nih.gov/35443107/ TIMESTAMPS 00:00 What is Fat Loss? 02:08 Things That Matter 12:28 Things That Matter Less 18:49 Things That Don't Matter Much 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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13:05
Triceps Hypertrophy Training Fundamentals
STUDIES https://pubmed.ncbi.nlm.nih.gov/37229415/ https://pubmed.ncbi.nlm.nih.gov/32149887/ https://pubmed.ncbi.nlm.nih.gov/35819335/ TIMESTAMPS 00:00 Anatomy 00:54 Functions 02:37 Exercises 04:05 Setup & Technique 08:19 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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28:50
Reduce Workout Time While Maintaining the Hypertrophic Stimulus
STUDIES https://pubmed.ncbi.nlm.nih.gov/25153744/ https://pubmed.ncbi.nlm.nih.gov/41343037/ https://sportrxiv.org/index.php/server/preprint/view/537 https://pubmed.ncbi.nlm.nih.gov/39205815/ https://www.researchgate.net/publication/354383839_Comparison_of_Hamstrings_and_Quadriceps_Femoris_Muscle_Thickness_Increment_between_Agonist-Antagonist_Paired_Set_and_Traditional_Set_Resistance_Training_in_Untrained_Healthy_Subjects https://sportrxiv.org/index.php/server/preprint/view/419 https://pubmed.ncbi.nlm.nih.gov/28532248/ https://pubmed.ncbi.nlm.nih.gov/41379528/ https://pubmed.ncbi.nlm.nih.gov/29312007/ TIMESTAMPS 00:00 Intro 00:39 Time Efficiency 02:04 Training Location 03:31 Warm Ups 05:52 Volume 08:16 Frequency 11:09 Rest Periods 15:59 Alternate Set Structures 23:29 Exercise Selection 27:47 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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22:16
Biceps Hypertrophy Training Fundamentals
STUDIES https://pubmed.ncbi.nlm.nih.gov/36976950/ https://pubmed.ncbi.nlm.nih.gov/30013836/ https://pubmed.ncbi.nlm.nih.gov/36810497/ https://pubmed.ncbi.nlm.nih.gov/40191387/ https://pubmed.ncbi.nlm.nih.gov/31268995/ https://pubmed.ncbi.nlm.nih.gov/26446291/ https://pubmed.ncbi.nlm.nih.gov/37559762/ https://pubmed.ncbi.nlm.nih.gov/39809454/ https://pubmed.ncbi.nlm.nih.gov/40082069/ https://pubmed.ncbi.nlm.nih.gov/32823490/ https://pubmed.ncbi.nlm.nih.gov/28532248/ TIMESTAMPS 00:00 Anatomy 01:11 Functions 03:11 Exercises 04:40 Setup & Technique 11:09 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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20:07
How Long Should You Rest Between Sets?
STUDIES https://pubmed.ncbi.nlm.nih.gov/37347940/ https://pubmed.ncbi.nlm.nih.gov/28933024/ https://pubmed.ncbi.nlm.nih.gov/26605807/ https://pubmed.ncbi.nlm.nih.gov/39205815/ https://pubmed.ncbi.nlm.nih.gov/35622106/ https://pubmed.ncbi.nlm.nih.gov/31824336/ https://pubmed.ncbi.nlm.nih.gov/28032435/ https://pubmed.ncbi.nlm.nih.gov/32826830/ TIMESTAMPS 00:00 Intro 00:21 Lifting Performance 02:16 Strength 04:22 Hypertrophy 10:59 Time-Efficiency & Training Density 13:42 Exercise Selection 15:12 Times vs Autoregulated Rest 17:24 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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20:04
Glutes Hypertrophy Training Fundamentals
STUDIES https://pubmed.ncbi.nlm.nih.gov/25540706/ https://pubmed.ncbi.nlm.nih.gov/31230110/ https://pubmed.ncbi.nlm.nih.gov/32551198/ https://pubmed.ncbi.nlm.nih.gov/40867012/ https://pubmed.ncbi.nlm.nih.gov/18545207/ https://pubmed.ncbi.nlm.nih.gov/30335717/ https://pubmed.ncbi.nlm.nih.gov/37877099/ VIDEOS USED https://www.youtube.com/watch?v=xrn0F99eYhk https://www.youtube.com/watch?v=tvIHDvTdYUc https://www.youtube.com/watch?v=Ndj700UnXBA https://www.youtube.com/watch?v=zApyFE4brJc https://www.youtube.com/watch?v=miOnXoBNbmU https://www.youtube.com/watch?v=7xqZQbBwdb0 https://www.youtube.com/watch?v=Nrtwtc9w5xU https://www.youtube.com/watch?v=YbivGhlhOn4 https://www.youtube.com/watch?v=l0_LYO5nvF4 TIMESTAMPS 00:00 Anatomy 01:10 Functions 02:27 Exercises 05:16 Setup & Technique 15:08 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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22:44
Fundamental Fitness Behaviours
STUDIES https://pubmed.ncbi.nlm.nih.gov/21494229/ https://pubmed.ncbi.nlm.nih.gov/28698222/ https://pubmed.ncbi.nlm.nih.gov/33300582/ https://pubmed.ncbi.nlm.nih.gov/26420598/ https://pubmed.ncbi.nlm.nih.gov/24963861/ https://pubmed.ncbi.nlm.nih.gov/38901742/ https://pubmed.ncbi.nlm.nih.gov/23249564/ https://pubmed.ncbi.nlm.nih.gov/21316442/ 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/38943165/ https://pubmed.ncbi.nlm.nih.gov/35926933/ TIMESTAMPS 00:00 Intro 00:25 Diet 12:09 Exercise 19:03 Specialisation 20:48 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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