top of page
EXERCISE LIBRARY
SPEED EXERCISES
SPEED EXERCISES
SPEED EXERCISES
SPEED EXERCISES
Speed Exercises
Speed Exercises
Speed Exercises
Speed Exercises
FLOW
HIGH PERFORMANCE
AUD (AU$)
HOME
PRODUCTS
E-BOOKS
TRAINING TEMPLATES
SERVICES
ONLINE COACHING
VIDEO CONSULTATION
COURSES
EXERCISE LIBRARY
CHEST EXERCISES
BACK EXERCISES
QUADRICEPS EXERCISES
HAMSTRINGS EXERCISES
GLUTE EXERCISES
SHOULDER EXERCISES
BICEPS EXERCISES
TRICEPS EXERCISES
CALF EXERCISES
ABDOMINAL EXERCISES
RECIPES
SOCIAL MEDIA
FACEBOOK
INSTAGRAM
YOUTUBE
CONTACT
More...
Use tab to navigate through the menu items.
ONLINE
COACHING
FIND OUT MORE
LATEST VIDEOS
Flow High Performance
Play Video
Play Video
23:05
Can Training Too Hard Inhibit Muscle Growth?
STUDIES https://pubmed.ncbi.nlm.nih.gov/38970765/ https://pubmed.ncbi.nlm.nih.gov/39995432/ https://pubmed.ncbi.nlm.nih.gov/41343037/ https://pubmed.ncbi.nlm.nih.gov/37796222/ https://pubmed.ncbi.nlm.nih.gov/31868813/ https://pubmed.ncbi.nlm.nih.gov/25739559/ https://pubmed.ncbi.nlm.nih.gov/30722654/ https://www.researchgate.net/publication/284179354_Efficacy_of_Daily_1RM_Training_in_Well-Trained_Powerlifters_and_Weightlifters_A_Case_Series https://www.deconstructnutrition.com/can-highly-trained-individuals-recover-from-4-hard-sets-per-muscle-group-in-24-hours/ https://pubmed.ncbi.nlm.nih.gov/25647658/ https://www.researchgate.net/publication/360808354_Delayed_onset_muscle_soreness_intensity_affects_muscular_performance https://pubmed.ncbi.nlm.nih.gov/28035017/ https://pubmed.ncbi.nlm.nih.gov/28502932/ https://pubmed.ncbi.nlm.nih.gov/38098573/ https://pubmed.ncbi.nlm.nih.gov/26758673/ TIMESTAMPS 00:00 Intro 00:28 Inverted-U Hypothesis 01:01 What is 'Hard' Training? 01:49 Intensity 03:40 Volume 08:26 Frequency & Recovery 14:15 Evidence for Overtraining? 17:13 Other Forms of Overtraining 21:02 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
Play Video
Play Video
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
Play Video
Play Video
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
Play Video
Play Video
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
Play Video
Play Video
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
Play Video
Play Video
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
Play Video
Play Video
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
Play Video
Play Video
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
bottom of page
