FLOW HIGH PERFORMANCE

STUDIES https://pubmed.ncbi.nlm.nih.gov/37523092/ https://pubmed.ncbi.nlm.nih.gov/28532248/ https://pubmed.ncbi.nlm.nih.gov/39205815/ https://pubmed.ncbi.nlm.nih.gov/31824336/ TIMESTAMPS 00:00 Intro 00:14 Definitions 01:03 Muscle Growth 02:54 Rest Periods 04:02 Time Efficiency 05:19 Effective Reps? 06:48 Joint Stress & Longevity 08:04 Exercise Selection 09:40 Training Status 10:45 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

STUDIES & ARTICLES https://pubmed.ncbi.nlm.nih.gov/23037196/ https://pubmed.ncbi.nlm.nih.gov/27460711/ https://pubmed.ncbi.nlm.nih.gov/31322323/ https://examine.com/outcomes/thermic-effect-of-food/ https://pubmed.ncbi.nlm.nih.gov/12144197/ https://pubmed.ncbi.nlm.nih.gov/26832439/ https://pubmed.ncbi.nlm.nih.gov/22114990/ https://pubmed.ncbi.nlm.nih.gov/21558571/ https://pubmed.ncbi.nlm.nih.gov/34623696/ https://pubmed.ncbi.nlm.nih.gov/12094125/ https://pubmed.ncbi.nlm.nih.gov/23679146/ TIMESTAMPS 00:00 Energy Expenditure 07:19 Energy Balance 13:58 Bodyweight Trends 15:48 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

USING SENSATIONS TO ENHANCE MUSCLE GROWTH https://youtu.be/p7mqyMSlhRA STUDIES https://pubmed.ncbi.nlm.nih.gov/31230110/ https://sportrxiv.org/index.php/server/preprint/view/395 https://pubmed.ncbi.nlm.nih.gov/30063555/ TIMESTAMPS 00:00 What is Logbooking? 00:30 Progressive Overload 02:13 General Training Plan 03:28 Potential Downsides? 10:28 Training Without Logbooking 16:22 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

STUDIES https://pubmed.ncbi.nlm.nih.gov/31881066/ https://pubmed.ncbi.nlm.nih.gov/33440446/ https://pubmed.ncbi.nlm.nih.gov/37160161/ TIMESTAMPS 00:00 Intro 00:18 Exercise Selection 04:15 Volume 08:30 Joint Stress 10:53 Mental Monotony 12:15 Exercise Goals 13:23 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

HOW TO INDIVIDUALISE PROTEIN INTAKE https://youtu.be/t_UQz2pTpQc STUDIES https://pubmed.ncbi.nlm.nih.gov/28698222/ https://pubmed.ncbi.nlm.nih.gov/33300582/ https://pubmed.ncbi.nlm.nih.gov/21494229/ https://pubmed.ncbi.nlm.nih.gov/22114990/ https://pubmed.ncbi.nlm.nih.gov/29596307/ https://pubmed.ncbi.nlm.nih.gov/30513859/ https://pubmed.ncbi.nlm.nih.gov/28166780/ https://pubmed.ncbi.nlm.nih.gov/21558571/ https://pubmed.ncbi.nlm.nih.gov/34623696/ TIMESTAMPS 00:00 Intro 00:16 Muscle Growth 07:06 Fat Loss 19:18 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

STUDIES https://pubmed.ncbi.nlm.nih.gov/18076267/ https://pubmed.ncbi.nlm.nih.gov/22349085/ https://pubmed.ncbi.nlm.nih.gov/32078168/ https://pubmed.ncbi.nlm.nih.gov/36136596/ https://pubmed.ncbi.nlm.nih.gov/20921542/ https://pubmed.ncbi.nlm.nih.gov/29438540/ https://pubmed.ncbi.nlm.nih.gov/36404495/ https://pubmed.ncbi.nlm.nih.gov/35361348/ https://pubmed.ncbi.nlm.nih.gov/35708888/ https://pubmed.ncbi.nlm.nih.gov/38127505/ https://pubmed.ncbi.nlm.nih.gov/37462808/ TIMESTAMPS 00:00 Intro 00:30 Muscle Growth 07:02 Fat Loss 12:29 Performance 13:37 Emotional State 14:26 Sleep Extension 16:06 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

STUDIES https://pubmed.ncbi.nlm.nih.gov/29533715/ https://pubmed.ncbi.nlm.nih.gov/23338987/ https://pubmed.ncbi.nlm.nih.gov/31904714/ https://pubmed.ncbi.nlm.nih.gov/31881066/ https://pubmed.ncbi.nlm.nih.gov/38240811/ https://pubmed.ncbi.nlm.nih.gov/38156065/ TIMESTAMPS 00:00 Intro 00:20 Mind-Muscle Connection 03:02 Muscle Pump 05:38 Soreness 09:33 Stretch 12:32 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

STUDIES https://pubmed.ncbi.nlm.nih.gov/31230110/ https://pubmed.ncbi.nlm.nih.gov/35309524/ https://sportrxiv.org/index.php/server/preprint/view/395 https://pubmed.ncbi.nlm.nih.gov/32077380/ VIDEOS USED https://www.youtube.com/watch?v=G62GVVPvJgc TIMESTAMPS 00:00 Intro 00:23 Hypertrophy vs Strength 01:26 Load & Rep Progression 01:59 Stimulus vs Performance 10:49 Short-Term Progression 13:11 Long-Term Progression 17:10 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