FLOW HIGH PERFORMANCE

STUDIES https://pubmed.ncbi.nlm.nih.gov/38970765/ https://sportrxiv.org/index.php/server/preprint/view/414 https://pubmed.ncbi.nlm.nih.gov/28532248/ https://pubmed.ncbi.nlm.nih.gov/31895290/ https://pubmed.ncbi.nlm.nih.gov/34881412/ https://pubmed.ncbi.nlm.nih.gov/30722654/ TIMESTAMPS 00:00 Intro 00:18 What is Failure? 02:32 Hypertrophy 07:38 Strength 09:27 Failure & Fatigue 12:25 Failure & Safety 13:21 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

STUDIES https://pubmed.ncbi.nlm.nih.gov/7498104/ https://pubmed.ncbi.nlm.nih.gov/29070709/ https://pubmed.ncbi.nlm.nih.gov/38145994/ https://pubmed.ncbi.nlm.nih.gov/39345243/ https://pubmed.ncbi.nlm.nih.gov/37507052/ https://pubmed.ncbi.nlm.nih.gov/25489333/ https://pubmed.ncbi.nlm.nih.gov/33247306/ https://pubmed.ncbi.nlm.nih.gov/26817506/ https://pubmed.ncbi.nlm.nih.gov/35333444/ TIMESTAMPS 00:00 Intro 00:23 Energy Balance 01:28 Protein & Energy Intake 06:39 Protein & Energy Expenditure 11:02 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

STUDIES https://pubmed.ncbi.nlm.nih.gov/35481889/ https://pubmed.ncbi.nlm.nih.gov/31268995/ https://pubmed.ncbi.nlm.nih.gov/31230110/ https://pubmed.ncbi.nlm.nih.gov/32149887/ https://pubmed.ncbi.nlm.nih.gov/29564973/ https://pubmed.ncbi.nlm.nih.gov/27928218/ VIDEOS USED https://www.youtube.com/watch?v=jvZv8_oC6Vs https://www.youtube.com/watch?v=IAiVxHZuJQc https://www.youtube.com/watch?v=mTRSp_gW7-s TIMESTAMPS 00:00 Intro 00:27 Resistance Training 01:08 Exercise Selection 04:28 Rep Ranges & Load 07:12 Metabolite Techniques 08:16 Technique 10:02 Progressive Overload 12:10 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

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