Self hatred is actually the main driver of muscle growth
@BasementBodybuilding
5 ай бұрын
Lmao I hope not, I guess if you can use it in a positive way that’s ultimately a win
@maximofernandez196
5 ай бұрын
it's self love, man. I just see that beautiful guy in the mirror saying "holy fuck you strong motherfucker, you got one rep more", and hell yeah, I get one extra rep
@axeldiaz7960
5 ай бұрын
I’d be 5 time undefeated Mr. Olympia if that was the case
@AlmostlessThanHuman
5 ай бұрын
@@BasementBodybuilding in order to affect change one must be dissatisfied with their current state to affect even greater change one must hate their current state self love only succeeds in you remaining the same person
@AlmostlessThanHuman
5 ай бұрын
@@axeldiaz7960 well you gotta have the genetics for that brother
@turbulentgazelle6276
5 ай бұрын
The RP training method really appealed to me as an analytical type. I've had the RP Hypertrophy app twice for 2 mesocycles each time. I did make solid gains both times, but i really do feel like its no different for me than doing a dynamic double progression keeping RIRs around 2-1 on compounds and 0-fail on isolations.
@Henock95
5 ай бұрын
umm, yeah no, I'm too much of a meat head for 4 rir
@BasementBodybuilding
5 ай бұрын
Same. Not sure if he actually promotes 4 RIR at all that was just a random example
@The_Legend715
5 ай бұрын
4 RIR is optimal for muscle growth, as long as you are doing 52 sets per muscle per week 👍
@Madchris8828
5 ай бұрын
Nah man gotta bump it to like 7 RIR. 100 SETS or NO GO 😂@@The_Legend715
@Louziaa
5 ай бұрын
@@The_Legend715 i was about to attack you lol. you got me
@dieandgoaway
5 ай бұрын
@@BasementBodybuilding He promotes 4RIR for the deload week and starting with that, but then he says to ramp up the intensity one week 3RIR then the other week 2RIR and like that until you reach failure. He promotes the best intensity around 2RIR.
@fatcat22able
5 ай бұрын
Not being blackpilled is the driver of muscle growth
@BasementBodybuilding
5 ай бұрын
Absolutely. My gains continued on when I realized you can get big natty
@Anti_Brainrot3
3 ай бұрын
Mmm nah lol. Being blackpilled is underrated ngl. In many aspects of society it’s very true
@poledan
5 ай бұрын
Can you make a video on frequency?
@BasementBodybuilding
5 ай бұрын
Yeah probably. I’ll note it down
@Madchris8828
5 ай бұрын
Maybe at an advanced level it might prove valueable, but most people need to learn to train really hard before going into RIR style training imo. To me it gives an excuse to not do your best, and people are already shown in studies to be waaay off on the reps they achieve vs how many they can actually do when under pressure. Not a huge fan. I do think for compounds there may be more merit to it. But I'm also a huge gym rat, so maybe it somewhat my own bias that I dislike this approach.
@The-Blurst-Of-Times
5 ай бұрын
damn the basement got a really big glow up since the last video
@Иблис96
5 ай бұрын
Can’t wait for Genetic beast to come😭
@HerculesFit
4 ай бұрын
Facts! Let intensity be the driver of muscle growth and progression will happen naturally 💪
@jaku8513
5 ай бұрын
In my experience, training to failure and just trying to add reps each week didn't so shit. You'd think if you just train hard, the reps and muscle will naturally come but I must have been doing something wrong. Leaving several RIR each set actually let me progress fairly drastically in a short time compared to training harder. Maybe there's a sweet spot between training to 0 RIR/failure, and enough rest so you can actually progress.
@DJcs187
5 ай бұрын
Depends on a ton of things, but in general I've made similar experiences. Running against the same wall with 0RIR over and over again and seeing no progress vs. ramping up the intensity very slowly through double progression, microplates or even both at once and actually seeing reliable progress cured me. Also enabled me to train with very few deloads, most of them being due to illness or similar.
@DJcs187
5 ай бұрын
To clarify, starting out with like 3-2RIR on most exercises and going from there.
@jimjob1056
5 ай бұрын
i think its the balance between high effort and building momentum, I've had no problems recently growing hitting most isolation sets at 1-0rir and going beyond failure but I have still been able to add reps or weight every week, in a perfect world I believe that super high effort is most important but without that progression gaining any momentum its rendered mute. Atleast thats how it seem to me
@jaku8513
5 ай бұрын
@@jimjob1056 Yea probably a balance. May I ask how many rest days per week you take? Under resting might have been one of my issues in the past.
@jimjob1056
5 ай бұрын
@@jaku8513 i train 4 days a week, split is weird cus i balance powerlifting with other shit but atm its Day1 Sbd (heavy sq and bench) + weighted dips +main pressing and biceps Day 2 Heavy deads + heavy rows and hammies + grip and bench Day 3 Bench and heavy chins, ohp + back armwrestling stuff and arns Day 4 Heavy squats, maybe some bench Alot of quads (atm fr sq and leg extension) sandbag good mornings, leg curls and grip Very hinge heavy atm cus I'm strong squatter tho gonna add more quad volume cus knee is feeling off rn How i stop this from running me into ground is i push secondary movements until 2nd last week of wave then pull them back while i hit my heaviest primary lifts. Only thing is i gotta watch out for tendinitis flare ups
@vikt
5 ай бұрын
Leaving this comment before watching the video Yes, it does work. I've been training using rir for probably close to 2 years now. The only thing i dont do that Mike advocates is adding volume weekly. I just don't find it necessary to do it that often, so usually i just increase my volume, if needed, as the mesocycles come and go I've tried failure training on every single set and every single session, and it just fatigues me too much both mentally and physically, even with low volume (not that i necessary do a lot of volume right now. in my current mesocycle i dont exceed 8 sets per muscle group per week). I find going to failure at the end of my mesocycle (or the last two weeks, more or less) is much better for me personally My mesocycles are pretty short, 4 to 5 accumuation weeks. I thought that this amout of time spent training hard (yes going 3 rir and lower is hard, if gauged accurately, which i do) in the gym and then taking a deload would not be conducive to gains, but i was proven wrong and im very glad about it. I can never imagine myself going for months on end training "hard" without taking a deload ever again Consequently, I think those that do go on to train "hard" for months on end without taking a deload here (they dont have to be structured like in how i do it;i like structure, sue me) and they are probably deluding themselves on how hard theyre actually training and leaving a lot of gains on the table
@nmnate
5 ай бұрын
I really like using stimulus as the analog for growth than progressive overload. Obviously they go hand in hand, but when your observable progress really slows down (i.e. adding a rep to your pullups every 6-8 weeks), you're still putting in enough stimulus. It's just imperceptible to most external observers that are looking through the lens of 'fast' progressive overload. I put on 3" on my chest measurement just adding a pullup rep every 6-8 weeks. I went from ~3x7 to 3x12 over the 2023 year. When you add weight to pullups / chinups, it feels even slower...how quickly are you going to add a rep to your 5RM?😅 If I was worried about progressive overload and think I was stuck in a 'plateau', then I might program or exercise hop...even when I could be doing something extremely stimulative, but just slow to observe the increase in performance. That's where I think we can really benefit from ensuring we're getting that stimulus, yet allowing long term progressive overload (as result of more muscle). I had an interesting comment exchange with Faz about how one's perception of 'perfect training' (aka the social media lie of 'optimal' + inexperienced lifters) can cause folks to think they are doing better than they actually are. Lacking in the mindset (i.e. training arrogance) can cause them to miss a bit of the stimulus. 😬 I did try ramping RPE style periodization briefly but I found it a little tedious to manage. Which is hilarious because it's probably easily set up in a linear manner in a spreadsheet (just starting off a reasonable weight with 'easy' reps). Having an app to do all of that for you is pretty slick. I just do autoregulated double progression (2-0 RIR) and enjoy pushing my sets pretty hard (rest pause or partials for my stronger areas). Just gotta beat my logbook, whether that's weekly progress or every 2+ months... it is what it is. Maybe one day I'll benefit from more periodization, but right now it doesn't really feel like it's that important. My adequate stimulus isn't excessively fatiguing (yet). 💪
@NJN23
2 ай бұрын
autoregulated dynamic double progression for me
@sambutton8494
5 ай бұрын
Thanks so so much for your detailed response! I really didn’t expect to get a whole video dedicated to my question, really appreciate it. You’ve officially reconverted me back to just training as hard as I can each time. I definitely used to train to 0RIR every session but got sucked into the mesocycle rabbit hole when progress slowed down and I wasn’t improving session to session, as it allowed me to artificially induce “progress” by adding a rep each time. However, it always felt much more intuitive to go as hard as possible to grow as much as possible, and you’ve restored my faith in the simple art of just putting in your best effort each time. Brief follow up question: could you potentially go into a bit more detail on your progression? I know you’ve made videos in the past, but I previously had thought you used the rep goal system by Brian Shaw where you aim for a total across all sets. I might have missed a video where you updated, but I noticed you said you just try and overload the first set within a range. Would you still advocate for trying to hit a rep goal across all sets or just try and overload the first work set until you hit the top end of the range? And with this method of progression (viewing progression as an outcome), what rate of progress do you expect, and what’s the longest number of sessions without a rep increase you should allow before you worry about a plateau and poor programming? For example if you’re leg pressing twice per week, and you get the same number of reps on a first set both times in a week, are you concerned? PS if I did just miss the video where you updated us on this just lmk 😂
@The_Legend715
5 ай бұрын
I have learned that there is no muscle cheatcode and you just can't brute force adaptation or trick the muscle lol. I feel like that type of periodization in bodybuilding tries to reinvent the wheel. I much rather use constant volume and intensity, and not have to deload unless I had to, still I have optional extra volume for a given day if I feel like it. Basically for me autoregulation is king.
@justvibing2497
5 ай бұрын
Deload is great for your body. I do 4 weeks of intense training and 5th week deload completely. Made great gains. Dr.mike is okay, I feel they stretch nonsense in my opinion
@tv26889
5 ай бұрын
The easiest way to assess it is the closer to failure you get on sets, the less volume you need.
@howjackedcaniget
5 ай бұрын
I'm training a lot like you as you inspired me to do so. It's been 2 ½ months now, and while it's hard to concretely say how much I've put on, it seems pretty obvious to me that I'm making serious gains. Especially the neck, oh geez. Tbf, I'm not training any heavy movements, but I feel like I'd need to do a LOT of sets in order to need to cool off with the higher RIR. I do only do 2-3 sets of a given exercise per workout, but I do quite a lot of exercises, almost all of them in supersets. That's enough to fatigue me muscularly, and usually, if I do 3 sets of something that should be 2, my muscles can't keep up the next workout - but my CNS is fine! I do always feel like I'm not doing enough, but I'm trusting the process and the fact that when I try to do an additional set, I can no longer keep up in rep output.
@NJN23
2 ай бұрын
Auto regulated dynamic double progression is king!!!
@JohnB-ws4ge
5 ай бұрын
I don’t think I can accurately gauge 4 rir.
@BasementBodybuilding
5 ай бұрын
You’d have to use a previous failure set for a rough estimate, but if you don’t have that available it becomes tricky
@DJcs187
5 ай бұрын
Depends on the rep range as well. Much more difficult on a 15RM than a 10RM.
@Anti_Brainrot3
3 ай бұрын
If you do any ‘RIR’ bs you are a b*tch. Train 1 set to complete muscular failure and you’ll get more gains then a science based nerd
@bopiar3149
5 ай бұрын
So it’s fine to just train hard as usual and without any of the complicated periodization stuff?
@isaacperrigo8267
5 ай бұрын
In my experience trying this type of training Pro: It makes you not as afraid to push volume and then Deload for a vacation week. I think Dr. Mike deloads too much for the average natty lifter but I think a couple times a year during busy work, life or vacation can be valuable. I have even tried deloading a muscle group at a time and I liked it. After a Deload I like to start a couple reps in reserve and low volume because your muscles don’t need higher volume to grow, so i might as well take advantage of that. Pro: I really liked the plan progression Con: If you don’t have access to the same gym equipment everytime you lift, then I think going to failure is a safer option. Con: Gym sessions toward higher volume weeks can be really long. Con: I believe in an older clip from Dr. Mike in a debate said that your performance shouldn’t even be going up towards the end of a Mesocycle because volume is going. He would probably not say that now, but overload is way more valuable than higher volume.
@Abdo.R.Mohamed
5 ай бұрын
The only thing that i am concerned about is like BOM always says about "Creating momentum in your program" and if u're starting week1 all out u're gonna run into a wall pretty soon and won't make progress .. 🤔🤔 But i am always using my Top weight for all sets and going to (what i perceive as) Failure ..
@Soccasteve
5 ай бұрын
“Creating momentum” is more of a strength training/peaking strategy though. If your goal is muscle building it’s really not something to worry about as the stimulus is most important. If your performance drops significantly over a training cycle then to me that sounds like were simply peaking your strength. It’s a difficult concept to understand at first, people don’t really talk about it either.
@Abdo.R.Mohamed
5 ай бұрын
@@Soccasteve ye and that's what i usually think of , but BOM was talking about Hypertrophy too , as u'll usually hit a plateau on some big lifts and won't be able to push progression with Standard Double Progression , so Periodization would be a good option "Performance based Hypertrophy" as he like to call it , which also is convincing as well
@BasementBodybuilding
5 ай бұрын
Gonna try and break this down in my opinion at least Building momentum/starting at submaximal training in some fashion during a mesocycle, depending on how you respond, can still get you gains, and since you’re starting father back, the adaptations can occur over a longer period of time, so you can accumulate more growth and see a larger increase at the end of the phase, and in the meantime you can still “progress” even though you’re “progressing” from submaximal training to your usual maximal training (say in RIR for simplicity’s sake) Say you can preacher curl 100lbs X 10 reps. During a mesocycle approach with RIR progression, you could do 100x6 week 1, and add a rep every week until week 6, now you’re doing 100x12, have have netted a 2 rep increase to your max. But in my double progression system for example, say you do 100x10 (0 RIR) weeks 1 and 2, then it turns into 100x11 0 RIR week 3, and say by week 5 or 6 it’s 110x12 0 RIR. Same end result performance wise, but you could argue the latter results in more muscle growth from more intense training. You could also argue that the first option is better because you can get an equal result from easier training, but I’d disagree with that to an extent.
@markopredovan9689
5 ай бұрын
@@BasementBodybuilding I'd say they'd argue 1st option is better fatigue wise probably, but I don't get why not just train to failure all the time and just deload when you feel you need to to manage fatigue.
@markopredovan9689
5 ай бұрын
@@BasementBodybuilding Also it's kinda crazy that with this style of training, leaving reps in reserve, RP app still makes people deload... I don't see myself ever needing a deload if I'm leaving so many reps in reserve lol, in fact I'd call 4RIR a deload
@deansheppard1104
5 ай бұрын
stimulus causes hypertrophy and hypertrophy causes progression , not the other way around , once people grasp this mentality we will se allot more people jacked
@wiktorstachowiak279
5 ай бұрын
Great points have been made in this video! But I think exercise selection should be further elaborated on. While doing 0 RiR might be beneficial in less fatiguing movements, I can't imagine doing that in heavy squats for example.
@ranjansapkota7572
5 ай бұрын
Bandana 🔥
@BasementBodybuilding
5 ай бұрын
Gotta get more soon too
@GBad-ij3ul
5 ай бұрын
@@BasementBodybuilding jay cutler type shiiii
@abcdefg-ox6mu
5 ай бұрын
@@BasementBodybuildingwear a kuffiyeh no balls
@Koljake
5 ай бұрын
Whats the logic behind having the first set determine if you move up in weight? I feel like i could pump out 12 reps in the first set while having ~1RIR and sets after that see steep decline in reps, ~8-10 reps. And because of that I stay with in the rep range on my first (and second) set and on the last set i leave 1RIR and if i surpass the rep range i move up in weight. Please clarify
@alihasanaxe4936
5 ай бұрын
Effort above all. Guess what someone training at 4RIR is likely failing to exhibit? Effort. If you've got your 10RM squat on the bar and do 6 reps, sure that's hard, but for any less fatiguing movement? Piss easy. I just don't understand why anyone would want to go to the gym only to move around for a little bit and leave...
@thiefbox
5 ай бұрын
10:05, is this not progressive overload though? The increase in reps is an increase in tonnage, which is progressive overload
@nomongosinthaworld
5 ай бұрын
I find 4 RIR training to be difficult to gauge, not fun and incredibly inefficient and most of all, even if the research may say otherwise, it makes me feel like I’m just wasting my time which is horrible because it kills motivation, a key training variable. I haven’t heard of any natty who got big leaving 2-4 in the tank for 75% of his training, I don’t think this is how we should roll tbh
@noboundariesburnhws
5 ай бұрын
I tried the RP hypertrophy app for two mesocycles just to see what it was like, and by mid 2nd mesocycle i just went back to dynamic double progression and deleted the app. It wasn’t bad, and I did make progress overall, but the progression and training sessions felt way too inconsistent.
@markopredovan9689
5 ай бұрын
Could you got into more detail what made it feel that way? I'd like to know but I'd never get the app lol
@noboundariesburnhws
5 ай бұрын
@@markopredovan9689 for sure! To start with, the default programs are all fairly low volume. The max mesocycle length is 6 week (5 weeks training + 1 week deload). It also has you training at 2-3 reps in reserve for the first half of each mesocycle with each week adding weight until you get to 0 reps in reserve. It just didnt make sense to spend half my time training at 2-3RIR with relatively low volume as a natural intermediate. I ended up making my own program with higher volume (10-20 sets per muscle group a week). After 5 weeks i was honestly ready for the deload because of the aches and pains I was getting in my joints from adding 2.5 - 5 pounds a week on isolations and compounds. At the end, i went back to the rep ranges i usually train at to test my strength and I only made maybe 20-50% of the strength progress i usually do in rep ranges with dynamic double progression. When i trade to just do my normal progression scheme and skip the deloads the app just didn’t add anything to my training. You cant adjust RIR in the app, so it kept trying to add weight and the algorithm did not adapt to my training whatsoever. It just felt like a less efficient and way more expensive Boostcamp.
@noboundariesburnhws
5 ай бұрын
I forgot the worst part: You can no longer access past training logs or even access your account after your subscription runs out. Its just lost to the void unless you plan to pay $35 a month for the rest of your life.
@joshlovingoutdoors4455
5 ай бұрын
Even if performing 4 rir yielded better gains I wouldn’t do it because I train for fun and to feel challenged not to go to sleep on the machine.
@DCJayhawk57
5 ай бұрын
I do 4 week mesos kind of RP style. 2 RIR, 1 RIR, 0 RIR, pseudo-deload with some exercises to 3-4 RIR (but most isolations still at 2 RIR, unless I'm feeling beat up, and rear delts and forearm work always at 0 RIR every week). I just don't know if 0 RIR every workout is sustainable long-term. I'm 38, and def notice aches and pains during my 0 RIR week are more noticeable and get better if I back off a little bit the following week. I see this as "intensity cycling", and I think it allows me to continue to progress my weights easily since the periodization washes out some fatigue and allows the strength adaptation to occur. Also, there's probably some slight resensitization by backing off. Lastly, the work a few reps from failure helps me continually improve my technique. If I'm always grinding to failure, I'm more likely to never get the practice I need. This is important when you change movements or introduce new ones to your program, it takes a little while for neural adaptation to occur. And are you ever really perfected on technique? I also never drop the load I'm using during those "deload" weeks. In fact, if I set a rep PR during the 0 RIR week, I often bump weight during the "deload." I follow a dynamic double progression model. One thing I notice is that during my 0 RIR week, I get less quality work on some exercises because my performance falls off more abruptly if I take the exercise to failure instead of leaving 1-2 RIR. Subsequent sets might be poorer quality or with fewer reps (often fewer than I got the previous week), so the total work might be the same or even less. Maybe this is a fiber type thing for certain muscles that are more fast-twitch dominant, or maybe it's just that the fatigue outweighs the return I'm getting. For what it's worth, my experience with RPE/RIR is fairly advanced. My 3 RIR sets often look like 0 RIR sets. That's still pretty high intensity, especially if you're at moderate volume like I am for most muscle groups.
@tv26889
5 ай бұрын
0 RIR is sustainable, you just have to use less volume overall.
@deansheppard1104
5 ай бұрын
Second comment : People defending RP method and deloads are delusional , the fact that you progress faster by keeping reps in reserve doesn't mean nothing when it comes to muscle and size. Keeping 4 RiR on all exercises and then with each weak cutting 1 RiR till you peak and then deload yes will make you progress in terms of load but the issue is you are not gonna be able to maintain that load consistently ( that's why RP tells you to deload afterwards ) and you are sacrificing the frequency and volume factors The one thing people needs to grasp is that your muscles don't care about the numbers or how Manny plates you use, stimulate your muscles the max you can with 0 RiR or failure and when you can no longer reach failure or 0 RiR with the same load in the same rep range then you can increase the weight ( this means that your muscles have adapted from previous stimulus and gotten bigger and now you need to increase the stimulus via load on the bar ).all the naturals with great physiques train like this , look at GVS , NH , BB and Joel kellet ( check his lifting philosophy in particular)... The reason why mike israetel doesn't is because going to 0 RiR for enhanced lifters is very risky ( their muscles might be able to push the weight but not their tendons , which is not a problem for natural lifters ) and to be completely honest RP is just a scam at this point , Dr mike had a shit physique naturally and still looks like a frog even with steroids ( drugs make him big but he has no clue when it comes to proportions ). Train intensely and seriously , and when I say intensely I mean 0 RiR , the weight on the bar doesn't matter , only keep 1 to 2 RiR for dangerous compound lifts like barbell squats , AD press ... Etc ,most isolations and exercises should be taken to eighter failure or 0RiR
@farblunjet14
5 ай бұрын
Excellent analysis. BTW,what exactly is the difference between planning and preplanning?
@VictorLeucos
5 ай бұрын
For me it's more of a "as close to failure as possible" thing as it is an "eveything to failure" thing. Failing a squat or an RDL does not make much sense to me but then again keeping RIR on chest supported rows feels wrong ! I've been training as hard I can in a way that makes sense depending on the movement. I think these type of progression where you leave reps in the tank to create momentum are more of a thing for strength oriented lifters. Think big movers à la BOM or Alex Leonidas.
@marley720
5 ай бұрын
I think his main philosophy behind it is that you get a tolerance to the muscle growth stimulus, so ramp up volume then take a deload where you recover and resenistise. I dont think there is any evidence that that it true but it is and interesting concept
@nickodicko8866
5 ай бұрын
I thought you did the rep goal system? When and why did you switch to dynamic double progression?
@alihasanaxe4936
5 ай бұрын
They're the same system.
@nickodicko8866
5 ай бұрын
@@alihasanaxe4936 no it’s not
@BigV24
5 ай бұрын
Watch Ep 4 of this series, he talks about switching to dynamic double progression there.
@nickodicko8866
5 ай бұрын
@@alihasanaxe4936 no it’s not
@bilalturkan8004
5 ай бұрын
Out of context question. How would you go about training legs if you have knee pain (any squat movement, leg press hurts) so far I only can do leg extensions and leg curls
@CleveUHD
5 ай бұрын
RIR made a ton of sense in theory but in practice it kept me stagnant for years. 2+ hour workouts sandbagging sets to get through high volume. Early weeks in the mesocycles at 3-4 RIR were a complete waste.
@brad7121
5 ай бұрын
Wondering what you do for arm imbalances in regards to arm size difference as I’m currently trying to fix this myself as my right arm is 15 inches and my left is 14 5/8 inches
@The_Legend715
5 ай бұрын
I have been recently doing overhead ez-bar extension but Im doing them as a press like the JM press. I.E the bar moves straight up and down instead of an arc, it's much easier on my elbows (so far 😂), what do you think?
@lucastavares3518
5 ай бұрын
I think that's just a skull crusher variation
@vikt
5 ай бұрын
If it works out your triceps and your elbows/other joints dont hurt, then keep at it I personally do a lot of free weight/cable triceps extensions like that too to avoid elbow pain, cause i seem to be fairly prone to elbow pain otherwise
@christian_florez
4 ай бұрын
Do you keep your volume static from week to week or do you vary it depending on how you're recovering/if you feel a muscle needs deloading/etc.?
@micahdietrich3170
5 ай бұрын
Arms looking huge @ 1:30 man
@TelvanniWizardMoneyGang
5 ай бұрын
I tried his app for a "mesocycle", and at the time (and i certainly wasnt alone) it seemed like entirely too much volume to reasonably recover from. Ive since heard that he walked back on the volume in his app but imo its still too expensive.
@BasementBodybuilding
5 ай бұрын
I don’t know much about the app or anything, but yea I’ve heard the volumes are pretty high.
@DrAJ_LatinAmerica
5 ай бұрын
Right, too expensive. Apps should be $5 usd a month. Twitter, Google, Yahoo, LinkedIn, WhatsApp,....so many free apps. The Goal of an app is to get your information. The money is having traffic and customer information. If an app targets profits from the monthly fee, they are not focused. Plus, Boost camp app has many great fee programs.
@Melianoyd
5 ай бұрын
i didn't know where to ask this. on my push day after barbell bench press i go for incline dumbbell press, but somehow i can do (more) reps in 2nd and 3rd set in my last 2 sessions. same effort and rir. has anyone experienced this? what could be the reason?
@blackmamba5659
5 ай бұрын
Honestly it kinda seems a powerlifting approach but with higher reps. To me it doesn't really make sense for hypertrophy. If your fatigue catches up and you can't progress on weights or reps for a couple weeks, just take a deload, there's no need to do this RIR 4 stuff.
@Soccasteve
5 ай бұрын
Exactly, or just switch out movements for a short period of time and come back. Basically serves as an active deload.
@janglavina
5 ай бұрын
I think the issue is that in the RP method. The progression is artificial. Your adding a rep next week doesn’t mean you progressed, you just added a rep That was there last week awell.
@PowerMaze
5 ай бұрын
It's more fun to train to failure imo. I'm there for the difficulty and I think leaving reps would take away from that.
@jorgerafael7775
5 ай бұрын
I think the main argument for his method is that when you come from a resensitization fase (btw Dr.Mike promotes deloading with a very high frequency, don't know if I really agree on that ), because you are more sensible,you just don't need the same work to get the same stimulus for building muscle and as fatigue acumulates and you become less sensible, you start adding work like more intensity or more volume until it reaches a point that fatigue wise, its undoable so you deload again and repeat. The idea is that by starting with the minimum volume to make adaptations, you accumulate a little less fatigue in that fase, that will eventually allow you to keep pushing some more weeks of hard high volume,basically extend the meso. It might be a little too much, that's why I like to train in a similar way you do, but I like this nerd shit :)
@Return2Nothingness
5 ай бұрын
Just casually JM pressing 225...triggered
@johnmorrison7205
5 ай бұрын
Have you measured your arms later in the day after food and water? Are you at 18 later on?
@the.natural.guy.
5 ай бұрын
Except he never actually reaches failure.
@Kyle111
5 ай бұрын
Idk if the RP guys subscribe to this train of thought, but do you think that a reason for the higher rir at the beginning of each meso is because it’s still enough of a stimulus (after the deload/resensitization). Then each week the progressive overload can be thought of as a progressive stimulus using rir as the proxy. Progressing the stimulus may make each session more stimulative than the last. This could avoid staleness. Basically progressive stimulus instead of progressive overload. There’s the assumption that less rir = better stimulus and that you can achieve a “maximal stimulus”. Idk if there’s a “max stimulus” per training session. I personally don’t train like this, I feel like I’m not doing anything if I don’t push it to 0/1 rir. For most lifts anyway.
@mymom5213
5 ай бұрын
That is what mike says. After each mesocycle there's a one week deload, so mike believes first week after the deload 3 rir is enough to make decent growth because of the deload week before it
@vikt
5 ай бұрын
Yeap, that's pretty much how he explains in his hypertrophy book if i recall correctly
@Kyle111
5 ай бұрын
@@mymom5213 make sense, thank
@TypicallyUniqueOfficial
5 ай бұрын
It’s bs. 4 RIR feels incredibly easy unless it’s a squat, but at that point so many muscle groups tend to near failure before legs that it’s hard to tell what’s exactly the limiting factor (lower back/adductors etc). If building muscle is the goal I don’t think anyone should train any farther than 2 RIR at the most pretty much always unless it’s to protect an injury. I’ve not seen 1 piece of literature that supports this notion of starting at 4 RIR and working your way down through the weeks, it’s just typical BS you see to push some wildly stupid periodization plan that just doesn’t benefit hypertrophy.
@ProphetFear
5 ай бұрын
They default to 3 RIR but I usually get closer to 2 or 1. Except on quads, that might be over 3.
@BasementBodybuilding
5 ай бұрын
Totally lift dependent imo. For quad stuff 0 is the target, but I’m probably at 1 RIR often. Failure hits like a wall so I’m fine with 1 RIR
@Anti_Brainrot3
3 ай бұрын
Just train to complete failure lol. Is that really hard for gym bros nowadays?
@ProphetFear
3 ай бұрын
@@Anti_Brainrot3 When the muscle isn't in the upper body, yes.
@kobemop
4 ай бұрын
I wouldn't trust Mike Israetel. He before talked about adding sets overtime (but recent research showed that it's redundant).
@jakebywater509
5 ай бұрын
How much chest do you feel on your smith JM press? After 5-6 reps I feel my chest take over which I find weird as on regular bench I’m shoulder dominant. Any tips? Thanks
@juuso4148
5 ай бұрын
Try different bar positions, maybe closer your neck. I have long arms and i get the best out of it at neck level. But atleast i get a little chest pump aswell, nothing to worry about.
@pm-yp5ri
5 ай бұрын
Freemotion tricep extentions with almost a full stack? Motivational.
@foopanther
5 ай бұрын
The logic presumes the 2/3/4 RIR is at least (according to studies / experience of proponents) as stimulating as 0 RIR training. So starting from 4RIR and going +1 Rep each week for example A) you’ll have less fatigue and be able to training and stimulating muscle growth for longer B) programming in the increased reps/added weight forces you to make sure that you’re doing stimulating lifts, since starting at 4 RIR for example, you will grow and that same weight will be easier C) starting from low(er) intensity/reps allows for a “re sensitization” of the muscles to the higher workloads (or so the argument goes)
@WakeUpUniverse66
5 ай бұрын
The girl in the mask lmfaoo bro you caught her in the wild
@MohamedNaas2005
5 ай бұрын
Hey mr. B how do you setup an excel sheet for tracking your training?
@BasementBodybuilding
5 ай бұрын
You can do it however you like. The system I use for myself and clients is a weekly program, making a duplicate each week and making changes as necessary. This way it can evolve over time as needed.
@schroederluck7984
5 ай бұрын
Dr Mike admittedly on Chris Williamson's podcast says that he doesn't even have the mobility to do lots of the best exercises. He's not aesthetic, he is a PED abuser, and his gut is gross. Regarding him as a peak bodybuilding authority is asinine.
@nomongosinthaworld
5 ай бұрын
None of those mean that he isn’t extremely knowledgeable in the topic and has a ton of experience on top of it lol. I agree though that his programming is far from what’s ideal for naturals and that he should be more so looked at for general guidelines and technique tips
@schroederluck7984
5 ай бұрын
@@nomongosinthaworld No, even his technique tips aren’t always optimal. He stresses 5 second eccentrics for like every rep on all but the most taxing exercises (deads, squats mainly), which is ridiculous and hasn’t been proven to be more effective than simply controlling the weight. Just one example. He overcomplicates everything and has a bad physique to show for it. He thinks he knows everything but obviously hasn’t been able to use that knowledge to build a functional, aesthetic body. All he did was nuke his hair, give himself bad skin and a gut, along with a movement restricted body. All to compensate for whatever he feels he’s lacking.
@nomongosinthaworld
5 ай бұрын
@@schroederluck7984 overcomplicating everything is taking it a bit far imo but I agree that his recent trend of overly slow eccentrics is getting a bit ridiculous as it has obviously become sort of a trademark for RP. the quality of his advice does vary a lot from video to video and I don't know what he did to you but you're going a bit overboard with the ad hominems lol
@micahdietrich3170
5 ай бұрын
Yeah I went from listening to Mind Pump podcast to RP. RP definitely knows his shit more than anyone out there. He prides himself on nuance.
@TheMr0450
5 ай бұрын
Makes sense..
@shazor5775
5 ай бұрын
You clearly don't understand the RP periodization model if you only mention RIR. Its main focus is actually on volume. Therefore, you can't fully evaluate his method. This model aims to rapidly increase volume and relative intensity in short blocks, pushing you into a state of overreaching. He claims that this method is far superior to regular training.
@KurokamiNajimi
5 ай бұрын
Overcomplicated and ultimately less effective imo. Warm up enough for peak performance, take every set to 0 RIR, rest 3-5 minutes between sets, do as many sets as you can sustain rotating exercises out as often as you need
@shazor5775
5 ай бұрын
@@KurokamiNajimi Yeah! I'm also on the hater side. But the conclusion of this video was wrong. The RP Method doesn't focus on progressive overload, as a powerbuilding program might
@shazor5775
5 ай бұрын
I see the RP Method as an overcomplicated version of a bro split. Instead of one session, you have a 4-6-week cycle. But in both cases, you're overreaching and then have a deload or rest phase.
@Jonah..-
5 ай бұрын
How much volume you doing for arms?
@bradM00
5 ай бұрын
do you perfer the machine or free weight preacher curl variant?
@BasementBodybuilding
5 ай бұрын
Depends on the machine. I’m actually slightly preferring the selectorized Arsenal machine you see in this vid. But regular preachers are so close it feels nitpicky. Most other preacher machines aren’t in the same tier as these two
@KingBoshXD
5 ай бұрын
Can you make a full day of eating vid?
@BasementBodybuilding
5 ай бұрын
Probably not. My diet just isn’t special enough and I don’t have enough useful info nutrition wise that most don’t already know
@KingBoshXD
5 ай бұрын
@@BasementBodybuilding meal 1:fish and rice cake Meal 2: fish and rice cake Meal 3: fish Meal 4: fish and rice cake Meal 5: fish and maybe rice cake Meal 6: fish and rice cake
@2kallday21
5 ай бұрын
Maybe you’ve made a vid on this already that I haven’t seen, but one of the concepts I’m not sure about related to rp style training is resensitization. If you train hard for 6 weeks, then do a 2 week resensitization, then train another 6 weeks, vs just training hard for 14 weeks, which would result in more gains? You can push the volume a bit more when you have a 2 week break, but then you do less during your deload anyway. My experience has been just doing a reasonable workload that I can adapt to continuously has been better than taking breaks. Desensitization does result in less work causing more soreness/damage after the deload, but I haven’t found that this really matters or helps me progress any faster, instead I just lose two weeks I could’ve been training hard. Would love to hear your (and others) thoughts on this!
@NJN23
2 ай бұрын
it seems resensitizing your muscles to stimulus doesn't really work kzitem.info/news/bejne/rnqJ0YdumpGlYHYsi=rOWEwYj-azKoRTuP
@MohamedNaas2005
5 ай бұрын
Hope I'm not late
@BasementBodybuilding
5 ай бұрын
Right on time brotha
@sfarsitulumi
5 ай бұрын
RP makes their clients take a forced deload every 4th to 6th week even tho 99% of them don't ever need it
@Dravok
5 ай бұрын
I'm really getting into the bronze era of bodybuilding.
@BasementBodybuilding
5 ай бұрын
I haven’t looked too deep into it but silver era stuff is pretty interesting
@Dravok
5 ай бұрын
@BasementBodybuilding I've looked into silver as well. Some say they weren't big, but they were huge without the use of steroids that eventually came about. They also promoted health and longevity.
@omarelsherif4125
5 ай бұрын
Nah man..I train the same way Geoffrey and Basement bodybuilding trains. I train like every session could be my last. Beyond failure.
@VisionaryPonderer
5 ай бұрын
Height and weight? Appreciate the content!
@BasementBodybuilding
5 ай бұрын
Thanks man! 5’9 200
@joe_robloxgameing
5 ай бұрын
BASEMENT
@BasementBodybuilding
5 ай бұрын
ALL CAPS. BASEMENT
@raygengamer8440
5 ай бұрын
Lol thought this was an RP video from RP
@victorbigstone8178
5 ай бұрын
👍👍👍
@Dram1984
5 ай бұрын
Do you measure flexed or unflexed?
@BasementBodybuilding
5 ай бұрын
Depends on the muscle. For limbs, flexed is the way to go. For torso, waist, shoulders, I recommend relaxed
@Dram1984
5 ай бұрын
@@BasementBodybuilding thanks. I’m about 3 weeks out until a “bulking” phase and I’ve never really measured regularly before so I plan to start.
@BasementBodybuilding
5 ай бұрын
@@Dram1984certainly worth doing. You’ll be able to compare measurements now to future bulks, waist to bodyweight ratios, etc. I’ll probably have a full video on it
@dynaspinner64
5 ай бұрын
I've seen GVS say measure unflexed for forearms, flexed for arms, and other say unflexed for thighs and calves. Does this work?@@BasementBodybuilding
@GVS
5 ай бұрын
@@dynaspinner64 if you measure flexed for forearms, it can be difficult to stay consistent, as you might get more or less elbow bend which can add huge amounts. I go from a bit over 13" with elbow straight/fist closed/not flexing to about 14" with a flexed forearm but straight elbow, to almost 16" with a bent elbow. But an upper arm flex is good I think because a flex is very consistent there, plus . Ultimately it's just a way to measure progress so whatever you can be consistent with and is easiest to measure is best. Thighs I measure flexed but I don't think there is a huge difference between flexed and unflexed.
@maximofernandez196
5 ай бұрын
BASE
@wanamaker92
5 ай бұрын
Where do you live? People still wearing a mask 😢
@cammwinchester
2 ай бұрын
HWMF
@djjankov6667
5 ай бұрын
I think ITS bullshit 99% in History did Not train Like that
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