Dude, RP has changed my WHOLE APPROACH to training, radically, for the better. And I can't wait to tweak and improve my mesos, meso to meso. Besides providing awesome knowledge in a clear and entertaining way, you guys make training so much fun for so much longer! I've always been pretty motivated with the iron game, but now... it's just on a whole other level. Thank you so much, tovarich Israetel 🙇🏻♂️
@RenaissancePeriodization
2 жыл бұрын
Our pleasure! - Dr. Mike
@ryan_dosa
2 жыл бұрын
what he said !!!! thanks!!!
@rorymahon8586
2 жыл бұрын
Yeah I couldn't agree more. I've been obsessed with watching RP vids and lectures for the past few months and it's also changed my entire approach to training for the better. Mesos are much more structured and now I know how to subjectively/objectively tweak training over the weeks. So much more enjoyable.
@chefe2152
Жыл бұрын
Welcome to the other side,for me as well,he is great!
@sandipmurmu4927
Жыл бұрын
qq
@Basedtrog
2 жыл бұрын
As a trainer cannot lie, I steal your knowledge and apply it individually to my clients. Feel like it’s taken me to the next level 🙌🏽
@andrewwright.
2 жыл бұрын
Who are you? Next level? Smoking c**cm?
@brewhaha515
Жыл бұрын
How much do you charge for training?
@drbjr8223
3 ай бұрын
nothing stealing about it, that is how knowledge is passed down.
@jeanethg3895
2 жыл бұрын
I have never come across an RP video or content that I do not find AMAZINGLY USEFUL. As always, great job Dr. Mike AKA FULL ROM KING.
@matteobottazzi6847
2 жыл бұрын
Same here. Impressed to get such great content
@RenaissancePeriodization
2 жыл бұрын
Thank you! - Dr. Mike
@caseychambers5079
2 жыл бұрын
I could honestly listen to dr mike talk about of topic stuff for hours
@TheRandomR00ster
2 жыл бұрын
"We are here for serious knowledge, not my BS" I like both.
@nickcrooks361
2 жыл бұрын
Is there a channel with just bs? I’ll subscribe
@JRL6211
2 жыл бұрын
I was going to say I’m TOTALLY here for his BS!
@A_Turner
2 жыл бұрын
Without both I wouldn’t be such a big fan
@JamesMcDuffieIV
2 жыл бұрын
Been doing this for the past year and a half since I read your Scientific Principles of Hypertrophy, and I have to say that 4-5 weeks is my sweet spot. And being able to auto-regulate base on how I'm feeling has been a total Godsend. If I'm feeling wrecked, I'll end it at 4 weeks on target. But if I'm feeling pretty strong I'll keep it going for another week, adding weight and reps and sets each week. Also... when I was younger I never planned deloads, mainly because I didn't want to miss out on any gains, and I got hurt... Which really delayed my goals for a few years. Deloads, and a focus on recovery has really given me a new joy into lifting for me. My joints don't hurt, my lifts continue to get stronger, and my body is looking like I've always wanted it too. Thanks Dr. Mike and for all that you guys at RP do. Radically changed my lifting for the better.
@troyhollings1574
2 жыл бұрын
Dude me too. I'd push for like 13 weeks and then get some sort of crazy illness and be fucked for 3 weeks. Instead of just deloading lol
@ddavidjeremy
2 жыл бұрын
I used to think of Mesocycle planning as overkill but then I realized how it's just a name for an integral part of natural progression. You can plan your mesos or you can let them have their way with you. You will deload either way if you're training hard. I've just chosen to a plan on how to approach mine. Just another way to organize and track my progress.
@ddavidjeremy
2 жыл бұрын
Oh yeah, and what a fantastic video as usual. The timing is perfect also as I'm planning my first training program on my own and need all the help I can get. Thanks Dr. Mike. You sir are the Wayne Gretzky of Hypertrophy Training. (I think he played hockey or something, idfk I'm American)
@lynnwilliam
Жыл бұрын
Your videos are changing my training for the better. I thought i was bodybuilding for 2 years but i was doing strength training. You are the best.
@joshuathiergart8168
Ай бұрын
Genuinely appreciative of this type of break down approach. Getting my exercise science degree and the way this was broken down so practically makes it much easier to dissect the material. This and the periodization explained were very helpful for some of my projects.
@jioryluis5229
2 жыл бұрын
Thanks for another great video Dr. Mike, your lectures(and humor) have changed my training completely!
@heresyourproblem9939
Жыл бұрын
This is totally true, I just started going to the gym in dec, didn't know much, but I trained as much as I could and after 3 months, the fatigue caught up with me and I had to rest for a week and start a bit easy again. Found these videos late last year and it broke things down so easily for me and made it effortless to go to the gym. Just understanding how to know if I'm improving and all that. Greatly appreciate this channel!
@thefirthster1535
Ай бұрын
And here I was just training week after week and wondering why I felt like shit and was losing progress. Glad to know this is normal -- time to give this deload thing a try.
@rcpf4865
2 жыл бұрын
Dr. Mike, I am usually a lurker but I honestly have to say... I love you, even though you don't know me. Your videos are more than I could ask for, and for someone who wants to learn more about training and other stuff related, this channel is a fucking banger. My whole approach to training has changed for the better in so many ways, I could write a fucking book on it, but I won't 'cause it would suck ass. Anyway, just wanted to show my appreciation for your work, and for making us laugh while we learn. You're the man! Thank you.
@CredibleHulk10
Жыл бұрын
I'm an old man and my training has exponentially improved even this late in the game because of Dr. Mike and his "son," Jared. Having said that, the info in bullet points 4 of this particular lecture is a fckin' gem that if followed will literally require muscle growth to occur. This channel is a gold mine.
@brianharvey5438
2 жыл бұрын
Thank sweet baby jesus for RP and Dr. Mike!
@calnoble4651
Жыл бұрын
I just got the RP app. I have been working out 20 years off and on and only deload on days I am hungover but somehow make it to the gym. Suppose time for a change
@fedelercari
2 жыл бұрын
As always, amazing content!!!
@neil9702
2 жыл бұрын
Awesome content for sure. You make it easy for someone to understand what does and doesn’t work. Thanks Dr. Mike
@oliviafagin293
2 жыл бұрын
Can you make a video on improving overall recovery time? I've seen some other videos that give pretty basic advice like getting enough sleep and eating enough protein, but I have a family history of auto-immune disorders/high inflammation levels and I find my muscles take wayyy longer to recover than most people's seem to and it's making it difficult to get enough quality sets in each week. Is foam rolling mostly hype or genuinely effective? Should I add a supplement like turmeric to help or is that overrated? Are influencers just lying about how many sets they're actually doing? Am I just going 0-100 way too fast, and how do I know if that's the reason why I'm taking so long to recover? Great video, as always! I learn so much from you and your approach is so engaging and fun!
@gavin7miller
2 жыл бұрын
It’s not fancy but if you’re relatively new to training then it’ll take your muscles longer to recover especially if you’re controlling the negative portion of the rep. I cannot stress the importance of adequate protein intake and being in a calorie surplus and adequate sleep if you want to recover well and grow. Regarding turmeric and foam rolling… make sure you get an omega 3 with a high DHA content. This is far more evidence based for anti inflammatory properties and you need to consume an unbelievable amount of turmeric to get a therapeutic dose Stick with it, your journey is a marathon not a sprint (I wish I told my younger self that) enjoy the process and keep learning 👌
@bradmorgan9482
2 жыл бұрын
I have Psoratic arthritis, inflammation that flares chronic. Diet is key I train heavy Monday , Wednesday heavy , lite Friday half sech then swim 15-20 mins. Take a day off gym if you're really feeling unwell and resume. Deloading is probably between week 4-6 . I deload by half the reps and sets Monday & Wednesday, rest till Monday after that . Cut back on high Gi carbs and a Mediterranean diet is best. See a rheumatologist for medication and don't stress yourself , love is the best healer. Love everything.
@TheoreticalDragon
2 жыл бұрын
It's not a joke, it is an example so that it helps people understand what emphasizing a syllable is.
@michaele.strasser9641
7 ай бұрын
Lateral raises? Oh... great! 1. Scapular plane. 2. Then someone told me that's not healthy so I put the DB more in front. 3. After this the trend went to "lean a bit more forward, bro" 4. Then I had to hold myself somewhere to get this leaning raises done. 5. And now I should lean in the opposite direction... Looking forward to the next iteration of this exercise. And, as a sidenote, I am meanwhile back to the first variation of the list - for some abnormal reason it works best for me. But of course I will test the new flavour.
@riconater3215
2 жыл бұрын
Great explanation of this topic! Definitely taking notes! Thanks!
@李蕎安-o2v
2 жыл бұрын
Wow the analogy of Trip to Tokyo is gold🌟🌟
@14SoccerLee
2 жыл бұрын
Awesome lecture on a very complex topic!! Thank you
@luizleocadio1849
3 ай бұрын
This is gold
@Pnw208
6 ай бұрын
I think people should listen to their body more. I’m an advanced lifter. I’ve been lifting for 20 years and been obsessed with learning as much as I can from the beginning to train smarter and harder. I think your body tells you a lot once you’re in tune. It tells you how heavenly to go, how many sets/ reps. If you listen to the mind muscle connection you can tell when you no longer feel it. You can tell when to rest and or when you need an extra day. I train super hard and I shoot for 3 days on 1 off in all my splits. I almost can’t train on day 4 because I can’t get out of bed early, I’m exhausted and sore all day. But I listen to my body and if I feel like I can go 4 day then I do an extra day. I also listen if I need 2 days off instead of 1. I just did 4 on 1 off then went back yesterday exhausted and weak so I did 4om 1 off 1 on then another day off because my body needs it. I think sticking to 5 on 2 off isn’t the most ideal split. If you’re training super hard you’re going to be dead by Thursday and Friday and your workouts are going to suffer. Having a day more frequently keeps the intensity up.
@BaconManBruh
5 ай бұрын
Thing is most don't even realize something is wrong. MOST of the people i know are GYM BROS and they just go to the gym and lift mad weight and just crash and learn and repeat thats their whole thing and they dont really work hard and just lift mad weight and say i worked hard and then they resort to PEDs coz they want to get huge and thats the story of their journey like most of the GymBros i know. Now these guys are on PEDs and they dont even understand why they feel like crap and just chalk it off to im a very fragile hooman being and i get sick alot like NOPE thats PEDs side effects and they dont even realized it so they are trap on a spiral. Then come ME, i stopped working out for 10 years so i was so out of shape its disgusting but i know how to train properly so they call me weak and an oddball but by month 8 i literally beat all of them except one dude, the biggest and he called me weak and im almost at his level even though he does PEDs and i dont so thats the usual scenario on every gym i went to. Its rare to find a gym packed with people that knows how to train so dont be surprised why theres just a few of us out there. Another kick in the nuts. Most of them dont even know what Spinal Erectors are and how important it is and most of the strong gym bros i know use 80 lbs for WARM UP so yeah i can already see it that SOON these guys are gonna tear something and they wont come back to the gym ever again.
@nilo7727
2 жыл бұрын
Excellent Dr Mike!!👌💪😎
@lorenzopellegrini3328
6 ай бұрын
Incredible information, thanks
@Jdario134
11 ай бұрын
I don't know if it's because I'm a beginner. Begginer in the sense of I haven't worked out in 5 years consistently and I just started my mesocycle 11 weeks ago. I have done everything to the book according to RP. I have continued to get steady results beyond my imagination. People actually asked if I was on roids which is the best compliment I could get being natural. But I have not deloaded. I have been training till failure every set of every workout. And getting a little stronger each weak. I've put on 30 pounds during this 11 week. And planned a 16 week bulk. I guess I'll continue doing what I'm doing I don't feel like I need a DELOAD
@Ak353-d7u
2 жыл бұрын
Is Mike sir doing biceps curl in the thumbnail or is it a row??
@MuskMonkey
11 ай бұрын
This is good info. I know this is a year old, but new to me. I just hit 12 weeks as new again lifter, and looking at my session volume it is starting to flatline. My son who is 14 and 8 weeks in seems to be going backward. We will try a deload week, and see if that helps him not be completely gassed half way through the session, and reboot my volume gains.
@SaltyRad
Жыл бұрын
So from what you said and how I feel during a month of lifting. Mine would be about 3-4 weeks before I start to notice systemic fatigue. I’ve been doing 3 weeks of HIT with plenty of rest. Then a crash week for endurance and nervous system followed by 5 days of complete rest them a D’load week. And repeat.
@viksenpai1
2 жыл бұрын
Hey Mike, RP team, First, thanks for the great content, as always! Second, I have a question related to RIRs - in a lot of the videos that mention deloads, mesocycles, etc. you consistently mention a pattern of going from 3 (rarely 4) to 0 RIR in the span of one mesocycle. However in other videos, mostly in the context of programming based on different levels of the trainee, you've mentioned that beginners should not fall below 2 RIR and mostly train in the 4-2 range. Can I safely assume that when you use 3-0 in your examples, I can substitute this with 4-2 for beginners? Also, how strict are the recommendations for those 4-2 ranges, because to me it seems like a balancing act between getting the best possible results and not overdoing it too early? Thanks in advance!
@z1X2c3V47
2 жыл бұрын
Mike thinks I DON'T come here for his BS? How cringe, OMG... Really thou, amazing informative video, flawless delivery, as usual.
@stosta123
Жыл бұрын
YES! The most accurate description of 'cringe' ever! Keep up the good work Dr. Mike!
@ternate333
2 жыл бұрын
Will always dream of training with Dr. Mike but I'll never be worthy
@watsonkushmaster3067
2 жыл бұрын
its problematic for me to know when to deload because my job is physicaly demanding so when im tired i never know if it has something to do with training or just with a job...then its kind of thing of the mindset for me, to allways be able to push through and train...like 95% of the time, i feel better afterwards, so idk...
@Njalgreybeard
10 ай бұрын
This is Gold! Quick question, im 42 and a total noob. How do i work out my MRV?
@mikke906
2 жыл бұрын
Thanks for another great video Dr. Mike. I was wondering what you would recommend if I'm trying to get my strength training in and also do boxing training. I watched your video on "functional" mma training where you said to strength train and then move to sports training when competition comes up. But what if you don't compete and just spar for shits and giggles? Did strength training but then my legs would be completely shot during sparring so I've been skipping leg day because of it
@RenaissancePeriodization
2 жыл бұрын
It's all about tradeoffs. I wouldn't skip leg day, but I would maybe do less leg volume and work on heavier loads and fewer reps, and also do leg day AFTER bigger boxing days or spread far apart in the day so that you can be fresher for boxing. - Dr. Mike
@Beats-By-Anthony
2 жыл бұрын
*What about accessory/isolation exercises in a deload week?* - Leave them competely in the deload week? - Train them with 3 RIR? - Less sets than normally but same intensity?
@bradburkham8468
2 жыл бұрын
I'm pretty sure in one of his deload videos he describes the deload workout as everything you were normally doing, but at 3/4 load and half volume first half of week and half load and volume the second half of the week. I might be misinterpreting that but if I am normally doing say 50 lb dumbell curls for 6 sets of 10, I would intitially drop to 35 lbs for 3 sets of 10, then in the next part of the week 25 lbs for 3 sets of ten.
@Beats-By-Anthony
2 жыл бұрын
@@bradburkham8468 AH thank you very much! Sounds right!
@ryanrogers8211
2 жыл бұрын
For deloads what worked for me while I was working with a well known coach was we would take all working weights and reduce them to 70% so 100lbs goes down to 70lbs. and reps stayed the same but sets were cut by half or more. If I was doing 4 sets at an exercise it's 2 for deload and if it was 3 then it's 1 on deload week. Honestly the deload workouts just felt like a good warm-up but the following week I would be smashing new weights and keep making progress. Also mentally deloads are a wonderful break but kinda make me feel like I'm cheating or wasting my time.
@OGgrinder
2 жыл бұрын
I’m still a noob at around 1 year of training….deloads aren’t part of my equation yet 😍
@nomudnolotus4410
2 жыл бұрын
They really should be mate, you'll progress quicker.
@ryanrogers8211
2 жыл бұрын
For deloads what worked for me while I was working with a well known coach was we would take all working weights and reduce them to 70% so 100lbs goes down to 70lbs. and reps stayed the same but sets were cut by half or more. If I was doing 4 sets at an exercise it's 2 for deload and if it was 3 then it's 1 on deload week. Honestly the deload workouts just felt like a good warm-up but the following week I would be smashing new weights and keep making progress. Also mentally deloads are a wonderful break but kinda make me feel like I'm cheating or wasting my time.
@Cryptocurrency1O1
2 жыл бұрын
Great video. Thanks :D
@coreydw1
2 жыл бұрын
Meso1 6 weeks, meso2 was then 4 weeks.
@Mikaeel84
2 жыл бұрын
We need a compilation of Dr Mike Israel outtakes and funny s*** now
@johnharris1352
2 жыл бұрын
Took up training 4 months ago at the age of 66. Any issues for the older lifter Dr Mike?
@RenaissancePeriodization
2 жыл бұрын
Great question! Answers here: kzitem.info/news/bejne/026wyXpsjqZon6Q - Dr. Mike
@dalebraithwaite6890
2 жыл бұрын
I like Dr Mike.
@travis.thefloyd
2 жыл бұрын
You should post a video with ONLY your BS. That would be great. Would make many people happy. Perhaps even life changing.
@Magic_beans_
2 жыл бұрын
Chef Dr. Mike: I got you bro.
@GokiGandalf
8 ай бұрын
Today i made my eccentrics 5 seconds long because of this guy 😂😂
@robizm1000
Жыл бұрын
Take a drink everytime Dr. Mike says deload.
@anthonylemanski9032
Жыл бұрын
I’ve been doing full body 2 x a week for going on 8’weeks. Calories been between 2500 on lower days and up to but not a constant 3600. After the 8th is up I’m gonna deload. My starting weight was 215 and I’m up to 229. After my deload I’m Gonna start cutting my calories by 500 every two weeks for 8’weeks. Someone poke holes in my plan.
@ILikeVideos62
2 жыл бұрын
I'm totally stealing that syllables joke
@Denny_7782
2 жыл бұрын
Got a dad joke for Dr. Mike. "A man walks into a bar, ...ouch" you're welcome
@RenaissancePeriodization
2 жыл бұрын
Applause! - Dr. Mike
@OGgrinder
2 жыл бұрын
Does this apply to beginners? Who are consistently making gains month to month without deloading?
@ryanrogers8211
2 жыл бұрын
Yes once you stop making rapid gains start planning deloads to keep making gains and avoid injuries.
@greenleaves8848
3 ай бұрын
If you have a 3 rir , are you supossed to have a 3 rir with every set? Or at the end of all sets that you perform for this muscle?
@raichurashrey123
2 жыл бұрын
God level 🙏🏼🙏🏼
@romaintagliaferro3189
Жыл бұрын
Me who just discovered the concept of deload after 2 years of lifting and wondering why i no longer can match some of my lifts: *oh*
@vistian
Жыл бұрын
I've never understood why we just can't find our MRV and coast gently behind it while gaining strength and adding reps and load as our body develops. Nothing I found in the literature says that you cannot do that. Nothing in the literature says that you are just going to run out of gains on a progression scale. I love RP, but I feel as though this was just kind of made up. Therefore, I don't see the need to necessarily program a deload, but if you do happen to overpour your glass, then by all means take one. It just seems that expecting one or planning one is leaving gains in the table.
@ForteanEnquirer
2 жыл бұрын
I’ve watched a fair amount of RP videos and what I am confused about is sets. So increase load or Reps, but never number of sets ? If so how do you choose the number of sets, and why Reps not sets
@pascalbeaulieu4780
2 жыл бұрын
It's increase sets and load or reps. For me MEV is 10 sets per week per muscle group. MRV is between 18 and 22 sets after a 4 week accumulation.
@RenaissancePeriodization
2 жыл бұрын
Have just the video for you: kzitem.info/news/bejne/u6KMqIeQkpOHeWU - Dr. Mike
@markperez4945
2 жыл бұрын
Great video Dr mike . I was wondering if anyone could help answer me a question on this topic . I consider myself an intermediate, I usually stay around 15-20 sets a body part every week , but I’m continually getting stronger and increasing the weight every week. Do I need to keep adding sets every week to grow , or if im still adding weight every week is it fine ??
@Jovahkiiin
2 жыл бұрын
If your getting stronger every week then your definitely working with your MAV (Maximum adaptive volume) so you will definitely be providing growth stimulus, you may be able to add volume if you measure the proxies listed in mike's "how much volume" etc videos, but if you are adding weight to the bar every week you are still technically adding volume because volume = set x rep x load x distance thus providing more stimulus each week to match the climbing MAV. Sometimes being able to add load every week is a sign that fatigue is very low and it's not masking your performance at all, so you could have room for more volume - but use the RP guides to adjust your volume so you don't accidently overreach early by just adding random sets.
@ryanrogers8211
2 жыл бұрын
Adding weight every week is the best position to be in. It's incredibly fun to be getting stronger and stronger. Keep doing what you're doing and pay attention to when to deload
@jamieknight2139
Жыл бұрын
W content
@Mrrickyboy41
2 жыл бұрын
In the end, your body can only put on a certain amount of muscle anyways. Enjoy the journey, not the goal
@coreydw1
2 жыл бұрын
I am beginning to think all these crazy life events dr mike talks about really happen and he is trying to throw us off of the trail….
@intersectedimplication
Жыл бұрын
17:41
@boihedidit2410
2 жыл бұрын
I'm here for my than JUST your bs Dr.Mike ;)
@cjfitguy
Жыл бұрын
Hey Dr. Mike, I don't rlly know if you're gonna answer, but I have a question. I'm planning on starting a 5:1 meso where my RIR transitions from 3,2,1,1,0, deload. But when I train in the 2 to 3 RIR range, I don't really get a pump and the fatigue and intensity isn't really there. I'm aware that progresses throughout the meso... but I kind of just feel bad training that way and it isn't very fun training without getting a pump for a whole 1-2 weeks. Is it supposed to be that way? If it is, I'm ok with sacrificing enjoyment for the sake of gains, but I'm just curious. I'm so used to just training to and beyond failure every single set and absolutely toasting my muscles every single time I enter the gym.
@abhistraj4284
Жыл бұрын
🔥💯
@petor95
2 жыл бұрын
Gordon Ramsays stuffed croissant video vs this? When you're going from a mini cut into mass gain block, you best believe I chose both 😉💪🏾😎 P. S. Scary good timing RP (going into a deload then mass gain next week) thank you for all the free applicable knowledge you put out 💪🏾🙏🏾👍🏾 (this video is about 100x more useful for my mass gain block though... Stuffed croissants? Not so much 🤭😅)
@hristianstoikov839
Жыл бұрын
How to figure out what our minimal effective and maximum recoverable volumes are(like how much volume is enough to strart with is more confusing to me, for mrv it seems easier to determine it due to the fact that i will be very fatigued and my strength will hit plateau)
@AGPKPHP
2 жыл бұрын
RP Family- Can anyone tell me what software Dr Mike is using for these video lectures? That allows video and the slideshow picture in picture like this? Thank you in advance! Thanks Dr Mike and RP for the great content as well!
@stepbystepfitness3301
2 жыл бұрын
i make youtube videos man, he can literally be using any program, all that he is doing is having a picture over his video, from what i know all video editing programs have this ability. you would just make that slide, take a pic of it, and then overlay it into the video
@AGPKPHP
2 жыл бұрын
@@stepbystepfitness3301 Legend, thanks mate!
@stepbystepfitness3301
2 жыл бұрын
@@AGPKPHP no prob bro, i actually suspect what he does is the exact following 1) he has a camera recording himself 2) he screen records his laptop power point 3) he then takes the video of the power point (note that most of the time the "video" is a still image), and overlays it into his video, essentially it's a video within a video, and the video happens to just be a screen recording of that powerpoint
@Magic_beans_
2 жыл бұрын
I’m coming up on a deload and I was kind of wondering about this vis-à-vis beginners. Specifically, I was wondering if they adapt so quickly that they could just hold at a given volume and let RIR climb (sounds like no.)
@chriscocoalminer3230
2 жыл бұрын
For intermediate, does this apply for those who are Testing special supplements? Or is it still best to deload every 4-8 weeks? Thanks RP!
@AngryOscillator
2 жыл бұрын
That would depend on the supplements they take and how their personal biology works with the pharmacology. In essence apply the same range finding techniques and work it out (they should have a fair idea of their normal recovery rates as they shouldn't be playing with the juicy vitamins until they are quite experienced anyway, so any increased rate of recovery should be quite noticeable. CNS fatigue is probably the thing to watch out for the most) Also if they are running supps then they perhaps should not be running them for 8+ weeks anyway depending on the supplement in question? 4+ weeks for a couple of the more.... taxing ones If they are just Testing the waters and keeping the doses 'sensible' then either they can train as they were and deload less often or train harder and deload at the same pace; until adaptations perhaps level this out again 🤷♂ now I'm just speculating though. The rest is legit.
@markraiman9275
2 жыл бұрын
Not only do I hate the use of "cringe" but I, too, also hate the emphasis / syllable joke. Austin Powers, right?
@intersectedimplication
Жыл бұрын
21:00
@14SoccerLee
2 жыл бұрын
For the lambo
@John-cena6483
2 жыл бұрын
I love you
@tofusauce
2 жыл бұрын
If you take a long break at an intermediate level, would you go back to beginner?
@Inzane8
2 жыл бұрын
I’m not Mike but I’ve been training for a while. When lockdown hit I couldn’t train how I wanted. When gyms opened up, I followed his series “building your first program” for about 3 full mesocycles before I began using the normal periodization RP model. So basically, first week, just did one hard set for everything in 5-10 rep range, and every week I added reps/load, and added a set if I was recovering on time. At the beginning, I ramped from 1 set in week 1 to 5 sets per muscle per session in week 5 then Delores. In meso 2, I started at 2 sets per muscle per session and capped it at 6 total sets before I lost steam and needed to Deload. Meso 3, started off with 3 sets per muscle per session, ended around 7-9 sets per session per muscle. Meso 4 was my first real hypertrophy block with proper periodization and I feel hyped.
@RenaissancePeriodization
2 жыл бұрын
@@Inzane8 great answer! - Dr. Mike
@tofusauce
2 жыл бұрын
@@Inzane8 my God thank you for this detailed breakdown
@Inzane8
2 жыл бұрын
@@tofusauce of course! Following mikes beginner program was an eye opener. Worth noting - in meso 2 and meso 3 of the “beginner progression” I started moving isolation/machine work out of the 5-10 rep range and into the 10-20 range.
@Fedelia86
Жыл бұрын
Optimal mesocycle length ... hahahaha. I'm happy if my kids don't bring another killer virus from daycare every other week and I can train for even 3 to 4 weeks without forced 'deload'. (Sad truths aside: thanks for the great content!)
@lizwikhoza202
2 жыл бұрын
how applicable is this for natties?
@ninji5226
2 жыл бұрын
So is a deload a light workout for a week, or no lifting at all for a week? This is the first yr I've been consistent at all in the last 10 and I've been doing blocks of 8 weeks on and then a week of light lifting, then right back to 8 weeks. It's 2 full body workouts a week so I'm not going full hulk mode lifting everyday but I make them count. I'm about to start a 10 week 3 day plan with a week of active rest in between the strength phase and power phase.
@ryanrogers8211
2 жыл бұрын
For deloads what worked for me while I was working with a well known coach was we would take all working weights and reduce them to 70% so 100lbs goes down to 70lbs. and reps stayed the same but sets were cut by half or more. If I was doing 4 sets at an exercise it's 2 for deload and if it was 3 then it's 1 on deload week. Honestly the deload workouts just felt like a good warm-up but the following week I would be smashing new weights and keep making progress. Also mentally deloads are a wonderful break but kinda make me feel like I'm cheating or wasting my time.
@mangokun5002
2 жыл бұрын
Does any of this advice change if you’re dieting to lose fat? I’m three weeks into a fat lose phase and Im training the same way I would if I were in a gaining phase.
@AngryOscillator
2 жыл бұрын
Depends just how low your body fat is and how well you perform/recover at that body fat %
@troywise3130
2 жыл бұрын
If your training volume during the week is lower than normal , but your training intensity is still high (0-1 RIR). Does a deload make sense? Or is it just sustainable as more of a maintenance period?
@RenaissancePeriodization
2 жыл бұрын
Deloads are usually taken when performance is stalled or at risk of stalling. So if that's the case, deload. If not, eh, maybe don't! - Dr. Mike
@woonty1
2 жыл бұрын
What if you're unable to increase reps and weight but still able to match previous week's numbers on the same rir week to week while increasing set numbers? Does that call for a deload?
@AngryOscillator
2 жыл бұрын
Not yet but nearly Unless you are training for strength Though a deload at that point for hypertrophy wouldn't hurt either, just you could go another week or two.... maybe. If you can recover in time and you at least match your last numbers (while keeping form the same) then sure, but perhaps a deload will boost the strength and make the next weeks more productive than the two without the deload would have been. Hard [for me] to say for sure though
@robin5088
2 жыл бұрын
If you're doing 12 week mesos it's fine adding one set per week if you are starting at MEV. But what if you are doing a 4 week meso? Do you add 2 to 3 sets each week to go from MEV to MRV? O
@Jovahkiiin
2 жыл бұрын
Autoregulation, there's an RP article on the website on it under the training volume landmarks, chances are if your having to forcibly add tons of volume every week like that to hit an arbitrary choice mesocycle length it's probably too short for you, start a meso at MEV and autoregulate until you need to deload, then you will get your mesocycle length, it's based alot on individualisation (fibre types, fatigue accumulation rate etc.) and lifestyle, diet circumstances. For example during a massing phase i can push 5-6 weeks before needing to deload, during a diet or prep my MEV-MRV window is much shorter and I often can't push more than 4 weeks without dying. Always start at MEV and assess over the meso to dictate meso length, you'll find some meso's will be longer than others, stuff like work stress, or maybe one meso you just really nail your fatigue management and get an extra week or two of accumulation.
@robin5088
2 жыл бұрын
@@Jovahkiiin Ah, thanks a lot for your explanations. Helped a lot!
@justinendert
2 жыл бұрын
but wait isnt it beter to train on feeling? if you feel good for weeks just go hard and when you feel an bit low on energy just hit it less hard?
@RenaissancePeriodization
2 жыл бұрын
That's definitely a part of it, but ideally, you'd do a combination of thinking AND feeling. - Dr. Mike
@pablowall
2 жыл бұрын
How do you stomach training to 3 RIR in the early phases, it feels like a deload. Feels like you're going in the gym to do nothing, no soreness the next day at all.
@troyhollings1574
2 жыл бұрын
I'd guess you either aren't doing heavy compounds or undershooting failure. 3 rir feels like solid ass stimulus without death mode of failure. All good though
@pablowall
2 жыл бұрын
@@troyhollings1574 no you're actually right, my current training blocks are for hypertrophy not strength, so 3 R.I.R. is very different between the two due to the difference in effort for each rep on a light weight vs a heavy weight program. Right now I'm basically doing all the major compounds twice a week but I'm doing light weight, max range of motion, then accessories 10x10. A weight that you are aiming for 100 reps on total, 3 rir per set is very light, but a weight you'd use for 5x8, 3 RIR on a set is more challenging. I don't have the right mind to muscle connection to get good growth from heavy weights... but putting even just a single plate each side on a bar and doing 10x10, ass to grass and quad squeeze at the top? Shit has me crippled for days.
@alfaalex101
2 жыл бұрын
Wait - you’re saying at times I shouldn’t be TRAINING HARDER THAN LAST TIME!?!?
@AngryOscillator
2 жыл бұрын
Depends on scale
@AngryOscillator
2 жыл бұрын
I get the joke though
@ryanrogers8211
2 жыл бұрын
Yes you should within a mesocycle
@SergeyLifts
2 жыл бұрын
#freerpdrmike
@valentinmay7198
2 жыл бұрын
do you know what exactly happened with his profile?
@sportnut1992
2 жыл бұрын
Do you think there's a difference on what the length should be if you're cutting vs massing vs maintenance? Should one phase be a shorter but more aggressive meso while another is longer and less aggressive?
@innovatixn99
2 жыл бұрын
Hey If I'm doing OHP twice per week , should I do a ton of volume for side delts?
@JpSceadugenga
2 жыл бұрын
Tons? Very likely not. Some side delt work is still a good idea though
@innovatixn99
2 жыл бұрын
@@JpSceadugenga Idk , Mike said the the MRV is about 16-22 sets per week and man that's a ton. I would probably stay in the gym forever.
@JpSceadugenga
2 жыл бұрын
@@innovatixn99 yes, but that's MRV. Maximum recoverable volume. First of all it's a general figure, so your numbers may be above or below it. Second you shouldn't be training at MRV for extended period, it's not sustainable by definition. You can make good delt gains with lower volumes than that just like tons of people have done for decades, training at YOUR MEV to MAV consistently.
@octavianandron9418
2 жыл бұрын
Ur training mostly lateral delts with the OHP. Thank me later.
@AngryOscillator
2 жыл бұрын
@@octavianandron9418 No you're not
@franciscolaxa7881
2 жыл бұрын
You have to earn your deloads, and pancakes
@AngryOscillator
2 жыл бұрын
is the syrup free? God I love maple syrup
@franciscolaxa7881
2 жыл бұрын
@@AngryOscillator that, in fact, is the incentive. U dnt hav to do anytthing for it. Just enjoy ur postworkout goodness w ur favorite training buddy😛
@blueshour
2 жыл бұрын
Can anyone answer me this: If I start a training block and feel like I can do 3 sets of x reps with 3 reps in reserve, when I'm getting to the end of the cycle can I reduce the number of sets (e.g., just 2), since I will be pushing the exercise to 0 reps in reserve? I feel like those all-out sets knock me out and I need to reduce the volume just to get through the workout.
@julian8080
2 жыл бұрын
After watching many of RP‘s lectures I would say probably not, since volume is the main driver of hypertrophy and you also don‘t want to lower the stimulus as the meso progresses. I think Mike said something along those lines, but I can‘t remember the video
@ryanrogers8211
2 жыл бұрын
Try it and see if it helps you progress after your deload happens.
@BaoNguyen-bh2rk
2 жыл бұрын
Cringing at cringe is cringe.
@DarthBunny314
2 жыл бұрын
True, that aside was pretty irrelevant....cringe
@aWildNelby
2 жыл бұрын
TBF I’m here for your BS.
@ObboB223
2 жыл бұрын
To be honest Dr Mike I found this video cringe worthy.
Ngl that random boomer rant at the beginning was cringe
@JackedBiker
Жыл бұрын
Hi Dr Mike, I've been running westside conjugate for 5weeks and I'm pretty beat up in terms of joint pain in my infinite wisdom I was thinking of doing a 10 to 14 day period of hypertrophy to give them a rest for abit should I have less of a deload time? Or would that be OK and not lose strength
@thejourneyman8890
2 жыл бұрын
You can't train 16 weeks hard without a deload? I have taken like 2 deloads in two years. I get scared to lose strength doing a deload lol
@RenaissancePeriodization
2 жыл бұрын
Don't be! Most people GAIN strength during deloads! - Dr. Mike
@bradburkham8468
2 жыл бұрын
I come for both the bs and the knowledge Dr. Mike. its honestly a 60/40 mix for me at this point
@bradburkham8468
2 жыл бұрын
@Combat Ace I mean, the obvious side tangent stories he was self-deprecating about. I love the weird stuff he comes up with sometimes
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