Expert Says Periodization Doesn't Matter (simplify your program!)

[@freddym6643]

Next menno is gonna tell us the renaissance was an overrated period for artistic, scientific, political, and philosophical development

[@phillips8366]

And that doctors are an overrated source for specialized knowledge…

[@tomcallet6672]

Thank you for the laugh

[@PaddyDoesasia-bj3bb]

It was

[@davorzdralo8000]

​@@PaddyDoesasia-bj3bbyes, that's the joke.

[@PaddyDoesasia-bj3bb]

@davorzdralo8000 Thank god for that, I thought the OP was another one of those people who thought the Renaissance was the start of an enlightened period. Thanks for clarifying that it was a joke👏

[@akivanugent0]

I've listened to Dr. Mike talk long enough to immediately recognize why he's creating a tent in his sweatshirt like that. 👀

[@Mrfailstandstil]

AYYY LEMAO!

[@danielkanewske8473]

Don't lie, you make a tent whenever you hear Dr Mike talk!?!

[@blushrxses8784]

​@@danielkanewske8473😂

[@sergeimaximov6950]

@@danielkanewske8473 who doesn't?

[@nathanielfarrugia]

Menno is hanselsome

[@x_Artius_x]

Before watching a single second this is what I am expecting to see: Menno is going to make the Dave Ramsey argument of simplification for results. Stop worrying about all the specifics and just be consistent and it will work. Ramsey doesn’t bother with the most effective plan from a math standpoint but rather a behavior standpoint. So on average most average people will have the most success this way. Daddy Mike is going to stand on the table and quote Brad Pitt in the movie Troy saying “And that’s why no one will remember your name” and then hit a back double biceps.

[@humantranscendence]

Thank you for the spoiler 🥲

[@mrsideproject]

Wow, are you clairvoyant??!

[@Ghostface-1393]

Ill take the Dave Ramsey approach

[@romanancer3258]

back double biceps > science

[@mtr7076]

dave who?

[@srleplay]

I may not NEED to fiddle constantly with ten different variables on five different timelines for my hypertrophy training, but I WANT to do it

[@alic6958]

Autism gains 💪

[@tamas9402]

spreadsheetmaxxing for that 2.48% improvement

[@tupacsoulja]

Kuz what else is there to do in life 😅

[@HumbleShallot]

Workout DJ

[@volaislive]

This!

[@MissingTheMark]

Quadratic periodization would sure be something. Exponential periodization would be amazing. Factorial periodization would be unbelievable.

[@proxagonal5954]

tetration-exponential periodization would be insane. Busy Beaver periodization would lead to uncomputable gains.

[@arihaviv8510]

I'm still on logarithmic periodization 😢

[@danielescamillajr3598]

I liked it because it sounded smart.

[@proxagonal5954]

@@arihaviv8510 Damn, bro's gaining slower than any positive power of x

[@What-he5pr]

I do logarithmic

[@GoufinAround_]

You can see Menno realized "I'm an accessory to Mike having a rant" lmfao

[@gthStan]

Exactly

[@jofortin22]

My periodization program these days: I do as many sets as I want of any exercise(s) that I want with the technique(s) that I want in the rep range(s) that I want at the intensity that I want at the frequency that I want = I get the results I DESERVE (and I am perfectly fine with that) Maybe not the best formula for optimizing gains, but for overall enjoyment it sure is. And the more enjoyable your training program is, the more easy it is to be consistent. Have a great summer everyone!🌞 Peace!😎

[@TraposaurusFlex]

If I applied your program I'd bench like 4 days a week and do some biceps lol Sometimes you need to do things you don't want to do to get results you want to get

[@Ryan-ys2bq]

@@TraposaurusFlexopposite I’d be just doing pull ups and rows with squats once a week! In fact fuck it why not, is push training really needed I pick things up way more than push them.

[@jofortin22]

@@TraposaurusFlex Tell me if I am wrong, but I don't think you would truly want to do only benching and curling all the time, because you would probably not be at peace with the idea of having over-developed pecs and biceps compared to all other muscles of your body. So if this is the case, we could say that you would end up WANTING to do certain exercises you are not as excited to do compared to some others, just so you can have an aesthetic physique. But if it was truly your excitement to do only benching and curling for a while, I would still not see any problem with that. This strategy would still bring you some positive results (body composition-wise and health-wise) and it would probably be a better idea than not going to the gym at all. But yeah, I get your point. Sometimes there are some things in life that we feel we NEED to do so we can go where we want to go, even if we are not that excited to do them. I agree with that. But at the end of the day, if we are talking specifically about resistance training/hypertrophy, I am not trying to become the next Mr. Olympia. All I want is to feel good in my body and be healthy. So if I skip a leg day here and there (for example), I just don't care. Peace!🙂

[@ShawnFumo]

This is good up to a point, but I need to reign myself in a bit or I get a bit lost in all the different exercises I could do and how much of each.

[@Damian_Ravenscroft]

You dummy 😂 Seems like you have nothing else to do whit your time 😂

[@harzemyalcinkaya]

My parents Mike and Menno are fighting but it's not my fault, they still love me 😢

[@ujjwalsingh1794]

Nice 👍

[@peterspaulding4716]

😂

[@strider7008]

It is your fault

[@someguy2972]

You were on that show "My two dads" weren't ya...

[@mete1866]

Araştırılsın

[@dcuccia]

As usual, a little click-baity title, and then full of thoughtful, interesting dialogue, and the usual lovefest and community building that I've come to expect from RP content. Mike has always promoted auto-regulation - as I understand it, that's basically the point of the RP Hypertrophy App.

[@dcuccia]

@@pricklycatsss I'm still not fully sure if I'm a bot or not

[@novonicfrotabarboza6810]

​@@dcucciaput a picture with your ass in your pfp and you'll know

[@SeuOu]

@@dcuccia I felt that.

[@soonahero]

He does say it doesn’t matter then Mike destroyed him

[@davorzdralo8000]

M​eh, Mike completely moved the goalpost with his overly broad definition of periodization. That's not what Menno was talking about in the first place, so most certainly did not "destroy" him.

[@stoicelectron47]

Dr. Mike, I think this is what you were looking for: “A true victory is to make your enemy see they were wrong to oppose you in the first place. To force them to acknowledge your greatness.” ~Gul Dukat

[@user-wk5yc7eb7t]

Yes!! 👏

[@DustinOranchuk]

Periodization is a special time in a young woman's life.

[@johnnykarate_SweepLeg]

If this guy worked for Boeing, he'd suddenly catch a mysterious, deadly infection.

[@thekingmeruem]

Leg day overtraining desease

[@Moveplaylift]

Lead poisoning...

[@evictioncarpentry2628]

Found squished in a squat rack even though the safety bars were engaged

[@shantanusapru]

I'm not an exercise scientist like Mike, and I'm not a boy genius like Menno, but by reading up about this topic & experimenting with it a bit (say, 5 yrs or so), I pretty much came to the exact same conclusion -- that 'periodization' is a BS made-up term, mostly for marketing purposes, and perhaps better suited for strength/power sports/goals, not for hypertrophy goals...programming/program management is a 'better' term I'd use... Also, and this may be my confirmation/affirmation bias speaking, I love the fact that two different experts have come to pretty much the same conclusion on/to what I figured out on my own...

[@Damian_Ravenscroft]

same but I had most gains with Mike Mentzer's HIT and just giving enought time between sessions to recover aka auto regulation. The only periodisation that make senses is around steroid cycles because you recover much quicker and you can train much more often when you are on them. That's in case you do cycling nowadays many folks take drugs all year round so pointless to periodize the training.

[@shantanusapru]

@@Damian_Ravenscroft "The only periodisation that make senses is around steroid cycles because you recover much quicker and you can train much more often when you are on them." --- That's an interesting point, and an intriguing idea. Hopefully some research will be done to study & elucidate this further.

[@CaelanTierney]

Massive respect Mike for inviting Eric and Menno on recently - Two elite sources that also deserve the spotlight. Legend.

[@mete1866]

Which video is with Eric

[@martingamer5591]

​@@mete1866 related to the necessity of bulking and effectiveness of surplus size relative to training age.

[@abusement_park]

Tons of respect for bringing experts on with different view points from what you promote. Top tier content

[@Ateka9]

Me, who doesn't know what periodization is: "Hmm yes, interesting"

[@Shpongeline]

I had to google it: Periodization is defined as the planned manipulation of training variables (load, sets, and repetitions) in order to maximize training adaptations and to prevent the onset of overtraining syndrome.

[@benjamingardner3314]

Tudor Bumpa: Periodization will revolutionize your strength and speed training, especially if you're preparing for sports. Hypertrophy is considered a phase, not the training goal. Edit: oh, that's hilarious, he referenced that very literature!

[@zabuzaa275]

Hmm interesting take for sure and I think it makes sense but, i really enjoy the periodization that mike teaches. Also his style of training is *muawh* been using both the rp apps for ab 2 weeks now, never had better workouts and been losing the weight exactly how i’d like 🧟

[@teardropsonmyfallen]

Dude periodization is literally the only thing that got me over my plateaus

[@muscledoggs566]

Strength plateaus maybe.

[@overlord3481]

No it didn't. The only reason you noticed you got over your plateau, was because you were doing too much volume to begin with. When you're finally start to give your body a chance to build muscle you notice strength increases.

[@kwerby3285]

@@overlord3481is that not periodization tho? 😂

[@muscledoggs566]

@@kwerby3285 Not necessarily. Overtraining can cause stalls and even regressions. Doing a couple of training sessions at most of overreaching may be effective. But not months on end. And periodization requires strategic planning and tends to only work with strength goals, not hypertrophy.

[@mohammadrahman8263]

​@@kwerby3285Seems like you were just resting better.

[@empirion502]

the slow zoom at 3:20 (chef's kiss)....well done Scott the Video Guy

[@Yupppi]

Ok that's cool but some of the best stuff was Dr. Mike visiting Sheiko and translating his coaching ideas. Forget hypertrophy, that was some fascinating stuff. More power!

[@nick191088]

Menno: aim for more pull ups week by week! Mike: convoluted 1/2 hr breakdown video of how to do more pullups mapped out across the next decade

[@blankspace4358]

That zoom in at 3:50 in time with the inhale was a thing of beauty! Excellent editing Mr. Video Editor.

[@GainzB4Gamez]

Who was scrolling through comments and literally read this as it happened 🫨🤯

[@gambler-ey2kn]

After several years of reading, watching various scientific videos, even listening at conferences... ect... I found out that I looked better in my high school and college days, when I only did calisthenics for as much as I can, big circuits of pull ups and push ups, plus squats, splits, and running.

[@angmori172]

My own experience: every other day training, ditch the week as basis for your workouts. Unless you actually are going to compete and have to squeeze maximum results in limited time, why train like you do? I feel fresh for almost every workout, with the only exceptions being when something else has severely compromised my rest. I don't have to mentally force myself to do them like I used to, instead I look forward to every workout. Using double and even triple progression (adding weight, reps and sets) as an intermediate I have been able to consistently keep pushing for several months now. I only take 'deloads' when life gives me a logical excuse to do so, like visiting gramps or during exam weeks. Seriously, I just enjoy life more. I love working out but the complexity of managing recovery and programming was really detracting a lot. Now it's all simple and enjoyable. My split is 5 days: (incline) bench, deadlift, Ohp, bb row, squats, with 3-5 accessories for each in order to make it almost a push pull legs split (deadlift day becomes pull and legs). I do curls first on pull days in order to have maximum energy for them, and triceps last on push days so they are pre-fatigued and my elbows are warmed up

[@angmori172]

5 day split becomes a 10 day routine cycle which gives me a nice 3 times per month to progress each lift, which is the same as a 4-week mesocycle with 1 deload week. So same rate of progression

[@djsherrill6309]

This is my first week training with the Versa Grip Extremes and I love them so far. Fantastic recommendation!! Thanks for the discount code, them hoes be expensive. Had to sell one of my lambos. 😢

[@Doctharkun]

Manly tears

[@djsherrill6309]

@@Doctharkun 💪🏼💪🏼

[@Adam-M1]

@@djsherrill6309what’s the code?!

[@richardcaraballo1185]

Lose a Lambo, but get more gains, which in time you can use to get another Lambo. Short term loss for long term gains, that's a win in my book.

[@ShawnFumo]

I haven't tried the Versas specifically, but I got some Death Grips from JerkFit and have liked them a lot. Fairly similar concept I think.

[@ArsenicApplejuice]

It could never work out between you two Menno is just too tall

[@dzen_dzenkazan8050]

Mike can stand on platform. They will manage, i'am sure

[@SynthaPak]

😂

[@gabrielgonzalez1993]

Everyone is the same height in bed 😉😘

[@undergang8574]

I just recently started doing peak weeks and deloads and i love it i used to get really fd up after going hard every workout and need breaks but i thought i was just weak or ate or slept too little or smth now i just get fd up after peak week and then its chillout time and i make better gains anyway

[@rando9574]

lazy

[@matiasaniano5133]

What a stimulating academic conversation. I love all the conversations you guys have!

[@BrodieGiesbrecht]

I've taken Menno's PT course and can confirm it's next level! We'll worth it for anyone considering! 💪

[@thenucas]

1:19 "now if you are doing these things, you ARE periodizing--" stopped video here. glad we got that out of the way early, saved me 18 minutes.

[@jeffreydhill]

The moment you said "there is no such thing as 'daily undulating periodization,'" I heard Layne Norton scream in the distance. Sidenote: You should have him join you on RP! Would be interesting.

[@normandduern2413]

Two fitness experts mostly arguing epistemology. As a philosophy lover who works out, I love it.

[@trentenmerrill5239]

I love your channel man... Keep up the good videos and good vibes

[@carlosoliver1887]

It's true that you don't have to follow by the book what you program 8 weeks in advance , but it's still a good guide to see how you're progressing over time. It's wise to deload every once in a while (6 weeks -3 months ???) to give training stimulus response a reboot and also your joints and your mental well being and chillness, we gotta also use our goodies for the girls , that can't be missing

[@Isaac-tf9ri]

Deload when you aren’t recovering if you know your sleep, Hydration, and diet is not the reason for the bad recovery.

[@carlosoliver1887]

@@Isaac-tf9ri never said that

[@JackOfHearts42]

I do high-rep/low-rep days. My "blocks" just change which exercises come first for a couple months. Sometimes after several weeks of consistent progress I take a day off. That's my periodization. Simple, and autoregulated.

[@Sol-01]

damn thats crazy ... :|

[@Jacktemps]

Same here, with triple progression. Ensure my body weight and weight on the bar increases every week. Take a couple days off if I’m truly exhausted.

[@DuncanL7979]

Dr. Mike how do I train my head muscles so that they look just like yours, with that Dugtrio look?

[@martingamer5591]

Kudos, I nearly choked reading that.

[@zakdeals]

That little Mike head shake with the quick cut right before agreeing in the beginning was a good clickbait edit Scott well done

[@SeuOu]

Always fun to watch, always learn something. 💯

[@stefansamardziev5162]

Love the videos with these two geniuses! 💥💥

[@nathanh4237]

Man layne norton catching strays haha 🤣 You should have him on, that would be great.

[@wayneivers732]

Mike and Layne bonding over their hatred for Lyle McDonald is something I'd like to see.

[@triplewithcheese]

Given that Layne is still roughly as much competitive powerlifter as he is bodybuilder his approach isn't 100% hypertrophy focused. Mike seems to get lost in hypertrophy over everything else assuming everyone has the same singular goal.

[@slee2695]

Layne is a tool ​@@triplewithcheese

[@Bangarang341]

​@@wayneivers732oh yes please

[@zhongxina3052]

I love you Mike.

[@HexlGaming]

13:24 okay, but won't I "wear out" my best exercises by just adding weight to the bar over time and doing the same exercise first thing in the gym every session?! or is this meant to rather still go for 3 different exercises for a 3x/w program but try to just add weight in all of them and when none of them are giving you the same linear gains anymore to then switch to doing different rep-ranges? like going from every time 8 reps 30kg for 3 sets to monday 8 reps 30kg 3 sets but wednesday 21 reps 20kg 3 sets and friday 5 reps 35kg 3 reps? or did I misunderstand what he was trying to say here?

[@ViralCYT]

mike you should review some of your workouts from your old original channel and critique yourself also that video of you rolling with a guy in bjj and picking him up in a headlock is terrifyingly hilarious

[@millie35998]

What's his old channel?

[@ViralCYT]

@@millie35998 renaissance science

[@Bangarang341]

​@@millie35998 Same I'd love to see it

[@jtcustomknives]

I wish our politicians could be this respectful to each other when having a in-depth disagreement

[@StevenClements]

That was a fantastic lecture Mike

[@jbdmb]

Man RP has been getting taken to task. First volume is negated as the driver of hypertrophy, then full range of motion, now periodization itself!?!? Got to change the shirts to lengthened partials and the name to renaissance simplification.

[@dieandgoaway]

When was volume negated as the driver of hypertrophy?

[@CW-ty4ty]

What do you mean volume is negated as the driver for hypertrophy?

[@davorzdralo8000]

When was volume negated ? What is that about?

[@Vincent_Beers]

You must only read the title without listening or understanding. Because nothing you just said was accurate. There's nuances to each of those conversations that you completely missed.

[@KagedDJ]

@@Vincent_Beersit’s also a hyperbole joke

[@DragonballG.]

The satisfaction I get from watching Menno debunk Dr Mike’s broscience approach is unrivalled.

[@Armada474]

Go to the gym, pick up & put down, note it - try to do more next time. The end

[@nikvanscoyk4427]

I feel like you could make the same argument with nutrition in terms of going by feel vs religously counting calories.

[@donnierusmisel2221]

The ending theme is perfect , do not change it

[@Jimmy29li]

As long as you listen to your body...I haven't seen much of a difference utilizing periodization. I think it's good for people who are always pushing and need to pull back sometimes. Other than that, it can also hold you back from pushing when your body is capable. I'd rather just listen to my body on when to push and pull back, not with some theoretic programming.

[@Vincent_Beers]

Did you even listen? Listening to your body and adapting is periodization. Adjusting your variables to meet your needs is periodization. The whole "over rated" title was in reference to older out dated and often mislabeled versions.

[@someguy2972]

@@Vincent_Beers Do you even li(ft)sten bro?

[@Sol-01]

Why can't my body listen to me, I have been fucking patient with it, can it stop bossing me around

[@anthonycapozzoli6607]

Critique knees over toes guys training please!

[@RogueSchoIar]

Hi, I'm Dr Mike and welcome to Renaissance Simplify Your Program.

[@aaronpulido968]

The PsyOps meant to deconstruct my worldview around training continue. *Sigh*

[@GimmeMoreMilk]

I've done a couple of 4 week mesocycles with the RP app. Still somewhat getting used to it, but haven't really vibed with the last deload week. Wish there was a way to just exclude it and adjust if needed throughout the weeks (like press an "I'm feeling fucked up" button). However, the rest of it and the way it auto-adjusts is pretty cool.

[@michaelsiemasko9395]

Just do the longer mesos and skip the deload week, you can always add the sets you left off at in a new meso but if your training properly after the first or second week of that continued accumulation youre gonna die😂 unless your very slow twitch

[@NickNovisky]

lemme sign up for that tour 3:49

[@rowancopeland7426]

Quadratic Multi-Fractoral Duo-Undulating Block Periodization. Dont knock it till you try it. And dont forget perineal Sunning

[@humansizedaperture]

“It’s also the way that no one trains!”

[@MrMattie725]

Dr. Mike: "Here is Menno, an expert! Also Dr. Mike: does an ten minute monologue :D

[@timothylees8165]

Holy fuck. Thank you so much for this. This is brilliant. I have been saying this for years. Planning is critical but it has SERIOUS limitations

[@kevinrice7291]

Can’t get enough of these guys

[@Naldo411]

NGL... Deload weeks are so mentally rewarding in-between mesocycles of hard training... So I'm gonna say it has some merit for the long term for sure.

[@Paroex]

That's largely what I use them for. Not because I'm on the verge of being injured, not because my strength is taking a nosedive, but because after a week off, my motivation is way up.

[@The_Musical_Cartograph]

A bit confused... Doesn't the study Menno talked about last time about how explosivity of movement during training appeared to be a primary driver of strength gains somewhat legitimise the presence of Power specific days for a "Strength and Size" prgm ? Also, wouldn't it make Training for Strength and Training for Power : the same but with different weights and realistic speed targets ? And, if the previous affirmation is true, since the SFR for Hypertrophy is so poor on Power days, wouldn't it mean that training for Strength and for Size is actually not advised ? making powerbuilding an oddity ?

[@BobbyHill26]

I feel like powerbuilding has always been an oddity though. Like, we all realized it’s not the optimal training strategy for anything, it’s just the fun way. Powerbuilding being the combination of strength training and hypertrophy, not necessarily actual power in the scientific sense. As to my understanding of training for those different things, training to increase power is most effective at around 30% of your ORM, which makes sense because speed is more important than weight when calculating power. Strength is obviously best trained with extremely high %s of your ORM. That makes sense though, the best way to train power output is to train on the range where you can maximally exert power and the best way to train strength is to use the highest weight you can. And then hypertrophy has a large range of highly effective %s where you just have to go hard with weights that aren’t really heavy or really light, which makes sense because it all stimulates the muscles.

[@Adrian-cn5rk]

This was great!

[@danielnator123456]

Me lift heavy things until muscles hurt. Me lift in my Bedroom cave. Me see progress. Me happy with self. Me continue to train like this.

[@MaykellPascual]

But is the timing of the Lamborghini fleet revving planned? Is there a peak that optimizes the loudness of the sound?? Does it happen linearly???

[@SawItWithMyOwnEyes]

lol that eye roll when menno mentions “Soviet” 😂

[@andreastauber5739]

Hm. Interesting. I totally agree on "linear periodization" and "daily undulating periodization" basically being "increasing stimulus" and "training programming" but I can't subscribe to the definition Mike gave on Periodization - then again, I am not a sports scientist and the periodic table of elements isn't a table one can have dinner on, so there might be some specific nomenclature here that I, as a non-initiate don't know about. But I'd argue Periodization is structuring a certain time frame into differing periods. For hypertrophy this would most likely at least be bulking and cutting phases, if you do bodybuilding contests also contest prep. But at this point we're going VERY far from "4 week meso + 1 week deload, strength meso, hypertrophy meso, metabolite meso, etc" what - at least as I understood it - RP proposed, when now the message is "progressive overload until you need a deload, no matter the time and do mainly the same training".

[@davorzdralo8000]

Yeah, Mike's definition seems overly broad to be useful. It's almost "any good training is periodization".

[@CODKenny1]

To your point about Norton’s power focus: does that mean dynamic days in the conjugate method are also a complete waste of time?

[@tweatification]

This feels like my parents are arguing

[@GioJugeli]

I am 18 years old , started working out 3.5 months ago and I think i am training quite well(great progress). Only concern I have about my training, is my biceps. Reason for this concern is that I have been diagnosed with radioulnar synostosis since I was a kid(was born with it). Only problem for me is that I can't supinate my wrists,I can only use pronated and neutral grip(but its quite a problem when you try to train your biceps,I can't do the best exercises). Thankfully, mother nature didn't fully sacrifice me and gave me great bicep genetics(I have been told multiple times by more experienced lifters). I would like to know what would be the best training option for my biceps with my limitations, so I can grow them as they should have grown in normal training conditions.

[@trollwitchdoctor]

I think Wolf Coaching (Milo Wolf, also a RP regular) did a video on studies on this, where he concluded that theoretical arguments aside, real world tests have never shown any real difference between neutral grip and supinated grip for bicep development. You could just do hammer curls, and it probably won't be a limiting factor. (That's what I do, they feel the best for me.)

[@uhmmmFU]

@@trollwitchdoctor You should try out the preacher chinup Alex Leonidas started talking about recently. It goes crazy. Its near the end of his "Best Chinups for Big Biceps" video from 2 weeks ago.

[@GioJugeli]

@@trollwitchdoctor thanks for sharing that information, now I feel more relieved about it

[@Sol-01]

Go see a physical therapist of a physiotherapist

[@vivander807]

I need actual visual evidence that Dr Mike can actually squeeze that squat frame into a Lambo…

[@FlyingBirdFlip]

Hey guys, just a couple question about renaissance periodization. 1. When you train a set 3 RIR, is that assuming failure is when your form BEGINS to breakdown, or does that include grinder reps? 2. I understand that you must increase rep/weight each session. If we take bench press for example, i like to bench 2-4 times a week. Do i increase in rep/weight each time i do bench, or does it have to be a week gap? I bench monday, wednesday, Saturday.

[@Sol-01]

1) It is when form begins to break down And what are 'grinder' reps? Reps that are difficult and take a long time to complete in comparison to a 'normal' rep but with good form? Or reps with form out of the window but you still get the weight up with struggle? 2) Are you talking about Barbell bench pressing? Are you benching 2 x per week? 3 x per week? or 4 x per week? which one is it? And if you are going to bench 4x per week do a different variation of benchpress each time

[@jackskellingtron]

I guess since periodization is spending a chunk of time focused on different strength/size/power qualities, you'd better be pretty clear how qualities x, y, and z map to your goal, and you'd better be pretty clear about what your goal is in the first place. Training all those qualities together always made sense to me rather than doing block periodization. But the wisdom of block periodization, to me is realizing you can't PUSH all of those qualities at the same time. The equivalent in the hypertrophy world would be something like specialization phases. What's RP's opinion on these? And just curious for Menno is there any interesting research on peaking for sport (or even weightlifting)? That's another area with a lot of superstition where it's hard to know the truth.

[@Sol-01]

If you want to train 3 different physical qualities at the same time and be a jack of all trades but a master of none, be my guest

[@jackskellingtron]

Most people that say stuff like that are fat and weak.

[@toddapplegate3988]

Light vs heavy day, OMG is the key. So 20 with 405 vs 525 for 8 then week 2 405 for 22 then 530 for 8 on week 3. It's just not about power or strength it's still about how big you get. Looking at the average man performance who cares that you deadlifted 3x body weight can you lift 50lbs multiple times over the next 1.5 hours to get the mulching done.

[@Sol-01]

you having a seizure

[@samantha5571]

Dr. Mike, this may not be in your wheel house which I doubt because you are brilliant but I’m having a hard time putting a program together that also works with my running schedule. I’ve recently started racing 10ks and I’m running about 40 miles a week and lifting three times, I don’t wanna burn myself out but a part of the reason I’m a strong runner is because I’ve spent years lifting … I’m lost, please help or don’t it’s ok. I still love you

[@davidbuz82]

The sole purpose of periodisation for me is injury prevention - auto regulation, I feel doesn't do this anywhere near as well

[@anuragrajesh65]

I’m in my actually go to the gym block now we halfway through may

[@Dontdoit_]

I was in an extreme deficit for a month and I have recently started bringing my calories up so I could have more energy to workout

[@rockyevans1584]

How much did you lose in a month? Did you get to your goal weight or body composition? Did you add cals to hit maintenance, or are you jumping straight from cut to bulk?

[@twistedtrailerparktales2126]

After martial arts for 14 years I moved to strongman at 30 and now at 38 I've gone from 140 to 180 with a 425 Squat, 455 dead lift, 305 bench, 210 log press but for 2 years I've gotten neither bigger or stronger and more calories just makes me fat not stronger. I had planned on taking the next 18 months to do several hypertrophy cycles 10-15 reps. Then back to more specific with 6-10 rep sets. Then start peaking for the closest event I can find after 40 hopefully at 200lbs Is it too late for me at this age?

[@overnightavenger1470]

Bro strongman don't take off until there 30s and 40s. What state are you in ?

[@twistedtrailerparktales2126]

@@overnightavenger1470 Nevada. I've done alright finishing 3,1,2,5 (MW), 2,3,and 6. I've never taken less than second in a press, DL, or Atlas stone event but these kids kill me on speed events. I mentioned I competed in mma before and the reason I gave that up is because of the knee injuries I enquired. I was just wondering if it's an unrealistic goal to try and put on lean size with a hypertrophy focused program for a while before I enter masters or just focus on practicing my events more?

[@deckdynamics19]

Dr.Mike, When are you going to do a video on hypertrophy for tall guys?????

[@Sol-01]

You cant be serious... His not going to do it because the process of hypertrophy is the same for every fucking person

[@fps079]

Everything in cycles. The stability, duration, and amplitude depend on the individual's abilities. Your mileage may vary.

[@Oregano420]

I was under the impression that linear periodization was simply changing rep schemes in a linear fashion so that it is no longer in distinct blocks. Like reducing the number of reps in each set by 1 each week while increasing the load to stay at approximately the same RPE, e.g. going from 5x10 to 5x1 to prep for a powerlifting event for example. Is this not the case? Seems like Mike and Menno are using it interchangeably with linear progression

[@Sol-01]

Yeah I noticed this too, glad I wasn't the only one Its a blend of hypertrophy to Strength to 'Power' (Not really power though?) to Maximal Strength rather than distinct blocks

[@adamkumorek636]

When will you make a video discussion about renaissance?

[@kyle_lyons]

so then should we skip the reload week on the RP app?

[@Sol-01]

I would skip "reloading" week or anything that has no definition

[@david4ling]

Any ideas on how to sold tension headaches 3 weeks ago I just started getting them and am now taking it easy doing half workouts. I can feel them coming in during the set and have to stop so they don’t start

[@davorzdralo8000]

Take a deload week? Are you sleeping well? Are you exhausted from work?

[@MisterOcclusion]

I started getting them in the gym and they’d get so bad I literally puked once. They were sinus headaches. Mine only go away if I take ephedrine (decongestant) or lay flat on my back for half an hour

[@someguy2972]

Did you take the jab?

[@davorzdralo8000]

@@someguy2972 oh god, a fucking cultist is here 🤣

[@someguy2972]

Would be an idea to mention the articles you have issue with so others can appraise.

[@dhunter8286]

Once again, Soviet science: worthy effort, needed real world refining. Enter the mass line of auto regulation feedback, and we have MLM periodization FTW🎉

[@toddapplegate3988]

Menno is massive. Wait no he's in shape.

[@dylanfoote3029]

The fact Mike just did this whole interview with his hand in his interview w atleast one hand in the pants is mental

[@toffaha2692]

10:37 "Every program is linear in a sense. Just the slope of the lines is different". NO! Linear (in this context) means that the curve has a constant slope as opposed to for example a logarithmic curve, which would have a 1/t slope. What do you mean linear but the slope is different. Linearity (in this context) is a statement about the slope!

[@Sol-01]

linear in that progress is still happening Dude you can't be that dumb

[@pedroalves6560]

You're misinterpreting your own reasoning. f(x) = 3x and g(x) = 5x are two linear functions, yet they have different slopes. Every program is linear but the slopes are different (from program to program, not in the program itself).

[@twistedtrailerparktales2126]

The Purposefully Primitive was my first dive into powerlifting and I had greta success at first and then started getting to the end of my block cycles. If Marty rewrote I'd say for us idiot readers and newbs you don't need to plan a 12 week cycle as a beginner. Run 20s until you can't then 15s. Then 12s. Then 8s. Then 6s or 5s to 3s and 2s. I'd say the same for starting strength. First time I squatted 405 was for a 5 rep set and I was so dead the following week I couldn't get 365 for 1 on a warm up. I'd say hit that nose bleed PR. Chill or deload a week then start back at 70%

[@M1keDaly]

Hrmm, maybe I'm using the app wrong. Just started a new 5 week mezo this week. Its the same exercises as my last 5 week mezo so I just carried over the loads from week 4 (before the deload) and picked up progression from there. Should I have changed something?

[@LatimusChadimus]

Well periodization was simply designed around lifestyle so that people would do more for the sport during the season and less in the weight room, and more in the weight room after the season while being less sports specific. Obviously it would go to the individual around your lifestyle

[@jacobmetzler1385]

What time of day is best to hit the gym?

[@Sol-01]

8AM its when your the tallest and your muscle cells are the most stretched out meaning that the hypertrophy progress from training that day fills up the myofibres more as they are stretched out hence why you gain more muscle during a training session at that time

[@mckenzieringo4717]

I wanna see the Layne Norton collab!

[@nikos.1644]

Mike... you are something else. In a good sense. But DAMN.

[@TheHaiku2]

I think Mike Tyson said it best, 'everybody got a plan, until they get punched in the mouth.' My experience with periodization is that it's probably bullshit, but I wouldn't know because I don't think I've ever made it through more than one or two mesos where I didn't tweak something, and have to make major structural changes the training paradigm. I imagine it's the same for most folks. Just go to the gym, make sure you're training at least one of the big six for the day (knee dominant pattern, hip hinge, horizonal/vertical push, horizontal/vertical pull) and an accessory or two, for at least 2-4 sets, near failure, while eating a health promoting dietary pattern, and your bases are covered. Anyone that wants to make it more complicated than that wants to sell you some shit.

[@EndurancePerformanceOptimized]

Wait! Supertraining gave lifting theory without empirical data? Shhhhh, man I see lots of bars and graphs in my edition. I must have gotten the unedited version. 30 years of lifting has taught me this, go heavy when you feel good, do "functional" training when you don't. Lol, Dr Mike loves functional core training.

[@matthewmcwane9569]

The RP hypertrophy app doesn’t seem to exist on iOS

[@dawnhritz6538]

The app is web based, it's not in ios or android app store.