How Long Is The Perfect Muscle Growth Program

[@themagicdude1135]

i personally follow the 3:1 paradigm - i train hard for 3 weeks, followed by a 1 year resensitization phase

[@rhetorical1488]

we used to call that new years resolutions 😄

[@UniversityOfMassachusets]

Infinite recovery glitch

[@Reasonably.Unreasonable.311]

mike mentzer is that you

[@legeekessayiste7015]

for a person with adhd, any new program is the best program

[@josephcraig6519]

Same, it’s such a problem

[@Weaver800]

The app saves me on this. If I have to change exercises because of availability or discomfort, so be it, but I keep the reps, sets etc and schedule the same

[@Bdavis2475]

The program is new every week because you're progressing. More weight, more reps, better form

[@keithtorrence2487]

lol. I use an app that helps. Turn the week to week changes to the max.

[@urmomsn3wbf]

I feel this very much 😅

[@DavidDavis311]

My brain is hypertrophic from all the great training advice that comes from Dr. Mike.

[@Irondragon1945]

my heart is hypertrophic from Dr Mike's beautiful smile

[@adamw9248]

Dear Dr. Mike, thank you for your advice. I started using the camber bar bench and other things you’ve mentioned for the fullest ROM possible. I stood up from the bench and thought, “Wow, Dr. Mike had me going deeper than last time and really stretched me out. That felt great.”

[@moem5443]

Ay yo

[@DeceiverIX]

Lmaooo

[@jadoonharis]

Dr. Mike has had all of us going deeper and stretched us out

[@Anthonybrother]

🤣

[@benmberman]

It was all you. The deep stretch was inside you the whole time.

[@ronaldmoore2278]

Hey man, I'm 56 and have been an off and on bodybuilder for most of my life, then life got in the way when I was in my 40s and I lost it all but I got back to the gym in February and in a month and a half, I made huge gains using Hypertrophy and strict form and it freaking works so thanks Dr Mike .

[@jacklainhart643]

100% agree. I spent my whole life focused on pushing more weight, all the compound lifts in the 3-5 rep range, and have had so many injuries as I’ve gotten older. Now I stay in the 10 - 20 range, I’m staying healthy and seeing muscle growth even as I approach 50. Thanks Dr. Mike!

[@xorgealanis8596]

This membership is worth every penny!!!! Thanks Dr. Mike!

[@MJfromdaO]

d rider

[@Coalemos]

​@@MJfromdaO😂

[@xorgealanis8596]

@@MJfromdaO 🤭

[@Nat_Jio]

U got him one of the lambos and butlers?

[@xorgealanis8596]

@@Nat_Jio I got him something even better, I paid for my subscription for the RP Hypertrophy App!

[@TheNielsenFamily5]

Until I came across Dr. Mike about 3 months ago, I’d been doing the same program since 1990…4 days on, 1 day off(Legs, Chest/Tri’s, Back/Bi’s and Shoulders/traps/abs), 4-6reps(0-1 RIR, often having someone spot me for negative reps), 3-4sets/exercise with about 3-4 exercises/muscle group. Needless to say systemic fatigue was a regular experience. Never gained much size beyond 200lbs @ 6’-2” and my max lifts were 285lb bench and squat about the same, maybe 390 deadlift. 10-15% body fat. Have always eaten pretty clean and have learned a lot about nutrition and digestion over the years, technique/form a main priority since mid-1980’s when I started. So now, at 51, this mesocycle, de-load approach is a breath of fresh air and the gym experience is new and exciting again. My body is also much happier and so am with new measurable gains. Thanks Dr Mike!

[@Moose92411]

I’ve fallen in love with a process of doing a deload to test the synergy of my new program, then do a week of 3 RIR, 4-5 weeks of 2 RIR, two weeks of 1 RIR, and then one overreach week, to/through failure. I love it.

[@litropode4728]

Je fais pareil et ça marche très bien ! Que de bonnes sensations !!

[@Moose92411]

@@litropode4728 I don't speak your language, sadly

[@Anthonybrother]

Well he speaks yours. And i speak french too.

[@benmberman]

The biggest oversight in terminology is how MEV and MRV can be read as "maximum effective volume" and "minimum recoverable volume". I propose calling them MiEV ("meev") and MaRV ("marv"). That way they're fun to say, too.

[@JonnyBurkholder]

"Minimum recoverable volume" as far as I'm aware isn't a term that's used, since the minimum volume you can recover from is not working out at all, so that's not a particularly useful metric. I agree with giving everything cool names though

[@benmberman]

@@JonnyBurkholder yeah you can work it out with logic but... y'know

[@laurel9274]

Would LOVE a video on hormones! Test, thyroid (supplementing t3), estrogen, etc. Thanks Dr. Mike!

[@issamharrabi]

Can you do a video where you critique your own training

[@thoreaurug2142]

There is one somewhere where he critiques his younger self.

[@SparkFN744]

This would be funny

[@FormerlyKnownAsAndrew]

This is timely. Wrapping up a meso on Saturday.

[@johanstrand9352]

Same, what are you changing around? I think I'm bringing back shoulder focus and trading some quad for more glute-ham

[@FormerlyKnownAsAndrew]

@@johanstrand9352 I've still got my 1 week deload to give this some serious thought. I'm fried at the moment lol. I know for sure I need to reduce hamstring and adductor training. Been having some recovery issues there. You working on any particular head of the shoulder? My rear delts need some attention...not just look wise...Ive noticed some joint stability issues from weak rotator cuffs. Been doing some movements by SquatUniversity and KneesOverToesGuy. It's helped a lot.

[@FormerlyKnownAsAndrew]

@@johanstrand9352 I replied earlier but I just realized that it's not showing up so I'm doing it again. I didn't give my next meso too much thought yet...I'm totally fried. I've still got 1 week of deload ahead and I really need it. So I guess my meso ends next Saturday. I was running a 7 to 1 paradigm but next cycle I am going to do a 6 to 1. I suspect I need 5 to 1 but I will just trust the process for now. My adductor and hamstrings cannot handle being hit 2x per week. I'm dropping the frequency and intensity of those for sure. Also, every time I am supposed to hit shoulders. I am going to replace that with rotator cuff external rotations. I want solid functioning rotator cuffs. Is there any specific part of shoulder that you are trying to bring up?

[@commanderalex4144]

Dr. Mike I appreciate your vids and your 2nd channel. 🤝🤜

[@therealjeffg]

Your videos are so educational for someone that hasn’t done a lot of consistent weight training. I’ve never heard of deload until your videos. Great humour in each video too. Thnx Dr Mike.

[@Heylon1313]

I feel like after all the things I have learned from Dr. Mike, this is the final puzzle piece that requires a good amount of individual judgement and autoregulation, and now he releases me into the wild to go make some gains and lose the few remaining friends I still have - thank you Dr. Mike!

[@JoseMartinez-yf4of]

Dr Mike, you provide so much freaking value ! Thank you very much!

[@anttikangasvieri1361]

As a father of 3 who works in healthcare, perfect program is when I can make it to the gym 2-3 times a week without divorce.

[@whitenozze]

Rough

[@fotis3v480]

Get rid of the hoe and keep the kids, bring the kids to the gym and make them swole. Gym bros love kids I've never seen a gym bro not act like a golden retriever around other bros kids including myself i love when people bring their kids to the gym and get then interested. Too bad that women are so horrendously dogshite that I'll never have a son

[@darcysandler952]

Well that sucks maybe divorce is the answer for more gains.I served my wife divorce papers this morning.wooo hooo I'm on the gain train now

[@SawBlade11]

Sounds like you need a new wife

[@aznjay94]

Maybe you and your wife can train together? Spend meaningful time training to be better

[@jasongoebel517]

I went 3 years without ever hearing about deload, and i watch body building video's like this almost every day. Crazy that im just now hearing about deload, makes sense. ive always trained to failure as well.

[@Vintage_geek]

It's a bit counterintuitive, but givimg the body good periods of rest from intense exercise is a great tool for improvement. Good thing you kept searching for new stuff!

[@matthiasona]

I really got into it with working with a coach for the first time. But to be "forced" doing a one week deload is actually sometimes challenging 😂

[@thunderkat5282]

Mike is getting better and better!

[@rickysevens]

I like the way you approach the same concept from many different angles, since everyone watching will eventually draw their own parralel to the concept being explained, love the analogies and metaphors too!

[@Michaellinnn]

The consistency of Dr mike thank you for always delivering good quality content 🫡🫡🫡 appreciate it

[@LAK_770]

Damn, Dr. Mike must be planning and recording these videos basically full time at this point. What an incredible spank bank...wait wait I mean what an incredible goldmine of information

[@AngryOscillator]

the lighting really sets the mood

[@ryanmaka9471]

Baffling that this kind of information is free to everyone. There’s actually no excuse to be ignorant these days. This channel is elite🔥

[@kiddfamilyfarmllc9962]

I’m 62 and used to competitively compete in bodybuilding. I’m on HRT and train 4 to 5 week. I rarely get sore or get pumps like I did 20 years ago. I do try to apply the science you provide. Thank you.

[@brarautorepairs]

The pump is purely a function of nitric oxide. 400-800 milligrams of nitrates is highly recommended 2 to 3 hours before a workout. A cheap alternative is to consume spinach, beets and other greens in large quantities to improve the quality of your pump.

[@deepthakur14916]

Need more of these type videos

[@jacklainhart643]

So, as a 47 year old male, my program shouldn’t be 16 weeks on and 1 week barely getting out of bed?

[@Mikey__R]

44 yo here, this completely explains why I'm always exhausted.

[@rhetorical1488]

clearly only if you didn't get enough pre, post, and during supplements purchased from a totally natty gym bro on tik tok.😁

[@weekendwarrior8179]

I was worried that this was going to be a question that was too nebulous... very relieved.

[@fredbeark4211]

You single-handedly put 500 pounds of muscle on me, I love you Michael

[@nicolasguereca8337]

Was it contractile tissue,were U even shredded like confidential documents?

[@DenaturedProtein]

Did you mean - Saint (Dr) Michael the Buff?

[@mitch5944]

Same man. My body has become the size as a small star and as I ascend into the universe I become increasingly nervous that I will never interact with the dear human species again. Although it seems I have already surpassed humanity, maybe even all organic life. Anyways thanks Mike!

[@apk4381]

Did he get you on the HGH as well? What a beautiful man he his, even with his thumb-like appearance and Palumboism.

[@C0d0ps]

@@apk4381 I drink Mike’s blood 🩸 and get free HGH. I used to be 62kg now I’m 620kg all muscle 0.3% fat

[@agentadams1302]

Mike makes me think! I imagine myself doing what he's says and get me think about what I can do to be a stronger better version of myself. Thank you Dr. Mike!

[@farmerjon7598]

Great video. I had been wondering about this topic recently and was so glad so see a new video covering it!

[@bob1669]

Hey Mike would really love a video on Ramadan training and nutrition do’s and don’t it would be greatly appreciated.

[@andrewthornquist8186]

Easy. For 40 days, don’t use dumbbells, barbell, or EZ bar and instead focus on using your allahu-akBar.

[@AngryOscillator]

@@andrewthornquist8186 they're not really supposed to deviate from their usual routine to accommodate the fast, kinda defeats the point

[@AngryOscillator]

if you're gonna train early then you'd want fast carbs, low fat and slow protein in the morning If you train later then slow carbs and some fats with any protein in the morning. Evening doesn't really matter so long as it hits macros and digests well/doesn't disrupt sleep. Electrolytes in the morning probably a good idea.... depending on the style of training you might want to train later on in the day so you can sort electrolytes and re-hydration and so on. You know, high rep, met con, cardio type stuff. I shouldn't think it'd matter for strength as much

[@bob1669]

@@AngryOscillatorthanks for the reply it was formulated in a truly professional manner and was very clear and concise. Much appreciated

[@QueenToKingOfSpades]

I’ve been training for a couple of years and I have made some good programs through that time, making the mistakes you do, learning, listening to the science, but I’ve never been good at sticking with a programme for very long. I have just finished sticking to a simple programme upper/lower, 4 days per week programme for 14 weeks with three de-loads, and I have without a doubt made the best gains of my life. Really exhausting the exercises and sticking with them for a longer period until adaptation sloss down has made ALL the difference.

[@Jimmy29li]

Structure and a plan are super important, but you reach a point to where it's over analysis.

[@rhetorical1488]

for most of us yes. however the elite industry is always looking for the next tool to sell or hype. Training analysis at Olympic levels is getting to F1 data stupidity.

[@hahahahahahahh9830]

@@rhetorical1488humans aren’t cars tho how much could they possibly optimise? The amount of time you spend in the toilet?

[@rhetorical1488]

@@hahahahahahahh9830 electrodes on Olympic swimmers and Ai analyzing the exact body movement. same for sprinters. where someone can make a buck selling possible gains there is a market.

[@jacksalmankanji1880]

Awesome Advice, been waiting for this video to come out.

[@stewsview5164]

I am 52 with newbie gains, LOL yeah, and I do a 10 week meso. It works for me and I am gaining consistent muscle and upping reps and weight. I might have to join the forum and get a critic on my weekly program that I run.

[@MamaSwole]

Lmao I love the coach Greg impression

[@Mr_NB628]

I would love to see a decision tree of this video. I bet Mike would love to make one.

[@Thrive910]

Forever and always? Also, can’t wait for the coach Greg reaction video.

[@scottsherman5262]

I'm 15-weeks into training at 48yo, having never trained in my life. The only supplement I partake in is protein, to get me to about .8-ish grams/pound, & I'm beginning to see real results now. I've finally put on enough muscle such that my newest gains are far more noticeable...basically, my first 6-ish lbs just didn't register nearly as much as the last 1-2lbs have. I love Dr. Mike's videos, they've helped me understand how to push myself hard-ish, but not so hard that I can't show up to train the next day. I train 5-days/wk & don't follow any specific programs for eating or training, because I don't want to, & Dr. Mike's correct...that stuff just doesn't matter nearly much as consistency does, especially for beginners. My first goal is a 2-year goal, when I'll hit 50, so it's exciting to see real progress only 15-weeks in - love this stuff!!

[@sh_project1999]

I just started implementing deloads thanks to you and find it very appealing to start with around 3 RIR and try to add a rep to every set every week. In the lower rep range sometimes even one rep to the exercise so that the workload per exercise is increased and as soon as a workload increase is not possible anymore or the workload even declines it’s time to deload. That seems to be the case every 5-6 weeks and that worked quite great for the last couple of months. So a little autoregulation by fractions is working great for me at least

[@petor95]

Right before I start a mass gain, perfect 🎉

[@Sumguyinavan_]

The hard part to digest is how frequently the answer is "There isn't a perfect one. There is a wide range where most people will find effective consistent results, and they just have to find what works best for them based on fatigue, time exercising, resources, and rest periods". Lots of us are hoping for a cut and dry "This hard for this long for these reps and sets for these weeks" and the human body is just too varied for that to work for everyone

[@TheFootlocker99]

Been in college for almost 2 years. Learned way more from him about exercise science than any of the classes I've taken smh.

[@julienroyouellet1903]

You magnificent beast❤

[@VioletKFY]

Dr. Mike, now every time a book says a “bald short strong middle aged man” I now use you as a character in my head 🥰🥰 love your content

[@daelinvillalobos6736]

i love you Dr Mike

[@VangaroZeon]

Lmao. Greg response video incoming I'm sure. "Dr Mike must be stopped!" Great Video :)

[@noeldaniel984]

example i hit 12 sets of quads a week. i hit legs 3 days a weeks, So 4 sets per work out. I do not add sets but once I reach 12 reps across all 4 sets on that weight. Then I move up weight to get chase after 4 sets of 12 reps. I have noticed growth from this style

[@nglyo]

6:50 after 3+years is training, this is a very crucial point in this video that I had learn by trial and error. Everyone always talking about 'progressive overload means you add reps and or load every session', THAT ONLY APPLIES FOR BEGINNERS. After awhile it will take time to progress and add reps or load even after multiple sessions. What I do is go to 0RIR on the last week, then just reduce the reps by 2-3 on all sets on the next meso (depending on how many sets) and add 1 rep across the entire 3-4 sets every sessoin (twice per week, 6 days a week), it ends up being enough overload where I literally fatigue in a stagnent line in the last week, BUT that volume was higher than the last weeek of the previous meso so I know I've made progress. I know that after a few more years I might not even be able to add 1 rep in 3-4 sets each session, and only add 1 rep every x amount of sessions, and thats okay.

[@bad307207]

I think it also depends alot on what you do outside of the gym, I get my best results training closer to the 4-1 but i need a lot of down time and "lazing around". Slowing it down and spreading it out over 8weeks is more practical for people who have lives...

[@Kayzietsema]

How about a video on diet and training while being sick (like the common flu)?

[@davindeptuck7905]

1:31 This almost exactly my describes my situation

[@aliante12si]

Real world meso: First training in the meso: 3RIR. Then too tired to train for 4 days due to work. So 1RIR to catch up. Then caught a cold from the kids. 0RIR for each subsequent workout, between 0 and 3 workouts for the next 5 weeks, random split depending on what the mirror says. Diet depending on what the wife puts on the table, with days of fasting at work because no time to eat. Whey shakes for the rescue. Deload the next time the kids get me an infection from kindergarten. Repeat. But Dr Mike helps me to navigate through the chaos, which is nice.

[@niksan-iwnl-]

I feel crazy for training for 10 - 12 weeks and then running a deload, but i find that i still recover and hit regular progressions even in those last weeks of training (13 - 20 sets per muscle per week, everything to failure after the second week with high intensity and good, controlled technique). But i should also mention, I've been training for only 2 years and consider myself to be a beginner.

[@user-wk5yc7eb7t]

7:1 deload has worked for me over the last year but the 10-12 rep range is starting to get stale, I'm trying to get out of a plateu now with heavier weight and more frequent deload since I've been sick a lot lately and missing workouts, theoretically having more time to recover between workouts. Thanks so much for the helpful videos, RP Team.

[@tyreeses6590]

If the 10-12 rep range is starting to get stale and you're plateauing (I'll assume a period of non-progression for 2-3 weeks or more) have you looked at your total volume or expanding the range? You could incorporate intensity techniques such as myo-reps at the end of a workout, drop-setting, integrated partial work or by adding an additional set or two. If the fatigue accumulation isn't outrageous (which I assume it isn't, since you're routinely outrageous) there is likely some variable you can change. Also, assess in what exercises are you not progressing in. Are they compound movements? Do you have a weakness in the chain that's limiting progression? Have you focused on specialized hypertrophy or strength training for that muscle group? Are they dumbbell movements and therefore have an insane increase in volume associated with weight change? (Keep in mind, a jump from 30lb dumbbells to 35lbs is a load increase of 14%) Switch to a cable or machine equivalent to where you can micro-load and therefore manage volume accumulation easier. An example for myself: My forearm strength is one-hundred percent a limiting factor when it comes to pull-day workouts. To circumvent this issue, I use straps once my forearms are fatigued. However, I incorporate additional forearm work at the end of my pull day (2-3 sets), at the beginning of my leg days (2-3 sets) and towards the end of my "arm/weakpoint specific" days (2-3 sets.) It would be irrational for me to assume that my forearms would progress at the same rate as my back, considering the size of the muscle group. However, I have noted that my forearms consistently fatigue in later intervals and don't struggle with earlier loads like they used to. Just some food for thought!

[@zhongxina3052]

I love you Mike.

[@rhetorical1488]

you know he saw John on stage at the Oscars and just puuuuured at the hunka hunka man meat😁

[@HeNuGy-kt9oc]

for me it is 4 weeks in maintenance, 5 for mid volume phase, 5-6 for max volume and max intensity phases, but if I do 6 I usually wish it only was 5 because I'm so tired that I'm always asleep. If I injure myself and have to rest for more than a few weeks, I may be able to go for 7-8 weeks with light weights and progressing slowly without fatiguing too much, but as I recover and the weights go up I usually end up tired much sooner than that.

[@lostinsa]

Hey Dr. Mike, seeing as Ramadan started, could you post a video on how to eat and train during Ramadan?

[@Kiladori8]

Yes please ^

[@kesmeby]

Thumbs up at 2:50 for the Coach Greg appearance.

[@TheZweric]

I don't know where the study is, and it might not concern a lot of people here, but for elite runners it is 3:1 maybe 2:1, very few mesos go longer. to me 2:1 is necessery, otherwise I'm injured after less than 2 months. Often I let people talk me into training when I shouldn't and once started, I can't hold back, gotta pull those muscles bad and try to tear tendons.

[@haivu815]

Hey Dr. Mike. I love your nerdy hypertrophy videos. I'd love to see you reference what Hypertrophy App template your referring to OR, can you include new templates as you talk about different meso's in your videos? I'm not confident that I can build my own based on what you say.. :)

[@footballlegend7531]

3:1 all to failure or beyond. After playing football, I’m usually not functioning the bext day

[@319jmp]

I have 3 weeks of training planned out, with 5 sessions per week. That in total is 15 unique sessions (3 x 5), with some compound lifts repeated during those 3 weeks. I will then repeat those 3 weeks of training, 3 times, giving me 9 weeks of continuous training (45 sessions) before a 1 week deload. As long as I don’t try to start week 1, where I left off on week 9, after the deload, I am usually ok for the next training block of 9 weeks.

[@jamespaul579]

Thank u ❤🎉

[@mconcepcion752]

I just got off of an attempted 4 week meso, and I had to cut it shorter because I was beat to shit by week 3. Def need a less aggressive meso.

[@eetumakela3362]

Yall gotta make a video with branch warren and johnny jackson

[@nickybjammin7629]

Tornado Mike!!🌪️

[@maxirhyme]

Hey, two questions 1.) Is a peak week with 0 RiR and then a deload advisable during a diet (10 of 16 weeks in) 2.) does the intensity influence your MEV and MRV? Love your content and your curiously shaped head :)

[@Geordiecrafts]

The coach Greg impression made me burst out laughing LOL

[@AlphaLionTrillionaire]

Wrong. Correct answer: whatever your lifespan is.

[@justinsterling3937]

Harder than last life

[@SparkFN744]

Remember to blast as many mg of Test and Tren as possible during that period

[@dr.attackff_yt]

love the chanel

[@lucaslouzada44]

I normally do a 5/1, but it can vary a lot whether I’m cutting or bulking, prioritizing certain muscle groups and scheduling cardio to modulate variables to goals. I notice that most of the information provided by Dr. Mike assumes you’re permabulking with occasional minicuts. One has to be aware of the need to filter it into long cutting cycles.

[@parttimehuman]

I'm gonna have a cable cross machine machine constructed that looks like Dr. Mike from the thumbnail.

[@Disco_Beaver]

I'm doing myofibliar, linear increase in reps and weight. Sarcoplasmic wave loading (i think that's what it's called) increase percentage depending on hitting target reps doing for 4 week mesocycle and 2 rir.

[@draganasunaric2435]

Dear Dr Mike, I don't believe you that your training is ineffective, my eyes proved you wrong, can I please get every detail of your training?

[@MontanaRivera1]

Hey there Dr. M, my name is Montana and I'm a 69 yr old female who was a bodybuilder many yrs ago. I've seen so many women around my age who are competing and look fabulous.....so I thought screw this I want back in the game and I want to compete. I just started back at the gym and my body is reacting excellent. Going slow right now and building to go hard. This is my last kick at the can, so I am all in........do you have any insight that I may be able to use? Also, I really do love your Content, it's very informative and motivating, so thank you!

[@Bot28111]

Could you explain why doing a mesocycle would be better than just going until failure every week and overloading every week until you cant any more then deload. What would be the difference?

[@WillEnj0y]

Im confused. Is this over-complicating things? RIR? mesocycles? Is this necessary for the average person? I just go to the gym 4 times a week with an upper lower split, and do all my sets until technical failure and do 2-3 sets each exercise depending on the exercise. Will this ever work? Will this hit a wall and REQUIRE a deload to progress?

[@EverettMelcher-rq2cb]

Hey Dr. Mike! You should check out Pablo Schreiber and critique his diet and training from Men's Health for your next celebrity video. =)

[@masterj1629]

I just wanted to tell you Mike, KZbin is showing ad for v shredd program before your video starts

[@Esco-lq4rb]

Coach Greg will make a whole video about this.

[@BearFackerr]

Amazing video! How would you define ''recover''? There's a broad spectrum between ''feeling totally fine'' and ''feeling sore''. If progression is going fine but everytime I train my muscle does feel 'worked'' or ''stiff'' or ''not as strong as in week 1'' but not actually ''sore'', is there something wrong?

[@DrewbattleTheGreat]

I been doing the same program for like 2 years now. If it ain’t broke don’t fix it

[@barrenaedu]

Hi Sr., for a plan of 3:1 and in order to avoid ending last week so exhausted and with pain in all body, what do you think of an endless rotation RIR/DEL per body group? For example: * WEEK 1 [(chest+bisceps@DEL), (shoulders+calf@2RIR), (back+triceps@1RIR), (legs@0RIR)], * WEEK 2 [(chest+bisceps@2RIR), (shoulders+calf@1RIR), (back+triceps@0RIR), (legs@DEL)], * WEEK 3 [(chest+bisceps@1RIR), (shoulders+calf@0RIR), (back+triceps@DEL), (legs@2RIR)], * WEEK 4 [(chest+bisceps@0RIR), (shoulders+calf@DEL), (back+triceps@2RIR), (legs@1RIR)]

[@ChamplooMusashi]

I find difficulty buying into the idea of steadily increasing load for weeks at a time. It feels better and makes more sense to have more peaks within a mesocycle. For myself, I do full body workouts but I typically bias each day to chest, back, or legs and arms/shoulders. When biasing an area I'll bump up the load whilst doing a lighter routine for another area so that I moderate what I'm doing while also allowing myself to peak within a week or 2. I'm not sure how compatible this style of training is with longer term periodization, but I find it keeps me much more interested in training than having lower intensity sessions weeks on end. Would be nice to see a video with your thoughts on something similar to what I'm describing, I think a lot of people train in a similar way.

[@spartanlh]

Never knew Dr. Mike was also a mathematician

[@Manakaiser]

Not sure about this tbh. I think Intermediates dont really benefit from the weeks at 3 rir or even arguably 2. They could comfortably do 2 weeks 1 rir then 2 weeks 0 rir then deload (or even 3x1 2x0 or so then deload depending on per session volume) and be perfectly fine fatigue wise. And Id argue that even for advanced lifters the 3 rir weeks are unnecessary. 2 1 1 0 or worst case 2 2 1 0 then deload should be perfectly fine for anyone provided per session volume isn't excessive.

[@schweppestanica1805]

Harder than last time is my living sore mantra

[@sergiu88sergiu5]

Dr. Mike, I really like all your training videos, they make me wistful remembering my teenage years and starting to go to the gym, where the couch had the same ideas as you about training. P.S. You look like a pitbull pocket bully😂

[@michaelwynne2150]

please watch n learn,,,he talks sense and its backed by science,,,helped me with too many pointers to mention

[@SwagxIkarma]

I have been going gym on and off for 10 years and I have seen very little muscle growth. Recently I've been going consistently for around a year and have only put on a little bit of muscle. I just go and use what ever machines is free for 45 minutes and have no idea what I'm doing I see so many videos on how to build muscle but some say drop sets some say heavier weight some say long sessions some say short. I'm so overwhelmed lol can someone point me in the right direction to build an actual plan on what to do and what works thanks

[@eddiegrant58]

The key is consistency with both training and eating. Make sure the weight in the scales is gradually going up because no amount of training intensity will compensate for inadequate nutrition (daily calories, carbs, protein, etc). A lot of people find that plenty of daily carbohydrates are important for both performance and muscle-building (alongside protein of course) so don't neglect carbohydrates. You need to select specific exercises for each muscle group and gradually add weight and/or reps over time - keep a note of your progress session by session (ie. how many reps did you manage and with what weight) either on your phone or with pen and paper. Once you've chosen your exercises it's best to try and stick with those same exercises for a long time and make progress on them, rather than constantly swapping one exercise for another. Find effective exercises that you like and stick with them. It might even be a good idea thereafter to stop watching so much of this content that's making you feel overwhelmed. Although I like this guy's videos I would say that the level of detail in this one is way above what most gym-goers need to be paying attention to. Drop sets are unnecessary unless you're more advanced, just try and take your sets reasonably close to failure. You can use a combination of light and heavy weight, both work and it comes down to personal preference. Having said that if I were you I would focus more on light and moderate weight because this way it's easier to get the hang of exercises and learn good technique. Maybe focus on doing most exercises somewhere between 8 and 15 reps (but always within close proximity to failure). You can go above or below that range if you want to. Short or long sessions - with a lot of stuff like this you just have to try for yourself and figure out over time what you like and what works best for you. Same with the length of rest periods between sets. It's not worth stressing too much about every single variable as there is no perfect approach. Just try and enjoy your training and that way you're more likely to stick at it longer term. Despite all that I've just said I can empathise with you as I've been going to the gym consistently for about 7 and a half years and my results the last few years have been poor. I have not been eating enough. Anyway I hope you find some of this helpful :)

[@SwagxIkarma]

@horsepaste817 Thank you very much for your reply, I will stick to what you said and hopefully get better results, wish you the best with your training bro

[@eddiegrant58]

@@SwagxIkarma Thanks, good luck!

[@davidevans3736]

Any recommended sources to learn more about muscle resensitization during/after deload weeks?

[@ArtOfTheCarbine]

Ayo Dr. Mike with a 'K'! What up, foo?

[@joshuagomez1106]

can't wait to see a coach greg vid on this lmao

[@adamkhedr2532]

Another great video was literally just about to ask in the group because I’m on my first meso did 4 weeks and now on 5th week deload and was wondering if I should switch it up but I’ve been making gains so gonna stick with that for another meso or 2

[@STapia-hf7vp]

When it stops working. Otherwise GO GO GO!

[@barrytaylor6701]

Can different body parts be on different stages of mesocycles or should we keep all body parts in line together so that the program ends on all parts simultaneously?

[@sch88]

Expecting the gangster rap next time around, Dr. Mic 🎤

[@themodrnpatriot4354]

Ah, at 3:28 I see what you did there ssj3 goku.

[@AlohaDogg-rl4ru]

Week 1: 3RIR Week 2: 2RIR Week 3: 1RIR Week 4: 0RIR Week 5: Deload