How to add weight and reps to grow muscle

[@hypnos-7371]

I feel like every Mike's lectures is a blessing

[@SuprEmpth]

The only lectures I enjoy lol

[@blitheringrando1410]

You have to focus to absorb it, but then the knowledge is so valuable.

[@LustreFootball]

Lectures would be plural so it’s “are a blessing”.

[@carastone3473]

Yes, they truly are!

[@Blackafternoon]

Some say he is a money saving angel

[@ankitbrother]

"There's this girl i like in the gym and i went to failure" lol, relatable shit

[@mihailmilev9909]

I read this a little before and almost as he said it lol

[@_____J_____]

@@mihailmilev9909 Bro same lol

[@eaji8853]

@@_____J_____ lol

[@EEDad401]

Even just a fraction of rep speed change effects this too. One week at 275 squat you get 12 reps. The second week you do 280 and get 15 reps. But the speed of those reps is just slightly faster and the 15 reps came easier. Rep speed staying constant seems to be important to this formula. This video really clicks for me. I've been journaling and know each week that I'm either adding a rep or adding weight. It honestly excites me to get into the gym because I feel the challenge to that extra rep or the extra 5 pounds. Thanks for this great formula!

[@dennisthorson4159]

This. And this is why in e.g. the Norwegian approach, they tend to count time spent on eccentric and concentric phases, to accomodate speed.

[@ralphwarom2514]

I have small plates. 0.5 kg or about 1.2 pounds. Generally I just use very tiny increases every week and not think about anything else. Same reps, same speed.

[@mrose4132]

For sure!!! I notice I will speed up reps as I fatigue

[@maxfern5701]

And also ROM. You can be with the same weights for a while just trying to get the ROM and tempo correct and once that's settled, then I feel like the progressive overload can really begin.

[@zakuraayame5091]

having a metronome (or app) can help you keep a pace; it prevents you from unintentionally fast counting ... so one week you aren't 1 .... 2 .... 3 .... and week three you aren't 1..2..3..; the body and mind will try to trick your conscious into lethargy ;)

[@o_Milo]

The fact that this information is free blows my mind, amazing content!!!

[@fennatthanaphop6623]

I feel guilty learning this for free on KZbin. Appreciate your hard work, Mike!

[@zacharyneilson9220]

I agree with the other guy without the yelling. Send him money and you won’t feel guilty. If you do it now, I’ll through in feeling good about yourself for free!

[@sheldonmckinlay881]

Buy his stuff!

[@Itsme-e5j]

Pass it on by teaching another person.

[@TheRickTurner]

Buy the ebook. Is pretty cheap.

[@TheRickTurner]

@0070 Gibran Maulana i bough hypertrophy & the strength ebooks.

[@tiagocampos9824]

I grew my side delts at home with ONE dumbbell during quarantine by listening to this man in the past months. Something that I couldn't do in the gym for many many months. And I'm still applying progression poorly so imagine when you do it effectively

[@johnnykarate_SweepLeg]

If high schools offered Weight Training as a course, this guy would be an amazing teacher. So many teens would be able to optimize their gym experience entering college.

[@Taptapfail]

Lol he actually has a lot of seminars worldwide

[@letsprogress4124]

Mine does

[@unpopularopinion149]

My senior year we got a new football coach who was also a “strength and conditioning” coach and he made us workout on gameday. We had our worst season 6-6 with him as our coach and we were all worn out from the game day workout.

[@abkonk]

@@unpopularopinion149 CSC certification is disturbingly easy to get- a 17 year old obsessed with reading scientific papers could get it. A PhD is a bit more difficult lol

[@rockyevans1584]

​@@unpopularopinion149 what does your shitty coach have to do with Dr Mike being a great teacher? Your opinion is more random than unpopular boyo

[@Anabsurdsuggestion]

Watching these videos answers questions I didn’t know I had. That’s the beauty of these videos. Just hit play, and you’re going to be wiser, smarter and more capable in the gym.

[@Belleville197]

This guy is the ultimate combination of scary looking bouncer and cuddly teddy bear. Like, do I wanna hug him, or run away?

[@hyetalian1]

@Adam Swink I wanted to like it, but I just can't ruin the harmony of the universe. 69 is life

[@TrainingToRipTheDevilsHeadOff]

“This is a method I like to use, and I’m going to explain the SHHEEEIT out of it.” -Dr. Mike, 2020

[@SFRB1187]

“Well motherfucker 15 was failure! 16? You ain’t never get 16!”😂 This one is chock full of great quotes

[@danstafford5977]

To continually add weight to the bar you have to up your steroid cycle stacking Etc!

[@TrainingToRipTheDevilsHeadOff]

Dan Stafford Yeah, you look like the kind of guy who says dumb ass shit like that.

[@blaine6097]

@@danstafford5977 the same concepts will take you as far as you can go natural. The steroid use is (supposed) to be once you hit that genetic ceiling. You may not be able to get as big as someone using steroids but you sure as hell can get as big and strong as naturally possible following the exact same concepts. I am not a steroid user BTW

[@bishoplarry5094]

You all probably dont give a shit but does anybody know of a way to log back into an Instagram account..? I was dumb forgot my login password. I appreciate any tricks you can give me.

[@robertelliot6040]

Dr. Mike I just came across your content not too long ago and I gotta say you quickly became my favorite channel! Im currently getting my masters in Operations Research and I deal with a lot of data analysis. I can’t believe you used the word “stochastic” when explaining variation in a weight lifting video! You effectively combined two of my favorite subject (math and gym) into one channel. Thank you for not being another gymbro channel. I get tired of seeing 20 year old gym bros that are not transparent of their “supplements” spewing bullshit and getting famous for it.

[@mike-yp1uk]

Omg lateral raises I never knew how to do them properly. I hurt my joint stepping up. Now I know how to step up and not be tearing out my rotor cuff. Thank you very much for all you do to help us become better at achieving our goals. Wow

[@si3333]

Content-wise, this lecture coverd most of my questions about periodisation, which I have been thinking about for quite a while. I had a lot of pieces of information in my head, but this lecture systemized it all in a structured form and in a practically appliable manner. Very good knowledge to add to my personal programming.

[@hopefulbloom]

TIMESTAMPS: (0:00) Intro (1:06) Contents (1:41) RIR & Progression (3:38) RIR Over the Mesocycle (6:14) Difficulties in RIR Estimation (10:48) The Rep-Match Load Progression Process (Adding Weight) --- (18:51) The Process Simplified (20:41) The Rep-Beating Rep Progression Process (Adding Reps) --- (22:34) Example (26:35) Real World Approach (How do you implement this?)

[@theMxko]

Gods work right here This comment

[@hopefulbloom]

@@theMxko AWH NO, just a the comment of someone with far too much time on their hands

[@gamblestyle7337]

"Jazzed up" vs "Not Jazzed up..." Dr. Mike you are the man. One of the best educators in the biz. Thanks for the content.

[@TexasRider41]

Dr Mike is not only a heck of a teacher in both practical and science but a heck of bodybuilder/muscle builder in his own right. Terrific content and information.

[@taylordavis1799]

Pretty sure this answered the voluminous amount of questions I had regarding progressive overload. Now I just wish I would’ve taken notes.

[@NOVELTY098]

Listening to the way you reason and use science is very refreshing

[@633frost]

I mostly do compound movements, and I usually do a legs/push/pull/shoulder routine until my nervous system is taxed, then I end up doing a deload, your videos have given me so much to think about and how to plan

[@ethanallenhawley1052]

You're an awesome teacher. I greatly appreciate the slides. Thank you.

[@gustavvogt6163]

This is one of the best info channels Ive seen, no bullshit and straight to the point. :)

[@AS-rq6tr]

faxx

[@trenbolognasandwich3215]

These old presentations are legendary shit Dr Mike, thanks bro

[@si3333]

Amazing teaching quality, feels like listening one of the best professors in the university

[@robwhitaker8534]

“...and I’m gonna explain the SHIT out if it!!” Haha, fucking loves it

[@phillips8366]

As someone who is relatively new to using RPE, this is what I've been doing to great success: start the first week with 4x10RPE9 for most compounds and keep the weight the same for every workout until you feel like you're doing 4x10RPE6-7, and THEN increase the weight by 5lbs. This shifted my focus from "INCREASE WEIGHT AND REPS AND AGHHHH" and then burning out to focusing on the muscle, controlling intensity, and asking "how many more reps could I truly have done?" It's still progressive overload except instead of increasing weight all the time, you're decreasing intensity. Once your body gets used to that stimulus, increase it slightly. Boom: gains. I've also been "testing" whether or not I'm at a true RPE6 by doing a set of 15 after I've recorded one or two RPE6s for that lift. For example, if I bench 200x10x4RPE6-7 two workouts in a row, the next workout I'll do 200x10x3 with a final set of 200x15 (and invariably still have something left in the tank). This guarantees I'm not screwing up my RPE measurements. I'll probably get rid of that as I get better with RPE, but the gains have been considerable.

[@dereknoble6796]

is your first or last set RPE 6-7?

[@phillips8366]

@@dereknoble6796 last. I'm always judging the last two sets. The first two are usually pretty easy.

[@mrbartuss1]

31:00 If you don't have much time

[@nomercy8989]

So nothing new ... thanks for saving me the 30 minutes of bable

[@TheFatSteez]

@@nomercy8989 I didn't realise a nuanced discussion behind the application of RIR to weekly progression schemes was bable. If you already understand how to apply RIR then, yes, it's nothing new. But for many of the 30k viewers who don't have RP+ or are new to the concept, the TLDR will not explain how to apply this method.

[@g_raff_har8518]

There are a lot of good small details and applicable information in between though. This whole video was actually very good, underrated. It also made me realize that I'm doing a few things wrong, and I have been for awhile now, live and learn

[@manicmandownup]

nomercy8989 you mean information that you don’t understand

[@pretty_flaco]

nomercy8989 start hard... get harder

[@hoends9880]

Tldr: if I understood this correctly - aim to increase reps or/and load per week, whilst aiming to lower RIR by 1 per week. Load/reps increase does not have to be each set, however it is ideal. If you cannot decrease RIR per week or increase load, just try to maintain last week's performance. Load:10:55 Reps; 22:42 This is just a typical increase reps or load per week, but only going to failure in the last week. For newbies, it might be better to do 5x5, with a goal of increasing reps till 10 reps can be hit, then reset with increased weight with 5x5 and repeat process.

[@TheJakecakes]

I freaking love this guy. The leg press video changed my quad game. Bad knees and off hack squats for a bit.

[@XeroHax]

A foolproof method to get to 2 RIR every set: Perform the reps at normal speed and as you fatigue that speed starts to get harder to maintain. Do your best to maintain it and when you can't, you're at 2RIR. Test it, works like magic.

[@darrunn]

Might just try this 👍

[@darrunn]

@Martin I'm not joking and I didn't think he was as it pretty much makes sense to me but I could be wrong. From what it seems like he's advising is as soon as the tempo at which you're lifting slows down, that's where the "effective reps" are. Slower reps doesn't necessarily mean you're at 0rir as you could probably get 1 or 2 more

[@rolandfisher]

@@darrunn You go it. We've tested this over and over, and when we can't maintain speed most all of us can get 2 more slower reps if we dig in. Form should still be good.

[@rolandfisher]

Wait... why did this use my old account first and my used one second... anyway, XeroHax is my old account. Hence, my answering.

[@rsouchereau]

Genuinely some of the most beneficial material you can find online.

[@rushpea447]

Great lecture, now I just wish the gym was open. Cheers Mike.

[@FormerlyKnownAsAndrew]

Man, this video was extremely well done. Big respect to Dr. Mike. He explained this perfect... I actually understand how to apply this now.

[@eyalmolchansky]

your videos are like a meditation. so soothing

[@manueldevall1251]

One oft the best science based youtube channels on youtube! Thank you so much mike, keep crushing it!

[@ejm12345]

Grea to know. This is somehow what I'm doing. Straight sets and if I feel that on the last rep of the last set I still can do more.. I add a few reps. Then I increase the weight on the last set the next week. If I could still match or beat it, then I add weight to the set before that. I'm a beginner so I find it difficult to estimate RIR. Great to know what I'm doing is somewhat similar to this.

[@Drewmon779]

Before this video, I took notes from Mike describing this in a podcast. I then used Excel to create my mesocycle. I started with a deload / feeler week. I basically designed the progression by increasing volume but alternating the progression one week adding reps and the next week adding load. I consider myself an intermediate (getting stronger with improving form & mind muscle connection). I had actually tested my 1RMs a month before on the big 3, so I used the mesocycle to progress from 60% to 80% 1RM load. It worked great. I integrated activate overload pump work out method from John Meadows using isolation exercises for the activate and pump sets. I used compounds as working sets from the progression staying in the 6-10 rep range. And I targeted about 70% compounds tonnage and 30% isolation tonnage. So the isolation exercises barely progressed (iso-volume was static). And the compounds to isolation ratio actually went from about 55/45 to 70/30 at the end of the mesocycle. It worked great. Managing stimulation and fatigue is the way to go. I'm sticking to this method going forward. And I can change it up every mesocycle. I only compete with myself so I am not sure about the macrocycle. But after several weeks of barbell working sets, I was thinking of dumbell working sets for the next one and probably progressing reps rather than alternating rep and load progression.

[@ImOnUToob]

All of your videos are great, but ones like this are pure gold!

[@josemgb1]

I’ve been searching this information in all your podcasts these days. Thank you!

[@josemgb1]

The Severed Cranium of Chris Matthews xdddd yes, exactly, I want to say that. I just give a feedback for the information, is obvious how to add weight and progress but i like how Mike explain the thing. His position of progress and volume is interesting and i think is very useful for the community.

[@PowerChucker]

you are about the most motivational lifting coach out there! Thank you so much for taking the time to teach us with all of these awesome video lectures!

[@fluffyscruffy]

'Emotional preparedness alters RIR estimates greatly'

[@sundownstudios2.075]

I've been picking a weight and adding reps from 5-6 range and every other day I add reps until I hit 12-15 then I increase the weight by ten pounds and start from the 5-6 range and repeat the process. it's been working pretty well which is what you're talking about. Awesome.

[@user-en5vj6vr2u]

I think you could stand to go a little more aggressive with this scheme since in my experience adding 10 pounds equates to losing roughly 2 reps in that 6-12 rep range assuming the load is around 100-300. So I think you could add 20-30 lbs before dropping the reps, then deloading when needed

[@yolerhymenstein3866]

This is so unbelievably valuable. You deserve a medal.

[@loganxward]

starting my first ever program/MESO cycle with one of Jeff Nippard's hypertrophy plans and this just helped me a ton

[@Cooowop]

Great vid old man mike tyvm. Finished my first week of planned meso ever + just finished ny first voluntary rest week. 📈📈📈 U have helped me so much 💪❤️

[@MrMMROBB]

Superb content and complete perspicuity. The best information on the internet in the evidence based sphere, thank you Dr Mike & RP.

[@BenWinney]

Thanks for giving away such valuable knowledge for free Mike!

[@spirosleotis3433]

This guy is the only gym buddy who I should stop the video to think what he explains. Kudos man you talk for muscles like a lecturer in university.

[@trevorkulchyski2311]

One of the best vids I’ve watched on any weight lifting topic!!

[@patrickbateman4541]

Thank goodness it actually wasn't a quick video love listening to these

[@MickDavies]

Hey Mike I've just gone into my new deload week and essentially prescribed a similar training method and tracked in my google sheet with videos. Basically doing Texas 5x5 but with the overarching RIR OF 3/2/1/0/DELOAD which worked well. Definitely hit my mvr and was dying for a break. The weight increases were purely based on my emotional state, previous sets and the graph trend and week of the meso making sure ego was removed (home gym helps). Squats were 135kg, 140kg, 150kg, 160kg on 5th set with appropriate RIR. Probably not as honest with my second week as I could of been but then again this isn't my first rodeo and there truly isn't a rush, worst case I'm set back a week or two but minimise that acculmative fatigue build up and keep my mental energy / mental state extremely positive which I feel is often overlooked from my clients / general gym clients.

[@CicceroSanchez]

I've been doing training wrong. Wondering why I've been burning out so fast but this answers it.

[@betterstrength]

I listened twice through the whole thing and multiple times in some places. That says it all.

[@shoqed]

Wow I really didn't like RIR progression micro to micro before, but now that I understand the weight choosing process, it's seems quite neat. Cool approach to autoregulation

[@travisoutlaw9511]

Gym Class before the gym 😎💪. I like that the teacher looks like he works out and knows what he is talking about. Good stuff, thank you 🙏

[@grantschick9412]

I love this. If had this when I was 20 im 33 now and been training seen 13 . Man so much knowledge and I won't lie I get lost sometimes and have to go back to video to make notes lol

[@tomparry100]

Just fantastic. Puts it so simple that you feel like you are stupid to have not thought of it yourself.

[@GeorgeLocke]

You're feeling fresh? Just off a deload? Great, put in a good effort short of failure. Next week, add sets or reps. Continue until performance stops improving. Now deload. Rinse and repeat.

[@manicmandownup]

Add sets, reps...or weight, too?

[@hehe123heheh8]

How long should the deload be?

[@manicmandownup]

hehe 1234 about a week with a reduction in volume, weight, reps...then start your next cycle.

[@user-xq2fz5tz9t]

I've been deloading for an entire year, and loading with Mcd + KFC everyday - 2 super (size) sets, 3 (takeaway) drop sets, with 60 reps each.

[@loganshrout6259]

Is there a specific advantage to 4-5 week mesocycles? What are your thoughts on something like: Week 1: 3 RIR Weeks 2-6: 2 RIR Week 7: 1 RIR Week 8: 0 IRR (optional) Deload Idea being to spend a lower % of time deloading while staying around that 2 RIR average and keeping fatigue at a manageable level.

[@DJcs187]

It's been 10 months I know, but I figured I'd still take a stab at this. So bascially, I would say this depends on how advanced you are. If you can actually make progress in weight and/or reps for 4 weeks straight while training at 2 RIR, then sure. Most likely, after newbie gains are exhausted, people will progress less quickly and thus their RIR will decrease faster, resulting in shorter mesos. You could extend mesos even for intermediate and advanced trainees, but by starting at a lower weight, so 4 RIR for example, but the tradeoff for having fewer deloads would then be that you spend more time at >2 RIR which is not ideal either.

[@BillyStyx]

Dude this shit gets overwhelming. He knows so much.

[@aceadam1828]

Very interesting. But also pretty complex. Not sure if it is more effective then just do 3 sets of 12(or whatever rep range you want) reps with the same weight and always increasing when you can finish all sets with good form. I always did it like this lets say you can bench100kg for 12,10,8 reps on week 1. On week 2 you shoot to increase at least 1 rep. When you hit 100kg 12,12,12 you increase weight. It seems more fatiguing but also more reliable. I will give it a shot tho. Dr Mike has always been a incredibly reliable source of good information.

[@Uncle_Tijikun]

This is brilliant in its simplicity, Doc! I will definitely use this approach as I only have a barbell and 4x25kg plates for now. By playing with volume I can use this approach to create a baseline and build from there. I know a little bit about programming but this approach to an auto regulated progressive overload was exactly the missing piece I needed. Many many many thanks!

[@gzz20071115]

I followed after first slide. That’s how good this guy is

[@JohnKessler]

Great video. In it you talk about increasing weight and sometimes it is not possible like when you are using dumbbells. The way I get around that is by getting wrist weights (which I believe were made for runners). I got a pair of 1.25 & 2.5 wrist weights that I can easy put on and add that micro increase.

[@PB14crash]

Absolutely UN’FUCKING’BELIEVABLE content and information, I’ve watched about 10 videos from this channel today, back to back, and there’s nothing else like it on the internet that matches this information, like seriously, fucking WOW!

[@altaj2688]

Thanx Dr . Mike for delivering this in a such a detailled manner💯💯💯

[@rcbucs25]

Wendlers 5/3/1program does what Mike explains perfectly except no guessing what your RIR is. It gives prescribed percentages based off of your own 1 rep maxes. Great program!

[@jewelfewel]

Dr. Mike Israetel is a national treasure

[@reconteam91]

I grew a pound of muscle just listening to Dr. Israetel.

[@shizzl0rable]

Finally I understand this ! Only people with a ton of knowledge can lay this out so well that even I got this 🙏🏻 thanks Doc 💪🏻

[@RamboRager394]

My girlfriend asked me why is Dana White yelling at me

[@Shabercom]

My wife can’t tell the difference between Dr. Mike, Dana white, or Joe Rogan. Can women not distinguish faces unless they have hair?

[@connerjoyce1451]

This is really good. I feel like a lot of people miss the most essential point of training: do more over the course of a block. These days it's a very polarized general opinion, the nuance level here is solid, thanks Dr. Mike 💪

[@jayashrishobna]

30:35 this is the first time I've heard someone use "perseverative" in a natural, non-medical context haha! Thanks for the great lecture, really useful for a noob like me

[@Simon-d8n]

Thanks brother Mike Off the gym now likening to this on my walk to gym .,

[@M3diaConsumer]

This is similar to what John Meadows prescribes, although his method is simpler: (1) Pick a rep range, which is mostly 8-10 for Meadows, (2) The last rep should be pretty damn hard for each set (~1-0 RIR). If it’s easy, don’t count that set as a working set and go up in load, (3) go to failure or even beyond failure on the last set (0 RIR + high intensity technique). Very easy to manage.

[@fernandoabrego8375]

This is the best vídeo I have had ever seen before, thanks!!!!!

[@sabertoothwallaby2937]

I know this is for his business but all this content is extremely valuable.

[@shrimuyopa8117]

"Unless you are getting stronger forever, which is an even better problem to have." 😆

[@alfonshomac]

Here's my shimmy method. First I just do, say W = 50kg for R = 10reps (V = 500kgºrep) then I adjust V as follows: V = (4/5)W * ((5/4)R + ∂) Ignore ∂ for a moment and let's think of it as just V = (4/5)W * (5/4)R, What that's doing is walking along the iso-volume curve decreasing weight and increasing reps proportionally. So you get V = 500 kgºrep = 50kg * 10Reps = (4/5) 50kg * (5/4) 10Reps why? because their relation is multiplicative and (4/5) * (5/4) = 1, any number multiplied by 1 does not change. Now let's think about ∂: ∂ - represents an effort to do as many extra reps as you can. Thus increasing volume by a factor of (4/5)W * ∂ Now that's your W and R for next session, next bunch of sessions you don't try to increase volume but instead increase the weight, along the iso-volume curve until you're tapping out at around 8 reps. So you shimmy-up along the Volume Surface using Iso-Volume curves. It's been working ok.Tuning the parameters is a task but hey, I like math.

[@J90JAM]

Dr. Mike 🤝 the best bodybuilding advice

[@revadofreestyle1.080]

Pure gold, high quality info! Thx Mike

[@shinsoku]

I wished this video was here years ago when I started to training. Thanks for the awesome content!

[@Romanuno]

What a great detailed video!!! you did it again, Doctor! Could you please in the next one talk about how to assess where to pick up in the next meso after following the protocol described in this video. thanks again! you are the best!

[@Bertziethegreat]

I've always been wondering about this kind of rep scheme. THANK YOU.

[@anasbendahou7722]

It has a relation the RIR with the frequency we train a muscle per week Like If It’s 2-3 times per week RIRneed to be 2-3 If only one time RIR in all last exercice set need to be 1 0

[@patrick-anourishingpursuit1772]

Great information as always! I've just started doing this in my log. I make a note of the reps completed in the previous week for the first set so I am sure to at least match reps as the load goes up from week to week. It is really helpful to have that target so I don't wimp out towards the end of the set. I've also been noting if I felt like I'd overshot the RiR target so I can adjust next time. 💪

[@iRickcast1]

Thank you for blessing us.

[@iRickcast1]

@The Severed Cranium of Chris Matthews Lord Mike predicted there would be haters.

[@TheAlexmercer360batmanfan]

I say that even if you are not increasing the weight each week.... Mikes methods are not confusing at all. All you gotta do is, start the first week with 12 total sets for that bodypart, and just make sure that you don't hit failure on ANY set that you ever do. So if there is a chance that the next one ain't happening, stop. You increase the number of sets every week by two, until you get to 22 sets per week, and on that 22 set week, you do EVERY set amrap to failure. Then you take a week off of training, the deload week, or you can train with half the reps you are capable of for 6 total sets for that week, meaning you terminate the sets the second you feel even a slight hint of burn or fatigue. Guys, I started out with a 50 kilo sandbag neutral grip press for 6 rep max.... 14 months ago. Now I press a 100 kilo sandbag for 10 reps any day, 12 reps is the PR... Just follow this simple method, go hard each set but avoid failure like plague, go from 12 sets a week to 22 sets a week, on the last week do everything to failure, followed by a week or two of deload. Repeat this cycle. The reason this will work just fine is because Mike tells you to stay at certain reps on reserve for certain weeks because it may impede your recovery. However, if you are making sure to avoid failure until the very last week of your mesocycle, then every set is productive. You may be getting weaker some weeks, but as long as you avoid failure and enforce perfect form each rep, it is irrelevant. Because the stimulus to fatigue ratio is still perfect.

[@DJ_the_DJ_atx]

Thanks for this info. Helps me in my development of being a personal trainer and in my own programming

[@allpro55]

I use 3x5 work sets done sets across. Maxed out I have about 3 reps in the tank after the first set and one rep in the tank after the second set. I use a 4 week, 8 work out cycle. I start the cycle with 30 pounds less than my estimated 3x5 rep max weight and I add 5 pounds every work out. On the first week I try for 10 reps on the final set. On the second week I try for 9 reps on the final set. On the third week I try for 8 reps on the final set. On the the fourth week I try for 7 reps on the final set. If I get all 7 reps I estimate the weight to be 75%, a 10 rep max.I calculate my 1 rep max and I target 80% of that for work out 7. This 'seems' to work and it looks like the same thing you're talking about.

[@alexanderchernoshtan9898]

Hey How it goes Good content But u dont talk about the rep/set scheme: are all the sets at same RIR? Why use a diff. rep count through the sets, why not the same Why use a front loading (aka measuring the first set) why not back loading - measuring the last with fixed amount of reps Why no utilization of "groove" through sets, the weight feels better and better - another argument for back loading

[@lesvenola2380]

Amazing information Dr Mike. You put it across so well and thank you soooo much!

[@turinho]

What do you think about AMRAP Sets as a tool for Linear Progress? e.g. we do squats 3x 6 @75 but the third set is an AMRAP Set where you go all out. Let's assume we get 10 reps out of the AMRAP. The next week we add 2,5kg (~5lbs) and do again 3x 6 with an AMRAP as third set. And based on the outcome of this AMRAP we make our decisions: 1) You match or exceed the reps (10 reps) from the AMRAP of previous week, then you know you can add weight for the next week. or 2) You don't match the reps from the AMRAP of last week, then you keep the weight for next week and try it again untill you reach your aimed rep goal and then you progress again

[@garyrumpalstitscin8661]

Thank you my friend for all these in-depth video's..

[@russguerra]

Lol I love this guy. He makes arguments against his opinion and makes a valid argument against his opinion because he realizes there are so many variables that make a decision

[@GodlessPhilosopher]

Thanks so much for this. I was starting to obsess over RIR and whether I was estimating it accurately so much that I got discouraged from even trying!

[@fatdelinquent85]

using this second gym-lockdown to cram as much of this knowledge in my head as I can. Finally take that step away from pre made plans and create my own. Hope it'll work as I imagine it ^^

[@NaturalHackss]

Ive figured out how to make amazing gains, in hardly any time, I just load my 3 rep max, and start my lift, but before I move the bar an inch, boom done, set complete, 3 RiR set achieved, im also peroidizing my workouts,nworking towards my 1rep max through this meso cycle, next week ill do my 2 rep max, with 2 RiR. Training is intense but the gains will be insane.

[@christopherhampton5135]

My new favourite personal coach.

[@mdd1963]

definitely notice that my rep gains at age 58 are NOT the same as when I was only 39-40 years old! Used to be able to go to 0-1 RIR (damn near failure!) on bench, say3 sets of benches with a given weight for 10, 8, and maybe 6 last set, and maybe pick up a rep or two on two of the 3 sets with a 3 day break. Now I am noticing that rep progression is more along the lines of being lucky to pick up 1 rep in the 3 sets! (However, I was forced to add an extra rest day, so 5 days off, and seemed stronger. Possible at just short of 59 yrs old I am taking longer to recover as quickly, where I thought *SURELY* 4 days off between upper body workouts would be enough to recover...

[@TheLazyPinecone]

"Congratulations you're brian shaw! you're the strongest man in the world!" Lmao