Increase Muscle Growth by Training LESS

The ALL NEW RP Hypertrophy App: rp.app/hypertrophy/code/RP_YO...
Become an RP channel member and get instant access to over 30 hrs of exclusive in-depth training and advanced science content! ➡️ / @renaissanceperiodization

[@zilverzeven]

Feeding less orphans keeping you big as hell

[@jdally9872]

beat me to it

[@hamham0609]

Beat my meat to it

[@justinwright3977]

@@jdally9872beating to comment keeping big as hell

[@zilverzeven]

@@jdally9872 i always beat it

[@leebennett1821]

How about eating the orphans

[@JasonAuger-gs4ve]

That was a pretty dark comparison lol.

[@justinricey5496]

The best kind of comparison.

[@d_vl5782]

Pretty sure there is a reason behind this

[@Andrew-vl9uy]

But it worked right

[@ragbb6714]

perfect so that means that if i skip legs my upper body gets bigger

[@elguapo7970]

​@@orionsimerl6539that isn't what he's saying here. He literally says by leaving out or cutting down on other body parts, the rest will have the benefit of more recovery resources that you are not using on the left out/cut down parts.

[@hiroku_nokamuro]

training legs heavy = free testosterone

[@mistermxyzptlk371]

​@@hiroku_nokamurohuge myth, there's no scientific proof that the temporary increase in free testosterone caused by training legs will benefit the other muscles. Unfortunatly it is just true that leaving a muscle behind will make the ones you train grow faster

[@codiehinds7187]

​@@orionsimerl6539 no you missed the point

[@orionsimerl6539]

​@@codiehinds7187Yeah I think you're right. When he said if you train your calves and forearms and followed that up with systemic recovery I misinterpreted that as meaning training more muscle groups increases the overall amount of recovery available. Where if you're training cavs and forearms it increases the overall pool of recovery that would then help other muscles recover. What he actually said is if you don't want to lose muscles that are not prioritized you can train them at maintenance, without taking away from the recovery available to other muscles. Overall saying that there is a finite ability for the body to recover from all stress and adapt, and it cannot be optimized at all places at all times. Appreciate your comment.

[@Nick.....]

What I got from this is to steal food from an orphanage so that my bulk is more affordable.

[@PinataOblongata]

Just eat the orphans, everybody wins.

[@valer4ikterenkov444]

Lmao

[@Stijn7094]

Perfect, just another reason to skip leg day 💪

[@May-D97]

😂😂😂

[@RoyalBack]

Scott! We're getting canceled.

[@user-ii7xc1ry3x]

The disclaimer at the start 😆

[@mohammadnibb1623]

So you are telling me if i just skip legs the rest of my muscles will literally explode

[@fusiontoa18]

If theres finite food

[@juggles5474]

Fuck it, I’m only hitting arms. Thanks Dr Mike

[@electroraptor71]

Mike Menzter has been saying this since the 70s

[@samuelhenrich2714]

He'll starve orphans before admitting Mentzer was right 💀

[@mannyruiz8493]

If Mentzer was right according to the evidence he would say so

[@lukaslanger8077]

Theres a bit of a difference in saying pay attention to fatigue and preaching that one set to failure is enough bs...

[@samuelhenrich2714]

@@lukaslanger8077 "one set" was pretty much a marketing ploy by Mentzer, what he actually said was a lot more nuanced and pretty close to what Dr. Mike is actually saying these days.

[@mann8098]

I have another theory: he was trying to gain an advantage by confusing his rivals. He probably had daily secret training sessions 😂

[@kman9884]

@@samuelhenrich2714Mentzer was just regurgitating what a dude who designed exercise equipment, with no medical degree, spouted; based on a faulty university study with a *single* candidate who was using steroids “found”.

[@panteleymonschekochikhin-k1978]

Skipping leg day keeping your upper body big as hell

[@emiliomonroy7929]

I skipped leg day today and now i feel better about it thanks Dr. Mike

[@bradleycyrway8651]

The best example I need more like this!

[@ebk1377]

And that ladies and gentlemen is why I never hit legs

[@jasoncreamer4616]

i did this over last summer, where I did 5 sets of chest press and 2 sets of flys then kinda just put forearms and shoulders on maintenance and i had milk pillows in two months, same with my back

[@fusiontoa18]

The hell are milk pillows

[@Williemiles974]

who in the fuck in the history of the world has ever called anything milk pillows

[@jasoncreamer4616]

theyre pillows filled with milk :)

[@harryvigo793]

🤣☝🏽️☝🏽️☝🏽️

[@patricklorden1680]

Dude...love how you break it down. About the only one that makes any sense in this industry. Keep putting these out there, bro...im listening👍

[@user-sg8qk9yv5r]

So what you're saying is i need to skip legs for crazy upper body

[@williamnewsome5169]

Has Dr. Mike gone to the dark side, "Mentzer's-less is better HIT"?

[@dczech4138]

Well yeah, its just that most of people dont train to the "recovery limit".

[@ForzaOwnz]

Yeah that's the big issue. This tip is for those that have already established their capacity

[@aca347]

I have no idea what my "recovery limit" is and since I'm a beginner I'm assuming it's quite high. So I try to train hard but goddamn it's time-consuming and mentally taxing hitting every muscle group except legs, back and chest 4 times a week. Soreness goes away in 1 day so I'm fine recovery wise but around the time I reach the midpoint of my sessions I just wanna lay down on some yoga mat and nap lol

[@petek4279]

​@@aca347volume is too high, therefore intensity is too low. Increase the weight. You should be struggling by the 7th rep,

[@2wheels2]

when i was in gr.9, i made a orphanage simulator. U had to manage an orphanage and deal with incoming incidents and disasters (tornados, earthquakes, plagues, epidemics(b4 thee rona), terrorist...) manage money and u chose how to manage the kids (slave labour, teaching, feeding) which impacted their moral and happiness. there were more features but i scrapped it cuz of my gooning addiction.

[@JesseFernandez]

I need to play this

[@fusiontoa18]

That last sentence..

[@w.a.domski]

we need the game

[@yasuh4550]

get back on the grind champ. the world needs this.

[@solidtank7957]

This comment is quite a ride.

[@omerazam6845]

Great stuff doc

[@chriscunningham3763]

Got it. Keep my calve and forearm training at maintenence. Glad to know my 0 sets per week is actually helping me.

[@Sepixix]

Thank you for the smart words daddy mike

[@wigletron2846]

If training calves and forearms is seriously impacting your systemic recovery then you have bigger problems

[@Z7Games]

Some orphans are more important than other orphans.

[@SawItWithMyOwnEyes]

“ scott we’re getting canceled” 😂😂😂

[@RedHoodFH]

So from what i understand, Anni was JACKED!!!

[@Cedrus_]

"Scott we're gettin canceled" hahahhaha

[@Jay-mi6qj]

Exactly why I skipped legs every week during my first year of training

[@JoseRivera-rl3qv]

As a calisthenics guy this is a huge win for me, legs are big by default don't need to train them until I finished with upper body

[@BiksNeupaYT]

This leads to support mike mentzer for natty lifters

[@monkyhypertrophy]

this is insane, i literally just made a video about this with the theory that i’d greatly increase the rate of growth for my slowest growing muscles by decreasing the volume of every other muscle group to maintenance. this is epic

[@joelbennett1987]

This video has convinced me to train biceps only. ✋️

[@piknictable]

Hey Doc, love the content. Any advice for a double workout swimming and weights on the same day? What should come first?

[@Jcabby31]

This is why switching programs is beneficial

[@yrknutzreek]

Forearms, hamstrings, shins, abs, chest, shoulders and back will definitely get hypertrophy when I can afford the gym again. The rest will be at maintenance for a while.

[@Poomanchu357]

Counting on the back of your fingers keeping you big as hell

[@nin6246]

I think we should use some of the guidance from Mike Mentzer. I've been following a similar workout routine to his "Heavy Duty" work out plan and it has been working very well. I'm also on the carnivore diet and am completely lean and strong. This combo is outstanding and think more may want to try it.

[@joshualambert8346]

How do you know if you're at your systemic limit though?

[@h.tantamoq8743]

Often by feeling excessively gassed out at the end of sets/the training session instead of muscle failure is one symptom. Stagnating muscle growth and strength are another, and probably the clearest red sign. Feeling excessively exhausted outside of training because your central nervous system is at it's limit. If you push it too far, it's a feeling of exhaustion and weakness inside of your chest area - you feel like you're lacking the breath needed to train as hard as you expect yourself to be able to.

[@fusiontoa18]

​@@h.tantamoq8743i do be kinda feelin like that

[@nuclearpistachio]

why say orphans lmao just say literally anything - you’re hosting a party, you’re feeding your class😭

[@jameskirk1161]

What I'm hearing is "skip leg day to build your arms"

[@useyourbrain1232]

Professor of theoretical broscience

[@nickybjammin7629]

Yeassss 👏🏼 I’ve been thinking about eating more calories just more actual food. I can’t catch up with my calories. I’m constantly depleted of calories!! I’m afraid I’m gonna have a stroke or somethin LOL Hey, does anybody here know if that last video got enough attention or do we need to submit our own videos to sort of help it out ..? ( to Scott the video guy )

[@mohammadfoadtavakoli7118]

Logical

[@Axefreak]

When dr Mike says “one does not simply” you better listen up real good

[@BrainofQuinn]

Less orphans = More Muscle Got it 👌

[@pullus9549]

Does edging count as training?

[@LordHST]

Is there a way to tell if systemic growth ressources are at their limit WITHOUT adding extra stuff, risking to impair the now great results?

[@itisdjpanda]

Bro playing frostpunk up in here

[@josebotelho427]

*increase SPECIFIC muscle weight by training less (of other muscles)

[@sebi9360]

That's why I don't train calves 😎😎😎

[@Manu-se5tx]

So that's why when i progress much on something i suck at another thing, for example im sucking at legs now but back and triceps are improving really fast

[@nintendoborn]

Which video was this

[@blaketheshepherd]

I'll be training glutes *exclusively* for the next 6 months 💪🍓

[@Morrigan070671]

Don’t give me an excuse to work out less

[@orionsimerl6539]

I'd like to see the research on this. People can recover from up to about 50 sets per muscle group per week. Since most people are not approaching that volume it's hard to believe that a person will benefit in one muscle by neglecting others.

[@ZalvaTionZ]

Wasn't the "50 set per week" done on a group who were left free to decide what they would do with other muscle group training in their own. Doubt they'd go very intense in that case.

[@orionsimerl6539]

@@ZalvaTionZ I was under the impression that the conclusion was you could train 50 sets per muscle and recover. If that is true, saying someone can recover a targeted muscle better by training maintenance volume on other muscles doesn't add up. No one is training 50 sets per muscle per week, so not training a muscle isn't going to help recovery of other muscles. Maybe the study was one muscle at 50 sets per week and nothing for the rest of the body, if that's the case it makes sense, but with the right nutrition it still seems unlikely to me that there's really that much benefit to train chest at maintenance and then see better recovery or results in legs. I feel like whatever your anabolic potential is, that you can grow the whole body and muscles will adapt to the stress they've been put under. At the end of the day we're talking about adaptations that the body believes are necessary for survival. Muscles being exerted to fatigue and the body responding by synthesizing protein and creating new fibers. It just seems if an area has been stimulated to grow the body is going to that as effectively as it is able to wherever stress has occurred, and it doesn't seem like it would be more effective by having less to do if the body has sufficient nutrients and sleep.

[@ZalvaTionZ]

@@orionsimerl6539 I mean the issue with that is that the "50 sets and still recover" was proven to work in a situation where the volume on other muscle groups wasn't counted and was likely to be on the lower side due to the focus of the study. So I'd argue we shouldn't draw conclusions from it that the study didn't clearly prove. Especially considering it is pretty easy to run into not being able to recover overall if you go for high intensity and volume for any decently prolonged period. The general consensus from it seems to be that specialization works with a pretty high ceiling, not that 50 sets per week for every muscle groups is something you should do.

[@orionsimerl6539]

@@ZalvaTionZ It was stated in the explanation that the subjects of the study were participants who trained and were free to train their upper body but that data wasn't included about what they did for the rest of their body. So it seems like you can train a large muscle, in that study it was quads to 52 sets and get maximum growth while still training your other muscles probably in the neighborhood of 20 sets per week. The idea that if they trained their other muscle groups less that they would then have more recovery doesn't seem right. For most people who are probably training about 20 sets per week, to reduce all but a targeted muscle to maintenance to see better recovery on a targeted muscle seems like BS, because the body has the ability to maximally recover from 20 sets per muscle.

[@ZalvaTionZ]

@@orionsimerl6539 Except there is no data about it and any conclusions from that are pure speculation.

[@tannersorgenfrey7566]

lmao liked before I learned anything because of the analogy

[@user-gm9jo7zk6r]

"It cant be that bad right?" -So about Muscle gains, imagine you run an orphanage... "Oh lord..."

[@DavidMartinez-hc9yn]

Mike I have a friend who have very big quads and he says he hasn't trained them not even once in a year to focus on hams and glutes, why does he have big quads? Now im confused 😭

[@BigstickNick]

Or….we do what Mentzer suggests and just give it 2-3 days of rest. That’s when it clicked for me…it’s not that the chest needs 2 days, but the entire system(depending how hard you workout)

[@BUFFALO_cougar_slayer]

I don’t buy this one at all. My upper body didn’t grow any better or faster when I didn’t train legs for months on end compared to when I’m training legs twice a week. If there is a difference, it’s completely negligible.

[@mattzx003]

If systemic fatigue was the limiting factor no one would ever squat or deadlift or bench press or lift to failure. Like your example of cutting out forearms? How many sets of wrist curls does it take to reach the systemic fatigue of one set of squats? 10? 20?

[@arvapor4022]

F*ck calves: got it!

[@eektoer]

No way i'm ignoring calves and looking like a dorito haha

[@allstarcardz1]

Quit calves and forearms is what I heard.

[@hahe1952]

Perfect, I'll skip upper body completely, concentrate just on legs and tail... erm I mean core... to look like Mewtwo. 😂

[@yoMRwhite1]

I thought this is how to eat well and train well while being an orphan...

[@tommywhite2970]

Could this be my excuse to never train legs again please? So that my body can focus on upper body growth lol. Seriously tho?

[@gabrielperillo6329]

So you SHOULD skip leg day, huh?

[@Pump_Junkie]

F the Orphans. Gains at all costs

[@wooowlaa529]

One more reason to skip legs

[@Ro__fittt]

So because I’m paralyzed from the chest down, I would need a lot less resources since I don’t train half of my body and half of the muscles don’t do anything?

[@fusiontoa18]

Yeah, less than a normal person for sure. But also take into account it takes more effort to crawl with just your arms, than simply walkin.

[@Ro__fittt]

@@fusiontoa18 ok dead ass facts!! My arms gas out regularly

[@anonimus370]

You're so wrong. You don't feed the orphans, sell the food, buy yachts and then dip once the orphans start running away or dying. Or just say they were problematic to begin with.

[@fakename5015]

Forearms and calves aren’t a great example. Minimal systematic fatigue. It’s not as bad as the orphanage though…lmao…this guy cracks me up

[@Thatdudeoveryonder]

Surely there are other analogies 😂😂😂

[@dekyor9547]

So just not training a couple more muscles and everything else is optimal?

[@steveffuksake]

He's baffling people with bullshit

[@clausmatthau6517]

I disagree, the more muscles are trained, the more growth Hormones are produced. fullbody 4 life 😝😘💖

[@fusiontoa18]

If ya have unlimited food

[@erickariyoshi5685]

bro could use ANY other starvable grupo, but still

[@bradycharles9571]

So if I train more the orphans will have less to eat. Am I being selfish?

[@iggswanna1248]

IKNEW IT dont train calves ppl

[@asprinklingofclouds]

This is indeed a terrible example because calves and forearms are the least exhausting muscles to train from a systemic point of view. Better to reduce deadlifts, squats, pull ups and any ab training.

[@knownoboundaries___]

Train less? Don't you routinely bash on Mentzer and his protocols?

[@kylebutler1101]

I'm genuinely considering skipping one session of legs. I mean seriously, unless you've got chicken legs nobody who isn't gay cares.

[@benahaus]

Eating orphans causes growth.

[@mv1991]

Unless you're on steroids.

[@KKai-oc7fq]

Sooo you're saying train less?

[@billyrosario4951]

I don’t agree. Doing legs should help your entire body to grow. Legs are half the body squatting puts stress throughout the entire body and helps increase testosterone

[@azr2419]

You think u grow tours chest with squat ?

[@billyrosario4951]

@@azr2419 believe it or not my entire body got a lot bigger when I started doing heavy squats every 4 day. I blew up. I have no reason to lie I’m not selling AnYTHInG

[@gilbertvillarreal2057]

So your saying more rest days

[@sparten2799]

so skip legs

[@blunderless]

??

[@yummy1234098]

Where's the science behind this? I wanna see facts

[@Innovativephysiquedevelopment]

Id like to see the science behind this. This is not true in my professional opinion.

[@paradoxer212]

Just eat more

[@iminariroller925]

Eat the extra orphans (take tren)

[@mitchmediak]

Great advice as always, awful nonsensical analogies as always lol

[@shahram7968]

Please speak slowly…

[@dirtyjerde13]

so if I stopped training everything else I would get a huge nutsack?

[@tedidaniels8302]

Huge belly

[@dirtyjerde13]

@@tedidaniels8302 how? I am going to train as much as I was before just only focus on my nutsack

Understood, I'll skip legs to get my arms swole 🫡

[@taintwasher3703]

So if you want the biggest glutes humanly possible, just stop training upper body?