RP Webinar with Mike and James 5-12-2020

[@DrMiloWolf]

TIMESTAMPS Luis Garza 0:54 Thoughts on unilateral training? How to train weaker side? Do the same reps for both sides? James West 6:00 I get really severe DOMS In my adductors from back squats. Why is this happening? Khalid B 8:53 If total volume is lower in a subsequent hypertrophy mesocycle than in the preceding metabolite phase, does that mean the overload principle is being violated and I will grow less? 12:02 Is building a strength base for natural lifters necessary for hypertrophy? Does doing too much volume as beginner permanently increase your volume landmarks? Should enhanced athletes train differently? Sam Schneider 24:36 Would endurance training benefit from a similar re-sensitization phase that is often implemented in hypertrophy training? 32:04 Can you grow a muscle group using sets FAR away from failure if you haven’t trained it in a long time due to an injury? Drew Stevens 35:40 Thoughts on fitness trackers that use Heart Rate Variability to measure training stress and recovery (for lifting vs aerobic work)? Declan Ward 39:25 Why do smaller groups recover faster than larger ones? 46:25 Do hypertrophy cycles cause the largest adaptations to the myofiber? Do strength and peaking cycles lead to any significant changes to the myofiber such as changing the amount of contractile proteins or causing a shift towards faster twitch proteins? Hayden Dunn 47:40 Top 2-3 tips to keep in mind during a metabolite phase? Daniel Hacker 51:05 I have a maintenance phase planned for the next 1.5 weeks. Should I extend it until gyms open, or just go ahead with the plan of massing? Denis 53:20 What would the difference in hypertrophy be between doing 2x/wk squats in the 5-10 rep range vs 2x/wk squats, once 5-10 reps once 10-20 reps? 55:00 If I want to improve my squat 8RM, should I do 2x/wk 8 reps or 1x/wk 8 reps 1x/wk 10 reps? 57:20 When do you assess soreness from a previous session for the purpose of autoregulation? 59:47 When squatting, do you just assess soreness for the quads or also for other muscle groups like adductors when assessing recovery? 1:01:00 Does training chest&back 2x/wk and arms 2x/wk make frequency for the arms 4x/wk? Is it better to do chest and triceps separately? 1:06:04 If you train chest on Tuesday, is training triceps better on Monday or Wednesday? 1:07:00 How much of a weight jump do you expect going from 3 to 2 RIR in the 5-10 rep range? Areem Salam 1:10:26 When should you sleep in to get more rest? 1:13:41 Is incline pressing alone enough to maintain all chest size? 1:14:40 What is loose skin? How does it form? What can we do about it? 1:15:02 How does smoking impact muscle growth and fat loss? 1:15:55 Ingesting salt before you workout? 1:16:50 Is functional overreaching in the week prior to a deload beneficial? 1:18:00 How many reps per set is considered strength training, and how many reps is too much for growth? Mark Conway 1:21:05 If my gym is still closed after a maintenance phase, pros and cons of metabolite training during massing vs maintaining vs cutting? 1:22:10 What RIR should I train to during a cut in a metabolite phase with 9KG DBs? 1:22:43 Is it normal to experience lower back DOMS after squatting? Mark Monachino 1:24:30 How much optimality does one lose out on by avoiding creatine as a vegan? Link between creatinine and creatine? TJ Jankowski 1:27:05 Where do “biohackers” get their science from? Rat studies? 1:28:45 Thoughts on DC training for advanced trainees? 1:32:43 Thoughts on rest pause as a time saving strategy? 1:33:45 Thoughts on the recent studies showing superior muscle retention using over 3g of protein per kg of bodyweight? 1:36:00 Yo fk u Tom Nguyen Fa113nReturns 1:38:00 Why are crackheads ripped? Richard R 1:39:15 Best method for dealing/coping with/training around tennis elbow? Gustavo Leal Gomes 1:41:50 What do the Docs consider an aesthetic physique? Can traps be too big to be aesthetic?

[@fa113nreturns5]

Thanks for the timestamps. Glad they answered my very important question. Lol

[@altruisticscoundrel]

Thank you!

[@robn2497]

The first question was on my mind! haha thanks

[@matthewsiddon250]

The Captain America guy Mike was talking about is John Haack.

[@imbaguitar]

I was thinking the same thing.. but I was like fuck me you think John Haack doesn't look like he lifts??!?!?!??!?!?!?!?!?!?!?!

[@jonfreelove]

So much appreciation for these mike and James thank you

[@MrCoughs]

Last week you spoke about captain America physique. Can most natural achieve that? what steps should we take? why do most gear users in the UK never achieve that if its easily attainable?

[@fa113nreturns5]

Great video as always. Keep up the good work.

[@nickangelovski4358]

Always click like even before it starts, you know it’s gonna be good - the two docs keeps dat shiiiit real MRV stylez!

[@Hooperboi]

These are the best

[@patnorrie]

For James - how was the weighted vest experience you were trialling after james krieger study? what was the end result for you personally?

[@gerakodelta7521]

In Kinobody new book he said “80% of someone’s muscle size is there because of their strength! 20% is training volume! For example, you could take someone that is weak, and build them up to an absurd amount of training volume. Is that going to make them look like a top natural bodybuilder, or close to it? Of course not! Contrarily, if you were to get someone up to elite lifts (even if they just training for 30 minutes, 3x per week), they could damn near look breathtaking! For example, you can do 30 sets of back each week! Does that guarantee you’ll have that an amazing back, no, definitely not! On the other hand, you can do 3 sets of back each week, but if you’re doing 100 lbs pull ups for reps, your back will be world class!” Do you agree with his points?

[@gustavolealgomes5448]

I like the way that Mike pronounced my name, very nice.

[@Dyn_O_Might]

I really wanted to know what Mike wanted to say offscreen at the end there 😆

[@markstevenson2492]

Sorry to biology nerd out on you but that time period was the Carbiniforous and the bugs in question were Griffinflies as dragonflies hadnt evolved yet.

[@McMeatBag]

3 months of RP+ free? You guys are freakin' awesome :O

[@belt1749]

From Meso to Meso should you increase the rep ranges for compounds/main lifts? Is there a need to go from 5-10 rep range up to 15-30 by the last Meso so long as the weight is increasing each Meso?

[@patrickbarney7054]

Often I think about this in terms of what the exercise lends itself to. So, you might have most of your quad volume coming from Hack Squats and High Bar Squats in Meso one (maybe 75%), in Meso two this might come down to 50% while picking movements that lend themselves more so to the 10-20 rep range (lunges, leg press, etc) and in the final mesocycle (which may be a metabolite) you can still keep 25% hack squat/high bar, 25% lunges/leg press, and 50% exercises that lend themselves to metabolite style training like leg extensions, sissy squats, smith squats, more lunges lol, etc. So you don't necessarily need to change the rep ranges but if you find you have a good SFR for that movement despite the rep range I dont see why that would be an issue. Hope that helps, excited to see what they say.

[@belt1749]

Patrick Barney yeah that makes sense no doubt, more so changing the exercise to help accumulate more volume. I might give that a try for my next mass, that seems like a solid strat

[@patrickbarney7054]

@@belt1749 Goodluck dude :)

[@imbaguitar]

Hey Guys, what's the science and/or your thoughts on eating lots of dairy? Same question for eggs I'm just curious if you think there is an average cut off above which health risks can occur Thank you

[@Chrix3D]

I'm 29 and I have hit a spot where I feel my aesthetics are close to perfect (for me). How would you make a program where you maintain muscle mass and prioritize health (joints, posture, heart)? Which corrective excercises would you do? I have had some mild knee pain (irritation) for some time, even after I took a break from training legs. Could this be due to muscle imbalance, perhaps weak glutes?

[@imsorrythankyouplease7613]

I can make myself get tunnel vision or see stars if I brace hard enough. I stop the set when that happens. Reps while tensed up this hard are very fatiguing. Is this uncommon? Is this a skill I should try to try to improve or should I avoid it? My blood pressure at rest is between 102 over 62 to 116 over 68.

[@SuitedSlime]

Wait I do DC training 😭😂. What's a good way to transition to your way? Just start leaving 3 rir and then go to 1 rir before the deload? How do you insure progression that way

[@einbrown594]

Does a deload week provide more recovery than taking a week off from lifting? Does this apply to all types of recovery such as muscles, connective tissues, and the nervous system or would even less lifting provide more recovery in some areas? I'm asking because usually deloads are contrasted to a week of normal training. I would love to hear your knowledge and opinions on the advantages of deloads when contrasted to even lighter alternatives.

[@a.rampersad9732]

And do smaller individuals like woman or smaller muscular build man need fewer days of deloading? So like 5,6 instead of the normal full week?

[@caioloureiro360]

Hey, during quarantine i've been training with higher rep ranges and lower rest periods, but in some movements like heel elevated squats i feel the muscles aren't the limiting factor, would this difficulty on activating the muscle be an indicator of central fatigue? The adaptations from metabolic stress training could solve this problem? Doing metabolic stress training for too long could have diminishing effects on hypertrophy if i am still able to apply progressive overload? Thanks for the content, i've been learning a lot from you guys.

[@jay_3926]

How to deal with truely very high MRVs? Do you think not overloading all prefered muscle in one Meso but instead starting several "Muscle Mesos" week after week is a valid strategy to increase Systemic MRV if you can endure it? F.e. you would be overreaching your quads while your biceps are deloading, your chest is on MEV etc. Thanks!

[@patrickbarney7054]

If your Systemic MRV is lower than the sum of all local muscles MRV then you will need to prioritize (or just not push to MRV). I guess you can do what you are saying above but that might not work because in your example deloading biceps might not alleviate enough systemic fatigue to truly overreach on your quads. Essentially muscle groups dont summate fatigue in equal amounts (quads/hamstrings more than side dents/biceps) so better just to prioritize if you find yourself in that boat. Hope that helps and interested to see what they say!

[@jay_3926]

@@patrickbarney7054 Thanks, that was just an example. You could structure it that way that all muscles which hinder another muscle have higher gaps. So you could start with Quads MEV and half in you would add Ham MEV (fatigue wise) or so. Or you start with Chest and add in Triceps a few weeks after (to increase Triceps MRV). That way you would always train anything, never deloading all muscles at the same time. I just thought this approach could flatten the systemic volume over the Mesos. Or is there a need to deload entirely to bring down accumulated Systemic Fatigue? Even tho there would be a low Volume phase when you resensitize the last half of your muscles while the first half is on MEV again.

[@mohammednader7787]

If i wanted to maximize muscle retention and maybe grow a little during a cut (im an early intermediate) is it better to eat more food and create the deficient with daily physical activity like walking? Or it all depends on the rate of loss?

[@patrickbarney7054]

probably better to move less so you can put everything into your training, the CHO you do have should be pre and post and maybe up your protein a decent hit if you are going to go down this route. also don't go down this route, train to preserve your muscle and if you grow it is a happy coincidence; approaching it with that mindset may lead to wheel spinning b/c of too low of a deficit. we'll see what they think though!

[@gustavolealgomes5448]

@@patrickbarney7054 agree

[@postworld1185]

My Question: Assume I currently can bench X weight for a 10 rep max. If after 2 months away from the gym doing just walking and misc push ups, sit ups, etc on my first day back in the gym I bench the same weight X for 10 reps max, is it possible I lost LBM during my 2 mo off? If so, how am I lifting that same weight with less muscle? Same with a cut. If I lift X weight for 10 rep max at 15% BF and cut to 6% BF and can lift the exact same weight for 10 rep max, is it possible I lost LBM on my cut? If so, how am I lifting that same weight with less muscle? Thank you.

[@KrazyLoco23]

I don't own a comb either Dr. James haha

[@slowpeanutbutter1659]

Q: Does training for strength/hypertrophy lend itself to different mesocycle lengths? I noticed that in a lot of examples for hypertrophy meso's use either a 4+1 or 5+1 structure, while some programming for powerlifting from JTS and a lot of other programs use a shorter 3+1 or 4+1 structure. I understand there's individual factors that play into how long an optimal mesocycle should be (esp advancement), but I was wondering if there's anything inherent in strength or hypertrophy training that lend themselves to certain meso lengths or if I'm just reading too much into that. Is it a result of heavier, more stressful movements in strength phases that necessitate more frequent deloads or something like that? PS thanks for these long Q&A's, they've really been holding me over during lockdown :) stay thicc and stronk

[@StephenMarkTurner]

Was John Romano the guy who wrote about possible dating hurdles with a girl who is on steroids, weighs 150, and can do an hour on the Stairmaster? :-) :-)

[@kevincfoss]

Hey guys. You answered my question about blood doping and leg day nausea, so here’s another one. Would people with PTSD or other disorders that can cause an overactive adrenal system be able to take advantage of that to get jacked as fuck?

[@danielabreumarques8294]

Where can i ask questions on RP+ to get them answered in the webinar?