RP Webinar with Mike and James 7-1-2020

[@RenaissancePeriodization]

The weekly webinar is changing! Any questions for Mike and James must now be submitted here in the comments section only. The most upvoted questions will be answered every week! So keeping submitting those questions, and "like" the questions you want to hear answered.

[@WolfCoaching]

Calo Loureiro 5:25 Physiological mechanisms for MPS decreases as you reach genetic ceiling? 11:20 What’s the limiting factor for volume done in a single session? Eduardo Tronco Pecela 15:12 How would you go about deloading while on vacation with access to a calisthenics park? 17:13 How much of an interference effect does walking have with lower body hypertrophy? 19:01 How to cope training-wise with 2 night shifts per week? Not training on days of the night shifts? Adrian Dinale 21:35 Where do I learn about cardio training and its adaptations? Colin Hudson 23:20 Starting a 14-week cut. Should my meso 1 & 2 look the same as meso 1 & 2 of my mass phase but with higher volumes and auto-regulate from there? 24:07 Should I use maintenance calories for deloads? Magnus 24:25 If we maintain between massing and a subsequent cut for muscle settling points, why is this not a concern before minicutting? John Sirrine 25:20 What would you change or consider training for a sport where connective tissue is the star of the show (i.e. rock climbing)? 28:55 How would you train for hypertrophy of forearms and pull muscles in order to potentiate future strength gains (rock climbing)? 34:56 Advice on creating macrocycles aimed purely at the physical side of climbing - strength, power and power endurance? + are deloads important for climbing? + Training limiting factors Diogo Simoes 41:45 How do I grow my middle and lower traps? Exercise selection tips? Kartik Singh 44:05 For 18 sets of back weekly, 2 or 3x/wk? One bigger session and two smaller vs three evenly distributed? 45:09 Example of rear delt specialization routine for intermediate? Henry Small 46:00 Response to 3DMJ’s critique of increasing volume week to week 51:46 If you are on your final week of the meso (pre-deload), and are working at 0-1RIR, but feel you could carry on for another week, what should you do? 57:03 Is there anything wrong with an early intermediate doing two a days? 59:42 How to program sumo deadlifts most effectively in a PPL split? Towards what bodypart do they count? Areen Salam 1:02:32 How does stress/cortisol affect water gain and why does it affect it? 1:03:10 If the goal is to stay at MAV for as long as possible, why not just do super low micro progression mesocycles? 1:04:25 How does isometric training affect growth? 1:05:52 How much more muscle could someone grow living in a lab getting IVs, as much sleep as possible and having no stress? Mike has never played a video game while James tries to sell him Minecraft Mantas Pilipuitis 1:14:22 What yearly rate of progress can I expect for broad jumping as an intermediate? 1:15:42 Thoughts on accommodating resistance for broad jump training, esp. Box squats? 1:17:27 I never do heavy pulls from the floor but do some variations of Olympic Lifts. Is that ideal? 1:18:23 What are some good resources on a good broad jump technique? 1:19:57 Are isometrics always sub-optimal for hypertrophy? Even for core training? 1:20:38 How important is body fat % for broad jump? 1:22:00 Why are elite track and field athletes generally relatively skinny? 1:23:24 Is a 10% reduction in training intensity sufficient for deload, or could that mean that my training is not taxing enough? 1:24:50 Why does nobody overload by increasing rest intervals? 1:26:31 Should you increase loads of olympic lifts that you have never practiced fast to hit a slightly lower than usual RIR or stay at an empty bar for a few months? 1:27:57 Better to do all sets with the same RIR or keep reps the same and achieve a similar average RIR? 1:29:30 What bodyweight exercises generally have the best SFR for abdominal training? 1:30:05 Should novices add weight and reps every workout and stay at MEV and not be concerned about MRV and deloads? Khalid B 1:34:22 Is there a molecular interference effect between doing hypertrophy and strength work in the same session? Does this make “powerbuilding” days bad? 1:35:27 How big of a role do genetics play in building size? 1:38:15 Would you be able to quantify the effects of stress on growth? Jordan Negri-Lennard 1:41:13 Which muscles does the conventional deadlift “count” for? 1:42:45 How would you program rotator cuff work into a meso? 1:44:35 How would someone get into and eventually contribute to sport science research as a finalist in a Math degree? Old YT Channel 1:49:33 When autoregulating for gymnastics strength exercises, such as the planche and front lever, how would you use RIR? Riley 1:51:22 What happens to MEV as you increase frequency? Hype It 1:52:45 Where do you speak about writing macrocycles? Shikari C 1:53:16 I was plateaued for a while at 15 sets/wk/bodypart. I bumped it up to a total of 140 sets/wk overall - and my sessions are getting so long the latter third of my sessions SUCKS. Despite being relatively new to training, would two a days be a good choice?

[@ahmaddzulilmimuis8065]

Great

[@WolfCoaching]

@@JDirty-w-tha-30 I mean, if you insist... ;)

[@WolfCoaching]

@@ahmaddzulilmimuis8065 Thanks man!

[@fa113nreturns5]

Thank goodness you're both back. Missed this content. Don't have a question just glad you guys are back.

[@majdmakhoul327]

Hi Doctors, I divided my questions according to the topics: ############### Exercises, Cardio, Junk Volume, Session Duration and Rest Days ############### 1. Rear/Side Delts Direct Sets Counting - In the rear/side Delts RP hypertrophy page, it says there is a lot of overlap between side and rear delts exercises so I’m not sure how to count direct sets . For example, does 1 set of Upright Row/Face Pull/ Thumbs-Down-Lateral-Raise count as 1 direct set of rear delts and 1 direct set of side delts? Also, what about the traps? I feel them to a certain degree in upright rows for example, but does it count as a direct set? 2. Bench Press Correct Technique - Can you please make a detailed guide (or mistakes video) on how to correctly do the Bench Press, and especially how to perform the leg drive part (Iv’e tried using it but I don’t think I’m doing it right)? I’ve seen a lot of videos where they emphasise the importance of bracing your core, arching your back, stacking your forearms, J curve path, leg drive, wearing belts and maybe squat shoes for the elevated heels? 3. Exercise ordering - On legs day for example I like to do squats -> RDL -> Leg Press -> Leg curls -> Lunges. That is, I like to alternate between muscle groups and not do them all one after another so I can let the muscle rest a little and perform maybe better. What do you think about this? Should all muscle group exercises be done one after another or alternated? What about smaller muscle (On Chest day, I do Tricep -> Calves -> Triceps and on Back day , I do Biceps -> Barbell Shrug -> Bicep) 4. How much LISS Cardio is too much (avoiding HIIT as I noticed it interferes with recovery for legs day)? I heard that too much cardio can cause muscle loss, so for example, is 80-120 mins of weekly LISS cardio enough for fat loss without affecting muscle growth? 5. Junk Volume - Dr. Mike, in a recent video you posted you mentioned that if you have over 30 sets per session for all muscle groups in that session, the last couple of sets will count as Junk Volume. Does that also apply if you're at the end of your mesocycle? For example in the last meso (6 weeks of overload and 7th was deload), I trained each muscle group twice a week (Push/Pull/Legs), I started on week 1 with 16/18/16 sets (for PPL respectively), and on final week with 0-1 RIR I had to do 30/35/29 sets. Is this okay? 6. Session Duration - What is the longest time a session should last for? On last week of meso, the sessions for me can last up to ~2hours, is this Ok? 7. Rest Days - On a PPL split twice a week (first PPL half is heavy, second is lighter), is it enough to have only 1 rest day? If so, should I do the heavy PPL sessions, take a rest day and continue? Or should I train 6 days in a row, take a rest then repeat? ################################################ ###### Nutrition, Calorie Intake and Supplements ####### 1. Calculating Maintenance Calories - I tried using the online calculators which use your body fat/weight/height/age and activity multiplier, but the activity multiplier definition is rather vague and I’m not sure how to use it. As I understand, TDEE = BMR + TEF + NEAT + EAT. My Questions are: 1.A) EAT (Calories burned from planned exercises): I saw in couple of researches/videos that a typical body building weight lifting session burns only about 70-250 calories. Is this true? Should I take 150 calories on average per hour? (Apple watch showed I was burning 1000+ calories in two hours of weight lifting so I figured something was wrong) 1.B) I’m 78kg, 180cm, ~18-20% BF, work at a desk job (extra ~240 calories a day). Using the equation above and assuming 150 calories/hour in a weightlifting session, my TDEE is about 2450 at the start of the mesocycle, and reaches 2750 at the end of it (when session is 2 hours long + cardio + 0-1RIR). Are my calculations correct or am I under-eating? 2. Building Muscle and losing fat at the same time: What do you think about this and is it achievable? According to Jeff Nippard/Jeremy Ethier/ Greg Doucette it is possible for new/not-serious trainees (there are other types this applies to), if there is progressive overload from week to week and if you eat at a deficit from 5-20% (for higher body fat use the higher end). 3. Supplements Recommendation - Which supplements do you recommend to use? Multivitamins/Creatine/BCAAs/Pre Workouts? Should they be used daily? Should they be cycled off? 4. Pre Workout + Caffeine - Many pre workouts have 200-300mg caffeine. How much caffeine is actually needed to feel its effect during a session to the fullest? 5. Caffeine Tolerance - When should one take a break from caffeine? I usually do it on deload week, but is a week enough? 6. Sodium/Milk - I heard some rumours that too much sodium/milk is bad for bodybuilding, what are your opinions on this? ################################################ ############# RIR-HeartRate-Relation + Weight + Body Fat ############### 1. RIR and HeartRate - Are there relations between the two that could make it easier to guess and gauge the actual RIR at the end of a set? For example, I noticed that when I end a set on what I think is 3RIR, my heart rate (using apple watch) is between 130-140, and for 0-1 RIR it reaches 160-175. 2. Tracking body weight/body fat: Should I measure them on a weekly basis so I can track progress? How many times do I need to measure them per week (due to fluctuations)? 3. Body Fat measurement: What do you think is the most accurate method that can be used at home to measure body fat? Callipers 3-site or 7-site method? What about bathroom scales that also calculate body fat? ################################################ Thanks, Majd

[@susigan]

in Question at 11:20 - what he means (i think) about O2 , is you never get a withou a o2 in a muscle, or you "die" or stop , and Anaerobic , dont exixt because u never get withopu O2 when lifitng / running , always have a O2 , then this O2 , decrease , you get venous or arterial occlusion , this is one mechanism of "failure" or get less reps , or more reps @James

[@AlexKus]

Counterpoint to Jordan at 1:40:00, I did a degree in Economics and Physics and worked for years as a Consultant before going back to school for Osteopathy. If it's something that you're truly passionate about, it will be something that you do for decades, so a few more years of school might not be a bad idea.

[@dimana_b]

What is your opinion on chrononutrition? Is keeping larger, more carb dense meals earlier in the day worth it it terms of optimising body composition? Considering that calories and macros and checked of with protein evenly spread throughout the day, would it be worth it to avoid eating close to bedtime?

[@benfleming1000]

In the lecture video on prioritising muscle groups, you spoke about working the prioritised muscle first in a session before anything else. How do you balance the isolation exercises with the compounds? For example, if I wanted to target hamstrings and quads would it be better to start with RDLs and squats, or hamstring curls and leg extensions? (Assuming we’re only able to train 3 or 4 times a week so no 2 a days) ... or do you just try it and see how it feels?

[@PerryBattles]

Much as I love 3DMJ, I think the refute to 3DMJ might go something like this (again, Dr. Mike already said this, but whatever): 1. Why not get cheap gains at the beginning of a meso to allow more room to grow so you can get some adaptive momentum? Cheap, low-fatigue gains are cool for a bit and adaptive momentum is a real thing and a cool thing to benefit from. 2. Why not functionally overreach at least a little bit before you deload? You'll drop the fatigue anyway. 3. Notably, 3DMJ said in their article that you might add some sets during the first few weeks if you had a less than optimal volume (basically below MAV by definition) and they say that functional overreaching has "some utility;" why not start in a conservative spot, get the most out of the end of the meso by digging a little harder? 4. 3DMJ's method basically tries to sit at MAV all the time, which is not the goal of the typical RP set progression protocol (see the above points).

[@TheREDSKAL]

How long does it take for strength mesos to lose their effectiveness? If someone has a lot of muscle mass from doing bodybuilding style training doesn't that automatically mean that he can do strength work for a longer period of time effectively than someone who isn't as heavily muscled.

[@kinginthenorth1437]

If you were mostly focused on hypertrophy and wanted to do a strength block to build overall muscle strength. Where would you find good recommendations for volume, intensity, frequency ect? Most strength programs focus on building the 3 main lifts and suggest hypertrophy methodology if you care about your biceps. But I'm not interested in that at all. I want to keep doing bodybuilding movements for legs/chest and train accessories heavy but I don't know what adjustments to make beyond less reps, more weight.

[@sioux7420]

Im the "use phonedata to connect to internet" guy (1:52:00) I am located in Denmark, so im not use to having to worry about connection or lack of so much d: (very small country) But i got the hint....dont move to Montana d: Thank you for another great webinar ..

[@strongerentrenamiento]

Hey Docs!! In a upper/lower split , How much excercises order have influence in optimus stimulus? for example 1st flat bench, 2nd pull ups, 3rd dumbell incline bp , 4th rows VS 1st flat bench, 2nd dumbell incline bp, 3rd pull ups and 4th rows . There is a difference? Or there is no problem while I reach the estipulated sets and reps? Thank you so much, big hug from Argentina!!

[@christopherdiaz1038]

Could you dumb down all the calculations on the best way MRV MEV MAV etc... You mention them alot in your videos but some are left having to find from elsewhere to get these. I think I would be best to get it from the source of RP.

[@arttumutanen1746]

Can training for strength specifically potentiate muscle growth? A bit of context: I'm training for hypertrophy only (intermediate-late intermediate, I would say), not interested in being strong or anything. However, I consider myself rather weak for my size and I'm wondering if a separate strength building phase would be helpful with growing more muscle.

[@jpeck6815]

Gents, I own the RP powerlifting templates, and have used both the hypertrophy and strength templates with good success- based on what you’ve seen and learned over the 5+ years since their initial release what changes would you make for the intermediate or advanced templates, if any?

[@joolsgrommers1466]

James, if you decide to do the sport specific episode on climbing, it might be worth to invest a little time into climbing jargon and current methodologies. Training for climbing is certainly well developed, and uses comparable methods to what you and Dr Mike talk about. It's worth diving into this a little, if you are interested in the topic being useful for those climbers out there who are already taking training and periodisation seriously, but would be interested in the insight from another discipline. Would be a shame to have to reinvent the wheel so to say. Things like 'finger board training'; 'board climbing'; 'Energy system training' are good places to start. Also knowing the grip positions seems trivial, but is actually crucial for connective tissue health. Variation between half-crimp and open hand (drag) in their different forms as an example. Lattice (here on KZbin) have a bunch of cool videos (and have been involved in a lot of research). Anyway, I'm really keen to hear some more views from outside the climbing world, as fresh perspectives are always interesting!

[@badgerlifter9572]

For someone who enjoys bodybuilding training, but would like to compete in powerlifting (and not bodybuilding), what would a yearly plan look like? Bonus points if said person is lifting with only garage gym equipment.

[@janfollner5774]

Hello guys, so I've been struggling with these questions for a while and I would be very gratefull if you could answer it. 1. When you are progressing in a meso, don't you get more hypertrophy, if you are able to stay longer in that meso? For example You start RIR 3, week 2 and week 3 are both RIR 2 with goal in week 3 to match week 2, then you do week 4 rir 1, week 5 rir 0 then deload, vs progressing each week, week 1 RIR 3, week 2 RIR 2, week 3, rir 1, week 4 rir 0, deload. Don't we get more hypertrophy in the first case? 2. Deloads are meant to get rid of fatigue, so our workouts are maximally at RIR 5, or super low volume, so it means there is no stimulus for hypertrophy, right? Unless you are very very advanced, you shouldn't lose any muscle mass. So why it is not recommended to stay away for gym, if it helps you psychically and it's opportunity to try other sports, like basketball, etc... 3. What is the rate of slowing metabolism during diet? Can we say your metabolism slows like 100kcal for month or if you lose 5 kg? 4.Are there harms of staying in deficit for more than 16 weeks? Can you diet even longer without some harms to your metabolism if you are like 3 weeks in deficit, 1 week in your new maintenance? 5. Is there really that much of a negatives if you do like 30 minutes of incline walking right after training, or it doesn't do a lot to our recovery as long as it's not so high intensity like running?-(is there a difference if you are cutting/bulking?) And even if you are not cutting and you decide to play a game of basketball, or some sport where you kinda fatigue your legs two hours after gym, does it really disrupt our ability to grow and recover, or as long as you are not in contest prep you are ok to do that? Thank you a lot, I value your work, you guys are amazing.

[@BigHalfSteps]

I'm probably pretty late to the party, since there won't be many people upvoting now to be featured.. but I'll try: Would you recommend to a intermediate or advanced lifter - if he chose to do fullbody workouts 3 times a week, to do every workout the same or use different exercises that target the same muscle group, but has different movements involved? (i.e. Monday I do landmine for abs/rotation/obliques, wednesday I do bodyweight ab (situp, side crunches) and on friday I do weighted seated ab-crunches) Or do you recommend in a time period of let's say 1-2 months to do every workout the same movements, but then change it up for another 1-2 months and then get back to the first workout routine? (i.e. Monday landmine, wednesday landmine, friday landmine) I do the first one, but I'm not so sure if it's the best or let's say "not the worse" option of the other one, which I find more and more prominent in other workouts, especially from those who offer workouts online.

[@imbaguitar]

Any downside to only training a muscle group once a week? I do everything else 2-4 times per week but my hamstrings are sore for about 3-4 days after only doing 3-5 sets of SLDLs. So I only do hams once a week. Would you recommend instead something like a hip hinge 1x/week, and also another day a lighter ham excercise like a ham curl?

[@martinelias9776]

I'm currently reading "Recovering from training" and in your case one overloading session and one recovery session (1 or 2 sets of hamstring curls) might be a good idea.

[@abrahamlinkin2414]

How big of a difference of results can one expect from doing a minicut, maintenance, and a slight surplus during a strength phase for say around 8 weeks?

[@qwertyuiop-cu2ve]

Mike why does your sound volume go so low sometimes such as at 30:55 ?

[@edcaldwell4326]

How does one train around a minor injury (in my case an upper trapezius strain) when your program calls for indirect use of that muscle on almost all exercises?

[@bastianingerle2907]

Hi Docs, Thank you a lot for this format!! Question for you; Whats the best way to increase vertical jump height for a professional volleyball-player whose jumping technique is already perfect and who is generally well trained and loosing weight is not an option? - Jump height is the sole focus (volleyball training only once a week) - Time for improvement = 3 months so how would a program look like for the next 3 months when the only goal is to increase vertical jump height? (which exercises/volume/intensities/frequenzy/periodization/ etc...) Looking forward to hearing from you :)

[@mikeszpakowski603]

Hey. Do you guys have any videos that explain how to set up a yearly training cycle with hypertrophy as the focus but also having maybe a couple strength cycles. How would one go about that??

[@kshitizsingh2991]

How should you mix training for a 5k with regular bodybuilding training? My current split is 6 lifting session (PPL twice a week), and 3 runs (3 mile, 5 mile, 800m intervals).

[@larsbreumhansen7516]

Will you do a "Bodybuilding AI" system like/based on JTS Powerbuilding AI?

[@louisthornton3415]

Hi Mike and James, I’ve just finished a ten week cut while training at home and now want to start massing, I plan on taking two weeks of active rest as training at home with dumbbells has got a bit stale and just not enjoyable, the gyms here in the uk reopen in two weeks time so could I jump straight into massing or will I need a resensitization phase first? Thanks love your work.

[@bilalbarout9801]

Thanks for answering Is there anyway that bro split still works ? I know alotta people that are always splitting their muscles once a week and still have good result !!?

[@TheREDSKAL]

Is there any science actually backing up the theory that one can be on a cut and activate protein synthesis and after the diet go back to a surplus and gain muscle retroactively from the time when you were on a deficit? Must happen to a degree I'd reckon

[@harrysmall6885]

Hey docs, I am nearing the end of my 3 month cut and performance in the lower rep ranges is decreasing which is to be expected I suppose. However in the higher rep ranges (specifically 20-30 reps) performance is continuing to improve. Is this normal and if so what is the reason? Or do you think it could be due to the fact that with lower rep ranges you can’t grind out reps in the same way as with higher reps so you can’t continue to force performance improvements?

[@Eudaimonia88]

James... shouting into the microphone and using expletives just to try and be even half as cool and collected as Dr. Mike! James exceeded his MRV in the process and hypertrophy was impaired. 🤭

[@areenmc7033]

Im the guy with the Minecraft horse

[@griffingeode]

What did you name the horse?

[@areenmc7033]

Griffin Wenrich dr.mike

[@cdrtej]

Did James grow up in monroe MI or something?

[@McMeatBag]

Man, how is James supposed to get a good gaming session in now?

[@wvvwwwvvw]

Why James doesnt look even as half as jacked as Mike?

[@fa113nreturns5]

That's just the Montanian internet. 56kbps dialup does that. Lol

[@areenmc7033]

Photoshopped

[@fa113nreturns5]

Elon needs to finish starlink. James your Internet is trash. Seriously bruh, get the ISP to hook you up with a cheap LOS solution. Shouldn't be too hard.