How To Estimate Reps In Reserve (ft RP Hypertrophy App)

[@redcenturion88]

Going shy of failure is one of the hardest mental challenges after so many years of failure training.

[@redcenturion88]

@person8188 no pretty sure I'll die

[@KootBear]

same here man... its so damn hard to not go all out or very close to it😑

[@Edgar-wf4rs]

@@KootBearhave you guys noticed growth leaving some reps in the tank?

[@zey2bme]

@@Edgar-wf4rs I switched to doing 2 rir for two months and saw a large, directly correlated, positive change in my results. It really works, it's just boring AF. I've been consistently lifting for 3-4 years. It was the first time I lost my motivation to go to the gym.

[@arthurg.machado6803]

Good to know both things. I will start do it only when I hit my next platoe then ​@@zey2bme

[@Antares2]

As a noob, these things are always the most difficult. I had help from a personal trainer to get started, and she would ask things like "How many reps do you think you have left" or ask if feel it in the muscle we are targeting, but it's so hard to answer. I don't know my body well enough yet to be sure.

[@chromie6571]

Oof. Been training pretty good for about 3-4 months and I’m barely starting to grasp RIR and definitely don’t have great mind muscle connection yet. Far from the worst “personal trainer” offenses, but expecting a nooby to have any idea of that is wild

[@briegookin2112]

Don’t obsess over mind-muscle connection. RIR is as simple as he said: when you’re struggling to finish that tough rep, that’s when you have at least 2 RIR. so you rack then. You don’t rack later when you got nuthin left (0 RIR) because you’ll be gassed. You don’t wanna be crap next time. You want quality.

[@Thekingofgodofwar]

Can't wait for you to show us how to manually change loads. Hope you don't get demonetized.

[@HeelerGSD]

Determining RIR per Mike's method -- feeling the resistance push against you; slower movement -- works really well for push exercises, and lower rep ranges. But I find it's difficult to determine RIR for higher rep ranges. Obviously, per everything Mike says about mot over thinking RIR, it's not a big deal. BUT it would be cool to get some cues for higher rep ranges, if those differ at all.

[@TM-ff6iv]

Same for higher rep ranges brother! If those things aren't happening in higher rep ranges you might have to up your weight just alittle to get to 2-3 rir.

[@BrofUJu]

I still find it's true, you might just get like 2 or 3 reps before youre at 2 RIR. Eg Bicep curls, once that starts to really feel tough, I can still probably get another rep or two and I'm still at 2 RIR ish

[@TheHaiku2]

If you can't tell, it means you need to add a little more weight.

[@chrisatteridge]

same thing but yes higher rep ranges involve more burn/psychological/cardiovascular fatigue building up alongside the muscular fatigue so it becomes harder to differentiate the "muscular grind" vs "burn/psychological/cardiovascular" grind and many people (including myself) often end higher rep sets too early because it gets so unpleasant and the person bitches out. This is why I prefer lower rep ranges. This is also why endurance athletes are so mentally tough. It's lots of pain and hard to keep going. hope this helps. i would also love seeing Dr. Mike address this.

[@limitisillusion7]

Just go to failure a few times and recall what it felt like 2 reps before that.

[@jaymesnevis8031]

So stoked for the Hypertrophy app to drop! Down a pound a week using the RP diet app, much love

[@holisticsapien7466]

gunna buy the app just to show support and appreciation for the content, truly very appreciated. cheers RP

[@holisticsapien7466]

@Ed Nigma I love you Ed Nigma

[@Hel_ish]

7 days left yooooooo. Can't wait to contribute even further into Dr Mikes Lambo fund. I also appreciate that little tidbit about RIR at the end. I honestly might've needed that with how overly neurotic I have been about it in the gym myself.

[@MrWhitexWolf]

I am SO EXCITED for the app Dr. Mike! This is gonna be awesome, I've dreamt about an app with all of these exact features. Thank you and your team for creating this.

[@IntelligentProbe]

It's $250 a year or $25 a month. I was really looking forward to it, but being on a fixed income this is a tough decision for me.

[@saimakhawar6947]

​@IntelligentProbe did you buy it?

[@MrWhitexWolf]

@@saimakhawar6947 Yes I did, it's excellent.

[@aureliandumitru8382]

Interesting topic. I usually tend to increase the weight untill i can get 20 quality reps and the last set is the one who make my fibers beg for mercy! But what a pump my friend! Im over 40yrs old so my emphasis is on intense workout with moderate weights and free of injury

[@oosik411]

Can’t wait to try this, was manually trying this with the RP spreadsheets

[@robbied5898]

Thus is fairly easy to follow for all pushing movements, and some pulling. But any kind of free weight rows it’s quite difficult. I don’t get the same slow down effect as other exercises, it just starts getting harder and eventually I can’t row it as high.

[@QuadraAce]

Same

[@piotrdygas5345]

Then don't row

[@wyattasspenis]

When you get the form breakdown and partials that come w not rowing high enough that is failure. It does not feel the same, but it means the same thing, right? Failure is when you can no longer perform a rep without serious form breakdown. Failing to row the weight to the intended point is form breakdown and therefore the same as any other kind of failure

[@kozmo7]

Dr Mike, there already seems to b a fitness app that promises quite a lot of things by the name of Grindr. How would the RP app even compete?

[@leekellyplayle4140]

Wow mind blown, even though my lifts have gone up along with my total sets and reps I feel I've been training near 3 RIR since more or less I started 4 odd years ago 🤦‍♂🤣as means to lose weight and keep myself trim to ensure I'm strong-ish, fit and healthy for my family but I sure as shit will be utilising this new information in my first proper 5 week mesocycle using your app for my 4 day split starting this Monday, just like to say thanks to everyone at Renaissance Periodization you fucking legends 🙌

[@EazZiB]

The partial reps don’t count tease following the video on end range partials possibly being the most stimulative is a classic moment.

[@77dris]

@Ed Nigma Same. LOL

[@johnstark1779]

Can't wait for the app! Quick question: Does it include a rest timer? I know the criteria for sufficient rest isn't necessarily time-based but it sure is nice to have as a reference point

[@venjo4040]

it does not yet

[@garberi91]

​@Ed Nigma yes also you not need to weight the food for lossing weight. But both are good tools for having good results.

[@RenaissancePeriodization]

It doesn't. You should go again when you feel ready, and a timer only adds complexity without adding valuable information, I think. - Dr. Mike

[@tomwaitsfornoone1182]

@Ed Nigma why are you even here

[@AaronMartinProfessional]

@@RenaissancePeriodization Interesting, didn’t think that would be your recommendation. I’ve been using interset-rest times as one of the key ways to measure progress from one week to the next and keep a solid standard. In bodyweight pull-ups for example it makes such a huge difference for me if I rest 2 or 4 minute. At 2 minutes I already feel fresh, not out of breath. But my reps are easily 20% lower compared to waiting for 2 more minutes. On the flip side, if I always just wait to be ‘fully recovered’ I spent way too much time being idle. But what’s worse is, that I find it way harder to make consistent progress. What I’ve been doing to work around this is start the meso cycle at 3RIR and keep rest times to 2-3 minutes. Over the course of the meso every set takes more out of me and I’m slowly ramping up rest to 3-5 minutes in between sets. This way I still get to up my numbers consistently. Does that make sense? Or am I not seeing something here? 😅😅😅

[@travismora9046]

Thanks for helping with everything. Over 40 growing like highschool. Where were u when i was in highschool? I moved up 50lbs in max bench in 4 or 5 mezo cycles. Max bench calculated 255. Now im at 306.7 calculated. It took me years to get to 255 it took months to get off plateu.

[@Zoyb3rg]

you're the man dr Mike, you really make things clear and easy for an old fart nooby like me

[@WeAllFloatHere]

As someone who has done high volume failure training for so many years and gotten fairly good results, this is such a mind game. I just got the RP app and am coming back after i tweaked my back a few weeks ago (still not 100%, but feeling good enough to get back to it and make smart exercise choices), and am going to give an RP program a shot. Says to start at 3 RIR and the idea of not giving it my all is messing with me. BUT the results people get from RP stuff can’t be denied. Looking forward to giving this program a 6 week run!

[@MagnaniGustavo]

That shirt is telling something!

[@aliendroneservices6621]

Full ROM is neither necessary nor desirable.

[@CornFed_3]

@@aliendroneservices6621, that’s highly debatable.

[@dylanlasky2389]

@@aliendroneservices6621 where do you think you are? Talk about lions den

[@ariconsul]

It's a partial shirt so I didn't read it.

[@rockyevans1584]

It may not be necessary, certainly there's plenty of examples of natty and juicy lifters who stick to partials strictly. Not desirable? Hot take. Everything outside of progress is debatable when it comes to hypertrophy training.

[@TheCulturelab]

It is mid may, and I am dying to get that app. I desperatly want to contribute to dr. mikes lambo. But when, oh, when? How long is the middle of a month?

[@RenaissancePeriodization]

5/23 is the early release if you are signed up here: info.rpstrength.com/hypertrophyapp-beta-signup/

[@HumbleDictator]

Awesome. Thanks RP

[@Firm-Tofu-King]

Im thinking midmay (rich piana joke)

[@ryanmilliken6106]

Just recently started leaving reps in reserve thanks to Mike and it's been working way better than I thought. One thing that helped me gauge my RIR is using heavier weight and less reps.

[@1brunner699]

Great video as always, Dr. Mike! Now release the damn app! 😀

[@jamesw5713]

Been lifting 20 years now, loving the info etc, but RIR is a completely alien concept for me. The only time I dont train a set to near failure is warming up.

[@Jonnyatlarge]

Just purchased the app, these videos are making it soooo easy! Thanks Dr. Mike, hope you get your Lambo soon 🎉

[@beardedgamer5965]

Dr. MIke quick question, I lost over 120lbs and its almost time to bulk and get to lift weights in surplus for the first time ever! I ended up having 19" arms do you have any ballpark guess on how big they could end up after a year or two of bulking with a purpose and lifting? thanks for the great videos they have been a great resource!

[@RenaissancePeriodization]

It's nearly impossible to say. But, definitely bigger, probably by at least an inch in two years. - Dr. Mike

[@ariconsul]

I know I'm close to failure when blood starts shooting out of my eyes and nose.

[@maxcatanzaro3309]

Gee I'm glad this popped up 30 minutes after a couple random gym bros had to lift the bar off my chest lmao

[@fotis3v480]

Did they touch their nuts to your face first so you could see if you really failed that bench? No homo tho.

[@patrickploenzke489]

Did any one else notice the RP APP algorithms automatically adds significantly more calf sets in week for 3 and 4 for skinny calf F... Ers. How did it know. Crazy.

[@HaIsKuL]

How do you PROGRESS with RIR in terms of reps, sets, and load? If, for a 4-week mesocycle, with Week 1: 3 RIR, Week 2: 2 RIR, Week 3: 2 RIR, Week 4: 1 RIR, you were able to test out that you're able to do 3 sets of 15 reps for 25 lbs with 1-2 RIR, how do you add load, reps, and sets to match your Weekly RIR target?

[@fourtii8707]

Dr. Mike, thoughts on doing only maintenance volume but 2-0 RIR each set for prolonged fatloss?(6-9months with a deadline for getting in shape for job, 25+%-10%~12%body fat type of situation)😿

[@RenaissancePeriodization]

Your maintenance volume will rise the entire time as the catabolic effect increases, eventually rising to above your usual MEV and all the way up to your MRV. So I would just do MEV-MRV training and not MV training on a fat loss phase. - Dr.Mike

[@virtualmagi]

I've been using the movement slowing down noticeably as an indicator that I'm getting close to failure but I wasn't aware it actually means 3 RIR. I've been doing 5x5 and if the movement slows down before I can finish the set, I stop there and try to add reps next time. Once I can do 5x5 without slowing down, next time I add 2,5 kg weight. It's really simple and my body responds to it really well so I continue doing it until I plateau properly or run into some ather issue that forces me to change.

[@Chalic3]

bro this is literally what ive been doing (just for bench tho cos i like getting my numbers up on that) and its been working pretty well for me too, i hope i can make beginner gains like this for as long as possible 🥲

[@Mikaeel84]

I just searched RP RIR and i came to the conclusion that this must be the most annoying question you get asked on a regular basis and that's why you have made so many videos about it. I hate RIR but now dealing with multiple injuries unrelated to training I feel leaving a couple reps in the tank would be the safest bet. Thanks to your plethora of videos on RIR I'll be an expert by the time I'm done watching them all. Thanks Mike.

[@Winefordummies]

Is it possible do to a video on Squatting and Deadlifting with flat feet? Ive been told is not safe for me to do it yet I used to squat 3 times a week, sometimes with pain, but im also told they are some of the best exercises for strength. Dont know if I should drop for to avoid future problems or just do them.

[@damjansabanovic7418]

Im not sure what to do when in week 2 I can't match the reps app told me to. Should I add a drop set, should I Myo rep the fucker, cause I can't do it in a straight set, or should I just do as many as I can and tell the app how many I did? Will it autoregulate the volume and progression for the next session to keep me progressing?

[@CrossfacePanda]

So I’ve been wondering: is/will the app be a one time purchase or a recurring subscription? I’d assume the latter, since that seems to be the standard for these types of apps. But I’d love it if there was also an option for a one time purchase, similar to how Plex does it with their Plex Pass. I can’t speak for anybody else, but I know I’d be a lot more likely to actually spend the money on it beyond a trial month if this was an option.

[@testicularhypertrophy]

Subscription based as the app will be continuously updated.

[@CrossfacePanda]

@@testicularhypertrophy Ah, gotcha. Figured as much, but worth a shot to ask at least. And for whatever it’s worth, Plex is regularly updated as well, but still have the option for a single lifetime purchase. Granted, their app gives you most of the basic functions for free, and Plex Pass is convenience features added on top of that, but still, seems to be a viable model for niche app services (which I think both Plex & RP Hypertrophy fall under, even if they’re different services). Hopefully it’s something RP can consider down the line :)

[@CrossfacePanda]

@Ed Nigma It’s a workout schedule & log app. It’s no more of a scam than the rest of the periodization guides RP uploads; the difference is that it does a lot of the numbers and optimization stuff for you rather than you having to do it yourself. It’s an app of convenience. Thinking this is a scam is like thinking a calculator or a planner is a scam.

[@alexanderabrashev1366]

Idk man. I love Dr Mike but there's no way i could afford this. I won't be able to afford it even if it was 100$ just once. I'm hoping i can get a pirated version after time

[@CrossfacePanda]

@@alexanderabrashev1366 I’d definitely be willing to pay $100 to $150 for a lifetime pass, with what it’s offering. I’d consider it an investment to optimize my training and make it more convenient. I’m just not willing to make it a recurring monthly cost on top of already paying for a gym membership & supplements.

[@TheCulturelab]

So does the App take into account, that there machines who do big jumps in weight progression. Sometimes you need to do more reps, and reduce them in order to add another weight. For example in my Gym theres an evil fly machine, where I can do 10x30kg. My next session should be Something like 10x31,5, but the machine increments only to 35. I would need to progress 4 times to be able to do that to 15x30. When I now enter 35kg, does the App reduce the reps to 10 again, or will it insist in 15x35?

[@RenaissancePeriodization]

The app would have you increase reps each week most likely. You wouldn't need to go up in weight as you can progress with more reps.

[@venjo4040]

in the second week when de reps/weight is increased, you just can change the weight and it sets the correct reps to keep the same "calculated" load

[@garymurfee4290]

This is very well explained-very intuitive

[@James-zy6fs]

Is it possible to program for uneven weeks? So some weeks I will train 3 days while other weeks I will train 4 days.

[@DragonMasterBG]

Oh you should do one about RPE. I was searching a few weeks ago all over the channel for such a video

[@xkidmidnightx]

Jason Blaha, fitness coath here. Since my days in the powder wars, I always leave 8 or 9 reps in reserve. People call it laziness but can my results be denied? Look at my physique compared to layne Norton’s or “dr” mikes. They have nothing on me. Have they leg pressed 2000 lbs with five large Caucasian men sitting on the machine? No. Have they reverse gripped 500 lbs? No. Have they performed snatch and grabs in Columbia? No. Have they had mooncookie 10 inches into their colon? No.

[@moremusclethaneveryone706]

Is Ariel a nut like blaha? She sure seems like it.

[@Fake--Natty]

That's our boi Hemingway!

[@nullvektor9922]

Looking big coath

[@sumbitch3rdgen]

Google Joni Sablatura His roommate

[@TheBaumcm]

Why the need to put dr in quotes? He has a Ph.D, has been a professor and would hold the title without any quotation needed.

[@eee_d888]

Why are there no slides in the background? I quite like having something to read along with what mike is saying.

[@BrofUJu]

Are you upping the reps per week? I assume it depends on the program, or would you do 2 weeks at 2 RIR, 2 weeks at 1 etc for around a 6 week meso?

[@seans7451]

RIR generally is brought down or kept the same, never increased outside of a deload like situation

[@BrofUJu]

@@seans7451 sorry, I'll edit it. I meant upping the reps, or decreasing the RIR. I'm curious about overall timing, I'm probably fine. I do 4 days on, one or two days off and usually end up around 6 week meso as I go 2/1 RIR and failure

[@stefan-t--]

i fucking love this app and mike making this as easy as it is, FUCK spreadsheets, im tired of looking at spreadsheets for body building, this is so much easier and better

[@Grayvedygger]

Could we use the app to make a powerlifting plan?

[@cooluser23]

Can you show us how you mark sets/reps in a workout on the Wear OS smartwatch?

[@JJ_Beats._.]

Haven't really seen anyone speaking about this, currently doing a mini cut, following the guide you uploaded some time ago, and was wondering what rir should you stick to during something like a mini cut? I initially assumed 0-1 tops to maintain strength and muscle but then realised that the fatigue would utterly ruin me by week 3-4 Is it best to just stick to 3 rir the whole 6 weeks or use a descending rir like this video suggests? Any help is greatly appreciated! Thanks!

[@QuadraAce]

From my understanding of his app and his videos, it seems like decreasing RIR throughout the meao by either increasing weight on the bar or reps per set is the progression he says is the most optimal.

[@KrunoslavSaho]

I love you Dr Mike!

[@rafaleon199937]

Do we have a set day the beta sign up comes out yet? I'm to impatient I keep checking every day multiple times a day 😂

[@rafaleon199937]

Update release date is May 23rd!!

[@Shibnibby]

Ive been training for 15 years and just looking for new advice. Do i need this rir thing or do i train to failure? He keeps saying week 1....are his videos directed for brand newbies? Im confused...his tricep vid said do 2 to 6 sets ...my tris are barely warmed up after that. Mike! Help! 😂

[@MrSociofobs]

Would this apply even to someone not really working out for muscle building? My current main goals are fat loss, endurance and keeping in shape. While working out every other day, I do try to push myself close to failure for at least a few sets out of every dozen. If that builds more muscle more effectively, great, as long as my other stated goals aren't left behind.

[@stephenkain6603]

Will there be the ability to have two plans? My wife and I train together but she is primarily training for power lifting and I’m training for hyp

[@RenaissancePeriodization]

You can have as many plans in the app as you like, but there is no powerlifting option in the app, unfortunately. - Dr. Mike

[@stephenkain6603]

@@RenaissancePeriodization thank you Dr! Still should be helpful for me, she will have to stick to excel lol.

[@stephenkain6603]

Really can’t wait for this app

[@agaeon]

Im soo hyped for app,im messing up my rir all the time ,yea i suck,going waay too heavy already 2.nd week.

[@MaxHTde]

I start light and go up in weight incremental that does not work with the app i feel

[@danschmidt5189]

Do you have any thoughts / videos on velocity-based training (and explicitly tracking velocity with something like a Vitruve)? Your description of 2-3 RIR is basically exactly what a 20% velocity loss threshold feels like to me.

[@Eric_s2002]

I am so excited for this app!

[@josemanuelmartinezgarcia5764]

How do you define junk volume, please make a video. Thanks guys

[@R0krSam]

When setting an RIR target, does this targets the first working set or the last?

[@kylelongest-iw2wg]

Just got the app and love it. But noticed week 1 has me at 3 RIR. Should I adjust to 2 RIR?

[@emmang2010]

Lengthened partial reps don't count?

[@Zorba63]

Take my money already for your Lambo's... Question, im in a mini cut, will the app be able to select a meso cycle for mini cut or bulk or maintenance and apply the right periodization?

[@napninja13]

Hey, Dr. Mike.. I noticed your shirt - I have it too! How do we feel now that we know lengthened partials may be potentially more stimulative? 😂

[@val_SBD]

I got the hypertrophy app and am struggling with reps to use for barbell lifts. There are not reps suggested in the app (at least mine doesn't)

[@readthis1123]

Followed a lot of plans from different creators, these are mostly cookie cutter plans that don't work for everybody. I mean those are nice for beginners that don't know where to start (and those are also on this app), but for the late intermediates and advanced lifters this app will autocorrect everything and is very customizable. I was suprised how much total volume my body could actually handle according to the app. Hardest thing was to stop at 3RIR in the first week...

[@omglolhuggles9041]

Will the app be a one time pay or subscription based?

[@RenaissancePeriodization]

Monthly or annual subscription for the early access list

[@justrelax9417]

Will the app include charts, graphs and total volume for each individual exercise as well as total volume per session?

[@KneeGrowDoingKneeGrowThings]

Personally i focus on isolations till form failure then a proceed to drop sets to make sure i hit muscular failure

[@latineichon]

When is the new app coming out? For those of us that have bough your templates previously... are you planning to have some kind of test or trial premarket?

[@RenaissancePeriodization]

May 23rd. No test trial. - Dr. Mike

[@sman53]

Is the app for the iPhone as I don’t have a laptop

[@Lb-ri5wr]

Does RIR imply the set didn't have any noticeable pauses between reps? I find that for pull ups for example, If I take a quick 2 second pause at the bottom, I can usually get another 3 or 4, but if I don't pause at all, I'll only have like 1 RIR

[@RenaissancePeriodization]

RIR is only informative if you standardize the cadence and execution of your reps. If you change things up, it will land you into very different rep ranges. - Dr. Mike

[@BeFrEr]

will the app also suggest how to make splits or do i have to do that with my own knowledge? im currantly doing a PPL and i am not sure if this is the best way to distribute volume and im also not shure about the order in wich i should do the excercises and wich ones i should pick. compounds first or isolation, does it make more sense to back squat twice a week or once and once frontsquat? should i incline press once or twice a week or should i just stick with the DILDO PRESS for now? so many questions.

[@RenaissancePeriodization]

It has 25 splits already in it, and you can modify them as much as you like or use them verbatim! - Dr. Mike

[@MaddestTroll]

I just got the App. I really like the Layout. But Im pretty new to lifting and definitely to workout apps. Is there anyone I can reach out to that I can speak with to help me understand some things Im confused about?

[@7eddit]

Please can I get a response to this question. I do 4 sets on each exercise that I do. I train chest and tri on Monday and and just chest on Thursday. On Monday I do 4 exercises for chest and 4 exercises for triceps. On Thursday I do 6 exercises for chest. Should I change anything, I think I should but I really need advice on what to do. I have a good idea that I’m doing junk volume especially being 17 and starting gym in January. Pleaseeeee help

[@ArrggghhhhJohn]

Great video, looking forward to trying the app.. Please, please add a kilo option for us east of the Atlantic. With the RP template program, I found it calculated differently when I used the lbs equivalent (one extra annoying conversion step) and put those in instead of the kg numbers. The lbs based calculations gave better progressions than the kgs. It is a great program regardless, I look forward to every workout day, It also helps me get to sleep at night faster when I visualise the next day's program

[@venjo4040]

you can chose kg or lbs and then you have 0.25kg increments :) works pretty good like this!

[@RenaissancePeriodization]

The app has that already! - Dr. Mike

[@ArrggghhhhJohn]

@@RenaissancePeriodization Sweet... Thanks for letting me know. Good luck with the release of the App

[@pat06061]

I came here to confess that I may have been using the app and not doing tany RIR for my first week. Question is should I be hitting the too much button or the push my limits? I've been hitting push my limits

[@The_Limon]

The RP Hypertrophy App is not available in Europe 😢

[@ephraim1995]

Dr Mike, I'm using the hypertrophy template having great fun with it. Helps me overcome my training Add, However yesterday I was supposed to do 3 rir but I feel like I went 2 or 1 rir, is that counterproductive? Should I just get over it?

[@Firm-Tofu-King]

Next session just do the same weight, sets and reps,

[@Raish66]

Are we still getting this app on the 23rd?? Looking for a new program so waiting for it eagerly

[@Malte21400]

I can't find the app in the app store. Is it geolocked? I am in Europe on iphone.

[@roberthogstrom2853]

Are you able to change to kg in the app?

[@lobaka291]

Hey Dr. Mike, At the moment I am time constricted and can workout 2 times per week only. How would you split the muscle groups on these 2 days? Should I train every muscle at least once a week or go for twice a week and neglect something like calves?

[@DivergentDiveBomb]

Not Dr. Mike, but I’d bet money he’d tell you what I’m about to. Full body with a focus on compound movements since they usually recruit multiple muscle groups to perform. Focus on technique and really stretching those muscles under load. Happy lifting! 🙏🏼

[@KootBear]

Full Body twice per week and absolutely have a deload now and then. Good luck!

[@joksimradovic4040]

Doc I hope the app has metric units?

[@encantador97]

My problem with the RIR (and maybe someone has the same as well) is, in my first set in week 3 I get my 2 RIR but after my third Set it’s a fucking grind. Am I pushing to hard? Feels like my 2 RIR gets me a lot of fatigue and in week 4 of my program it’s even a bigger grind (if not impossible) to hit my reps in the third Set of an exercise. Looking forward to some advise ✌🏼

[@lawrenceweigel3341]

You shouldnt be aiming for a specific number of reps necessarily, just use the RIR as a guide for how many reps in each set. In later weeks of a mesocycle when you're aiming for 2 or 1 RIR its not uncommon for a third or fourth set to drop 4-5 reps from the previous set if you really pushed close to failure on that previous set. Remember your muscles don't know how to count they only know how to feel the stress you apply to them! So if your last set you have good form/technique and you end up coming up short of what you expected for reps then so be it, the gains will still be there.

[@NinjaFish46]

Will the app be available for Android on release?

[@alexoday5224]

Does the app recommend rest period lengths?

[@stealthy9156]

Go when you're ready

[@michaelnielson6197]

Does the app take into consideration if you're on a cut?

[@rachelmel]

So useful! Thank you!

[@Devil-ig7kl]

Does our body tends to hold more water as it gets leaner? I'm in a fat loss phase and for some reason my body is holding more water ( everything is pretty same including diet, water and sodium intake) is something wrong with my kidney? If yes then I'd better sell it while i can so you can get your 70th Lamborghini

[@tracidvoyager]

Maybe elevated cortisol from diet fatigue, I think it passes once you do a diet break but dont quote me on that

[@Devil-ig7kl]

@@tracidvoyager i don't feel like I'm stressed infact these days I'm feeling great and getting decent quality of sleep.

[@TheTfraze]

Is this the same as 8, 9, and 10 RPE? I remember you saying in the strength building videos that RIR and RPE is different

[@asthecrowflies1201]

They both describe the same concept in different ways. I've always seen rp refer to them with a / between the two terms.

[@TheTfraze]

​@@asthecrowflies1201 true. But in the designing a powerlifting hypertrophy program video around the 20 minute mark he starts to go into the similarities and differences between RIR/RPE, and I was hoping to get a little more of a clear picture on that. Every other KZbinr says they're one in the same. Alan Thrall has a decent video on it, but I was hoping to coax a video from Dr Mike covering it

[@asthecrowflies1201]

@@TheTfraze they have one for sure. Maybe more. It's a little bit older.

[@-N-R-]

Love the thumbnail

[@unbabunga229]

I love Grindr too. Do it every session. Really leaves me fucked

[@shrexyboi1850]

The soreness is crazy

[@LatimusChadimus]

YAY! (Shouted at an RPE8)

[@GamerPro735]

can this app be effective for those who also participate in jiujitsu and MMA?

[@joseppebatman]

Excited for the app, will I be able to use it if I only have gymnastic rings, Olympic dumbbells, and a weight vest? Do we need a barbell? I train at home

[@RenaissancePeriodization]

You can program/pick your own exercises so you can make it work around the equipment that you have at home!

[@kellyhoesing2573]

I always keep a couple reps in reserve in case I need to arm wrestle a group of assassins

[@Lufval]

Will the app be available on Android? (please say yes)

[@irmantasvaitkauskas6769]

is that app available? cant find it

[@JCRR1902]

When is the app going to be in the Dominican Republic? :(

[@julianho3134]

I signed up for the beta version of the app but I wasn't emailed any info 🤔

[@RenaissancePeriodization]

please try signing up again, you should get two free ebooks on us and some emails along the way until release. Thank you!

[@nintendoborn]

What if you bought one of the programs and it’s like do 37.5lbs but you only have 35 or 40lb

[@carper123]

Do 35 or 40 and just more or less reps to compensate

[@ChriSX13]

for me 3 RIR is when i just start to feel weakness in the target muscle