RP Webinar with Mike and James 4-28-2020

[@DrMiloWolf]

TIMESTAMPS Areen Salam 1:00 Does 4 sets of lat DB rows and 4 sets of wide grip machine rows count as 4 sets for back or 8? 2:00 What if, instead of going from MEV to MRV, you started higher than MEV and went up to MRV more slowly? 4:20 What are the volume landmarks for the neck? 4:29 What exercises do you hate or dislike? 5:16 What do you mean when you say fatigue accumulation besides being mentally fatigued and increased injury risk? 6:15 Differences between men and women in hypertrophy/strength? 7:00 I have a low enough BF% to see my full abs and have muscle definition and some striation. What muscle groups should I train to get a bigger V taper? 7:20 What are your thoughts on maintaining all bodyparts but specialising on one? 8:37 How would you coach a beginner that wants to look muscular? 10:10 Can masturbation affect hypertrophy or strength? 10:46 Should you space out meals more than 3 hours? 11:48 How does TRT affect training if you’re in the normal range prior to taking it? Evan Gregg 12:46 How would you periodize to peak during try-out week for rugby? Given that the season start a week or two after trials, should you periodize specifically for this peak? Kartik Singh 14:40 Can I increase mesocycle length while specialising in arms & delts due to lower systemic fatigue? Christopher Tolzman 15:50 Differences between scientific principles of strength vs endurance training? TJ Jankowski 17:55 How much lean body mass can one gain on your abs? 19:48 Does MV for bodyparts go up during a mesocycle? If so, is adding a few reps/weight/going closer to failure sufficient to account for it? 20:45 Is calorie balance (as it relates to bodyweight) the main determinant of longevity? If so, how does this work in elderly people? 22:28 Is frailty more of a concern than being overweight in the elderly for health? 22:40 At what point does gaining strength in the elderly become unrealistic? 23:47 How do Mike and James like their level of fame? Max Jenkins 28:10 Given that higher carb diets may be superior for lean body mass gain, does it make sense to increase rates of weight gain to allow for more muscle mass to be built? Khalid B 30:20 If 20 sets is my MRV, and I can therefore not improve performance week to week on 20 sets, would I gain more muscle doing 15 and improving performance week to week? 41:00 Let’s say on week 3, day 6, you lost some reps on your triceps exercises and were still sore in your triceps. Is skipping triceps work for the day a good course of action to delay overreaching? 45:52 What would you do after a metabolite phase if training at home? I have been massing for 3 mesocycles, and have adjustable dumbbells up to 52.5 lbs. I was thinking of doing a short maintenance phase before starting a cut. 46:48 How much do deloads re-sensitize you to volume? 47:35 Are there benefits for going from MEV to MRV for strength work? Why should you stay at MEV? Ollie O 52:09 Is there a disadvantage to performing metabolite work for all bodyparts within the same mesocycle? Couldn’t the lactate from one muscle group impact others and reduce novelty? 54:13 If increasing frequency within a mesocycle, does it matter if in the lower frequency weeks per session volume is higher than in later weeks with a higher frequency? Daniel Hacker 55:33 Any movements you added during quarantine training that you will keep afterwards? Has quarantine made you revisit technique on some exercises? Fictional Funkness 57:35 Is a low MRV a good thing? How do you increase your MRV for strength training? 59:40 When are EAA or BCAAs a good idea? Payton Downs 1:00:15 If I want all the calf size, should I train my soleus? Erno Toivonen 1:01:42 Do enhanced athletes have larger MPS curves, and should thus train each muscle group less frequently than natural athletes? 1:03:45 Is taking breaks between each reps of deadlifts for example causative of fatigue or does it have benefits? 1:05:00 When’s the best time to get COVID? 1:06:38 Is strength oriented training during weight loss accompanied with re-sensitization ok? Mark Conway 1:09:25 If performance is great, and I don’t feel too fatigued, should I add another week of accumulation, or just take note and deload? 1:09:43 How would you structure progression if someone only has access to 9KG DBs? Should volume be kept low during a maintenance phase and kept at 3 RIR? 1:10:21 Would a strength orientated resensitization phase be recommended once going back to the gym to regain lost strength? 1:10:50 Favourite DBZ saga and why? Alfadhul Alfadhul 1:12:50 What are your recommendations for starting coaching? Where can I find resources on RP+ about periodization and making workout plans? Eli Holland 1:14:30 If intrasession fatigue is limiting my ability to do productive core volume at the end of a session, would it make sense to split the session into AM/PM session? Or would you do the core work first in the session? 1:15:15 Do gymnasts miss out on anything by not doing gym training? 1:16:45 What muscle groups are used above and below 90 degrees of the shoulder? 1:17:48 What muscles are used in different calisthenics movements? Stephen Alfred 1:20:47 I’ve been lifting for 10 years. Should I begin considering specialisation? How many bodyparts should I emphasize at a time, and how many consecutive mesos for the same muscle group? 1:22:55 Would a 5-6 week reverse diet + 3-4 week resensitization cycle be sufficient to establish a new bodyfat set point following a cut? Also, what training volume would you suggest for the reverse diet? Caio Louieiro 1:25:50 Why is protein distribution/timing less important during a cut than a bulk? Riley 1:27:25 How do you autoregulate volume for smaller muscle groups that never get sore like biceps and delts? Also, how much should the week 1 volumes change meso to meso? James Kearney 1:28:25 For someone who competes in PL 1-2x/year, but wants to be jacked as possible, what would a yearly training plan look like? 1:30:20 FOLLOW MIKE ON INSTAGRAM!!!! + Outro 1:31:55 Check out James’ video on common cardio mistakes!

[@vexacron]

2 days ago?? you're a sorcerer

[@LeoandLongevity]

Great video Mike

[@petedawson5875]

Yeah go to hell James!

[@PaytonDowns]

I love this webinar.

[@fa113nreturns5]

Would love to hear your guys thoughts on iso-holds with a exercise band as a superset to doing push ups. I don't have any free weights or machines. I only have one band. What I do is various types of push ups (wide, normal and close) during what would normally be my rest period I use the exercise band. Just pushups don't do it for me. My chest never gets a pump or feels any burn or fatigue otherwise. The isoholds with the band gives me an insane burn/pump on my chest, biceps, traps and front delts. Chest feels like it's just about to get a cramp. I love it. I do 45 to 60 secs of pushups per set. Which for me is about 20 to 25 rather slow pushups. Slow down, fast as I can up. Then one minute, isohold with band. I stand upright, place one foot on the band and then curl the band until my arm is at a 45 degree angle (to avoid the typical 60 - 65 degree lock position) with the elbow pushed forward to better engage the front delts and chest. After a minute I switch arms, take 30 secs and attempt another set. All in all its 12 sets. 4 sets of wide, 4 of normal and 4 of close. I do this 3 times a week. No real set number of reps ,although I do track it. Its more about intensity, time under tension and overall feel during and after the workout. Any thoughts or advice or pointers? Thanks, keep up the awesome work.

[@jameskearney5677]

Thank you so much for answering my question. Side note saw Dr. Mike at NSCA in DC but I was socially awkward and just stared and didn't say anything 🙃. Sorry about that

[@mohammednader7787]

Hello docs, hope you are doing well, This is more of a suggestion than a question. I was hoping if we could see you guys on the RP strength podcast with Dr. Davis discussing will power, discipline and stuff like that and whether it has a genetic component, how would this be identified and work around it. Also, would love to see a discussion on the best martial art for self-defense to build upon your answer of few episodes back plus Dr. Davis' recent post. Thanks for the informative content.

[@kendyangi5846]

I couldnt find the free home workout program on site :(

[@JosephGarciaS]

No luck here either

[@JosephGarciaS]

NVM found it! renaissanceperiodization.com/expert-advice/multiple-daily-training-session-at-home-program

[@EnterChannelNameHere666]

I have a physically demanding job that is highly fatiguing specifically to my biceps, back, and soul. I have struggled to organize training around this fatigue and would love some guidance. I have pondered 2xdaily sessions as I have 30-45min 6 days a week to train before my babysitter realizes I'm home. But since I'm basically getting a 12hr work day of junk volume I'm not sure if it would have much effect. Thoughts? Thanks. P.S. James favorite anime/manga/graphic novel? I recommend berserk or mister miracle to all up for a read!

[@kinginthenorth1437]

When gyms re-open I would assume a massive change in exercise selection mid-mesocycle would be the worst possible reaction. Would you recommend deloading and starting a fresh mesocycle upon re-opening or finishing current meso at home (/mostly same exercises but in the gym)? Would this advice change depending on how deep into a mesocycle you are?

[@jay_3926]

Awesome Vid! Question: How would you advice to program a meso (gym training) if one truely has very high MRVs (f.e. 50+sets for Back / 6x Frequency). I can accumulate tons of volume on an average of RIR 2. It becomes so excessive that my performance just doesn't decrease if i don't intentionally hit low RIRs. How many muscles can i actually emphasize in a meso if my MRVs are very high? I don't know how to properly program because all my muscles take so much volume and time to train. I've already done a low volume Resensitization Meso but my MRVs are still very high. Thank you!

[@belt1749]

If MEV is 12, is doing 6 sets on session 1 mean that that session wasn’t able to produce growth due to being under MEV?

[@KnowMotivation]

the MEV is based on a weeks-worth of training, so as long as you include another session that same week of 6 sets (thereby hitting 12 sets), you will produce growth assuming 12 is your MEV. Dr Israetel's articles on MEV/MRV/MAV will clarify the parameters of these definitions!

[@postworld1185]

Per James "There's a lot of people with low MRV for strength that can hit a max set of 6 and be dead for the week." T hank you for stating this. There has been too much MRV shaming going on. I've been training for 20 years. When I do a max of 6 it is literally a widow maker. You can only eat and sleep for 2 days straight afterwards. On the 3rd day you stark looking at the weights again. I know this is a pathetic strength MRV, but highly advanced lifters hitting lifetime PR's for 6 reps will be on the verge of death after. I'm tying to build up my strength MRV, but it isn't easy at this stage. The sets feel like a 1 RM that you manage to keep going for 6 on. Pretty nasty stuff, but you do get stronger.

[@StephenMarkTurner]

FYI, you had a typo in the caption for that figure 31 (mesocyce).

[@connorburtontraining1297]

1:11:00 Dragon Ball Z Question

[@tntcheats]

I am disappointed that the term "hands on the ball skills" came up only for the rugby tryout question and not the masturbation question.

[@cdrtej]

Am I the only one who cant hear mike unless I turn james up to 11?

[@patrickbarney7054]

I do have to say on the point of TRT, depending on what "low end of normal" means you very well might blow up if you went on TRT. For me, my original doctor said my T was normal (fucking clown) at 230ng/dL @19 y/o (range is 200-1000) so tbh it really depends more on symptoms than numbers in my opinion. I will say the logistics of it are really annoying; you are locking yourself in for at least one injection per week for life so tread carefully. Might be worth it to some people though, was for me.

[@areenmc7033]

😃

[@imbaguitar]

It's funny cuz i thought the galactic tournament of DB super was soooo boring i almost couldn't get through it but i thought the earlier stuff was quite humorous even if very filler