Stimulus Fatigue - Reps In Reserve | Dr. Mike Israetel

[@harryflashman6853]

Lee Haney said it years ago, "Stimulate , don't annihilate". And even though i understand and agree , I still find it really hard to stop a set when i can still move the bar. I just like to hammer the reps till failure. So for me rather than having the gun to my head making me do as many reps as possible , I'd need one held to my head to STOP me going to failure.

[@chickentoucher55]

same bro, i feel like a little bitch if i don't hit failure

[@NonsenseUnrelated]

I suppose there’s a good argument to be had about stopping before mechanical failure to prevent injury

[@chronometa]

I'm not gonna lie, I've been following rp for a while and this is some of the best concise explanation I've heard.

[@fd-pj3uk]

Did you test Mikes Methods?

[@DrWNoLs]

@Gerome Anderson Saying "I'm not gonna lie" or "I'm gonna be honest" implies that he is disclosing information that he did not have to. The lie in this case would've been by omission, if he did choose to avoid outright bluntness. People lie by omission all the time, and it's perfectly understandable to do so. It's like when people say "Im not gonna lie, this is the best food I ever had!" They are contrasting with the option to say nothing. Not with the option to make up that it's the best food they ever had.

[@mihailmilev9909]

@@DrWNoLs thank you for this explanation. It was very hypertrophic for my brain

[@mihailmilev9909]

@@DrWNoLs the SFR was very optimal

[@mihailmilev9909]

@@fd-pj3uk did you?

[@theylivewesee1674]

honestly who can dislike dr Mike

[@louislabrocante2728]

Mr harrderrr

[@LenaWildChild]

@@louislabrocante2728 Lmao 😂

[@mk4630]

maybe because it was mediocre

[@mence5992]

Mike, you are rescuing us from being skinny all the life

[@banufitness]

1:34 negative repreprepre

[@skzy_music]

i think his brain runs so fast his mouth has a hard time catching up at times

[@luqiiahamat9149]

you're the man!

[@yersongutierrez9410]

I just love how practical Dr. Israetel explains this and how powerful this concept is in order to get gains. And again, so so practical and easy to understand.

[@mcmohitchauhan21]

This man is a goldmine of knowledge. Hats off!

[@kickass4670]

jesus christ, this was so flipping comprehensive. i credit all my future muscle gains to this man up there^

[@jackmarx1859]

Love this guy. He explains stuff so clearly and concisely

[@nilo7727]

Great video once again Dr Mike makes total sense great for longevity makes consistent lifting so much easier👏👌👍👊😎

[@guitar19821]

I'm gonna start the 'gun to head' workout this week👍seriously thank you for your amazing videos!

[@ErnstEric]

“Gun to your head...” 😂 great stuff as always !

[@gigabuyceps]

That's Greg's language.

[@niksignore6042]

LOVE THIS INFORMATION! Cant find percise information on bodybuilding like this. If i could give aome constructive feedback, most of us are probably visual learners so of you merried your explainations with graphs depicting the undulations of SFR and RAR and how they interact it would be helpful. Appreciate all thst you do brother!

[@chickentoucher55]

i think everybody needs to hear this, from people who don't train and people who to failure every set.

[@mitchparsell7718]

Dr. Mike is great; this is especially good.

[@lps.444]

So much great information given by this man! I’ve got a question if anyone could help that would be great! In relation to our RIR are you’s just guessing what you’s feel you had left for the RIR? Or are you’s working out your 10 rep max and then stopping short of that dependant on your RIR target? If you’s are working out your 10 rep max and going of that then how often are you’s working out your 10 rep max as I would imagine it would be changing quite regularly? Thanks for any help anyone can offer. Great content!!

[@kimiversen4655]

Brilliant as always Mike. Thx.

[@bobbyblazeit]

Thank you Dr Israetel!

[@acjjones2981]

Good stuff, I’ll apply this to my workout and see how it goes..

[@joolsgrommers1466]

How would you characterise RiR in isometric training (Essential for finger strength in climbing for example)? 'Seconds in reserve' feels too fragmented, but which time interval would be closest to a 'one rep difference' (in the 0-3 RiR range)? Is there any research, or other insight that could help? Current advice on a lot of climbing channels is to "try very hard, but avoid outright failure" that makes periodising a little hard....

[@carlosbigot4913]

great info

[@alexojeda8915]

Underrated squat form and depth 👌👌👌

[@alexojeda8915]

@K. C. W Not the most aesthetically pleasing, but to keep his torso upright as he does, go as deep as he does with his heels firmly grounded, is impressive.

[@suprotimsom]

The past 3 videos have been eye opening. I have two questions though: 1) We know that when a person is training in the higher rep ranges (20+) it is generally suggested to stop closer to failure (based in the linear relations b/w dose response as explained in this video) and also fatigue is relatively less compared to lower rep ranges. Does this thumb rule of starting a mesocycle with 4-5 RIR and ending with 0 or negative RIR still hold true in this situation? 2) I can understand the of the recommendations made during bulk phase when a person is trying to grow. But what about on a calorie deficit? It is generally stated that training variables should be more or less stable during a deficit to hold on to as much muscle mass as possible while on a cut but then injury prevention and fatigue management are also extremely important in this phase. How do you reconcile these two contradictory arguments?

[@14SoccerLee]

When dieting, you want to keep training the same. If you need to lower the weights at some point down the road during the diet, you can adjust.

[@JohnnyPepere]

Try to maintain intensity but you can lower the volume

[@purplecircle7413]

Thank you doppo orochi, very helpful

[@abzdine]

Is the rir on every set?? I don't understand cause for the same weight for 5 sets you'll start at higher rir, but that would decrease over the sets.. Thanks

[@mohammedbazzoun8590]

yes on every set the same rir give it a tr

[@Hendra-xq1bh]

@@mohammedbazzoun8590 if it same rir on every set, we adjust our weight? Or still same weight?

[@vaughanstarr3725]

Good observation. You could keep the weight the same. And have more RIR at the beginning with fewer at the end if keeping reps static. Or do more reps at the beginning, or more weight.

[@teh_blazerer]

I love Mike

[@davidhoskins6799]

Are you sure you don't just want to tell "TRAIN HARDER" at us?

[@borgan213]

Did you make this so Greg understood what you were talking about

[@MeleDrummer]

train HARDER!!!!!!!!!!!!!!

[@armand1779]

He literally just agreed with Greg

[@DrWNoLs]

@@armand1779 He did not agree with Greg at all, wtf. He said 0 RIR is optimal for one session, when low volume is equated, but not in the big picture. Greg believes it is.

[@borgan213]

@@DrWNoLs exactly it doesn't look at the big picture and account for fatigue.

[@DrWNoLs]

@@borgan213 It's weird how I've seen this narrative before. That Greg and Mike actually are saying the same thing, when it's clear as day that they aren't + Mike explicitly says he disagrees. It must be some underlying drive to dismiss changing.

[@a.schnitzer9325]

Thank you! This helps a Lot!

[@gallectee6032]

I like RIR because with an RIR of 5 I do not have to lift because I am on a 5 x 5 program.

[@reecejames6088]

Love this stuff Mike!!!

[@reecejames6088]

More of this please! 🤙👆

[@MrGoluman99]

Hi Dr.Mike, Obese 45 year old from India,following your Hypertrophy guides.Began training since past 1 year .I find your explanations and suggestions practical,concise and effective.Many thanks on behalf of people like me who either can't afford or have access to specialists like you. One question is I'm doing a de load month as per your guidelines,with lesser volume and load,How ever i still get DOMS.Is it normal,desirable or am i doing something wrong?Will be grateful for any advice.Thanks.

[@brandongreen5884]

Is the CNS the "key" (weak link) in recovery from any "type" of training? From what I understand muscles can recover from "almost anything" and "connective tissue" is most certainly a "weak link" compared to muscles. Someone stated that "optimal" was 1/3 to 2/3 of the maximum possible number of reps (at least in compound movements).

[@Vic-dl7wq]

Mike does your RIR progression recommendation apply to every set or just the last? Also when you deload at the end, can you just take a week off or do you need to do some level of lifting? Does the exact intensity really make a huge impact on gains during your deload?

[@Joel-iz6zr]

you should still lift for a deload week, cut sets in half and lower weight by 10%. After the deload you bump the weight back up and progressively add sets to your routine as the weeks go by until you eventually end up needing to deload again in 4-8 weeks

[@AlexKus]

Thank you.

[@DAatDA]

6:43 Your squat looks like you're twerking

[@ashu9757]

Hitting that like button to -5 RIR at 15RPE

[@tonesetterfitness1261]

Very interesting info. How does this (does this) correlate to strength gains, in regards to rir

[@jesusantoniomolinarodrigue1452]

Train harder How hard? Harder!!

[@EliasOwnage95]

THAN LAST TIME

[@cv0669]

when is the book coming out!@?!?!

[@rodlaz1984]

With RIR, say doing 4 sets of 10 my first working set may be 4 RIR if I want the last set to be 2 RIR for example. Is that okay and average the RIR out for the 4 working sets or should each working set be the 2 RIR I'm aiming for? Thanks

[@jacobhate]

What you do is instead of choosing a rep number choose a rep range like 8-12 and hit the target RIR for whatever rep count within that range

[@peterc2715]

I think what a lot of us are looking for is whether the RIR should be based on the first set or the last for a given exercise. It seems it would be based on the last set in order to complete all reps given there is sufficient rest between sets. Any feedback is appreciated.

[@MrSocialish]

all sets

[@peterc2715]

josh vernon I’ll rephrase. If you keep 4 RIR based on the weight/reps of the first set, you may not keep the same RIR with the same weight/reps by the time you hit your last set of the same exercise. Should you drop weight to keep reps and RIR at 4? However, keeping 4 RIR based on the weight/reps of the last set will guarantee a >= 4 RIR on all sets of the exercise.

[@MrSocialish]

​@@peterc2715 This is why strength athletes usually take long rest periods in between sets. The more rest you take will allow the the RIR not to fall from set to set. Now, in a perfect world, this would always work, but obviously if you keep the same weight, there's definitely a chance that RIR will fall, regardless of the rest you take (but not always). Some athletes will not drop the weight, maintaining an RPE or RIR from set to set: i.e. 3x5 @ 500 And some will have back-down sets instead, trying to maintain RIR from set to set: i.e. 1x5 @ 510 and 2x5 @ 490 I think if you're mainly focusing on hypertrophy (which is what this video is aimed towards), then you should drop the weight to maintain RIR. If your focus is strength, then both methods would have some merit in my opinion. If you're training at like RIR of 3 or higher, I definitely believe it is possible to maintain that RIR for several sets at a constant weight if you take long enough rest periods. This is all just from my point of view and experience!

[@peterc2715]

josh vernon Awesome response. I really appreciate it!

[@falkreinhart7700]

What about beginners and people wo train 2-3 times or less a week? Should they also train 1-3 reps in reserve or better train to failure?

[@1029374775316]

What is your thinking about grease the groove method which has very high rir more than 6? If my pull up max is 10, and i do 4 pull up for many, and i mean many sets very frequently, isn't it optimal? If i do sets of rir 2, i barely do 3x8, 3 times a week. That is 72 total pull ups. If i do 5x4 everyday, i do 140 pull ups. Yes, high rir makes little stimulus per set. But i can do twice pull ups.

[@AilurLuca]

Does this fly within a given training session as well, particularly if you keep the rest perioids tight and dont fully recover in between sets? Lets say your doing something 6x10. First two sets are fine, you could have done 2, 3 or even more extra reps. Third set you have cant do the ten in even succession any more and have to stop at rep 8 and take a couple of breaths before finishing. Next set the form starts to go a little and you starting to use momentum. For the last half of the final set you end up using alot of momentum to get the weight up and then controlling the negativs. Is that this principle applied or just sloppy training?

[@robin5088]

Mike, you have advised to watch mountaindogs video on how to train hard and he is advising that at least the last or even the last two sets should be sets where you go all out. Do you agree or should you even leave RIR for the last two sets based on in which week you are? This question is bothering me for a long time now, please answer!

[@JohnSmith-dy3ck]

It’s about fatigue management, like he said. 4 or 5 RIR gets you a little bit of growth for not very much fatigue, while 1 or 0 RIR gets you a lot of growth but with the price of extreme amounts of fatigue and thus making it unsustainable. Your best bet is to begin a mesocycle with 4 or 5 RIR during week 1, and increase either reps or weight week to week to decrease your RIR so that during your final week you’re training with either 1 RIR or even all the way to failure, depending on the exercise since you’ll be deloading the week after anyway.

[@robin5088]

@@JohnSmith-dy3ck Thanks for your response. Is it recommended to even stick in the last 1 to 2 sets to the RIR you were aiming for in the previous sets, e.g. 4 in week 4, 3 in week 3 etc.? So apply this principle on all sets of the exercise?

[@JohnSmith-dy3ck]

Robin Yes. The only exception might be with exercises that are isolation and non fatiguing in nature, like calf raises, bicep curls or lateral raises. That’s what I do, personally, but to each his own.

[@robin5088]

@@JohnSmith-dy3ck Thanks a lot, that makes sense! 🙂

[@iambamonti2114]

What is better ? 5x5 @(fixed load~80%) Or 7-6-6-5 @ same load? In the first case probably you have a RIR 2/3 on the first set. In the second case you have RIR 0, but in total you have less sets... so less or same fatigue?

[@rjdal8873]

Guessing Mike would say going to failure causes more fatigue than an extra set at 2RIR and that the extra set would cause more stimulus. Also why insist on a set number of reps? (5). Better to do a goal number of sets at a goal RIR, let the reps fall where they may. Ex.- 5 x ?@2RIR.

[@bobjenkins4925]

*Possibly* the first option, 5X5, since with that load you're stimulating nearly all the muscle fibers from the first rep. If you'd asked the same question but with 5X10 versus 13, 11, 11, 10, I think the second option would be the better one.

[@jordywilliams]

Id stick to 5x5 and go to failure on the last set if you wanted. Go to failure on the first set and you may see a bigger drop off and lower total tonnage, ie 7,5,3,2

[@Joel-iz6zr]

i would guess 5x5 is slightly less fatiguing with slightly extra volume (1 extra rep)

[@EmpressOfIron]

Thx ❤️‍🔥

[@paulnikeqt]

i been training without any rir, all ham, for around 4months, made PRs on pretty everything, should have done complete off, or aleast a solid deload, but i kept going like a dumbass, instead i crushed my CNS to the point o couldnt function properly (run, think normaly, just live lol) for next 2 weeks. Just something for yall to think about, cheers

[@alanwilson3572]

Mike, I find after a hard session of going to failure I'm sleepy for the next few days. Would this be considered "fatigue"?

[@reinerheiner1148]

So a higher rir means less muscle growth but... Less fatigue so we can do more sets with that intensity. Would that not offset the difference to a lower rir and less sets? Or in the extreme result in more muscle growth if at higher intensities the volume that can be regularly used is too little for optimal growth?

[@gatozilla2607]

I wanna know if this is on a podcast or spotify

[@heroscapewarrior4217]

So rpe 8?

[@gatozilla2607]

Someone knows if this is in a podcast or something for listening?

[@gigabuyceps]

I like to either go all out on each exercise the last set, BUT all other build up sets at 3-4 RIR.

[@Saveg36]

Pakalini same you don’t feel drained as much for the next workout

[@gigabuyceps]

@@Saveg36 bro we are pro, that shit i learned from Overcoming Gravity years ago

[@sudd3660]

i was thinking that reps in reserve is a tool for rep range, with less fatigue you could train more, adding sets or more days of training. or maybe i am mistaken and the benefits from less fatigue is lost by adding the volume.

[@MoonRei1]

Not A Troll: So I like the fact of considering fatigue in training volume * intensity. It explains well why we're not trying to MAX out every day, or do so much volume we can't walk. But it's this just another way of saying RPE (Rate of Perceived Exertion)? With RIR (Reps in Reserve), you've just added an assume fatigue calculation to it, to help better program a mesocycle. eh?

[@quincymarquis-brown5803]

Tbh though I don't think knowing about what an RIR is necessary. To me its like if your fully fattugue and can't train then you rest until you can. That's maximal adaption no?

[@ricardofrias5345]

Is there an actual ratio anyone uses? IE: 29 reps out of 30 is .966 of total fatigue in a set, and I got 4 eff reps (reps 26,27,28 and 29). Fatigue divided by stimulus ((29/30)/4)= 24.16% fatigue-stimulus

[@drarvinraj9122]

Dr Mike.. Will this concept still apply when the focus is strength..and hypertrophy is the desired secondary outcome..

[@darkgod5555]

I mean, at the end of the day, strength is execution of technique through hypertrophy. If you don't train good technique by going to failure and you minimize hypertrophy, why go to failure in a strength movement unless testing your 1RM?

[@thomastkach7467]

Barbell Medicine is strength-focused and use a similar way of categorizing intensity called RPE (Rating of Perceived Exertion) in their programming.

[@camerontait9132]

Dr Mike comes to us from his sauna studio

[@leonhenning8370]

To be clear...RiR or RPE is mainly just meant for the main exercises like bench pullups or deadlifts..like the forst 2 or 3 exercises in a workout?

[@jacobhate]

All of them? Why would it not count

[@Aspengc879]

safe to say that if you are ‘enhanced’ cumulative fatigue is lowered due to being able to recover better?

[@Enviouslordshaxx]

EetDrinkBeBerry Possibly, but I don’t think it’s that simple. Other structures come into play that aren’t muscles, joints, tendons and liniments etc. those things do not keep up with the accelerated recovery rate that muscle tissue does.

[@Aspengc879]

Wrex Wrecks great reply. forgot about tendons and connective tissue!

[@joneslego3645]

just wondering what exactly is fatigue? is it dom soreness? or inability to lift more during the session?

[@JuggernautTrainingSystems]

Here ya go: www.jtsstrength.com/fatigue-explained/

[@aletheiaquest]

You mentioned a deload week. Should we ever just take an entire week off?

[@mk-19memelauncher65]

Is rir affected by form breakdown?

[@ufukyarsan2149]

should we reserve 2reps too if we are doing a giant set

[@alanwilson3572]

What's the definition of actual fatigue? local? systemic?

[@ferdsan9025]

Alan Wilson vaginal

[@mazocco]

Much likely which comes first. You wont reach systemic fatigue doing curls, and you probably will reach it first doing squats and deadlifts.

[@greenomelette]

is it reasonable for a newbie to do 2 sets of everything to an RIR of 3, three times a week?

[@greenomelette]

when i was a noob i did 2 sets to failure 7 days a week and that was too much. Got tendonitis in my shoulders

[@combinemax]

Why not use more objective rir? Like you do your 3 5 6 and so on rep maxes, and count your rir based on that?

[@bobjenkins4925]

RPE is possibly more objective because it takes fatigue into account, whereas going off your x rep max doesn't necessarily.

[@ЧеловекСталь-и1ц]

but wait.... if 2rir then how much sets in a week

[@abhistraj4284]

💯🔥

[@adamek9750]

How about more RIR but overall more volume across the board?

[@chronometa]

You still need intensity.

[@nickbyrd1027]

Having large amounts of volume with high RIR would be an incredibly inefficient program that is full of mostly low-stimulus "junk" volume that's not effectively contributing to muscle growth.

[@joelhewitt9247]

APEX ALERT that’s just training like a pussy you need to train somewhat hard and harder as you get more experienced

[@vardaspavarde8480]

You can get good growth somtimes doing like your 10rm doing3rep sets with high speed get some stimulus

[@Benjaqu]

Hold up I didn't know mike can rep 4 platos high bar easy like that

[@Chris-Tian95]

With this amount of lean mass it would be surprising if he couldnt, with crazy muscle comes crazy strength and the other way around

[@mr350znismo7]

The dude is like a walking mound of muscle and that's not really a lot of weight.

[@MisterKorihor]

I'm not sure it's valid to separate stimulation from fatigue. I suspect they're both the same thing.

[@mkl1464]

I find that I can't progress(or even regress) with reps or weight on the latter exercises if I progress/reduce rir with the exercises earlier in the workout. Is this optimal?

[@fd-pj3uk]

I have The Same problem

[@emiljorgensen5340]

You might be doing to many exercises for the same muscle group per session. RP gemerally recommend 1-3 per muscle group and session

[@fd-pj3uk]

@@emiljorgensen5340 for Push i Just Doing 5a5 Bench 3a 8-10ohp 4to5sets of laterals butterfly and triceps 2times a week in a upper lower

[@emiljorgensen5340]

@@fd-pj3uk Yeah you might have to settle for not doing more reps or weight in your later exercises, and focusing on progress in the first ones. Just stock to the programmed rir.

[@emiljorgensen5340]

@@fd-pj3uk Also, you can focus more on progress from mesocycle to mesocycle. Your last exercise might not progress from week to week, but after the deload when you get rid of the fatigue you can see a large increase.

[@kramerdashwood]

Take away: 2 RIR is optimal.

[@Shawn-hs8qk]

Rest-Pause.

[@wasbii22]

Can anyone explain why he squats like that?

[@skyride2491]

Thats good morning not squat , facepalm

[@witheredserenity3183]

@@skyride2491 squats are shown later, must not have watched the whole video

[@wasbii22]

@@skyride2491 facepalm yourself and watch the video

[@gigabuyceps]

But the squat form EXTENDED SPINE with a BELT for REPS got me questioning. #icritic :/

[@mikeoxmaul1788]

His bar path is perfect though

[@gigabuyceps]

@@mikeoxmaul1788 extending and flexing spine and that bar path hes rocking forward and backwards.

[@mikeoxmaul1788]

@@gigabuyceps it's past 01:00 in my country so I might not be seeing alright. I haven't seen anyone flex their spine like that before though, it does look weird

[@gigabuyceps]

@@mikeoxmaul1788 go to local big box gyms, every novice/average does that, he's obviously above that so that gets weird, his dips situation is also weird with loose abs.

[@Sumerdini]

👌🚀💕

[@TheHangman1995]

Train Harrrrddderrr!!!!

[@Damian.Williams]

Or a simplified way to train is taking the last set to failure (with good form) and manage your recovery better... For example with an upper lower split 4 days a week you have longer recovery time between training days... And still take a deload when needed... I have found this optimal for me as an older lifter who has good form...

[@boxerfencer]

Entirely agree on the last set to failure. I'm also an older lifter and found 3 days a week works wonders on my recuperation. You may want to rotate sessions, obviously, if doing a 4 day split on a 3 days a week program.

[@Damian.Williams]

@@boxerfencer agreed, I really enjoy 3x a week (full body) programs too... I still like to mix it from time to time to keep things interesting... so I'm currently on a upper lower split 4 days a week... I can't imagine going to the Gym and leaving rep's in the tank now...

[@elijahanderson6736]

You have found it optimal. But is it actually optimal? Why not a 5/6 day split, with more frequency and and volume spread throughout the week so you can maximize recovery and muscle growth.

[@boxerfencer]

@@elijahanderson6736 why isn't anything else optimal? Because if he tested his SRA curve and found it matches most exercises he's doing, then yes, it's optimal for him. And yes, it's something ive done. Increasing your frequency and distributing your weekly load over that doesn't change your SRA curve, not unless youre doing something insanely stupid, such as stuffing weekly volume into a 1x/wk session.

[@Damian.Williams]

@@elijahanderson6736 yes my friend for me it is optimal... As a drug free lifter who has been training for 30 years... I've tried a lot of different methods... So for me going to the Gym and training sub optimal sets on a given muscle group, so I can come back the next day to train the same muscle group just doesn't cut it for me, I prefer to train to technical failure... But if this works best for you then great 😀

[@mellowbill8473]

So, is holding a gun to you head a service JTS trainers can provide?

[@nvcn86]

ARIRIRIRARIRIRAR

[@petercalicchio4973]

Best way to do this as a natural doing full body workouts Monday - heavy day or PR day Wednesday - light day 20 percent less intensity Friday - medium day 10 percent less intensity

[@loose-spark]

To sum it up: leave two reps in reserve, except just before deload you can go to failure or even past that with assisted reps.

[@14SoccerLee]

No, you start a meso at around 3-4 RIR.

[@Chamasaurus]

I don't think I'm going to pursue bodybuilding with all these people holding guns to my head

[@scottmulderz]

Everytime i see this guy i can't help myself but to think about a Blobfish, lmao

[@ToxicMasculinityClub]

it sounds like we are talking about colonizing Mars or something, but in reality there is nothing to learn here

[@vasyaloh361]

I agree

[@BigAndStrongWithoutSteroids]

He loves making up acronyms

[@fd-pj3uk]

Did Somebody Test Mike principles And does this Work better than your training before?

[@apo75018]

I have been trying to apply them to my programming for around 6 months. I have seen great gains. Not even comparable to what I was seeing when trying to progress on basic linear stuff as an intermediate (dumb move, but I didnt really know other programming methods at the time). I also find this kind of training structure way less draining psychologically. You are not grinding sets every day.

[@fd-pj3uk]

@@apo75018 OK better growth as with other Programms?

[@apo75018]

@@fd-pj3uk Yep, works really good for me.

[@burner1303]

Yes, I bought one of his templates a while back, and have kept up with his other view on related theories (RIR, MRV, MEV, etc) and it has helped me a lot. I had been doing basic programs like 5x5, then did Wendler's power lifting program for a while, then switched to bodybuilder-style workouts using Mike's template and have had good results for about a year now. It could be that any bodybuilder-style program would have worked as well at that point in my training life, impossible to know either way. But my results have been good and I agree with the other poster that these programs are WAY less psychologically draining than powerlifting-style programs. If you have a bodybuilding goal, you hit it if you're healthy; if you have a powerlifting goal I find too many variables (e.g., my mood) can influence if I hit the lift or not.

[@fd-pj3uk]

@@burner1303 OK nice, did you gain with His template more muscle than in Any other Programms? I ASK this because when you gain The Same or even more than in your newbie time, this is The Prove that this is a very good programm

[@nomercy8989]

Almost saw his knees bend backwards on that hacksquat...

[@jackmcmahon2324]

My knees hurt watching those hack squats.

[@JoshuaOdionson]

Senpai! Notice me Senpai!

[@dy120481]

Isn't this the *exact* same thing as rpe just phrased differently? Good lord this is silly.

[@emiljorgensen5340]

Depending how you use RPE, but yes.

[@PP-xj7vg]

Yes. They have to "optimize" (read "overcomplicate") lifting weights in order to confuse you and profit out of your confusion.

[@dy120481]

@@PP-xj7vg That's exactly what it is. This is the definition of majoring in the minors.

[@emiljorgensen5340]

@@PP-xj7vg this is such a dumb comment lol

[@PP-xj7vg]

@@emiljorgensen5340 Wow whoever liked your comment within half a minute of you posting it is really quick and surely responds to comments with proper arguments and eloquence. Congrats to him.

[@Rolphul]

nah overtaining doesnt exist there is no fatigue forced repetitions every set -10 rir forever please understand this is a joke

[@lucasjay1000]

My hips hurt watching him do the squats with his pelvis in a hardcore anterior pelvic tilt. Everyone has different form though!

[@boxerfencer]

If you're decreasing RIR as the weeks progress, you're likely also decreasing the amount of sets week to week, which is the opposite of what you want to do, if volume in terms of sets are important.

[@Attilings]

you must really know what you're talking about

[@GeneralSouL99]

Depends on how hard the first weeks are.

[@Croissantrophy.meme.channel]

How does that make sense?

[@boxerfencer]

How many sets do you think you can do @4 RIR? And how many do you think you can do with @1? An honest answer is that you can do more sets with a @4 RIR than with @1 RIR, so how does it make sense that you should do @4 at the start of your meso, and @1 at the end, if your objective is to increase sets throughout the meso? More over, that isn't factoring in accumulated fatigue. Rofl! Its not rocket science.

[@samaelsalvai]

you can do more sets, just be ok with the reps to drop a bit throughout the session.