Use Down Sets To Build More Muscle!

[@bassert2816]

I've been doing down sets just because it "feels like the correct thing". Thank you Dr. Mike for the seal of approval

[@reconteam91]

"Hey folks" - immediately clicks Like button because it's always sunny in Renaissance Periodization.

[@Kurtiswayne91]

I fucking love this 🤣

[@SentMyOwnWay]

This comment is spot-on. Makes sense.

[@chadjames1808]

Did the exact same and then saw this comment 😂

[@bennyc409]

Dr. Mike is a 5 star man!

[@spencerlopes1482]

This made me click the like button as soon as I heard “Hey Folks”

[@moikanos11]

Down sets changed my life honestly, i used to quit after a few sets of tricep extensions, with the last rep only being around 4 or 5 reps, and I could feel that my triceps hadn't gone all the way yet even though I couldn't do another rep. Dropping the weight and getting a few more sets and an insane pump in at higher reps, along with the crazy metabolite burn and the slow controlled negatives while going all the way back to the longest muscle length - that really put some meat on my arms.

[@BrofUJu]

Hell yeah. I've kind of instinctually done this with arms as well and noticed a big difference. Also allows me to do more sets on one machine or exercise to keep my time efficient.

[@riffdex]

Is a “Down set” the same as a “Drop set”?

[@wainach9518]

@@riffdex Dropset is reducing the weight with no rest inbetween. Downset is reducing weight with rest.

[@zerrodefex]

@@BrofUJu same this just became intuitive before I ever heard of the name (I've also heard these called Back-Off Sets.)

[@spencerlopes1482]

Hey Dr. Mike, please bring this serious back. I want to see a video on all these hypertrophy training modalities. This has been so useful in breaking through plateaus and staleness in training.

[@RenaissancePeriodization]

bunch more coming!

[@redcenturion88]

Glad you covered this. Today I felt fatigued really quickly doing bilateral dumbbell curls for sets of 10. Reduced the weight to an embarrassing 20 lbs each just so I could grind out 10 reps on my last couple sets. Was concerned that it wasn't heavy enough for hypertrophy.

[@steveninnerfield9218]

Thanks!

[@MyNameIsDecember]

No. Thank you, Steven

[@PhilippeCarphin]

Down sets are great for recovery for squats and deadlifts. I got this from Ivan Djuric and since I've been doing some form of very high rep deadlifts or good mornings (like 30+ reps of good mornings with empty bar or deadlifts with next to nothing on the bar), I've gone from having a stiff back the day after heavy deadlifts or heavy squats to having zero difficulty bending over. For as long as I've been doing a set of 30+ good mornings with the empty bar after squats and/or deadlifts, I've never had a sore back the next day. And just yesterday, I was kinda foolish with how much weight I put on the bar for squats, I did a set and felt a little pull in my lower back and I put more weight on for the last set. I went down and at the 3rd rep, I wasn't able to get back up so I dumped the bar behind me. The way my lower back felt in that moment was indicative of not being able to bend over for the next two to three days so I did 3x30+ good mornings with the empty bar and here I am the next day and I can ben over just fine. But man after that last set of squats, I felt like "Oh now I've done it! What a dumbass, now I'm gonna be a cripple for the next two days needing to put my hands on my knees to sit down on the toilet and stuff".

[@Mikaeel84]

Love down sets. I pyramid up then back down on most exercises. Like Mike said if I lose the MMC or pump I stop the exercise. I have to autoregulate because I travel doing construction with a crazy schedule so fatigue from work varies greatly.

[@SEC001]

I love the points you made especially in regards to how fatigue ratios for different rep ranges is indivudalistic and changes as the lifter evolves regardless of body type. It's funny because yesterday when I was training I was reflecting on how important it is to efficiently reach heavy working sets with good form while minimizing garbage volume & warmup sets because that allows you to get so much more out of the downsets that come after, the difference in mind muscle connection when taking those down sets to failure is extremely apparent and awesome. Great content as always Dr. Mike!

[@bartv8207]

They're perfect to squeeze out every last bit in perfect form.

[@brittanygray2742]

This makes so much sense, and makes me feel good about doing this. Love these lectures so much!

[@TheRockerman33]

Would love a video like this about myo reps/myo match. Mainly the progression model from week to week and how it interacts with lowering RIR across a meso

[@htg41]

Your lectures are greatly appreciated! I'd like to hear your thoughts on the other kind of down sets where the reps go as followed: (20 Down) 20,19,18,17,16,15.........5,4,3,2,1 Prison style babeh

[@Chaosdude341]

sfr is big doodoo but probably fun and very stimulative, maybe really good at the end of a training phase before a deload or active rest phase. Risks with it being the same weight might be that fatigue leads to injury due to a too high intensity nth rep. hope that helps!

[@RenaissancePeriodization]

If you can do 19 reps with your 20 rep weight, and then 18, etc., unless you're resting a long time, the first many of those sets will be too far from failure to be most effective, and after you get to like sets of 8-10, it again becomes less effective because you might be able to do 8 again but you're doing 5,4,3, etc. - Dr. Mike

[@theanabolicitalian2285]

Should we ever worry about volume-equating with the down sets or just worry about getting back into our best SFR rep range? Just thinking if you lower the load enough, even with higher reps the volume might not match what you were doing with the original load and reps.

[@jonhendrickson1382]

Since you're doing down sets because you're fatigued, I don't think it's worth worrying about volume equating- you can't do top set volume anyway, so I think getting into the rep range is the goal.

[@timmian85]

you should worry about over thinking this shit. The volume pretty much boils down to how many times you bring your muscle near failure, and if you have a set where you have to cheat your way into the rep range you want, vs lowering the weight and targeting the muscle, regardless of volume - the lower weight set would be more stimulating in the right place.

[@RenaissancePeriodization]

Reps have a MUCH bigger effect than load on volume, so it should actually be easier to OVER-do the volume with down sets than under-do it. That being said, just monitor your fatigue and no need to volume-equate! - Dr. Mike

[@shack7631]

I am old and oldschool. Back in the day we called these pump sets i.e a set with a lighter weight with more reps after 3 to 4 working sets.

[@RDS_Armwrestling]

My training style is to warm up and then do 1-3 top sets nice and heavy, i.e. 3-5 reps, and 1 or 2 back off sets of 8-10+ reps. Or, exercise permitting, I'll do 1 heavy set, and then the next set do the same weight and then do a dropset, OR I'll do a few cluster sets. That's how I train on virtually every exercise, every session, and have had the best results of my training career (9 years on and off, with the past 3 years being consistently on, and currently only managing a 3 day split and still making good gains since I can train hard and also recover "hard" lol.)

[@tamastilly2098]

Very useful information presented in a truly entertaining way. Thank you very much, dr. Mike, we are all grateful for your work!

[@TheXxAlexX95]

Omg Dr. Mike, I just followed your advice and DM my 6th grade crush, after she looked at the amazing content at RP we're finally dating! You will definitely be invited to the wedding, thanks!!!!

[@BluegillGreg]

I'm currently doing 3 sets at 3 rep ranges for my basic upper body compounds, and progressing all 3 of them. I do a 6-9 rep set, then a 10-15 rep set, then a 16-24 rep set. At 64 years old, this lets me still train some strength, hypertrophy, and endurance without beating up my joints.

[@ippanpedrozo1162]

strength is 1-5 rep, hypertrophy is 6-30 rep, endurance is 31+ rep

[@thynaruto]

Had a guy in the community gym yesterday doing down set on a 5-inch rom overheadpress for like 45 mins. Im so glad that I didnt wait and just swapped my barbell exercise to dumbbell exercise

[@SomethingLegit1]

Found the girl I used to have a crush on and sent her your videos. Today I got swatted. Shows how much she loved your videos. Thanks Dr. Mike!!

[@alchemiaofficial1464]

Dr. Mike, What do you think about the classic “work up to a 1-3rep set for strength, then peel off weight each set for more hypertrophy”

[@youtubesucks8024]

“I don’t feel anything anymore, I’m just trying to survive” 😭 my entire lifting career summed up

[@xmikex902x]

When I first found out about these I thought it was weird because it was the complete inverse of how I used to do sets. I gave them a try and now I love them. I use them on certain exercises based on feel. For example, on bench press I’ll pyramid up to a top set of 5, then back down, decreasing weight and adding a rep or 2 until I’m at 8-10 reps. In contrast, something like tricep push downs I’ll start with a higher set range of 20-24, then add weight over the next few sets which brings me down to ~14. Part of the reason I like it is because I’m using it to get a nice blend of heavy, low rep sets and somewhat lighter medium-high rep sets for a better pump.

[@calheaven]

Don't chase the pump! Chase progression!

[@zachlloyd9392]

I recently started implementing these for most of my exercises. On many I use 1 top set then start the down sets because my rep drop off is so high (6+ reps) on many body parts I fall out of rep range or have worse SFR. My sets in my meso usually go (1,2,2,3) maybe (2,2,3,4) though so not a ton of sets. SFR has been way better since the change, and I even need less sets in some instances.

[@toniokettner4821]

my strategy is to adjust the weight after every working set trying to do the exact same amount of reps at the exact same rpe. of course, mostly i don't get the exact amount of reps i aimed for, but never more ore less than 2.

[@VikingSloth]

Just stumbled upon these when doing tricep extensions and I decided I needed to simplify my program on a whim. Went from 3 exercises to 2 and did down sets for each. Triceps have started growing more than ever before with them. I did the same with my rows and I can finally feel my upper back getting the work it needs

[@sigma9326]

“Get up, come on get down with the DOWN SETS !!”

[@roadstar499]

we can also use best form possible and slow down each rep... you may get same 10reps but your time under tension and muscle mind connection is much greater...

[@TheMinecraftACMan]

My rule of thumb so far is "If I can barely rack the bar on the last rep, take 10 pounds off for the next set" For the major compound exercises (bench, deadlift, squat) I'm doing 5x5's 2x per week, so it really helps when I'm starting to run out of gas but still need to finish my sets. For reference I'm a beginner, so 10 pounds is in the 5-10% range.

[@09fungh]

Hey Dr. Mike, could u do a video breaking down the differences between down sets and drop sets and their use cases? Thanks and much love!

[@limitisillusion7]

I do pyramid sets usually. I'll do 4-5 sets of a compound with the second or third sets being the heaviest. It works best for me because when I come into the gym, I usually don't know how I'm going to feel until I get into a heavy set, so I have a chance to go up if in weight if need be.

[@tomasjenco5609]

7:03 - downsides/downsets, Dr. Mike do be spittin!

[@tomasjenco5609]

7:54 " a lot of times it takes a lot of time" LESSGOOO

[@mdd1963]

One interesting thing about a down set. After a heavy triple (0 RIR), I dropped back a little , and crushed a new PR in reps with the lighter weight. ( which I found quite odd in light of it occurring after a very heavy set of 3)

[@williambreeze2659]

7:31 really spoke to me. I had this happen at Gold's Gym a couple weeks ago. One guy was in the squat rack for 50 minutes that I saw lmao.

[@piotrdziecioowski2078]

So informative and entertaining at the same time.

[@AronHallan]

for my 2nd leg day of the week i have a squat only day where i go to max reps at at my max weight, when i start doing less reps per set i do a drop down superset on the last set and that burnns my legs, i get more sore the next days with a bigger pump. When i don't do it i get less sore and less pump in the next days.

[@jon8114]

Great take on it. Excellent video.

[@FreshPineapple1]

A quick question regarding what you say at 1:06 - if you do slow and very controlled eccentric contractions (minimum 3 seconds) when lifting in low rep ranges, does the increase in time under tension partly make up for the low set volume? I seldom ever see strength coaches or personal trainers take tempo into consideration when talking about set volume and I find that slow eccentrics can have quite a big impact on how many concentric reps I can do per set.

[@RenaissancePeriodization]

Yep, it sure does, and it requires you to lift at a lower percent of your 1RM, too, so it's really like lifting lighter in every way except the number of reps, nominally. - Dr. Mike

[@FreshPineapple1]

@@RenaissancePeriodization Thank you so much for clearing that up! Loving your vids as always

[@jeffreydhill]

Big fan of downsets. Sickest back training I've ever done is using dropsets on heavy bentover barbell rows. Back growth galore.

[@huntersmith1659]

I love this vid! Super educational and helpful. I'm curious, have you ever used Next Level Diet? I got a personalized muscle-building meal plan from them and I love it.

[@keithianlocke]

I've always done these with straight sets. I would agree the 10% drop... it tends to allow the reps to match the previous straight set reps. What I do is keep the straight set max the same for a couple weeks or so, and from initial 10% down set I aim to reduce the % drop each workout. Can quickly get to all sets being straight sets. Once all sets are straight sets, it's time to add more weight.

[@ahmedyafiu]

Dr Mike is the best when it comes to training tips 💯🤘🏾 keep more of these coming!

[@CD-kl1dn]

Especially looking forward for the video about Rest-Pause/Myo-Reps 😉But also all the other efficient modalities I don't know yet ! 💪🏻

[@joshuaeasterly7273]

If you are challenging yourself downsets are just going to happen. I’m also a novice so sometimes my eyes are bigger than my muscles.

[@blase3121]

I always knew this as backoff sets

[@danielkanewske8473]

You like the compound, isolation, compound sandwich. In some sense isn't changing exercises equivalent to down sets? Example, (real people weights not Doc's ridiculous made up numbers) leg press 200 for 3 sets of 15. Leg extensions 70 for 3 sets of 15. If I hadn't done the LP I could have pushed more weight on the leg ex machine. Finish with squat 135 for 3 sets of 15, again without all of the previous volume I could have done more weight here but I'm blasted so this is all I have left in the tank. Also, in the compound, isolation, compound sandwich, for hamstrings, good mornings and RDLs feel very similar. Is there another compound you would recommend? Thx!

[@cyclist5000]

For your first example, I personally switch the order of the squats and leg press (doing the leg press last). So that when you are the most fatigued, you can focus on getting the most out of your quads with leg press, without having to worry about stability, bracing, etc of squats.

[@tiervexx]

I do down sets all the time and get great results from it... I agree they are worth it to keep the reps up as fatigue grows.

[@eminems99]

7:50 I'll just leave the gym and lift cars in the parking lot lol uncle Mike is hilarious

[@corsetterfitness]

Great presentation Sir! 👍

[@WtbgoldBlogspot]

Can you include Tabata in your myo or giant set discussion?

[@KBE87]

I heard in a podcast that Dr. Mike used to be a cycling coach in the past. I was wondering if he could do some videos on the subject of building strength and endurance simultaneously? There are some channels out there but I'm at a point where i trust Dr. Mike more than others...

[@RenaissancePeriodization]

Unfortunately I've never been a cycling coach, though I have helped cyclists with nutrition and training. If you're into cycling, this is a great channel to check out: kzbin.info - Dr. Mike

[@JuanUprise]

Dr. Mike always potentiated for heavy loads

[@ryanotterson9656]

Would the stimulus of down sets be less than straight sets? What if you limited rest time to 2:00 in the interest of speeding up your workout and then you used down sets to hit the same rep number each set? Would the stimulus be less than using straight sets and just dropping reps each set (assuming the same 2:00 rest)?

[@frankjohnson8750]

Drop sets. lol 315# rrrriiiiiight. Today I did 5 sets of 8-12 reps @ 180# on the leg press. Then 3 sets of 11 @ 130#, & 2 sets of 10 @ 115# both on leg extension (quads). Then @ 90# squats I could only manage sets of 3, 4, 5, 4 & 2 😳🤣. Today was the first time I added squats into leg day, and I was PRETTY tuckered out already from the other leg sets. I hope the squats actually did something good for me. 😐 Hoping those low rep sets at least get me a bit stronger. I shall see...🤔 I did abductors, abductors, and 5 sets of hamstring curls as well as 4 sets of hip thrusts. Last night i watched you help out that girl who even broke out some tears during and after her leg work. I was inspired to work HARDER today by that vid 🙂 This evening my legs are TORE UP! LOL 😆 🤣 Thanks doc 🙄 I'm betting I did some good today 🙂👍 Pffft 90# squats...bah. Anyway, its 2 days rest for legs then I get to see what good I did 🤪 I'm betting that in 2 days my squats sets increase, reps wise...Not sure if I overworked today or not though 🤔 We shall see, Sat 9/10. Tomorrow is upper body, then day off. Time to go play pool. Hopefully my legs support me for a couple/ few hours of pool 🎱 😌 Again, thank you for being here Dr. Mike😃👍Your channel has been doing me some good already

[@ClayTJohnson]

Awesome series!

[@Aaronsolnelson]

I see powerlifting programs prescribe a top set of 5 @ RPE8 (for example) and then 3-5 backoff sets of 5 at 10% less weight. Is this the same concept, or is that something different?

[@dominikswies2219]

Hi Dr. Mike I was wondering if you could cover how to program backoff sets for powerlifting. Would be interesting to hear your take on that.

[@RDS_Armwrestling]

Do 1 or 2 top sets nice and heavy, and 1 or 2 back off sets. That's how I train on virtually every exercise, every session, and have had the best results of my training career.

[@Magic_beans_]

Weighing down sets vs. a different move, how much of a concern is repetitive stress? Flat-benching 70% 1RM is pretty similar to flat-benching 80% 1RM.

[@RenaissancePeriodization]

It's def a concern, so I'd limit total sets of an exercise to no more than 5-7 in most cases, including down sets. - Dr. Mike

[@Shvabicu]

I have always done the reverse pyramid with down sets instinctively as it reduces injury risk with every set while you are accumulating fatigue. You're freshest on your top set with heavy ass weight and dropping the weight down with each consecutive set prevents form breakdown and it just feels so light afterwards. An example for bench would be something like (in kg): 120x1, 110x3, 100x5, 90x8, 70x15.

[@zerrodefex]

I've also adopted this technique for my big compound movements, been working better than doing straight sets.

[@arihaviv8510]

It's not exactly the same as reverse pyramid because with that you plan to drop weight on every next set and here you would try to do all your sets with the same weight but if you can't get 5+ reps on a set then you would do a down set to get that 5+ reps.

[@Richard-lm9ro]

when i train i always go to failure with good form and then lower the weight and keep pushing,i do this in every excersie and really like it, but i don't know if cant be a negative thing in some ways because i ALWAYS do this almost in every excersice.

[@billking8843]

I have always done this. Never even stopped to consider that it might not be a good idea.

[@billking8843]

I'm not strong and never have been but lifting got me from being to stupidly skinny to kinda mid field for build (people wanting to compliment me called me 'toned') and a little better than mid field for strength.

[@Arkanoid_242]

Makes little sense to me, but for some reason I need to raise the weight by one kilo on both sides for each of the first five sets when doing heavier things like benchpress and legs. When I do reach failure though, I can't even gather enough pressure to even get the muscles to move anything anymore. Only applies to machines so far, guess having to stabilize things too changes the rules somewhat.

[@joenobody8216]

Great video as usual.

[@Errt0]

Thanks man

[@Daltonator87]

Could you discuss pyramid sets? Where the weight goes up each working set to a peak and then backs off accordingly for the remainder of working sets

[@A-A-RonDavis2470]

Eddie Hall knows a thing or two about deadlift pyramids lol.

[@peshy1047]

Great video per usual

[@nmnate]

Can you use down sets as a way to work in two rep ranges? Say 2 sets of 8, drop the weight and hit 2 sets of 15+ (as opposed to something like 4x8)?

[@RDS_Armwrestling]

That's how I train virtually every muscle group - 1-3 heavy sets (3-7), then 1-2 back off sets for 8+ reps.

[@arihaviv8510]

You would do a down set if you can't get 5+ on the straight set but it's possible you can get 5+ on all your sets and not need any down sets. So it's not really something you plan for

[@alexanderchernoshtan9898]

pAtAtA and his sets 😌 Ahm, Dr. Misha, me hov a quostion: what about off sets after the "target" one, are they like down sets or something else? Cause I like domt undervstand why to drop weight and not pump the volume with the same one One more: is there kinda of "rule" that u dont drop the weight during the exercise no matter what? Ty pAtAtA nouz 🏋️

[@CicceroSanchez]

Im having trouble understanding, from straight sets and reaching your 0RIR and failing to reach the rep range you want. Vs straight sets and you keep moving the reps down. I thought that was failure and time to go into a delaod. I thought you maintain the same reps and sets, and if you fail to reach that goal its time for a deload. Im just confused 😕

[@notkevinfinnerty4959]

Feel like everyone feels the same," I was going heavy with my first 4 sets, so I had to drop weight to keep form and rep range where I wanted it to be"

[@mahdidelavaran1099]

thanks

[@_FASADO_]

7:32 This one hits way too close to home

[@nullvektor9922]

What could be the reason if your reps barely drop off on subsequent sets of an exercise, even when training to failure? I always wondered why I can basically bench to concentric failure and after 3-5 minutes I can reproduce the same reps at the same weight. It usually only slightly starts falling off after the third set. It's very noticable on chest exercises for me whereas my hamstrings for example bleed power like crazy. Same weight sets to failure look something like 15/10/6 reps.

[@autisticplane8066]

(Down sets) I learned it watchin you, Dad! Good vid, and this is a very effective technique for training neuro-muscular connection (leverage).

[@nicolesweere4182]

I remember that commercial 🤣

[@minmaxmarty]

Awesome video, would love more live streams

[@shapeshifter6316]

What is normal for rep decreases (same weight) from set to set when working at or near failure? If I keep strict form and work to failure, my rep range drops off quickly from set to set. Recent example, DB bench press reps per set are: 15, 10, 7, 6 - same weight, 90 seconds rest. Thanks!

[@col_win]

Hey RP, Is it hypertrophic to add a single AMRAP downset after a heavy 5x5? E.g. my working sets are 415x5 DL then adding an AMRAP finisher of 315 (usually around 20 reps). Trying to decide if this is falling into junk volume when goal is powerbuilding

[@benwilson7597]

Dr Mike, isn’t so much of weight selection and/or doing down sets dependent upon time of rest between sets? For example, by rest 3 to 5 minutes it is a whole heck of a lot easier to do straight sets than if I’m only resting 60 seconds between sets.

[@HITsweden]

Stimulus to fatigue ratio? Isn´t fatigue stimulating? Can you get stimulus without fatigue?

[@harrisafzal7983]

Should a beginner lifter use down sets, or would it still be better if they stuck with straight sets? Also, for straight sets, is it perfectly fine to work up to your working weight, and then as you get tired, you do fewer reps so long as the RIR is the same? For example, if I was doing lat pull downs with 100lb x 12 reps for my first working set and then the next set, it was 100lb, but I did 10 reps. I'm sorry if this seems like a stupid question. It's always been something I've been curious about.

[@hefferonjoe]

Doc - have you done a video on how to know if you've crossed over to junk volume?

[@wolfy9005]

Sometimes if work has been breaking my balls extra hard and I'm fatigued AF already, I'll just work up to a heavy single/double(of what I already planned) then back it off and do some reps. Works good, no denying

[@HarleyAssi]

If downsets are great indeed, why does RP Strength only provide streight sets without vigorous clicking, adding sets manually?

[@Harry-bc2dn]

Great video

[@orkleth]

As a big fan of Mike Tuchscherer, the answer is yes.

[@cyp13]

Followed the advice at the very end. I am now happily married. Thanks doctor Mike!

[@stephaniewashington8210]

Good info

[@cyclist5000]

Is there a minimum number of straight sets that should be done first before doing down sets? (for example I usually only do one or two top sets of squats, followed by two or three down sets.)

[@DeEmiel]

You should do a down set when your straight sets drop below 10% of your weight and/or you cant get your reprange anymore

[@cyclist5000]

@@DeEmiel what do you mean by the first part of that sentence?

[@DeEmiel]

@@cyclist5000 lets say you do a 45 pound bicep curl, and you cant get the same number of reps as your other set, drop the weight and THAT is your downset

[@Zaeyrus]

Dr. Mike, why do my biceps hurt after bench pressing? The pain is only present on the part of the biceps that is near the elbow. I had a heavy biceps workout the day before, but biceps are not agonist muscles in benching, what the hell? My triceps are bit soar, nothing worth mentioning

[@jasonbaijens3378]

the biceps resist the weight on the eccentric portion of the lift so it's not like they aren't active at all even though they're not a prime mover

[@luhole]

Can you not drop the weight every set, assuming you're still within the target rep range and 0-3 RIR each time? (For example, if you're only doing 3-4 sets, not 5+)

[@daleburns7110]

Is pyramid going light to heavy a good idea….as this is what I do a lot of?

[@Cloppa2000]

Appreciate this info. If your fast twitch fibres are so fatigues that you can no longer lift the same weight for 5+ reps, are they still worked on subsequent lighter reps? Or say once you go below 75% of 1rm are you no longer working the fast twitch fibres at all? This then being junk volume? MT.

[@JerzyBoy973]

We call those drop sets. We do that at the end of an exercise before moving on to the next one. Drop a few pounds to where you can rep out the same 12 and then drop more weight and do 12 and keep doing that until it’s at a useless weight like under 135. Welcome to burn city. 🔥

[@shararm]

My dad was just telling me the other day this is what he was doing in the 80s

[@sneeuwballa]

Why are the high treshold fibers French? Is it because they're on strike?

[@stephencaserta2969]

Would it make sense to almost use the first set of a movment almost like a pre fatigue strategy? so do a really heavy set for 5, and then drop set the remaining sets in to higher rep range? like 10-20?

[@kozmo7]

I love you Dr Mike

[@Arkane331]

Your french impression was unexpected but well received ahah

[@Ak-uj5jr]

Hello Dr.MIke, recently people are saying "anything sumo is no good for hypertrophy especially glutes" is this true ?