What's The Perfect Duration For A Muscle Growth Training Block?

[@GleaMDMK]

Dude, RP has changed my WHOLE APPROACH to training, radically, for the better. And I can't wait to tweak and improve my mesos, meso to meso. Besides providing awesome knowledge in a clear and entertaining way, you guys make training so much fun for so much longer! I've always been pretty motivated with the iron game, but now... it's just on a whole other level. Thank you so much, tovarich Israetel 🙇🏻‍♂️

[@RenaissancePeriodization]

Our pleasure! - Dr. Mike

[@ryan_dosa]

what he said !!!! thanks!!!

[@rorymahon8586]

Yeah I couldn't agree more. I've been obsessed with watching RP vids and lectures for the past few months and it's also changed my entire approach to training for the better. Mesos are much more structured and now I know how to subjectively/objectively tweak training over the weeks. So much more enjoyable.

[@chefe2152]

Welcome to the other side,for me as well,he is great!

[@sandipmurmu4927]

qq

[@TheRandomR00ster]

"We are here for serious knowledge, not my BS" I like both.

[@nickcrooks361]

Is there a channel with just bs? I’ll subscribe

[@JRL6211]

I was going to say I’m TOTALLY here for his BS!

[@A_Turner]

Without both I wouldn’t be such a big fan

[@Basedtrog]

As a trainer cannot lie, I steal your knowledge and apply it individually to my clients. Feel like it’s taken me to the next level 🙌🏽

[@andrewwright.]

Who are you? Next level? Smoking c**cm?

[@brewhaha515]

How much do you charge for training?

[@drbjr8223]

nothing stealing about it, that is how knowledge is passed down.

[@jeanethg3895]

I have never come across an RP video or content that I do not find AMAZINGLY USEFUL. As always, great job Dr. Mike AKA FULL ROM KING.

[@matteobottazzi6847]

Same here. Impressed to get such great content

[@RenaissancePeriodization]

Thank you! - Dr. Mike

[@caseychambers5079]

I could honestly listen to dr mike talk about of topic stuff for hours

[@SmokeTokeBroke2]

You know what’s crazy? I did like 4 years of intense working out for sports in highschool, took several years off in my early adult hood and just returned to working out consistently about 3-4 months ago, and I’ve never heard mesocycles referenced until finding this channel. I’m sure I did this intuitively to some degree, but I’m intrigued to put this to use consciously and see the results. Thanks for the great info brotha!

[@Dsquareddyson]

I'm 4 weeks into a rough hypertrophy mesocycle. The timing of this video is impeccable, I needed this more than you know!

[@JamesMcDuffieIV]

Been doing this for the past year and a half since I read your Scientific Principles of Hypertrophy, and I have to say that 4-5 weeks is my sweet spot. And being able to auto-regulate base on how I'm feeling has been a total Godsend. If I'm feeling wrecked, I'll end it at 4 weeks on target. But if I'm feeling pretty strong I'll keep it going for another week, adding weight and reps and sets each week. Also... when I was younger I never planned deloads, mainly because I didn't want to miss out on any gains, and I got hurt... Which really delayed my goals for a few years. Deloads, and a focus on recovery has really given me a new joy into lifting for me. My joints don't hurt, my lifts continue to get stronger, and my body is looking like I've always wanted it too. Thanks Dr. Mike and for all that you guys at RP do. Radically changed my lifting for the better.

[@troyhollings1574]

Dude me too. I'd push for like 13 weeks and then get some sort of crazy illness and be fucked for 3 weeks. Instead of just deloading lol

[@bradburkham8468]

I come for both the bs and the knowledge Dr. Mike. its honestly a 60/40 mix for me at this point

[@bradburkham8468]

@Combat Ace I mean, the obvious side tangent stories he was self-deprecating about. I love the weird stuff he comes up with sometimes

[@lynnwilliam]

Your videos are changing my training for the better. I thought i was bodybuilding for 2 years but i was doing strength training. You are the best.

[@gabrielsimkin5389]

Are you kidding me? I find you last week, already watched like 20 hours and searched like crazy for exact this topic. Thank you very much!

[@Realfighter92]

Same here man

[@KootBear]

same

[@ddavidjeremy]

I used to think of Mesocycle planning as overkill but then I realized how it's just a name for an integral part of natural progression. You can plan your mesos or you can let them have their way with you. You will deload either way if you're training hard. I've just chosen to a plan on how to approach mine. Just another way to organize and track my progress.

[@ddavidjeremy]

Oh yeah, and what a fantastic video as usual. The timing is perfect also as I'm planning my first training program on my own and need all the help I can get. Thanks Dr. Mike. You sir are the Wayne Gretzky of Hypertrophy Training. (I think he played hockey or something, idfk I'm American)

[@joshuathiergart8168]

Genuinely appreciative of this type of break down approach. Getting my exercise science degree and the way this was broken down so practically makes it much easier to dissect the material. This and the periodization explained were very helpful for some of my projects.

[@jioryluis5229]

Thanks for another great video Dr. Mike, your lectures(and humor) have changed my training completely!

[@normhagen1913]

Really appreciate Dr. Mike's power point videos. 28-30 minutes of video, however, fast forward and read through presenation, catch high-lights, get it done in 5 minutes

[@thefirthster1535]

And here I was just training week after week and wondering why I felt like shit and was losing progress. Glad to know this is normal -- time to give this deload thing a try.

[@heresyourproblem9939]

This is totally true, I just started going to the gym in dec, didn't know much, but I trained as much as I could and after 3 months, the fatigue caught up with me and I had to rest for a week and start a bit easy again. Found these videos late last year and it broke things down so easily for me and made it effortless to go to the gym. Just understanding how to know if I'm improving and all that. Greatly appreciate this channel!

[@nickwit21]

PhD in training in under 30 minutes! Beautifully done as usual 👏

[@rcpf4865]

Dr. Mike, I am usually a lurker but I honestly have to say... I love you, even though you don't know me. Your videos are more than I could ask for, and for someone who wants to learn more about training and other stuff related, this channel is a fucking banger. My whole approach to training has changed for the better in so many ways, I could write a fucking book on it, but I won't 'cause it would suck ass. Anyway, just wanted to show my appreciation for your work, and for making us laugh while we learn. You're the man! Thank you.

[@brianharvey5438]

Thank sweet baby jesus for RP and Dr. Mike!

[@sumsar01]

Tbh if I couldn't sleep for 3 days in Tokyo. I would enjoy the first day to the fullest. The 2 other days will be shit no matter what I do.

[@CredibleHulk10]

I'm an old man and my training has exponentially improved even this late in the game because of Dr. Mike and his "son," Jared. Having said that, the info in bullet points 4 of this particular lecture is a fckin' gem that if followed will literally require muscle growth to occur. This channel is a gold mine.

[@kittensfurrbrains1400]

Hey thanks 🙏 Appreciate your knowledge.

[@21RedRabbit]

While pushing strength as the first priority I know I can, with the loads I'm using currently, push for 5 weeks at the time and then need to take a lighter week. Now with switching to more hyperthrophy focused training I've just started week 8 without any signs of slowing down. Ofc I've made few adjustments along the way, but still the big picture remains the same. The new stimulus, higher reps, new movements and pushing the sets to 2-0 RIR coupled with increased calories makes me feel like a juggernaut. Tiny juggernaut, but still.

[@fedelercari]

As always, amazing content!!!

[@TheoreticalDragon]

It's not a joke, it is an example so that it helps people understand what emphasizing a syllable is.

[@calnoble4651]

I just got the RP app. I have been working out 20 years off and on and only deload on days I am hungover but somehow make it to the gym. Suppose time for a change

[@7Rotorman]

Never change Michael!

[@surajsemwal2567]

Best Advice I ever heard in my 2 years of building . I want to meet him and want to learn every single to the point training #dreamcometrue

[@AndrewSledge]

"that joke is cringey. you know what else is cringey? people who call out things that are cringey." keep on keepin on mate.

[@maxonekin8772]

I recently completed a nine week training block. Before the last week of August I had not done any weight training at all. Yoga did not work out for me so when I walked across the parking lot to Crunch Fitness, I found lifting weights to be the most fun, engaging activity I had ever done. I had been an athlete growing up in younger school and high school in basketball, baseball, track and swimming. But I had pushed off weight training til the last week of August 2021. Trained extremely heavily with potent focus for nine weeks. Then I got to a point where my arms were bigger and I was happy about that. But my joints and connective tissue in my forearms, biceps, triceps, shoulders, quads, calfs were extremely sore and needed some kind of attention and rest. Here is when I started focusing on massaging those areas and instead of going to the gym doing sets of stretching, dancing, and martial arts.

[@neil9702]

Awesome content for sure. You make it easy for someone to understand what does and doesn’t work. Thanks Dr. Mike

[@raichurashrey123]

Thanks

[@michaele.strasser9641]

Lateral raises? Oh... great! 1. Scapular plane. 2. Then someone told me that's not healthy so I put the DB more in front. 3. After this the trend went to "lean a bit more forward, bro" 4. Then I had to hold myself somewhere to get this leaning raises done. 5. And now I should lean in the opposite direction... Looking forward to the next iteration of this exercise. And, as a sidenote, I am meanwhile back to the first variation of the list - for some abnormal reason it works best for me. But of course I will test the new flavour.

[@李蕎安-o2v]

Wow the analogy of Trip to Tokyo is gold🌟🌟

[@luizleocadio1849]

This is gold

[@riconater3215]

Great explanation of this topic! Definitely taking notes! Thanks!

[@lorenzopellegrini3328]

Incredible information, thanks

[@14SoccerLee]

Awesome lecture on a very complex topic!! Thank you

[@Modnoc209]

This is insanely valuable! Thank you

[@oliviafagin293]

Can you make a video on improving overall recovery time? I've seen some other videos that give pretty basic advice like getting enough sleep and eating enough protein, but I have a family history of auto-immune disorders/high inflammation levels and I find my muscles take wayyy longer to recover than most people's seem to and it's making it difficult to get enough quality sets in each week. Is foam rolling mostly hype or genuinely effective? Should I add a supplement like turmeric to help or is that overrated? Are influencers just lying about how many sets they're actually doing? Am I just going 0-100 way too fast, and how do I know if that's the reason why I'm taking so long to recover? Great video, as always! I learn so much from you and your approach is so engaging and fun!

[@gavin7miller]

It’s not fancy but if you’re relatively new to training then it’ll take your muscles longer to recover especially if you’re controlling the negative portion of the rep. I cannot stress the importance of adequate protein intake and being in a calorie surplus and adequate sleep if you want to recover well and grow. Regarding turmeric and foam rolling… make sure you get an omega 3 with a high DHA content. This is far more evidence based for anti inflammatory properties and you need to consume an unbelievable amount of turmeric to get a therapeutic dose Stick with it, your journey is a marathon not a sprint (I wish I told my younger self that) enjoy the process and keep learning 👌

[@bradmorgan9482]

I have Psoratic arthritis, inflammation that flares chronic. Diet is key I train heavy Monday , Wednesday heavy , lite Friday half sech then swim 15-20 mins. Take a day off gym if you're really feeling unwell and resume. Deloading is probably between week 4-6 . I deload by half the reps and sets Monday & Wednesday, rest till Monday after that . Cut back on high Gi carbs and a Mediterranean diet is best. See a rheumatologist for medication and don't stress yourself , love is the best healer. Love everything.

[@therealkinghimself]

Gigachad mike

[@Pnw208]

I think people should listen to their body more. I’m an advanced lifter. I’ve been lifting for 20 years and been obsessed with learning as much as I can from the beginning to train smarter and harder. I think your body tells you a lot once you’re in tune. It tells you how heavenly to go, how many sets/ reps. If you listen to the mind muscle connection you can tell when you no longer feel it. You can tell when to rest and or when you need an extra day. I train super hard and I shoot for 3 days on 1 off in all my splits. I almost can’t train on day 4 because I can’t get out of bed early, I’m exhausted and sore all day. But I listen to my body and if I feel like I can go 4 day then I do an extra day. I also listen if I need 2 days off instead of 1. I just did 4 on 1 off then went back yesterday exhausted and weak so I did 4om 1 off 1 on then another day off because my body needs it. I think sticking to 5 on 2 off isn’t the most ideal split. If you’re training super hard you’re going to be dead by Thursday and Friday and your workouts are going to suffer. Having a day more frequently keeps the intensity up.

[@BaconManBruh]

Thing is most don't even realize something is wrong. MOST of the people i know are GYM BROS and they just go to the gym and lift mad weight and just crash and learn and repeat thats their whole thing and they dont really work hard and just lift mad weight and say i worked hard and then they resort to PEDs coz they want to get huge and thats the story of their journey like most of the GymBros i know. Now these guys are on PEDs and they dont even understand why they feel like crap and just chalk it off to im a very fragile hooman being and i get sick alot like NOPE thats PEDs side effects and they dont even realized it so they are trap on a spiral. Then come ME, i stopped working out for 10 years so i was so out of shape its disgusting but i know how to train properly so they call me weak and an oddball but by month 8 i literally beat all of them except one dude, the biggest and he called me weak and im almost at his level even though he does PEDs and i dont so thats the usual scenario on every gym i went to. Its rare to find a gym packed with people that knows how to train so dont be surprised why theres just a few of us out there. Another kick in the nuts. Most of them dont even know what Spinal Erectors are and how important it is and most of the strong gym bros i know use 80 lbs for WARM UP so yeah i can already see it that SOON these guys are gonna tear something and they wont come back to the gym ever again.

[@TAL20013]

Training calisthenics, I do have to deload sooner, tendons and joints definitely thank me for it.

[@fuelai831]

I love you man. You're a perfect bald man. Thanks for sharing your wisdom.

[@GokiGandalf]

Today i made my eccentrics 5 seconds long because of this guy 😂😂

[@danylokozynets9364]

🎉sweet , thank’s man!

[@nilo7727]

Excellent Dr Mike!!👌💪😎

[@ternate333]

Will always dream of training with Dr. Mike but I'll never be worthy

[@emptyclothescrashingcars1572]

Solid. Information. Subscribed (thought I already was 😬).

[@kalizya]

Omg you’re side conversations with yourself are hilarious 😂

[@Modioman69]

Doctor Mike 44 seconds in and I’m already laughing. However, I cringe when I hear someone say they cringe about people commenting that something is cringe to them. Cringeception if you will. Great info as always, keep up the improv, you could easily quit your day job and do that full time. Thanks RP/Dr Mike!

[@cheriemaceachern9746]

Volume = reps x weight x sets. Once l can add nothing to weight or reps after 4 workouts,that exercise cycle is over for me.

[@robizm1000]

Take a drink everytime Dr. Mike says deload.

[@Jdario134]

I don't know if it's because I'm a beginner. Begginer in the sense of I haven't worked out in 5 years consistently and I just started my mesocycle 11 weeks ago. I have done everything to the book according to RP. I have continued to get steady results beyond my imagination. People actually asked if I was on roids which is the best compliment I could get being natural. But I have not deloaded. I have been training till failure every set of every workout. And getting a little stronger each weak. I've put on 30 pounds during this 11 week. And planned a 16 week bulk. I guess I'll continue doing what I'm doing I don't feel like I need a DELOAD

[@z1X2c3V47]

Mike thinks I DON'T come here for his BS? How cringe, OMG... Really thou, amazing informative video, flawless delivery, as usual.

[@someguy8281]

any possibility of doing a video about pros and cons of taking a full week off of training rather than a deload?

[@RenaissancePeriodization]

Oh yeah, already recorded, will be released eventually! - Dr. Mike

[@ILikeVideos62]

I'm totally stealing that syllables joke

[@mikke906]

Thanks for another great video Dr. Mike. I was wondering what you would recommend if I'm trying to get my strength training in and also do boxing training. I watched your video on "functional" mma training where you said to strength train and then move to sports training when competition comes up. But what if you don't compete and just spar for shits and giggles? Did strength training but then my legs would be completely shot during sparring so I've been skipping leg day because of it

[@RenaissancePeriodization]

It's all about tradeoffs. I wouldn't skip leg day, but I would maybe do less leg volume and work on heavier loads and fewer reps, and also do leg day AFTER bigger boxing days or spread far apart in the day so that you can be fresher for boxing. - Dr. Mike

[@stosta123]

YES! The most accurate description of 'cringe' ever! Keep up the good work Dr. Mike!

[@coreydw1]

Meso1 6 weeks, meso2 was then 4 weeks.

[@MuskMonkey]

This is good info. I know this is a year old, but new to me. I just hit 12 weeks as new again lifter, and looking at my session volume it is starting to flatline. My son who is 14 and 8 weeks in seems to be going backward. We will try a deload week, and see if that helps him not be completely gassed half way through the session, and reboot my volume gains.

[@naorovadia1161]

thanks dr mike!

[@Ak353-d7u]

Is Mike sir doing biceps curl in the thumbnail or is it a row??

[@Mikaeel84]

We need a compilation of Dr Mike Israel outtakes and funny s*** now

[@OGgrinder]

I’m still a noob at around 1 year of training….deloads aren’t part of my equation yet 😍

[@nomudnolotus4410]

They really should be mate, you'll progress quicker.

[@ryanrogers8211]

For deloads what worked for me while I was working with a well known coach was we would take all working weights and reduce them to 70% so 100lbs goes down to 70lbs. and reps stayed the same but sets were cut by half or more. If I was doing 4 sets at an exercise it's 2 for deload and if it was 3 then it's 1 on deload week. Honestly the deload workouts just felt like a good warm-up but the following week I would be smashing new weights and keep making progress. Also mentally deloads are a wonderful break but kinda make me feel like I'm cheating or wasting my time.

[@Cryptocurrency1O1]

Great video. Thanks :D

[@MrFerserk]

Your videos always come right on time! Should we assume ranges work equally for women? Thanks doc!

[@Magic_beans_]

There’s some research indicating that ladies benefit from higher volume and frequency during a week, but that just seems to mean your MEV and MRV are higher than mine. There doesn’t seem to be any big difference in meso length, like guys start at 12:1 and ladies at 16:1.

[@viksenpai1]

Hey Mike, RP team, First, thanks for the great content, as always! Second, I have a question related to RIRs - in a lot of the videos that mention deloads, mesocycles, etc. you consistently mention a pattern of going from 3 (rarely 4) to 0 RIR in the span of one mesocycle. However in other videos, mostly in the context of programming based on different levels of the trainee, you've mentioned that beginners should not fall below 2 RIR and mostly train in the 4-2 range. Can I safely assume that when you use 3-0 in your examples, I can substitute this with 4-2 for beginners? Also, how strict are the recommendations for those 4-2 ranges, because to me it seems like a balancing act between getting the best possible results and not overdoing it too early? Thanks in advance!

[@dalebraithwaite6890]

I like Dr Mike.

[@claytonlatimer3318]

What do you mean by “recovery sessions” or “half weeks”? Do you happen to have a video going more in depth on these topics?

[@Denny_7782]

Got a dad joke for Dr. Mike. "A man walks into a bar, ...ouch" you're welcome

[@RenaissancePeriodization]

Applause! - Dr. Mike

[@travis.thefloyd]

You should post a video with ONLY your BS. That would be great. Would make many people happy. Perhaps even life changing.

[@Magic_beans_]

Chef Dr. Mike: I got you bro.

[@watsonkushmaster3067]

its problematic for me to know when to deload because my job is physicaly demanding so when im tired i never know if it has something to do with training or just with a job...then its kind of thing of the mindset for me, to allways be able to push through and train...like 95% of the time, i feel better afterwards, so idk...

[@SaltyRad]

So from what you said and how I feel during a month of lifting. Mine would be about 3-4 weeks before I start to notice systemic fatigue. I’ve been doing 3 weeks of HIT with plenty of rest. Then a crash week for endurance and nervous system followed by 5 days of complete rest them a D’load week. And repeat.

[@Beats-By-Anthony]

*What about accessory/isolation exercises in a deload week?* - Leave them competely in the deload week? - Train them with 3 RIR? - Less sets than normally but same intensity?

[@bradburkham8468]

I'm pretty sure in one of his deload videos he describes the deload workout as everything you were normally doing, but at 3/4 load and half volume first half of week and half load and volume the second half of the week. I might be misinterpreting that but if I am normally doing say 50 lb dumbell curls for 6 sets of 10, I would intitially drop to 35 lbs for 3 sets of 10, then in the next part of the week 25 lbs for 3 sets of ten.

[@Beats-By-Anthony]

@@bradburkham8468 AH thank you very much! Sounds right!

[@ryanrogers8211]

For deloads what worked for me while I was working with a well known coach was we would take all working weights and reduce them to 70% so 100lbs goes down to 70lbs. and reps stayed the same but sets were cut by half or more. If I was doing 4 sets at an exercise it's 2 for deload and if it was 3 then it's 1 on deload week. Honestly the deload workouts just felt like a good warm-up but the following week I would be smashing new weights and keep making progress. Also mentally deloads are a wonderful break but kinda make me feel like I'm cheating or wasting my time.

[@Mrrickyboy41]

In the end, your body can only put on a certain amount of muscle anyways. Enjoy the journey, not the goal

[@Njalgreybeard]

This is Gold! Quick question, im 42 and a total noob. How do i work out my MRV?

[@johnharris1352]

Took up training 4 months ago at the age of 66. Any issues for the older lifter Dr Mike?

[@RenaissancePeriodization]

Great question! Answers here: kzbin.info/www/bejne/qGndlHlsitlqotE - Dr. Mike

[@romaintagliaferro3189]

Me who just discovered the concept of deload after 2 years of lifting and wondering why i no longer can match some of my lifts: *oh*

[@janverschuren593]

good advice

[@anthonylemanski9032]

I’ve been doing full body 2 x a week for going on 8’weeks. Calories been between 2500 on lower days and up to but not a constant 3600. After the 8th is up I’m gonna deload. My starting weight was 215 and I’m up to 229. After my deload I’m Gonna start cutting my calories by 500 every two weeks for 8’weeks. Someone poke holes in my plan.

[@OGgrinder]

Does this apply to beginners? Who are consistently making gains month to month without deloading?

[@ryanrogers8211]

Yes once you stop making rapid gains start planning deloads to keep making gains and avoid injuries.

[@GeorgeEdwardsVlog]

I started really low and am entering week 6. I’m also running a lot. Fatigue, I think from running, is pretty bad. Lots of extra sleep on days off.

[@spencerschubert5001]

I don’t understand why you’d start a new meso 3 RIR. I pretty much always train with this formula (8-10 rep range)… -First set = HARD, either to failure or next rep is a definite failure -Rest (at least 3-4 min) -Second set = attempt -1 rep from the previous set -Rest -Third set = if second set target was reached, attempt same reps… if second set did not get target reps, reduce load 5-10% and try for the number of reps from set1 Example… bench press Week1a: 175x10, 175x9, 175x8 Week1b: 180x9, 180x7, 175x8 Week2a: 180x9, 180x8, 180x8 Week2b: 180x10, 180x9, 180x8 Week3a: 185x8, 185x7, 180x8 That’s how I try to progress. I don’t ever leave 3 reps in the tank. I’m still kind of a beginner… like 10-12 months of hard progressive training as a 31yo. But I feel like I’m always training 0-2 RIR at all times… and I just keep pushing for reps or small weight bumps. Usually add something every week, but 1-2 sessions per week always have a movement or two that stay the same as last week. Don’t know if I should change what I’m doing

[@raichurashrey123]

God level 🙏🏼🙏🏼

[@Biggmofo]

So just go full Tokio! That's the new Leeerrroooyyyy Jenkins.

[@boihedidit2410]

I'm here for my than JUST your bs Dr.Mike ;)

[@alexanderabrashev1366]

Ok I get all of this, but I still can't imagine making an actionable plan according to this. First of all, how do I determine MEV? Second, do I keep the sets, or the reps constant and increase the weight, or do I do the same sets and reps but increase the weight so I can have the same RIR for the week? If my reps in every session are different but still have the same RIR, how do I track progress? How do I know I'm approaching MRV? It just feels so impractical, that's why so many people train intuitively based on feel (not saying it's better, but making a structured approach like this completely based on guessing feels weird).

[@coreydw1]

I am beginning to think all these crazy life events dr mike talks about really happen and he is trying to throw us off of the trail….

[@abhistraj4284]

🔥💯

[@michaelmonaco1]

I’m a little confused about RIR. Does this mean I should never go to failure on any exercise until end of meso cycle? Usually I try to go to failure on last set of at least one or two exercises out of ~3-4 total exercises per muscle group

[@markperez4945]

Great video Dr mike . I was wondering if anyone could help answer me a question on this topic . I consider myself an intermediate, I usually stay around 15-20 sets a body part every week , but I’m continually getting stronger and increasing the weight every week. Do I need to keep adding sets every week to grow , or if im still adding weight every week is it fine ??

[@Jovahkiiin]

If your getting stronger every week then your definitely working with your MAV (Maximum adaptive volume) so you will definitely be providing growth stimulus, you may be able to add volume if you measure the proxies listed in mike's "how much volume" etc videos, but if you are adding weight to the bar every week you are still technically adding volume because volume = set x rep x load x distance thus providing more stimulus each week to match the climbing MAV. Sometimes being able to add load every week is a sign that fatigue is very low and it's not masking your performance at all, so you could have room for more volume - but use the RP guides to adjust your volume so you don't accidently overreach early by just adding random sets.

[@ryanrogers8211]

Adding weight every week is the best position to be in. It's incredibly fun to be getting stronger and stronger. Keep doing what you're doing and pay attention to when to deload

[@greenleaves8848]

If you have a 3 rir , are you supossed to have a 3 rir with every set? Or at the end of all sets that you perform for this muscle?

[@vistian]

I've never understood why we just can't find our MRV and coast gently behind it while gaining strength and adding reps and load as our body develops. Nothing I found in the literature says that you cannot do that. Nothing in the literature says that you are just going to run out of gains on a progression scale. I love RP, but I feel as though this was just kind of made up. Therefore, I don't see the need to necessarily program a deload, but if you do happen to overpour your glass, then by all means take one. It just seems that expecting one or planning one is leaving gains in the table.

[@intersectedimplication]

17:41

[@alexgrant9939]

You are what you eat. I wonder if Dr. Mike recalls eating a fucking legend

[@1x1HealthyEnergybyAndrew]

I trained for 12 weeks and depressed, I mean deloaded for 4 weeks. No results. Deloading didn't work for me.

[@AngryOscillator]

??? Is this a joke cos I don't get it

[@ryanrogers8211]

Try a deload for 1 week after 3-5 weeks of training.

[@jamieknight2139]

W content

[@markraiman9275]

Not only do I hate the use of "cringe" but I, too, also hate the emphasis / syllable joke. Austin Powers, right?