@@Kayeinel 2 reasons. 1) a coach still takes the stress and guess work out of your own programming. Trust me this can be stressful and having a second set of objective eyes can see different things. 2) People still cannot apply the information in full effect even with the knowledge....
I just finished my first deload and full three week meso cycle. I'm 57 and have lifted since 1990. My old school workout was 0 RIR every work out 2 to 3 times per week full body. Very exhausting as I would be way fatigued and small gains. WOW! I feel like I was sand bagging but man I made some hypertrophic gains with less fatigue, less gym time, no joint pain. There is definitely truth in Dr. Mike's madness. In this case less is truly more. Like I said I had never heard of deload before about 6 months ago.
In the process of writing my first mesocycle!! Mike is a goldmine of good information. I've been training for a few years already, only really serious about half that time. Now I'm going to step it up, and go beyond. I'm excited as hell.
Hey man I know I’m late to the party, but if you by chance see this could you explain how you did your first mesocycle if you don’t mind? I’m still a little confused on how to set this up but would really like to do this
Thank you Dr Mike!! Gosh, 31 comments, I can't believe the amount of trolling. I've been in the iron game for over 34 years. Really sad the lack of appreciation of the great info being laid at your feet.
Amazing stuff, been listening to many podcasts with Dr Mike and I learned so much, I'm making the best gains in my life right now thanks to all this knowledge, thank you
Everyone should buy and read the Principles for strength training book mike/JTS put out (or the hypertrophy edition whenever the hell that comes out). It’s this information on steroids. It’s a great feeling after 300 pages to know exactly what to do despite there not being a single workout or programming template. You learn the principles, you apply them to your situation, you iterate, you get jacked.
This is exactly what I’ve been looking for. I’ve been wanting to try and make my own program for quite some time after getting lost looking at program outlines such as PPL, Upper/Lower, PUHL etc
Pick a frequency (how many sessions a week) for each muscle group (2-6 times a week), can change Choose exercises (SFR stimulus to fatigue ratio very individual) Select training load (rep ranges, sets - personal, each muscle requires different loads) Choose first week for meso cycle
Awesome. I never tried 3+ RIR, but Im pretty experienced with 1 or 2. This actually comes at the right time for me as Im going to start a new mesocycle
So if u r doing chest on Mon & Thurs, then do u repeat the exact same exercises on those two days? Or Mon a group of exercises for chest, and monday another group of exercises? Been asking & researching, no definite answer 🤷🏻♂️
Great content, thanks Mike. I am very confused about now to train everything more than once a week, and not spend hours in the gym. I generally train legs 2 - 3x a week (each day either glute, ham or quad focussed), but then that only leaves me with 4 more days for the rest, which is fine if I'm only training each of those 1ce a week. Some advice on how to up the rest would be greatly appreciated. Like, would it be just 2 or 3 exercises per body part, but doing two body parts a day? (48 yo female, been training for 30 years).
When talking about effective volume per muscle group, and lets say 15 sets for shoulders. Does that mean shoulders in as a whole, or 15 sets for front delts, 15 for rear delts, etc?
That‘s suuper helpful however there‘s this one thing that confuses me. RIR are always relative to how much % of weight of your 1RM you are currently lifting. What I mean by that, when you follow the instructions of the video and you vary between different rep ranges, leaving 3-4 RIR within the 5-10 rep range means you leave A LOT more in the tank than with 20-30 reps. Is there any way to compensate for that?
I'll give you any fitness guy on RUclips, I'll take the likes of Dr. Mike Isratel, Dr. Eric Helms, and the "Ass Man" Dr. Bret Contreras, and for all things nutrition I got my guy Dr. Layne Norton. (And yes I know that Dr. Isratel is enhanced, so fucking what, his knowledge is enhanced as well, and the man knows his shit.) Special shout out to ET aka Trex for all things metabolism in relation to body recomp and of course old man Lyle. All these men combined are the "fitness gurus" that have my ear when it comes to all things muscle hypertrophy and nutrition and of course the godfather of them all Dr. Brad Schoenfeld. NO DOUBT!
Dr Mike is so jacked, I want to see him competing, he will do better than he ever did. Diet and win a competition Mike I think if you get lean enough you will do really really good
Hi would you pick the same exercise on both days if you trained twice per week or would squat on Monday and leg extensions on Friday be more sustainable? Great vid by the way - thank you 😊
Nick Angelovski id say squat in the 8-10 rep range Monday and Friday you could still squat but maybe heavy in the 4-6 reps range or lighter in the 12-14 rep range
Highbar Squats are not essentially better for hypertrophy goals. Most guys including me cannot safely highbar squat. With lowbar squats it is really easy to safely progress with weights. It is alot easier for most people to keep the bar around midfoot without backrounding. It feels really unnatural to me to do a highbar squat with a upright torso. The highbar squat is not really forgiving form mistakes.. And including more muscles in a lift means easier progressive overload. Dont force yourself in a lift, that might be better for hypertrophic goals but feels uncomfortable for you.
it depends alot on your build and in general most people are not build to squat highbar. Your squat mechanics are determined by your proportions. So if you are genetically a lowbar squatter but you place the bar highbar you will likely get injured over the long run. While the basic concepts of this channel are good most of the other views are very dogmatic. For you they may be easy but not for other people with different proportions Just watch this video and u will know: ruclips.net/video/Av3LO2GwpAk/видео.html
Jckson Nihyf There is no reason to squat more than one, POSSIBLY two inches below parallel, other than to feed some weird mental/stylistic quirk. 1 inch below parallel gives you the highest degree of force stimulus to the musculature, lowest rate of injury, it is sufficient for all powerlifting federations, it allows you to handle high loads, and FURTHERMORE, I would ask why do “deep squats” benefit you? All they do is cause the musculature to stretch too far; and as a result lose tension. And no, deep squats would not be ideal for your lumbar spine either. Going down to where your ass touches your ankles will undoubtedly cause some degree of lumbar flexion, which, under a load, is probably not what your L4 and L5 need. Just squat normally.
@@lennyganado3975 Thank you very much, from now on I will modify my training. I will squat them down to parallel or putting my ass on a bench. And I hope I can do paddles and other exercises. My injury is recent and I am a little lost.
Dont do squats. You dont need it to build big legs. My legs are bigger than people who squats 315 and I bet I cant even squat 185. Dorian didnt do squats but his legs was a next level from Lee Haney. Leg presses, hack squats, and legs extension with perfect form I guarantee your legs will maintain size if not growing even better
Trenbolone acetate Dorian didn’t squat for personal reasons.... but rest assured he would have been able to move 600+ pounds if he wanted to lol. I sure hope you can squat more than 185.. Otherwise your legs may not be as big as you think lol. i don’t think any one exercise is perfect or “king,” but squats are a great option for almost anyone. Huge loads, long range of motion, great stretch, teaches you to strain, hits more muscle groups than just about any other lower body movement, perfectly safe, and time tested. AND you can’t really cheat on a squat, nor can you just “give up.”
Lenny Ganado I say it and I will say it again, my legs are bigger than most guys who can squat 315 and I don’t squat. Because I just don’t like the movement and the strain that it puts on the lower back is not worth it. Saying squats are necessary is like saying that barbell bench press are needed to build great chest. They dont. Especially in this guy case where he has a hernia. To advise him to do barbell squats is probably the dumbest advice ever
it's not really, they can be used in the same way. RPE generally indicates how many RIR. RPE 9=1RIR, RPE8=2RIR, etc pretty cleanly the rest of the way.
@@fredc1932 Well, RPE can be used to determine different things. A coach can look at your RPE (or you can look at your RPE) and use that to make adjustments and determinations on where your training should go. As far as application goes, they are effectively the same but the numbers are inverse.
I think a lift could be technically a rpe 9 but due to form mistakes u did not have a rir 1. You did not get the last rep on bench because you lowered the bar to far to your stomach.
Unless you are on a magic potion ppl will need to lvl up and do a high rep range followed by low rep to get anywhere. Sorry but rp does not impress me. Its not the exercise that is finally the bottom line. DIET DIET DIET.
Michael Tab! Same principles apply on steroids or not. I can tell you that using this method i saw noob gains even though i had been training for 4 years. Growth is sick right now
![[#2024MAMA] G-DRAGON - 무제(Untitled, 2014)+POWER+HOME SWEET HOME+뱅뱅뱅+FANTASTIC BABY | Mnet 241123 방송](http://i.ytimg.com/vi/Ox29z5Nf1Uk/mqdefault.jpg)
Guys, back in early 2000s we would have to pay for this kind of information. Please appreciate this video
We didn't really have this info back then brother! But yes, appreciate it for sure.
There are actually still plenty of people who charge for programs that are inferior to this.
This information didn’t exist in the early 2000’s
I'd be a jacked highschooler if i were to get this kind of knowledge in early 2000's 😂😂😂
100%
I cannot believe this is actually free. Mike you have done it again!
Makes me wonder why people would buy coaching if there's so much free information.
@@Kayeinel 2 reasons. 1) a coach still takes the stress and guess work out of your own programming. Trust me this can be stressful and having a second set of objective eyes can see different things.
2) People still cannot apply the information in full effect even with the knowledge....
@@Kayeinel coz coach......coaches u and tailor things to ur needs
Literally came to write this, so lucky, thanks Dr Mike!!
@@Kayeinel because there is so much information people get confused and overloaded with info
I just finished my first deload and full three week meso cycle. I'm 57 and have lifted since 1990. My old school workout was 0 RIR every work out 2 to 3 times per week full body. Very exhausting as I would be way fatigued and small gains. WOW! I feel like I was sand bagging but man I made some hypertrophic gains with less fatigue, less gym time, no joint pain. There is definitely truth in Dr. Mike's madness. In this case less is truly more. Like I said I had never heard of deload before about 6 months ago.
What an amazingly informationally dense video. Awesome!
In the process of writing my first mesocycle!! Mike is a goldmine of good information. I've been training for a few years already, only really serious about half that time. Now I'm going to step it up, and go beyond. I'm excited as hell.
Hey man I know I’m late to the party, but if you by chance see this could you explain how you did your first mesocycle if you don’t mind? I’m still a little confused on how to set this up but would really like to do this
I needed this first year I started working out, you can't just pick up a dumbbell and go. So advanced, and free, thanks Dr Mike
His voice is very ... pleasant.
Work HARDER! How hard? HARDER THAN LAST TIME!
I'm not a doctor
@@aljazpotocnik8677 you are not kinesiologist ,are you!??😂😂
@@LeLouchMania but im right 99 % of the time😂
I watch to see Greg make a fool of himself..
Thank you Dr Mike!!
Gosh, 31 comments, I can't believe the amount of trolling. I've been in the iron game for over 34 years. Really sad the lack of appreciation of the great info being laid at your feet.
That's because people are short sighted and can't see the forest for the trees.
Hello, today is 24/06/24 and I’m starting my RP Strength Journey! LFG🪖
Good to see Dr. Mike again on JTS. He's awesome!
Amazing stuff, been listening to many podcasts with Dr Mike and I learned so much, I'm making the best gains in my life right now thanks to all this knowledge, thank you
M M where can i find his podcast, tks in advance.
Brilliant 👌
Precise, informative and very helpful.
Cheers Mike! 👍
Unbelievable knowledge and info being dished out for free !!!
Everyone should buy and read the Principles for strength training book mike/JTS put out (or the hypertrophy edition whenever the hell that comes out). It’s this information on steroids. It’s a great feeling after 300 pages to know exactly what to do despite there not being a single workout or programming template. You learn the principles, you apply them to your situation, you iterate, you get jacked.
@Becoming Godsize you probably need 400 pages
@Becoming Godsize impossible, you don't even know how to train
Brother, you’re legit AF. THANK YOU FOR SHARING YOUR KNOWLEDGE!🙏🤙
Loved this vide Mike! Thank you to the Juggernaut team for putting it together.
This needs to be posted everywhere, this is gold.
Nothing like getting a V-Shred ad on a juggernaut training video
❤
The goat for life💎
I'm a simple man. I see Mike Israetel, I press like
Do you watch the video?
Excellent video Dr Mike as always clearly explained simple and to the point👏👌👍✊😎
This is exactly what I’ve been looking for. I’ve been wanting to try and make my own program for quite some time after getting lost looking at program outlines such as PPL, Upper/Lower, PUHL etc
Push pull legs is the easiest spread …..
A Tribe Called Quest Not really if you dont like training legs by themselves then likely you wont stick to it
The SFR is such a useful tool, love this as a concept and definitely going to implement when assessing exercise selection in the future.
Great video, when is the next video coming out?
Pick a frequency (how many sessions a week) for each muscle group (2-6 times a week), can change
Choose exercises (SFR stimulus to fatigue ratio very individual)
Select training load (rep ranges, sets - personal, each muscle requires different loads)
Choose first week for meso cycle
Thanks for the great info, Dr. Mike.💪
Wow! Beautifully made!
But what about 3 sets to failure for 10% french toast load drop?
Awesome. I never tried 3+ RIR, but Im pretty experienced with 1 or 2. This actually comes at the right time for me as Im going to start a new mesocycle
great vid Doc, thank you for info. You think you could go over thought process behind load selection going into each micro?
Thanks a lot, Mike!!
Damn, that was a good video.
So if u r doing chest on Mon & Thurs, then do u repeat the exact same exercises on those two days? Or Mon a group of exercises for chest, and monday another group of exercises? Been asking & researching, no definite answer 🤷🏻♂️
this guy is simply great
thumb up
Those quads are swallowing his kneecaps! #goals
this is amazing !
Mike, you are my favorite doctor.
liked and subscribed. you're the man. definitely checking this out. im trying to take things to the next level!!
Great content, thanks Mike.
I am very confused about now to train everything more than once a week, and not spend hours in the gym. I generally train legs 2 - 3x a week (each day either glute, ham or quad focussed), but then that only leaves me with 4 more days for the rest, which is fine if I'm only training each of those 1ce a week. Some advice on how to up the rest would be greatly appreciated. Like, would it be just 2 or 3 exercises per body part, but doing two body parts a day? (48 yo female, been training for 30 years).
We live in a new golden age in the fitness community. The golden age of fitness. Mikes the real deal, powerlifting, body building & BJJ.
When talking about effective volume per muscle group, and lets say 15 sets for shoulders. Does that mean shoulders in as a whole, or 15 sets for front delts, 15 for rear delts, etc?
15 sets in total, each head is a pretty small muscle so 15 sets for each is way too much
Steve Reeves has the ultimate physique!
Awesome video!!!
That‘s suuper helpful however there‘s this one thing that confuses me. RIR are always relative to how much % of weight of your 1RM you are currently lifting. What I mean by that, when you follow the instructions of the video and you vary between different rep ranges, leaving 3-4 RIR within the 5-10 rep range means you leave A LOT more in the tank than with 20-30 reps.
Is there any way to compensate for that?
Is this actually helpful for beginners with just a few months of training experience or should it only be used when more advanced?
Hairy Muscle Daddy!!
This is awesome Thankyou
Where's the other video?? Why make us wait?
Mike making those head gains I see due to the HGH
he memes about his gear use on podcasts all thr time. he doesn't claim natty to sell his programs
@@Kaizsu_ You completely missed the joke
Lol was thinking the same thing, sharp
@@AllTheGo0dNamesRGone ever heard of Poe's law?
Head-potrophy
Thank you Dr. Gainzzz
Do you train neck directly? Just curious
Couldn't locate his neck...
He does Bjj so that’s probably where he gets it from
I'll give you any fitness guy on RUclips, I'll take the likes of Dr. Mike Isratel, Dr. Eric Helms, and the "Ass Man" Dr. Bret Contreras, and for all things nutrition I got my guy Dr. Layne Norton. (And yes I know that Dr. Isratel is enhanced, so fucking what, his knowledge is enhanced as well, and the man knows his shit.) Special shout out to ET aka Trex for all things metabolism in relation to body recomp and of course old man Lyle. All these men combined are the "fitness gurus" that have my ear when it comes to all things muscle hypertrophy and nutrition and of course the godfather of them all Dr. Brad Schoenfeld. NO DOUBT!
Now explain how to do a cycle for hypertrophy
Dr Mike is so jacked, I want to see him competing, he will do better than he ever did. Diet and win a competition Mike I think if you get lean enough you will do really really good
ok but how many exercises you do per muscle group?
Do beginners use mesocyles? Im new to lifting and all this information is quite confusing.
2:10 ...someone was allowed to dress himself this morning.
Crocs are anabolic
@@meatmilkeggfruits9117 LMAO good one
Hi would you pick the same exercise on both days if you trained twice per week or would squat on Monday and leg extensions on Friday be more sustainable?
Great vid by the way - thank you 😊
Nick Angelovski id say squat in the 8-10 rep range Monday and Friday you could still squat but maybe heavy in the 4-6 reps range or lighter in the 12-14 rep range
What does he mean by 'give you a good pump'?
that squat should be called the Snaper
If i need to make a test for 1 Max Rept, can i make it on the 2nd week or should i wait more?
Link to the next episode??
What splits are you guys using
?
Splendid
Mesocycle design for strength please?
Add more weight, rinse And repeat.
Highbar Squats are not essentially better for hypertrophy goals. Most guys including me cannot safely highbar squat. With lowbar squats it is really easy to safely progress with weights. It is alot easier for most people to keep the bar around midfoot without backrounding. It feels really unnatural to me to do a highbar squat with a upright torso. The highbar squat is not really forgiving form mistakes.. And including more muscles in a lift means easier progressive overload. Dont force yourself in a lift, that might be better for hypertrophic goals but feels uncomfortable for you.
@Luke yeet it depends on your build.
it depends alot on your build and in general most people are not build to squat highbar. Your squat mechanics are determined by your proportions. So if you are genetically a lowbar squatter but you place the bar highbar you will likely get injured over the long run. While the basic concepts of this channel are good most of the other views are very dogmatic.
For you they may be easy but not for other people with different proportions
Just watch this video and u will know:
ruclips.net/video/Av3LO2GwpAk/видео.html
🔥💯
🔥🔥🔥🔥🔥
I think it's fair to say WHAT'S DRIVE THE VOLUME, and than start with the rest of the other points...!
Does he sale a book about mesocycle
Here ya go: www.jtsstrength.com/product/scientific-principles-of-hypertrophy/
Wait, I thought you just need to train harder
Bruh 55 lb (25 kg) lateral raises with perfect form
Sir great respect but please make a hypertrophy guide for forearms
5:04 holy shit you arent supposed to lock out those knees like that, right?
wrong, joints are made to lock out
1st hi Mike!
If i have a hernia in l4 l5 should i do deep squat?
Jckson Nihyf
There is no reason to squat more than one, POSSIBLY two inches below parallel, other than to feed some weird mental/stylistic quirk. 1 inch below parallel gives you the highest degree of force stimulus to the musculature, lowest rate of injury, it is sufficient for all powerlifting federations, it allows you to handle high loads, and FURTHERMORE, I would ask why do “deep squats” benefit you? All they do is cause the musculature to stretch too far; and as a result lose tension. And no, deep squats would not be ideal for your lumbar spine either. Going down to where your ass touches your ankles will undoubtedly cause some degree of lumbar flexion, which, under a load, is probably not what your L4 and L5 need. Just squat normally.
@@lennyganado3975 Thank you very much, from now on I will modify my training. I will squat them down to parallel or putting my ass on a bench. And I hope I can do paddles and other exercises. My injury is recent and I am a little lost.
Dont do squats. You dont need it to build big legs. My legs are bigger than people who squats 315 and I bet I cant even squat 185. Dorian didnt do squats but his legs was a next level from Lee Haney. Leg presses, hack squats, and legs extension with perfect form I guarantee your legs will maintain size if not growing even better
Trenbolone acetate
Dorian didn’t squat for personal reasons.... but rest assured he would have been able to move 600+ pounds if he wanted to lol. I sure hope you can squat more than 185.. Otherwise your legs may not be as big as you think lol. i don’t think any one exercise is perfect or “king,” but squats are a great option for almost anyone. Huge loads, long range of motion, great stretch, teaches you to strain, hits more muscle groups than just about any other lower body movement, perfectly safe, and time tested. AND you can’t really cheat on a squat, nor can you just “give up.”
Lenny Ganado I say it and I will say it again, my legs are bigger than most guys who can squat 315 and I don’t squat. Because I just don’t like the movement and the strain that it puts on the lower back is not worth it. Saying squats are necessary is like saying that barbell bench press are needed to build great chest. They dont. Especially in this guy case where he has a hernia. To advise him to do barbell squats is probably the dumbest advice ever
How is RIR different than RPE? or is it not
it's not really, they can be used in the same way. RPE generally indicates how many RIR. RPE 9=1RIR, RPE8=2RIR, etc pretty cleanly the rest of the way.
@@MortisTangit right, sounded like the inverse. Guess i thought maybe it had a slight difference, as having the inverse is kind of redundant?
@@fredc1932 Well, RPE can be used to determine different things. A coach can look at your RPE (or you can look at your RPE) and use that to make adjustments and determinations on where your training should go. As far as application goes, they are effectively the same but the numbers are inverse.
I think a lift could be technically a rpe 9 but due to form mistakes u did not have a rir 1. You did not get the last rep on bench because you lowered the bar to far to your stomach.
Dude you are fucking huge Jesus quadzilla over here
Im subscribed since 2007, and I dont even lift
Want more
Please tell us about roids cycle as well
Hemorrhoids are part of the fatigue in the SFR concept. If deadlifts give you a solid glute pump, but also roids you may want to switch to sumo.
@Dr retardo You're joking right? He's slightly taller and weighs around 250. Dang dude.
@Dr retardo 5'6 weighs 250 and is one of the smartest minds in the field. Your name checks out
Ancient alien theorists say "Yes"
I didn't know the guy from Workaholics uses sterois
When are you going to become a pro wrestler?
Are you filming this in a sauna? Cool!
Still dont know whats a Mesocycle
6 wk training cycle
Look at those large boulder shoulders about the size of a small boulder. Be careful out there folks
Bro.. this is not the angle for your head to be filmed in. LOL
Wuts mesocycle
Amazing. This should not be free! XD
First?
Don't lock your knees when doing leg press!
Didnt learn anything new.
Such a clown. Cannot take him serious after his debate with Greg
Unless you are on a magic potion ppl will need to lvl up and do a high rep range followed by low rep to get anywhere. Sorry but rp does not impress me. Its not the exercise that is finally the bottom line. DIET DIET DIET.
It’s just hard for me to listen to advice from someone on steroids idk why
Gotta lose that thinking Michael. Means nothing.
Michael Tab! Same principles apply on steroids or not. I can tell you that using this method i saw noob gains even though i had been training for 4 years. Growth is sick right now