Expert Says Periodization Doesn't Matter (simplify your program!)
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- Опубликовано: 2 июн 2024
- @menno.henselmans is here to discuss the current research around periodization.
The ALL NEW RP Hypertrophy App: rp.app/hypertrophy/code/RP_YO...
Become an RP channel member and get instant access to over 200 videos of exclusive in-depth training and advanced science content! ➡️ / @renaissanceperiodization
0:00 Menno talks periodization
0:35 Whats the research say
3:05 Mike's rebuttal and recommendations
13:29 Daily undulating periodization
14:19 Common ground and Mennos recommendations 
Спорт
Next menno is gonna tell us the renaissance was an overrated period for artistic, scientific, political, and philosophical development
And that doctors are an overrated source for specialized knowledge…
Thank you for the laugh
It was
@@PaddyDoesasia-bj3bbyes, that's the joke.
@davorzdralo8000
Thank god for that, I thought the OP was another one of those people who thought the Renaissance was the start of an enlightened period.
Thanks for clarifying that it was a joke👏
I've listened to Dr. Mike talk long enough to immediately recognize why he's creating a tent in his sweatshirt like that. 👀
AYYY LEMAO!
Don't lie, you make a tent whenever you hear Dr Mike talk!?!
@@danielkanewske8473😂
@@danielkanewske8473 who doesn't?
Menno is hanselsome
I may not NEED to fiddle constantly with ten different variables on five different timelines for my hypertrophy training, but I WANT to do it
Autism gains 💪
spreadsheetmaxxing for that 2.48% improvement
Kuz what else is there to do in life 😅
Workout DJ
This!
Before watching a single second this is what I am expecting to see:
Menno is going to make the Dave Ramsey argument of simplification for results. Stop worrying about all the specifics and just be consistent and it will work. Ramsey doesn’t bother with the most effective plan from a math standpoint but rather a behavior standpoint. So on average most average people will have the most success this way.
Daddy Mike is going to stand on the table and quote Brad Pitt in the movie Troy saying “And that’s why no one will remember your name” and then hit a back double biceps.
Thank you for the spoiler 🥲
Wow, are you clairvoyant??!
Ill take the Dave Ramsey approach
back double biceps > science
dave who?
Me, who doesn't know what periodization is: "Hmm yes, interesting"
Menno: periodization, especially in the renaissance era, is pointless
Renaissance Periodization: get out
😂
If this guy worked for Boeing, he'd suddenly catch a mysterious, deadly infection.
Leg day overtraining desease
Lead poisoning...
Found squished in a squat rack even though the safety bars were engaged
You can see Menno realized "I'm an accessory to Mike having a rant" lmfao
Exactly
Quadratic periodization would sure be something. Exponential periodization would be amazing. Factorial periodization would be unbelievable.
tetration-exponential periodization would be insane. Busy Beaver periodization would lead to uncomputable gains.
I'm still on logarithmic periodization 😢
I liked it because it sounded smart.
@@arihaviv8510 Damn, bro's gaining slower than any positive power of x
I do logarithmic
As usual, a little click-baity title, and then full of thoughtful, interesting dialogue, and the usual lovefest and community building that I've come to expect from RP content. Mike has always promoted auto-regulation - as I understand it, that's basically the point of the RP Hypertrophy App.
I thought this was a bot comment at first
@@pricklycats I'm still not fully sure if I'm a bot or not
@@dcucciaput a picture with your ass in your pfp and you'll know
@@dcuccia I felt that.
He does say it doesn’t matter then Mike destroyed him
My parents Mike and Menno are fighting but it's not my fault, they still love me 😢
Nice 👍
She loves me too
😂
It is your fault
You were on that show "My two dads" weren't ya...
Periodization is a special time in a young woman's life.
It could never work out between you two
Menno is just too tall
Mike can stand on platform. They will manage, i'am sure
😂
My periodization program these days:
I do as many sets as I want
of any exercise(s) that I want
with the technique(s) that I want
in the rep range(s) that I want
at the intensity that I want
at the frequency that I want
=
I get the results I DESERVE
(and I am perfectly fine with that)
Maybe not the best formula for optimizing gains, but for overall enjoyment it sure is. And the more enjoyable your training program is, the more easy it is to be consistent.
Have a great summer everyone!🌞
Peace!😎
If I applied your program I'd bench like 4 days a week and do some biceps lol
Sometimes you need to do things you don't want to do to get results you want to get
@@gavincunningham2010opposite I’d be just doing pull ups and rows with squats once a week! In fact fuck it why not, is push training really needed I pick things up way more than push them.
@@gavincunningham2010
Tell me if I am wrong, but I don't think you would truly want to do only benching and curling all the time, because you would probably not be at peace with the idea of having over-developed pecs and biceps compared to all other muscles of your body. So if this is the case, we could say that you would end up WANTING to do certain exercises you are not as excited to do compared to some others, just so you can have an aesthetic physique.
But if it was truly your excitement to do only benching and curling for a while, I would still not see any problem with that. This strategy would still bring you some positive results (body composition-wise and health-wise) and it would probably be a better idea than not going to the gym at all.
But yeah, I get your point. Sometimes there are some things in life that we feel we NEED to do so we can go where we want to go, even if we are not that excited to do them. I agree with that.
But at the end of the day, if we are talking specifically about resistance training/hypertrophy, I am not trying to become the next Mr. Olympia. All I want is to feel good in my body and be healthy. So if I skip a leg day here and there (for example), I just don't care.
Peace!🙂
This is good up to a point, but I need to reign myself in a bit or I get a bit lost in all the different exercises I could do and how much of each.
You dummy 😂
Seems like you have nothing else to do whit your time 😂
Dr. Mike, I think this is what you were looking for: “A true victory is to make your enemy see they were wrong to oppose you in the first place. To force them to acknowledge your greatness.” ~Gul Dukat
Yes!! 👏
I'm not an exercise scientist like Mike, and I'm not a boy genius like Menno, but by reading up about this topic & experimenting with it a bit (say, 5 yrs or so), I pretty much came to the exact same conclusion -- that 'periodization' is a BS made-up term, mostly for marketing purposes, and perhaps better suited for strength/power sports/goals, not for hypertrophy goals...programming/program management is a 'better' term I'd use...
Also, and this may be my confirmation/affirmation bias speaking, I love the fact that two different experts have come to pretty much the same conclusion on/to what I figured out on my own...
same but I had most gains with Mike Mentzer's HIT and just giving enought time between sessions to recover aka auto regulation. The only periodisation that make senses is around steroid cycles because you recover much quicker and you can train much more often when you are on them. That's in case you do cycling nowadays many folks take drugs all year round so pointless to periodize the training.
@@User107D "The only periodisation that make senses is around steroid cycles because you recover much quicker and you can train much more often when you are on them."
--- That's an interesting point, and an intriguing idea.
Hopefully some research will be done to study & elucidate this further.
What a stimulating academic conversation. I love all the conversations you guys have!
I love your channel man... Keep up the good videos and good vibes
Hmm interesting take for sure and I think it makes sense but, i really enjoy the periodization that mike teaches. Also his style of training is *muawh* been using both the rp apps for ab 2 weeks now, never had better workouts and been losing the weight exactly how i’d like 🧟
Always fun to watch, always learn something. 💯
Menno: aim for more pull ups week by week!
Mike: convoluted 1/2 hr breakdown video of how to do more pullups mapped out across the next decade
Love the videos with these two geniuses! 💥💥
Tons of respect for bringing experts on with different view points from what you promote. Top tier content
This is my first week training with the Versa Grip Extremes and I love them so far. Fantastic recommendation!! Thanks for the discount code, them hoes be expensive. Had to sell one of my lambos. 😢
Manly tears
@@Doctharkun 💪🏼💪🏼
@@djsherrill6309what’s the code?!
Lose a Lambo, but get more gains, which in time you can use to get another Lambo. Short term loss for long term gains, that's a win in my book.
I haven't tried the Versas specifically, but I got some Death Grips from JerkFit and have liked them a lot. Fairly similar concept I think.
That was a fantastic lecture Mike
Ok that's cool but some of the best stuff was Dr. Mike visiting Sheiko and translating his coaching ideas. Forget hypertrophy, that was some fascinating stuff. More power!
the slow zoom at 3:20 (chef's kiss)....well done Scott the Video Guy
Dude periodization is literally the only thing that got me over my plateaus
Strength plateaus maybe.
No it didn't. The only reason you noticed you got over your plateau, was because you were doing too much volume to begin with. When you're finally start to give your body a chance to build muscle you notice strength increases.
@@overlord3481is that not periodization tho? 😂
@@kwerby3285 Not necessarily. Overtraining can cause stalls and even regressions. Doing a couple of training sessions at most of overreaching may be effective. But not months on end. And periodization requires strategic planning and tends to only work with strength goals, not hypertrophy.
@@kwerby3285Seems like you were just resting better.
Massive respect Mike for inviting Eric and Menno on recently - Two elite sources that also deserve the spotlight. Legend.
Which video is with Eric
@@mete1866 related to the necessity of bulking and effectiveness of surplus size relative to training age.
Totally agree - keep it simple - consistency, progressive overload, manage recovery .
I just recently started doing peak weeks and deloads and i love it
i used to get really fd up after going hard every workout and need breaks but i thought i was just weak or ate or slept too little or smth
now i just get fd up after peak week and then its chillout time and i make better gains anyway
After several years of reading, watching various scientific videos, even listening at conferences... ect... I found out that I looked better in my high school and college days, when I only did calisthenics for as much as I can, big circuits of pull ups and push ups, plus squats, splits, and running.
I've taken Menno's PT course and can confirm it's next level! We'll worth it for anyone considering! 💪
This was great!
I love you Mike.
Can’t get enough of these guys
1:19 "now if you are doing these things, you ARE periodizing--" stopped video here. glad we got that out of the way early, saved me 18 minutes.
Man layne norton catching strays haha 🤣 You should have him on, that would be great.
Mike and Layne bonding over their hatred for Lyle McDonald is something I'd like to see.
Given that Layne is still roughly as much competitive powerlifter as he is bodybuilder his approach isn't 100% hypertrophy focused. Mike seems to get lost in hypertrophy over everything else assuming everyone has the same singular goal.
Layne is a tool @@triplewithcheese
@@wayneivers732oh yes please
That zoom in at 3:50 in time with the inhale was a thing of beauty!
Excellent editing Mr. Video Editor.
Who was scrolling through comments and literally read this as it happened 🫨🤯
The moment you said "there is no such thing as 'daily undulating periodization,'" I heard Layne Norton scream in the distance. Sidenote: You should have him join you on RP! Would be interesting.
Critique knees over toes guys training please!
That little Mike head shake with the quick cut right before agreeing in the beginning was a good clickbait edit Scott well done
The ending theme is perfect , do not change it
The issue as a strength coach is how to implement auto regulation with large teams. Periodization works but knowing your clients/teams will help. I have a plan with periodization but I won’t have specific 1RM %s set in stone. I use RPE for athletes, specifically in season so they aren’t overtraining.
Two fitness experts mostly arguing epistemology. As a philosophy lover who works out, I love it.
Go to the gym, pick up & put down, note it - try to do more next time. The end
My own experience: every other day training, ditch the week as basis for your workouts. Unless you actually are going to compete and have to squeeze maximum results in limited time, why train like you do?
I feel fresh for almost every workout, with the only exceptions being when something else has severely compromised my rest.
I don't have to mentally force myself to do them like I used to, instead I look forward to every workout.
Using double and even triple progression (adding weight, reps and sets) as an intermediate I have been able to consistently keep pushing for several months now.
I only take 'deloads' when life gives me a logical excuse to do so, like visiting gramps or during exam weeks.
Seriously, I just enjoy life more. I love working out but the complexity of managing recovery and programming was really detracting a lot.
Now it's all simple and enjoyable.
My split is 5 days: (incline) bench, deadlift, Ohp, bb row, squats, with 3-5 accessories for each in order to make it almost a push pull legs split (deadlift day becomes pull and legs).
I do curls first on pull days in order to have maximum energy for them, and triceps last on push days so they are pre-fatigued and my elbows are warmed up
5 day split becomes a 10 day routine cycle which gives me a nice 3 times per month to progress each lift, which is the same as a 4-week mesocycle with 1 deload week.
So same rate of progression
mike you should review some of your workouts from your old original channel and critique yourself also that video of you rolling with a guy in bjj and picking him up in a headlock is terrifyingly hilarious
What's his old channel?
@@millie35998 renaissance science
@@millie35998 Same I'd love to see it
I feel like you could make the same argument with nutrition in terms of going by feel vs religously counting calories.
I've done a couple of 4 week mesocycles with the RP app.
Still somewhat getting used to it, but haven't really vibed with the last deload week.
Wish there was a way to just exclude it and adjust if needed throughout the weeks (like press an "I'm feeling fucked up" button).
However, the rest of it and the way it auto-adjusts is pretty cool.
Just do the longer mesos and skip the deload week, you can always add the sets you left off at in a new meso but if your training properly after the first or second week of that continued accumulation youre gonna die😂 unless your very slow twitch
It's true that you don't have to follow by the book what you program 8 weeks in advance , but it's still a good guide to see how you're progressing over time. It's wise to deload every once in a while (6 weeks -3 months ???) to give training stimulus response a reboot and also your joints and your mental well being and chillness, we gotta also use our goodies for the girls , that can't be missing
Deload when you aren’t recovering if you know your sleep, Hydration, and diet is not the reason for the bad recovery.
The PsyOps meant to deconstruct my worldview around training continue. *Sigh*
That fact that hypertrophy training first started with weight lifting for circus shows, is the epitome of periodizing lol
Dr. Mike: "Here is Menno, an expert!
Also Dr. Mike: does an ten minute monologue :D
New logo? Nice 👌
Great from Menno
I do high-rep/low-rep days. My "blocks" just change which exercises come first for a couple months. Sometimes after several weeks of consistent progress I take a day off. That's my periodization. Simple, and autoregulated.
damn thats crazy ... :|
Quadratic Multi-Fractoral Duo-Undulating Block Periodization. Dont knock it till you try it. And dont forget perineal Sunning
Hi, I'm Dr Mike and welcome to Renaissance Simplify Your Program.
The satisfaction I get from watching Menno debunk Dr Mike’s broscience approach is unrivalled.
Hey guys, just a couple question about renaissance periodization.
1. When you train a set 3 RIR, is that assuming failure is when your form BEGINS to breakdown, or does that include grinder reps?
2. I understand that you must increase rep/weight each session. If we take bench press for example, i like to bench 2-4 times a week. Do i increase in rep/weight each time i do bench, or does it have to be a week gap? I bench monday, wednesday, Saturday.
1) It is when form begins to break down
And what are 'grinder' reps?
Reps that are difficult and take a long time to complete in comparison to a 'normal' rep but with good form? Or reps with form out of the window but you still get the weight up with struggle?
2) Are you talking about Barbell bench pressing?
Are you benching 2 x per week? 3 x per week? or 4 x per week? which one is it?
And if you are going to bench 4x per week do a different variation of benchpress each time
I wanna see the Layne Norton collab!
Mike... you are something else. In a good sense. But DAMN.
I’m in my actually go to the gym block now we halfway through may
Emergency tornado Lambo escape practice is very important.
A bit confused...
Doesn't the study Menno talked about last time about how explosivity of movement during training appeared to be a primary driver of strength gains somewhat legitimise the presence of Power specific days for a "Strength and Size" prgm ?
Also, wouldn't it make Training for Strength and Training for Power : the same but with different weights and realistic speed targets ?
And, if the previous affirmation is true, since the SFR for Hypertrophy is so poor on Power days, wouldn't it mean that training for Strength and for Size is actually not advised ? making powerbuilding an oddity ?
Dr. Mike, this may not be in your wheel house which I doubt because you are brilliant but I’m having a hard time putting a program together that also works with my running schedule. I’ve recently started racing 10ks and I’m running about 40 miles a week and lifting three times, I don’t wanna burn myself out but a part of the reason I’m a strong runner is because I’ve spent years lifting … I’m lost, please help or don’t it’s ok. I still love you
Dr. Mike how do I train my head muscles so that they look just like yours, with that Dugtrio look?
Kudos, I nearly choked reading that.
To your point about Norton’s power focus: does that mean dynamic days in the conjugate method are also a complete waste of time?
lol that eye roll when menno mentions “Soviet” 😂
name change time, renaissance auto regulation
Guess you didn't actually listen before commenting
@@Vincent_Beers woosh
Nice.
Nice.
Noice
Man RP has been getting taken to task. First volume is negated as the driver of hypertrophy, then full range of motion, now periodization itself!?!? Got to change the shirts to lengthened partials and the name to renaissance simplification.
When was volume negated as the driver of hypertrophy?
What do you mean volume is negated as the driver for hypertrophy?
When was volume negated ? What is that about?
You must only read the title without listening or understanding. Because nothing you just said was accurate. There's nuances to each of those conversations that you completely missed.
@@Vincent_Beersit’s also a hyperbole joke
“It’s also the way that no one trains!”
I need actual visual evidence that Dr Mike can actually squeeze that squat frame into a Lambo…
Dr.Mike,
When are you going to do a video on hypertrophy for tall guys?????
You cant be serious...
His not going to do it because the process of hypertrophy is the same for every fucking person
I just made it to a new plateau after a deload.
Would be an idea to mention the articles you have issue with so others can appraise.
As long as you listen to your body...I haven't seen much of a difference utilizing periodization. I think it's good for people who are always pushing and need to pull back sometimes. Other than that, it can also hold you back from pushing when your body is capable. I'd rather just listen to my body on when to push and pull back, not with some theoretic programming.
Did you even listen? Listening to your body and adapting is periodization. Adjusting your variables to meet your needs is periodization. The whole "over rated" title was in reference to older out dated and often mislabeled versions.
@@Vincent_Beers Do you even li(ft)sten bro?
Why can't my body listen to me, I have been fucking patient with it, can it stop bossing me around
Hrmm, maybe I'm using the app wrong. Just started a new 5 week mezo this week. Its the same exercises as my last 5 week mezo so I just carried over the loads from week 4 (before the deload) and picked up progression from there. Should I have changed something?
NGL... Deload weeks are so mentally rewarding in-between mesocycles of hard training... So I'm gonna say it has some merit for the long term for sure.
That's largely what I use them for. Not because I'm on the verge of being injured, not because my strength is taking a nosedive, but because after a week off, my motivation is way up.
Everything in cycles. The stability, duration, and amplitude depend on the individual's abilities. Your mileage may vary.
That's great, i'm just trying to survive my workouts nowadays
He's taking the food from your lambos, Mike!
When will you make a video discussion about renaissance?
Menno is massive. Wait no he's in shape.
I guess since periodization is spending a chunk of time focused on different strength/size/power qualities, you'd better be pretty clear how qualities x, y, and z map to your goal, and you'd better be pretty clear about what your goal is in the first place.
Training all those qualities together always made sense to me rather than doing block periodization. But the wisdom of block periodization, to me is realizing you can't PUSH all of those qualities at the same time. The equivalent in the hypertrophy world would be something like specialization phases. What's RP's opinion on these?
And just curious for Menno is there any interesting research on peaking for sport (or even weightlifting)? That's another area with a lot of superstition where it's hard to know the truth.
If you want to train 3 different physical qualities at the same time and be a jack of all trades but a master of none, be my guest
Most people that say stuff like that are fat and weak.
I was in an extreme deficit for a month and I have recently started bringing my calories up so I could have more energy to workout
How much did you lose in a month? Did you get to your goal weight or body composition? Did you add cals to hit maintenance, or are you jumping straight from cut to bulk?
Do a video on gyno
Well periodization was simply designed around lifestyle so that people would do more for the sport during the season and less in the weight room, and more in the weight room after the season while being less sports specific. Obviously it would go to the individual around your lifestyle
in defence of periodization, it does help you to focus.
I'm half way through, and all I can say is I love this.
Simplify is key
This feels like my parents are arguing
Hm. Interesting. I totally agree on "linear periodization" and "daily undulating periodization" basically being "increasing stimulus" and "training programming" but I can't subscribe to the definition Mike gave on Periodization - then again, I am not a sports scientist and the periodic table of elements isn't a table one can have dinner on, so there might be some specific nomenclature here that I, as a non-initiate don't know about. But I'd argue Periodization is structuring a certain time frame into differing periods. For hypertrophy this would most likely at least be bulking and cutting phases, if you do bodybuilding contests also contest prep.
But at this point we're going VERY far from "4 week meso + 1 week deload, strength meso, hypertrophy meso, metabolite meso, etc" what - at least as I understood it - RP proposed, when now the message is "progressive overload until you need a deload, no matter the time and do mainly the same training".
Yeah, Mike's definition seems overly broad to be useful. It's almost "any good training is periodization".
The fact Mike just did this whole interview with his hand in his interview w atleast one hand in the pants is mental
Reactive Training Systems gotta make an appearance on the channel.
The RP hypertrophy app doesn’t seem to exist on iOS
Once again, Soviet science: worthy effort, needed real world refining. Enter the mass line of auto regulation feedback, and we have MLM periodization FTW🎉
The Purposefully Primitive was my first dive into powerlifting and I had greta success at first and then started getting to the end of my block cycles. If Marty rewrote I'd say for us idiot readers and newbs you don't need to plan a 12 week cycle as a beginner. Run 20s until you can't then 15s. Then 12s. Then 8s. Then 6s or 5s to 3s and 2s.
I'd say the same for starting strength. First time I squatted 405 was for a 5 rep set and I was so dead the following week I couldn't get 365 for 1 on a warm up. I'd say hit that nose bleed PR. Chill or deload a week then start back at 70%