Dear mom. You should have seen the pump I had today. I was veiny and yucky disgusting and my grunting made others uncomfortable. I hope to see you and father soon. -your son, Huge JackedMan
idk if you guys read these comments, but I'm a personal trainer now at my own home gym (edit: nsca-cpt), and ive been coaching 4 people for three mesocycles now. I've been obsessively consuming all your guys' videos and have the books as well, and I gotta tell you, it's super, super reassuring when you say something in one of these videos that I realize I've already been coaching for months now. Because I had such a good baseline when I first began at the beginning of this year from watching all your guys stuff last year, I now have 3 guys and a girl who are outright rank amateurs making lightning fast progress in size and strength and the only kind of training they'll ever have known is properly progressed periodization
Yeah I feel like between this channel and mind pump podcast I'm ready to be a personal trainer lol I gave my two buddies some advice and they are making rapid progress as well.
I don't know how old you are but I'm 42 the reason why confirming the technique and philosophies that you know and love it's because he is simply reiterating techniques philosophies yeah it has been known and practiced for decades he just puts it in a systemic coherent package more of a complicated inarticulate way that really necessary or has been charged before on this particular subject on a RUclips channel these are the same theories techniques that we all grew up with but they're just packaged differently and I am as well NCCA accredited personal trainer 10 years Pennsylvania mountains boxing coach for 2
Love the logic behind the progression. This makes me feel like it's attainable no matter what. I'm getting the equipment and have been eating healthy and did my first challenging set today! 🎉 Definitely not a new year's resolution!
This video series is exactly what I was looking for. I've been training for a few months and need some more structure which is well explained in this series. Thanks a lot ! Your channel is pure gold.
Spread sessions out evenly for sufficient rest time provided for different muscles. Compound exercises prioritization for efficiency and muscle better A little bit of exercise variation should be implemented from a workout sess to workout sess basis. You dont prioritize the same muscles first every single session, everything should have a rotation at the top and bottom. Alternating supersets, ex: move from back squats to hamstring curls, rest for a minute then go back at it. One muscle rests while the other goes. This is for saving time, fyi it does build up a lot of systematic fatigue and can be detrimental for advanced gym goers. -- 5-10 reps is good for most exercises for both hypertrophic and strength gains. These reps should be difficult enough that if a gun were held to your head, you wouldn't be able to get out more than more 3 reps. Warm up with a set of extremely light weight that you can rep out with perfect technique, add on a lil more weigh and repeat within the same 0-10 rep range. Continue until you get to a set which gets hard within that range, you might overshoot, in which case reign in on the weight just a little bit Stop sets at the point that your technique degrades, not counting the rep which was less than ideal in the form compartment. Only add weight when you reach target reps (usually more than 5 reps) with excellent technique. On the other hand, if you do 10 reps last session you should for sure increase the weight and hold off on the rep increase). There also the situation where you do an exercise with less than ideal form/technique, in which case you repeat the same load & rep count next week but with the goal of GOOD form in mind. Usually incr. load by 2.5-5%/reps by 1-2 when comfortable enough. However always listen to your body and increase more if you feel strong enough. --- Too many sets if youre not gaining muscle, too little sets if you can foresee yourself repping out sets of 10 repeatedly or get no pump Only add sets if the exercise was too easy, avoiding this adding when exercises were stimulative/fatiguing enough
While I'm still a poor ... I'll do this manual version of the RP app; it is free, a lot of work, worth it, but no reminders, no coaching. One day I'll be able to afford it. Thing is, a year is expensive for me, but only gets the Lambo about 500 miles of gas or part of a tire.
back in the 80s ... a southern chain grocery store's kitchen used to make pizza rolls. No, not the little things. It was a full fat egg roll. Porn size thick, like most men wish they had, about 6" long. That thick crispy wrap filled with pepperoni, mozzeralla, and pizza sauce; stick it in your mouth, bite down and let the juices flood in your mouth and down your chin ... egg rolls, right. The risk was getting it too fresh; that sauce was quite warm out of the fryer. be careful what you wish for guys; if it is too big for them, the look in their face if you love them can be ... uncomfortable for you to see the first time you really notice; it made my desire go way down. Appreciate what you got, do the best with it you can, and use every technique in the book, study, learn, and give them as much time and tenderness as you wish they give your magical glory stave.
This might be a silly question but how do I know whether to add weight/reps or add another set? I suppose it becomes obvious with experience. Thanks so much for the coaching by the way.
as far as I understand it, you add weight or reps up until your technique inside a set degrades, and you add sets when you recover from the previous set really fast.
hey I hope you see this. I'd love for you to create timestamps so we can easier navigate to specific parts we might be more curious about. thanks alot!
I am progressing with strength but not with endurance, I can keep putting the weight up say on lunges but I struggle to increase the reps (too much fatigue from reps but little to no fatigue increase from weight).
Does the progresion model work for 1 set or for all the sets, like if i got more than 5 reps on the first set, should i add weight, or should be in all the sets to add weight?
Hi. I've got some problems regarding implementation of deloads. I typically use either tappering (deloading volume) or intro weeks (deloading intensity). However I train calisthenics so each macrocycle is a completly dofferent skill / main movement pattern. I do blocks so if e.g. my pushing goal for a macrocycle are freestanding Handstand Pushups, I would do Z-press in hypertrophy phase, Wall HSPU in strength phase and freestanding HSPU in skill phase. Here the problem starts. Since Im changing the exercises and want to check max strength after every phase what should I do. After hypertrophy/general phase of z-press, the mind tells me to tapper (reduce volume) in order to do 1rm testing before next phase, but Im beated up (mainly joints) so I wanna deload by reducing intensity..., but the reduced intensity is for the start of my second phase (strength/more specific work) of Wall HSPU. Ive heard that if Im going down in volume and up in intensity (so for z-press average weekly reps are around 8, for wall hspu around 6, and for freestanding hspu) phase around 4) then I should deload by reducing volume, and I should mainly reduce intensity when Im going back from skill phase to hypertrophy phase (but for next macrocycle my main pushing goal would be heavy dips or planche, not hspu again)... Implementation of periodization for calisthenics might be hard due to higher variations... only weighted calisthenics is easy to program in regards of periodization (I mean phases, deloads and intros)
Can someone explain what Dr. Mike means by adding "one set per session per week"? Like if I do one set of bench Mon, Wed, Fri, next week do I just do two sets on Mon, and one set the other two days? Or do I add a set to each session?
There is one point which is unclear to me: when you reach the end of the rep range and succeed, how do you choose the next weight and rep? E.g. when you reach 10x60lb, do you go back to 5 reps, and how do you choose the weight then? Same holds for isolation exercises, when you reach e.g. 13 reps, do you go back to 8 and increase weight heavily, or only go back to 11 and increase the weight more moderately?
Pick a challenging weight where your form doesn’t break down. Jumping from 10 reps to 5 isn’t a good idea. Go up in weight a little bit and the amount of reps you’re able to do with good form will be a less. Maybe 2 reps less, maybe 3 reps less etc. Use that weight and continue to increase reps. Make sure you aren’t going to failure though
It's the adding sets that confuses me a bit. When you say "if you can only do one set of squats", is that not counting warm up sets? and wouldn't it be better to just add weight to your current set? I guess I have to experiment here.
great video thank you! I just have a question: when increasing your weight, do you only do this for the working set or do you also do this for the warm up sets?
3 года назад
I agree with the egg rolls if those are vegan eggs.
Rotate rep ranges or variations, begin the new movement or rep range at the start of your new meso. Go RPE 7-8 in the first week and build it up over the weeks to give yourself time to adapt and room to grow
When I do multiple sets, I always have to drop the load a bit between sets to get anywhere close to an ideal number of reps. Is this wise, or should I just do significantly fewer reps for the latter sets while maintaining weight?
Amazing video but just one question. I almost understand how I have to increase load, reps or sets. But, for example, if on monday I do 2 sets of 8 squats, and I want to add a set, should I do the 3 sets on Wednesday or next Monday? I mean, do I track the progress by Monday to monday, wednesday to wednesday and friday to friday? or do I track it from Monday to Wednesday, and then to monday (since friday excercises are different)
I personally prefer big compound movements spamming 5 sets with fewer exercises (2-3 compound and 1-2 a bit isolatws). Is this typically frowned upon? Three times a week.
I train primarily older women who are lifting quite light weights in the beginning where adding 5-10% load isn't possible (using 10 lb dumbbells for example). For them, is it okay to move them to more than 10 reps to achieve progressive overload until they are ready to jump up to 12.5lbs?
Here's a question for you Dr Mike: I've been through every single type of training over 30+ years (High volume, Heavy Duty, T.U.T., Slow training, H.I.T.) and I still wonder this...if I warm up properly with one set and then jump in for 1 or 2 sets to failure, then I have exhausted all possible effort for that muscle/group, right?. If I do multiple sets, will I not simply have pre-exhausted my muscles and be forced to push lighter towards the 3rd, 4th set than I could of handled in 1 or 2 sets? Will the gains be equal or different?
i would like like mention an error in the playlist, in the when to dd weight/reps section , at one point you are saying that if you get 8 reps with solid technique, do not add wt but add reps to complete the 10 rep mark in the next week , its also written and it is said in the video that in the 5- 9 rep range, you can either add wt or increase the reps, 🤔🤨. nice playlist though
I didn't understand a thing. Should I do a progression every session or every week? I try to explain myself better. If in my monday session i do 3 sets of pull ups (7-6-6) and are a very tough sets, i should try to increase my repetition on Wednesday or i have to do the same repetion for all the week to then increase the reps or the load, the following Monday? I hope my question is clear. Thanks
I am wondering the same. In the example, you do squats on mondays and wednesdays. If I do really well on monday and want to add reps/sets/load, should I do it on Wednesday? or do I consider monday and wednesday separately with their own records? I am creating an Excel spreadsheet and want to know if I should keep my records based on the excercise or based on the day
Off topic here but I've literally have gone down in weight and strength in certain parts of my routine. Not sure why but at this moment my shoulders feel really weak, I can't even bench 100lbs with out feeling like I'm going to just lose all strength. I am so freaking frustrated I'm not sure what's going on. I train daily 7 days a week but 1 maybe 2 muscle groups a day. I know that my shoulders need more training, my arms need less my chest needs to remain on the number of days I have,,, systemic fatigue if I spelled that right if thats what I have how long till thats gone
What to do If I manage to do 3 sets of 6-8 reps (pistol squats with bodyweight) which are incredibly challenging, so less feels to easy, more reps feels to hard but every workout it feels like it's the same level of difficulty so I don't really progress => try another amount of sets, a different exercise or another training frequency or what would your ideas look like?
I ordered merch, specifically the tank top for men and have yet to receive it or get any type of confirmation email! Not sure how to track it or get in touch with anybody about the order. Can anyone from RP let me know!
Is it a mistake to add weight and number of reps falls to lets say 5 and continue adding reps from there, Or should i only add weight if i can do the same amount of reps from last week?
What if you add weight or reps, but then are unable to complete them next workout? Does that mean I am going too close to failure? Or just had a bad day?
So I did resistance training in my senior year of highschool but quit after just one year. It is now 10 years later, Would you say I can expect beginner "easy" gains, or is it more likely that I'll get to where I was before and sort of plateau?
One example: I do 4 sets of bench press, 1st and 2nd set 10 reps (perhaps 1 RIR) and then I drop to 9 (really striving on the ninth, so definitely 0 RIR) and finally 7 with 0 RIR on the 4th set . That seems to me to be in the challenging category. I feel the pecs exhausted (the drop to 7 reps on the last set is a proof to me) . But I do not get sore! Why is that? I can go to my next training day, usually after one day of rest (with no or very mild soreness) without problems. Lucky or is there something wrong?
Maybe do a little less intensity and a bit more volume . But if you're progressing soreness isnt inherently proof of gains . If you're still progressing then your making gains
![Felix "Unfair" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/Oswujxm2Ag0/mqdefault.jpg)
When a beginner searches for "How to gym" as his first ever fitness search....this playlist should be on the top.
That would raise the floor significantly. Everyone would be a beast after 1-2 years.
I just want to grow enough muscle so I can finally write home about it.
Don´t we all :( I always feel afraid of admitting that I like to lift because I don´t look like it.
Dear mom. You should have seen the pump I had today. I was veiny and yucky disgusting and my grunting made others uncomfortable. I hope to see you and father soon.
-your son,
Huge JackedMan
Dude, your pen's too heavy...
@@nogheadz4987 thanks Hugh very cool!
And grow you shall with the knowledge from this channel
idk if you guys read these comments, but I'm a personal trainer now at my own home gym (edit: nsca-cpt), and ive been coaching 4 people for three mesocycles now. I've been obsessively consuming all your guys' videos and have the books as well, and I gotta tell you, it's super, super reassuring when you say something in one of these videos that I realize I've already been coaching for months now. Because I had such a good baseline when I first began at the beginning of this year from watching all your guys stuff last year, I now have 3 guys and a girl who are outright rank amateurs making lightning fast progress in size and strength and the only kind of training they'll ever have known is properly progressed periodization
God I wish I could train under the great Grizzly
Yeah I feel like between this channel and mind pump podcast I'm ready to be a personal trainer lol I gave my two buddies some advice and they are making rapid progress as well.
I don't know how old you are but I'm 42 the reason why confirming the technique and philosophies that you know and love it's because he is simply reiterating techniques philosophies yeah it has been known and practiced for decades he just puts it in a systemic coherent package more of a complicated inarticulate way that really necessary or has been charged before on this particular subject on a RUclips channel these are the same theories techniques that we all grew up with but they're just packaged differently and I am as well NCCA accredited personal trainer 10 years Pennsylvania mountains boxing coach for 2
@@paragon1782 mind pump is legit too!! Love their podcasts 😁😁
@@5iv3head ikr I wish I found out about them years ago instead of following stupid athlean x.
0:12 Contents
0:22 The Starting Point
1:24 Why Add Weight/Reps?
3:16 When to Add Weight/Reps?
10:54 Why Add Sets?
15:00 When to Add Sets?
18:24 TLDR
Dr Mike- so much amazing info in a soothing bedtime story voice.
This is the best explanation of adding weight/reps I've ever seen. Thanks for this.
Training and planning the next week is like Maatuska doll. You'll find the answer inside the next one.
I`m reading your hypertrophy book and these videos make me understand your ideas better.
Love the logic behind the progression. This makes me feel like it's attainable no matter what. I'm getting the equipment and have been eating healthy and did my first challenging set today! 🎉 Definitely not a new year's resolution!
This video series is exactly what I was looking for. I've been training for a few months and need some more structure which is well explained in this series. Thanks a lot ! Your channel is pure gold.
The 1 dislike is Lyle McDonald. I K N O W I T.
Now you we know who doesn't like egg rolls:)
If I can access only one fitness channel, I will choose RP. He is so informative and on point.
Such a great video series... I honestly cant wait for the rest of the videos.
This guy deserve MILLION SUBS
this series is an absolute game changer! Can't wait for the next part
You deserve a medal for this ffs. It's so hard to find this information anywhere on the whole internet. Well done 👍 Delivered excellently too.
Spread sessions out evenly for sufficient rest time provided for different muscles.
Compound exercises prioritization for efficiency and muscle better
A little bit of exercise variation should be implemented from a workout sess to workout sess basis.
You dont prioritize the same muscles first every single session, everything should have a rotation at the top and bottom.
Alternating supersets, ex: move from back squats to hamstring curls, rest for a minute then go back at it. One muscle rests while the other goes. This is for saving time, fyi it does build up a lot of systematic fatigue and can be detrimental for advanced gym goers.
--
5-10 reps is good for most exercises for both hypertrophic and strength gains.
These reps should be difficult enough that if a gun were held to your head, you wouldn't be able to get out more than more 3 reps.
Warm up with a set of extremely light weight that you can rep out with perfect technique, add on a lil more weigh and repeat within the same 0-10 rep range. Continue until you get to a set which gets hard within that range, you might overshoot, in which case reign in on the weight just a little bit
Stop sets at the point that your technique degrades, not counting the rep which was less than ideal in the form compartment.
Only add weight when you reach target reps (usually more than 5 reps) with excellent technique. On the other hand, if you do 10 reps last session you should for sure increase the weight and hold off on the rep increase).
There also the situation where you do an exercise with less than ideal form/technique, in which case you repeat the same load & rep count next week but with the goal of GOOD form in mind.
Usually incr. load by 2.5-5%/reps by 1-2 when comfortable enough. However always listen to your body and increase more if you feel strong enough.
---
Too many sets if youre not gaining muscle, too little sets if you can foresee yourself repping out sets of 10 repeatedly or get no pump
Only add sets if the exercise was too easy, avoiding this adding when exercises were stimulative/fatiguing enough
Totally agree about the egg rolls
This video allowed me to understand how to progress properly. Thank you so much for clear explanation.
Liked and commented for the egg roll comments
how dare anyone dislike egg rolls wtf
Has anyone else noticed that Mike sounds like Tom Hanks? I think this is one of the factors contributing to his likability.
Not liking egg rolls is unamerican and I'm glad someone finally said it
Dammit... Why'd Dr. Mike have to go and remind me of my egg roll hole when I'm on a cutting phase? Now all I want is General Tso's and egg rolls.
very helpful, again. Especially part 3. Thanks!
While I'm still a poor ... I'll do this manual version of the RP app; it is free, a lot of work, worth it, but no reminders, no coaching. One day I'll be able to afford it. Thing is, a year is expensive for me, but only gets the Lambo about 500 miles of gas or part of a tire.
boy you a good teacher.
These videos are gold thank you Dr. Mike
Absolutely love this series, many thanks Dr Mike
This is such a great miniseries!
Fractional plates are the best invention since waterproof mascara
Everyone is like...
“Who the f*ck is the thumbs down guy?”
The rest of us feel somewhat guilty getting this info for free.
If you feel guilty it's more of a psychological problem than bodybuilding.
Lyle McDonald
@@mrbartuss1 who
insert giga chad "just add weight when you can" meme
12:12 Love it
More great info, thanks!
back in the 80s ... a southern chain grocery store's kitchen used to make pizza rolls. No, not the little things. It was a full fat egg roll. Porn size thick, like most men wish they had, about 6" long.
That thick crispy wrap filled with pepperoni, mozzeralla, and pizza sauce; stick it in your mouth, bite down and let the juices flood in your mouth and down your chin ...
egg rolls, right.
The risk was getting it too fresh; that sauce was quite warm out of the fryer.
be careful what you wish for guys; if it is too big for them, the look in their face if you love them can be ... uncomfortable for you to see the first time you really notice; it made my desire go way down. Appreciate what you got, do the best with it you can, and use every technique in the book, study, learn, and give them as much time and tenderness as you wish they give your magical glory stave.
Amazing video, thank you so much. Best fitness channel on youtube!
I'm a bit confused as to when to add reps/weight vs when to add sets? Both seem to be when the current week is too easy, so which one do you pick?
Asking the real question.
Did you ever find the answer?
This might be a silly question but how do I know whether to add weight/reps or add another set? I suppose it becomes obvious with experience. Thanks so much for the coaching by the way.
as far as I understand it, you add weight or reps up until your technique inside a set degrades, and you add sets when you recover from the previous set really fast.
hey I hope you see this. I'd love for you to create timestamps so we can easier navigate to specific parts we might be more curious about. thanks alot!
I am progressing with strength but not with endurance, I can keep putting the weight up say on lunges but I struggle to increase the reps (too much fatigue from reps but little to no fatigue increase from weight).
10:53 Eric Helms/3DMJ.exe stopped working
Does the progresion model work for 1 set or for all the sets, like if i got more than 5 reps on the first set, should i add weight, or should be in all the sets to add weight?
Amazing series. Thank you!
love this!
Very educational. Thank you
Lmfao I use to hate egg rolls until just recently! Can I still stay subscribed! Lol good info on the vid. Motivating me to push myself harder
I died at the eggroll bit.
Hi, Dr. Mike. Your content's always great. Could you do a video on the smolov program and what you think of it?
Hi. I've got some problems regarding implementation of deloads. I typically use either tappering (deloading volume) or intro weeks (deloading intensity). However I train calisthenics so each macrocycle is a completly dofferent skill / main movement pattern. I do blocks so if e.g. my pushing goal for a macrocycle are freestanding Handstand Pushups, I would do Z-press in hypertrophy phase, Wall HSPU in strength phase and freestanding HSPU in skill phase. Here the problem starts. Since Im changing the exercises and want to check max strength after every phase what should I do. After hypertrophy/general phase of z-press, the mind tells me to tapper (reduce volume) in order to do 1rm testing before next phase, but Im beated up (mainly joints) so I wanna deload by reducing intensity..., but the reduced intensity is for the start of my second phase (strength/more specific work) of Wall HSPU. Ive heard that if Im going down in volume and up in intensity (so for z-press average weekly reps are around 8, for wall hspu around 6, and for freestanding hspu) phase around 4) then I should deload by reducing volume, and I should mainly reduce intensity when Im going back from skill phase to hypertrophy phase (but for next macrocycle my main pushing goal would be heavy dips or planche, not hspu again)... Implementation of periodization for calisthenics might be hard due to higher variations... only weighted calisthenics is easy to program in regards of periodization (I mean phases, deloads and intros)
My training has definitely biased toward progressive overload over technique. Need to fix that ASAP as I am not making any good gains anymore.
Thanks ! Good information.
Thx as always
After 3 weeks how many sets do you recommend per exercise?
Lovin it. Great series sir👍
17:16 it looks like what those anime guys are doing during fights like assessing the number of broken bones etc :D
I too love eggrolls, dr mike!
Hello There!
genuinely had to google "egg roll"
How do you know how many sets you should be doing though?
He went over that in the previous video
Can someone explain what Dr. Mike means by adding "one set per session per week"? Like if I do one set of bench Mon, Wed, Fri, next week do I just do two sets on Mon, and one set the other two days? Or do I add a set to each session?
2 sets all 3 days
mike i love u
There is one point which is unclear to me: when you reach the end of the rep range and succeed, how do you choose the next weight and rep? E.g. when you reach 10x60lb, do you go back to 5 reps, and how do you choose the weight then? Same holds for isolation exercises, when you reach e.g. 13 reps, do you go back to 8 and increase weight heavily, or only go back to 11 and increase the weight more moderately?
Pick a challenging weight where your form doesn’t break down. Jumping from 10 reps to 5 isn’t a good idea. Go up in weight a little bit and the amount of reps you’re able to do with good form will be a less. Maybe 2 reps less, maybe 3 reps less etc. Use that weight and continue to increase reps. Make sure you aren’t going to failure though
7:40
It's the adding sets that confuses me a bit. When you say "if you can only do one set of squats", is that not counting warm up sets? and wouldn't it be better to just add weight to your current set? I guess I have to experiment here.
great video thank you! I just have a question: when increasing your weight, do you only do this for the working set or do you also do this for the warm up sets?
I agree with the egg rolls if those are vegan eggs.
How to progress with intermediate lifters? When you have hit plateaus
Rotate rep ranges or variations, begin the new movement or rep range at the start of your new meso. Go RPE 7-8 in the first week and build it up over the weeks to give yourself time to adapt and room to grow
When to sets? Well, when you sets!
dang now i want eggrolls (11:30 for reference)
Are the exercises head muscle hypertrophy for advanced lifters only? I want to look like Dr Mike!
When I do multiple sets, I always have to drop the load a bit between sets to get anywhere close to an ideal number of reps. Is this wise, or should I just do significantly fewer reps for the latter sets while maintaining weight?
Amazing video but just one question.
I almost understand how I have to increase load, reps or sets. But, for example, if on monday I do 2 sets of 8 squats, and I want to add a set, should I do the 3 sets on Wednesday or next Monday? I mean, do I track the progress by Monday to monday, wednesday to wednesday and friday to friday? or do I track it from Monday to Wednesday, and then to monday (since friday excercises are different)
Watching this for video for the second time and my brotha said reg roll
The egg roll comment got the like for this video 😂
I personally prefer big compound movements spamming 5 sets with fewer exercises (2-3 compound and 1-2 a bit isolatws). Is this typically frowned upon? Three times a week.
I train primarily older women who are lifting quite light weights in the beginning where adding 5-10% load isn't possible (using 10 lb dumbbells for example). For them, is it okay to move them to more than 10 reps to achieve progressive overload until they are ready to jump up to 12.5lbs?
“What are you bitching about?!- I have to train legs today!!!”
Subscribed
Here's a question for you Dr Mike: I've been through every single type of training over 30+ years (High volume, Heavy Duty, T.U.T., Slow training, H.I.T.) and I still wonder this...if I warm up properly with one set and then jump in for 1 or 2 sets to failure, then I have exhausted all possible effort for that muscle/group, right?. If I do multiple sets, will I not simply have pre-exhausted my muscles and be forced to push lighter towards the 3rd, 4th set than I could of handled in 1 or 2 sets? Will the gains be equal or different?
How can we tell of we need more sets vs more load. I get confused by the layers. Like how do you know to add frequency vs volume vs intensity.
i would like like mention an error in the playlist, in the when to dd weight/reps section , at one point you are saying that if you get 8 reps with solid technique, do not add wt but add reps to complete the 10 rep mark in the next week , its also written and it is said in the video that in the 5- 9 rep range, you can either add wt or increase the reps, 🤔🤨. nice playlist though
How do you distinguish wether to add weight or add a set?
So I am that guy who trains like an idiot and can not manage to hurt himself, thank you mom and dad.
I didn't understand a thing. Should I do a progression every session or every week? I try to explain myself better. If in my monday session i do 3 sets of pull ups (7-6-6) and are a very tough sets, i should try to increase my repetition on Wednesday or i have to do the same repetion for all the week to then increase the reps or the load, the following Monday?
I hope my question is clear. Thanks
Each week I believe
I am wondering the same. In the example, you do squats on mondays and wednesdays. If I do really well on monday and want to add reps/sets/load, should I do it on Wednesday? or do I consider monday and wednesday separately with their own records?
I am creating an Excel spreadsheet and want to know if I should keep my records based on the excercise or based on the day
I know I'm late but....... FUCK YEAH, EGGROLLS!
How many exercises for a muscle group per session?
Off topic here but I've literally have gone down in weight and strength in certain parts of my routine. Not sure why but at this moment my shoulders feel really weak, I can't even bench 100lbs with out feeling like I'm going to just lose all strength. I am so freaking frustrated I'm not sure what's going on. I train daily 7 days a week but 1 maybe 2 muscle groups a day. I know that my shoulders need more training, my arms need less my chest needs to remain on the number of days I have,,, systemic fatigue if I spelled that right if thats what I have how long till thats gone
Egg rolls are da best #1
What to do If I manage to do 3 sets of 6-8 reps (pistol squats with bodyweight) which are incredibly challenging, so less feels to easy, more reps feels to hard but every workout it feels like it's the same level of difficulty so I don't really progress => try another amount of sets, a different exercise or another training frequency or what would your ideas look like?
Weighted pistol squats maybe. Idk
Well Mark Wildman’s nerd math would suggest 5 Reps each side, but add a set each week till you reach 20 sets
Should you add that one rep to every set?
Why all is based under a 10 maximum reps?
I ordered merch, specifically the tank top for men and have yet to receive it or get any type of confirmation email! Not sure how to track it or get in touch with anybody about the order. Can anyone from RP let me know!
Faster than last time!!
Is it a mistake to add weight and number of reps falls to lets say 5 and continue adding reps from there,
Or should i only add weight if i can do the same amount of reps from last week?
What if you add weight or reps, but then are unable to complete them next workout? Does that mean I am going too close to failure? Or just had a bad day?
I’m not American and i don’t even know what an egg roll is 😭😭😭🤣🤣
So I did resistance training in my senior year of highschool but quit after just one year. It is now 10 years later, Would you say I can expect beginner "easy" gains, or is it more likely that I'll get to where I was before and sort of plateau?
Youre a beginner
So, what you're saying is we need to eat more egg rolls to get bigger
One example: I do 4 sets of bench press, 1st and 2nd set 10 reps (perhaps 1 RIR) and then I drop to 9 (really striving on the ninth, so definitely 0 RIR) and finally 7 with 0 RIR on the 4th set . That seems to me to be in the challenging category. I feel the pecs exhausted (the drop to 7 reps on the last set is a proof to me) . But I do not get sore! Why is that? I can go to my next training day, usually after one day of rest (with no or very mild soreness) without problems. Lucky or is there something wrong?
Maybe do a little less intensity and a bit more volume . But if you're progressing soreness isnt inherently proof of gains . If you're still progressing then your making gains
@@halfunder9712 thanks mate!
Want gains? Make some bomb ass homemade eggrolls. Or get da fawq otta hea!
I have a genetic condition where my skeletal muscle is cardiac muscle and I only make gains when I have a trainer lol