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How Should You Plan Training Phases? | Strength Training Made Simple #11
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- čas přidán 8. 02. 2021
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At Renaissance Periodization, we see our mission as that of delivering the most effective, scientifically sound and reliable diet and training consultation to anyone who wants to use it to achieve results. When it comes to your goals and aspirations in the areas of physique alteration, sports performance, and health, we're passionate about helping you target your time and efforts doing what works, and avoiding what doesn’t.
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What if you peaked in high school? Asking for a friend
Time to deload brother
Pssssh imagine having friends...
How do you always post videos for the exact questions I have? Lol. Great info
He can read our minds I am sure 😂
SAME!!!!
RP puts out the best videos on training bar none.
Not even training for strength but love watching you spread wisdom.
Exercise physiology student here in Australia and I am addicted to these amazing resources. Gives me a competitive edge!
Cheers Dr Mike.
Best and most realistic channel in CZcams fitness for naturals. Especially helps with goals. Can’t beat this stuff !
You dont need to be natural in order to get value from this.
???? For naturals??? Does the muscle building process magically change somehow when you start taking gear?
They literally have a video about this czcams.com/video/8YMejRrb8g4/video.html
He’s just saying that RP breaks the info down so that even naturals can have realistic expectations and obtainable goals...the science doesn’t change for for enhanced lifters, obviously.
@@lrgpapi you are absolutely right. I didn’t mean it this way. Naturals who prefer to take the longer road insofar as realising growth without potential harmful consequences can gain so much structure out of RP and the programs.
It’s probably one of the first channels which talks about programming for the long term. The process is more enjoyable for recreational folks who really don’t want to be ifbb types or Instagram fitness models. Your day to day people who just want to be somewhat jacked yet have a life outside of the bubble.
@@minimalsheep8900 you are right also. Gear folks probably and should follow the same programs indeed.
What I should have said is, it makes things realistic.
Us mere mortals (naturals) would just do everything to failure week after week without any idea about stimulus to fatigue ratios, deloads, meso cycle progression and blocks etc etc. “harder than last time” lolll. Yes harder than last time micro cycle to micro cycle, but recovery and getting the sensitivity back for growth is a massive difference for natural lifters.
The muscle building process insofar as what the body can achieve in a certain time frame does have some differences when on gear. We can’t deny this surely.
This video is going to help a lot of people.
And its going to open up people's eyes to all the other videos you made if they re watch they will learn even more now.
Can u please make a video about active rest phase?
This comment needs to go uuupppppppp
he already did bud
@@mthslzztt7468 Oh cool, can you please paste here the title so all of us can find it easier? Would help a lot. Grazie
A de-load phase, is an active rest phase.
Thanks Dr. Mike keep the knowledge coming!
So insightful! I was wondering how off season training should be structured if I don't want to compete soon and I found the answer here. I think this is what powerbuilding mode basically is about too.
Love RP+ content!
I had anecdotal experience that correlates along the lines of the presented information, but never before learnt all this in the presented formational concepts. Good stuff, thank you and keep it up. 👍
This was great, thanks!
Such a great video! Amazing info!
Great content. Thank you
THIS is my favorite content
These are amazing
Beautiful info, thanks a lot. Maybe a video about hypertrophy for strength building? I train for strength but won’t mind getting bigger :P
awesome, tyvm!
How would you recommend fitting a cut into these phases?
Great question. I’m commenting so I’ll get notified if someone answers it 👍
He recommends doing it during a hypertrophy phase
❤❤❤❤gold content
Can u plz talk more about active rest/maintenance phase? How much rir/should I progress in weights exetra
Is Dr. Mike on team JTS and RP???
How should we program our diet around these phases though? When is it the best time to cut/bulk.
Best of above rep ranges for maintaining strength while dieting?
Great content! I needed this refresher. WHERE IS RUSSIAN MIKE??? Bring him back Comrade!
how much added weight on the bar for a 1RM should one expect from taking a peaking phase, rather than just doing a few basic strength blocks and then maxing out? are we talking about afew percentage points ?
What percentage of you’re 1RM should one program Deficit Deadlifts for Hypertrophy??
🙏🏼
Do you still use rir instead of rpe on the hypertrophy for strength faze
If im hittig chest twice a week would both sessions be 5 - 10 reps for both sessions? Would I do something like 5 - 7 reps day 1 and 8 - 10 reps day 2?
I know this isn't a nutritional video but if I'm eating a high cholesterol diet would vinegar or taurine help to ease all that cholesterol intake?
7:50 note to self
How come your app doesn’t include these phases ? In the app there is just upper body , lower body , and full body .
Does the app have the option of growth phases , strength phases , and peaking phases ? Did I just not see them ?
Hi Mike,
Can you explain why it’s not possible to combine strength (3-6) and hypertrophy for strength training (5-10) in the same cycle? (Do the first set for strength for example, or one day strength another strength for hypertrophy).
If you looks up Doug Young’s benching, you’ll see he sort of steps between these. He does sets of 6 for a while and then does triples.
What if someone was training strength for strongman rather than powerlifting, and the competition didn’t contain any one rep max testing? Would you just continue the basic strength rep ranges into your peaking phase but get more specific with the competition lifts?
Yes exactly, if your competition has any maxes or AMRAPs definitely train in those ranges as well with singles and AMRAP sets.
How important is TUT for hypertrophy? I never hear Dr. Mike talk about it much in these videos.
In some of his videos he talks about range of motion being most important. He doesn't say TUT is useless but he is not stringent about it.
If time under tension was more important than intensity than distance runners would have bigger quads than sprinters. But they don't. I think its probably useful to a point but should not be the main focus of intensity. The main focus should be making progress every workout for hypertrophy, and if you can do that in a shorter time, I would say you are increasing the intensity of the work, not decreasing it, because you are becoming more efficient and are able to do more work in a shorter amount of time. Time under tension could be used to bring a muscle closer to failure while not doing as many reps (so it could be used to increase intensity in that regard. Therefore saving you more reps to play with in the future)
Look for his videos he does with Revive Stronger. He's covered this before pretty well.
Volume > TUT
Don't intentionally slow down the tempo, Let the bar on the weight & rep scheme decide your TUT
Tut is a very useful tool
So how long is a phase ?
Came for strength, left as a NASCAR fan
If your mesos were a month long (possibly only 3 weeks of training - which is short - and a deload), you’re still talking about a 5-7 month long plan. That is crazy long - way longer than the 12-week plans popularized by top 1980s US champion powerlifters. Would you say this is more of an annual plan?
Pertaining to deloads:
Is it relative to how many days a week you’re already resting? I realize lots of other factors matter but holding all else equal if I’m taking 2 rest days a week, get to the end of a meso and don’t feel too beat up (yet still progressed and increased intensity week to week) is a full week deload for a week worth it? Or is just a slightly extended period
of time off (say 4 days) sufficient. Am i splitting atoms? Cheers
Want to edit my comment: If you are severely fatigued then try the whole week. He also talks about taking "recovery days" these are for people who just need a little recovery but not a whole deload. For this you just workout with the same weight but do half the sets and reps. Just do this for 1 or 2 workouts and then resume. De-loads are for when you hit total exhaustion and hate working out or you are having worse workouts every workout. Always listen to your body and do what feels right for you. Don't be afraid to tweek the deload process to make it work for you. I train full body every other day. So what I do is just perform 2 recovery workouts and that's my deload because I also have a whole day off in between workouts. So that's a total of 4 recovery days. For me and my personal recovery, that seems to be enough to get me through another 4 week meso strong.
@@chrono8233 thank you for the detailed reply. It’s funny you bring this up today as i just finished a block of strength training, hit a plateau and then went straight into the next meso. My strength has decreased all across the board for yesterday’s pull day and today’s push day. I’m gonna give legs a go tomorrow but i think I’m going to take a small, but full-on deload the following day. 4 days off in a row to hit the reset button. Thanks again! Cheers!
Hello! I’’m programming for my boyfriend, he is doing a cut while hypertrophy training, at the end of the cut he will be 3 mesos into hypertrophy. I was wondering if it would be better to continue to hypertrophy train for more time or go straight to strength training. Thanks!
Generally you want to avoid doing more than 3 mesos of the same type of training in a row since the body will become less responsive to that stimulus.
Assuming he's intending on testing his maxes soon, you would go to strength. If he wants to start a mass phase, he's probably better off taking an active rest (or strength) to resensitize him to hypertrophy training so that he can get the most out of that massing phase. If he wants to keep cutting, active rest would probably be best, and accompanied by a maintenance nutrition phase to give the body a short diet break.
@@abrahamlinkin2414 thank you!! 🙏
I'd listen to Abraham. That's a high quality comment.
So just if I got it.
Hypertrophy for a few cycles and than move onto to strength for a few cycles? Is it possible to build muscle and strength at the same time?
I’d venture to say a max deficit deadlift should be about 80% of ur max normal deadlift. So then i guess base ur reps and intensity of whatever number that gives u. Or maybe thats a good starting point and then u can tweak it from there depending on the height of the deficit
Could you extend a block to 4 mesocyles instead of 3?? I’m asking for either a strength or hypertrophy block thanks
If you really want then you could but changing it up after 3 months will probably be more beneficial in the long run. It’s kind of like lifting for the first time when you change something properly. I’m not saying you will get massive PRs in a short time, but you will probably make consistent improvements month to month for several months
Yeah, nothing is hard set. Dr. Mike's recommendations are based on the training system he supports, which is periodized (not taking anything away from him, he is the Guru). I run mostly hypertrophy cycles throughout the year with just two short strength cycles in the spring and fall. I have health issues that make true strength training incredibly difficult, so I have to use them sparingly. Ultimately find what works best for you, and go all in on that and you will get good results.
quick question, if I'm trying to lose weight (about 30 lbs. using a few diet/maintenance phases) but I want to retain muscle, what kind of lifting program should I do? I'm just doing strength for now because for hypertrophy, you should be in a calorie surplus, right? but this way, feels like I'll be doing purely strength phase forever.
Continue with the hypertrophy phase in a deficit. :)
@@thetrayner, thanks for the feedback. what's the thought process with hypertrophy in deficit? I've heard, anecdotally, that it's better to train strength because in a deficit, strength will suffer so you at least want to keep it at a baseline.
@@davidshmavid5 you can do this in a hypertrophy phase. Just try to keep hold of numbers (that you’ve set in your surplus). Also strength doesn’t necessarily mean muscle built/lost.
@@thetrayner ok, I'll give this a shot. thanks!
0:47 Mesocycle mesocycle meso meso meso
How long is each meso cycle ?
Usually 4-8 weeks
How long should each phase be?
He said it at the beginning of the video
3-6 weeks
Which phase is the best time to cut?
That question doesn't make any sense.
@@chrono8233 hypertrophy, strength, gpp... Which block is best for cutting
@@mikhailkosyan9735 Still doesn't make any sense. It depends on your goals. Is your goal to be a power lifter or to be shredded and focus on your physique? Most powerlifters do not get shredded in the first place. What are you trying to accomplish?
@@chrono8233 doing sports but not strength sports. Don't need to be absolutely shredded or world class strong but do want to be bigger stronger leaner like everyone else
@@mikhailkosyan9735 Hypertrophy is what you're looking for then.
most under rated channel since greg doucette
He said loads and meat LOL