Every week, Mike and James answer your questions in depth! Ask in the comments below, but for your best chances of answers, join RP+! renaissanceperiodization.com/...
TIMESTAMPS Anton Anton 0:46 Using trap bar deads for quads? Erno Toivonen 7:35 If aerobic fitness limits one’s ability to hypertrophy because of systemic fatigue outweighing local fatigue, what should one do? 10:30 To improve aerobic fitness; MPT for 2 sessions/wk and 2/3 aerobic sessions? Is 3x30min enough? 13:30 Does rehab work interfere with local MRV or systemic MRV? 16:30 Is Charly Joung the strongest Korean (@charlton_banks) in America? 17:55 To REALLY optimize hypertrophy, would you do all sets of an exercise in the same session, or do just one set, come back later in the day, do another set, repeat? 23:46 Does someone doing mainly 10-30 rep work have a smaller difference between 1RM and 10RM than his clone doing 1-10 rep work? 27:05 How long does nervous system and neuromuscular and structural peaking for a 1RM take? Samuel El Jackson 30:25 I’ve been eating over 1.84g/kg/day of protein. I’m cutting now. Should I reduce how much protein I’m eating? Sean Murakawa-Rubin 34:05 Why is the 10-20 rep range considered the best for hypertrophy? 39:13 If Is the rest long enough to get 5 reps recommendation isn’t because of the effective reps model, why is it recommended? 42:04 Why have the recent volume studies have found benefits to really high volumes over lower volumes? Aiden 44:30 Where is the Personal Training Course Mike mentioned last week? Charles Vickers 45:40 When using TRT, is dropping fats are a little lower reasonable? 48:44 Mike and James go on a tangent about erotically scented candles and break the fifth wall by pitying my duties 53:33 Having been very obese for a decade, is it feasible to cut down even further after having lost 100+lbs? 55:38 Why does Dr. Mike recommend Seitan as a protein source for vegans? CONTINUED AT 1:42:28 Christian Alvarez 58:05 When is it OK to keep cutting past 10% BW loss? 1:01:42 What should you do for upper body if you’re specialising for lower body growth? Is it OK to train upper with a strength focus? Daniel Hacker 1:04:22 Is it better to train closer to failure for small muscle groups like delts and calves if you don’t feel anything going 3/4RIR? 1:09:33 How do you periodise a single compound movement across three mesocycles? Tim Vork 1:12:49 During a bulking phase should you maintain during deload weeks, or gain? Jason Koshy (Dunk Training!) 1:13:46 As one moves to Power type training, is sprinting/jumping enough to maintain lower body muscle? 1:16:28 How/should you include plyos for hams/quads in the hypertrophy phase? 1:17:57 How does one program plyos and speed intensity and volume? 1:19:00 Is there a benefit to a strength phase between a hypertrophy and power phase? 1:20:15 Why Mike and James can’t critique full-on programs Brandon Armstrong 1:21:13 Is doing VO2max intervals to improve VO2max worth it for mile running? When would you do it? 1:23:38 How would one structure time trial runs in preparation for a test? 1:26:09 Would it be worth it to bias training towards lower rep ranges for someone who also has goals in powerlifting? Luciano Bruno Kuschel 1:27:46 Should you use RPE for hypertrophy training? I can grind out reps a lot with good form. Connor Gann 1:33:23 I get a lot of back stimulus from leg training. Should I worry about interference? 1:36:23 Is it OK to mass between 13-18%BF if eventually getting to 10% is the goal? Yordan Tsanev 1:37:06 What are some of the potential detriments to muscle gain while doing concurrent training? Luiz Carvalho 1:45:12 Losing reps microcycle to microcycle due to improved MMC & technique or is it due to misjudging RIR? Elijah Clifford 1:47:12 Hypertrophy -> Lift heavier, or Lift Heavier -> Hypertrophy? Evan Policko 1:48:30 What’s the rationale behind wearing a weightlifting belt for curls/lateral raises? (Mike vents his angst and frustration about IG haters)
Is there special training I can do to increase nuclei as whilst I am young it makes sense to bank nuclei as an investment for older age to delay frailty or does traditional hypertrophy training already achieve this?
When training forearms, better to focus on knuckle side of forearm (top) or the palm side (bottom)? Not sure if training both is what’s needed or if I should only train one side. Seems like you and Charly only do palm up wrist curls, not sure if reverse wrist curls have any merit as well
ATHLEAN-X, Jason Blaha and Arnold Schwarzenegger are proponents of the bicep cheat curl with a super slow negative. Do you recommend this variation for hypertrophy? Is the bicep getting extra stimulation making it the best bicep exercise? I would have thought if it did you would have written about it on BICEP TRAINING TIPS RP article.
Question regarding variation and frequency, if I have two days I train legs would it be more optimal for hypertrophy to have those days differ in exercises or have at least one exercise that is always done twice a week? This also can be asked about any body part/exercise. Thanks!
I appreciate the information you put out there! My question is : Why do squats make me more sore than leg press, despite the weights and volumes in leg press being much higher? I may ATG paused squat 10x100kg and ATG leg press 20x140-150 , and while the pump may be similar, the days after squats my quads hate me, but after leg press it's just meh. And BTW how can the RP community help get someone from RP to go to the Joe Rogan podcast, so you guys can spread the good word even more? Cheers :)
Do you think hip thrusts have a place in a hypertrophy training program for glutes if quad and ham focused compounds are already used? Maybe like using shrugs to maximize trap growth when already most of the growth comes from heavy bent rows, upright rows, heavy sldls etch
Recovery wise, how do the 5 day full body Male physique templates compare to the 4 day hypertrophy powerlifting templates? Am I correct in assuming the recovery would be similar, since the powerlifts are more fatiguing than isolation exercises?
What are the differences between upright rows and lateral raises? I know you don't think highly of overhead presses for hypertrophy, so i was thinking upright rows would be the obvious choice as a replacement to still get a compound lift for shoulders, but I dont see a lot of people promoting them...
Could incorporating a greater exercise variation in a training program neglect the benefits / postpone the need to introduce new exercises every 2nd to 3rd mesocycle? To relate this to my own training as that is the reason why I ask. 6 weekly sessions with a upper- lower body split. What are the important pros and cons one should consider if you have different leg press / leg curl exercises each of the 3 weekly lower body sessions compared to having the same for 2 or even 3 of the weekly sessions?
Can I still maintain optimal hypertrophy while adding eccentric-only cardio to help my system fatigue levels during leg workouts, mini-cutting on a vegan diet and doing doubles to failure so I can be peaked for my powerlifting meet?
How would you design a study to investigate if there are specific adaptations to resistance training to complete failure compared to RPE 7-8? (In this scenario you have unlimited funding)
Being able to get your former musculature back faster is a thing via muscle memory. Does strength, cardio also have that ability? How do things work in that regard?
Strength (being largely dependent on muscle mass) and cardio also have that ability as far as I'm aware. I might be wrong about cardio though - not my area of expertise.
I don't know how you guys do this. My son, 15, if I sit next to him, oozes enough testosterone to make me flag positive, just asked me if he should add running to his fitness plan. After my emphatic "No." I explained that as a drummer who refuses to play sports because he is apparently too cool for them, he just needs to let me add volume to the compound heavy lifts and he will get all the cardio he needs. He's already at a very low body fat and is subjectively pretty jacked and I struggle to get him to eat enough now. Question, am I doing him any disservice with this advice?
Warning: this video contains banter that is far too hilarious to listen to whilst lifting heavy. I was squatting when Dr. Mike mentioned going to church if your looking for something RP doesn’t offer. Laughing that hard was nearly perilous. 🤣😂
Hey guys, this is more of a kinesiology question: bodybuilders use exercises like spider curls and tricep kickbacks to train those muscles in their shortest (most contracted) position, and then exercises like incline curls and overhead extensions to train them in their most lengthened position. Is there benefit to this given a) the muscles are weakest in those positions due to the length-tension relationship and b) they are biarticular muscles and are passively/actively insufficient when trying to act on two joints at the same time when places in their extreme positions. I’d love for you to shed some light on this whole thing because I find the whole active/passive insufficiency thing confusing when it comes to hypertrophy. Does it matter if the muscles are less able to produce force in those positions as long as we are putting tension on those desired muscles?
Kinobody suggests doing Bulgarian Split Squats instead of regular squats to avoid getting tree trunks thighs that can’t fit in jeans and to target the Lower thigh (VMO) more. Is that the most efficient way to a “Fck me now physique” without losing athletic ability from not doing traditional squats? Greg keeps saying X taper repulses females.
TIMESTAMPS
Anton Anton
0:46 Using trap bar deads for quads?
Erno Toivonen
7:35 If aerobic fitness limits one’s ability to hypertrophy because of systemic fatigue outweighing local fatigue, what should one do?
10:30 To improve aerobic fitness; MPT for 2 sessions/wk and 2/3 aerobic sessions? Is 3x30min enough?
13:30 Does rehab work interfere with local MRV or systemic MRV?
16:30 Is Charly Joung the strongest Korean (@charlton_banks) in America?
17:55 To REALLY optimize hypertrophy, would you do all sets of an exercise in the same session, or do just one set, come back later in the day, do another set, repeat?
23:46 Does someone doing mainly 10-30 rep work have a smaller difference between 1RM and 10RM than his clone doing 1-10 rep work?
27:05 How long does nervous system and neuromuscular and structural peaking for a 1RM take?
Samuel El Jackson
30:25 I’ve been eating over 1.84g/kg/day of protein. I’m cutting now. Should I reduce how much protein I’m eating?
Sean Murakawa-Rubin
34:05 Why is the 10-20 rep range considered the best for hypertrophy?
39:13 If Is the rest long enough to get 5 reps recommendation isn’t because of the effective reps model, why is it recommended?
42:04 Why have the recent volume studies have found benefits to really high volumes over lower volumes?
Aiden
44:30 Where is the Personal Training Course Mike mentioned last week?
Charles Vickers
45:40 When using TRT, is dropping fats are a little lower reasonable?
48:44 Mike and James go on a tangent about erotically scented candles and break the fifth wall by pitying my duties
53:33 Having been very obese for a decade, is it feasible to cut down even further after having lost 100+lbs?
55:38 Why does Dr. Mike recommend Seitan as a protein source for vegans? CONTINUED AT 1:42:28
Christian Alvarez
58:05 When is it OK to keep cutting past 10% BW loss?
1:01:42 What should you do for upper body if you’re specialising for lower body growth? Is it OK to train upper with a strength focus?
Daniel Hacker
1:04:22 Is it better to train closer to failure for small muscle groups like delts and calves if you don’t feel anything going 3/4RIR?
1:09:33 How do you periodise a single compound movement across three mesocycles?
Tim Vork
1:12:49 During a bulking phase should you maintain during deload weeks, or gain?
Jason Koshy (Dunk Training!)
1:13:46 As one moves to Power type training, is sprinting/jumping enough to maintain lower body muscle?
1:16:28 How/should you include plyos for hams/quads in the hypertrophy phase?
1:17:57 How does one program plyos and speed intensity and volume?
1:19:00 Is there a benefit to a strength phase between a hypertrophy and power phase?
1:20:15 Why Mike and James can’t critique full-on programs
Brandon Armstrong
1:21:13 Is doing VO2max intervals to improve VO2max worth it for mile running? When would you do it?
1:23:38 How would one structure time trial runs in preparation for a test?
1:26:09 Would it be worth it to bias training towards lower rep ranges for someone who also has goals in powerlifting?
Luciano Bruno Kuschel
1:27:46 Should you use RPE for hypertrophy training? I can grind out reps a lot with good form.
Connor Gann
1:33:23 I get a lot of back stimulus from leg training. Should I worry about interference?
1:36:23 Is it OK to mass between 13-18%BF if eventually getting to 10% is the goal?
Yordan Tsanev
1:37:06 What are some of the potential detriments to muscle gain while doing concurrent training?
Luiz Carvalho
1:45:12 Losing reps microcycle to microcycle due to improved MMC & technique or is it due to misjudging RIR?
Elijah Clifford
1:47:12 Hypertrophy -> Lift heavier, or Lift Heavier -> Hypertrophy?
Evan Policko
1:48:30 What’s the rationale behind wearing a weightlifting belt for curls/lateral raises? (Mike vents his angst and frustration about IG haters)
Thanks again!!!
Annnnnd again you are doing God's work! Thank you
MVP comment
Is there special training I can do to increase nuclei as whilst I am young it makes sense to bank nuclei as an investment for older age to delay frailty or does traditional hypertrophy training already achieve this?
When training forearms, better to focus on knuckle side of forearm (top) or the palm side (bottom)? Not sure if training both is what’s needed or if I should only train one side. Seems like you and Charly only do palm up wrist curls, not sure if reverse wrist curls have any merit as well
ATHLEAN-X, Jason Blaha and Arnold Schwarzenegger are proponents of the bicep cheat curl with a super slow negative. Do you recommend this variation for hypertrophy? Is the bicep getting extra stimulation making it the best bicep exercise? I would have thought if it did you would have written about it on BICEP TRAINING TIPS RP article.
Lol the way you listed them made it sound like they were peers in some sense
Porra! Caralho!!! Hahahah enjoying you guys even more! Awesome
Question regarding variation and frequency, if I have two days I train legs would it be more optimal for hypertrophy to have those days differ in exercises or have at least one exercise that is always done twice a week? This also can be asked about any body part/exercise. Thanks!
I appreciate the information you put out there! My question is : Why do squats make me more sore than leg press, despite the weights and volumes in leg press being much higher? I may ATG paused squat 10x100kg and ATG leg press 20x140-150 , and while the pump may be similar, the days after squats my quads hate me, but after leg press it's just meh.
And BTW how can the RP community help get someone from RP to go to the Joe Rogan podcast, so you guys can spread the good word even more?
Cheers :)
Do you think hip thrusts have a place in a hypertrophy training program for glutes if quad and ham focused compounds are already used? Maybe like using shrugs to maximize trap growth when already most of the growth comes from heavy bent rows, upright rows, heavy sldls etch
Does your MRV still get higher when you increase frequency for each successive Mesocycle during a hypocaloric state?
Recovery wise, how do the 5 day full body Male physique templates compare to the 4 day hypertrophy powerlifting templates? Am I correct in assuming the recovery would be similar, since the powerlifts are more fatiguing than isolation exercises?
What are the differences between upright rows and lateral raises? I know you don't think highly of overhead presses for hypertrophy, so i was thinking upright rows would be the obvious choice as a replacement to still get a compound lift for shoulders, but I dont see a lot of people promoting them...
yes
Could incorporating a greater exercise variation in a training program neglect the benefits / postpone the need to introduce new exercises every 2nd to 3rd mesocycle?
To relate this to my own training as that is the reason why I ask. 6 weekly sessions with a upper- lower body split. What are the important pros and cons one should consider if you have different leg press / leg curl exercises each of the 3 weekly lower body sessions compared to having the same for 2 or even 3 of the weekly sessions?
Can I still maintain optimal hypertrophy while adding eccentric-only cardio to help my system fatigue levels during leg workouts, mini-cutting on a vegan diet and doing doubles to failure so I can be peaked for my powerlifting meet?
How would you design a study to investigate if there are specific adaptations to resistance training to complete failure compared to RPE 7-8? (In this scenario you have unlimited funding)
Being able to get your former musculature back faster is a thing via muscle memory. Does strength, cardio also have that ability? How do things work in that regard?
Strength (being largely dependent on muscle mass) and cardio also have that ability as far as I'm aware. I might be wrong about cardio though - not my area of expertise.
I don't know how you guys do this. My son, 15, if I sit next to him, oozes enough testosterone to make me flag positive, just asked me if he should add running to his fitness plan. After my emphatic "No." I explained that as a drummer who refuses to play sports because he is apparently too cool for them, he just needs to let me add volume to the compound heavy lifts and he will get all the cardio he needs. He's already at a very low body fat and is subjectively pretty jacked and I struggle to get him to eat enough now. Question, am I doing him any disservice with this advice?
Warning: this video contains banter that is far too hilarious to listen to whilst lifting heavy. I was squatting when Dr. Mike mentioned going to church if your looking for something RP doesn’t offer. Laughing that hard was nearly perilous. 🤣😂
You’re* not “your”
Hey guys, this is more of a kinesiology question: bodybuilders use exercises like spider curls and tricep kickbacks to train those muscles in their shortest (most contracted) position, and then exercises like incline curls and overhead extensions to train them in their most lengthened position. Is there benefit to this given a) the muscles are weakest in those positions due to the length-tension relationship and b) they are biarticular muscles and are passively/actively insufficient when trying to act on two joints at the same time when places in their extreme positions. I’d love for you to shed some light on this whole thing because I find the whole active/passive insufficiency thing confusing when it comes to hypertrophy. Does it matter if the muscles are less able to produce force in those positions as long as we are putting tension on those desired muscles?
Do you have any sandwiches? OMG I'm dead.
Nope. Sorry. Can't watch anymore videos if your wrists bend on lateral raises. I have to draw the line somewhere.
Kinobody suggests doing Bulgarian Split Squats instead of regular squats to avoid getting tree trunks thighs that can’t fit in jeans and to target the Lower thigh (VMO) more. Is that the most efficient way to a “Fck me now physique” without losing athletic ability from not doing traditional squats? Greg keeps saying X taper repulses females.
lol
dude. the candle doesn't actually smell like pussy. it smells like flowers.
It's marketing, Mike. you know what marketing is.
87.5? this guy is full of it