Prioritizing Muscle groups
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- čas přidán 30. 06. 2020
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This guy is the best thing to happen to CZcams fitness, all this free knowledge is priceless
@GENETIC BEAST what's fake
@GENETIC BEAST he's been studying this stuff for 15 plus years and has his PhD is sports physiology and teaches this stuff at university, but I'm sure you know more. Seems to me your the ignorant one!
GENETIC BEAST lol, everyone that uses PED’s is disqualified? 😂 dumbass 🤣 science probably isn’t your thing, don’t worry about it 😉
Agreed
Austin Hilton 💯💯💯
Mike needs way more recognition and his channel,
for all this valuable knowledge he shares absolutely free...
they are blowing up quick. 100k subs very soon mate they wil be fine ;)
May he should yell like a lunatic and insult his viewers! Accusing them to be lazy n stupid helps too! ;-)
@@mateschitz don't forget the 'shirtless body show' part!😐
TIMESTAMPS =
0:00 Intro
0:21 Contents
0:57 What is prioritization?
2:09 Why prioritize?
-- 9:43 Examples of why you would prioritize.
12:32 How do you prioritize?
21:11 How many muscles at a time should/can you prioritize?
26:35 How long should you prioritize for?
29:46 Take-Home Points
Doc: posts 30 min video
Me: grabs protein shake and a comfy seat
"Big arms are stupid!? Oh yeah? (Flexes arms in face) deal with that!" Pretty much my goals 😂
Same
A video explaining the best execution of a mini cut would be amazing! (especially for those who have just gain a lil weight from lockdown)
should probably just but the manual
He has a great article about it if you haven't seen it already
Read their diet 2.0 book, its good and covers the mini cut
Check out the video on phasic dieting, and the one on optimal fat loss pace.
TLDR; Prioritize hypertrophy training so your body decides to keep your muscles. In general don't exceed 1% of body weight lost per week. Run the cut for 6-12 weeks, follow it with 6-12 weeks of maintenance.
He's got a video out discussing this very same topic you're looking for.
This topic is so nuanced yet Mike has delivered this in such an understandable manner with real world and realistic examples. Props to him for really delving deep into this.
Wow. Give me 20 mins with this man, the questions I have for him. A fountain of knowledge with the wish to share and help. Priceless.
"Can't prioritize everything"
Can you tell that to middle managers everywhere?
I am a beginner and I too agree that Dr Mike and his content is priceless.
Ok no more leg day for me :)
That's what I took out of it :) haha
i hope youre joking haha. I think your posterior chain is probably the most important muscle group to lift for in terms of quality of life changes. Skipping your lower body would be terrible when you start lifting any real weight
It’s BS. This only works if you’re on gear. The testosterone gains from having more muscle mass for a natty is not taken into consideration in this video. Yeah if you’re juicing you have an exogenous source of test, but you think your test levels will be optimal only doing biceps curls? Lol.
Renaissance Prioritization
Hate to keep saying this but the fact that this is free and so easy to understand it's mindblowing. I love RP
Crazy value Mike. I love prioritizing for clients that have extremely specific goals or lagging muscles.
We love you Dr. Mike! Thanks for making these videos!
Definitely one of my top resources for GAINZ - I just ordered two of the - will train for carbs t-shirts! I support your channel and thanks so much!!
Dude, I really enjoy your NO BS intelligent motivating mannerism. Thank you greatly
I've wondered about this topic for so long, very grateful this video was made, incredibly helpful
It always amazes me the free info RP gives, the best information thank you!
He does it for money😂 If they take paid for info, it's also for money. Turns out building a youtube makes more money than just selling information. So he does all for money cmon
I get vshred ads on every one of your videos..
I click on them anyway for the advertising gains.
i click skip so i can activate my forearm muscles (insane gains)
You, Sir, are awesome!!! Your content has brought stability, consistency, and sense in my workouts~ Thank you!!!
Excellent source of knowledge. I have learned so much. Thanks Dr. Mike and RP.
Every video is straight gold!
'that's a lot of information, I zoned out half the time' love it! Very true though so much knowledge, thank you for sharing!!
Absolutely love these talks
Mike! I spent 3 hours yesterday searching for a video like this. I’ve just started using RIR. Thanks!
So grateful for all of this knowledge. Thank you
Great info as always Dr.Mike, keep it coming I need all this scientific training knowledge I can get!
Thank you for delivering high quality content!
Best videos on youtube. Please keep them coming.
This information is gold 🙌🏻👏🏼
Best youtube fitness channel, hands down. No bullshit, scientific explanations, easy to understand and interesting topics.
This was amazing! I would highly recommend a exercise priority per session as a next . Thanks!
This channel is just quality
We are blessed to have Mike on CZcams
Dr Mike just friggin awesome video and content such perfectly explained invaluable information much love respect and appreciation!!!!!👌😎💯
Honestly very solid information right here!
Thank you so much man this information is gold
Great video, glad I found your channel, from Steve in UK.
Serials from Coach Greg brought me here. Great channel!
Thanks!
3:26 >
Im skipping legs currently and doing calisthenics at home. I can hit my upper day every 2 day being fully recovered.
Love you dr mike
Really interesting and explained well... thanks for this...!
Loving the MP template 👍🏼👍🏼
Thanks brother
great content, thank you.
Very good and useful information! Keep it up!
Dr. Mike is a master of the casual, non-aggressive, and non-offensive F-bomb drop. Just a nice little intensifier here and there as needed.
Thanks dude, appreciate it 👏👏
Great video!
Could you do a video on microcycle design in the future? Especially in higher frequenzy programs it becomes a challenge to coordinate all the different muscle groups, so that there is minimal overlap
Thanks, this was very useful, I couldn’t find this anywhere else on the internet :D
I💖this channel!
I wish I found this channel before I developed bicep tendinitis
I love this shit man, Im hooked
What I'm doing right now, focusing on biceps, forearms and triceps
Hey mike, thanks for the stunningly awesome MP templates. They are a huge time saver, absolutely worth the money to me.
I'd love to hear your take on the following topics: macrocycle design (1y +), nutrition timing, news in hypertrophy science, exercise order etc.
He discusses a lot of those topics on multiple podcasts. However I don’t know if he’s ever discussed about macrocycles lasting more than a year. It’s doable but you may have to do a lot of auto regulation on volume because differences in performance and volume landmarks may be drastic. The further away you predict your mesocycles, the less predictive it’ll be from being optimal.
Awesome video!
Another great resource for gains. I like when you give examples because a lot of the vocabulary is above me. I prioritized biceps to the beginning of my back day and made big improvements. It was nice to hear how I should put others on the back burner. Makes sense, thx for really putting science to training💪🏾
Why would u fatigue your biceps before u hit your back tho, you will end up arm tired and hitting your back less effectively
@@lookmomitsthatboy1869 I liked your comment. I agree. But Idk maybe some back exercises could minimize biceps. Straight arm pull down dont use biceps. Lat pull down done right maybe you can minimize. I agree with you and would not do that OP said... But maybe it's OK with certain exercises? (not chinups or heavy rows) I'm a relative beginner btw. Just my thoughts.
Not Sure who's on first what you can do, is when your arms are tired, say in a lay pull down or a row, use only your back in the movement I do this for every set when my arms fatigue, ur latts will always have more gas then your arms, the range of motion will look stupid to everyone else, but u will get a much better back workout with this method. Most people end thier back sets due to arm fatigue and never take thier backs anywhere near what they are capable of doing
@@lookmomitsthatboy1869 are you saying shorter range of motion?
Not Sure who's on first yeah only back moving it’s a tiny range of motion
Freakin LOVE these man!! Topic proposal:
Utilizing advanced training tehcniques for the last, hardest microcycle after deloading in addition to RIR 0-1 straight sets. Do you think it might be valuable tool (if so, how to implement for the exercises) or not needed due to accumulated fatigue?
RP are far and away the best physique advice resource in the world. No one else even comes close. Just a shame that for every one person who stumbles across this stuff, T nation gains probably something like 1000 new readers.
I love you mike
I've been prioritizing my forearms because:
-They aren't well developed and look weak.
-I want to look jacked in a shirt.
-My grip strength has been the limiting factor in some lifts (deadlift, pull-ups).
I've been hitting the forearms a lot, but always at the end of the workout because the forearms are needed for almost all lifts. Apart from pull-ups, deadlifts, and bicep curls, I did EZ bar forearm curls and deadhangs, and then at home I did lots of training with grippers and a few things that were in a grip strength training kit.
I've been seeing results so fast! Forearms aren't a limiting factor in lifts anymore and they're bigger and harder already (after a few weeks).
Dr. Mike looks like he has 10 different private browsing tabs open from this angle
So fucking good as usual. This was the video I was waiting for. Keep killin' the game, Mike 🤙🏻
Everybody should go and buy "How much should I train"?" it's amazingly informative, totally changed my training and it's cheap too.
there are bums that say "DM me for personal training" while knowing jacksquat shit about actual bodybuilding training, and there is this legend. props to the likes of you and jeff nippard
I had no idea I needed all of this. Now I feel like I couldn’t live without it. What else are you hiding!? Lol
yes!
Don't forget Junior in priotizing your muscles aswell😂😂😂
Super informative, with the most entertaining analogies as always!
On the long format videos time stamps additions would be great
This is the standard.
I’m about to prioritize lateral delts and arms for like 6 months
Dr. Mike. Why do you have to blink so aggressively 😂! Great information!
Brow gains
Minicuts, or diet related topics!
Im currently run:
push/pull
legs
rest
push
pull
rest
rest
Legs is really taxing and i want to prioritze upper body
You being honest with your split will be much more beneficial for you. You'll probably end up doing that much harder on that ONE leg day per week versus two. Good luck man
Oh yeah?!?!?! Deal with this!!! - Absolutely killed me hahaha.
Could you cover "Nuclei Overload"?
I think it's one type of prioritising one muscle group.
At 5:35 he somehow has when he said that you can't train a muscle above its local MRV for any longer than a week, which would make nuclei overload (clearly above MRV for an elongated period of time, which is a month) pointless and maybe even bad for hypertrophy in the long run. Its basically just overreaching taken to absurd, which by definition is overtraining and therefore bad. On the other hand it would make your arms seem to be bigger, but just because they can't properly recover and the muscle will be inflamed. These would not be real gainz and they would disappear when the muscle heals.
Started working out because I hated how small my arms and frame were, and that prioritization got me working so consistently now im up to 4 or 5 days a week working on everything. Priority gave me the fuckin juice I needed to get consistent in my routine
Getting tough in there man doing thousand yard stares between sets
That alien analogy was hella funny.
Thank you Mike! For whole-body hypertrophy, is it more effective to train everything equally all the time, or rotate through the muscle groups prioritising a few in turn?
did u even watched the video
@@svenrachinger9231 Thanks for your interesting question Sven. In fact I did watch the video. In this video, Mike is discussing how to target hypertrophy in specific muscle groups, and how to approach a situation where the training load of equally working on all muscle groups is too big in terms of fatigue management. In both those scenarios, prioritisation is necessary. I want to know if prioritisation is still potentially beneficial even when it's not necessary. That seems like an interesting aspect of this training technique that I'd like to understand more.
Hey Dr. Mykezzzrattel!
Just wanted to let you know that youre my fucking hypertrophie jesus!
Thanks for all the fruits of your hard work that you just give out for free!
When you put your non-prioritized muscles at maintenance (MV) or even at MEV, do you recommend to continue adding small amounts of weight for progressive overload week after week while keeping the volume at the recommended maintenance sets or MEV sets?
Yes, he answers to your question at the end of the video 😊
Can you make a video on best ways to reach really high repetitions goals?
Analyst: is project A or project B the priority?
Management: Yes.
Renaissance prioritization
Hey Dr Mike, wud appreciate a vid on low back pain and rehab etc if you have any experience
Michael Mc Laughlin most likely won’t do it because it’s not his scope of field.
Doc please cover de-loads for early intermediates. Is every 4th week too frequent?
tbh deload when you need it... I'm deloading every third month give or take.. Some typical signs: no sex drive, CN fatigue(feeling run down), bad sleep, no energy, not feeling the gym, joint pain, no pumps etc.
It's highly individual. Not only between individuals but also between yourself in different phases of your athletic progress and your life. Generally you should probably need a deload every third to seventh week. If you can't go 2 weeks without a deload, you are probably doing to much. If you don't need a deload after 6 weeks of hard training, it probably should have been harder. In that range just find out what works best for you at the moment.
Is there a method to figure out MEV and MRV that I should know about? Or is it just guesswork after you've been training for a while.
He has a spreadsheet that tells how much does each body part need. This one's from reddit, but it's just guideline, because everyone is different
www.reddit.com/r/weightroom/comments/6674a4/dr_mike_israetels_training_tips_for_hypertrophy/
As david was saying he has a general guideline for body parts but it’s up to you to figure out for yourself since it’s highly individualized.
@@davidmiklo2684 thank you guys
Am I the only one that wants bigger shoulders in comparisson to other muscle groups? ofc symmetry is important but they just look so badass, by the way thanks mike for these lectures!
nah, me too. i want my v taper and shoulder to waist ratio out of this world lol
Let’s say you start your prioritized muscle group at 12 sets per week (MEV) for first meso. When you come back for second meso do you start back at 12 or 1-2 sets higher (13-14 sets)? Same question for after you’ve gone through 3 meso, did lower volume recovery phase and come back to a new block (if it happens to be same muscle) Thanks mike !
Hey Joe, there is no correct answer really but I would say to start back at the same sets/reps as in the first cycle but with a higher weight, as you should be stronger cycle to cycle and therefore able to manage more weight at the same RPE. If you rely on increases in volume then you aren't guaranteeing that you'll always have space to increase and progress.
Hope that helps!
Thank you guys !
@@joetalarico3894 no problem man, I cover similar topics on my own channel so I'd suggest checking that out if you're interested :)
Is there any change in sets, relative intensity for the muscles you do not prioritize? For changes in sets thats probably a no, but does the RPE change over the weeks?
25:03 so true omg
How should you eat when you prioritize a muscle? Eat many calories the day before, on that day or after the day?
How to:
12:39
16:10 would you consider deadlift a leg or a back movement? i want to implement them into my training routine and im not sure where to put it.
It’s a leg movement that has back muscles as a secondary stabilizer. The primary movers that are lifting the weight are in your legs. Your back is just contracting isometrically to maintain rigidity.
Exceptional content !
I love you
If I want to push all my body. Is it better to train generally or do a meso prioritizing arms and shoulders then another chest and back and another legs?
Genius