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 Ryan Agar 1:05 How best to organise BJJ and lifting concurrently? Aiden Brown 13:45 How best to switch from 6 days U/L to training each muscle 4x/wk? Metal Paul 18:32 Best way to recover from a nagging shoulder that gets aggravated from OHP? 22:55 What are the differences between the intermediate and advanced MPT? Is it worth upgrading if you’ve already individualised the intermediate MPT?: 24:26 How bad is it to cut an accumulation phase short due to life circumstances? 28:05 Clarification regarding how to periodize rep ranges across mesocycles in the updated hypertrophy guides Yordan Tsanev 32:30 Should you keep the weight the same across sets and let reps drop or drop weight and keep reps the same? 40:31 How does someone train to be jacked and have great cardio at the same time? Sean Murakawa-Rubin 50:20 Why are sets of 20-30 as hypertrophy inducing as sets of 5-10? 53:46 How similar does an exercise have to be session to session with regards to directed adaptation/specificity? James Mendenhall 57:20 How best to improve fitness? Using HR zones? Is there a sweet spot for hypertrophy and endurance? 1:00:20 Is cardio as easy to maintain as muscle/strength? Adam 1:03:00 How light is too light for weights (%1RM) used during a deload week? Magnus 1:07:30 Where do maintenance phases fit best within massing/minicut macrocycles? How long should they be? Connor Gann 1:08:50 Should you take a maintenance between mini-cut and massing? Stephanie Mills 1:13:25 How much stock should one put into FFMI calculators as an indicator of proximity to genetic ceiling? SLOWER WEAKER AND MORE STUPID 1:19:15 Is workout addiction real, and how does one deal with such? + tips on dealing with injury. 1NV4L1DN4ME 1:27:40 Using wrist straps for back training (to enhance MMC)? Chris Bickley 1:31:40 Slow eccentrics to enhance MMC and improve technique?
James Krieger doesn’t recommend diet breaks, Lyle recommends 2 weeks diet breaks. Why do RP recommend between 2/3 or 1x the length of the deficit that preceded it? What is yours and your clients experience with that? Please talk about your approach and how it came about. Thanks.
I have achieved my strength goals on the main compounds. how can I transfer that strength to a sport and how can I increase my cardio whilst maintaining that strength? Will getting proficient at cardio impede those gains? Thank you.
What are your thoughts on the efficiency of concentric only training? Is there ever a use for it? I read about it in Ross Edgley’s book, he used it as a technique to reduce soreness and allow more training volume leading up to his Everest rope climb as he was working to a close deadline. You guys are the best! Thanks, Kai
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?
Hi guys, Thanks for the great content. Mike’s very sensible advice really helped me get back to training after two surgeries to fix a herniated disk a few years ago. Ever since I’ve been using the RP male fysiek training templates with great success. Thanks a lot for that! The RP templates like most programs assume a weekly routine. What are your thoughts on structuring a two week training routine? The situation is that I have my kids one week but not the next. Due to time constraints and lack of baby sitter I am forced to train at home in the week I have the kids. At home I have a squat rack, bench and cable station so can train pretty well. However, the next week I am often away from home and would like to train at a gym (if only to get out of the house). Should I structure this as a weekly routing despite the different locations and equipment and, for example, squat at home and squat at the gym the next week too to ensure steady progress with that exercise? Or should I use the greater variation of the different equipment to, for example, squat at home on Monday but then do machine leg presses at the gym the following Monday to hit quads again but with a different exercise. I could do all barbell and cable exercises at home one week and dumbell and machine exercises at the gym the following week for the same muscle groups. Or is that too much variation? How would the volume progression then work? Should it be 3 sets of squats one week and 3 sets of leg press the next week to then increase the number of sets in the next cycle, or should it be 3 sets one week and then 4 sets the week after to progressively overload the quads even though it is a different exercise? Your thoughts are much appreciated. Remco
So maintenance volume and minimum effective volume are levels of stimulus that are expressed as volume in number of sets. MRV is a level of fatigue that is also expressed as volume in number of sets. That’s what confused me until recently
Hello doctors (or people of CZcams if they don’t answer this next week). My friend decided that he would “earn” his cigarettes this year. One smoke per workout. Usually he can’t wait and has it right after his workout. I told him that the body is more sensitive to nutrients after a workout. So it’s probably more sensitive to harmful things as well. What do you think? I hate to ask the question “how do we get away with the most BS?” when the optimal answer of quitting entirely is so obvious. TY
Hey legends, I really want to learn about the myonuclei domain theory and the fusion of satellite cells and how they relate to hypertrophy, I can remember Mike briefly discussing these topics but I can't find which webinar these topics were covered; anyone able to point me in the right direction or even another video that explains it well.
Those who don’t care about hypertrophy but want to be more functional in everyday life what do you suggest focusing on? Farmer walks? Weighted vest, cardio and mobility stuff? I am thinking my goal is not specific enough because my PT put me on a bro split with most of it consisting with isolations. Please Help I am paying $75 per session and would like to reach my goals.
Samuel Turner tbh... if you pack on more muscle it is really good for your everday life. You wont turn into a bosybuilder just by doing some hypertrophy training. Picking up stuff and carry stuff around is easier with more muscle. Getting older with more muscle is also good for your everday life as its reduced by age. Functional training is really arbitrary term, its like saying «i wanna get fit». Do some hypertrophy training and improve your cardio by running on days you do not lift. This should massivly increase how you function in day to day life. If you struggle with mobility, streth those areas. Also foam roll them before training if they are making you to stiff to hit certain depths and ranges of motion for that specific area.
part at 1:15:29 about when you haven't been lean for so long and you know you're hypothetically adding muscle, but you don't see any of it until you do a real cut really hitting me hard right now
@@imsorrythankyouplease7613 I mean other than the couple of questions they answer in the podcast, here in tje comment section. Some questions that require a less detailed analysis perhaps.
TIMESTAMPS
Ryan Agar
1:05 How best to organise BJJ and lifting concurrently?
Aiden Brown
13:45 How best to switch from 6 days U/L to training each muscle 4x/wk?
Metal Paul
18:32 Best way to recover from a nagging shoulder that gets aggravated from OHP?
22:55 What are the differences between the intermediate and advanced MPT? Is it worth upgrading if you’ve already individualised the intermediate MPT?:
24:26 How bad is it to cut an accumulation phase short due to life circumstances?
28:05 Clarification regarding how to periodize rep ranges across mesocycles in the updated hypertrophy guides
Yordan Tsanev
32:30 Should you keep the weight the same across sets and let reps drop or drop weight and keep reps the same?
40:31 How does someone train to be jacked and have great cardio at the same time?
Sean Murakawa-Rubin
50:20 Why are sets of 20-30 as hypertrophy inducing as sets of 5-10?
53:46 How similar does an exercise have to be session to session with regards to directed adaptation/specificity?
James Mendenhall
57:20 How best to improve fitness? Using HR zones? Is there a sweet spot for hypertrophy and endurance?
1:00:20 Is cardio as easy to maintain as muscle/strength?
Adam
1:03:00 How light is too light for weights (%1RM) used during a deload week?
Magnus
1:07:30 Where do maintenance phases fit best within massing/minicut macrocycles? How long should they be?
Connor Gann
1:08:50 Should you take a maintenance between mini-cut and massing?
Stephanie Mills
1:13:25 How much stock should one put into FFMI calculators as an indicator of proximity to genetic ceiling?
SLOWER WEAKER AND MORE STUPID
1:19:15 Is workout addiction real, and how does one deal with such? + tips on dealing with injury.
1NV4L1DN4ME
1:27:40 Using wrist straps for back training (to enhance MMC)?
Chris Bickley
1:31:40 Slow eccentrics to enhance MMC and improve technique?
You are the man!
If you do this with every podcast I will (almost) promise to do you anything you desire 😁
@@Weak1987 That's the plan man!! And thank you, but no need to do anything in return! :)
Been binge watching this whole playlist of webinars, so much helpful info throughout
Thank you for posting.
James Krieger doesn’t recommend diet breaks, Lyle recommends 2 weeks diet breaks. Why do RP recommend between 2/3 or 1x the length of the deficit that preceded it? What is yours and your clients experience with that? Please talk about your approach and how it came about. Thanks.
Because Lyle is an asshole
Do you know James rationale? Interesting! I didn’t know that
I have achieved my strength goals on the main compounds. how can I transfer that strength to a sport and how can I increase my cardio whilst maintaining that strength? Will getting proficient at cardio impede those gains? Thank you.
What are your thoughts on the efficiency of concentric only training? Is there ever a use for it?
I read about it in Ross Edgley’s book, he used it as a technique to reduce soreness and allow more training volume leading up to his Everest rope climb as he was working to a close deadline.
You guys are the best!
Thanks, Kai
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?
Hi guys,
Thanks for the great content. Mike’s very sensible advice really helped me get back to training after two surgeries to fix a herniated disk a few years ago. Ever since I’ve been using the RP male fysiek training templates with great success. Thanks a lot for that!
The RP templates like most programs assume a weekly routine. What are your thoughts on structuring a two week training routine?
The situation is that I have my kids one week but not the next. Due to time constraints and lack of baby sitter I am forced to train at home in the week I have the kids. At home I have a squat rack, bench and cable station so can train pretty well. However, the next week I am often away from home and would like to train at a gym (if only to get out of the house). Should I structure this as a weekly routing despite the different locations and equipment and, for example, squat at home and squat at the gym the next week too to ensure steady progress with that exercise? Or should I use the greater variation of the different equipment to, for example, squat at home on Monday but then do machine leg presses at the gym the following Monday to hit quads again but with a different exercise. I could do all barbell and cable exercises at home one week and dumbell and machine exercises at the gym the following week for the same muscle groups. Or is that too much variation?
How would the volume progression then work? Should it be 3 sets of squats one week and 3 sets of leg press the next week to then increase the number of sets in the next cycle, or should it be 3 sets one week and then 4 sets the week after to progressively overload the quads even though it is a different exercise?
Your thoughts are much appreciated.
Remco
Thanks guys - The guy with four names lmao
So maintenance volume and minimum effective volume are levels of stimulus that are expressed as volume in number of sets. MRV is a level of fatigue that is also expressed as volume in number of sets. That’s what confused me until recently
Hello doctors (or people of CZcams if they don’t answer this next week).
My friend decided that he would “earn” his cigarettes this year. One smoke per workout. Usually he can’t wait and has it right after his workout. I told him that the body is more sensitive to nutrients after a workout. So it’s probably more sensitive to harmful things as well. What do you think?
I hate to ask the question “how do we get away with the most BS?” when the optimal answer of quitting entirely is so obvious. TY
Would you consider adding these webinars to the RP podcast channels?
Hey legends, I really want to learn about the myonuclei domain theory and the fusion of satellite cells and how they relate to hypertrophy, I can remember Mike briefly discussing these topics but I can't find which webinar these topics were covered; anyone able to point me in the right direction or even another video that explains it well.
Those who don’t care about hypertrophy but want to be more functional in everyday life what do you suggest focusing on? Farmer walks? Weighted vest, cardio and mobility stuff? I am thinking my goal is not specific enough because my PT put me on a bro split with most of it consisting with isolations. Please Help I am paying $75 per session and would like to reach my goals.
Samuel Turner tbh... if you pack on more muscle it is really good for your everday life. You wont turn into a bosybuilder just by doing some hypertrophy training.
Picking up stuff and carry stuff around is easier with more muscle. Getting older with more muscle is also good for your everday life as its reduced by age.
Functional training is really arbitrary term, its like saying «i wanna get fit».
Do some hypertrophy training and improve your cardio by running on days you do not lift. This should massivly increase how you function in day to day life.
If you struggle with mobility, streth those areas. Also foam roll them before training if they are making you to stiff to hit certain depths and ranges of motion for that specific area.
Starting Strength
@@scottmoyer3854 why would you recommend that?
Dr Mike has a voice over career waiting for him
Did two sets of straight leg calves, first 20 than 15. Got so much lactic acid during those sets.
Ive been sore for allmost a week. Wtf.
part at 1:15:29 about when you haven't been lean for so long and you know you're hypothetically adding muscle, but you don't see any of it until you do a real cut really hitting me hard right now
Some basic show notes please? :-)
They are coming!
Mike is starting a war with Buff Dudes
I wish you answered a few questions in the comment section as well!
They start doing that at 1:17:30
@@imsorrythankyouplease7613 I mean other than the couple of questions they answer in the podcast, here in tje comment section. Some questions that require a less detailed analysis perhaps.
Anassomou Then pay for it
Say 'thank you' instead
@@scottmoyer3854 I have expressed my gratitude for the knowledge they put forth many a time.