How to add weight and reps to grow muscle
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- เผยแพร่เมื่อ 2 ต.ค. 2024
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I feel like every Mike's lectures is a blessing
The only lectures I enjoy lol
You have to focus to absorb it, but then the knowledge is so valuable.
Lectures would be plural so it’s “are a blessing”.
Yes, they truly are!
Some say he is a money saving angel
"There's this girl i like in the gym and i went to failure"
lol, relatable shit
I read this a little before and almost as he said it lol
@@mihailmilev9909 Bro same lol
@@_____J_____ lol
“This is a method I like to use, and I’m going to explain the SHHEEEIT out of it.” -Dr. Mike, 2020
“Well motherfucker 15 was failure! 16? You ain’t never get 16!”😂 This one is chock full of great quotes
To continually add weight to the bar you have to up your steroid cycle stacking Etc!
Dan Stafford Yeah, you look like the kind of guy who says dumb ass shit like that.
@@danstafford5977 the same concepts will take you as far as you can go natural. The steroid use is (supposed) to be once you hit that genetic ceiling. You may not be able to get as big as someone using steroids but you sure as hell can get as big and strong as naturally possible following the exact same concepts. I am not a steroid user BTW
You all probably dont give a shit but does anybody know of a way to log back into an Instagram account..?
I was dumb forgot my login password. I appreciate any tricks you can give me.
This guy is the ultimate combination of scary looking bouncer and cuddly teddy bear.
Like, do I wanna hug him, or run away?
@Adam Swink I wanted to like it, but I just can't ruin the harmony of the universe. 69 is life
My girlfriend asked me why is Dana White yelling at me
Even just a fraction of rep speed change effects this too. One week at 275 squat you get 12 reps. The second week you do 280 and get 15 reps. But the speed of those reps is just slightly faster and the 15 reps came easier. Rep speed staying constant seems to be important to this formula.
This video really clicks for me. I've been journaling and know each week that I'm either adding a rep or adding weight. It honestly excites me to get into the gym because I feel the challenge to that extra rep or the extra 5 pounds.
Thanks for this great formula!
This. And this is why in e.g. the Norwegian approach, they tend to count time spent on eccentric and concentric phases, to accomodate speed.
I have small plates. 0.5 kg or about 1.2 pounds. Generally I just use very tiny increases every week and not think about anything else. Same reps, same speed.
For sure!!! I notice I will speed up reps as I fatigue
And also ROM. You can be with the same weights for a while just trying to get the ROM and tempo correct and once that's settled, then I feel like the progressive overload can really begin.
having a metronome (or app) can help you keep a pace; it prevents you from unintentionally fast counting ... so one week you aren't 1 .... 2 .... 3 .... and week three you aren't 1..2..3..; the body and mind will try to trick your conscious into lethargy ;)
Are people really adapting with weight/reps up each week? I’m usually thrilled if I can go up once over the course of a month.
😂😂😂True, same
Omg lateral raises I never knew how to do them properly. I hurt my joint stepping up. Now I know how to step up and not be tearing out my rotor cuff. Thank you very much for all you do to help us become better at achieving our goals. Wow
Dr Mike is not only a heck of a teacher in both practical and science but a heck of bodybuilder/muscle builder in his own right. Terrific content and information.
Listening to the way you reason and use science is very refreshing
A foolproof method to get to 2 RIR every set: Perform the reps at normal speed and as you fatigue that speed starts to get harder to maintain. Do your best to maintain it and when you can't, you're at 2RIR. Test it, works like magic.
Might just try this 👍
@Martin I'm not joking and I didn't think he was as it pretty much makes sense to me but I could be wrong. From what it seems like he's advising is as soon as the tempo at which you're lifting slows down, that's where the "effective reps" are. Slower reps doesn't necessarily mean you're at 0rir as you could probably get 1 or 2 more
@@darrunn You go it. We've tested this over and over, and when we can't maintain speed most all of us can get 2 more slower reps if we dig in. Form should still be good.
Wait... why did this use my old account first and my used one second... anyway, XeroHax is my old account. Hence, my answering.
I feel guilty learning this for free on TH-cam. Appreciate your hard work, Mike!
I agree with the other guy without the yelling. Send him money and you won’t feel guilty. If you do it now, I’ll through in feeling good about yourself for free!
Buy his stuff!
Pass it on by teaching another person.
Buy the ebook. Is pretty cheap.
@0070 Gibran Maulana i bough hypertrophy & the strength ebooks.
The fact that this information is free blows my mind, amazing content!!!
I grew my side delts at home with ONE dumbbell during quarantine by listening to this man in the past months. Something that I couldn't do in the gym for many many months. And I'm still applying progression poorly so imagine when you do it effectively
Content-wise, this lecture coverd most of my questions about periodisation, which I have been thinking about for quite a while.
I had a lot of pieces of information in my head, but this lecture systemized it all in a structured form and in a practically appliable manner.
Very good knowledge to add to my personal programming.
I'll save you a half hour.
Week 1 - track your weight and reps
Following weeks - add weight and match last weeks reps OR same weight and beat last weeks reps. Deload when you can't make gains.
I'll save you time. Born, eat, drink, sleep, poop, die. Now we don't have to experience the life in between for context and deeper knowledge!
You're feeling fresh? Just off a deload? Great, put in a good effort short of failure. Next week, add sets or reps. Continue until performance stops improving. Now deload. Rinse and repeat.
Add sets, reps...or weight, too?
How long should the deload be?
hehe 1234 about a week with a reduction in volume, weight, reps...then start your next cycle.
I've been deloading for an entire year, and loading with Mcd + KFC everyday - 2 super (size) sets, 3 (takeaway) drop sets, with 60 reps each.
'Emotional preparedness alters RIR estimates greatly'
If high schools offered Weight Training as a course, this guy would be an amazing teacher. So many teens would be able to optimize their gym experience entering college.
Lol he actually has a lot of seminars worldwide
Mine does
My senior year we got a new football coach who was also a “strength and conditioning” coach and he made us workout on gameday. We had our worst season 6-6 with him as our coach and we were all worn out from the game day workout.
@@unpopularopinion149 CSC certification is disturbingly easy to get- a 17 year old obsessed with reading scientific papers could get it. A PhD is a bit more difficult lol
@@unpopularopinion149 what does your shitty coach have to do with Dr Mike being a great teacher? Your opinion is more random than unpopular boyo
Superb content and complete perspicuity. The best information on the internet in the evidence based sphere, thank you Dr Mike & RP.
“...and I’m gonna explain the SHIT out if it!!” Haha, fucking loves it
Finally I understand this ! Only people with a ton of knowledge can lay this out so well that even I got this 🙏🏻 thanks Doc 💪🏻
Pretty sure this answered the voluminous amount of questions I had regarding progressive overload. Now I just wish I would’ve taken notes.
Thanks for giving away such valuable knowledge for free Mike!
"Congratulations you're brian shaw! you're the strongest man in the world!" Lmao
Very interesting. But also pretty complex. Not sure if it is more effective then just do 3 sets of 12(or whatever rep range you want) reps with the same weight and always increasing when you can finish all sets with good form.
I always did it like this lets say you can bench100kg for 12,10,8 reps on week 1. On week 2 you shoot to increase at least 1 rep. When you hit 100kg 12,12,12 you increase weight.
It seems more fatiguing but also more reliable.
I will give it a shot tho. Dr Mike has always been a incredibly reliable source of good information.
I smashed the like button 101 times
next week you'll probably want to try and hit it 102 :)
@@paulrichardallen8953 With an odd number the final effect is to "Like" and an even number of times is to "Unlike."
@@kurtdriver Lol If he as already done it 101 times the previous week and ended on a like, then when he does it next week he is already starting from a liked comment. There for odd numbers will be un-liking and even numbers will be liking again. 102 is a like 👍
Overtraining
I say that even if you are not increasing the weight each week.... Mikes methods are not confusing at all.
All you gotta do is, start the first week with 12 total sets for that bodypart, and just make sure that you don't hit failure on ANY set that you ever do. So if there is a chance that the next one ain't happening, stop.
You increase the number of sets every week by two, until you get to 22 sets per week, and on that 22 set week, you do EVERY set amrap to failure.
Then you take a week off of training, the deload week, or you can train with half the reps you are capable of for 6 total sets for that week, meaning you terminate the sets the second you feel even a slight hint of burn or fatigue.
Guys, I started out with a 50 kilo sandbag neutral grip press for 6 rep max.... 14 months ago.
Now I press a 100 kilo sandbag for 10 reps any day, 12 reps is the PR...
Just follow this simple method, go hard each set but avoid failure like plague, go from 12 sets a week to 22 sets a week, on the last week do everything to failure, followed by a week or two of deload.
Repeat this cycle.
The reason this will work just fine is because Mike tells you to stay at certain reps on reserve for certain weeks because it may impede your recovery. However, if you are making sure to avoid failure until the very last week of your mesocycle, then every set is productive.
You may be getting weaker some weeks, but as long as you avoid failure and enforce perfect form each rep, it is irrelevant. Because the stimulus to fatigue ratio is still perfect.
This video changed my life
This has got me feeling really Jazzed Up.
I think I'm going to watch this one twice. Its that good.
Great video,very informative you deserve more likes
Train harder every time. Got it.
Thanx Dr . Mike for delivering this in a such a detailled manner💯💯💯
How hard?
Harder than last time!
Dr. Greg approves this message.
Hahaha
I mean at some point they have the same opinion XD
@@timsoldato7446 Yea, I think Coach Greg's approach is just more digestable, especially for casual trainees. Although us here that follows RP do want some more nuance which Dr. Mike provides excellently 😊.
@@sill3n yes!
Great lecture, now I just wish the gym was open. Cheers Mike.
Dr Mike is a goddamn National Treasure
Dr. Mike I just came across your content not too long ago and I gotta say you quickly became my favorite channel! Im currently getting my masters in Operations Research and I deal with a lot of data analysis. I can’t believe you used the word “stochastic” when explaining variation in a weight lifting video! You effectively combined two of my favorite subject (math and gym) into one channel. Thank you for not being another gymbro channel. I get tired of seeing 20 year old gym bros that are not transparent of their “supplements” spewing bullshit and getting famous for it.
So, if you accumulate fatigue, then shouldn't you start with 0 RIR, and progress to 3/4 RIR over the mesocycle rather than the other way around? If I understand you, you're saying that a lifter starts a mesocycle at 100% of their "max capability per workout," and over the weeks fatigue replaces that capability and fills up some of the area under the curve, so they're stronger but only operating at, say, 50% of their max capability per workout by the end. If gains are proportional to the work put in, then you'd want to push harder earlier. If I'm not explaining myself well enough, I'm a little rusty on my calculus but I can triangle-it-out for you.
(Draw a box. Inside it on the top, draw a fatigue triangle from the top left corner to halfway down the right side. For 3 RIR->0: Assuming 50% of max growth at 3 RIR, then you'd have a shape on the bottom that goes halfway up the left side cause you're taking it easy with 3-4 RIR, and halfway up the right side cause you're going 100% to your fatigue-adjusted capability. So you have a rectangle of expected growth that's Base x 0.5 x Height.
For the growth from a 0 RIR->3RIR mesocycle, the left side is the full height of the box cause you're going to 0 RIR, and the right side is 50% of the fatigue-adjusted capability of 50%, so 25% the height of the box. So here we've got a shape that's Base x 0.625 x Height. Your growth isn't as consistent over the course of the cycle with this method, but it's more growth. And maybe as a trainer, you want to front load the growth for newer clients, so they see gains faster and come back.)
One of the Best channel in TH-cam 💪
Here's my shimmy method.
First I just do, say W = 50kg for R = 10reps (V = 500kgºrep) then I adjust V as follows:
V = (4/5)W * ((5/4)R + ∂)
Ignore ∂ for a moment and let's think of it as just V = (4/5)W * (5/4)R, What that's doing is walking along the iso-volume curve decreasing weight and increasing reps proportionally.
So you get V = 500 kgºrep = 50kg * 10Reps = (4/5) 50kg * (5/4) 10Reps
why? because their relation is multiplicative and (4/5) * (5/4) = 1, any number multiplied by 1 does not change.
Now let's think about ∂:
∂ - represents an effort to do as many extra reps as you can. Thus increasing volume by a factor of (4/5)W * ∂
Now that's your W and R for next session, next bunch of sessions you don't try to increase volume but instead increase the weight, along the iso-volume curve until you're tapping out at around 8 reps.
So you shimmy-up along the Volume Surface using Iso-Volume curves. It's been working ok.Tuning the parameters is a task but hey, I like math.
"Unless you are getting stronger forever, which is an even better problem to have." 😆
I really appreciate this quality content. I also really enjoy these longer videos. Please keep them rolling!
31:00 If you don't have much time
So nothing new ... thanks for saving me the 30 minutes of bable
@@nomercy8989 I didn't realise a nuanced discussion behind the application of RIR to weekly progression schemes was bable. If you already understand how to apply RIR then, yes, it's nothing new. But for many of the 30k viewers who don't have RP+ or are new to the concept, the TLDR will not explain how to apply this method.
There are a lot of good small details and applicable information in between though. This whole video was actually very good, underrated. It also made me realize that I'm doing a few things wrong, and I have been for awhile now, live and learn
nomercy8989 you mean information that you don’t understand
nomercy8989 start hard... get harder
This pretty much what my program i just put out on my channel utilizes
"Jazzed up" vs "Not Jazzed up..." Dr. Mike you are the man. One of the best educators in the biz. Thanks for the content.
Watching these videos answers questions I didn’t know I had. That’s the beauty of these videos. Just hit play, and you’re going to be wiser, smarter and more capable in the gym.
Beautifully put. Really helpful information.
Mike how should you progress with weigh do to reps. if go with ((4 sets) (5-10 reps)) do you have to do (10/10/10/10reps) before you ad weigh? or is it enough to ad weigh when you hit 10 in the first set like (10/8/7/6reps)??? ill like to know more about that topic
Great stuff Mike. Thanks for providing this.
This is kick ass, ty for dropping the knowledge
From Argentina... you became my guide in the gym. very professional in everything you explain. Sad I can not go and train with you... there is no "USA loved visa"???? =/
Thanks, Dr Mike!
Grea to know. This is somehow what I'm doing. Straight sets and if I feel that on the last rep of the last set I still can do more.. I add a few reps. Then I increase the weight on the last set the next week. If I could still match or beat it, then I add weight to the set before that. I'm a beginner so I find it difficult to estimate RIR. Great to know what I'm doing is somewhat similar to this.
Thank you Doc🖖
can someone give me the answers for all the acronyms please?? Like MRV?? TLDR?? I just like to know the wording. Just got onto this guy and it seems like a more appropriate approach. I would also like to see an example of how to set up the logbook somewhere,.... Mike?? Ive only watched a few of these vids and its starting to all make sense now. It all sounded too over the top the other day but now Im begining to understand. Acronym description would be really helpfull for me. Im 50 going back after a 10yr layoff and was quite succesfull then so Im pretty stoked to have found this info and think that at my age this will be very beneficial. Thanks for a great explanation.
The better question is how can you find out home much RIR (reps in reserve) you have left?
Excellent dr .. really appreciate this
You're an awesome teacher. I greatly appreciate the slides. Thank you.
Funny enough , i forget to count (or at least lose the count in the middle of the set) .. then after the set (Hmmm was that 10 ? or 8 ? maybe 12 ?) ... Fk me man !
I LOVE Steve Shaw’s Rep Goal system. Check out the Massive Iron channel.
getting stronger forever 'an even better problem to have' LOL
TIMESTAMPS:
(0:00) Intro
(1:06) Contents
(1:41) RIR & Progression
(3:38) RIR Over the Mesocycle
(6:14) Difficulties in RIR Estimation
(10:48) The Rep-Match Load Progression Process (Adding Weight)
--- (18:51) The Process Simplified
(20:41) The Rep-Beating Rep Progression Process (Adding Reps)
--- (22:34) Example
(26:35) Real World Approach (How do you implement this?)
Gods work right here
This comment
@@theMxko AWH NO, just a the comment of someone with far too much time on their hands
Thanks very much! Your videos have helped me out a lot a dozend of times.
Great info!!
Dr Mike! you are a guy who will give me all the knowledge in the world but when I am under the bar squatting 300 pounds and descending slowly, you'll say something funny, and ill drop-down laughing with the 300-pound load on my head.
What do you think about AMRAP Sets as a tool for Linear Progress?
e.g. we do squats 3x 6 @75 but the third set is an AMRAP Set where you go all out. Let's assume we get 10 reps out of the AMRAP.
The next week we add 2,5kg (~5lbs) and do again 3x 6 with an AMRAP as third set. And based on the outcome of this AMRAP we make our decisions:
1) You match or exceed the reps (10 reps) from the AMRAP of previous week, then you know you can add weight for the next week.
or
2) You don't match the reps from the AMRAP of last week, then you keep the weight for next week and try it again untill you reach your aimed rep goal and then you progress again
So good. Assume that this applies to all lifts, main and accessory???
Yes! I would just adjust the reps to the weights: You can squat quite heave for not that many reps to hit 3-0 RIR BUT to hit that 3-0 RIR on side delt raises you need to do a lot more reps with less weight.
As someone who is relatively new to using RPE, this is what I've been doing to great success: start the first week with 4x10RPE9 for most compounds and keep the weight the same for every workout until you feel like you're doing 4x10RPE6-7, and THEN increase the weight by 5lbs. This shifted my focus from "INCREASE WEIGHT AND REPS AND AGHHHH" and then burning out to focusing on the muscle, controlling intensity, and asking "how many more reps could I truly have done?" It's still progressive overload except instead of increasing weight all the time, you're decreasing intensity. Once your body gets used to that stimulus, increase it slightly. Boom: gains.
I've also been "testing" whether or not I'm at a true RPE6 by doing a set of 15 after I've recorded one or two RPE6s for that lift. For example, if I bench 200x10x4RPE6-7 two workouts in a row, the next workout I'll do 200x10x3 with a final set of 200x15 (and invariably still have something left in the tank). This guarantees I'm not screwing up my RPE measurements. I'll probably get rid of that as I get better with RPE, but the gains have been considerable.
is your first or last set RPE 6-7?
@@dereknoble6796 last. I'm always judging the last two sets. The first two are usually pretty easy.
"Close enough for the nobody cares limit to be hit."
14:50
t=10:02 "if you don't have a baichline" is that Hebrew school kicking in?
Fantastic video, really good explanation. Thanks!
wait are you reps supposed to go down every set in the week? so i have 4 sets of squats, first set i did 10, 9,8,7 or 10 reps every set?
If you get 10, 10, 10, 10 with the same load then you're bullshiting yourself.
Imagine you squat a set of 10 at your 10RM - 10th rep your friend is dialling up an ambulance to pick you up and texting your mum to meet you in hospital.
But you survive somehow, by the grace of god you manage to rack the bar.
Can you honestly say you then do that weight and reps 4 more times in the same session?
I can probably do 4 sets at 2 RIR without having to drop the reps
@Chaitan Reddy congrats, you're a one of a kind human
@@oayysz8909 no
but what about the volume??
Do i repeat the same weight and rir until i get the same reps with the same weight in every set????
If you were my professor in college, I would have finished getting my degree
Wait im confused because if on my last week of my meso is 0 rir, then each set of the exercise is going to change wont it?
Like going 12 reps rir 0 will reduce my ability to perform at my best on my second set. How do we calculate that? Im confused with that...
Help is appreciated.
The "reduction in ability" happens at all rirs from 3 to 0.
Since it's the last week of you're meso and you're doing 0 rir it really isn't complicated at all. Simply go to failure on every set.
I just choose a weight that I have zero RIR at ~ 10-12 reps. Once I can do three sets of 12-15 then I had weight to bring it back to 10-12.
Also feels like Mentzer was correct that Intensity is the most important variable and the Sets and Rep Range is much less.
Something I don't understand. Do I try to hit the target RIR of the week in every single set of each exercise? Or can I start with 4 RIR in the first set and end with my target RIR of lets say 2 RIR in the last set?
First option is the correct one, hit the target RIR of the week in every single set of each exercise
e.g: RIR of the week is 2, so set 1=2 RIR, set 2=2 RIR, set 3=2 RIR, that's why the reps decrease after the first set.
But u dont have that much volume then...if u try to keep the rir the same in every set?
Okay for example: 3 sets of pullups with 30kg 3 rir
First set 10pullups 30kg 3rir
Second 7pullups 30kg 3 rir
Third 6pullups 30kg 3 rir
Is this right?
So should i go next week to 32kg 2 rir?
Or should i do the same again until i get 10 10 10 reps
@@leonhenning8370 late answer but here it goes
You either add weight and try to hit the rir goal for that week or add reps to the sets
So 10x30 kg @ 3 rir ---next week---> 10x31 kg @ 2 rir
Worst case it'll be 3 rir again. Then you increase weight again the next week or even next set.
You could also increase reps to hit rir goals without changing weights but you do not bring up ALL sets to the same amount so you go like this:
30 kg @ 3 rir
Set 1: 10 reps - -> 10 or more reps next week
Set 2: 8 reps - - > 8 or more reps next week
Set 3: 6 reps - - > 6 or more next week
If you try to do 10, 10 and 10 for the sets that would mean that your first or first and second sets are not 3 rir but 5 or even more shy from failure.
This would mean that these sets were not effective
If you hit the rir goal of 3 or less that means you probably cant match the reps of the first effective set of the workout so 10 - > 10 - > 10 means that some of these were not effective sets
Hope this helps
A bit overcomplicated. Surely just training in a reasonable volume and rep range, and then pushing for progress each workout either in reps or weight, and then backing off for a week or so when you just get too tired is easier to manage?
Sure, if you're looking for reasonable results.
I act like I go to 0 RIR sometimes but I know that I've only ever done it once. I was doing smith machine incline (first exercise of the day) and on my second set I was pushing and then just felt good suddenly and squeezed out two more reps but then literally could not even move that weight for a single rep after that. Couldn't do any other exercise after that I had to cut the session off early because I couldn't get a rep in of machine shoulder press for a weight I usually did for 12 reps after that.
This was just amazing
I mostly do compound movements, and I usually do a legs/push/pull/shoulder routine until my nervous system is taxed, then I end up doing a deload, your videos have given me so much to think about and how to plan
I've been doing training wrong. Wondering why I've been burning out so fast but this answers it.
maybe you could try a bit more complicated next time
Literally amazing
Dude... thank you.
Amazing teaching quality, feels like listening one of the best professors in the university
Thank you so much for this
Great! So what should I do after the deload week? Should I use the load of the last week at 3 RIR or there is something very complicated I must do?
After deload, you test to see if youve made progress.
Either:
Use the same load, and see if your new 3RIR is higher than before
Or slap on 5lbs and see if you can match your previous reps at 3RIR
In both cases, you'll "recalibrate" and know how you stand in terms of planning our the rest of the period in terms of weight/reps.
Everyone who sells programs must hate this guy.
Wow I really didn't like RIR progression micro to micro before, but now that I understand the weight choosing process, it's seems quite neat. Cool approach to autoregulation
Okay but how are you treating each week? Are you doing 3 sessions of the same exercise with the same weight, reps, and RiR? And just going up next week? Or is this a "one session of each exercise per week" type of deal?
Did I miss something? What are reps in reserve?
definitely notice that my rep gains at age 58 are NOT the same as when I was only 39-40 years old! Used to be able to go to 0-1 RIR (damn near failure!) on bench, say3 sets of benches with a given weight for 10, 8, and maybe 6 last set, and maybe pick up a rep or two on two of the 3 sets with a 3 day break. Now I am noticing that rep progression is more along the lines of being lucky to pick up 1 rep in the 3 sets! (However, I was forced to add an extra rest day, so 5 days off, and seemed stronger. Possible at just short of 59 yrs old I am taking longer to recover as quickly, where I thought *SURELY* 4 days off between upper body workouts would be enough to recover...
Great way to progression but honestly just take out the whole RIR it just complicates things. Just start out with a semi easy weight and slowly add weight until you can’t then deload and start the process again with a bit more weight then you first started with. Simple
Dr. Mike - Fantastic explanation, as always. I think I've watched this lecture about 4 times in the past couple years. I have a question that I haven't heard you directly provide guidance on (maybe I missed it). After you deload for a week and you're starting a new mesocycle, how can you most effectively gauge what your NEW baseline of sets/reps should be? For example, I typically do 6 week mesocycles and will start the FIRST week of a new mesocycle using the volume and load from my previous SECOND week mesocycle. This way I'm starting each mesocycle with a little more difficulty each time and by the end of each 6 weeks I will have pushed my progress further than my last meso. Is this an appropriate way to program mesocycle progression after a deload? Any recommendations to optimize? Thanks in advance, prof!
Arararara...
Okay one thing confuses me, maybe someone can help me out. After say one 5 week cycle your last week was 290lb for 10, 9, 7, 7 reps on squats 0RIR.
The start of the next mesocycle what would you start on? Surely you’d have to go either less weight or less reps than your final week or it wouldn’t be 3 RIR. Would you just make sure you start on more than the previous first week of the cycle? What if you fail to beat the previous first week with 3RIR? I’d like to know more about this if anyone could help me out! :) thanks in advance.
I would say a good guideline is start with your second week from last meso. That way you're progressing every meso, and if it's too hard you can notice it right away
I need help figuring something out, when i began my training journey in may, i did trap raises with 2,5kg,
-1. Set 30 reps@2RIR
-2. Set 30 reps@0RIR
-3. Set 80+ reps, i just stopped counting after 80 and went on for ~5 minutes rather felt like 10.
Soo, can aaanybody explain me "WTF" !?!??
Were the first 2 sets just a the warm-up, oorr????🤨
Meanwhile i had to go to 6,5kg to not ending at 40 for 6 sets. 😒
Great video. In it you talk about increasing weight and sometimes it is not possible like when you are using dumbbells. The way I get around that is by getting wrist weights (which I believe were made for runners). I got a pair of 1.25 & 2.5 wrist weights that I can easy put on and add that micro increase.