Simple Progress for Muscle Growth | Hypertrophy Made Simple #9

I made the most progress when I DIDN'T constantly try to beat last weeks performance. How an advanced lifter over 30 could even hope to progress on a w2w basis is beyond me.

Take away: progression from week to week essential.

your video of the kardashian workout had me roflmao

IVE KEPT JOURNALS FOR THE PAST 38 PLUS YEARS OF TRAINING , BEST THING TO DO ... PEN AND PAD , NEVER FAILS

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

If example on the last week of a meso i used 180 lbs rdl for 8 reps, then i deload, the first week back should i use 180 again? Or lower until i work my way back?

He kept talking about adding sets just like reps and weight. How many sets are you going to reasonably add and not spend hours in the gym?

If I hit each muscle group twice a week, will I still increase weight each week or twice a week?

I used to get demoralised when it felt like I wasn't progressing with my weights for 2 weeks. Then I realised I am actually doing my sets super slow with so much control and that was how I had progressed.

For anyone wondering, Strong is an incredible workout tracking app

I feel stuck, i do drop sets 35 pounds pull ups 7-8 then body weight 7 then band assisted 7 then do weighted dips 35 12-15 then body weight dips 15 and i do this 3-4 sets but i feel like I’m always maxing out and can’t get in another rep during these work outs been doing it for about 4 weeks. Any advice ?

Amazing vid

Good job Doc, lifetimer here and still reenforce and learning a bit.
Thanks

I expected some of load variation: High-Low-repeat, Low-Medium-High-repeat o something else in this video. I think this works only for beginners.

One thing I've learned over the past 2 months after 4 years of training... You can't progressively overload if you can't recover for your next session to even match your last sessions results.

Could you also count adding another set as progress or is it strictly the 3 ways you mentioned?

what do you do after a deload for a new meso add weight from week 1 and build back up???

If you do something like upper lower split and do the same workout for your upper and lower sessions, should you progress session to session? or repeat the same sets and reps in the second upper/lower session in the week? For example:
Monday: 3 sets bench at 80kg 3RIR
Tuesday: 3 sets squat 100kg 3RIR
Wednesday: rest
Thursday: 3 sets bench at 80kg for same reps as Monday
Friday: 3 sets squat at 100kg for same reps as Tuesday.
Sat/sun: rest
Then Monday: 3 sets 82kg at same reps as friday/Monday?

I love this dude ,he explains everything so easily

3RIR only for the big lifts i think i always go on failure on pull ups isloation work

Great video. This takes into account more specifically ur general condition. Do u have a time under tension video. Almost everybody at the gym is doing 10 reps in line 20 or less seconds .... Essentially almost flinging up the weight. And one big thing I def agree with is how u actually feel after your workout instead of just saying oh my pec feels totally destroyed let me hit it with 6 sets today .... I did that when I was a teenager and it took almost 2 weeks before I could do a pec fly again.....

So for every session I have to add 1) reps or load or both and 2) sets? So sets increase at every session alongside with reps or load or both?

In a previous video on how many sets to do, you said if you feel sore the next session you doing too much. Now in this video you saying if you're feeling sore still then stay where you're at and let body get used to it. So I'm confused.

Greg's sitting there like "HARDER THAN LAST TIME!!!"

I created an excel sheet that helps me save all the loads used after each session, if anybody wants me to share it let me know i’ll send it to u trough email :)

Combine all the things in every episode in this series and then i get confuse about set, rep, weight and so on. Can anyone exlain

Should I increase my numbers week after week or, if I can, session after session?

This is phenomenal content. I've been working out for years and I am learning a ton, I'm excited to kick it into the next part of intermediate/advanced stuff. However, I do have one question after watching the de-load video and I thought it would be more appropriate to come back to this video to ask the question.

I'm just going to use my squats for example. My last hard week was 275lbs x 5 reps with maybe 1-2 RIR for back squats. Then my de-load week consisted 1/2 amount of sets, 1/2 amount of reps, same weight of 275lbs and then the last part of the week, everything was cut in 1/2 including weight. Now that I am beginning a new mesocycle, I know I my base for the new mesocycle surely shouldn't be starting at 275lbs, right?. I guess I'm having a hard time gauging what to start at in the new mesocycle to make sure I am above 275lbs for 5 reps at the end of my next accumulation phase.. I know that the first week should be 3 RIR so I guess I might just have to bump down the weight a little bit to hit that 3RIR and hopefully be higher than 275lbs x reps at the end of my next accumulation phase. That would be awesome if someone could at least give their opinion of what they think I should do. Cheers, thanks for the awesome videos!

Algorithm comment

man I am confused, on renaissance website it says I should meet my MRV by the end of the mesocycle by increasing the number of sets every week, isn't doing just that progressive overload ? am I supposed increase intensity and reps as well while I am heading to MRV?

Loving your channel

Hey guys, if you want to write down your workout info and be able to track your sets/reps/weigts etc., there are great free apps designed just for that for both android and ios.

Very good explanations by going piece by piece starting from the begining , examples and key points that are making sense. You are actually doing a lot for many people and these benefits and knowledge will increase exponentially. Quality Content mister , appreciated. Hope you are very proud and happy with your content.

Is this aimed more towards natural lifters or geared?

So with RIR 3 only thing that confuses me is over 3 sets you get weaker so how can you know for sure RIR3 from 1st to last set?

What About step Loading?

The add sets are per muscle group or per exercise?

what if i move up relative intensity. the reps go down, but the relative intensity goes up.. are we still considering that progression?

"Until you're the largest person that ever lived"....😅🤣😅🤣

Video can be summed up in 4 words “harder than last time”

Harder than last time

When he says staring week 3 RIR, does it mean on all sets, or just for the first set per exercise?

So wait a sec, are you saying volume increases shouldn’t be programmed in as part of a meso?

What do you do if you were training, hit literal failure to where you cant do another rep. Rested a bit, went back at it with the same muscles and it doesn't feel like you lifted later that day or any of the days following?

when adding sets, saying i have 2 chest session starting with 6 sets and I wanted to add a set next week. Should it look like this? 1st session: 7 sets, 2nd session: 6 sets or; 1st session: 7sets, 2nd session: 7sets?

Great content! 👍

How do you feel about Calistenics vs using weights for growing strength?

How do I tell when I'm exactly 3 reps away from failure? For me personally each and every set feels amazing and I feel like I can keep going all the way until the very last 2 reps so how does that work for me

Do body weight exercises impact MRV? Want to understand if I need to account for daily pushups/pullups into my training plan. Daily I do ~50 push-ups and 30 pull-ups.

What if during training I don't feel any pump, any local muscle disruption and although I don't get sore after a workout my performance is declining? I cannot add more weight or reps. Instead, every workout my reps go down. I feel like overall fatigue is preventing me from working harder, not targeted muscles.