Mesocycle Progressions for Hypertrophy | Dr. Mike Israetel 

This is what RU-vid fitness SHOULD be. Straight up education.

I can't believe Mike regularly drops free phd level knowledge/content while there are "fitness influencers" out there selling expensive cookie cutter programs while also not even knowing what the word "periodization" means.

Thanks mike Ive been doing the volume landmarks to apply to my wife. First two weeks start off with 4 inches in reserve before slowly increasing to 0 inches in reserve, also helped with my stamina

Such a detailed explanation for free? im calling the cops

Literally the only man I can still respect after wearing crocs in the gym...

This man is a master at his craft. Amazing explanation

Already Bought Scientific Principles of Strength Training from Juggernaut years ago and it's my training Bible. Can't wait for the Hypertrophy book.

Shout out to Dr. Israetel training in the black crocs. I do this at work all the time and catch heat. The real guys get it. Go blue

You’re the only person I’ve seen that explains it all in so much detail but keeps it short at the same time. Keep them up please you’re my favourite to watch

You're really removing confusion out of training. It's not : "do this because it works" It's a method that you can adapt. And it just makes complete sense once it's explained like that. Amazing content.

This needs to be the only fitness video anyone should watch to actually learn how to progress.

Mikes form on side raises is impeccable. Very impressive especially considering the heavy weight.

golden info ! nobody talks about this stuff. It's always "just do my premade programs that I never used myself"

In all the Q&A's I've seen Mike do, I've never heard a question like this asked, but it's a huge elephant in the room for me that I don't see any attention paid to. Maybe it's a stupid question and there's a simple answer that someone here can answer in one sentence. I'm hoping that's the case, here we go. So I'm a beginner lifter and am transitioning from just walking into the gym and going "harder than last time" to at least familiarizing myself with the mesocycle strategy. I am confident I understand a good amount of the basics: 10-30 exercises per body part per week, 3-4 RIR first week, 2-3 second, 1-2 third, 0-1 fourth, deload. My problem is that let's say I want to do 4 sets of 10 per exercise and I pick a given weight. Doing straight sets like that gives me an RIR of like 15 the first set, 10 the second set, THEN I get that 3-4 RIR for the third set, then the fourth turns out to be either 0 or all the way to failure. The point is, if I do all the same weight at the same reps, each set gets a wildly varying range of RIR from one another. A possible fix might be to compensate with weight and reps to get consistent RIR. How on earth am I supposed to be able to accurately anticipate how many reps of what load is going to give me RIR? Plus, that is going to be really weird to track if I look at my log and see: Ok I did 15 reps with 50kg, then 14 reps with 50, then 12 with 45, then 12 with 40, all at 3-4 RIR. Like what do I shoot for that day? That's problem number one, which leads me to the second problem. Not only does your strength go down and fatigue go up between sets, making straight sets feel either too easy or too hard, but each successive exercise you runs you out of gas, especially when you are targeting the same muscle groups (in my case Push Pull Legs). If you start with exercise A, then go to B, your performance on A is going to be fantastic, but is going to take away from exercise B's performance, and this effect compounds into each successive exercise. Great, I got 4 sets of 10 at 50kg with exercise A last time, but this time it's my 3rd workout of the day, so I only managed 2 sets of 10 at 50kg, then had to drop to 40 to get 8, then to 30, etc. It just goes all over the place. I know you should start your exercise with heavy compound lifts, but this effect still happens regardless. Yesterday I tried the numbers approach and recorded everything I did on my Pull day. I can't call it a bad workout, only because it spawned this question, which I'll hopefully learn something from, but other than that, in my effort to keep all sets nice and even at sets of 12 with the same weight, and to save gas for later sets, I ended up having a lackluster, let's be honest, complete pussy ass workout, except for the end during barbell curls, which I actually went to failure ONLY on the last set. P.S. I am resting 2 minutes between every set. Perhaps I could rest longer as I get more tired, but I don't think this alone could solve the issue, as my resting periods would get exponentially longer with each set and exercise. Again, the the beginning of the workout, I'm Superman, and at the end, I'm a limp noodle. How are we supposed to consistently hit the same RIR each set using the same weight and reps within and between exercises? Thanks a lot in advance, fellas.

Can´t thank you guys enough. This is GOLD!

Probably the only full depth leg press I've seen on RU-vid.

This is most likely the best informational video on youtube regarding volym and fatigu. Much appriciated

This is Gold!, I probably watched a 100 videos on this one is the best

This should become the gold standard of RU-vid education for hypertrophy progressions. Great stuff, Dr. Mike!

I'm taking detailed notes because this is GOLD.

Why are there not more views on these videos? Seriously; great job Mike!

This is amazing, ive been training for almost 10 years, and have never found such good content summarized in a single video, in my experience ive only learned half of what's in this video through trial and error, i gave up searching for info and watching videos that have the same content each time, and decided to try stuff up myself, ive come a long way as a natty, i only clicked on this video because i remember watching renaissance training videos with some crazy amount of weight in the past, and i found myself with plenty of useful info to start applying to my training for the first time in years, and this is only 7 months old, can't believe it has only 60k views. Thank you so much for this

These videos are awesome! Thanks for making them. Discovered your hypertrophy guides about a month back and got myself off a 20 year old bro split and just getting myself off a 20 year old bro split has been amazing. Growing my biceps again and my elbow tendons haven't felt this good for a long time. Wouldn't have guessed the solution for tendinitis was more frequent bicep and tricep training.

We need one of these on deloads.

This is why I got RPs template and diet app. Worth every penny

This is so incredibly helpful! Thank you. I’ve needed this answer for a year!

Take away: keep within your rep range during your progressive overload and add sets if you have no soreness.

Thanks for squatting with your arms straight. It's much more comfortable for me to do than the traditional arm position.

You guys offering all of this knowledge for free has got me VERY intrigued on what I can learn if I pay for a coach...

this is the best video on this topic no doubt

I would just like to say that I appreciate your videos I'm a personal trainer and I get a lot of very useful content from you thank you for all your hard work and sharing with us

I love this guy. Makes everything harder then it should be. I didn’t understand a word he said. lol

Can’t wait for the hypertrophy book!!

RIR is like giving directions based on what comes after the turns.

Thank you. These videos are a great compliment to the Strength Training Principles. I'm not getting sore with the upper body and have been adding a set a week. I'll try going up two sets

Thank you for putting the science and practicality back into fitness education Mike and JTS team!

I like this guy. He should make an app.

i love how Mike can explain so simple things

Looking forward to that book!

Thanks Dr. Mike. Incredible amount of information and knowledge. Determining autoregulation is worth its weight in gold. Blessings!!

Dr Mike excellent content once again simple straight to the point clearly explained this video and the last video were so spot on thank you for sharing your expert knowledge and putting it in such a practical easy to follow format all your videos have helped so much your hypertrophy guide especially such a great tool love your videos much love and respect!!!👏👌👍✊😎

I am loving this series!!!

If A and B then C, but if C and not D, then back to A plus B and C, but only if D. However, in the case of C and D, then E plus A, except in cases where B and E are indistinguishable, in that case back to A.

Dr. Mike Israetel. God.

I have major difficulty getting anything to be sore other than legs. Even if I train virtually to failure every set, nothing. I'm still getting stronger and still gaining mass. I've experimented with different rep ranges up to 20. I don't really want to go above 20, because I'm very fast twitch dominant and, if I go above 20, fatigue rather than muscles tend to be my limiting factor. The only way I tend to get any soreness is if I reduce training frequency to once per week, which would obviously be counter productive. I should add that I'm 50 years old, which I would have thought would make my recovery much slower than when I was younger and, thus, increase soreness, but I used to get sore all the time when I was younger. I also generally only manage to get 5-6 hours sleep per night, sometimes less, which again should hamper recovery. I don't know whether this would have any bearing, but I was out of the gym for 18 months and have only been training again for 3 months, so the weights I'm lifting are well below what I have lifted in the past, currently bench 100kg (220lb) x5, squat 140kg (308lb) x5, deadlift 185kg (407lb) x 5 and adding 2.5kg - 5 kg per week. Is it likely to be the light weight that is the issue?

Mikes strict ass form though hahahaha love this guy. Freaking Machine

This is gold, Jerry! Gold!

Best Content on the net

This is absolutely fantastic! Learnt a lot. Thanks!

Best RU-vid channel Great information , thanks so much

Great series.

Possibly one of the most useful fitness channels here. Now days no excuse for poor technique.

9:31 but should i start at my MEV and 3 RIR again after i did so or Just continue?

Mike, why wouldn't you prefer to use fatigue and performance, as opposed to your suggested soreness and performance? Seems like soreness is such an arbitrary metric, as opposed to fatigue which can be quantified against the very same trusted metric, performance?

Is it a mistake to go 0-1 RIR each set of each workout for a 6-8 week mesocycle?

can you do pilars for inclined press? i've watched your pilars of bench press and i learned a lot and now my shoulder doesn't hurt anymore when im performing bench press. thanks

thats what i was waiting for

Amazingly Helpful

Subscribed. Explained so well.

Do a video on how to proper deload!

When you say 'Week one, lifts should go to 3-4 RIR', does that mean to stop at 3 RIR, no matter how many reps I actually perform?

Love the videos Dr. Mike!Learning so much from you!

Great content. Quick question. Are we adding sets while adding reps and or weight?

Yes the crocs stay on during lateral raises 🙌

Thank you very much doc 🙏🏼

I'm so confused. So each week we should be training with reps in reserve, progressively getting heavier with less reps in reserve till we reach the end of the meso cycle? So the final week or two would be the only weeks that we would train to failure and beyond? That doesn't seem like enough stimulus at all... unless I'm not understanding this correctly. I could see how this would apply to powerlifting, but not bodybuilding.

fantastic video

This thumb-headed guy is cool, he should make his own RU-vid channel.

This channel don't have podcast about this on spotify or something?

where im confused, if i do 3 sets of 10 on say bench, my reps in reserve for each set is going to be different. my typical 3 sets of dumbbell bench are say 15/12/6-8. when you say reps in reserve, are you only talking about the last set?

I'm confused about adding sets. Why would you add sets when you can add weight or reps instead?

My question is let's say I do back/bis Monday, Tuesday morning can I do chest and tris? Even tho I'm a little sore from back and bis? Or should I stick to every other day

Im noob so i started ABC training, very light, adding weight each time i trained that group for like 2 weeks to not get to sore, then i got to a range where the instructor told it was to much to do 3 x 12, then i start increase weight every week has long has i can do atleast 10 reps at the third set. Then the plandemic hit and im back to square 0

i didnt understand what to do on the next mesocycle after deload week. Use the same sets again as in the 1st week of 1st meso?

Dude, he was doing lateral raises with 55lbs(25kgs). WHat?! 3:12

How do you know how long of a mesocycle you should use? Is 4 weeks using this method of RIR too short for some people before a deload? Specifically referring to the idea of staying at RIR 3 for a few more weeks doesn't that mean you're not progressing?

Great info i feel enlightened

Thanks for the videos

Im about 8 months into training, wil "volume progression" during mesocycles be beneficial for me as a begginer/low intermidiate or should i just add weight and reps + deload every once in a while? I would be thankful for an anwser from someone more educated.

Mans is wearing crocs at the gym and still looking like an absolute unit

So overload with intensity and auto regulate with volume?

Would you decrease weight set by set if you’re aiming to shoot for RIR in a given exercise? Eg on bench press doing 3x10 for RIR 2. Would you decrease weight across the sets? Typically when the i leave the weight the same on all sets, the first set of 10 for me is easier than the last

So I have one question When I train I never take it to failure or close to failure on my first set I like to keep it at an RPE of 8 Then by the last set im usually at an RPE of 9-10 How do i implement this into my training exactly If I do 1 set of 10 the first set rpe 10 Then next set im gonna do 8 reps rpe 10 Then 7 then 6 This would be week 4-8 If im getting this right, if i follow ur method of training then i never really care about reps but about how close i get to failure

If you do a deload on a muscle group and have recovered, should you continue from the deload week volume? or the volume before you hit under-recovery?

Bro is wearing crocs for the workouts! Legend

i do upper lower splits. Should i do hypertrophy/volume work every time i train or should i focus on volume the first half of the week and focus on strength/intensity the other half?? Im looking to get jacked but have somewhat decent strength as well

Regarding adding sets depending on soreness recovery, would you advise to add sets if one wants to increase the weight? Say I did squat for 250 the week prior at 3x8 RPE 7.5, would it make sense to do 255 aiming for 3x8 @ RPE 7-8 plus adding 1 set on the current week?

Should i Add Sets to my main lift or to the secondary lift? Lets say i do bench and flys. In first week i hit 3x7 with 90kg @7RPE Than in week two i did 3x8 with 90kg @8RPE and my soreness heals on time. I fulfilled all requirements so do i add one set to the bench and do 4 sets next time or should i keep the bench at 3 sets but add one set to the flys?

Thanks a lot for this! ❤️ I got a problem with the soreness-factor. I don't get sore too often after training. Sure, if I'll do a new exercise which I haven't done for a while, I will get sore. But when I'm in a circle and do the same exersice for a few weeks, just adding a set or even a few reps from session to session won't often get me sore at all. Even though the excersise feels really hard and I push it to a RIR 1. How to I proceed with that?

should i switch up movements the same week? or should i do the same chest movements i did monday on thursday?

What about for intermediate/advanced lifters that don't get sore? What do we do then?

How do you address decreasing RIR in a workout with sets across. IE the first set felt like 5 RIR, the second set felt like 3 RIR and the 3rd set felt like 1 RIR. Assuming that rest was reasonable 3 minutes per set.

So, no going beyond failure? Drop sets and rest pause? Or it depends on sorenesss!!

In the last week of a mesocycle, if you choose to do 0 RIR (failure), do you perform every set to failure on every exercise? Also, say you started your first week doing 10 reps each set for an exercise leaving 3 RIR, by the last week should you still be able to complete 10 reps but with a RIR of 0?? Thank you for the informative content

Great video, tks.

I like them, much to digest.

This is gold

I'm confused. How does my body know what week it is. Week 1, week 4?

What if.. I juice up and do the bro split for 5 years straight with the same weights? But seriously, thank you for this

6:53 - Little confused, so in this scenario, are you keeping the same reps in reserve target for two weeks? so... Last Week - 4RIR This Week - 4RIR (But with weight and reps increased)