Podcasts about mesocycle

1:25 Mike is two weeks out from show 2:29 Post show training 5:45 Post diet rebound 14:12 Rebound hunger 17:21 Haunted house story 21:26 Sympathetic parasympathetic 25:49 How can we make the transition better 30:09 Levels to cheat foods 32:42 Protein bars explained 36:05 Fresh fruit hack 40:40 Reducing diet fatigue 46:28 Dieting gets easier with experience 51:01 Asian foods and desserts 57:27 Mesocycle length after a diet 1:01:20 Muscle rebound after a diet

0:33 Would you make love to your clone 2:01 Jetsons vision of the future 4:23 Last podcast recap 5:35 Only train what you want to get bigger 9:37 What should females train 17:32 Training frequencies 26:56 How to arrange your muscle groups in your training 34:50 Nick's genetics gifts 36:20 Is an arm day worth it 39:29 Children's sports getting intense 43:45 Why compound lifts are so great 46:46 Exercise choice within the week 49:46 Mesocycle length 54:19 When to deload

How do we approach setting goals for a mesocycle? Especially when focused on hypertrophy as the goal outcome and not a particular 1 rep max.  Coaching with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Online Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

You may think you understand the important of steps as far as energy out goes, but there is SO MUCH MORE to it than that!!! Today's Episode we are breaking down WHY we track steps, and what the research shows about different step averages in regards to your overall health and hitting your fitness goals.Topics: (00:24) - Mesocycle and Microcycle (01:57) - Versa Gripps (04:44) - Steps challenge and step knowledge (05:54) - Don't get weird about steps (07:35) - Step levels explained (10:31) - Why 8,000 steps? (13:15) - Benefits that are often overlooked (18:41) - What about 12,000? (22:21) - Does cardio count towards steps? (24:29) - Movement builds momentum (27:58) - Changing the story you tell about yourself (33:33) - Doing all or something (34:24) - It willl look different for everybody (37:46) - Suggestions from recent steps challenge (45:17) - Habit stacking (47:52) - Recapping the benefits of movement Sign up HERE for the LiftingLindsay Newsletter so you never miss out on fitness and health brain gains!Want optimized training programs? You have enough to think about, let me do all your training programming for you. Sign up HERE for optimized training, no matter the goal. Training programs include home alternatives. I have 3,4 & 5 day programs. You can also upload videos for form reviews done by me in the VIP Facebook group Facebook group includes monthly challenges to take your health to the next level and have a chance to win prizes too! Studies sited PMID: 29289613 Homeostatic and non-homeostatic appetite control along the spectrum of physical activity levels: An updated perspective Burton, H.M. and E.F. Coyle, Daily Step Count and Postprandial Fat Metabolism. Med Sci Sports Exerc, 2021. 53(2): p. 333-340. Sullivan Bisson, A.N., S.A. Robinson, and M.E. Lachman, Walk to a better night of sleep: testing the relationship between physical activity and sleep. Sleep Health, 2019. 5(5): Foright, R., et al., Effects of Exercise during Weight Loss Maintenance on Appetite Regulation in Women. Transl J Am Coll Sports Med, 2020. Foright, R.M., et al., Is regular exercise an effective strategy for weight loss maintenance?  Physiol Behav, 2018. Mayer, J., P. Roy, and K.P. Mitra, Relation between caloric intake, body weight, and physical work: studies in an industrial male population in West Bengal.  Am J Clin Nutr, 1956.

Mike Israetel joins me again on the Swole Radio Podcast to discuss training intensity for hypertrophy! We go over: 0:42 Definition of failure 3:24 What RIR zone is effective for muscle growth? 7:08 How stimulus increases closer to failure 11:32 How fatigue increases closer to failure 17:30 Theoretical ideal RIR range 22:40 Why so many pros train with high intensity 32:47 Optimal RIR for different muscles 38:51 Should you keep RIR even across sets? 45:34 Cycling proximity to failure in a mesocycle 55:35 How hard to push in the last week of a mesocycle ------------------------------- Take your knowledge to the next level with the MASS Research Review: http://bit.ly/drswoleMASS (This is an affiliate link - I'll receive a small commission when you use it) My e-books: https://askdrswole.com/ ------------------------------- Follow me on social media: YOUTUBE: www.youtube.com/c/DrSwole INSTAGRAM: http://instagram.com/dr_swole FACEBOOK GROUP: https://www.facebook.com/groups/drswole TIKTOK: https://www.tiktok.com/@dr_swole/ ------------------------------- About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012. ------------------------------- Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

Welcome to the improvement Season Podcast! Join coach Pascal & Steve as they venture into their improvement season…basically bodybuilding journey. This week we're talking about whether you know that your metabolism is ramping up. Timestamps: (00:00) Intro (07:41) Mesocycle updates on Steve and Pascal (13:10) How to know that metabolism is ramping up? (20:40) Incorporating more complex methodologies with clients (26:43) Afraid of gaining fat (33:48) If we could look like one character of the marvel universe, who would it be? (39:08) Warming up for the gym (44:47) Cardio in the offseason? Thanks, please comment, like and subscribe! COACHING: https://revivestronger.com/online-coaching/ WEBSITE: https://www.revivestronger.com/ MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/ DISCORD SERVER: https://discord.gg/WtDsYWAAgT MEMBERSITE: https://revivestronger.com/team-revive-stronger/ SHOP: https://www.revivestronger.com/shop FACEBOOK: http://www.facebook.com/revivestronger INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 __________________________________________________________________ If you want to support us via a donation, that's highly appreciated! Patreon • https://www.patreon.com/revivestronger Don't like Patreon, go to Paypal! • https://bit.ly/2XZloJ4 __________________________________________________________________ Our Ebooks! Ultimate Guide To Contest Prep Ebook: • https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/ Primer Phase Ebook: • https://revivestronger.com/product/the-primer-phase/ __________________________________________________________________ Stay up to date with the latest research and educate yourself! MASS (Research Review): • https://goo.gl/c7FSJD RP+ Membership: • https://ob262.isrefer.com/go/plus/Steve90/ JPS Mentorship • https://jpseducation.mykajabi.com/a/13324/esJ8AZwy __________________________________________________________________ Books we recommend! Muscle & Strength Pyramids • https://goo.gl/S8s6tG RP Books • http://bit.ly/2vREaH0 RP + Members site • https://ob262.isrefer.com/go/plus/Steve90/ For more • http://revivestronger.com/library/ __________________________________________________________________ Supplements: www.cnpprofessional.co.uk - STEVE15 for 15% off __________________________________________________________________ When you're interested in online coaching, please go visit our website and follow the application form: https://www.revivestronger.com/online-coaching/

I have Dr. Mike Israetel back on the Swole Radio Podcast to discuss how to set up a mesocycle! 1:08 Volume landmarks: MV, MEV, MAV, MRV 6:23 How to find your volume landmarks 18:12 Adaptive resistance 25:55 Benefits of novelty 32:49 Mesocycle design 40:13 Progression schemes 48:08 Ranges of volume cycling in a mesocycle 56:04 What affects MEV and MRV Find Mike: https://www.youtube.com/c/RenaissancePeriodization ------------------------------- Take your knowledge to the next level with the MASS Research Review: http://bit.ly/drswoleMASS (This is an affiliate link - I'll receive a small commission when you use it) My e-books: https://askdrswole.com/ ------------------------------- Follow me on social media: YOUTUBE: www.youtube.com/c/AskDrSwole INSTAGRAM: http://instagram.com/dr_swole FACEBOOK GROUP: https://www.facebook.com/groups/drswole TIKTOK: https://www.tiktok.com/@dr_swole/ ------------------------------- About me: I'm a medical doctor and natural men's physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012. ------------------------------- Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

93: Q&A---Planning a mesocycle# of sorking sets for hypertrophyMind muscle connectionProtein amount per mealWhy you shouldn't use a bar pad when squatting...Feeling unstable when doing split squats...Why is body recomp easier on my upper body?and more!---Where to find me:Instagram: @JordanLipsFitnessEmail: JordanLips@Jordanlipsfitness.comPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.com---Apply for 1:1 Coaching HERESign up for FULL GYM group programming HERESign up for AT HOME group programming HERE---Helping you find the balance between OPTIMAL and PRACTICAL----JL

Apply for coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEuToday, I'm sharing an episode I recently recorded with my friend Jordan Lips on his podcast Where Optimal Meets Practical. TOPICS: Hypertrophy stuff: Ways to progress across a mesocycle, volume prescriptions for clients, rep ranges, and RIR/RPE discussionFollow Jordan on IG: https://www.instagram.com/jordanlipsfitness/?hl=enCheck out Jordan's Podcast: https://podcasts.apple.com/gb/podcast/where-optimal-meets-practical/id1518859017 Check out Jordan's Group Programming:>> IN THE GYM OPTION: https://marketplace.trainheroic.com/workout-plan/team/max-hypertrophy?attrib=548099-ig>> AT HOME OPTION: https://marketplace.trainheroic.com/workout-plan/team/home-bodies?attrib=548099-igApply for online coaching with our team: https://jeremiahbair.typeform.com/to/ubUfJiEu

WHO: Jeremiah Bair---WHO IS THAT: Online coach, Podcaster, Business owner---TITLE/TOPICS: Hypertrophy stuff: Ways to progress across a mesocycle, volume prescriptions for clients, rep ranges, and RIR/RPE discussion---Where to find Jeremiah:Instagram: @JeremiahBairPodcast: Living LeanWebsite/Blog: BairFit.Com---Where to find me:Instagram: @JordanLipsFitnessEmail: JordanLips@Jordanlipsfitness.comPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.com---Apply for 1:1 Coaching HERESign up for FULL GYM group programming HERESign up for AT HOME group programming HERE---Helping you find the balance between OPTIMAL and PRACTICAL---Love You-JL

How long should your MESOCYCLE be?---What is a mesocycle?Why do we need a deload?What my general recommendation is and whyExceptions to the ruleApplying this to the individualPre planning vs autoregulatingMy general take on things---Where to find me:Instagram: @JordanLipsFitnessEmail: JordanLips@Jordanlipsfitness.comPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.com---Apply for 1:1 Coaching HERESign up for FULL GYM group programming HERESign up for AT HOME group programming HERE---Helping you find the balance between OPTIMAL and PRACTICAL---Love You-JL

This week we're continuing the series from Training Thoughts Pt 1 last week. This week we will be covering how programming outweighs effort, if mesocycles can be flexible or not, if small muscle groups need isolation work, and many other great topics that Cody has changed his mind about over years of experience and research results. Hope you get a lot of value! ---- Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HERE ASK CODY YOUR QUESTION HERE Check Out Free Guides and E-Books HERE Head over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market. For training equipment, visit www.giantlifting.com and use promo code: TCM5 to save 5% on purchases. ---- Timestamps: 2:00 - Programming outweighs effort 15:55 - Cardio prevents gains or eats muscle 27:25 - Mesocycle cannot be flexible 32:25 - Compound lifts are king 37:45 - Small muscle groups don't need direct isolation work ---- Apply for our World Renowned Coaching Program, RIGHT HERE. Remember to join our private FB community, RIGHT HERE. As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More… ---- Apply For Coaching: bit.ly/Coaching-App Get Your Free Copy of The Nutrition Hierarchy, HERE Learn How We Coach: Read This Case Study Article Top 4 Episodes: - Nutritional Periodization - Nutrition FAQ - Training FAQ - My Story ---- You can get access to ALL of our content in one place, now: www.tailoredcoachingmethod.com/links/ Check out all of our e-books by visiting www.tailoredcoachingmethod.com/products/ Tailored Coaching Method Coaching Info: www.tailoredcoachingmethod.com/online-coaching/ ---- Social Links: Blog – http://www.tailoredcoachingmethod.com/blog
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Are you busting your butt in training only to see diminishing returns?Are you pushing yourself harder, faster, and further every week even when it hurts? Friend, if this lands for you, you need to learn about training cycles. You see, in order to get stronger, our bodies need rest as well as exercise. And using endurance training cycles will ensure you get the right balance of pain and gain. And in this episode, I'll explain how you can use training cycles to get more out of your season and also improve your quality of life! Ready? Let's do this.Read Detailed Show Notes At:https://missadventurepants.com/62Mountain Fit Course:https://missadventurepants.teachable.com/p/mountain-fit/Facebook Group:https://www.facebook.com/groups/missadventurepants/Try Breathwork with Sarah:https://missadventurepants.com/breathwork

In today's episode with Steve Hall of Revive Stronger we discuss everything you've ever wanted to know about Reps In Reserve (RIR)----What is it and how might it differ from RPE?-Why you mighttttt not want to train to failure all the time-Benefits and application of failure training-Common misconceptions-Setting up your mesocycle with RIR-How to use your log book data to help you optimize results---Where to find Steve:Instagram: @ReviveStrongerYoutube: Revive StrongerPodcast: Revive Stronger PodcastWebsite: ReviveStronger.com---Where to find me:Instagram: @JordanLipsFitnessYoutube: Jordan Lips FitnessEmail: JordanLips@Jordanlipsfitness.comPodcast: Where Optimal Meets PracticalTikTok: @JordanLipsFitnessWebsite: JordanLipsFitness.com---Apply for 1:1 Coaching HERE---Helping you find the balance between OPTIMAL and PRACTICAL---Love You-JL

In today's episode, Daniel sits down with Mike Tuchscherer. Topics of discussion include monitoring training variables. prescribing volume and load, the timeline for testing new exercises, primary and accessory exercise selection, timing and constructing deloads, lift frequency, and more. TIMESTAMPS 00:01 Introduction  02:30 What are the key variables to monitor?11:50 Prescribing volume and load16:53 Various metrics to inform progression19:49 Timeline for testing new exercises23:49 Accessory exercise selection28:43 Considerations for training block length34:45 Timing and constructing deloads38:55 Primary exercise selection43:53 Mesocycle development and menstrual cycle46:56 Bringing up a weaker lift54:36 Determining lift frequency58:40 RTS classroom01:00:24 Where can people find you? FOLLOW US  Mike TuchschererInstagram: https://www.instagram.com/reactivetrainingsystems/?hl=en Instagram: https://www.instagram.com/miketuchscherer/?hl=en Website: https://www.reactivetrainingsystems.com/Home/Main Podcast: https://open.spotify.com/show/1mxiZEhYvFdcEfRRLU1zsV?si=xVrObuojTu-FMDf7RhTEHg Youtube: https://www.youtube.com/user/Power275  Stacked Strength COACHING: https://www.stackedstrength.com/coaching  WEBSITE: https://www.stackedstrength.com/  INSTAGRAM: https://www.instagram.com/stackedstrength/  

Amanda, Rye and Ryan discuss the overarching importance of Specificity in training. They talk about the common pitfall of the over application of variation, how they approach progressing with movements, over the course of a Mesocycle or Training Block, and takeaways applicable to all goals and forms of training.

Mike is back with a longer episode which we decided to split into two so that you have a nice X-mas holiday. This time he's talking about prep feelings, peak week, the mysterious hypertrophy book and static vs. dropping RIR throughout a Mesocycle Timestamps: 00:00 Prep feelings, peak week, etc. 18:42 Hypertrophy book 25:08 Difference of 4 to 0 rir or static RIR throughout a meso? Also, how important is it to beat week to week performance 36:54 If Mike could conduct any research study, what would it be? Thanks, please comment, like and subscribe! COACHING: https://revivestronger.com/online-coaching/ MEMBERSITE: https://revivestronger.com/team-revive-stronger/ WEBSITE: https://www.revivestronger.com MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/ FACEBOOK: http://www.facebook.com/revivestronger INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 YOUTUBE: https://www.youtube.com/watch?v=7xVvEsUUDmo __________________________________________________________________ If you want to support us via a donation, that's highly appreciated! Patreon • https://www.patreon.com/revivestronger Don't like Patreon, go to Paypal! • https://bit.ly/2XZloJ4 __________________________________________________________________ Our Ebooks! Ultimate Guide To Contest Prep Ebook: • https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/ Primer Phase Ebook: • https://revivestronger.com/product/the-primer-phase/ __________________________________________________________________ Stay up to date with the latest research and educate yourself! MASS (Research Review): • https://goo.gl/c7FSJD RP+ Membership: • https://ob262.isrefer.com/go/plus/Steve90/ JPS Mentorship • https://jpseducation.mykajabi.com/a/13324/esJ8AZwy __________________________________________________________________ Books we recommend! Muscle & Strength Pyramids • https://goo.gl/S8s6tG RP Books • http://bit.ly/2vREaH0 RP + Members site • https://ob262.isrefer.com/go/plus/Steve90/ For more • http://revivestronger.com/library/ __________________________________________________________________ __________________________________________________________________ When you're interested in online coaching, please go visit our website and follow the application form: https://www.revivestronger.com/online-coaching/

Thank you for listening to episode 25 of The Trainer's Scoop: Pushing the Limits of Strength and Knowledge with Data Driven StrengthA huge thank you to Josh Pelland and Zac Robinson for taking time to join me in conversation about the process of creating an effective exercise science communication platform, building their coaching system, Data Driven Strength, explaining their views on optimal training intensity, and more. This conversation was highly education for me, and I hope you all get some good takeaways from listening. Here are some of our talking points!: The origins of Data Driven Strength and paying homage to JON: 2:30The process of creating an effective Exercise Science dissemination platform and Coaching System: 6:30The factors that made Zac and Josh pursue Grad School: 17:00Zac and Josh's current research and research-related passions: 24:00Using practical experience in the gym to understand the limitations of research: 26:00Using experience and research to challenge the status quo and continually expand training concepts: 37:00Practical ways to effectively manage RPE in a training Mesocycle: 40:00How to correctly gauge RPE: 47:30Data Driven Strength's take on Velocity based 54:30Velocity Training for team sport athletes: 1:05Be sure to follow @datadrivenstrength on Instagram, for some great informative content, and follow @josh.datadrivenstrength, and @zac.datadrivenstrengthYou can check out some of the articles the guys have worked on athttps://www.data-drivenstrength.com/If you're interested in a week of Free Online Coaching from me, fill out this link!  https://docs.google.com/forms/d/e/1FAIpQLSfPfOpFPuIEOhvKX5lT9EsXW4GTbWiNJEddG8r6T-mPXtBI_g/viewform?usp=sf_linkThank you so much for the support, if you liked this episode or learned something, please leave the podcast a positive review, or share it with your friends! 

Dr. Eric Helms is a leading strength and hypertrophy expert. We spoke in depth about periodization for bodybuilders: Units of time in the training year DUP (daily undulating periodization) Mesocycle progression Progression across mesocycles: volume, frequency, rep ranges, exercise selection Metabolite blocks Length of massing phases Optimal body fat percentage for muscle growth Rates of gain Resensitization phases Frequency of fat loss phases Where he’s at in his season Find Dr. Helms at: https://3dmusclejourney.com/ IG: @helms3dmj ------------------------------- Follow me on social media: YOUTUBE: www.youtube.com/c/AskDrSwole INSTAGRAM: http://instagram.com/dr_swole FACEBOOK: https://www.facebook.com/bill.wong22/ TIKTOK: https://www.tiktok.com/@dr_swole/ ------------------------------- About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012. ------------------------------- Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.

If you’d like to receive Research Roundup emails, please sign up for our email list at https://www.strongerbyscience.com/newsletter/. To join in on the SBS conversation, check out our new Facebook group and subreddit.Facebook Group: https://www.facebook.com/groups/StrongerByScienceCommunity. Subreddit: https://www.reddit.com/r/StrongerByScience/. Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPSIntro/Announcements: new Facebook group, subreddit, and sponsor (0:00:36). Good news: animal edition (0:07:00). Feats of Strength (0:16:05). Research Roundup (0:18:49). Acute effects of cannabis consumption on exercise performance: a systematic and umbrella review (https://pubmed.ncbi.nlm.nih.gov/32734752/) (0:19:10). Caffeine increases strength and power performance in resistance‐trained females during early follicular phase (https://onlinelibrary.wiley.com/doi/10.1111/sms.13776) (0:26:15). Appetitive traits as targets for weight loss: The role of food cue responsiveness and satiety responsiveness (https://www.sciencedirect.com/science/article/abs/pii/S0031938420303322) (0:33:37). Effects of Horizontal and Incline Bench Press on Neuromuscular Adaptations in Untrained Young Men (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7449336/) (0:43:28). Creatine Supplementation Does Not Influence the Ratio Between Intracellular Water and Skeletal Muscle Mass in Resistance-Trained Men (https://pubmed.ncbi.nlm.nih.gov/32916658/) (0:50:15). µ-Opioid receptor–induced synaptic plasticity in dopamine neurons mediates the rewarding properties of anabolic androgenic steroids (https://stke.sciencemag.org/content/13/647/eaba1169) (1:00:11). Metabolic adaptation is an illusion, only present when participants are in negative energy balance (https://academic.oup.com/ajcn/advance-article/doi/10.1093/ajcn/nqaa220/5897225) (1:10:30). Are questionable research practices facilitating new discoveries in sport and exercise medicine? The proportion of supported hypotheses is implausibly high (https://pubmed.ncbi.nlm.nih.gov/32699001/) (1:18:01).Call to increase statistical collaboration in sports science, sport and exercise medicine and sports physiotherapy (https://pubmed.ncbi.nlm.nih.gov/32816788/) (1:25:37). Coach’s Corner: how to progress load throughout a mesocycle (1:28:33). Q&A: what is Ant-Man’s Wilks score? (1:45:31). To play us out: football season barbecue tips (1:54:38). 

This is part 2 of the debate. Checkout part 1 if you haven't already: https://youtu.be/RvgQ4dUUAT8 How should we progress a mesocycle for hypertrophy? Late 2019 Mike Israetel, Jared Feather, Tiago Faleiro, and Carl Juneau released an article suggesting set volume should be a central variable for a hypertrophy programme. Since coming out Brian Minor, Eric Helms and Jacob Schepis wrote a letter to the editor with some points of contention. In the podcast today we dig into these points, such as the role of fatigue in a mesocycle, the utility of the pump and soreness for helping modulate volume and much much more! Timestamps: 00:00 Intro 00:09 The role of Reps in reserve 03:03 How progress works and how to progress with RIR 13:07 Accuracy of RIR 16:39 Error of estimation of RIR 21:23 Autoregulation and RIR range 27:57 When is it time to pullback and take a deload? Also, performance as a proxy of progress 35:25 Failure and accuracy of RIR 38:03 Progression of RIR vs Static 41:46 Autoregulation 48:37 Objective measurement of performance 53:31 Claim of descending rep scheme while increasing load is inferior for hypertrophy 58:43 Injury risk 01:04:56 Fatigue accumulation and growth potential 01:10:37 Why ever do sets below 8 reps? https://journals.lww.com/nsca-scj/Abstract/9000/Mesocycle_Progression_in_Hypertrophy__Volume.99298.aspx https://journals.lww.com/nsca-scj/Citation/9000/RE__Mesocycle_Progression_in_Hypertrophy__Volume.99236.aspx https://renaissanceperiodization.com/expert-advice/in-defense-of-set-increases-within-the-hypertrophy-mesocycle Thanks, please comment, like and subscribe! COACHING: https://revivestronger.com/online-coaching/ MEMBERSITE: https://revivestronger.com/team-revive-stronger/ WEBSITE: https://www.revivestronger.com MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/ FACEBOOK: http://www.facebook.com/revivestronger INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 YOUTUBE: https://www.youtube.com/watch?v=V6TKZcDJ4Co __________________________________________________________________ If you want to support us via a donation, that's highly appreciated! Patreon • https://www.patreon.com/revivestronger Don't like Patreon, go to Paypal! • https://bit.ly/2XZloJ4 __________________________________________________________________ Our Ebooks! Ultimate Guide To Contest Prep Ebook: • https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/ Primer Phase Ebook: • https://revivestronger.com/product/the-primer-phase/ __________________________________________________________________ Stay up to date with the latest research and educate yourself! MASS (Research Review): • https://goo.gl/c7FSJD RP+ Membership: • https://ob262.isrefer.com/go/plus/Steve90/ JPS Mentorship • https://jpseducation.mykajabi.com/a/13324/esJ8AZwy __________________________________________________________________ Books we recommend! Muscle & Strength Pyramids • https://goo.gl/S8s6tG RP Books • http://bit.ly/2vREaH0 RP + Members site • https://ob262.isrefer.com/go/plus/Steve90/ For more • http://revivestronger.com/library/ __________________________________________________________________ __________________________________________________________________ When you're interested in online coaching, please go visit our website and follow the application form: https://www.revivestronger.com/online-coaching/

How should we progress a mesocycle for hypertrophy? Late 2019 Mike Israetel, Jared Feather, Tiago Faleiro, and Carl Juneau released an article suggesting set volume should be a central variable for a hypertrophy programme. Since coming out Brian Minor, Eric Helms and Jacob Schepis wrote a letter to the editor with some points of contention. In the podcast today we dig into these points, such as the role of fatigue in a mesocycle, the utility of the pump and soreness for helping modulate volume and much much more! Timestamps: 00:00 Intro 01:41 Main reason for the Letter to the Editor 04:23 Mike's perception of the critique and talking about the reasoning behind the recommendation of 10-20 sets per week 11:56 Response to why 10-20 sets may be too aggressive and actual critique to the paper 15:31 Potential higher risk for injury 20:31 Set progression & MEV to MRV 27:18 Why not keep going if performance is still good? 30:54 Pumps & Soreness 47:44 Predictor of progress & why soreness & pumps are put above performance https://journals.lww.com/nsca-scj/Abstract/9000/Mesocycle_Progression_in_Hypertrophy__Volume.99298.aspx https://journals.lww.com/nsca-scj/Citation/9000/RE__Mesocycle_Progression_in_Hypertrophy__Volume.99236.aspx https://renaissanceperiodization.com/expert-advice/in-defense-of-set-increases-within-the-hypertrophy-mesocycle Thanks, please comment, like and subscribe! COACHING: https://revivestronger.com/online-coaching/ MEMBERSITE: https://revivestronger.com/team-revive-stronger/ WEBSITE: https://www.revivestronger.com MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/ FACEBOOK: http://www.facebook.com/revivestronger INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 YOUTUBE: https://www.youtube.com/watch?v=RvgQ4dUUAT8 __________________________________________________________________ If you want to support us via a donation, that's highly appreciated! Patreon • https://www.patreon.com/revivestronger Don't like Patreon, go to Paypal! • https://bit.ly/2XZloJ4 __________________________________________________________________ Our Ebooks! Ultimate Guide To Contest Prep Ebook: • https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/ Primer Phase Ebook: • https://revivestronger.com/product/the-primer-phase/ __________________________________________________________________ Stay up to date with the latest research and educate yourself! MASS (Research Review): • https://goo.gl/c7FSJD RP+ Membership: • https://ob262.isrefer.com/go/plus/Steve90/ JPS Mentorship • https://jpseducation.mykajabi.com/a/13324/esJ8AZwy __________________________________________________________________ Books we recommend! Muscle & Strength Pyramids • https://goo.gl/S8s6tG RP Books • http://bit.ly/2vREaH0 RP + Members site • https://ob262.isrefer.com/go/plus/Steve90/ For more • http://revivestronger.com/library/ __________________________________________________________________ __________________________________________________________________ When you're interested in online coaching, please go visit our website and follow the application form: https://www.revivestronger.com/online-coaching/

This week we were joined by Chris Barakat to discuss the current set progression debate, sequencing of excercises and muscle fiber specific hypertrophy. More episodes in English with interesting guests will follow. However most of my content is in German as my main audience is from Germany but if you dont mind you're more than welcome to stay. If you liked the episode, leaving a rating is highly appreciated. Thank you so much! TIMESTAMPS: 00:00 Chris educational background & evolution as an athlete 02:45 Evidence based practice 05:55 Mesocycle set progression 14:15 Maturing as an athlete 16:40 Sequencing of exercises 19:40 Hamstring training: leg curls & hip hinges 29:40 Muscle fiber specific hypertrophy 41:40 The utility of intensity techniques Christopher on Instagram: https://www.instagram.com/christopher.barakat/?hl=de Schoolz of Gainz: https://schoolofgainz.com/author/christopher-barakat/ Competitive Breed: https://competitivebreed.com/ Questions, Suggestions & Feedback: https://docs.google.com/forms/d/1P6FC... HYPERTROPHYCAST PLAYLIST: https://open.spotify.com/playlist/3BT... Website & Coaching: https://www.luisfrielingsdorf.de Youtube: https://www.youtube.com/user/RatedRCA Instagram: https://www.instagram.com/luisfrielin... Email: coaching@luisfrielingsdorf.de

Welcome back for episode 12 of our Road To 2021 Series! On this week's episode Tyarra and Jack talk about training during the first week of their new mesocycles and plenty of other stuff! Thank you again for tuning into the podcast and we hope you enjoy! We would greatly appreciate if you would please subscribe to the channel, give us a rating, leave us a review and tell your friends about the podcast! The more people we can reach out to and help the better! Stay tuned for more podcasts released on a weekly basis! Business Website: www.thebodybuildingdietitians.com Youtube Channel: www.youtube.com/channel/UC9Why7Cv…disable_polymer=1 Tyarra's Instagram: www.instagram.com/tyarranelson/?hl=en Jack's Instagram: www.instagram.com/jack.radfordsmith/?hl=en The Bodybuilding Dietitians Instagram: www.instagram.com/thebodybuildingdietitians/?hl=en VPA 15% off links: vpa.fit/tyarra vpa.fit/jack Sam The Border Collie's Instagram: www.instagram.com/sams_tales/?hl=en

Welcome back for episode 6 of our Road To 2021 Series! On this week's episode Jack and Tyarra talk about their past week and have discussions about changing their training programs mid-mesocycle and histories of disordered eating. Thank you again for tuning into the podcast and we hope you enjoy! We would greatly appreciate if you would please subscribe to the channel, give us a rating, leave us a review and tell your friends about the podcast! The more people we can reach out to and help the better! Stay tuned for more podcasts released on a weekly basis! Business Website: www.thebodybuildingdietitians.com Youtube Channel: www.youtube.com/channel/UC9Why7Cv…disable_polymer=1 Tyarra's Instagram: www.instagram.com/tyarranelson/?hl=en Jack's Instagram: www.instagram.com/jack.radfordsmith/?hl=en The Bodybuilding Dietitians Instagram: www.instagram.com/thebodybuildingdietitians/?hl=en VPA 15% off links: vpa.fit/tyarra vpa.fit/jack Sam The Border Collie's Instagram: www.instagram.com/sams_tales/?hl=en

Mike is back again for another Q&A. This time Mike talks about Skeletor face, general metabolite recommendations, SARMS, mixing rep ranges for max hypertrophy and much more! Also, London Seminar 2019 just finished and you'll have the chance to get the video footage to further advance with your knowledge. https://revivestronger.com/london-replay/ Timestamps: 01:26 Skeletor face, a sign of malnutrition? 05:53 Programming Bro-Splits for metabolite mesocycles? 08:09 General recommendations for metabolite work 11:55 Making changes to mesocycles 16:37 Thoughts on SARMS 18:20 Mesocycle length for enhanced lifters 22:20 Favourite European protein bar and the best country to travel to in Europe? 29:09 Non-fitness related people Mike recommends and/or looks up to 37:29 What are Mike's thoughts on training routines of classic bodybuilders 44:00 Can you do more frequency even if you're not advanced? 50:23 How can one diagnose if someone has great genetics+drug use vs. smart drug use/no drug use+good genetics and decent training/nutrition 55:26 Does mixing rep ranges in a single workout better for hypertrophy or distributing it across the week? Thanks, please comment, like and subscribe! COACHING: https://revivestronger.com/online-coaching/ WEBSITE: https://www.revivestronger.com FACEBOOK: http://www.facebook.com/revivestronger INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 YOUTUBE: https://www.youtube.com/watch?v=7-NsAbBPkP4 __ If you want to support us via a donation, that's highly appreciated! Patreon • https://www.patreon.com/revivestronger Don't like Patreon, go to Paypal! • https://bit.ly/2XZloJ4 __ Stay up to date with the latest research and educate yourself! MASS (Research Review): • https://goo.gl/c7FSJD RP+ Membership: • https://ob262.isrefer.com/go/plus/Steve90/ JPS Mentorship • https://jpseducation.mykajabi.com/a/13324/esJ8AZwy __ Books we recommend! Muscle & Strength Pyramids • https://goo.gl/S8s6tG RP Books • http://bit.ly/2vREaH0 RP + Members site • https://ob262.isrefer.com/go/plus/Steve90/ For more • http://revivestronger.com/library/ __ Recommended supplements: Denovo Nutrition (use code STEVE) • https://denovosupps.com?aff=6 __ When you're interested in online coaching, please go visit our website and follow the application form: https://www.revivestronger.com/online-coaching/

Die 45. Episode des Max MPS Radio ist online. Diese Woche gibt es die vierte Solo-Episode, in der ich eure, auf Instagram gestellten Fragen, beantworten werde. Unter anderem spreche ich über Autoregulation innerhalb meines Trainings, Intermittent Fasting in der Contest-Prep, RIR bei Isolations- und Verbunds-Übungen, ab wann es Sinn macht, Refeeds in eine Diät einzubauen, mein Bühnengewicht, welches Studium ich für Online-PT empfehlen würde und vieles mehr. 0:22 Einleitung 1:40 Steigendes Volumen tragbar (bis 18 Sätze) bei Priorisierung von Rücken und Brust pro Mesocycle? 4:10 Wie autoregulierst du dein Training? 8:26 Wie sehr freust du dich auf das neue Slipknot Album? 9:42 Wieso programmst du bei Isolationsübungen denselben RIR Wert wie bei Mainlifts? Sollten die Isos nicht weniger belastend für das Gesamtsystem sein? 11:13 Wie schaffst du es deinen persönlichen Bias beim Programming für Klienten zu minimieren? 15:52 Wann gibt es ein Physique-Update? 16:28 Machst du Intermittent Fasting in der Contest-Prep? Mit wie vielen Kalorien startest du? Ab wann gibt es Anpassungen? 22:04 Ab wann Refeeds in der Diät einbauen? Und wie lange sollten diese gehen? 23:29 Was ist dein aktuelles Gewicht und welches ungefähre Bühnengewicht peilst du an? 25:35 Ist es möglich, dass es Leute gibt, die einfach nicht lean aufbauen können? 27:25 Die 3 größten Fehler, die du gemacht hast, im Bezug auf eine Online PT Karriere? 34:13 Welchen Studiengang würdest du besuchen, wenn du die Zeit zurückdrehen könntest? Bzw. welchen würdest du empfehlen, für Leute, die in den Coaching-Bereich gehen wollen? Danke für eure Aufmerksamkeit! Wenn euch der Podcast gefällt würde ich mich sehr über ein Abo und Review und auf Youtube ein Kommentar & Like freuen! Danke für euren Support! Webseite: http://janfrisse.de Online Personal Training: http://janfrisse.de/online-personal-t... Kostenloses Beratungsgespräch: http://janfrisse.de/kontakt Instagram: https://www.instagram.com/janfrisse Youtube: https://www.youtube.com/channel/UCX_O... Facebook: https://www.facebook.com/janfrissept Email: coaching@janfrisse.com "MAX MPS RADIO" ist ein bilingualer Podcast mit evidenz-basiertem Content zum Thema Bodybuilding, Fitness, Ernährung und den Wissenschaften dahinter! Jan interviewt die Top-Experten im Feld der evidenzbasierten Fitnessindustrie und produziert Co-Host Serien mit anderen Coaches und Athleten!

Intensity and a New Training Block

TRAINING! Weldon's MAC training program ► https://mindgames.gg/MAC Use the $5 OFF coupon "askweldon" Ask A Question by calling in on ANCHOR: https://anchor.fm/weldongreen JOIN MY DISCORD!! Ask a question there (or use #AskWeldon on Twitter): https://discord.gg/0fmDROEblvfN4NQS ---- ► Subscribe http://www.youtube.com/subscription_center?add_user=MindGamesConsulting ----- The #AskWeldon show is about performance psychology and esports. Weldon Green is the sport psychology trainer for esports athletes and is focused on helping them optimize their game, learn faster, stop tilting, and get in the zone. ----- WELDON'S LIST (https://mindgames.gg/tools) Learn about:

This episode covers a lot of territory…beginning with a look at the very unique Hörst family winter training program. Next up, is a deep look into using autoregulation to adjust your daily training for optimal results. The podcast wraps up with a look at the benefits (or not?) of running as part of a training-for-climbing program. Podcast Rundown 0:15 Podcast introduction on the 3 main topics: Horst training, autoregulation, and running. 2:00 Eric’s announces winners of T4C raffle…the winners are Mike Ramos (USA) and Harry Crews (South Africa) 3:32 Details on how to get a free download of the eBook “10 Must-Do Exercises for Climbers”, and what you can learn from this free book. 6:18 Part 1 – How does the Horst family train in the winter? It’s a question I’m often asked…and so I’ll give you an indepth description of our home gym, our winter workouts, and how we prepare for the outdoor climbing Spring and Summer seasons. 11:00 Disclaimer….your training program should not be modeled after ours--but you certainly can gain lots of useful insight and ideas. 12:15 About the Hörst boys as multi-sport athletes, and how that effects our training for climbing. 18:15 Our winter Mesocycle details for December, January, and February. We employ a very polarized approach for December and January—the focus is maximum strength/power and aerobic development. Listen in for details… 25:12 Then in February we shift gears to a pre-season focus on strength/power endurance training. 30:30 Important considerations for teenagers—and the rest of us—on sleep and nutrition! 32:48 Part 2 - Autoregulation. What it is, and what are the benefits? Learn how to use it to optimize your training and get better results. 38:20 Details of our standard warm-up protocol…which also provides the basis for our autoregulation. 45:00 How you can employ autoregulation in the gym—what adjustments to make and when. 52:15 Part 3 – Running as training for climbing—Is it a good thing, a bad thing, or an “it depends” kind of thing? 54:30 Definition of VO2…and how important a high VO2max is for hard climbing. What does the research stay? 1:00:40 – Learn the important difference between climbing-specific aerobic training and generalized aerobic training. 1:02:00 – In terms of running…how often should you run? What speed and distance is best for a climber—sprints, tempo, race pace, or long slow distance runs? 1:08:00 Research on the benefits of a strong generalized aerobic system on climbing performance. If you climb roped routes or participate in bouldering comps, this is must-know stuff! Follow Eric on Twitter @Train4Climbing Check out Eric’s YouTube channel. Follow Eric on Facebook! Music by: Misty Murphy

This episode we go over an indepth article on periodization for powerlifters by Dr. Mike Israetel which can be found at the Juggernaut Training Systems website here. We cannot say enough great things about this guide. Dave learned the difference between micro, meso, and macrocycles. Everett and Janine debate over phase potentiation and Janine reads excerpts from her copy of Periodization Training for Sports by Bompa and Carrera. There are a number of helpful visuals you won't get in the podcast so please do check the link out above. Enjoy the show!