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oa weightroom [comentarios | ovtras conversas (2) ‘This is an archive post. You wont be slo te vote or comment Dr. Mike Israetel’s Training Tips for Hypertrophy (stacereson) 326 Dr. Mike Israetel has been posting a pretty awesome series to his biog about volume recommendations for each muscle along with tips and tricks on how ta train them effectively, Below I have made a quick table with all his recommendations and a link to ‘each post for more information. If you have not checked them out already I highly recommend doing so as there isa lot of good information in there that I coulén’t ‘compact into the chart, His volume recommendations are based on the following principles: + MV = Maintenance Volume + How much volume you need to maintain your gains. + MEV = Minimum Effective Volume + Whats the least amount of volume needed to make gains + MAY = Maximum Adaptive Volume + This isthe range of volumes in which you make your best gains. It's @ much more of @ range then the other volume landmarks because it changes greatly within each training mesooycle (week to week), + MRV = Maximum Recoverable Volume + When the total amount of volume starts to become greater than your recovery and you start impeding your progress. He wrote a lot more about these concepts in his blog pest thled "Training Volume Landmarks for Muscle Growth” eheck this out fr a more In depth explanation into these rare (0) preter | search ‘pox onda om 18 92017 326 inches betow parallel (7% oe) Submit nko /r/weighroom Submit self post to //weighoot THE WEIGHTROOM 113.881 people running 295 members currently loking st ‘eightroom concepts, (current ist: Body Part Abs Back Biceps ‘Ticeps canes chest Front Delts utes Hamstring Quad Rear/Side Delt ‘Taps uv o Mev 10 0 may 16 20 14 2 14 20 10. 14 2 16 12 20 oe aa 10. 16 2 18 16- 2 2 20 meV 254 25+ 26+ 18+ 204 224 12+ 16+ 20+ 204 26+ 26+ Frequency 35x 24x 26x ax Dax 1S 3x 12x 23x 2x 153K 2-6 2-6 Loading 8-20 reps 6-20 reps 8-15 reps 6-15 reps (pressing) 10-20 (extension) 60-70% 1RM 8-12 reps 6-10 reps 8-12 reps 70-85% 1RM 8-15 reps 10-12 reps 10-20 reps + The numbers for MV, MEV, MAV, and MRV are number of sets per week + Frequency is the number of times the muscle Is trained @ week. + Loading isthe recommenced scheme to exercse the specific muscle by. For this fone especially check out his original blog, cone (ea) -ntwightoom Cleanup nproress “ss 9 subnets for gona wight trining dcosnon,tocoses on normed level and Stove» sxpenence and sant, tr hase Fangio em stenth sport competitors, oot raring enosaats Read the FAQ before posting questions. Past AMAs {RC Channel | Member Map How to: 1 ost a Meet Report 1 Get your program eriqued\Reutine eviee + Review 2 program you jst completed Get some Fie Who the hell i that iter up there? ‘Your tveas belongs inthe daly treac + Its not «community discussion tread {Tes jurt aiden of someone ling 5 ies term ches 5 te pertain to aly you and not the ‘Your post Belongs on the main bear + es 8 meet/enow report (al orb sport including bo ae wolesme) +185 program "even 1 tes. thread ar pertalns to communty + es an interesting article or vce (that + Ie should also be noted that muscles with MY 0 is only applied if you are getting “ was Is more than just someon tng) cother compound work in. Such as deadlift for traps. How to apply these concepts: In the blog post “Training Volume Landmarks for Muscle Growth” he talks about how to ‘apply this to your training in greater detail By using these recommendation as guide lines you can begin to narrow down your ovin MV, MEV, MAV ang MV's. Begin training at yur MEV and progress your volume through your MAV until you reach your own MRV should result in the most benefts. Then deloading at your MV until you are ready to start your progression again, “Things rwe'ghtroom te + Alace to ask ntligent questions ater Youhave been unable tnd te + A place to post interesting content about ting tei ang tary, ‘whole + gathering pace for any and al ron pumpers, no atter your specialization, cemenirios comparinor 3 + Apace were mods WILL delete any all 134 comments ost we fea nt a good fe, eparless comments Gt any sidebar or FAQ stlements: A Sort by: (gaihorea) post doesn't have to weit orl fo Fick, sometimes people get eeatve. Wat «/weignoom tant "This nota place for questions that can be answered via a quick goog search, 1+ Tis not» place for memes a rage 1Tve been reading Mike's suggestions recently, I'm pretty sure he recommends starting at the lower end volume wise and trying to progress on as Itle as possible, esp if you're & beginner / early ntermeciate, 1 recall Greg Nuckols recommending minimum volumes if you'r just training te leak geod, ‘comics or things that prove no value rather than compete on stage. + Mig enta plage or you ta pst ‘So It's important to use these numbers as a guide and bear in mind your traning age and ‘roses where the only sseusion tobe suny you's tra had is conprotulting the OF. There are yy ne Tots of places to post those kinds of permalink embed sahar give pole threses: Tie lant one otter, [oy aidevane 21 pote 8 ase p02 Ase) 1+ Tis nota place for repettive (questions and ertiques of routnes tat [e) euoutyeutara 1 ont 8 sos 98 ox) Heer none cs es [1 Trenbutert poner 8 meses a0 (fs) fate more than welcome to sion Your Sn program just dont expect To ge (+) Devtcalne 1 pant @ esee ape Aba) fees back an i ram here unless creat 32 gots 8 ese iret ad Sees ote ‘TWeeps? cree nets [HI Rye (Soe ans] 12 pore 8 manag recto te meats." SMENY NE MODERADORES ‘The article on Traps was only posted 2 days ago, so triceps wil probably follow soon. se essere asp wine m) “Wicaps (Eat 3 pose aes a ‘Thanks for this. lade fin, (eet 3 prs 8 mses ag ‘updated thanks to /u/TYPNoffcial Edt oto ee actual triceps article (eet 3 pons nse ge ‘Thanks man updated it ‘This is golden. Where were You when I was rummaging through all the articles and making notes in my notenock? This is way better than that lol urmatok ambed salar give golt [1 Eee 5 pores 8 res 0 Hoarding all the sweet gains for mysel. 1 Keamoove 4 pros 8 mess a> ‘The gains goblin eco mse get (deleted) [chars Mere Petr 259 6 ha) Arousleaome Welghoom Shame™ Member torte Theses entre) trevemt ow PurBlesperoler [Spagna Sango) overty98 1s (bls rer 250 217 Bx crea Bow es) ves) LINKS VISUALIZADOS RECENTEMENTE (ea Transformation: Bulding an Athlete body 1455 pnts | 152 comentios INSFW)From Beginner to Advances - My 4.5 Year Journey 8 gortae | 107 camennoe First 90 degree pushup after 3 years of boay welght valning! 194 pets | 105 comentsnae Cent progress to Ls Pull ups or Rings push-ups/aips should start adding weights? "pene | ementirie Is there such thing as Lt Dips on Riogs? 12 ponte | 15 comentios He hasn't actually addressed the topic yet but I would probably add 4-8 sets to the MAV and MRV listed, Dont see why (MEV would change tho. hye 2 porto nee 1 believe he mentioned it on the Revive Stronger podcast, He said something like "your MEV stays the same but your MRV is much higher" T'd say you're correct withthe 4-8 sets per week addition [1 bagresive 2 puto mse og6* He sald that for beginners your MEV and MV is almost the same but in more advanced liters, MV is much lower than MEV, MEV might be at lke 10-12 sets while MV might be at 6-8, [deleted] [Senger 12 tas @ es 59 His weekly volume recommendations don't change, but he does recommend higher frequency for smaller liters and females Jeff Nippard also also 2 pretty good video on training cferences between men and women, Can be found on YouTube. {1 frets 8 meres 9 ( His note repository was also posted a while ago, but here itis again: httos://cithu.cor/healplz/rp-notes [eat 2 porn # ets ag | think i's so interesting that is a github. Might start posting some fitness stuff to mine. Yeah, [ think i's awesome. This makes me more interested to Go some wed apps for fitness (even though they're gonna be shit) because I'm actually interested in the content. fea 5 pas res 290 I've made a pust/legs/pull routine out of these templates Tr hlevogeli2s 3 pomtos 5 meses 290 [wish there were 8 days in a week ‘Anyone tried/know i his hypertrophy template already encompasses these training schemes? Tempting to elther adapt my current 888 but would probably have ta add an additional day so I can fit it in all the extra volume, There's @ post fon bb with mike's comp results but kinda getting shit on. “Thanks to /u/92c and his recommendation to watch the video on back hypertrophy from Dr. Mike Isratel, ve been following ths series on JTS on YT, If anyone is looking for a video form ofthese excellent articles, a “Thanks for putting that table together Coincidentally I've been calculating how much I've been doing per bodypart today, and this makes checking it against his recommendations much easier :) 0 ter eng Taney] 3 ports 8 meses age No problem. I found the recommendations to be helpful when programming my accessory work using it an idea to how many sets I should do based on my own frequency. (OP did you mess up the table by adding 60-70% IRM for calves rather than chest? ‘Another thing Is that the book suggests @ Hypertrophy block is anywhere from 60-75%, and as high as 80% for some ‘who can tolerate it. Not sure why he changed it inthe blog post. [eet 2 Probably, this chart was awful to format. For calves though this is why the current reccomencation is there: 1m (60-70% 1RM) for calves Seems to work best for most. | "in my experience, staying on the low end of the spec And for chest: “Though you should train your chest through a variety of rep ranges in general, what I've seen work bests traning Inthe 6-12 rep range Tonly have time to work aut 3 times per week, Is It even possible to hit the MAV fo all body parts while keeping ‘workout sessions to a reasonable time? Oris it only really feasible if you work out atleast 4-5 times a week? ah (ot Is all of tat also contained in the Scientific Principles of Strength Training book? [ei heapthonts 3 port nese 6 not this specifically, no. he won't go Into these kind of numbers for muscle groups in the book. perhaps “conceptually” via the MAV/MEV/ete theories, e No. 1 con't know how correct isto use total poundage vs using sets for volume. What would be the advantages and disadvantages? remember an article from /u/gnuckols stating that, for muscle growth, what matters is the number of sets, even if total poundage is very different. So a 3x3 and 2 3x8 would result in similar muscle growth? The only cifference would be more strength/less ‘ase and less strength/more endurence in the latter? lendurance in the f [eet 2 Total poundage is nice for getting an exact match however at the same time I could do Sib x 100 on a curl and max ‘out my volume but that may not be the most effective training. When doing the sets he recommends you have alittle mare freecom. Like your set ends when your at an RPE 9'sh or "When it gets hara” +2 more and if your doing i right i should be within his recommendations I discussed this a litle with /u/gnvckols In some small comment thread some time ago and we agreed that the real driving force for hypertrophy is likely the total number of reps near fallure. (This is if I remember correctly.) 1 think i's more sets near failure than reps near fale. Things lke drop sets, rest paused sets etc. tend to not really show much benefit when tested against regular sets, even though they obviously give you way more reps clase to failure, - Right, [think I may have meant to say volume near fallure anyways instead of reps, however I didn't know that drop sets and $0 on are not much more effective than regular sets, So thats why sets should be what matters most? If you do 3x10, probably one rep of each set is near failure, but if You do 5x6, you have 6 reps near fallure. This assuming you end all reps with the same RPE (like 9) Has anyone been thinking of applying this principles to any of | kinda have, I took Cytes triples program and usee these recommendations on top of it for my T3 work, Since the TZ +72 are fairy constant you can use these guidelines over it without ta much fixing. arse bo you have a shareable spreadsheet? I'd be curious to take a look at it! Interesting. I haven't checked Cytes triples in depth yet, but IRC i's more ofa specialization powerliting program right? Not really "powebullding" or w/e? So, do you think that just summing up the Sets x Reps in any of the gzcl programs, while algo keeping in mind that some exercises are more complex, and then going from there and tracking that in a "MEV, MRV Guidelines" should be enough? (0 is it too complicated because of the varying rep ranges in some common gzcl programs? {11 Lencito mest 50 Interesting that Glutes is so low. This shit is way too complex. Teo many numbers and acronyms. Everyone needs to simplify Get a pump with a heavy weight regularly with enough rest. There's your formula {ot podias4 pnts 8 mse 19 (90) [Are the volumes per workout or per week ? Per week, Well fuck I've been doing twice the volume he suggests per week on my chest and back, Same here haha. My muscles wort grow without that type of volume! Do chin-ups and rows count as biceps sets? [1 poianae 3 ponts 8 From the article When listing how many working sets the MED, MAV, and MRV for a muscle group are, I'l be referring only to ‘exercises on which those muscles are either prime movers or are actually isolation movas to specifically target those muscles, +1 hagoor 1 pane 8 ese 90 (Ae) It seems that the 3m) team etc and a few others seem to err on the side of MEV and lead progression and only gradually increasing volume when needed. Mike is advocating volume increase until it is too much then upping weight, I guess we have to consider the injury risk perspective as well in Mike's recommendations, ‘Anybody know If Rows wil count towards Biceps MRV as well? Needs to be the prime mover ideally I read the biog but m not clear on somuithing. Quads for example there are 12-19 sets MAV, So ifm squatting 18 sets per week does this fl the volume out already or i it meant lke u de your narmal squatting program and then an 12-18 sets of like leg prass or something ese Isl top of th Fils it out already. If your net making progress then your ranges could be higher / lower and could need adjusting These are only recommended ranges from which to base your ow off of [right thanks. Do deadlift count as hamstring focused iti dint feel it there heavily? [do but its up to personal interpretation, you could also half count them. Even if you do deadlifts{ would say stil get ‘extra hamstring work. The ranges for the hamstrings are much lower than the quads soit doesn’t take long, How to apply this to nsuns 5 3 since there many sets are sparing Intensity would say any set below 60-70% could be counted as a warm up. I really only choose to count sets that are difficult, ‘Same thing can be sald for standard 5/3/1. Up to personal interpretation. Kaila port mee 0 'So no welrd partcounting there. That's # rallef. Gonna try ta add this to my program in the next days. (eet 3 po mee oe [like ita lot forthe accessory work, You can also part count if you feel ike its needed on things where the prime mover isa litle more grey like bench.

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