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Sunday, May 3, 2020

RP hypertrophy

https://www.reddit.com/r/weightroom/comments/6674a4/dr_mike_israetels_training_tips_for_hypertrophy/
https://renaissanceperiodization.com/training-volume-landmarks-muscle-growth/



Dr. Mike Israetel's Training Tips for Hypertrophy

Dr. Mike Israetel has been posting a pretty awesome series to his blog about volume recommendations for each muscle along with tips and tricks on how to 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 is a lot of good information in there that I couldn'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.
  • MAV = Maximum Adaptive Volume
  • This is the range of volumes in which you make your best gains. It’s a much more of a range than the other volume landmarks because it changes greatly within each training mesocycle (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 post titled "Training Volume Landmarks for Muscle Growth" check this out for a more in depth explanation into these concepts.
Current List:
Body PartMVMEVMAVMRVFrequencyLoading
Abs0016-2025+3-5x8-20 reps
Back81014-2225+2-4x6-20 reps
Biceps5814-2026+2-6x8-15 reps
Triceps4610-1418+2-4x6-15 reps (pressing) 10-20 (extension)
Calves6812-1620+2-4x60-70% 1RM
Chest81012-2022+1.5 - 3x8-12 reps
Front Delts006-812+1-2x6-10 reps
Glutes004-1216+2-3x8-12 reps
Hamstring4610-1620+2-3x70-85% 1RM
Quad6812-1820+1.5-3x8-15 reps
Rear/Side Delt0816-2226+2-6x10-12 reps
Traps0012-2026+2-6x10-20 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 a week.
  • Loading is the recommended scheme to exercise the specific muscle by. For this one especially check out his original blog.
  • It should also be noted that muscles with MV 0 is only applied if you are getting other compound work in. Such as deadlifts 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 own MV, MEV, MAV and MRV's. Begin training at your MEV and progress your volume through your MAV until you reach your own MRV should result in the most benefits. Then deloading at your MV until you are ready to start your progression again.
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NOTE REPOSITORY

 https://github.com/healplz/rp-notes
 https://www.reddit.com/r/weightroom/comments/8gwwaf/program_review_renaissance_periodization_10_weeks/


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