How Much Volume Is Right FOR YOU (ft RP Hypertrophy App)
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- Опубліковано 12 вер 2024
- The ALL NEW RP Hypertrophy App: your ultimate guide to training for maximum muscle growth-rp.app/hypertr...
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Never paid for an app, but this guy is very close to convincing me
I was just telling myself the same thing. I build my own programs and I’m fine but the way he sells this app makes me want to marry it.
@@RHforLife once they integrate the diet app with this, i will be forced to sign up
I love them. Been using the diet app for like 2 years now. Got the hypertrophy app as soon as it became available 👌🏼👍🏼💪🏼
@@d2ds17 curious to know how exercise regimen changes from bulk to cut
@@julianho3134 I don't know if I'll be able to tell you? I just got done with a cut, but was able to add muscle (because I started with 20% body fat). I'm starting day one of maintenance right now. Literally still putting together the meso.
I hope your app is going to blow up!
Because the more money you make, hopefully the price PLUMMETS!
As it is, it's way way WAY out of my budget.
You called it! Price dropped🙏🏼
Um, that isn't how things work. Something selling well is not a reason to lower the price. 😄
Just quit drinking.
yeah, and it doesn't either having a weak currency
@@positivelynegative9149yes it is a good reason 💀 I can tell you don’t own a business
Dr.Mike I love doing deadlifts for cardio. I just load up 135 and go at it for like 45 minutes. One set. Its fun. I almost died
Good.
Ever watched the video about a dude doing 300 squats and ending up in the hospital? Reminds me of that.
💀
You are such a better man than I am.
Try doing that for 8 to 10 hrs like I do for work every day
I’m doing Mentzer’s 1 set to failure program with 96 hours of rest between each session and I’m amazed at how well it aligns with Dr. Mike’s advice even though it seems really out there. I’m only through one round but would be hammering the “pushed my limits” button every workout so the four days off actually makes sense. Massive gains or collapsing on myself like a dying star there is no in-between. If I die I’ll buy the app though.
The less is more concept is a hard one to wrap your mind around, but it works extremely well, even as you age.
Wooo! If you ever get used to it, try 2 sets and that will work for a long time too! - Dr. Mike
I found it reduced my injuries also counterintuitively. The increased intensity seems to be less damaging than the volume for me especially when you have plenty of time to heal/recover. The slower controlled reps also bring the weight down which is nicer on my joints so far.
strength gains or me were unreal on the MM heavy Duty style training. However its a bit tough on legs as you really need more warm up volume I think on legs due to the fact that it is a huge muscle group, there is deep fibre stimulation required and some of the muscles involved require higher rep stimulation.
How many exercises are you doing for each body part - so total weekly sets per part?
First workout using the app today, really well designed. Looking forward to getting further into the meso. Can also measure in KGs if any fellow metric enjoyers were hesitant in trying it out!
First app purchase I’ve made - 10/10. Takes care of everything. I did too many sets in my first week of my meso and I knew it also. Guess what?.. so did the app its reduced sets for my second week. It uses your entered data to inform the rest of you meso. I’ve learned a lot from RP. implementing training principles yourself is entirely possible although it takes serious effort and skill. The app allows you to just train and not worry about anything else. It’s like Dr Mike is your personal coach well worth the money - truly incredible value. Thanks Team RP
I actually tweaked my program a bit following this deload since I been cutting. So I lowered my sets to focus better on recovery , so now I can just have my mindset of “I need to put everything I can into the sets I have” and the past 3 days I’ve noticed the quality increase.
Excellent! - Dr. Mike
I may be doing something similar. Starting the first week as is how it spit it out. Glad it's less sets on compounds and more on isolation
Focus on recovery? Sounds closer to focus on quality of each set which should always be as close to 100% as possible. Not relative to cutting or not. Typically, in the old BBing days, volume would increase to use more calories while cutting, now while dieting, most Bbers don’t change their training much as all.
Best sales pitch I've ever heard! Rather someone be honest about it then act like that's not what they want✊️ love this channel❤
I’ve dropped back to 2-3 warm up sets and 2-3 working sets per workout and 2 of the same workout per week. My pump on any given workout is insane after the first working set. Muscle feels like it’s coming off the bone if I go past 3 working sets. I’ve learned that since I left the gym and am able to totally focus on MMC and technique, I don’t need as many sets. Previously trying to hit 10 working sets per week was absolutely impossible for me. But my intensity is live or die level on every working set. Something that was instilled in me in high school competition training. I like working out this way, so lowering volume was key for me.
12 sets a week is a big milestone that some muscles never get to. Oh woe is me lowish volume crew.
I used it think 12 sets was crazy low. That was when I was doing 16-20 sets in a 3x5, 4x5, 3x10, 4x10 fashion without a single thought to RPE or RIR. Very few of my sets were actual hard sets close to failure.
Now I’m doing about 8-10 sets per muscle per week and getting pumps, soreness. Performance numbers are going up every week and every meso so it feels like it’s working!
@@Inzane8For me it’s hard to believe one can train really far from failure and still think they are going to gain muscles with that effort
@@Inzane8 Oh yeah 4x6-8 and 5x8-12 undulating squat days and sets of 10-20 leg press with really light weights. I got pretty big in terms of mass but the training was miserable and I look better doing half the sets and have developed a dislike of working quads anyway.
For real, if my hams got 12 sets per week, I'd never walk again. - Dr. Mike
This means for each muscle Right. So 12 Sets a week for chest or Overall for Push workout?
I love how the app regulates your volume but theres always an option for autoregulation.
Yep, in the end the user is expert #1! - Dr. Mike
I personally like full body 3x per week. For the push, pull, and leg compounds, I'll do 3-4 sets per exercise. Then, I'll do three isolation exercises with 2 sets each.
This usually works out to around 45-50 total sets per week, which seems to be the sweet spot for me. I started lifting in my teens and am currently 42. 👍
How many different exercises per day?
I do the exact same and have seen more progress doing so than on any other split
I am only able to do 2 SETS per exercise on a full body split. Low recovery capacity gang
Doing the exact same thing as you are. However I do 1 regular set (just for mind-muscle/warm up) and i usually do drop sets and myo rep sets for my isolations (biceps/triceps/delts). I've seen a ton of shoulder growth from myoreps. cannot recommend them enough.
Push, pull, legs compound on a full body? Can you elaborate on the layout of this split?
Dr Mike sure is... Pushing the limits of this app
I got an injury and got reeeeally focused on form while i was recovering. Now that i'm better i still can't back to the amount of volume i had. Found out i wasn't as strict as i thought, now i get more with a whole set less per muscle. On things like my back, that before took a long time to start feeling the muscles getting tired i had to drop two whole sets at the beginning.
Im loving the app and the gains have popped in the last 4 weeks. I was getting a lot of sets of rows until I selected "pushed my limits" and its been focusing on load more which is great.
I would like to see your take on Mike Menzers Heavy Duty Workout. I'm now down to 1 set per excersise and just 2 excersises per body part and long rest and I'm finaly moving through plateaus. Now I feel less is more for me.
I think I should start doing this. The higher volume definitely isn't working for me. Then again, I do it cuz I like it. Care less about the gains. I end up doing 8-12 sets per workout 6 days a week and go hard on every set. I'm not going to the gym for less than 45 minutes.
@@limitisillusion7 I've never found the gym to be fun personally. I do MM heavy duty because if I can get results in 1-2h per week rather than 6 i'm doing it lol. I don't have any gym friends to hang with and I want as much time as possible to draw and paint! Systemic exhaustion I got from high volume also made it impossible to be creative.
One warm up, one set to failure, one set to match previous set, whatever it takes (myomatch). Growing like crazy.
@@mitjaw, so 1 warmup set and 2 to failure, assuming you’re matching it every time? What’s your rep range usually?
@@CornFed_3 yeah, around 12-20.
I really like the app and I'm starting my second meso this week. Though I've never done 0 RIR before and man...doing overhead press 0 RIR into bench/incline bench 0 RIR killed me.
As a habitually stupid person I really do appreciate the multiple analogies about why it’s bad to over/under state your level of overall fatigue and damage. The idea of doing less while getting more results is so appealing but foreign to some of us and it really takes a lot of time to shift to that mentality
For real, as a woman I see '3 sets of 12' but I know that's utter shite. I bang out 4 sets everytime regardless and wonder why I can't walk for a week. There has to be middle ground.
@@sansiveria578I did 2 sets of squats and was sore for 4 days. But forearms I can do 5 sets. Everyone's body is a bit different based on your proportions.
Greetings from Finland! Purchased sunday and trained now two days with it. Looking forwards to see its suggestions 💪💪Congrats for the Aventador 🥳
I'm only 4 months into weight training. Previously I was doing a Bro split with 6 exercises per workout and 3-4 sets to failure. Later I changed it Chest-Tri, Back-Bi and Legs-Should split in the same volume.
I was working hard, I was taking 8 hours of sleep and apt diet but the progression was just not there, in fact the same weight felt heavier.
Last week I made a decision to cut the extra sets and stick to 12-15 sets a week per muscle group. Already in the second half of the week I hit my PR for almost every exercise that I do.
Recovery is so important!
I think this video was accidentally left out of the "How to design muscle growth training program (ft. The rp hypertrophy app)" Playlist. P.S. LOVE the app. And LOVE the gains!! Thank you Dr. Mike!!
Lyle McDonald said this about 20 years ago. Between 4-8 sets per muscle per workout. About 10-15 per week.
Thanks Dr. Mike! The app is fantastic and these videos are super helpful. For a minicut then (used properly), best to hit "pushed my limits" on everything starting week 2 maybe?
I had to replay 12:12 three times to be sure about what I heard
We all knew you had it in you but never thought you're THIS cultured dr.mike
Currently doing 4 sets per muscle to failure. 1 all out set per exercise per week for last, chest, quads, hams, delts, calves and 2 direct sets for bis and tris, neck, abs, forearms.
Drained? Overwhelmed? No more fucks to give? Are we talking about my job or current workout program? Going to the gym is what keeps me going to work each morning, because we have a full scale gym at the office and it's free. Thanks for listening Dr. Mike! Also, I downloaded the app and it called me fat!
Love you guys!!!! ❤️
The app is too expensive. Reduce price, more people will buy it, your profits will increase.
If it was $5 I would've had it for the last year
It's does a pretty nice job of replacing a trainer that costs $100 a session. Been using it for a year and worth every penny.
Let me guess without watching - the lowest number of sets you can continuesly progress with ?
I have a newborn and am getting 4-6 hours of sleep per night. I’m keeping up with zone 2 cardio 3x per week, pull ups, climbing, lunges, and box step ups. I’m looking for feedback on appropriate diet and volume of activity. I’m concerned that I’m just going to lay on fat due to sleep deprivation and cortisol levels.
It's great that I have found this video! Now I understand how to select the load or pump! Thank you!
“It makes me wealthy” Honestly. I respect the straightforwardness. “Why buy my app. Well… it makes me money.”
We love you Mike
Love the channel, love the app but at 250 bucks a year its a hard pass for me.
Have you never had a personal trainer before? This app is basically a pocket personal trainer. It's going to keep you accountable and remove the guesswork from your progression - the two main reasons people seek out fitness help in the first place instead of doing it on their own. $25/mo is an actual steal. You'd pay 10-20x that amount for an in-person trainer.
@@ericclose6897This is a good point and a lot of people don’t factor in the time they waste spinning their wheels before really figuring out what to do to get the results you want. This is probably my a good investment for someone who’s newer and actually committed to the gym (actually had gone several days a week for a few months) and what’s to skip a lot of the learning curve.
Fully understood that different people have different financial situations tbf. The app is really worth it though (provided that it doesn't come at the cost of essentials ofc). It's so so easy to end up doing too much or too little volume, and then before you know it 2 years have passed and you're still benching the same plate for 10 reps. I'd say to at least try a few months. I was in the "wayy to much volume/GVT squad assemble" camp. And the workouts were so tough, that I'd sometimes just hit that body part once a week, and sometimes I'd skip it altogether. But with the app, I haven't left a single workout complete. I'm in week 4 of the Meso, so it's starting to get hard but still keeping with it.
@@ericclose6897 Yeah, I did. He was 80€/hour. Much more expensive of course but you can't really compare an app with a person that monitors and corrects you in real life.
@@ericclose6897 Do trainers actually log your work and its effects, look at your past results and give recommendations based on that?
It's probably a better way to mark a max workout timeframe beforehand and a reason to use dropsets, mayoreps etc
Mmm… mayoreps….
Synchronized Unicorn Dancing needs to be a thing 🙌🙌
Using this app is indeed an exercise in honesty, for RIR, reps, pain, soreness and workload. The results from the templates were already phenomenal. But this is next level. 👌
Wooo! - Dr. Mike
Great timing. Just got this app and this video as well as the others clarifies a lot.
I would love to take a look at your unicorns practicing! ♥
Dr. Mike, your get rich and have unicorns dancing intro literally made me laugh out loud. That's some funny sh@t.
Using the app two weeks now and this is great info for me. Love the app btw.
Did anyone look at the title of his Mesocycle? 😂😂😂😂 this dude
Thanks for this info! (I did a bad job with my first mesocycle…and I also do CrossFit 4 times a week…so this cycle I’m gonna try not to drive myself into the ground😂). Thanks for your hard work!
If this was your first app video it would have saved your staff from a lot of annoying questions from me! 6 sets of face pulls and 6 sets of OHP was making me nervous despite being accurate
You deserve the trillionare status
Sometimes it feels like 20 sets a week for biceps, 6-15 reps, all to failure, do nothing for growth, don't get me sore, and the only thing I feel is the bicep tendon tightening around failure.
Every single video I watch of this guy, he always says at least 1 thing where I laugh and go "I gotta like this video right now haha"
That intro got me hooked. 👍👍👍👍
Been a long-time user of RP Physique Templates and the RP Diet App! Does the Hypertrophy App calculate / recommend your individual MEV/MRV fluctuations during phasic dieting? Is there a plan for cross functionality with the RP Diet app as well? Thanks Doc!
I am not a machine I am a biological adapting, evolving, changing life form. Some days I do 5 sets, some days I do 2 sets. I have learned to listen to my body and train instinctively. I also change the type of training depending on what my body says. If you listen to this video hes actually teaching you to listen to you bodies feedback. same thing.
Im on a 200-300kcal cut Right now + I reduced my volume to 2 sets per exercise and went from 5 gym days to 4 days. I went from 8.7% to 7.6% bodyfat and gained 300-400g lean muscle mass. I was seriously surprised with this outcome. Guess I did too much.
Dude that was my problem! I have spent 4-5 years doing 3-4 sets with 6-10 rep range. Now i do only 2 sets with 13-20 reps and damnn boiy that pump is amazing and i can see the results like crazy! Even after those years! I wish i knew that before!
Dr Mike: 'Buy my frickin app!'
All the volume.
Can you add a feature where the app yells at you "slower!" and "as if another!"??
Dr Mike never fails to deliver great content.
Especially thumbnails... Like this thumbnail. I studied this thumbnail. A lot
as someone who goes to a busy commercial gym, i am curious as to how the app is able to handle variability in exercises. Sometimes the machines or exercises listed are being used up and waiting for them to become free is a loss of time. I do hope that there is a way that I could substitute an exercise for a session or week that the app would also track well given how sometimes waiting 30 min for a cable or bench is ungodly. hope i am making sense.
Man, you are really good at this! Question I purchased the app and started my first 5 wk meso cycle today, but I will be traveling 2 weeks in July without gym access. So how will this effect my program? Thanks for everything.
I would start back on the previous week you left off on and take some resistance bands to get a pump to maintain on what every body parts your emphasizing?
My last week of the me so gave meso like 20 sets of 0 RIR on DB face pulls. The week before was like 5. Those last two days I legitimately almost puked on shoulder and arm workouts. 😂
Something I’ve been doing is treating the workload question as equivalent to sets away from failure.
I equate “easy” to “I could’ve done 3 more sets before “failure”.”
And pretty good, pushed my limits, and too much as 2,1, and 0 sets in reserve, respectively.
What do you think? Should I just answer based upon the label’s descriptions or is my approach a fine alternative?
I do something similar. Chest exercises, for example, I can rarely do more than 5 sets at a reasonable weight. If I drop the weight by 20 pounds or more and can no longer eek out 10 reps then I'm done.
It amazes me that some people have issues with junk volume. I go with such intensity that 1 pound will feel eventually feel impossible.
Come for the thumbnail stay for the science 🧪
8:09 😂😂😭
Ahhh a man of culture now I gotta buy his app
This seems like a godsend for me as a new lifter, I feel like I’ve been overloading my quads each week, I dread leg day entirely and have some knee pain and slower growth than in some other muscle groups. Seriously thinking of getting the app.
Based on the page it sounds like it let’s you list the exercises you’re willing to do, and then when you select a preset program it has, it fills it out with only exercises you allowed it to use (so you can still use the presets but it won’t recommend anything you can’t do due to lack of equipment for example), is this correct? If it’s that modular then it sounds really fantastic.
I literally just wanna buy the app because I love Dr Mike lol
Let's hear it for the Booooys
When did Mike upgrade to two laptops. Has he doubled his knowledge volume? That's some impressive brain gains bro.
I get very sore but I still have the pump ... And I agree. Recovery is manageable depending on my career choice but diet still an issue
Hey Mike, for example you do 6 sets of quad exercises first and this completes that body part so you get a question about how it went (pretty good). Then you do some glutes (split squats, RDL), in the splits the quads are engaged and push them further. At the end of workout quads are actually pushed to limits, but I choose 'pretty good' instead. How does the app deal with the overlapping compound exercises in different muscle groups?
Actually listening to this while lifting, using the RP Hypertrophy app 💪 at the same time. Feels like Dr Mike is deep inside my home gym and deep inside my…. brain?
Deep inside... well, you know. - Dr. Mike
Dude I can only get so hard
😅
I do 2 sets for isolations, 3 for compounds.
Last sets to the failure.
Saves time, get tired enough, and get good results.
Really, is it not too little to grow?
@@elgringo2852 no. 2 key points, progressive overload and last sets true failure sets. I treat 1st set as semi-warmup set, not that it's easy.
Great video, but i think you forgot to add this video to the playlist of the 'How To Design A Buscle Building Training Program'
As of now I’m doing an upper lower split with 3 sets to failure and hitting each body part 2-3 times a week.
this was the video I needed. If we can get a little bit about the difference between moderate and amazing pumps along the way, I'd appreciate it!
I've had the same question and the way Amazing Pump was explained was "you feel like you could fight God!"🤣
@@urizen2000 Can't wait to choke god out with this hammy pump I got going on
I'm into calisthenics and supplement with weightlifting. would your app work for this? such as starting with planche and front lever training, weighted pushups and handstand pushups, then dumbbell and cable accessories, such as maltese press and straight arm lat pulldown?
These videos for each for the feedback questions should be linked to from the app.
The first day as a beginner (about half a year of any worthwhile lifting consistency) the app gave me just 2 sets of the big movements (bench, row, squat and only one set of DLs) and I was kind of sceptical since I had been doing 3-4 sets for however long, but holy crap I don't think I've ever focused on technique and mind-muscle connection more than I did on those few sets and got a really good pump and I was sore afterwards as if I'd started training after a month long break. Very positive first impression.
Did the sets increase for Week 2? I’m also skeptical about doing only 2 sets for an exercise like bench
@@danielpacheco6766 Only if you rate the workload as too easy. I got a really good pump by just the warm ups + the 2 working sets for the most part but for the last weeks in my program when it's 0 RIR, I've made it a habit to increase the number of sets by 1 since I'm gonna take the next week as a rest week before starting a new mesocycle. Only having 2 sets really makes you feel it out during the reps, because you don't feel like you need to just get thme over with but instead you feel like you need to savor every eccentric and concentric movement. Really useful for mind-muscle connection.
Hey Dr Mike, I'm loving the app! Thanks for the help to understand how to manage the number of sets. One thing I did note was that I do my rear delts on back day and front and side delts on chest day, but the app groups my rear and side / front delts when making soreness judgements / plan adjustments. Not sure if that is going to affect the way it manages my plan. Like if I do chest mon and side and front delts then back the next day, the app maybe thinks that I didn't give enought recovery time to my delts?
Also I'm doing bicep tricep twice a week and the second day of bicep / tricep doesn't know anything about the first day. Will that be an issue? I reversed the muscle training order on second day
Ah a cultured man, has my support
hahaha the first 60 seconds are the real gold
I’m doing 70 weekly sets for my chest and biceps. Liver King, out.
All natty king rise
You're a legend 😂😂😂
I think it was one of the most important videos by far - now minions (users) feel, that you gave them power of choice! Jokes aside, you can ignore my user feedback from yesterday about app delivering volume too slowly over the mesocycle - now I know why 😂
One question tho: does the algorithm within the app also 'memorizes' the ramp up of volume from previous mesocycles and uses this knowledge in a current meso, or is it just based on ratings week to week?
The app is pretty self explanatory but that definition of “pushed my limits” is very useful
Anybody was able to find that app??? It's not on the Google Play store. I'm checking already all June, still not there.
I'm not gonna lie Mike needs to
Do stand up comedy 🤣 these intro has me crying every time yoooo
Does this app work well for a powerlifting focus? My main goal for the next year is increasing my maxes for bench, deadlift, squat, and oh press. I currently do a modified 5x3x1 program but am interested in switching things up soon
You may be better off going with Juggernaut AI for the ability to peak for a single if you want to do that. I am however using this app with very similar exercises and tack Squats, Bench and Deadlifts as main movements. So yeah, you can and totally should get strong at those if you prioritize them. The movements you choose are up to you.
One set per exercise. Mike Mentzer's ideal routine. I train naturally and have been making gains since I started. Thanks for making this video!
So are you essentially maxing out every set you do? That was the goal behind his philosophy. 1 hard working set at maximum weight. Also, how many warm up sets are you doing?
@@CornFed_3 yes. Completely maxing heavier reps to true muscular failure. It's been 6 days since my last leg workout and they're still a little tender. I'm only doing one warm up set with the lightest weight possible to muscular exhaustion. I've been gaining strength every workout and can be seen in either an increase in reps, or an increase in weight. It's been an 8 day recovery and growth period for muscle groups (split workout everyday 4 days alternating muscle groups) but since my legs are still tender today with only 2 days left to go for the next leg workout, Mike Mentzer recommended to extend the recovery and growth time as intensity and strength increases, so I think I'll throw in another day or two just so I don't overtrain.
@@pmuttenthaler, that sounds absolutely terrible. No way legs should still be sore that many days later. Sure, the philosophy “works” for some, but it’s arguably a way to over train without realizing it. That amount of intensity into a single working set can destroy your joints, but more power to you. Mike was a very smart man, but also on obscene amounts of PEDs, meth, and sponsorship money (Nautilus).
@@CornFed_3 it's not terrible. It's working. My joints are fine since they're getting at least eight days to rest. Overtraining happens with higher volume, not lower volume.
Is this a web application I can also access on the computer, or is it a mobile app (only)?
Web based app only
@@mgoblue2009 perfect then! :-) Thanks!
Dr. Mike, I’ve been questioning my volume over a few mesocycles when comparing my workload to the template days, and overall feel like my volume is too low. for example, many individual exercises will be 2 or 3 sets where i’m used to the templates increasing towards 5 sets per session. I feel I tend to grade my work as “pretty good” on the basis of working very hard on those 2 or 3 sets, but based on my soreness (or lack thereof) throughout the training week I’m likely not maximizing my SFR. I have used the add set option many times but I’m wondering if I should be rating my work easier? Mentally and physically I approach each set with intent and I think that factors in to me feeling “pretty good” with a moderate pump when I should probably be putting my foot on the gas a bit more. Thanks.
I noticed my back exercise feels pretty okay when I do it. And in the moment I'm like ... maybe I should do more? No, more isn't more, stick to the plan. Then a few hours later I'm like - OUCH!
It's so tempting to think more is better, but delayed soreness and fatigue will get you
I’m a big fan of the meso name! 😂😅
Can I be a unicorn? Is it possible? These are the real questions that keep me up at night. 🤔😲
Running a max effort/volume, upper lower split, I find 2-3 sets of RPE 9-10 with 4-6 exercises a workout is more than adequate.
I love Mike's sense of humor. I wouldn't be surprised if, in the backend database of the app, there's a bit field named 'little bitch' and it gets checked if you select 'Pushed my limits'. lol
I did 18 sets on chest day for the past year, dropped to 12 sets this weeks sesh but added weight and intensity ans holy hell my chest is pumped 3 days later
So not getting a good pump and not feeling the pump means you aren’t making good growth and not doing enough?
Just got it! Excited to begin using. Will it eventually be made into an IOS app?
Basically, do more sets than Mentzer, but not more than you can recover from. Solid advice, you should become dr or somethin bro you’re hella smart.
The problem is, especially with like 3RIR, I always feel like I can do more sets.
But you don't need to do more. It's better to be more cautious in the few few weeks of a meso and go harder at the end before a deload. You'll soon know if you're going too easy as the weeks go by.
what I do is: I only focus on the perfect execution of my sets and I only decide after the set if I want to do another.
I don't really get any pump but my reps go down from set to set quite a bit. And my progress has been pretty bad 😢