Barely two minutes in and you already got my like Mike. I love how much insight you provide in these videos, and I’ve listened to your podcast with Jordan literally a dozen times both during gpp and during dinner and downtime. Keep up the momentum brother!
Nice improvement in video quality, new camera? I seem to be getting better than normal results from running a hypertrophy block multiple times in a row. For whatever reason I am making good strength gains at the higher volume/lower intensity. That may be due to my age (61) and being an early intermediate.
I also tng less than I pause. Pretty certain it's because on my comp bench I use a little bit of the 'sink and spring' to get a few extra kg but on tng it's a very controlled, light touch. So probably a bottom end weakness causing it. Seen the same thing in others who sink their bench a bit. Just another potential reason behind this unexpected strength balance
Hey! Thanks for the video. You mentioned that you should change intensity, volume, exercises every development block.But would not that increase the noise from block to block? if I change volume,intensity and exercises in my new block and this block gave me better gains than the last block then how do I now what was responsible for the better gains?.
You can form that picture over time. Once you get a few blocks, you start to notice similarities and differences. "all my most successful blocks use a lot of volume between 80% and 85%." Stuff like that.
@@michaeltuchscherer9322 Ok. But can I run few blocks where I keep everything same and only change intensity to find the intensity that I respond best to?
@@GouravMehta Of course you can do whatever you want, but I wouldn't go about it that way. I'd be concerned that exercises would get stale. I'm assuming too that you'd adjust volume to fit each intensity too -- something that creates about a medium training stress level overall.
@@michaeltuchscherer9322 Yes, that was my concern as well. Let's say, if my gains decrease from block to block, how do I know if my gains reduction is because of change in intensity or desensitization to the exercises. For volume, I was thinking of using prelipins formula for my back off work on my main lift. For accessory lift, I use rep target. If I hit the target I add weight. For accessory work, I was thinking of reducing rep target by 2 if I want to increase intensity by 5% overall and increasing rep target by 2 if I am decrasing intensity by 5%. Makes a little bit sense? I was confused about how to adjust volume when changing intensity then read about exertion load, couldn't understand it properly but in the article, came to know about prelipins formula so thought of using this.
@@GouravMehta Try this video ua-cam.com/video/UM-vFhRnnXY/v-deo.html Also... just on a philosophical level... you're never going to *know* anything here. There will never be anything even resembling certainty because you're an N of 1 and you are changing all the time (adaptations, aging, etc). But you can gradually improve your certainty over time. Hopefully that block review video helps. I should also meniton... the Meta Block Review itself is part of the RTS Training Lab, but you can do something similar by hand using the normal Block Review tools in the free training log. Just FYI.
If you want to take a break from singles for a developmental block how do you program that without using an ascending RPE protocol? It seems it would be hard to program something like 4x5 @75% for a movement. Any example would be greatly appreciated, thank you sir.
You can use any rep range to benchmark progress. You could do x2 @9, x3 @8, x5 @9 x4 @10... basically anything that you can reliably rate (so probably not very low RPE work).
Michael Tuchscherer thank you for the reply. In regards to the above mentioned rep ranges are you still for ex doing 3@6/7/8 or have you ever had an athlete just shoot for a top 3@8 without an ascending protocol and then just adjust accordingly after the prescribed top set. Thank you sir. The reason I ask is because I would notice a difference when using ascending 5’s (5@6/7/8) versus skipping the 5@7 set and jumping to the 5@8. Individual differences is my guess.
I personally like to change at least a few exercises each block simply to keep training fun and get some sort of a novel stimulus. I've also heard Bryce Lewis talk about how he ran the same training cycle months and months on end and kept getting positive results. I suppose in a case like that it is fair to keep running the same cycle back-to-back until something stops working.
How to go about changing the parameters on the competition exercises from dev. block to dev. block concerning the stress indices? Let's say a stress index of 15 is ideal for the athlete and he/she reaches that with 3 x 5 @9 if a change to 5 x 3 @9 is made the stress index doesn't stay the same with the latter (I suppose it's higher and thus deviates from the optimum for the individual)? How is this equation to be solved? I sthe asumption: NL x Intensity = Stress Index appropriate?
Previously.. tng id do a soft touch and constant leg drive. .my pause i would sink with more relaxed leg drive on chest until press command when id fire 100% (Never sank lower after press command so no heave calls) Was akin to a milirary press and push press. Trying to be less crap now! 🤣
Barely two minutes in and you already got my like Mike. I love how much insight you provide in these videos, and I’ve listened to your podcast with Jordan literally a dozen times both during gpp and during dinner and downtime. Keep up the momentum brother!
Video on stress index!
Yes Please
Great video Mike! Could we get a video on stress index please?
Nice improvement in video quality, new camera? I seem to be getting better than normal results from running a hypertrophy block multiple times in a row. For whatever reason I am making good strength gains at the higher volume/lower intensity. That may be due to my age (61) and being an early intermediate.
I also tng less than I pause. Pretty certain it's because on my comp bench I use a little bit of the 'sink and spring' to get a few extra kg but on tng it's a very controlled, light touch. So probably a bottom end weakness causing it. Seen the same thing in others who sink their bench a bit. Just another potential reason behind this unexpected strength balance
Hey!
Thanks for the video. You mentioned that you should change intensity, volume, exercises every development block.But would not that increase the noise from block to block? if I change volume,intensity and exercises in my new block and this block gave me better gains than the last block then how do I now what was responsible for the better gains?.
You can form that picture over time. Once you get a few blocks, you start to notice similarities and differences. "all my most successful blocks use a lot of volume between 80% and 85%." Stuff like that.
@@michaeltuchscherer9322 Ok.
But can I run few blocks where I keep everything same and only change intensity to find the intensity that I respond best to?
@@GouravMehta Of course you can do whatever you want, but I wouldn't go about it that way. I'd be concerned that exercises would get stale. I'm assuming too that you'd adjust volume to fit each intensity too -- something that creates about a medium training stress level overall.
@@michaeltuchscherer9322 Yes, that was my concern as well. Let's say, if my gains decrease from block to block, how do I know if my gains reduction is because of change in intensity or desensitization to the exercises.
For volume, I was thinking of using prelipins formula for my back off work on my main lift.
For accessory lift, I use rep target. If I hit the target I add weight. For accessory work, I was thinking of reducing rep target by 2 if I want to increase intensity by 5% overall and increasing rep target by 2 if I am decrasing intensity by 5%.
Makes a little bit sense?
I was confused about how to adjust volume when changing intensity then read about exertion load, couldn't understand it properly but in the article, came to know about prelipins formula so thought of using this.
@@GouravMehta Try this video ua-cam.com/video/UM-vFhRnnXY/v-deo.html
Also... just on a philosophical level... you're never going to *know* anything here. There will never be anything even resembling certainty because you're an N of 1 and you are changing all the time (adaptations, aging, etc). But you can gradually improve your certainty over time. Hopefully that block review video helps.
I should also meniton... the Meta Block Review itself is part of the RTS Training Lab, but you can do something similar by hand using the normal Block Review tools in the free training log. Just FYI.
If you want to take a break from singles for a developmental block how do you program that without using an ascending RPE protocol? It seems it would be hard to program something like 4x5 @75% for a movement. Any example would be greatly appreciated, thank you sir.
You can use any rep range to benchmark progress. You could do x2 @9, x3 @8, x5 @9 x4 @10... basically anything that you can reliably rate (so probably not very low RPE work).
Michael Tuchscherer thank you for the reply. In regards to the above mentioned rep ranges are you still for ex doing 3@6/7/8 or have you ever had an athlete just shoot for a top 3@8 without an ascending protocol and then just adjust accordingly after the prescribed top set. Thank you sir. The reason I ask is because I would notice a difference when using ascending 5’s (5@6/7/8) versus skipping the 5@7 set and jumping to the 5@8. Individual differences is my guess.
@@codyd6385 You can do either depending on how you want do distribute the stress / volume of the protocol. I've done them both ways.
Michael Tuchscherer thank you sir.
I personally like to change at least a few exercises each block simply to keep training fun and get some sort of a novel stimulus. I've also heard Bryce Lewis talk about how he ran the same training cycle months and months on end and kept getting positive results. I suppose in a case like that it is fair to keep running the same cycle back-to-back until something stops working.
Loving these videos Mike!
How to go about changing the parameters on the competition exercises from dev. block to dev. block concerning the stress indices? Let's say a stress index of 15 is ideal for the athlete and he/she reaches that with 3 x 5 @9 if a change to 5 x 3 @9 is made the stress index doesn't stay the same with the latter (I suppose it's higher and thus deviates from the optimum for the individual)? How is this equation to be solved? I sthe asumption: NL x Intensity = Stress Index appropriate?
Previously.. tng id do a soft touch and constant leg drive. .my pause i would sink with more relaxed leg drive on chest until press command when id fire 100% (Never sank lower after press command so no heave calls)
Was akin to a milirary press and push press.
Trying to be less crap now! 🤣