Progression techniques

[rthor4573]

I'm curious what methods people use to create progression and progressive overload in their programs and splits, and how people set up their mesocycles. High volume, moderate intensity, high intensity low volume, etc. For example, Mike Israetal from Renaissance Periodization advocates for adding sets throughout the mesocycle, and applies Minimum Effective Volume (MEV), maximum recoverable vokume (MRV), and Maximum Adaptive Volume (MAV) (terms that he has sort of coined) to his progression strategies. He also utilizes RIR, and adds weight to the bar.

I'm just curious how everyone structures their programs. Not necessarily their split, but do you have a set number of sets you do each meso, and just add weight to the bar? Do you go to a certain proximity to failure and let that dictate your reps? Does this progress as your mesocycle progresses? Does the frequency with which you hit a muscle group change? Do you add sets over the course of your training block? Do you add volume or weight? Etc etc.

I've been listening to a lot of Mike Israetal and Eric Helms stuff lately, and their stuff is the "backed by science, theoretical, can logically conclude" brand of program structuring. I get really into the studies, and the theoretical side, but i don't suffer from the paralysis from analysis syndrome, i just think it's interesting. But I also love hearing the anecdotal, old school experience stuff, ala John Meadows, etc...

So for anyone that makes their own programs, I'm just curious how all of you structure your progressions.
✌

 

[GianT_SlayeR]

John meadows style. I gotta have high volume

 

[rthor4573]

John meadows style. I gotta have high volume

Do you use one of his programs? I'd love to try one of his.

 

[rthor4573]

I'm curious what methods people use to create progression and progressive overload in their programs and splits, and how people set up their mesocycles. High volume, moderate intensity, high intensity low volume, etc. For example, Mike Israetal from Renaissance Periodization advocates for adding sets throughout the mesocycle, and applies Minimum Effective Volume (MEV), maximum recoverable vokume (MRV), and Maximum Adaptive Volume (MAV) (terms that he has sort of coined) to his progression strategies. He also utilizes RIR, and adds weight to the bar.

I'm just curious how everyone structures their programs. Not necessarily their split, but do you have a set number of sets you do each meso, and just add weight to the bar? Do you go to a certain proximity to failure and let that dictate your reps? Does this progress as your mesocycle progresses? Does the frequency with which you hit a muscle group change? Do you add sets over the course of your training block? Do you add volume or weight? Etc etc.

I've been listening to a lot of Mike Israetal and Eric Helms stuff lately, and their stuff is the "backed by science, theoretical, can logically conclude" brand of program structuring. I get really into the studies, and the theoretical side, but i don't suffer from the paralysis from analysis syndrome, i just think it's interesting. But I also love hearing the anecdotal, old school experience stuff, ala John Meadows, etc...

So for anyone that makes their own programs, I'm just curious how all of you structure your progressions.
✌

And to follow up to this... how and when do you all like to deload? When you see a performance dip? Is it standardized, like every 5th week? Do you just reduce total load volume or just actively rest for a week... or 2?

 

[GianT_SlayeR]

Do you use one of his programs? I'd love to try one of his.

Gamma bomb is an awesome 14 week program, I’m doing creeping death now that’s a similar high volume 6 week.

as for deloading, every 6-8 weeks of high volume or super intense routine do a week of lower volume No muscle failure routine.

 

[MFAAS]

High volume for muscle growth for me. I respond really well to it, although I do have to be a little careful with some exercises due to old injuries or sensitive areas. My last hypertrophy cycle I wound up having to take 2 months off from deadlifting because I had some sacroiliitis. Did some BPC-157 (non-pharma, unfortunately) but it didn't do a whole lot of good.

So yeah, as we know, lifting weights is hazardous XD

From the scientific side of the house, currently the research supports the idea that higher volume is a better signal for hypertrophy, whereas lower volume higher intensity is better for strength signaling. Both will work, you can and likely will gain strength and muscle in any rep range, but that's where we are at, currently.

Also, I support @GianT_SlayeR with deloading. In the programs I make for myself which are 14 weeks, every 7th week is a deload. Both reps and weight goes down.

 

[Ferenor]

View: https://www.reddit.com/r/weightroom/comments/lkmoy3/program_review_myocyte_maturation_or_how_to/


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