Does anyone have some in depth experience with MRV style training?
I am thinking the following, and here are my stats:
6’0”
186lbs
Training at least three times weekly for 2 years
~160-165 LBM
~311 Wilks, ~1020lb total
No gear, 26 yo, male
Currently in moderate/high caloric surplus with very high carb intake, albeit with a physically demanding job of which around 15-20 hours a week qualifies as moderate intensity cardio, and I also intend to be active outdoors this summer.
I am thinking of doing something like 15-20 sets per week of an intensity >= RPE 7. I anticipate that from there I will be able to get a good sense of my recovery, and in the event that I am close to my MRV based on the physiological indicators I monitor (pretty easy to tell with a physical job), I’ll take a week of reduced volume and higher intensity with singles, triples, and at most 5’s for upper body compounds (similar reps but lower volume for accessory lifts), rest, rinse, and repeat.
In the event that I recover quickly from 15-20 sets per group, I’ll add in three or four sets total until capacity is reached on a weekly basis, preferentially loading them in to days where the target muscle group is not primarily targetted. Ie, if I never have DOMS or muscle belly damage proprioceptively in my chest, I will add inclines and pullovers into days where most of the volume is originally dedicated to legs.
One day a week I think it’s appropriate to dedicate completely to peripheral muscle groups like calves, neck, and arms. My feeling is that they get enough work indirectly with compounds to maintain a proper frequency this way, but dedicating a day to them is really the only way to give them enough volume to see progress.
Let me know how this all sounds. I plan to write out a program, I’d be very interested to receive input. I admit I am also trying to accommodate a psychological need for lifting in a compromise with what I can effectively recover from, and if I my instinct is correct modulating intensity and volume like this should do the trick.
I am thinking the following, and here are my stats:
6’0”
186lbs
Training at least three times weekly for 2 years
~160-165 LBM
~311 Wilks, ~1020lb total
No gear, 26 yo, male
Currently in moderate/high caloric surplus with very high carb intake, albeit with a physically demanding job of which around 15-20 hours a week qualifies as moderate intensity cardio, and I also intend to be active outdoors this summer.
I am thinking of doing something like 15-20 sets per week of an intensity >= RPE 7. I anticipate that from there I will be able to get a good sense of my recovery, and in the event that I am close to my MRV based on the physiological indicators I monitor (pretty easy to tell with a physical job), I’ll take a week of reduced volume and higher intensity with singles, triples, and at most 5’s for upper body compounds (similar reps but lower volume for accessory lifts), rest, rinse, and repeat.
In the event that I recover quickly from 15-20 sets per group, I’ll add in three or four sets total until capacity is reached on a weekly basis, preferentially loading them in to days where the target muscle group is not primarily targetted. Ie, if I never have DOMS or muscle belly damage proprioceptively in my chest, I will add inclines and pullovers into days where most of the volume is originally dedicated to legs.
One day a week I think it’s appropriate to dedicate completely to peripheral muscle groups like calves, neck, and arms. My feeling is that they get enough work indirectly with compounds to maintain a proper frequency this way, but dedicating a day to them is really the only way to give them enough volume to see progress.
Let me know how this all sounds. I plan to write out a program, I’d be very interested to receive input. I admit I am also trying to accommodate a psychological need for lifting in a compromise with what I can effectively recover from, and if I my instinct is correct modulating intensity and volume like this should do the trick.
