hey folks Dr Mike here for Renaissance periodization video number 10 in the how to build and execute your hypertrophy mesocycle video series there's 12 videos total so getting to the end of things here today we're going to talk about individualizing volume I'm going to tell you all about how that works and I'm going to try to show you how it works with the new RP hypertrophy app which is for sale the link is right in the description below it's the top link and by the way if you like it for a month think about getting
it for the year for two good reasons one it actually saves you 30 money which is like a lot of savings definitely consider that the other is it gets me a lot of money and I like money don't you like money it wouldn't be nice if I got wealthy you could look from your not so wealthy home up to my home on the hill and you can see my unicorns practicing for synchronized unicorn dancing which is what I'm gonna get into when I'm a trillionaire in any case volume adjustment here we go in the hypertrophy
app and without it if you want to do the stuff in your head and be a proper scientist so to speak the algorithm that determines your volume that it recommends and by recommends I mean it just physically gives you fewer or more sets every single time that you train is complicated because at least three factors go into it the first factor is how pumped you're getting if you're getting really crappy pumps that are barely there it'll probably want to raise your volume if you're getting amazing pumps it probably doesn't want to give you any more
volume because you're checking the green box you're winning the next one is soreness if you don't get sore at all that's probably okay as long as you're getting good pumps and good progression but if you're not getting great pumps and everything else is mad if you're not getting sore at all trying to do more volume is probably a good direction towards more growth but if you're getting really sore especially super ultra sore you don't want to do any more volume and maybe even a little bit less because there's too much damage and it's Overkill but
there's a third Factor there what your own perception is of your fatigue and Recovery status for sustainability purposes and sustainably is the only way we grow muscle enough of it in the long term you got to keep coming back week on week if you are doing an amount of volume let's say 10 by 10 in the squat if you're really having thought things through if you're doing an amount of volume that overwhelms you you feel psychologically and physically under recovered yeah the pumps or whatever the soreness is whatever you're just drained you can't keep doing
that to yourself the point at which you should feel completely drained and overwhelmed is the last week of every single mesocycle before the deload all the weeks up to that should be much more manageable so you shouldn't have a volume that is overwhelming to you it is not ideal or sustainable physiologically and very importantly psychologically like you guys ever looked at your plan and you're like I have six sets of upright rows I'm gonna kill myself or just leave the gym and never do an upright row ever again and if you do a lot of
sets if you have a ton of sets like way too many for how much your volume tolerance is from what your workload tolerances you can get through them but you you sort of there's a fatal conceit there is that you are just getting through them right 15 16 17 rack fuck God I hear two minutes later right here yeah maybe if you had three or four sets of upright rows and not six you could focus like a fucking Cyborg on those three or four sets and just fucking grind them out perfect decentral control everything because
you're not overwhelmed by the amount of volume you have to do and then you could really do a high quality job with those three or four sets and get your best combination of growth and fatigue because you could get a little bit more growth from doing six cents not so well then four sets really well but the fatigue that comes along for the ride is so high it's just going to burn you out in a few weeks anyway and you're not going to get a lot of long-term gains so pump and soreness we already asked
about those and talked about them in video number eight perhaps handling all that already but there is another question for workload that the Apple asks you independently let's look at this in the hypertrophy mesocycle that we made earlier so we're going to check this in and it's going to say it's going to ask about joint pain and chest soreness let's say we got low pain and got a little sore okay great and then just so happens that at the end of the workload for a specific muscle group every exercise that goes in that muscle Group
which this bench press camera bar down set is the last in this example what we're going to have here is once we check in and do as many reps it's going to ask us joint pain again because it's a different load so if you switch the load sometimes heavier loads cause more joint pains and lighter loads the app will keep track of that which is really neat say well I didn't get a joint pain here the chest pump was actually really good moderate and not amazing now the chest workload question comes up I will put
a fine point on this this is where honesty to yourself is the only only only thing that matters let's take a look at how and why so it says chest workload how would you rate the difficulty of the work you did for your chest all of the sets combined how do you feel was it easy because look to be honest our program currently is two sets of chests you'd be like boom boom done right this is the easiest thing in the world of course you'd click easy that's obvious next one is pretty good and this
one I would say like it's something you can keep doing week after week after week in week one ideally everything should be easy in weeks two three four Etc except for that last week you should probably be clicking pretty good if you're not click easy or click push my limits and the app will help raise or lower your volume to get you it's kind of trying to get you into a pretty good State most of the time if pushed your limits is what you select here's how you feel about it right push your limits means
this and it means exactly this let's say you had seven total sets for chest after set seven when you rack the shit if your buddy turns to you who does not have the RPI purchase app you scan man I'm feeling it you want to do another set you're like bro that last set dot dot dot pushed my limits I don't think any more is a good idea it really really the next set is going to be junk volume for me the next set I'm just gonna be like I'm still here I think pushed your limits
means it was great stimulus it wasn't too much but damn it's getting close to that fine line it's the same thing could be true with like eating you know you like have like a huge burrito at like the great Mexican place down the street and someone's like Are You full you're like bro I'm not too full I'm not hurting but if I have another chip another corn chip and throw it in my mouth another tortilla chip that'll be that I'll be way overboard so push my limits is I don't want to do any more and
here's a little Insider trick if you click push my limits on any of your muscle groups in the app in any given session the next time that session comes up again next week it won't increase your sets no matter what your rate for pump or soreness or anything else it won't increase them anymore Push by limits is a hard stop to know more seven sets that's it next week also seven even if you the pump and soreness and all this other stuff said hey like you could do eight sets it won't go to eight so
if the app is overdoing the volume for you that means you are not being honest enough with your workload rating so the workload rating is your chance it's your second to last chance to really decide do I want to do less volume the same amount of volume or more volume and if you're like look I don't want to do any more volume I feel like it won't be sustainable for me just say push my limits you are not admitting that your ego is weak we don't expect you to be able to do more it's nonsense
let all that stuff just float right the fuck out of your head again that I want to push I want to press push my limits but it was only four sets of leg press like okay okay let me do the logic for you that means you're a bad person they mean someone who's better than you in every single way who should be married to the wife you're married to instead she just found your dumb ass he could do five sets of leg press is that what you think the world has come to no if it
pushed your limits so push your limits that's it now if you're like I'm just being a wuss fucking don't push my limits do you really think like I can do more I should do more hell yeah say pretty good or easy but if it really is pushing your limits don't do any more because quality always comes before quantity so be honest and of course if it's too much because sometimes you like nine sets of legs you really can't walk after set six set six was officially your push to limit set and you did three more
and I'm like look you got too ahead of yourself you got excited you programmed all these sets put in too much if it's accurate then the app will reduce how much work you do next week I said earlier a second to last chance I'll show you what the last chance looks like and last chance is repeating for always so let's say pretty good we say okay great if we want let's see if we go down to Barb about Metro and it's programmed two sets for us and we know like yeah last week I did choose
what I chose and it is I understand it has capped me at two sets because of what I chose but like I was stressed I felt like what was too much it was because my girlfriend was breaking up with me and she physically used my dog's body to hit me with it was real nasty argument I can do more this week you just go right up here and you add a set no problem or if you have three sets and you're like man I know I rated what I rated but two sets is gonna cook
my ass you go over here and you remove a set and you can do it anytime you want so as a recap soreness and pump stuff the app handles for you be honest with that the workload stuff be really honest with that because it's the second to last time really as a programmatic feed forward thing it's the last chance you get to tell the app hey uh I do want more sets if you think it's good on other grounds or no I definitely don't want any more sets the push my limits thing is a huge
thing to use for time saving if you've used our templates before and you rate accurately and you can hypothetically do more they'll just keep giving you more volume and you're like fucking God why this is crazy I don't want this and then people were saying dude look I like you guys RP is great but I'm doing two hour workouts I don't have time for two hour workouts I want an hour and that's it with this app you build your workout you get to choose when you build it exactly how many sets you're going to do
first week you can edit all the sets yourself condense it down to something that takes you 45 minutes with a little bit of room for adding a few sets here and there but when you don't want any more sets you're like my workout takes me an hour next week it's going to also take me an hour I don't want to take any more because I only have an hour great just great push your limits on everything it's not judging you under the hood it's not calling you a little bitch don't worry about any of that
stuff it's just gonna say hey this is the most this person wants to do set wise it still progresses you unload it still progresses you on reps you will still get phenomenal results if you just say push my limits it'll never add another set to that muscle group or that exercise ever again for the entire rest of the mesocycle as long as you keep hitting push my limits if you are strapped for time and if you want a workout that's quick make a quick workout right everything is push limits rate all the soreness and pump
and stuff accurately and it will not increase your sets any more than you wanted to and last chance is like if you want another set here and there you can always add it manually and then next week it'll go okay you do two sets the week before this week you did three next week I'm gonna assume you want to do three again unless you want to delete it and go from there so the app here is really just infinitely customizable to exactly what you want but it also thinks under the hood it's like an expert
system that says hey like uh this is what I came up for you is probably the best idea based on your rating it has better ideas but at the end of the day you are the Arbiter you can always choose the Reps load wait you can always modify them the app is value free it doesn't judge you but secretly this algorithm that judges you morally and actually the app collects your data stream off of your apps like YouTube and judges the shit out of what videos you're watching hentai it'll judge you on that in any
case judge you positively of course a man of culture I've said enough possibly too much Link in the description to buy the thing buy it I get more Lamborghinis we'll see you guys next time next Tuesday for the next video in the series peace homies
