what's up folks DrMike here for Renaissance periodization welcome to video number four of how to make your best program and fast to for muscle growth this video is on how to estimate your reps in reserve per set and get the Reps that you are targeting this video series is all about how to build your program and I'm also illustrating how to build a program with the world's best program Builder that's probably true that's right true the RP hypertrophy app if you are watching this video before mid-may 2023 please check the link in the description and sign up for the promotional Link in which you get put on a list to get early access to the app and to receive goodies and to get a low price and all that good stuff if you're checking this video out after roughly mid-may 2023 which is when the app is very likely going to be coming out then just go to the link in the description first link is going to be a buy link for the app and you can check it out and buy it and use it and it'll be awesome so let's talk about how to navigate rir rep in reserve targets and get the Reps you need to progress I have five tips for you on rir what is two or three reps in reserve the RP hypertrophy app it shoots for week one two reps in reserve it wants you to leave two reps in the tank which means like if gun to the head you could have done 10 it wants you to stop at eight but since you can't do 10 to minus subtract the linear time and go back in time and say eight stop here how do you tell when you're roughly at two or three reps in the tank which is where you're supposed to stop most of your sets at least in the first week of training the best way to think about it as far as I can tell is it's when the weight really starts to push back which means all of a sudden it feels notably heavier you're pushing it you're like yep no problem and then all of a sudden you're like oh the bar doesn't slow down but you're like fuck man this shit is getting heavy then you're close to two or three reps in reserve in most cases and or all of a sudden the bar starts to both feel heavy and slow down and that's a big one because folks that are relatively slower twitch uh or for various other reasons are grinders Google that one JK don't do that not at work sometimes they'll come down slow and they'll come up slow and grind and you're like oh that's failure like hold on a sec do another rep to see if that gets even slower and even heavier because if you're a grinder you grind rep number seven out of ten or let's say your goal is 10 and then you go for rep number eight and you're like this is the same grind still slow still heavy but no slower and heavier really and again same grind just keep going you want to get to a point where you're like oh shit now that's really slow and really feels much heavier for faster twitch people and slower twitch people alike that point is the same point you just get to it in different ways faster switch people go boom boom boom boom and then yeah rack which people go boom boom boom and then they start their slow grind phase which can be like five to ten reps of roughly the same speed and weight feeling but even though slower twitch folks really want two reps in reserve comes up they'll get that second wave of like oh shit is for real that is when you're close to two or three reps in reserve for most people that's when you rack and that's when you stop and write down your reps you may be thinking okay but what if I misjudge and I don't go far enough in most cases getting any closer than this just doesn't matter it does not matter because for a variety of reasons just challenging yourself a little bit in week one means as you progress over time and the app will tell you how to progress and don't worry I'll tell you how to progress in future videos if you don't use the app it's all okay as long as you don't like do a set of five and you're like I could do 50 more and then you're like ah fuck this okay but that's not really two or three hour as long as you feel that weight get much heavier and slower and you feel that challenge you're golden it's a stimulative set and all the progress after that will be super smooth it's kind of like you don't want to be a wuss in week number one but there are upsides even to airing a little bit on the side of too easy so yeah don't go too hard but you're like okay okay don't go too hard but what about if I go too easy well if you go a little too easy but not too hard there are upsides to this technique your Technique is more likely to remain stable if you don't push it super close to failure early check that's good because as you push really close to failure technique might get fucked up and you don't want any business for that second the stimulus of getting close to failure but not quite two failure is very high the stimulus of getting all the way to failure is a little bit higher the fatigue the the you are essentially exposing yourself to or accumulating from getting close to failure is decent but from getting all the way to failure is a way higher so the stimulus to fatigue ratio is actually better in most cases for stopping well short of failure than it is grinding in closer to failure than you need to grind that's another win another thing is any fatigue that you get extra hangs around through the entire mesocycle and it accumulates and accumulates and accumulates it's like snowfall in Alaska first snowfall eight inches so yeah your boy gets some snowfall like that two and a half inches sleet hail what um cool but then like the next day three inches added and then 16 inches is added it just keeps going fatigue is similar to that and the amount of melting in Alaska is not that high and the amount of melting of fatigue in your mesocycle without a deload at the end which we'll talk about later in the series the redeem just keeps fucking adding up so if you way overdo week one you're like I'll call that two reps in reserve everyone's like yeah fuck that cool you did great good job Conan the Barbarian but then on the other hand in week two or three when you're supposed to be really hitting your stride and hitting bprs you're gonna be gas and exhausted and tired because the fatigue you impose in week one is now hanging out with you in week two three four Etc so it's really really really bad news that bad news reflects itself in the next the last downside of pushing too hard too early which is you want progression you want 10 reps this week 11 weeks 11 weeks 11 reps the week after then 12 reps or 100 pounds 105 110. those solid small progressions that's how fucking growth happens but if you give it all in your first week you accumulate a ton of fatigue really close to failure you do 110 pounds for 10 reps next week the app will say hey automatically by the way it'll be like hey like 115 for 10 reps here's your goal and you're going to do it you're going to be you're going to get 10 because you're going to be like holy shit I I actually I can't do this because I accumulated so much fatigue early it screwed up my progression and even if you survive the second week the third week you might underperform underperformance is not what you want you want to ease into the shit and then slowly and slowly and slowly which the app will take care of you by Auto programming everything rise up to the occasion over time that's what you want going right into the Flames early uh Fools Rush In where wise men Fear To Tread I don't know this isn't the progress Channel get on that other shit and you'll hear more live shit all right Point number four app time in most weeks and in most cases if you do week one and you fill in all your loads and Reps weeks two three four Etc all the way through the app will auto fill your load and your reps for you so if you did 100 pounds or 10 reps this week next week depending on how the cookie crumbles and the app has its own internal logic that it develops you're going to get to do 105 pounds and the goal will be 10 reps or the Apple say stay to 100 but the goal will be 11. some way either by adding a little bit of weight or a little bit of reps or some combination of both the app is going to make things just a little bit incrementally more challenging if I was an app user like you hopefully will be pay me money then I would just hit those numbers exactly if you're really feeling your swag can you change the goal and and hit more yes if you're really under the weather can you change the goal and do a little a little less yes but when you make those changes the app will actually try to auto fill that as well so for example let's say the app is asking you to do you set a hundred pound dumbbells for one arm rows you did a set of ten or whatever sets of 10.
next week the app is going to be like okay sets of 10 but 105 pounds and you're like ah app some idiot broke the 105s at my gym so I actually only have the 110s if you hit 110 in there or you say you know that's a big jump for me fuck that You Auto Correct the app you just click actually fuck I'll just do that right now let's say it's a barbell bunch of row and we have 25 pounds selected then what you're going to go in there and be like yeah so 25 is what I'm supposed to do and there'll be a little Target Emoji here but I'm just gonna go back to 20. whatever reps it has picked for you there let's say it's originally it was planning for you doing 105 for 10. because last time you did 100 for 10.
if you go and say nah I still want to do 100 but it's week two instead of 10 that rep will display to 11.
