Mesocycle Progressions for Hypertrophy | Dr. Mike Israetel

Summary by Krater

Dr. Mike Israetel explains how to progress through a hypertrophy mesocycle by adjusting reps in reserve (RIR), weight, and volume based on performance and soreness.

From the video

Answers: How do I progress through a hypertrophy mesocycle week by week?

• mesocycle progression for hypertrophy
• adjusting reps in reserve
• adjusting training volume
• performance and soreness metrics

Exercises

• barbell squat · barbell
• leg press · leg press machine
• bicep curl · barbell
• lateral raise · dumbbells
• barbell row · barbell
• bench press · barbell
• chest fly machine · machine
• pull-up · pull-up bar
• incline dumbbell press · dumbbells

What it concludes

• Start your mesocycle at about 3 to 4 reps in reserve and progress to 0 to 1 reps in reserve by the final week.
• Adjust volume using a two-factor model based on perceived recovery from soreness and actual recovery from performance.
• If you heal ahead of time and performance is good, add 1 to 2 sets.
• If you are still sore in the next session, do not add any volume.
• If performance declines for two sessions in a row, cut volume in half or take a recovery week.