Reply
Results 1 to 4 of 4
  1. #1
    Registered User MuayB96's Avatar
    Join Date: Jan 2018
    Age: 25
    Posts: 68
    Rep Power: 47
    MuayB96 is on a distinguished road. (+10)
    MuayB96 is offline

    Question Question for you guys who do rp style for hypertrophy training.

    When starting a new mesocycle, what weight do you start with? Do you start with the same weight as you ended last meso? Or do you drop a little, then work back up and past what you did?

    Example:

    Meso 1: 5-10 reps

    W1: 100x8

    W2: 105x8

    W3: 110x8

    W4: 115x8

    W5: Deload


    Meso 2: 5-10 reps

    W1: 115x6

    W2: 120x6


    And so on.. or would it maybe be better to maybe start at week 2 or 3 weight from last meso?


    Also do you need to rotate rep ranges from meso to meso? Could you do 5-10 reps on the big lifts and 10-20 on isolation for a whole block?

    And if rotating rep range from meso to meso, lets say you go do 5-10 reps on bench for two mesocycles, then on the third meso you switch to 10-20 reps, you would then have to drop to lower weight to get into the 10-20 range, this would still be stimulating just as much growth as the 5-10 rep range? Even at a drop in load used from prior meso?
    Reply With Quote

  2. #2
    Masstrophysicist Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 775
    Rep Power: 18243
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    Originally Posted by MuayB96 View Post
    When starting a new mesocycle, what weight do you start with? Do you start with the same weight as you ended last meso? Or do you drop a little, then work back up and past what you did?

    Example:

    Meso 1: 5-10 reps

    W1: 100x8

    W2: 105x8

    W3: 110x8

    W4: 115x8

    W5: Deload


    Meso 2: 5-10 reps

    W1: 115x6

    W2: 120x6


    And so on.. or would it maybe be better to maybe start at week 2 or 3 weight from last meso?


    Also do you need to rotate rep ranges from meso to meso? Could you do 5-10 reps on the big lifts and 10-20 on isolation for a whole block?

    And if rotating rep range from meso to meso, lets say you go do 5-10 reps on bench for two mesocycles, then on the third meso you switch to 10-20 reps, you would then have to drop to lower weight to get into the 10-20 range, this would still be stimulating just as much growth as the 5-10 rep range? Even at a drop in load used from prior meso?
    It depends.

    I've heard something like this:
    If something was RIR 2 in Mesocycle 1, aim to make it RIR 3 in Mesocycle 2.

    The logic is pretty simple. You get stronger, you advance your intensity. Make sense?

    As for mesocycle to mesocycle progression, it depends what you're doing. If you're going through a basic bulk, this is the rough outline of recommended rep range progression.

    Meso 1:

    50% 5-10 rep range

    35% 10-20 rep range

    15% 20-30 rep range



    Meso 2:

    25% 5-10 rep range
    
50% 10-20 rep range

    25% 20-30 rep range

    

Meso 3:

    15% 5-10 rep range

    35% 10-20 rep range

    50% 20-30 rep range



    The idea is that as you progress through the mesocycles, your goal is to move to increasingly higher rep ranges. This helps prevent issues with fatigue as you're nearing the end of your block, but there's more to it. Something about preparing metabolites or something or another. I don't remember at this point, there is so much information.

    Now to answer your questions directly.

    [When starting a new mesocycle, what weight do you start with?]
    Doesn't really matter as long as you're increasing RIR week to week, and not underestimating your RIRs.

    [Do you start with the same weight as you ended last meso?]
    That's one option.

    [Or do you drop a little, then work back up and past what you did?]
    That's another option.

    [And so on.. or would it maybe be better to maybe start at week 2 or 3 weight from last meso?]
    That's another option. No wrong answer, as long as your RIR is accurate, and you're progressing RIR week to week.

    [Also do you need to rotate rep ranges from meso to meso?]
    Ideally yes, it's recommended to increase your rep ranges meso to meso. Although there may be some exercises that never leave the 5-10 rep range in any meso, and that's fine too.

    [Could you do 5-10 reps on the big lifts and 10-20 on isolation for a whole block?]
    You could, sure. But I THINK the problem with that is you miss out on metabolite prepping or something or another, which is something I forgot and I'll look back into it now.

    [And if rotating rep range from meso to meso, lets say you go do 5-10 reps on bench for two mesocycles, then on the third meso you switch to 10-20 reps, you would then have to drop to lower weight to get into the 10-20 range, this would still be stimulating just as much growth as the 5-10 rep range? Even at a drop in load used from prior meso?]
    Bottom line, yes to everything, probably, as long as you're actually being true to your RIR. RIR is key here. Something I'm doing to make sure I hit my RIR correctly, at the end of a meso, I'm hitting RIR 0 for a week. I'll take ANOTHER week at RIR 0, now experimenting with new exercises and rep ranges in preparation for my next mesocycle. In this way, I will be able to accurately gauge what RIR 0 actually is, and just work back from there. Hope this helps bro.

    Good luck!
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
    ► https://forum.bodybuilding.com/showthread.php?t=180349883
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  3. #3
    Registered User MuayB96's Avatar
    Join Date: Jan 2018
    Age: 25
    Posts: 68
    Rep Power: 47
    MuayB96 is on a distinguished road. (+10)
    MuayB96 is offline
    Originally Posted by Camarija View Post
    It depends.

    I've heard something like this:
    If something was RIR 2 in Mesocycle 1, aim to make it RIR 3 in Mesocycle 2.

    The logic is pretty simple. You get stronger, you advance your intensity. Make sense?

    As for mesocycle to mesocycle progression, it depends what you're doing. If you're going through a basic bulk, this is the rough outline of recommended rep range progression.

    Meso 1:

    50% 5-10 rep range

    35% 10-20 rep range

    15% 20-30 rep range



    Meso 2:

    25% 5-10 rep range
    
50% 10-20 rep range

    25% 20-30 rep range

    

Meso 3:

    15% 5-10 rep range

    35% 10-20 rep range

    50% 20-30 rep range



    The idea is that as you progress through the mesocycles, your goal is to move to increasingly higher rep ranges. This helps prevent issues with fatigue as you're nearing the end of your block, but there's more to it. Something about preparing metabolites or something or another. I don't remember at this point, there is so much information.

    Now to answer your questions directly.

    [When starting a new mesocycle, what weight do you start with?]
    Doesn't really matter as long as you're increasing RIR week to week, and not underestimating your RIRs.

    [Do you start with the same weight as you ended last meso?]
    That's one option.

    [Or do you drop a little, then work back up and past what you did?]
    That's another option.

    [And so on.. or would it maybe be better to maybe start at week 2 or 3 weight from last meso?]
    That's another option. No wrong answer, as long as your RIR is accurate, and you're progressing RIR week to week.

    [Also do you need to rotate rep ranges from meso to meso?]
    Ideally yes, it's recommended to increase your rep ranges meso to meso. Although there may be some exercises that never leave the 5-10 rep range in any meso, and that's fine too.

    [Could you do 5-10 reps on the big lifts and 10-20 on isolation for a whole block?]
    You could, sure. But I THINK the problem with that is you miss out on metabolite prepping or something or another, which is something I forgot and I'll look back into it now.

    [And if rotating rep range from meso to meso, lets say you go do 5-10 reps on bench for two mesocycles, then on the third meso you switch to 10-20 reps, you would then have to drop to lower weight to get into the 10-20 range, this would still be stimulating just as much growth as the 5-10 rep range? Even at a drop in load used from prior meso?]
    Bottom line, yes to everything, probably, as long as you're actually being true to your RIR. RIR is key here. Something I'm doing to make sure I hit my RIR correctly, at the end of a meso, I'm hitting RIR 0 for a week. I'll take ANOTHER week at RIR 0, now experimenting with new exercises and rep ranges in preparation for my next mesocycle. In this way, I will be able to accurately gauge what RIR 0 actually is, and just work back from there. Hope this helps bro.

    Good luck!
    Thank you so much for taking your time to answer all that! Really cleared up everything that i wanted to know.
    Reply With Quote

  4. #4
    Registered User WolfRose7's Avatar
    Join Date: Jun 2016
    Location: United Kingdom (Great Britain)
    Age: 28
    Posts: 11,123
    Rep Power: 52332
    WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000)
    WolfRose7 is online now
    Given this is hypertrophy focused.

    I wouldn't be using any of the same variations for successive meso cycles.

    At which point you work up to the appropriate load for the new variation based on your rpe and rep targets
    5 day full body crew

    FMH Crew, Sandbagging Mike Tuscherer Wannabee
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts