if I give you a crazy bicep exercise to do and you do a few sets of it but then you

can still curl almost as much as you

always could I kind of Wonder like did that really sap anything from your muscles
probably not but if you do some
crazy leg training and then you try to get up off a chair but you can't cuz you're
so weak man probably stimulated
some good muscle growth hey folks Dr Mike here for RP
strength and today I have to chat with you about something called RSM it's a
term I made up but it makes some sense I think RSM stands for raw stimulus
magnitude and I think raw stimulus magnitude matters and one of the ways in
which it matters is ranking exercises based on how much of a probability they
have in just growing muscle and I mean just growing muscle which means we don't
care about other stuff like fatigue
that's why it's called the raw stimulus magnitude I think it's important concept
and I have a specific thing to talk
about a specific set of cases in which it's really really applicable because we
usually on this channel talk about stimulus to fatigue ratio which is just a
slightly modified version of raw
stimulus magnitude so let's get into it really quick raw stimulus magnitude is my
way of having a few

proxy variables to account for how much muscle growth is this let's say exercise
or rep range or program in this case exercise how much muscle mass is this
likely to stimulate the construction of I compose it of a few different things
first is the Mind muscle
connection which I have a little bit of a different way of envisioning than a lot
of folks and that's do you feel the
tension in the Target muscle when you're doing the lift deep
stretching uncomfortable tension or at higher repetitions do you
feel a distinct burn in the belly of the muscle if you can say to yourself
training any muscle you want when I train my chest I don't really feel a lot of
tension through my chest nor do I
really feel a burn at the end of the set with higher reps the probability that that
exercise really stimulates chest
hypertrophy is now probably lower than if you really felt an insane ripping
tension during every rep and especially towards the last few reps a searing burn in
the muscle the other thing I use is
the pump if for three sets of 10 of two different exercises one exercise like
yeah you got a pump whatever but the other exercise you were just bursting through
the
Skin Man a big pump probably and there's good research theoretical research to
support this a little bit of direct research as well but things that cause robust
pumps tend to grow more muscle if
you think about it this way when you get your best pumps it's when you're n do
training you're training really hard
with a lot of volume and you're eating lots of food and getting tons of rest that's
when you get your best pumps well
it's also when you grow the most I don't think that's by accident necessarily and
while the pump might not cause muscle
growth every time you see the best muscle growth you usually see good pumps another
one is
perturbation to consider a muscle that has been perturbed by the training the more
perturbation of muscle experiences
from a given exercise the more likely in my view that exercise is going to really
stimulate some nasty muscle
growth perturbation is characterized by a few things most notably weakness if I
give you a crazy bicep exercise to do and you do a few sets of it but then you can
still curl almost as much as you always could I kind of Wonder like did
that really sap anything from your muscles probably not but if you do some crazy
leg training and then you try to
get up off a chair but you can't because you're so weak man probably stimulated
some good muscle
growth another aspect of perturbation is sensory motor dysfunction you can get
shaky you can get crampy like your muscles can seize up on you and also your
ability to coordinate your
movements really really degrades so try to train the living shed out of your
triceps and really really effective High
raw stimulus magnitude exercises and try to shoot a free throw you might be like wh
it goes nowhere or Falls halfway
short or if you try to push the power it just goes over the backboard like the hell
I lost my athleticism the muscles
are so messed up and the nerves associated with them has such trouble communicating
that you can't even use
them in reliable athletic tasks anymore try brushing your teeth after a crazy bicep
work I like that first time
holding a toothbrush that's really good sign that the exercise did something and if
you have much less of that in a given
exercise if it doesn't mess you up a ton lower chance that it's going to grow you
and lastly in raw stimulus magnitude is the element of disruption this can be
acute soreness you feel right after an exercise is over if you do walking lunges
for the first time in a while
you'll feel sore immediately after the first set but more commonly it's expressed
as delayed onset muscle
soreness and so if you get some delayed onset muscle soreness and really the
more muscle soreness you get from any one or two or three sets of an exercise
compared to any one or two three sets of
another exercise if one makes you really really sore one makes you much less sore
not at all the one that makes you really
really sore all other things being equal is probably going to lead to more gains so
my muscle connection pump
perturbation or disruption all add up we can sort of try to tabulate any way we
tabulate them the exercises that check
more of the green boxes tend to have the highest raw stimulus magnitude exercises
that don't check as many have a lower
one now all exercises have some raw stimulus magnitude otherwise they're really not
training that muscle group at all but it's a spectrum some just have
more especially for any given individual at any given time what is RSM tell us it's
how much muscle growth we're likely
stimulating that doesn't mean you get the muscle growth you have to to eat and
sleep to do that but stimulating the beginning of that process that pathway
is a big deal the more RSM you have the more muscle growth you're likely to get
if you can recover which brings us to the concept of stimulus to fatigue ratio
sfr stimulus to fatigue ratio is the RSM divided by fatigue it's the amount of

muscle growth stimulus an exercise gives you divided by how much fatigue it gives
you such that if you a really high stimulus but an exorbitantly high level of
fatigue it might not be the best
exercise in many contexts but not all which is what this video is about fatigue is
composed of things like joint
and connective tissue stress if one type of skull crusher hurts your elbows more
than the other type it's probably uh not
the best choice axial fatigue if you're trying to get a big back and you're doing a
ton of deadlifts it really beats
the out of your back in a way that bent rows and pull-ups just don't then there's
systemic fatigue which is
composed of at least two parts there are physiological indicators of high systemic
overall body fatigue
things like your sleep gets messed up your hunger gets uh messed up lower hunger as
typically even on a fat loss
diet you get low hunger and you're like I must really be overreaching my systemic
fatigue must really be really high and of course a lower Just Energy
like you just don't have enough energy you're really tired all the time that's a
high level of systemic fatigue I me think about it if your back workout made
you have less energy when you're shopping for groceries later at the store it has
to be systemic you don't shop with your back even your
feet are dragging that's systemic fatigue and also there are psychological
correlates of high systemic fatigue
things like a desire to train if you train hard enough for long enough at some
point you get sick of training and that is a good indicator that systemic
fatigue is now high so you take all those variables joint conected tissue fatigue
axial fatigue and systemic
fatigue you divide them into the raw stimulus magnitude and from that you get
stimulus to fatigue
ratio what the sfr tells us is which extra exercises and which training
approaches and in this case exercises for the purposes of this discussion which of
them cause the most growth or
the most growth stimulus for the least fatigue the most benefit for the least
cost that is critical to understand for the next part of this
talk which is to ask the question of who needs raw stimulus magnitude the most
not stimulus to fatigue ratio which we almost always talk about as the gold
standard of exercise evaluation but raw
stimulus magnitude it's for folks that have two things going on for

them folks that want to grow as much as possible because if you don't want to grow
as much as possible or just a lot
who cares right just do some exercises you'll be fine and people that are position
at the same
time all wanting a lot of growth who have no realistically
restraining cap to their fatigue accumulation that they can create for
example people who train two three or four times a week I mean it's very difficult
to accumulate
really dilar levels notable levels of fatigue if you train hard twice a week I
don't know what hell else you're doing with your life but it's harder and if you
train six times a week stimulus to
fatigue ratio starts to get real real important because you just can't generate
that much fatigue and not pay for it but if you train twice a week
three times a week four times a week you know you're not really concerned about
fatigue all that much because most of
the week you don't spend training you spend it recovering and you just don't need
the help much beginners generally fall into this
category as a beginner you don't have enough muscle mass to get a lot of systemic
fatigue going you can't even
recruit enough of your muscle mass to get local or systemic fatigue to get really
high because you just don't know how to do that yet beginners have a lot
of trouble really trying that hard and the a lot of times they don't
even have the work capacity they just get too tired to keep doing the workouts so
you can't even beat them up and then
most times as per recommendations here on this channel beginners should only be
training well two to four times a week
so beginners kind of bring in all of it and so if you're really really concerned
about the fatigue component of an
exercise for a beginner like joint connection Ive tissue stuff I get to some extent
but systemic fatigue axial
fatigue but what are we talking about here nobody's getting a lot of axial fatigue
squatting 95 pounds for sets of
five come on now right not nobody but very very few people and beginners have such
a huge window of
adaptation and they adapt so quickly that fatigue just almost never a concerning
Factor one of the kind of
pieces of the overall puzzle I want you guys to maybe integrate from other videos
that we've done is typically our
RP recommendation for when to D Lo as a beginner is
like take a week off twice a year for vacation and don't lift weights and you're
good whereas for advanced folks
oh my God we got eight different heris discs just to figure out when you bet Auto
regulated D Lo adaptive D Lo
pre-programmed D Lo combination approach holy crap there's all kinds of weird ass
science there for compers
these they don't even need a D Lo hardly ever so like how much could the stimulus
to fatigue ratio even matter for folks
like that this also applies to smaller less strong lifters I think when I type
that out I typed weaker lifters but that tends to come across as slightly offensive
understandably so so if you're
not like you know World's Strongest Man level strength and you weigh you know Buck
30 Buck 20 Buck 40 uh that's in
pounds for international people good luck dealing with our Superior Navy and
nuclear Arsenal I'm just kidding had to
put in some American Eagle type in there every now and again small or less strong
lifters cannot generate either
the axial fat fatigue or the systemic fatigue that really becomes Ultra concerning
in most cases think about smaller lifters this
is going to come off awkward like you think about your forearm notice I'm moving
this way not
this way this is different what is it going to take for you to train your forearms
so hard that they accumulate
enough fatigue to affect the whole system like what are you crazy but if you think
about it folks that are much
less strong than average and much smaller than average people who just start
lifting weight in high school for example I mean their hamstrings are the
size of my forearms I train my I can train my forearms six days a week no problem
with four sets each time try
training your hamstrings like that if you're stronger you'll break into pieces but
folks can do it when they're beginners and they're just not that
strong and not that big and another big factor here for being a person for whom raw
stimulus
magnitude may be more important than stimulus to fatigue ratio is for people who
have plenty of time to train but low
external fatigue sources so someone that's like on summer vacation from
school and they just go to the gym four times a week and they just bum around
with their friends and eat food and prank call people and sleep for 12 hours a
night like you ain't got nothing else
going on if you were trying to train you're also training for a marathon you also
run a corporation on the side and
you're trying to get into some kind of art activity with your wife on the weekends
I get it overwhelmed too much and even a little bit of training you
got to be like look I got to worry about fatigue here because the rest of my life
brings in a lot of fatigue but the the rest of your life brings in you mostly
just recovery and crazy levels of food and adaptation like you're pretty golden and
the reality that
you'll hit some kind of cap where like whoa your fatigue is way too high occurs but
it occurs once every like I don't
know 16 weeks or something and who the hell out of Sher monotony and boredom can
continue to train for 16 weeks
straight I mean a lot of us because we're addicted but most people hey like once
every 16 weeks take a week off and you're good if that's you stimulus to
fatigue ratio is a great concept to know and understand but it may not be your most
pertinent
concept that gets you the best gains the raw stimulus magnitude is much better of a
bullseye for you let me give you guys
a predictably stupid analogy for this raw stimulus magnitude
is how much you get for what you buy stimulus to fatigue ratio is
that integrated into how much it costs stimulus to fatigue ratio is like
a budget for example if you make $50,000 a year or into countries of Europe
50,000 which really doesn't buy you anything because stupid economy anyway $50,000
a year if you make
that you probably shouldn't just try to buy any car even if it's a car you like
you probably want to buy something like a Honda Civic a car I drove for many years
and I love one of the best cars I ever made why because the Honda Civics
sfr in a sense its budget friendliness is
amazing but remember in this analogy RSM is like how good the thing is what you
get what exactly do you get with a Honda Civic the RSM is like me like it's not
fast it's not luxurious it symbolizes that you're a
very Thrifty person maybe like you know what I'm saying
nobody's writing rap songs about pulling up to the club in a Honda Civic stacked
sitting on bricks
like what the what I mean you say Honda Civic that can't be correct so what you're
getting out of the car is like
it'll take you places it's got air conditioning it's reliable and it's cheap as
RSM not incredible fatigue so to speak very very low the cost is very
very low and if you make $50,000 a year which is to say your fatigue cap is
realistically quite low
Honda civic's a great car and any other car that's like way more money man that's
really stretching your
budget it's not a good idea so this is the bodybuilder in this example someone who
trains six times a day or six times
a day good God six times a week someone who has to do cardio someone who's prepping
for a contest and has the
burden of drugs on them and all the crazy crap and trains their own clients and um
really trying to make their
career work and they're enormous and jacked and I mean they really anytime
they pick an exercise they have to care about how much fatigue it imparts it's
going to affect other exercises other muscle groups it's going to accumulate
fatigue way too much they're going to have to de lo too soon how do you integrate
that with a diet it's a big deal it's a very tight functioning
system one thing goes the other thing has to adjust just like making $50,000 a year
and having to buy a car I can't
just buy anything I'm really budget constrained which is why stimulus to fatigue
ratio for people really fatigue
constrainted is a big deal it should be it's number one but what if you make
$500,000 a year an amount I made when I was negative -2 that's right my parents
invested on my behalf thank you Mom and
Dad for the condo the lakeh house Scott what else did my parents give me Disney
World that was nice Disneyland I never got and I never forgave them for
that gentics did you say great genetics do you see any great genetics you know
what you laughed way too hard at that $500,000 a year compared to $50,000
a year if that's what you make your fatigue cap sfr terms in other words
your spending limit is much much higher you're the equivalent of a college
student who sleeps nine hours a night gets amazing dorm food that he can take a
bunch of protein with them you know if
they don't notice that you're taking it does like nine or 12 credit hours whatever
the minimum amount is nothing
to super hard just normal distribution classes and trains like three times a
week the realistic terrible choices in exercise
selection on sfr you have to make in order to overreach that person in a too short
of a time is basically there's
nothing you can't do it you could have them do partial deadlifts so they're blue in
the face next week they'll be
recovered to do it again with 10 pounds more that is the the analogy here of
making $500,000 a year if you make 500k a year you could
lean into luxury or speed or status on your car it can cost 100K it can cost
200k you can get a Lambo and it's still worth it to you because your cap on
spending isn't really realistic if you buy a $200,000 car and you make $500,000
a year not a lot of people in your life are be like dude are you crazy but if you
buy a $200,000 car making $50,000 a
year a lot of your friends should be like you are crazy you didn't think this
through I'm the other hand that makes sense but maybe underappreciated is a
rich dude

saving tons of money by buying 50,000 uh sorry good God uh a rich dude saving
let's say he wanted to buy some kind of Camaro or some some kind of new Corvette
let's say it cost $75,000 and
Honda Civic cost 25 a super rich dude guy who makes $500,000 a
year saving $50,000 by buying a Honda Civic instead
makes about as much sense as a beginner only trying to do ultra sfr moves because
there's lots of folks that have
figured out the sfr concept on their own or with the help of RP and now they're
really clued into it and some of from
beginners and some of them are smaller some of them don't have a realistic fatigue
cap but you're like don't see
any barbell bench press in the program and you're like what's up with that like
yeah the uh rsm's really high but too
much fatigue too much fatigue for who that's like a rich dude saying oh I don't
want to buy a Camaro I stick to a
Civic what do you do with your money do you have a bathtub you fill with money
actually a really good idea but here they got something wrong screw is a Scrooge
McDuck is that who did that
Scott the diving through the gold coins there's two problems there one is a density
problem if you try to dive in a
pool of gold coins you just impale yourself and you can't walk anymore the coins
don't move out of the way for you the other problem is gold coins don't
feel so good on your skin but let me tell you $100 bills my pajamas are made of
$100 bills
guess what my bet is made of I'll wait also $100,000
bills maybe that's what you're doing with your money because why are you penny
pinching on the Honda
Civic what are you crazy that makes as much sense as someone who's a beginner who's
a well I only dumbbells for me
barbells beat me up too much beat you up to too much for what you can't heal by
next week no I heal so what's the extra
buffer for they don't know because they've been reading about sfr looking uh ASF
far as a concept they've been
integrating it they they seem to understand it intuitively and they noticed that a
lot of their uh favorite evidence-based bodybuilders they use the
concept and they're like well I'm going to be really good I got to use the concept
yeah but you're not adjusting
for the differences between people the rich guy with the car he needs the
status you know what I'm saying Scott if you were a female of reproductive age
attractive and you were
standing outside a club appraising vehicles that were parked there by valet of
course what kind of car would really
get you get some something moving down there for you like R8 that's it that's
all it takes dude R8s are great R8s are great and exactly the kind of car
somebody pulls up to the club Pagani Utopia have you heard about
it Scott oh you want of the fan you the pagat is actually modeled for like a 1920s
car it's and I always say 1920s
was Peak rich guy times um that's what I'm talking about right so R8 pulls up
the rich guy maybe doesn't need the R8 but the R8 yields him something he pulls
up on the R8 and you feel I don't even have to say the ushi Gushi that's what he's
getting for that stuff
in the same way that a young smaller dude you know I'm saying a little Harry
Potter Physique in college no offense needs High RSM abusive exercises that
drive the most muscle growth stimulus to put slabs of beef on his body and you
could say but hold on an R8 costs like I
don't know 200 Grand or whatever like isn't that really crazy spending for picking
up girls at the club if you make
500k a year not really and if you what throw sfr to the wind isn't that a bad
idea well if you're a young dude in college and you have tons of time to eat and
and sleep and rest and
recover you don't need sfr that much you need RSM much more in both cases the cost
be it money
or fatigue is just not the same for both groups relatively speaking it doesn't
affect them the same way and thus some
of us need a Honda Civic to be training with high sfr exercises but others of us
you know I'm saying we need a little G wagon here and there Scott is G wagon uh is
that going to get me anything at the club that I'm on I mean that's like the
in car now G wagon G wagon G wagon
yeah I just imagine being like uh the guy who like the head engineer for the G
wagon head designer and like you're like just driving your regular Tesla or
whatever you own at home and like you
hear that song come on you're like people make music about the car I built what a
strange world oh who made
this and you're like oh it's an artist you look it up and somebody who's you know
like 18 grilled up teeth and face
tattoos criminal record you're like all right guess this this is what my car means
now is make a car for criminals in
any case hopefully with all the strain analogies you guys kind of catching on to
the idea that raw stimulus magnitude
for some people who are not very fatigue constrained can matter more in their
training than stimulus to fatigue
ratio and I'm going to just in a few minutes here build a program using the RP
hypertrophy app there is a three time
a week program and you can use this with other uh frequencies as well RSM raw
stimulus magnitude program it is a basic tough program to
harden you up to get you big because you're small and if you're not small do not
use this program it'll beat
you to death it's going to put slabs of beef on your body and then it's going to
prepare you for more ADV aned more
nuanced more sfr is training later when that becomes a pertinent concern we're
going to use the three time a week whole body template which means you train more
or less whole
body every single time Monday Wednesday and Friday that template is available in
the RPA hopy app I'm going to pick some
exercises as examples that are high raw stimulus magnitude and you can either do
this workout verbatim if you like or you can make your own similar one and just
accept the the concepts and principles
but hold on a second how the hell do we choose the right exercises here I wish we
had a list of rules that told us what
exactly leads an exercise to be more likely to be high RSM than low RSM obviously
you could test it yourself do
a bunch of exercises and see which ones you up the most that's the highest R7 by
you I mean up the muscle the most the rest of you who cares it's it's
not sfr but I'll save you some time I have five rules for life Jordan Peterson
oh wait or a couple rules shy five rules for raw stimulus

magnitude exercise selection they don't always work but godamn are they better than
not having any rules at all let me
explain them to you and then I'll build a program we'll build a program together
rule number
one compounds are typically more raw stimulus magnitude than isolation lifts
that is not a categorical rule it's an average rule so lag extensions dope they're
dope
squats with a barbell yeah that'll you up second rule when you do compounds
there are two types of compounds two biases of compounds you can do distributed and
focused compounds
focused compounds are still technically compound lift because they involve multiple
joints but they heavily bias
one muscle versus the other for example wide grip bench press the analogy I use
most of the time yeah
it's compound but your triceps get hardly dick out of it your chest gets a
lot distributed compounds distribute the load through multiple muscles and
multiple joints relatively evenly a close grip bench hits your pecs sure but also
your triceps a
ton and because of that deep stretch range of motion and now your front dots got
hit even more so you get three
muscles up for the price of one movement boy oh boy that's intense and
usually the range of motion is bigger for those so the high the raw stimulus
magnitude is
higher number three rule free weights on average require more from you
systemically than machines so it's not always true that machines have low raw
stimulus magnitude but uh I think it's a
little bit more true than than average so free weights we're going to be picking
more free weight movement than machine movements on average and for
beginners that don't have a lot of muscle mass either they need to be learning
those free of movements anyway as the very base of their ability to move in the gym
so two birds one
stone godd damn dead birds or Dragon Ball Z bird where he's
flopping along and you throw a stone at him and he just swats it out with his wing
and then the Vegeta music comes on
he's like fool human and you're like oh this is not goingon to go well for me and
then he throws a stone at
you in any case what the hell am I talking about number four high range of motion
versus low
range of motion range of motion means your muscles need to be contracting for
longer each rep it means they higher
probability to get into a real nasty stretched position they do more mechanical
work which means they
you up more for example instead of deadlifting conventional why don't you
put a platform underneath you or just put the 25s on the bar instead of the 45s as
the biggest weight stack as many
them shits as you need to get your working weight and then do deadlifts from a
deficit folks if you've never tried 3 to 6 in deficit deadlifts before
three six am I right try it it'll you up like you didn't think was possible this is
just harder than the
regular deadlift and throws more beef onto your body and
five self-supported versus externally
supported moves rose with a chest support we do the chest supported rows
they're dope good good stimulus but a cable FX row still a machine but there's
nothing supporting you so every time you're reaching deep and you don't want to
snap in half parts of your back
have to be contracted and active there's simply not a requisite in the chest
supported version so if you have to
support yourself against gravity and against movement it's probably higher raw
stimulus magnitude and if you can
recover from it will probably slap more beef onto your whole body this is whole
body stuff by the way guys than a supported situation would so those are
the five rules your program doesn't need to look exactly like mine just try to
use the five rules for RSM exercises if you evaluate yourself to be someone that
realistically fatigue is not a problem
for and you kind of want to get as Jack as you can this is a good idea to try so
let's
switch over to Scott the video guys computer and I'll build a program for you and
hopefully will avoid lots of the
other tabs that are always open and always staring at me and they have Hub and xx
something on them I don't know
what it means but I'm not clicking make sure the mute is on Perfect all right folks
RP hypertrophy app link in the

description if you want to try this out so we are going to find a template we are
going to filter it for
three times per week we got a cool little uh selection screen here we say we're
male for today though that for me
changes based on a daily basis and we want whole body let's see what filters
out hey look the three time a week whole body mail template strange times you'll
notice the exercises or the muscle groups are already pre-arranged chess triceps
back biceps shoulders quads
glutes hamstrings calves on Monday on Wednesday it's the reverse and on Friday
it's another iteration of that this is a really cool variation to make sure that
you're training your whole body relatively evenly and not just like
because if you start with chest and shoulders every time then really chest and
shoulders get an awesome workout every time and if you start with end
with you know hamstrings and calves every time hamstrings and Cals are like the
seventh and eighth exercise to be done all that all right so let's
plan a new Mesa cycle Monday Wednesday Friday everything's already in there and
let's
go fill in in exercises so for chest I mean come on this is easy we're going to
do let's see compound distributed free weight which by the way body weight for
sure should cons as free weight high range of motion self- supported versus machine
supported check this out
deficit push-up how do you with that that's five out of five and I'm going to go
through and choose e uh uh
muscle Group by muscle group just to make sure that this is super super confusing
so chest we're going to need a
little bit of a different angle but we're going to want all the things hit so let's
see if we can't get we can hit
here search to save some time and oh oh incline there we go uh let's
see dumbbell press incline double press fits all of our stuff I mean I prefer
barbells a little
more here but uh nothing wrong with dumbbells so we're going to go there and then
chest here is O we haven't hit that
lower angle yet and it hits all of our so really no matches oh that's
right dips are a tricep exercise I'll use them somewhere else what are we missing
here we have a flat press we
have a dumbbell let's do another incline movement
[Music] and bench press incline narrow grip
everything sorted triceps so Skull Crushers in I love it
triceps down here well why are we even tempting fate
here dips ooh JK well you know these are free weight dips uh just body weight
only we can always change them to dips with weight attached but I'll just leave
these in here for variation sake and
then you know let's do something overhead
whoop barbell overhead tricep extension yeah that shit'll put meat on your
bones let's go to back I mean this is pretty straightforward barbell B Ro to
start hell yes we need something vertical so now we're going to do some pull-ups
and we want distributed so so
we're going to do some underhand grip pull-ups that seems really good and then
we did bent Rosen pull-ups what else can we do for back you
know let's see I guess lat prayers are an option we don't need to do every single
angle for
everything um Let's do let's see what let's scroll through back see what's on
the agenda dumbbells barbells chess Port underhand Easy Bar row biceps and it's a
different kind of row that'll work really well all right moving on to biceps I mean
let's just cut the chase
here normal curl for biceps here and let's get the dumbbells going
and we want something that really stretches the out of us so we will do incline
dumbbell
curl and by steps on
Friday you know nothing terribly wrong with uh cable curl every now and again just
to
illustrate to you guys that like not every single movement to the end of the world
has to be high RSM but on
average we're trying to pick movements that us up plenty
shoulders barbarell upright row check you guys know I'm going to pick next
is SU super R dumbbell
laterals and you know there's some good cable movements that a huge range of motion
that we can do for shoulders so
we'll actually try to do free motion y raises those are really
really awesome very very challenging o
quads it barbell split squat sorry but that shit's gonna happen
and then what else we got for quads you know we said no machines
but what else what what kind of stuff do we have here barbell
squat o pendulum squat sucks let's put that in there that you up good and
proper and quads here will be of
course Squad bar squat High bar beautiful all right
glutes there are a lot of options here at RP we categorize deadlifts under glutes
so we are going to do deficit deadlifts that's going to us up real bad and then for
glutes I think the
next time we train them we are going to do some kind of lunges and a real gnarly
High RSM lunge oh that didn't work
reverse lunge with a barbell that blows in the best way possible
well let's see firebell squat with sumo stance good
enough for glutes hamstrings this is pretty
straightforward dumbbells sff like are cool but they don't allow for the same
loading as barbell on
so we are going to go to stiff legged B for the barbell we're going to take a
little
break for our hams a kind of different type of movement pattern and we are going to
do seated leg
curl and then we're going to come back and do good mornings in our next
hamstring attempt where are you at barill good mornings suck and then lastly Cavs
who
gives a see you guys next time I'm kidding sort of f can yeah the idea of
RSM for Cavs is kind of curious but belt squat caves to save some time we'll do
stair caves and then uh do we have a calf machine around anywhere here H
Smith machine H just any calf machine at your gym should do just fine
boom everything taken care of create the Mesa cycle
hell for noobs there you go six accumulation uh
six uh total weeks accumulation uh five weeks and a D Lo of six easy can even if
you're you know beginner enough just take a few days off and just start again no
need to do the whole week of de lo of
course pounds because we live in these United States of America create the Mesa
cycle and voila you enter your body
weight it spits out everything you have here and you even have a calendar showing
you how much you're in
for the rest of the time that you're training folks give this a shot but more than
giving it a shot I want you to give
it some thought think about in your case is stimulus to fatigue ratio more
important is raw stimulus magnitude more important or are they sort of of roughly
even importance based on which one is
more important is how you're going to select your exercises organize your training
and see the best results for
you and nobody else anyway Link in description thanks for watching let me
know if you have any questions see you next time [Music]
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