This is the best channel I’ve ever found.

This is by far, the best explanation of hypertrophy programming that I've ever found. VERY WELL DONE. Thank you so much.

There’s fitness KZfaqrs with hundreds of thousands or a million subscribers and they don’t even break down fitness programs like you did! Thank you so much! You’ve answered several questions in one video that I’ve had to watch a ridiculous amount of videos to get answers to.😮‍💨❤

dude, you blew my mind with this explination. Words cannot express how greatful I feel right now. A million thanks.

I’m currently writing a lecture series on periodization and I’ve found hypertrophy periodization to be one of the most complicated models due to lack of research. This is easily the most helpful and practical video I could have ever hoped for. With your permission, I would love to reference your video in my lectures for future students. Thanks so much!

One of the best about hypertrophy programming that I have watched so far. Thanks a lot. Keep up the quality work

Awesome stuff bro! It would be great if you have a summary slide in the end of ur videos.

This video is a true gem. You deserve much more than you actually get

I just watched the Hypertrophy Made Simple Guide from Renaissance Periodization, but I have to say that this video breaks down all the necessary information about how to create the perfect Training Plan. It‘s definitely the best explanation of Hypertrophy Training Plans I‘ve ever seen and probably will have ever seen!!! GREAT job man, I‘m impressed💪

This is by far the best explanation of hypertrophy programming I've found. Thank you so much.

By far the best breakdown of hypertrophy periodization love the effort you guys put in, keep going!

Thank you for the videos. I'm getting my B.S. in Strength and Conditioning and one of my final projects is to create a 1 year training periodization program. Your videos have been immensely helpful in sorting out how to arrange things.

min. 2:27 triceps 11 sets Day 1 & day 3 Total 22 sets per week. Biceps 2 sets day 1, 9 sets day 2 & repeated day 3, 4 Total 24 sets per week . BUT at min 4:53 for tripces push down day 1, 3 sets & day 3, 3 sets => Total 6 sets per week and for biceps 2 sets D curl & barbel curl 4 days => Total 8 sets per week.

Such priceless knowledge, you're sharing for free...!! Keep it up bro.

Exercise in the morning, before your brain figures out what you’re doing.

First video that introduced me to your channel. Subscribed right after!

super helpful!!!! Thank you for uploading such useful information:))) you legit deserve millions of subscribers!!!!

It's such a great masterclass about the fundamentals of periodizing hypertrophy training. It's easy to understand, accessible for novels, it sorts science-based evidence and sums up all the information also for trainers so we can refresh our knowledge in a super fast way. I'm very thankful for your time here and I really enjoyed learning again with your content. Congratulations!

truly excellent video man. I appreciate this so much

Heyy mate , I dived into comment section because of " why more sets for smaller groups " , and i found an updated video but also i noticed that you still reply to comments on this old video wich i rarely see it happening . Amazing brother , keep it up . Thanks for the advices and thanks a lot for not ignoring comments , much love BIG (Y) WISH YOU THE BEST

Now I know where my programming was lacking and what exactly I need to do to improve. Thank you!

This was very helpful thanks for taking time to do this!!!!

This is the best explained video i have ever watched, it is so easy to follow and the guy explains everything so well and detailed with the perfect tone. Good job !

Awesome mate, was good to refresh myself with hypertrophy training. Thank you.

This was EXTREMELY HELPFUL!!!! Thank you for your time!

This video is amazing, very clear and easy to understand. Just surprised it only has 4000 views!

I know this is old but honestly, this is amazing. Honestly helped me build a solid program and sharing with my gym-go-buddies. Thanks for the solid info!

Your concise content is the best resource on KZfaq

This is awesome i have been looking for something like this for so long. Cant wait to gwt home and pur allof this together. Thankyou so much ❤

I like this video. Thanks to the pandemic and lockdowns, I plan on building a home gym, converting my garage into a weight room, I don't have a lot of equipment right now, just a couple small old dumbells, and an easycurl bar. A few standard plates, no bench, no racks, so high volume push ups is all I got for chest. And I'm forced to use the curl bar for deadlifts and bent over rows. High Volume is key for me, I love super sets, and pyramids and drop sets, with minimal rest. Because of my schedule it works best for me to do 5 days a week, with rest days on mondays and fridays, although I often skip rest day to do more arms or shoulders.

This channel deserves to be seen by milions!!

i was looking about this topic for all the internet and you just gave me what i needed and more thank you very much

what about calves? in other videos you mention 15 sets just like abs, biceps and triceps, i know it was just an example to optimize the volume. Calves can be work like biceps or triceps volume? Thank You

This was one of the best videos I’ve seen

Omg thank you so much!! Your method of explaining it is so good!

Thanks for the information! Helped me a lot

What makes more sense, going form [high volume low intensity] to [low volume high intensity] in a mesocycle or going from [low volume high intensity to high volume low intensity]. The periodization example you have shown follows former progression, won't it be better if volume is still increasing even though rep ranges are altered. as in later progression

Really, really helpful - thank you so much!

Thank you for the knowledge!

Chef's kiss. Thanks man!

I like the attenion placed upon joint injuries

Thank you god that I found this. Straight to the damn point!

really great job awesome work congrats

Awesome video mate!

this is professional work ... thanks

Very helpful, Thank you!

Sooooo helpful! Thank you.

Excellent breakdown my friend.

Wow! What I been looking for 😁

This gigachad of a person apart from explaining very complex concepts, also replies to most comments and gives more advice. Thank you man, love your videos

Loved the video man! Just a quick question. If I were to add reps week to week, do sets have to go up as well?

Great video, you explained eververy well.

Woahh old video but wow…just wow. Great video

Great explanation!

Excellent information, thank you

Excellent!

thank you for this amazing video sir, everything is clear and so obvious and easy to understand, you’re a true legend, and i have a question, i’m a beginner and i train 12 sets per muscle group every week, when can i increase my sets? (:

This video is amazing!

I really like your videos. Im a personal trainer and would like to ask why a person should train smaller muscle groups more often than the bigger muscle groups? And tricps is a pretty big muscle, actually it's even bigger than Pectoralis major so im a little confused about the training program. Still a really good video, you differently deserve more views!

Thank you so much for this

Very very well explained

Great stuff!

Great video, helped a lot! But one thing I was wondering was why shoulders/delts were not included in the muscle groups list?

Your explanation is awesome. Thanks for sharing the notes.

This an amazing guide. How do you go about assessing the starting weight for each exercise? Thanks again!

Great 💯🔥

Thanks a lot for this incredible video it help me so much, I gave a thumb up and followed you right after! Question : do you count synergists muscles in the total weekly sets ? for example if you do 4 sets of bench press you count 4 sets for chest and triceps ? Thanks a lot!

Maximum volume per week Chest: 22 Shoulders: 26 Back: 25 Triceps: 18 Quads and Hamstrings: 20 each Biceps: 26 Abs: 25 Calves: 20 Your welcome

I can't thank you enough!

This is gold!!!

THANK YOU SO MUCH!

Great sir

Worth it's length in gold!

Very good and informative , keep up a good work !

For cable pushdown, do we use isolated elbow rotating one or the moving one ? And for the cable pull down, is it the one you sit on the machine and pull the lat down toward your chest or the one you pull with your straight arms in front of you? 🤔 Thank you

Thank you for this video, so helpful! Say you complete a 4 week block, would you do a week of de-loads and then do another 4 week block? Or is the de-load considered to be the first week of the new block?

Another great video!! My goal rep range for compounds for example is 8 to 10 and I'm increasing sets throughout the mesocycle). Say at the end of my meso I was hitting 8, 8, 8, 8 ...., would YOU increase the weight in the next meso or aim to hit the top end of the rep range first? Which do you think would likely hit a platue first?

nice video...thx

Crazy that example split is my exact split wtf haha amazing!

14:05 after finishing another set of 4 blocks with DB bench press, would you then implement bench press back into the program? And how would you do that without dealing with the issues experienced in the first block 4 doing bench press, where the reps are not optimal for hypertrophy. Would you begin with the same low weight used during your first block 1 with bench press?

Should 2 exercises for the same muscle group be performed one after the other, or separated by other exercises. For example should chest flys be performed right after bench press, or should these movements be spread out throughout the workout to let the pecs rest while performing other exercises in between?

How important are Deload weeks? Right now I have an 8 week strength training period, then 4 weeks hypertrophy period, then I’ll do 4 weeks of explosive training. I’ve never had a deload week but if it’s important I could do 9 weeks strength with a deload In between etc, any help/advice is appreciated

Best!!!

This is amazing

Fantastic video

This is excellent thank you! I am just doing the same thing, what are your thoughts on alternating between Day 1 Bench Press & Incline DB Press Day 3: Incline Bench & Flat DB Press To mix it up a little.

Very well detailed and crystal clear, great work guys 👏🏼

For the blocks when you say after 2-5 blocks you need to switch the exercise does that mean you can do a 3 block schedule? Also for the rep range if you start at 12-15 for the first block and get to 6-8 rep range by the last block can you do it backwards as well? Example block 1 6-8 reps and block 4 12-15 reps.

insane video

so i just finished watching this, and I'm still pretty new to working out, I was just wondering since I'm trying to hit back twice a week if I could do 2 exercises on one day, then a different two the next back day?

Man you literally vanished all my confusion Very well explained 👌

sir how to plan 8 week macrocycles, help me please

Hi can anyone please explain what a cable push down and cable pull down are? I gather push downs are for tricep and pulls downs for back, but how do those exercises look in action? Thanks!

the example program right there, can we soccer players use for our gym workout?

At the end, the LP example of increasing weight while decreasing reps every block is used. I was wondering, would this be optimal for hypertrophy since it technically decreases training volume over time (for instance 3x10x100kg = 3000kg volume, 3x8x102.5kg = 2460kg volume) unless we add heaps of sets to keep up (where practicality becomes an issue)?

I may be wrong but doesn't the trainee example program lack shoulder exercises? Can you clarify why? Thank you, loved the video btw

Hi! I just finished watching this video and learnt a lot from it! I had one question - what exactly is Deload? What do you have to do? I tried to find a video on it from you, but couldn't find it. Any insight would be appreciated! Do we have to do this "Deload" every 4 weeks? Do we still train? Do we stop training? Thank You!

thanks for the video. Is any method of progression superior to the other and is it possible to combine multiple methods? eg. increase both reps and rir?

You should look at Renaissance Periodizations for your minimum and maximum volume landmarks to get more accurate results

Thank you sir