The Hard Exercises You Can’t Afford to Skip for Real Results

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 fucking 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 shit 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 fucking 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 fucking 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 shit 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 fucking 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 fucking 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 motherfuckers

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 fuck 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 shit 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 fucking 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 bitches 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 fucking 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 fucking 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 fuck you up the most that's the highest R7 by you I mean fuck 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 fuck 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 fucked 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 fucking 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 fuck 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 fuck 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 shit 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 fuck 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 fuck 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 shit 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 fuck 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 shit 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 fucking end of the world has to be high RSM but on average we're trying to pick movements that fuck 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 fuck 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 fucks 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 fuck 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 shit 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 bullshit 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]