Maintenance Phase using Hypertrophy App
Hi
Does the Hypertrophy algorithm allow for a Maintenance meso; ie not add reps/sets/load ?
Is the idea to create/ choose a template , input your MV landmarks/sets and to answer the algorithms feedback questions with specific replies (in week 2 and onwards)? If yes what are the answers it needs to maintain the MV?
Or if I've got the above wrong how can the user create/follow an MV program - if possible?
Thanks
Greg
1
Comments
Hey Greg,
Thank you for your question! As long as you are taking an active rest around once a year, a maintenance phase may not be necessary. However, we have implemented the use of 'secondary progressions.' This will focus more on adding weight and reps where you can, but will not push volumes to maximize hypertrophy. To set any muscle group as 'secondary,' click the menu -> edit set progressions -> secondary next to any muscle group you would like.
It would be great to have this question answered. As a user of the app I struggle to use the app for maintenance to dump fatigue. I feel like outside of the deload week, a "maintenance" phase is not supported.
There's a very useful post on reddit with a table that summarises the RP helpful tips for muscle X articles MV, MEV MAV etc per muscle group. "Search Reddit Summary of Dr. Mike Israetel and Renaissance Periodization's Hypertrophy Volume Landmarks".
I used the info on this as its quicker referenece than the full articles or the book. . Dr Mike has done articles on how to program maintenance too which go into more detail, in case you fall outside of these averages.
But you might know this stuff already. For the app I created a program with relevant days , sets per.muscle group then on the feedback I think I entered soreness healed on time, pump amazing, workload pushed my limits. If i remeber correct I think this stopped the algorithm adding or removing sets next week. But I'd always check previous week sets , reps and add or remove a set if needed. I went from 3 to 0 RIR over the meso as usual. Someone might correct me on the RIR.
Save as a template and adjust if necessary, ie reps have fallen off for a muscle group when returning to full training. Read Dr Mike's articles on maintenance if not already.
Hope this helps.
Thanks, that makes sense
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