The Myth of Linear Progress

Summary

Dr. Mike from Renaissance Periodization discusses the misconception of linear progress in hypertrophy and strength training. He explains that while beginners may experience rapid, exponential gains due to improvements in technique and adaptation, progress eventually slows and approaches a plateau. Advanced trainees often need to take steps back, such as deloading or adjusting training techniques, to continue making progress. Training follows an S-curve, with exponential gains initially, followed by slower progress. Understanding and adapting to this curve is crucial for sustained improvement.

Takeaways

• 🔍 The assumption of linear progress in strength and hypertrophy training is a myth; progress is often non-linear and follows an S-curve pattern.
• 📈 Beginners and those new to a program can expect exponential progress initially due to rapid learning of techniques and the repeated bout effect.
• 💪 The concept of 'training momentum' describes the early phase of training where multiple adaptations, such as increased size, work capacity, and recovery, happen simultaneously, leading to rapid gains.
• 🚀 As training progresses, the rate of gains slows down and eventually approaches an asymptote, which is a theoretical maximum limit of ability that can be reached.
• 🛑 Advanced trainees may need to 'retreat' to progress, using strategies like deloading, low volume phases, or even fat loss diets to potentiate muscle gains.
• 🔄 The S-curve of progress includes an initial exponential growth, a brief period of linear growth, and finally an asymptotic approach where gains become more challenging.
• 🤔 Expectations should be adjusted according to the stage of training; exponential progress is expected early on, while linear or asymptotic progress is normal for intermediate and advanced trainees.
• 🛠️ Advanced techniques and strategies are necessary for continued progress in advanced stages, including manipulation of training frequency, intensity, and deliberate overreaching.
• 🔄 Sometimes taking a step back, such as during a deload or a switch in technique, can lead to greater overall progress in the long run.
• 🏋️‍♂️ Technique improvements can initially hinder performance but ultimately lead to higher gains once the new technique is mastered.
• 💥 The reality of training is that progress is complex and not always straightforward; understanding and accepting the non-linear nature of progress is crucial for long-term success.

Q & A

What is the common assumption about progress in strength and hypertrophy training?

The common assumption is that progress should be linear, meaning that people expect improvements to happen at a steady, consistent rate over time.

Why does the concept of linearity often fail to accurately represent progress in training?

Linearity often fails because progress in training is typically non-linear, with exponential gains at the beginning and an asymptotic approach to maximum capacity over time.

What is the 'repeated bout effect' and how does it influence training progress?

The 'repeated bout effect' refers to the decrease in delayed onset muscle soreness experienced with repeated exposure to the same exercise, allowing for increased training volume and intensity, which can lead to exponential progress.

How does learning a new lift contribute to the non-linear nature of progress?

Learning a new lift can rapidly escalate progress due to improvements in technique, leading to exponential gains in strength as the technique becomes more refined.

What is meant by 'training momentum' in the context of the script?

'Training momentum' refers to the combination of factors like improved technique, increased muscle size, enhanced work capacity, and better recovery abilities that contribute to rapid gains in the early stages of training.

Why do strength and size gains slow down as a person transitions from a beginner to an intermediate or advanced level?

Gains slow down due to the approach of an asymptote, which represents the maximum potential capacity. As individuals get closer to this limit, improvements become more difficult to achieve and the rate of progress decreases.

What is an 's-curve' and how does it relate to the progress of training?

An 's-curve' is a mathematical term for a type of curve that starts with a rapid increase, then levels off as it approaches an upper limit. It describes the typical pattern of progress in training, with exponential gains at the beginning and a gradual slowdown as maximum capacity is approached.

Why might an experienced trainer sometimes need to 'retreat' to make progress?

Sometimes, taking a step back, such as deloading or reducing training intensity, can help to overcome plateaus and allow for greater progress in the future by reducing fatigue and enhancing recovery.

Can you explain the concept of 'functional overreaching' as mentioned in the script?

'Functional overreaching' is a training strategy where an athlete intentionally overloads their training for a short period to stimulate a greater adaptive response, leading to improved performance once the overload is removed.

What is the significance of adjusting training frequency and relative effort for advanced trainees?

For advanced trainees, adjusting training frequency and relative effort is crucial to continue making progress. It helps to fine-tune training programs and ensure that the body is challenged in new ways to stimulate further adaptations.

Why might an athlete intentionally lose muscle mass after a major competition?

An athlete might intentionally lose muscle mass after a competition as part of a planned break or deload to allow for recovery. Upon resuming training, they can then regain and even surpass their previous muscle mass and strength levels.

How can changing technique, such as switching from conventional to sumo deadlift, impact progress?

Changing technique can initially cause a decrease in performance as the body adjusts to the new movement pattern. However, after this adaptation period, the improved technique can lead to greater gains than before, as it allows for more efficient force production.

Outlines

00:00

🏋️ Myth of Linear Progress in Strength Training

Dr. Mike dispels the myth of linear progress in hypertrophy and strength training, explaining that while people often expect steady, incremental improvements, this is not the norm. He highlights that progress in strength training is typically exponential for beginners due to factors like improved technique and the repeated bout effect, which reduces muscle soreness with successive workouts. However, after the initial surge, progress slows, approaching an asymptote, or a limit to potential gains. Dr. Mike emphasizes that understanding this non-linear nature of progress is crucial for effective training and programming.

05:01

📈 The S-Curve of Training Progression

This paragraph delves into the concept of the S-curve, illustrating how strength and size gains follow an initial exponential growth, then a period of linearity, and finally an asymptotic approach to a maximum capability. Dr. Mike points out that as individuals advance from beginner to intermediate and advanced levels, the rate of gains decreases significantly. He advises against comparing current progress to beginner gains and stresses the importance of advanced techniques to maintain any level of progress, such as periodization, frequency modulation, and overreaching strategies.

10:02

🔄 The Importance of Retreating to Progress

Dr. Mike introduces the counterintuitive idea that sometimes stepping back in training is necessary for advancement. He provides examples such as deloading to reduce fatigue, fat loss phases to improve muscle gain efficiency, and high volume phases to build work capacity before strength phases. Each example demonstrates how a temporary regression can lead to greater progress in the long term, challenging the traditional linear progression mindset.

15:02

🛠️ Technique and Adaptation in Training

In this paragraph, Dr. Mike discusses the impact of technique on training progress, using the example of learning to bench press with proper form, which initially led to a decrease in his maximum lift but ultimately resulted in greater gains. He relates this to the broader concept of adaptation, where changes in training methods, even if they initially hinder performance, can lead to significant long-term benefits. The importance of understanding and embracing the non-linear nature of progress, including periods of regression, is reinforced.

🎯 Embracing the Reality of Training Progression

The final paragraph wraps up the discussion by emphasizing the importance of setting realistic expectations for training progress. Dr. Mike advises trainees to expect exponential progress early in their training but to understand that this will not last. He encourages the use of strategies and technologies to maximize progress and to be prepared to step back in order to move forward. The message is to do one's best, understand the natural ebb and flow of progress, and to not be disheartened by periods of slower growth or even regression, as these can be part of a larger, more effective training trajectory.

Keywords

💡Linear Progress

Linear progress refers to the expectation that improvements in strength or hypertrophy will occur at a steady, consistent rate over time. In the video, Dr. Mike dispels the myth that progress in training is always linear, explaining that while it might be expected, it is not the norm, especially as one advances in their training journey.

💡Hypertrophy

Hypertrophy is the increase in muscle cell size, which is a primary goal for many strength and fitness enthusiasts. The script discusses how the assumption of linear progress in hypertrophy can be misleading, as actual gains can follow a more complex, non-linear pattern.

💡Strength Training

Strength training is a type of exercise that aims to increase physical strength by maximizing the force output of muscles through resistance. The video emphasizes that the concept of linear progress is often applied to strength training but is not always an accurate representation of how strength gains occur.

💡Acceleration

In the context of the video, acceleration describes the initial rapid progress one might experience when starting a new training program or learning a new lift. This is due to factors like improved technique and the body's adaptation to the new stimulus, which can lead to exponential, rather than linear, progress.

💡Momentum

Momentum, as discussed in the script, refers to the training effect where multiple adaptations such as increased size, work capacity, and improved technique compound, leading to rapid gains early in a training program. This is an example of non-linear progress where improvements accelerate over time.

💡Repeated Bout Effect

The repeated bout effect is a phenomenon where the body adapts to a stimulus so that subsequent exposures to the same stimulus result in reduced physiological responses, such as reduced muscle soreness. The video uses this concept to explain why training volume can increase exponentially early in a program, contributing to non-linear progress.

💡Asymptote

An asymptote in the script represents a theoretical maximum limit of performance or progress. As training progresses, gains slow down and approach this limit, illustrating the shift from exponential to linear and eventually to a plateau in progress, which is contrary to the linear expectation.

💡S-Curve

The S-curve is a graphical representation of the typical pattern of progress in training, starting with a rapid increase (exponential), followed by a period of slower growth (linear), and finally approaching a plateau (asymptote). The video explains that this curve is common in biological processes and training adaptations.

💡Deloading

Deloading is the practice of reducing training volume or intensity for a short period to allow the body to recover and adapt. The script mentions deloading as a strategic step back to avoid overtraining and to set the stage for greater progress in the future, which is a departure from the linear progress paradigm.

💡Overreaching

Overreaching in the video refers to the state where an individual pushes their training to a point just before it becomes detrimental, with the intention of stimulating further adaptation and growth. This concept challenges the linear progress model by incorporating periods of intentional regression for the sake of future gains.

💡Technique

Technique in the context of the video pertains to the execution of exercises with proper form and biomechanics. Dr. Mike discusses how learning or adjusting technique can initially hinder performance but ultimately leads to greater gains, illustrating a temporary setback for long-term progress, which is not linear.

Highlights

The myth of linear progress in hypertrophy and strength training is debunked, emphasizing that linearity is the exception, not the rule.

Early progress in training is often exponential due to factors like learning new lifts and the repeated bout effect, rather than linear.

Technique improvements can rapidly escalate progress, especially for beginners, leading to exponential gains in strength.

The repeated bout effect reduces delayed onset soreness, allowing for increased training volume and intensity over time.

Training momentum combines size, work capacity, and recovery abilities, contributing to exponential early gains.

The nervous system's ability to generate force increases during the initial stages of training, boosting progress.

Progress eventually slows down and approaches an asymptote, illustrating the 'invisible ceiling' effect in strength gains.

Beginner gains are unique and cannot be replicated at advanced levels, requiring different training strategies as one progresses.

Advanced techniques such as frequency modulation and pushing closer to failure become necessary to maintain progress.

The concept of an S-curve is introduced to describe the typical pattern of progress in biological processes, including training.

Sometimes retreating or taking a step back in training can lead to greater overall progress, contrary to the linearity paradigm.

Examples of retreating for progress include deloading, fat loss diets to potentiate muscle gain, and high volume phases for strength training.

Increasing poundages during a mesocycle should be done with caution, and sometimes starting lower in the next cycle can prevent overreaching.

Technique renorming, such as switching deadlift styles, can initially decrease performance but lead to greater gains later on.

Expect exponential progress early in training phases and understand that the S-curve pattern will make gains tougher over time.

Advanced training involves strategic steps back to rewrite the S-curve and achieve higher gains than linear progression would allow.

The importance of managing expectations and understanding the natural progression curve to avoid frustration and incorrect assessments of training effectiveness.

Transcripts

hey folks dr mike here for renaissance

periodization

let's talk about the myth of linear

progress in hypertrophy

and strength training so when we

train for and especially program and

especially expect results

in strength hypertrophy training there

is a real big assumption of linearity

which means we just kind of think

that linear things should happen because

we sort of think linearly for example

a lot of times people write a program or

modify it by saying okay i'm going to

add five pounds to bar each week

okay five pounds each week each week

each week is a linear

addition right adding one rep

to each session each week adding one set

to each session each week

gaining 15 pounds on my bench uh last

three months

and then this three months i'm also

going to gain another 15 pounds we plan

like this we expect like this

and that tends to sort of in our world

view

about lifting lead us to think like okay

linearity is

what happens and if it's not linear

what's happening

then something's off something's wrong

something needs fixing okay

the thing is the reality is that

sometimes progress

is linear but that's actually the

exception and not the rule

so there are a few reasons why it's the

exception not the rule a few reasons why

a linearity really is the rule for

example

the first one is the concept of

acceleration

and momentum okay in the beginning of

any program

and for beginners to a program or

training generally

progress is not linear it's actually

exponential it accelerates

the more you keep going why this happens

in a couple of ways

first of all learning a new lift

can rapidly escalate progress just

because of technique

the first time you ever squat you're

weak shit the second time you figure

some stuff out the third time your

technique starts to click and you go

boom boom boom and you're just adding

poundages like crazy

right so technique is a huge thing that

happens rapidly

and thus causes sometimes for a short

time exponential progress

okay another exponential process

is the repeated about effect which is

basically how much

delayed onset soreness you get the first

time you train pretty hard you get

wild amount of delayed onset soreness

like a week and a half's worth the

second time with

pretty similar poundages and volumes

you might get less than half of that

amount of soreness

the third time you train in that exact

same way maybe even with a little more

progression

you might get almost no soreness or no

soreness at all

thus the amount of sets for example that

you add from week one to week two may be

like zero

from week two to week three you might

add one set to everything

from week three to week four especially

in new exercises and arrangements you

might add two sets to everything

just like that exponential progress

because the repeated bout effect

functions on a negative exponent right

it falls off like this

so you can train much much more because

you're no longer sort of

super impeded by this crazy soreness not

a linear way but in an exponential way

right adding all those things together

and adding up multiple adaptations at

the same time

can also get you really rapid gains

at the start in an exponential way

basically this is going to be described

as training momentum okay you're adding

size

early in your training and you're adding

work capacity for the size you have your

muscles have more endurance

and your recovery abilities is expanding

at the same

time because those are similar

adaptations inside the muscle itself

and your technique is going up and i

didn't put this down on the slide but

your nervous system's ability to

generate high levels of force

closer and closer to your maximum

ability to output by the muscle is also

increasing so early in the adaptive

process all of these things

tend to work on pretty similar time

courses which is to say they all add up

at the same time

so it's not that just technique by

itself skyrockets you it's that you're

gaining size

and the ability to output tons of neural

uh

basically impetus to the muscles to

contract and

at the same time you're getting a work

capacity boost and recovery ability

boost all this happens it goes

zoop and it just shoots you right to the

moon and you're like oh my god

i put a hundred pounds on my squat in

two months

okay that does and can happen absolutely

so if you think you're due for linear

progress when you start

or if you're a coach and a trainer like

many of you are and you have new clients

or clients new to your style of training

if you expect them to make impressive

linear progress you may be really

unimpressed for the first week or two

pretty impressed in the second week or

two or week or three

and then weeks four five six you may be

like oh my god they're gonna be the

strongest human being on the planet

right now that doesn't last as many you

well know

okay after the initial surge occurs

okay progress begins to slow down

from that initial surge and then

eventually after some time

depending on how long we're talking

about depending on the circumstance

it begins to approach an asymptote which

is basically

like a maximum line of ability and your

gains are

getting ever closer to it and maybe

never actually touching that maximum

line right

but they approach it slower and slower

and slower and slower each time it's

almost like

an invisible ceiling effect right that

absolutely does happen

how do we know this all the evidence in

the world

strength and size gains slow down as you

go from beginner to immediate advanced

i i was gonna say this later but i have

to say this now huge take-home point

if you look at your beginner gains and

you're like man

i'm doing something wrong lately i'm not

getting gains like i did in high school

that's impossible you would have to do

heaven and earth

crazy shit or take all the drugs in the

world to get high school style gains

those gains are left in high school what

you can do is do your best possible job

as an intermediary as advanced but

you're never going to get those gains

back ever again okay

that rate of gains is nuts unless you

quit training and restart why the hell

would you do that

right so because gains become tougher

and tougher to get you can do something

about it but it requires some serious

effort

more effort more diligence right you

have to do more advanced techniques to

keep

any level of progress happening or as

fast as progress as possible

you have to keep uh frequency modulation

and you have to maybe alter the

frequencies increase the frequency

decrease it sometimes

your relative effort has to be a super

concern you used to just

sort of do five by five and you grow

super well now you have to push closer

to failure to grow super well

overreaching becomes a thing you maybe

do functional overreaching

do a specialization phase for one muscle

for a month to really take it beyond its

limits

back away it grows a ton of new muscle

and you go and do that to another muscle

so on and so forth so it's not just

train normally and get great gains you

have to start training more and more in

advanced fashion to continue to see

gains even approach a linear

sort of model and not get real

asymptotic really really quick

right taking these two things together

the beginning exponential curve

and some linearity towards the end of

that and then the ending

asymptotic curve the combined curve

actually has a term in mathematics it's

called an s

curve okay look bucket looks like an s

holy shit right but s curves if you look

at them

describe almost every single biological

process that occurs in your body that is

trainable

right almost everything learning a

language s-curve

ask her for almost everything including

everything you're going to see in the

gym

right that's how it works so here's the

thing

expect it and when you get on the

asymptotic side of course do your best

but don't be like man why aren't my

gains exponential anymore because that's

just not how it works

right now here's another complexity

that takes us away from the linearity

paradigm

sometimes you have to retreat to

progress okay

especially for more experienced folks

sometimes you got to take one step back

to get any gains at all sometimes to get

better gains for example

sometimes you can get sort of one unit

of gains by just taking a step forward

and in one month you gain a unit of one

other times

you can take one step back in that same

month

and then the next month you gain three

steps forward

because you took that step back that's a

net gain

that's higher over that time than you

would just taking steps four

okay or you know you take one step back

four

four that's a gain of three whereas two

months you just take one and one that's

a gain of two

so over two months you did three versus

two that's better but

the way it got better is you took a step

back first which is fucking baffling

right and is almost nothing anyone would

ever guess would be a good idea

and we have to resist our temptations to

always push for linear progress forward

and forward and forward

and never realize that sometimes taking

a step back is the only thing

that's going to allow us progress

forward or is the thing that's going to

let us progress forward faster

what the hell am i even talking about

here are some examples deloading

because if you continue to add volume

intensity after a while you'll get real

asymptotic and then you'll actually fall

off into negatives

by deloading i mean look you're barely

training someone can be like you're

hardcore right look absolutely

like what are you training this week

you're like barely anything at all i'm

deloading bro you're like

isn't that like getting you not any

better like no not for the time but it's

priming me to get better later because

it's dropping a shitload of fatigue and

conserving my gains aha

okay so d-loading is exactly a perfect

example of this

low volume phases backing away from high

volume letting your body desensitize and

then blasting high volume later

fat loss diets to potentiate muscle gain

you might be gaining so much fat that

your pee ratio your partitioning ratio

basically is crap and any amount of

tissue you gain a ton of it is fat and

not as much

as muscle you get a little bit leaner

get a little healthier get a little bit

of more nutrient and insulin sensitivity

go from like you know 18 down to like 12

percent body fat and all of a sudden

going back up from 12 percent you gain

more muscle than before but remember the

fat loss phase itself

doesn't gain you any muscle so someone

could say like you're in a muscle gain

right like yeah like how many calories

you eat

per day you're like 2 500 they're like

what aren't you supposed to eat in like

4 000 you're like yeah it's not my game

phase i'm doing a fat loss phase and

they're like what the hell you losing

fat for bro i thought you were trying to

get

you know trying to get jacked and it's

like yeah i am but i'm too fat to get

jacked right now at the optimal rate let

me get leaner first that's definitely

one step back three steps forward four

steps forward

sort of thing high volume phases of

strength training

to get stronger the high volume phase

builds work capacity and muscle mass

and later your strength phase actually

retrains that muscle mass to produce

more force

but during the time especially if you're

an advanced athlete during the high

volume phase which usually has more sets

and more reps

you actually get weaker in your 1rms

right if you test your squat

at 700 then you do three months of high

volume squatting like with sets of five

to ten reps or

leg press and all this other stuff you

test your 100 max after that it's going

to be like

670. fuck i lost 30 pounds in my squat

but then

you do a strength phase and for three

months you do strength training

and then you retest your max and now

it's like 7 20. and if you had never

done that in the same time frame maybe

you would have gotten from 7 to 705 or

710 so it did pay off but you had to go

back

to come forward right absolutely the

case right

um here's another one that's going to

happen super super commonly

you increase poundages during a

mesocycle you go from like

250 pounds to 270 pounds like by

increments of five

on your bench press in one mesocycle

then in the next mesocycle

if you just start at 270 or 275 you're

like basically going to failure right

away

your fatigue skyrockets and then you

have to end the meso two weeks later

because you've overreached that's

fucking stupid

so instead of going from 270 right to

your 250 to 270

now you go 260 and then you go to 275 or

280 at the end of that meso

and because you've backed up you've

given yourself a buffer zone

of like some reps in reserve you can

build momentum get great technique great

stimulus to fatigue ratio not too close

to failure all the time

and then you get great mesocycle and

build from there and this is a huge

thing that concerns everyone all the

time seemingly

it's like okay i end my meso at 270 for

sets of eight i got to start at 275

right for sets of eight at least nope

because you gotta have

a buffer for yourself you don't just

start out at your maximum

you gotta work back into it from a

mid-range value and that's 100 fine

and for anyone beyond a beginner it is

exactly how optimal training happens

okay you don't just add ad ad you add go

down

add go down add go down period right

another one last example is for

technique

renorming your technique to get more out

of it than later when i was

a very young man i was in high school i

was bench pressing at my uh

community jewish community center all

right it's like a ymca for jews and so

there i was

and i was benching and i had like pretty

decent bench genetics and i was benching

of course flat back with shoulders out

shit like that

and because i just didn't fucking know

any better i was a high school kid and

there was actually a power lifting

champion an older gentleman named bill

great guy he like saw me bench and he's

like do you want to learn how to bench

press and i sort of knew who he was and

i was like

okay in the back of my mind i was like

fuck i know how to bench press but then

i was like this man clearly knows a shit

so like in the course of five minutes he

taught me to arch and retract

and my bench went down because it's

fucking weird like you usually just

press as hard as you can now you like

think about your shoulder blades and all

this crap and i'm like uh

right so my bench went down and then

after several weeks i tied my old pr's

and then it was like ah and it went all

crazy because now i had a great platform

with perfect technique or really good

technique to bench with and my gains

went through the roof and had i never

heeded his advice or had i heeded his

advice

wash my bench go down and be like this

guy doesn't fuck know what he's talking

about bro fuck that i used to bench more

with my dumb ass like football style

bench

that would have been stupid because i

never would have been allowing myself to

bench as much as possible

but because a technique even a better

technique

when it is new can fuck you up and throw

you off

because your body's ideally wants to do

optimal biomechanical technique which is

the arch bench

but also it's used to a certain

technique when you give it a new

technique it throws off the neural

circuitry completely you're like oh shit

i'm not coordinated

so your maximum force production is just

not the same but sometimes you've got to

pay that cost

how many of you have switched from

conventional to sumo deadlift or vice

versa it's a

shitty switch but after a few months

you're like holy shit

i'm gaining like wild so glad that i

took one step

back to take one forward if you were

obsessed with linearity you would have

never done that or you tried it be like

it's bullshit it doesn't work

right so tldr

at the end of the day here's the deal

expect your clients and yourself to do

better than linearly

exponential progress early in the

training phases okay

and if you're just new to training or

early in any training phase so for

example

you have leg pressed and squatted for a

long time and then you threw hack squats

into the mix because you move

and your new gym has an excellent hack

squat do not expect linear gains on the

hack squat they will be exponential for

a short time

you'll do like 3 15 on the hack squat

for ten you're like fuck that's awkward

as shit my knees kind of hurt

second session you do you know three

three or four or whatever 315 you go up

to 325 or like

10 pounds that's a lot and it feels like

pretty decent you're like oh my knees

don't hurt it feels pretty decent

3 35 the next week and instead of the

reps and reserve you're expecting was

two

at your sets of 10 or whatever it's like

six you're like um i'm barely not

working at all

week after that you go to 365 you skip

45 and 55 all together

and still match your reps with the same

rr like holy crap well that's because

you're grooving

your technique is changing your muscle

architecture is changing to a small

extent and that

boosts you super super high expect that

don't be super surprised by it right

it's a thing that's just going to happen

training follows the s-curve which means

later

after the exponential growth and the

slight linear pattern training is going

to get tougher and tougher

okay improvements in the process can

bump

up the slope of this and take that

asymptote higher but you got to be

attentive to it

but don't let it shock you don't let it

surprise you don't be like you know i'm

doing something wrong

because i'm reaching an asymptote you

could be doing everything right and

you'll still reach the asymptote but you

could reach a higher one

right so still do your best but

understand

that you're not like messing up

something completely insane

if you used to gain 25 pounds on your

squat every year

and now you're only gaining 15. that

might be great right now try to gain 20

do your best but if you still

gain 15 for even another year maybe that

year was your

supposed to be by old methods gaining

10. because you gained 15 you're doing

better than you expected

which is a great thing it's all about

the reality of his expectations

next point second to last point

in the advanced it's not even just about

riding that s curve and trying to get as

high as possible it's about sometimes

jumping off the curve and going back

and then rewriting it again to get a

little bit higher be prepared to take

some steps back to take some steps

forward

it's not all just forward forward

forward as a beginner sure fuck it for

uh

you know freight train but as an

intermediate

you know you could probably consider

some steps back maybe a little deloading

something like that

as you're an advanced individual taking

steps back is a huge part of the game

okay there's not a single ifbb pro

bodybuilder that grows muscle linearly

if you see them a few months after their

biggest show of the year they look

pretty small and you're like what the

hell happened

well you lost all your muscle don't

worry they'll gain it back and then some

when they take a planned break in order

to do that

right so here's the thing final note do

your best to progress

using all the technologies and

strategies that you can right

don't get caught up in thinking

something is wrong if your progress is

not linear

because you're not expecting linearity

expect progress

do your best to get it expect the

s-shaped curve understand it when you

experience it

perfectly fine try to do your best in

any scenario

no matter what folks thanks for tuning

in see you next time