Mike Isreatel, RP, MRV concept for Strength
I have seen Mike discuss the hypertrophy concept using the MRV overload principle in some detail but only briefly I’ve seen the strength concept. I’m hoping somebody/ies can share how they have programed using the MRV principle for strength.
Myself I set up a RTS styled template (~12 slots – 6 Pressing + 3 Squat + 3 Deadlift), using a sq and bench slot as examples. First Micro was ramping up to find MRV. Also I wanted to work in number of lifts (NOL) if I started failing reps in sets to maintain volume (training goal was set with reps i.e. 4x5=20 reps) otherwise volume would drop and I wonder if MRV would be reached.
Wk3 4x5x110 @ RPE10 (Possibly MRV)
WK 4 DeLD
M2 Wk5 4x5x110 (felt OK)
WK6 4x5x112.5 @RPE10
WK7 220.127.116.11.2.2.1,x115 (is this MRV, probably not for MRV I should expect a larger delta of reps reduction due to fatigue??)
Wk9 4x5x111 (think I missed this session)
WK10 5,5,5,4,1x111 @RPE10 (thinking I’m passed MRV)
WK11 5,5,5,4,1 x115 (better than M2)
So I was a bit lost upon the final weeks in the micro’s but think I found my MRV. On my next run I’ll use 115kg as a MRV bench mark.
WK 4 DeLD
WK7 3x5x200 WK8 DeLD
WK11 5,5,5,4,1 x205
I could have done with another micro using this data. I guess you end up through the MICRO like:
Wk1: MEV - Min Eff Vol,
WK2:MAV - Max adaptive Vol
WK3; MRV – max recoverable volume
Is this the correct rout that Mike intends? Any thoughts are welcome?
Its the same thing for strength, just you won't be able to do as many sets. Watch this:
Thanks Chris, I had seen this before.
Originally Posted by chris_ottawa
So you keep adding weight until you have a large drop in reps, in my example ~I went from 5,5,5 to 4,4,3 this probably is not a failure of recovery but just to heavy, I would think the following week I would see a failure of recovery and a larger drop. This was my first block trying to find the MRV which I didn’t really get to until the end of the block so the next block will yield a better understanding.
Don't obsess too much over small details, as long as you are training hard and getting stronger then you are doing something right. If you start to burn out (feeling fatigued and performance dropping) after 3+ weeks then it's time to deload. MRV is not a static value, outside stresses, sleep, nutrition, etc., all affect it. Going by number of lifts rather than number of sets is a good way to program a strength-focused training phase if you include a lot of low RPE work, but it's not really relevant to a hypertrophy block because (for example) x7@9 and x9@8 are going to produce similar levels of stress, a rep or two doesn't really make a difference at that point.