Скачать или смотреть Are You Recovering or Are You Stuck? — The Ultimate Test According to Mike Mentzer

💥 CHAPTER 11: Are You Recovering Well or Are You Getting Stuck? 💥
In this video, we break down, step by step with practical tools, how to know if your body is recovering or if you're accumulating fatigue — and we do it with Mike Mentzer's mindset: measure, act, and validate. If you're tired of trying routines and not seeing progress, this video is for you. 💪🧠

🔎 What will you learn in this video? (Quick summary)

✅ Operational definition of RECOVERY: muscle, CNS, hormonal, and mental.
✅ Objective signs of good recovery (Rule #1: PROGRESSION).
✅ Objective signs of stagnation / overtraining.
✅ Subjective signs you should NEVER ignore (motivation, anxiety, “less in the tank”).
✅ Complete logbook: what to write and how to interpret it (practical template).
✅ Quick readiness tests to do TODAY (performance test, 7-day morning pulse, 60–90s functional test).
✅ Mentzer-style adjustment protocol: what to do if you detect mild / moderate / severe issues.
✅ Preventive strategies: deloads, sleep checks, caloric priority, and how to use advanced techniques without breaking recovery.
✅ 3 practical cases (Beginner / Intermediate / Advanced) with concrete steps.
✅ 6-WEEK PLAN: how to apply it and which metrics to watch to validate it works. ✅
📋 GOALS & METRICS — What to look at for the next 6 weeks? (Practical summary)

MEASURE THIS EVERY DAY / SESSION:

🏋️‍♂️ Reps / Weight on your anchor exercises (goal: improvement in--2 out of 3 exercises)
⏱️ TUT and Cadence (homogenize stimuli)
🔢 RPE (immediately post-set)
❤️ Morning pulse (RHR) and optional HRV (baseline 7–14 days)
😴 Sleep (hours + quality 1–10)
🩺 DOMS (0–10) and Mood / energy levels (1–10)
🗒️ Notes: injuries, travel, alcohol, work stress

Success criterion after 6 weeks: objective progress (more reps or load) in at least 2/3 of your anchor exercises + stable or improved RHR/HRV and sleep. ✅

🧪 EASY TESTS TO DO TODAY (Quick checks)

Simple performance test: same exercise, same weight same reps or more? (green/yellow/red)
7-day morning protocol: RHR + energy/day detect trends.
Functional test (60–90 s): timed push-ups, goblet squats, or rows drop 10% = alert.

🛠️ QUICK PROTOCOL IF YOU'RE STUCK (Actionable summary)

Mild signal: +2–3 days rest, volume −20–30, improve sleep and calories.
Moderate signal: active break 7–14 days + +200–500 kcal/day, prioritize sleep.
Severe signal: pause 2–6 weeks; medical evaluation if systemic symptoms present.
Mentzer rule: only return when you start PROGRESSING again — that is validation.

💡 Practical Tips (in case you panic)

Don't increase variables: change one thing at a time (rest or technique or calories).
One effective set done WELL is worth more than 10 done poorly.
If in doubt: do the simple performance test before the session.
Write down EVERYTHING: the logbook will keep you honest.
🎯 Call to Action

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💬 Comment: What was your most honest metric today? Do you have doubts about your logbook? Write “I WANT LOGBOOK” if you want the template.

🔚 Final Message (Mentzer tone / direct)

“Train with reason, not with pride. Measure what matters: strength and recovery. If you progress, the method works; if not, correct and measure again.” — Mike Mentzer (applied philosophy).