He lied about his age, claiming to be older then he really is to look more mature I guess. He lied about either his teenage stats, or his current stats, as he claims to have been 160lb lean as a teen, and is about 160 lean now. With that in mind, hes either made no gains (which is clearly not the case)as he's now the same weight at the same body fat, his teenage weight was lighter, or he is actually heavier then claimed. He is clearly insecure about his height as a manlet, wearing lifts, and taking coordinated photos to make him appear taller. This contradicts his legitimacy as an 'alpha' male. Early on when he started up on youtube, he was 17. He was aiming to teach general life lessons, along with PUA. In his response video to his exposure, I dont think he mentioned his age considering it was one lie he could not defend himself from which people dont seem to realize. He also has a ridiculous made up story about being confident with women where he notoriously "sips a cool glass of lemonade" . He also back peddled on his deadlift goals, pulling a 585 behind the back deadlift/ hacksquat, then trying to show himself off as a 600~lb puller. Tbh I think he doesnt wanna do a fullpower pl meet to hide his weak deadlift. Recently its been exposed that he probs lives with sister, to which his sister was dm'ed bringing to light that she works a lot compared to Alex who apparently is narcissistic, doesnt need to work (probs cause of youtube), and probs thinks hes better than her. TL:DR He lied about his age, his stats (at some point), he's insecure about his height (cause its alpha to be insecure, right?), he started his youtube career at 17, teaching PUA+life lessons, he back peddled on his deadlift, and he likely lives with his sister. Watch Alec's video from Not Stronk Enough to see it, and watch Alex's response vid.
I agree with you on the deadlift goal and his age the rest of what you're talking is a buncha bullshit. Him being a narcissist isn't impossible however.
I'm glad you made that comment on forearms too. Everyone's so concerned about them and it's a pointless thing to obsess on getting bigger in the early days.
In my case the best trap growth i had was from the time i wanted to improve my power clean.Although i dont agree with crossfit methodology if you look at crossfiters and weightlifters most of them have really developed upper back and traps.I bilieve that pc/hang pc with low reps and high weekly volume work wonders for traps.
For real. When i used to do dumbbell bulgarian split squats(dumbbells on both hands), my traps blew up as well. Doing them for 5x8 and holding 60lbs. Im Not doing direct trap work but seems like static holds will kill the traps for sure. Like in hang cleans and hang power cleans.
That moment when you look in the mirror and you see that you have more hair on one shoulder than head. I feel you bro, we share same pattern! Great video! 🏋️
I found until I did heavy cheat shrugs I never quite felt much in my traps. I deadlift and the weight is heavier, and I used to do heavy rack pulls but never felt too much
Sam McCarthy Wrist Curls, Some Pull exercises with fat grips (best are pullups) and heavy farmers walks (either farmer handles or dumbbells) Glutes: Split Squat with nearely no ankle flexion ie foot far forward works best in my opinion. Best in Smith Machine
I see a ton of rack pull comments and I know they work its just if you are an older lifter that exercise requires heavier loads to work and is more likely to not feel great on joint health. Dumbell shrugs are prob a better choice along side your rows on back day and stiff legged deadlifts on some leg days.
It might not be as important for powerlifters and weightlifters but I'm having trouble getting my abs to grow. Arms are easy since it's easy to overload them. But how about abs?
Hello Dr Mike Israetel. I´ve tried your method and got a lot of good results. Always learning from you. I've bought your book, '' How much should I train ''. I haven´to finished reading it. But I would like to ask you. Considering your system of MRV, MAV, MEV and MV: If I want to maintain the size of my arms and at the same time getting my legs bigger, How would be a perfect scenario for me to achieve this goal. Thank you Kind regards, Jarlem
What's your opinion on elbow flexion during shrugging movements? I noticed you seem to do so when imitating the exercises during the video. Most people seem to be quite opposed involving the biceps due to injury risk though it doesn't seem as if it would be that significant.
thespiritbomb Not really. elbow flexion is elbow flexion since the bicep tendon doesn't rupture due to overextension but rapid contraction of the muscle in response to rapid (over-)loading. So no, elbow flexion in any type of heavy Deadlift or shrug motion is not good. If the load is quite submaximal it might not be a problem, but if you jerk DL, power shrugs, or rack pulls with elbow flexion, you put your Biceps tendon at risk no matter which grip you use.
Im really getting a lot out of these videos and i've used them in my programming, but is there any way you could put them in their own playlist on your channel so theyre all in one place to refer back to ? thanks
FUCK YEAHH I LOVE THIS Videos !!! if the people watching this was paying more attention and opened some books they would understand how to train for hypertrophy
Re what day you do things, you only need to know two things: 1. It's good to have a day of recovery with no or light training for bigger muscles (hint: traps are not big muscles) 2. Doing things when your muscles are fresh will let you use higher weights and therefore count as more volume than I'd you did them when already fatigued (e.g. rear delts on pull day is less rear delt volume than rear delts on push day).
Does your system or method work for guys over 40? I mean, I want to build muscle but I feel like I am late to the party. I had never been to a gym, until recently after 20 something years of inactivity. Thank you.
It does, but focus on the big compounds, learn the technique perfectly, start on the lower side of volume and work your way up, and apply progressive overload. If you want to get bigger you also need to eat properly for that. Cheers.
It's stupid upright rows are a great exercise but is already a dangerous movement for your shoulders.... It's pointless to do it behind.... It's like doing a lat pulldown behind the neck.. Doesn't work the muscle any different other then it's more dangerous and you can't use as much weight... Don't make it so complicated... Stick to the basics.
Dr. Mike has admitted several times in the Revive Stronger podcast to be on gear, and it makes sense. He's a 5"8 guy who weighs 240lbs, that's not physically possible without some form of PED. I'm not disparaging Dr. Mike whatsoever. He doesn't claim to be natural or follow the "fake natty train", but I just think it's important to recognize things like genetic potential.
Nine days past I was doing shrugs. I have shrugged for years so I thought I had good form. Somehow I damaged Levator Scapula muscles/tendons. I spent better part of 7 days in bed. The pain was hellacious. The spasms are now releasing and I am returning to normal but I still do not know what went wrong.
I guess he looks at it in the context of whole training. RPATK are amazing for upper traps development, but they tend to be quite fatiguing for what they do. Heavy deadlifts are somewhat more fatiguing, but they build overall more muscle, just not the upper traps to the extent RPATK do. So, if your #1 priority is upper traps development, RPATK seems the way to go, but if you care about entirety of the physique equally, there may be better choices. Though a clarification from Mike would be welcome, maybe he doesn't believe in high rack pulls for building traps after all.
Brother, the levator scapula is a tiny muscle. Everyone brings up this muscle when doing shrugs however although it does slightly assist it is not the primary muscle while doing shrugs😄
Dr Mike Izzzzzzzzzzzrtel here
Lmfao what are YOU doing here?? Good choice in fitness info my dude.
Lol never thought id found fellow Elites here, cept clemens of course
Absolute Legend.
now we need a neck guide
Do I sense an AlphaDestiny fan ?
Yeah, I appreciate that Alex brought out neck training from the fighting world, one has to acknowledge the amount of lying hes done tho
TheKingstonKnight lying about what? I'm actually pretty curious, maybe I haven't seen those videos.
He lied about his age, claiming to be older then he really is to look more mature I guess. He lied about either his teenage stats, or his current stats, as he claims to have been 160lb lean as a teen, and is about 160 lean now. With that in mind, hes either made no gains (which is clearly not the case)as he's now the same weight at the same body fat, his teenage weight was lighter, or he is actually heavier then claimed. He is clearly insecure about his height as a manlet, wearing lifts, and taking coordinated photos to make him appear taller. This contradicts his legitimacy as an 'alpha' male. Early on when he started up on youtube, he was 17. He was aiming to teach general life lessons, along with PUA. In his response video to his exposure, I dont think he mentioned his age considering it was one lie he could not defend himself from which people dont seem to realize. He also has a ridiculous made up story about being confident with women where he notoriously "sips a cool glass of lemonade" . He also back peddled on his deadlift goals, pulling a 585 behind the back deadlift/ hacksquat, then trying to show himself off as a 600~lb puller. Tbh I think he doesnt wanna do a fullpower pl meet to hide his weak deadlift. Recently its been exposed that he probs lives with sister, to which his sister was dm'ed bringing to light that she works a lot compared to Alex who apparently is narcissistic, doesnt need to work (probs cause of youtube), and probs thinks hes better than her.
TL:DR He lied about his age, his stats (at some point), he's insecure about his height (cause its alpha to be insecure, right?), he started his youtube career at 17, teaching PUA+life lessons, he back peddled on his deadlift, and he likely lives with his sister. Watch Alec's video from Not Stronk Enough to see it, and watch Alex's response vid.
I agree with you on the deadlift goal and his age the rest of what you're talking is a buncha bullshit. Him being a narcissist isn't impossible however.
Perfect timing! Will now watch this while on the shitter.
Would love to see an update on this and see if he still agrees with his previous advise
Agreed
Would love to see you shut the hell up
Thanks for getting back to these hypertrophy guides Dr Mike. They are a gold mine of useful information. Much appreciated!
The algorithm can't appreciate these gems 😮💨
This Information is GOLD. Can't believe we're getting this for Free. God bless this guy. Whatta Legend 🙏🏻
This guys is simply the best..very calm and non complicated explanation
One of the greatest bodybuilding advice comes at the end of the video.
Last time I saw a hairy muscular body like Mikes , it was painted on cave wall in France .
I'm sure it was some cave bear.
I'm glad you made that comment on forearms too. Everyone's so concerned about them and it's a pointless thing to obsess on getting bigger in the early days.
This channel should already have a million subs! Always great information!
👌👍Thanks.
08:15 best advice ever
In my case the best trap growth i had was from the time i wanted to improve my power clean.Although i dont agree with crossfit methodology if you look at crossfiters and weightlifters most of them have really developed upper back and traps.I bilieve that pc/hang pc with low reps and high weekly volume work wonders for traps.
For real. When i used to do dumbbell bulgarian split squats(dumbbells on both hands), my traps blew up as well. Doing them for 5x8 and holding 60lbs. Im Not doing direct trap work but seems like static holds will kill the traps for sure. Like in hang cleans and hang power cleans.
I feel like Mike's videos have a Bob Ross vibe.
this is crazy in hindsight
Dr. Mike from the future says go 15-30 reps, to not tax the back as much.
That moment when you look in the mirror and you see that you have more hair on one shoulder than head. I feel you bro, we share same pattern! Great video! 🏋️
Great content and some interesting and invaluable info throughout this series. Cheers, Mike 👍🏼
This is the best information on training I have come across
This guy is just extremely likable.
Finally!!!!! Waited so long for this.....
Dr Mike, you’ve mentioned “total body MRV” in a couple of your videos including this one; would you elaborate on how that is calculated?
sum of all your sets when you can no longer recover from that weekly volume
Honestly probably by research and studies on what is recoverable
Love your content, thanks Mike.
These videos are good, straight to the point
I found until I did heavy cheat shrugs I never quite felt much in my traps. I deadlift and the weight is heavier, and I used to do heavy rack pulls but never felt too much
Did your traps at least get sore from the rack pulls?
Class is in session! Do one on calves please.
Disappointed. I thought that was a guide for pick up traps in Thailand.
An exercise I really like to feel the traps with higher reps are seated db power cleans (the way Louie Simmons does them)
I live for these tutorials!! Thank you guys!!
Fore arms and glutes
Sam McCarthy Wrist Curls, Some Pull exercises with fat grips (best are pullups) and heavy farmers walks (either farmer handles or dumbbells)
Glutes: Split Squat with nearely no ankle flexion ie foot far forward works best in my opinion. Best in Smith Machine
Thank you guys so much so helpfulI please continue uploading
Farmers walks!!!
Most definitely!
Did anyone hear about the bodybuilder and how he caught a mouse that came into the gym? He used his traps.
is there a MRV for the whole body?
Nice to see a shot of barbell brigade, Bart and geo are awesome!
I see a ton of rack pull comments and I know they work its just if you are an older lifter that exercise requires heavier loads to work and is more likely to not feel great on joint health. Dumbell shrugs are prob a better choice along side your rows on back day and stiff legged deadlifts on some leg days.
Such killer info. Thanks Mike
When looking the front of the body, I am very easy to be impressed by the upper trap and the chest
Thank you! Great info.
What about lower traps?
This was excellent Explaining
It might not be as important for powerlifters and weightlifters but I'm having trouble getting my abs to grow. Arms are easy since it's easy to overload them. But how about abs?
Hello Dr Mike Israetel.
I´ve tried your method and got a lot of good results. Always learning from you.
I've bought your book, '' How much should I train ''.
I haven´to finished reading it.
But I would like to ask you.
Considering your system of MRV, MAV, MEV and MV:
If I want to maintain the size of my arms and at the same time getting my legs bigger, How would be a perfect scenario for me to achieve this goal.
Thank you
Kind regards,
Jarlem
What's your opinion on elbow flexion during shrugging movements? I noticed you seem to do so when imitating the exercises during the video. Most people seem to be quite opposed involving the biceps due to injury risk though it doesn't seem as if it would be that significant.
thespiritbomb Not really. elbow flexion is elbow flexion since the bicep tendon doesn't rupture due to overextension but rapid contraction of the muscle in response to rapid (over-)loading. So no, elbow flexion in any type of heavy Deadlift or shrug motion is not good. If the load is quite submaximal it might not be a problem, but if you jerk DL, power shrugs, or rack pulls with elbow flexion, you put your Biceps tendon at risk no matter which grip you use.
RadBandit have you ever seen an Olympic lifter? They do high pulls with bent arms and huge weights.
Thanks doc! Meet up in Philly anyone soon?
Im really getting a lot out of these videos and i've used them in my programming, but is there any way you could put them in their own playlist on your channel so theyre all in one place to refer back to ? thanks
Hi Mike, can you make a video regard of the mid and lower trap? Thank you.
How about above the knee rack pulls?
I love this guy
Calves would be an amazing muscle to cover. It seems to be heavily debated
Coming in the next couple weeks.
Sasass rr
Juggernaut Training Systems twrt
I have a disc herniation in L4-L5, can I still build my Traps.
Should I count traps volume within my total back volume?
I never got big traps even though I was deadlifting 440lb. They were a lagging body part. I know other people who did but it wasn’t the case for me.
Hey big hairy Sugar Daddy can you plz talk about calves ☺️😚❤️
Wtf 😂😂😂
Best hypertrophy videos thank sir please do calves hypertrophy
FUCK YEAHH I LOVE THIS Videos !!! if the people watching this was paying more attention and opened some books they would understand how to train for hypertrophy
what does he mean traps? does he mean for each part of the traps or is this volume for all parts combined?
The intro song is so sick, anyone have any idea what it is?
Should I train traps on back or shoulder day
You choose
You shouldn't even have a shoulder day
gracefool I meant on a day I do shoulders (push day)
Re what day you do things, you only need to know two things: 1. It's good to have a day of recovery with no or light training for bigger muscles (hint: traps are not big muscles) 2. Doing things when your muscles are fresh will let you use higher weights and therefore count as more volume than I'd you did them when already fatigued (e.g. rear delts on pull day is less rear delt volume than rear delts on push day).
Does your system or method work for guys over 40? I mean, I want to build muscle but I feel like I am late to the party. I had never been to a gym, until recently after 20 something years of inactivity. Thank you.
Volume is the main driver of hypertrophy. For everyone, no matter age or gender. You just need to find the right dose. So, Yes.
Yootub Apesta yes there are many examples of jacked dudes who started after 40.
Olympic lifting. Clean pulls/high pulls. Snatch pulls
Does this series apply for begginers (1 to 2 years of training)?
It does, but focus on the big compounds, learn the technique perfectly, start on the lower side of volume and work your way up, and apply progressive overload. If you want to get bigger you also need to eat properly for that. Cheers.
What is this dope music in intro
Think it’s Better Below by Bury Tomorrow just tuned down and slowed slightly 🤔
All you need is rack pulls above the knees
Does this mean that i can do like 10 sets of pull-ups 10 sets of any rowing and like 8 sets of upper traps and that s not too much?
Igor Kneževic not too much as long as the intensity is kept moderate.
Just build up to doing that much volume per workout and make sure you can recover from it, if you do this more than 2 times per week.
Would you recommend deadlifting on leg or back day?
Can be done on both, depends on your training scheme
What’s the purpose of training traps ?
To get bigger traps
Is that intro music Better Below by Bury Tomorrow..? Lol it’s actually pretty decent
How do you calculate mrv
Rack pulls above the knee as well!
Power Cleans
It's been some time now and this series is over but... We never got an abs hypertrophy guide :(
ruclips.net/video/3J4ZStmJuWQ/видео.html
Did you say 3-4 years,?💪😔👍
What’s your view on behind body upright row?
It's stupid upright rows are a great exercise but is already a dangerous movement for your shoulders.... It's pointless to do it behind.... It's like doing a lat pulldown behind the neck.. Doesn't work the muscle any different other then it's more dangerous and you can't use as much weight... Don't make it so complicated... Stick to the basics.
Dan127 what the fuck is that
Have any of you actually tried them?
Dan127 Interesting idea, what is the point of it?
Mike you're a fucking genius
4:51 i thought he was going to say to your butt 😅
Digging these guides, good stuff. If only I could win that hyper trophy one day..
Dr Mike I know you're running hella test with shoulders that hairy, do you prefer short esters? or long esters?
Tip: Be Russian.
Jasper Auld tip watch his old shit he wasn't nearly as hairy
Well, bbers shave.
Wut? Do you think they just invented the razor yesterday?
Dr. Mike has admitted several times in the Revive Stronger podcast to be on gear, and it makes sense. He's a 5"8 guy who weighs 240lbs, that's not physically possible without some form of PED.
I'm not disparaging Dr. Mike whatsoever. He doesn't claim to be natural or follow the "fake natty train", but I just think it's important to recognize things like genetic potential.
It's funny you say this. Cos like my traps are the only muscle people notice and they're the only one I've never trained
Abs hypertrophy guide anyone?
every time i see mike he looks more jacked
wow !!
For that short look
No farmer walks? :'(
Nine days past I was doing shrugs. I have shrugged for years so I thought I had good form. Somehow I damaged Levator Scapula muscles/tendons. I spent better part of 7 days in bed. The pain was hellacious. The spasms are now releasing and I am returning to normal but I still do not know what went wrong.
Steve Reeves and Vince Gironda have the ultimate physiques! This guy looks like the Pillsbury Doughboy!
0:54 discovery of a new creature
😂😂😂
Nice
💯👍
Sorry but the only way your MEV for traps is 0 is if you’re on steroids or it’s your first 6 months of training ever.
No
Who is the black woman squatting at 0:53? Looks strong!
Quiana Welch
Trap king
Calves next please!!
who is that woman who keeps showing up in these videos she is absolutely steaming
Elginintensity is the trap lord.
Why did he not mention RACK PULLS ABOVE THE KNEEE or MID THIGH RACK PULL
I guess he looks at it in the context of whole training. RPATK are amazing for upper traps development, but they tend to be quite fatiguing for what they do. Heavy deadlifts are somewhat more fatiguing, but they build overall more muscle, just not the upper traps to the extent RPATK do. So, if your #1 priority is upper traps development, RPATK seems the way to go, but if you care about entirety of the physique equally, there may be better choices.
Though a clarification from Mike would be welcome, maybe he doesn't believe in high rack pulls for building traps after all.
Because they're bad.
Because he did years ago.
ruclips.net/video/xX_23i4t1v8/видео.html
Brother, the levator scapula is a tiny muscle. Everyone brings up this muscle when doing shrugs however although it does slightly assist it is not the primary muscle while doing shrugs😄
Okay professor...
Any strap on destiny fanzz??
Rek pull
Lol
Wait! did he ref star wars twice in 10 seconds? "move along" are you serious!? these were the droids we were looking for!
You want traps watch Seth ferocious!