Exercise Scientist’s Masterclass On Building Muscle - Dr Mike Israetel (4K)
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- Опубликовано: 19 июн 2024
- Mike Israetel is a Professor of Exercise and Sport Science at Lehman College and the Co-Founder of Renaissance Periodization.
If you’ve ever wondered “is this exercise actually working” then you are not alone. However there are now scientifically proven optimal methods for building muscle in the most efficient way possible. And today we get to learn from the best teacher on the planet.
Expect to learn the biggest mistakes people make when building muscle, how much stimulation is required to build mass, Mikes's top 10 exercises, the best rep ranges, sets, rest periods and timing between workouts all backed by science, how much you should lift for your bodyweight to know if you’re strong, how to maintain motivation in the gym and much more...
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00:00 Intro
00:57 Biggest Mistakes of Training for Muscle Growth
03:47 Which Exercises You Need to Do
10:03 The Stimulus to Fatigue Ratio
13:04 If Mike Could Only Keep 10 Exercises
21:02 Worst Stimulus to Fatigue Exercises
25:27 The Importance of Good Technique
34:30 Using Tempo in Training
43:23 Pausing During Reps
46:38 The Ideal Way to Warmup
52:45 How to Know How Heavy You Should Lift
57:19 Should You Train to Failure?
1:06:16 How Long You Should Rest Between Sets
1:12:35 How Impactful is Session Length?
1:16:25 The Optimal Frequency of Training
1:20:54 Weight Progression Over Time
1:31:26 The Science of Training Splits
1:39:07 Advice to People Not Seeing Progress
1:45:15 Is Motivation Scientifically Reliable?
1:57:07 Where to Find Mike
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Get in touch in the comments below or head to...
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Email: chriswillx.com/contact/
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Here’s the timestamps:
00:00 Intro
00:57 Biggest Mistakes of Training for Muscle Growth
03:47 Which Exercises You Need to Do
10:03 The Stimulus to Fatigue Ratio
13:04 If Mike Could Only Keep 10 Exercises
21:02 Worst Stimulus to Fatigue Exercises
25:27 The Importance of Good Technique
34:30 Using Tempo in Training
43:23 Pausing During Reps
46:38 The Ideal Way to Warmup
52:45 How to Know How Heavy You Should Lift
57:19 Should You Train to Failure?
1:06:16 How Long You Should Rest Between Sets
1:12:35 How Impactful is Session Length?
1:16:25 The Optimal Frequency of Training
1:20:54 Weight Progression Over Time
1:31:26 The Science of Training Splits
1:39:07 Advice to People Not Seeing Progress
1:45:15 Is Motivation Scientifically Reliable?
1:57:07 Where to Find Mike
Thank you! I'm grateful.
Dr Mike's sense of humor is strange.
Ask them to start shipping to Europe fam!? 🙏 🙏
@@slick95112 nah it's sarcasm
Dr. Mike even takes his jokes past failure
💀 😂
Passed*
This is the best lol
Past*
Hahaha 10/10
I really appreciate that Dr. Mike doesn't change just cause he's on someone else's show. He stays true to who he is, sex deprived and all.
Absolutely. It certainly adds to his credibility.
He NEEEDS to BUUUUST ASAP! But he can't... Or rather, he won't...
Yeh I don't buy it for a second, classic misdirection. 😂
@@tempsodaif anything, it shows that he's an effective lecturer at University. One of my favourite lecturers while studying Sport and Exercise Science had this approach (Dr Lee Wallace at UTS). All his students, including myself, were always engaged in his lectures. I personally looked forward to each and every single one of his lectures in my timetable.
Some other lecturers were so boring I'd end up falling asleep if I let it happen.
Is he actually a virgin? What's the story there?
I Love that confused, slightly bewildered smile Chris maintains throughout Dr. Mike's intermittent displays of comedic lunacy and intelligence
Hahaha this is the greatest comment ever.
The classic smile and wave look 😂
brotha what tf did you just say
@@nolankavanagh1430 don't worry about it mate
@@nolankavanagh1430my man's watching a 2 hour long lecture and doesn't even know what words are
Mike is so randomly funny and what makes it even funnier is Chris silent laughing, especially when we can't see him it's just silence 😭
He’s very cringe dad joke funny, I do appreciate the knowledge he’s giving though
@@markcurry3083 Well humour is subjective so one mans treasure is another mans trash
Dr Mike Israetel.. the perfect mix of intelligence and humor.
Almost all intelligent people have a good sense of humor
Daniel!
What up, bro!
...and a bit of a homosexual love
He's a lot of swing and miss. The nofap joke and the stuff before that, pff..
I like his humor in his short-form video’s. For a podcast it’s a bit too frequent imo. Love the guy though. Amazing source of information.
I gained 10lb of lean muscle mass immediately after watching this, thank you Dr. Israetel
Edit: it's a joke guys, stop beefing in the comments lol
You watched the whole thing 10 minutes after it dropped. Impressive
@@Ryan-wx1bi It was a joke bro
so you gained 10 pounds in less than 2 hours wtf I was at the gym listening to this and didn't gain anything, put down the crack pipe
@@mikestar7326
The joke
Your head
Gaining 10 pounds of muscle mass requires an approximate caloric surplus of 35,000 to 40,000 calories, given that 1 pound of muscle is roughly equivalent to 3,500 calories. In a 2-hour period (length of the video), this would mean an energy expenditure of around 20,000 calories per hour, 40k cal in total. If you weigh 70kg, you'll have to do 200 hours of continuous, intense pushups to reach a total energy expenditure of 40,000 calories.
Dr Mike's top 10 exercises to keep:
1. High bar squats
2. Overhead barbell press
3. Skullcrushers (barbell)
4. Pullups
5. Barbell bend row (deficit)
6. Stiff leg deadlift
7. Camber bar bench press (incline)
8. Dips
9. Super ROM laterals
10. Seated incline dumbbell curls
Works a charm for woman as well 👌💞
Remember these are his personal favourites/he said they will be different for everyone
Thanks for this, also some of these can be forced negatives if you are into that.
Nice. 😎👉🏻👉🏻
I just noticed that Dr. Mike is not only wearing crocs but he also has them in sport mode. My man really got all the details down.
This is 100% free content, we live in the greatest time ever
I had to pay to watch this
I pay with my time and energy
The hardest part is getting access to the GOOD free stuff
Mikelabs, you are right on. Its amazing.
@@seyeagebremichael6114most privileged thing ive seen all week
Dr Mike lives in my head. My last rep of every set I hear him say “as if another” and I say back “yes Dr Mike”
“As if another” is the next “lightweight babyyyy”
Doing this later
I started saying 'rack' at the end of each set.
Same!! Wish I would’ve found his material years ago.
SLOW
Dr. Mike is by far my favorite Stand Up Comedian.
Sitting down
@@thor498 HAHAHAHAHAHA
No sir. Doc got too big to stand up too.
I hate fitness influencers, but this guy made me love the gym.
Check out will tennyson, great guy with similar humor
I speak for absolutely everyone when I say that we all unequivocally love Dr Mike
@@NyashaM🤫🧏♂️
100%
Speak for yourself and your self alone. I have a different opinion
@@S.KH1oh wow you're so special! Nobody gives a shit
@@SakuragiLastname9 i was not even talking to you. So keep walking and don’t look back
The best thing about Mike is the fact he can put a minute joke commentary in between a topic and then return to that topic and still explain it
He’s like an even smarter Theo Von but fitness based 😂
@@benbarbermedia this has to be the best example I've seen lmao
It's what makes his videos so enjoyable to watch. Not only pretty much the best information you can get from a youtube video alone, beyond reading the literature yourself, you have impeccable humor inbetween
@@benbarbermedia he needs to go on this past weekend
I remember stumbling on his vids for the 1st time about 2 months ago. I did a 'double take' after he non nonchalantly tossed in an insane joke.
We must protect Dr. Mike at all costs!!
I love how it zooms out to show Dr Mikes crocs hanging onto the floor for dear life 😭 47:46
I thought the same thing 😂
The best comedy special I've seen
He legit could do stand up lol
Do people actually find this funny? Kept cringing at some of his comments. I don't mind sex jokes but at least make them funny.
@@Buzenbazen Yep, his childish "jokes" were really distracting. They put me off so much that I'm likely to go and watch something else well before this finishes.
His sex jokes are the show
Y’all soft
Mike took "be there or be square" literally.
He's there n square
@@Florian.Muellerbeing both doesn't violate the fiat
He heard be there or be square, and he did both
📐
His head be square ⬜ his body is too jacked for a jacket.
I absolutely loved this guest. He is well spoken, reasonable, funny and self deprecating, which signals a giant heart and I learned a lot. Thank you.
Heart muscle hypertrophy... a well known symptom of PED abuse. This comment has a double meaning that makes the comment way better.
58:52 Mikes form on his toes in purple crocs like a true short king barely tipping the ground undeniably great full range of motion on those leg raises goodness gracious
That’s why he doesn’t need to hit calf raises 💀
Dr Mike Israetel
jacked, funny, smart
great guest
You forgot bald
@@apocalypseL8rand handsome 😅
Bro is funny fr
Very rare combination for sure.
In that order, to boot.
The silence in between Mike's jokes is the funniest part. Chris, are you not entertained? 😂😂😂😂
If you’re just listening it sounds awkward with the silence but if you watch he’s actually silently cracking up lol
He doesn’t think it’s funny. I don’t see how people find this funny.
because 90% of his "jokes" arent funny and chris is either fake laughing or just silent. very awkward podcast
@@DerBruh97more like 100 percent aren’t funny. I would have laughed at this when i was probably in middle school maybe.
@@Justinsox39 I think you are stiff as a board. The comments are lit up with people who crack up at his jokes. I agree they go better in the gym when training. Chill out.
First time I ever watch a podcast that is both super informative, professional and scientific, and simultaniously a sit-down(?) comedy show.
We share similar pfps and similar podcast taste I see
@@umbreonamvs9927 A true soul brother.
This shining head guy really seems to know his stuff about picking things up and putting them down again. I can't wait to incorporate some of this knowledge into my picking things up and putting them down routine.
😂😂
Probably have a frail looking Jordan Peterson frame
You leave JP out of this
Dr Mike is the man. He is the Cannonball of Knowledge.
The great and powerful Dr. Mike Israetel hitting the audience that needs more hypertrophy, both muscularly and intellectually.
And sexually!
I appreciate the “great and powerful” from our friend Rogan! Wouldn’t that be a beautiful crossover?!
Man, this guy talks like I would if I didn't have an annoying voice in my head saying 'don't say that, they will think your weird'.. XD
If you get super jacked you won't care anymore
@metalmarten3478 Righttt, I'm sure it's the muscle thats feeding his personality.
@@ptyeueiiwjd riiight, cause being jacked like him doesn't do anything for confidence, no sir.
Like if you mixed the hulk and deadpool
Longtime fan of Dr Mike, he was in rare form for this episode. Can't recommend his channel enough
Dr. Mike is right. Gained 55lbs just consistently nailing the basics. Lots of Sleep, Protein intake, Slight calorie surplus, Training intense with few sets. Do it over and over again and get rid of all the other nonsense distractions.
55lbs.? Over what period of time? Thats amazing
@@ryanrogers8211 about 5 years. Currently at +60lbs from the start
@aristotlewasnotafanofplato3661 do you think I needed drugs to do that?
@aristotlewasnotafanofplato3661 I didn’t say all 60lbs was pure muscle tissue
@aristotlewasnotafanofplato3661 God, this reply is cringe.
It's so strange that Mike is Chris's guest today... I have been watching Renaissance Periodization over the last 2 weeks from a Random Channel Recommendation from YT... and he is hilarious that's why I kept watching and I am a 36 yr old female who is not at all into fitness.
Haha sa.e here, it's been a blessing
Dr. Mike does have fantastic humour (like the brits)
That is hilarious!!😂
Watch the ones where he coaches a Leg Workout with his wife, or any leg workout tbh. The Dr gets unhinged 😂😂
You’re gonna gain 10-20 lbs of muscle just by watching his videos. Godspeed 🫡
Dr Mike unashamedly himself. Need more people like this
Love Mike's knowledge and his humor. He's just wonderful.
The thing Dr. Mike did excellent here, even better than in their own channel, is adding nuance to everything. He made sure to specify which things are the fundamentals/major building blocks. And that the other things are also important, but in the grand scheme of things they are minute details.
This is a crucial aspect missing in much of the fitness content, the explanation of how much difference a variable makes (ideally in percentages) for hypertrophy.
And that’s a bad thing because, the explanation of how much difference a variable makes provides beginners with a clear overview of where to focus their efforts initially and what to perfect later, avoiding overwhelm.
To put it simply, imagine studying for an exam where 90% of the questions come from chapter 1 and only 10% from chapter 2. Naturally, you’d make sure to spend all the time needed mastering chapter 1. And then after, if you still have time left, you spend the remaining time studying chapter 2. Without this information, you might divide your time equally between both chapters, which would be a mistake if you knew the importance of each chapter’s content.
This is one of the best analogies I’ve heard on this subject. I’m going to use it!!!
I have seen 7 minutes of this so far, and I am already sharing this everywhere. Finally, maybe the gyms will be full of people who know more than just ego lifting.
😂😂😂 ego lifting
Ego lifters been doing them upper back shrugs and thinking they are doing lateral raises
Yeah, no, probably not.
Why are you focused on other people at the gym 😂
This is the kind of interview that needs a live chat.
This was ridiculously good and informative. Now that I'm 62 years old, I've had to dial back on the total number of sets per week, and can't go real heavy; I keep my reps to15 for my warmup, then a weight that lets me rep out around 10-12 reps about 2 reps from failure, then add weight and try for 3-4 more sets at 8-10 reps, 6-8 reps, then whatever I can pump out for the final set to failure (usually 4-6 reps.) At this age, injury avoidance is the absolute number one goal; if I'm injured, it takes a LOT longer to recover, so controlled, smooth reps, with fairly slow eccentric motions to finish.
This was an really great, science and evidence based conversation, this is one of your best.
10 mins in and can say Dr. Mike is awesome! Love his energy
Mike is the funniest and smartest dude at the same time
Can make you laugh your ass off while driving you into deep thought with information that is easily understandable all in the same sentence
That Podcast is a treat you cannot even watch 10 minutes without cracking.
Mikes Knowledge is very useful and he gives effective and legitimate information about fitness.
Hats off to Chris he asked the perfect questions to get the perfect answers.
This is one of the best Podcasts I've ever seen.
So much to learn, just two awesome dudes having a conversation it is a privilege to be able to listen to them
💪
I have been listening to Mike for nearly a decade.
The amount of free information he puts out is crazy.
Appreciate him so much.
Dr.Mikes knowledge truly has been the most beneficial part of my journey into lifting the last two years, priceless information you would pay tens of thousands for. Looking forward to watching this podcast!
Mike is such an awesome part of the fitness industry. Glad you had him on
Thank you for listening to your followers Chris. Dr Mike is the man and very deserving of this high quality episode.
I've followed and done fitness for decades now. I've never encountered someone who makes all this fitness and dietary stuff make more sense as easily as Dr. Mike. I can listen to this guy for hours. Thank you, Chris, for having him on! He's phenomenal
All hail short king, Dr. Mike. 👑 One of few things I am grateful for this platform (I mean RUclips) is that I discovered Dr. Mike trough it. I started introducing his training advice into my gym routine. Then started sharing this info with my boyfriend, lifting technics, deloads, periodization etc. At first my bf was like, blah blah blah, whatever you say. I just kept doing my shit in the gym. One day I showed him one of Mike's videos where he criticized some Hollywood training scenes 😅. And since that video my bf started listening to his advice, watches his content and we lift together 3-4 times a week now 😊 Thank you Dr. Mik from a fellow russian.
Dr. Mike does such a good job of explaining advanced topics and techniques in a way that every level of expertise can appreciate. Very long time sub, One of the best guests youve had
I like how direct and raw he is….AND he adds a healthy dose of rugged charm, fun, and quirk to his presentation ❤😊
This is the GOAT of fitness. I have been on a fitness journey for maybe 15 years now, Mike provides the best information out there. The Renaissance Periodization channel is the best source of info out there.
Why would you need to watch any channel after training 15 years, especially related to muscular hypertrophy
@@-whackdlearning is for life
I’ve lifted for 30 years and still watch podcasts etc
@@-whackda revision of data is always good
You would like jeff nipard too
@@monad41 that'a not how expertise works at all
One of the smartest and most helpful fitness content creator out there. Changing the game, as Chris pointed out. Thank you Dr. Mike
This was literally Chris's best episode. I love Mike so much. Been following him for years.
Love people who don't take themselves too seriously, but know their stuff. This guy does. Great interview
This was such a great snapshot of who Dr Mike is and what he does. I've watched hundreds of his videos and podcasts over the years but this is now my go-to introduction to friends about who Dr Mike is and why he's worth listening to. Just a really great interview.
I love Mike, he is such a funny, smart, and jacked dude, that tells you what to do to get results, nothing to dislike
This was the perfect blend of comedy, entertainment, and fitness knowledge. Thank you Dr. Mike!
This dude makes people laugh and gets them jacked. That's a service ❤ Been a long time Dr Mike listener, glad to see him on here.
I'm so glad this happened. Two of my favorite people in social media.
Dr. Mike is simply the best. Thank you for bringing him on!!
The silent laugh of Chris to Dr. Mike’s jokes 😩😂😂😂
It seemed like Chris was just being polite. Dude is a bit cringe with his jokes. The self-effacing, corny jokes are difficult to pull off when you’re a jacked old man.
@@kungfoochicken08 completely agree. There were some cringggee moments
Each to their own but would definitely disagree. I think the fact he’s a jacked old man makes it funny. Good change from the typical RUclips fitness influencers who have the personality of a parsnip.
@@danielwilkins8271 Hey, that’s why there’s a million flavors of ice cream. Everyone likes different shit.
To be fair, I think about 40% of his jokes are funny. Maybe he’s nervous or something. The other ones just seem kind of forced.
@@kungfoochicken08nah, you need to see Dr. Mike's jokes in regards to kyriakos grizzly (sorry i can't properly spell the first name without leaving the comment)
Favourite episode by far! Started watching Doctor Mike years ago as he gave me the confidence I needed to let the locks I also have growing on my shoulders out while training.
Mike has been the first “influencer” since beginning my training 6 years ago who has had such a drastic and dreadful impact on my training routine. His work is so awesome and I’m happy we have access to the knowledge explained in an understandable and interesting way.
The production on this episode is superb and has gotten continuously better over the last few months somehow. Fantastic job Chris
Been waiting with anticipation for this one! Already loving the discussion. Dr. Mike communicates this stuff in the most informationally hilarious way. Can't get enough.
Appreciated greatly, locking down Dr. Mike in long-form and going through all of the various critical elements to building - all topics hit nicely, in one continual setting. Great effing job!!
listening to Dr. Mike intensity, clarity and humour made me want to go to the gym again. Awesome :D
Can we get an edit of just the sexual innuendo? It’ll only be like 45 minutes or so
only
I feel like you have low confidence in Dr. Mike
I have been listening to Modern wisdom on Apple podcast and on Spotify for years. This is the first cinema episode I’ve actually sat down and watched on RUclips. Never going back this is so well done it’s an absolute joy to watch.
Love Dr Mike; Im unfortunately a beginner “lifter” again after returning to the gym following a solid 2 years off, I found his channel a few months ago and love it! He’s hilarious and offers great insight !
Dr Mike is legit. What an awesome interview!
Yes! Been waiting for this one since your first talk. Get him on as much as you can pls. Love listening to you both
Dr. Mike is the entire package. Well spoken, funny and strong! I'm so glad this randomly popped up!
Describing going the gym with passion and enjoying it playing the little mini games you love and making progress. Love that mindset
Did not expect the totally sudden Sleep Token and Loathe name drops 🤯 Second video for me so far and cannot get enough!🙏
10 minutes in and this guy is out of control…i love it💪🏼
I just wanted to send a huge shot out and thank you to Mike and Chris for this interview. So much brilliance and hilarity in one session. I can't believe 5-8 sets per muscle group is enough when you do it the right way. Basically most of my volume has been junk just like my diet the past two months. I was doing too much trying to rush the process and ended up getting a herniated disc, was sidelined since early December and reverted back to comfort food and booze. .But it's gametime now. No excuses just consistency. Thanks again x1000. this is one of my favorite episodes yet and you both deserve the monumental success you've achieved.
And Dr Mike knows what he’s talking about!!! My training has improved a ton with his videos. Especially taking care of my connective tissue.
Been waiting since 7 AM central time (Winnipeg) for this.
This was a year of watching Renaissance Periodization videos summarized into one, thanks !
Though still worth watching some of his other playlists especially for diet. Goes into so much depth on bulking vs cutting vs maintenance, mini-cuts, etc. Not just macros but how quickly and how long to do phases, how to order the phases. Found those videos super helpful.
Dr Mike is amazing, I haven't had a day in a mesocyle since I started watching him that I'm not sore or haven't progressed.
Hell yes! I've been watching Dr Mike for the last year and am so glad to see him here. Great stuff.
I love that Mikes's feet don't touch the ground
FINALLY someone in this podcast community got a proper expert on this. We've come so far since huberman had the click baiting fake weight using athlene x haha
I’ve just listened to this podcast for the second time and plan to hear it again… this is pure gold man, so much information! Thank you!
i needed this video beyond words. i’ve been working out incorrectly for 3+ years and haven’t seen significant gains. i got my first REAL pump tonight. thanks fellas.
I was just listening to the previous podcast with the two of you! This is fantastic, keep up the good work Chris.
Sorry but... this was one of the few episodes I enjoyed watching from beginning to end. Fantastic 🎉 knowledge right there.
Thank you. 🎉
LOVING these fitness-focused episodes!!! Would also love to see ones on nutrition and longevity-focused practices
wil: 34:30 using tempo forces you to control the eccentric, 43:23 pausing during eccentric of a rep reduces risk of injury, 48:23 warmup protocol, 57:19 optimizing the number of sets for a muscle during a workout to perfectly recovery in time for your next workout which includes that muscle, 1:06:16 4 point checklist to start your next set, 1:28:26 proper progressive overload, 1:49:20 you don't want it enough
I will forever love mikes personality 😭😂
I’m sorry Chris. I’ve been watching these podcasts for months and only realised I hadn’t subscribed.
I’ve just subscribed, so please forgive me.
Also DR Mike is the best. Let’s do this again.
Loved the conversation! It’s highly entertaining and informative. Dr. Mike is an amazing person. He’s extremely intelligent, articulate and very amusing! His humour is top notch. 🙏
I strive to be like dr mike. His humor is just so good. His head is so beautiful.
Been waiting on this one!
Dudes wickedly informative and funny at the same time
Super packed with priceless information. Mike is the best in the business.
Loved this! Thank you Chris and Mike. Learning and laughter
Mike's lateral head gains really pop in high-def - must be all that slow eccentric thinking. Fantastic guest.
The GOAT
Dr Mike us honestly the BEST person we have in the fitness industry. Met him in person and he’s genuine and real af
This one should be in the running for the best podcast of all time. Optimized for tear-eyed laughter or general happiness.