085: Mike Israetel - Responds to critiques of MRV & more

[@ReviveStronger]

Time Stamps: 02:20 Mike Israetel explains how to find your MEV in a single mesocycle 16:05 Mike Israetel explains why we might want to avoid fats post workout 23:50 Mike Israetel dissects a 'vertical diet' approach for optimising digestion 35:32 Mike Israetel address some recent critiques of MRV 52:25 Mike Israetel answers "how does meal frequency change through the different phases of dieting?"

[@joshlienhardt3619]

Yea I feel like you really understood the vertical diet , The main premise is the selection of lean steak and Salmon over chicken bc of the higher micronutrient density , Hes stated most of this is tricks he's learned from Flex Wheelers camp and other bodybuilder coaches. Using the white rice, bc just as Mike said, it's much easier to eat 6 cups of rice than it is oatmeal. Allowing you to eat more , as well as a potatoes, again for micronutrients , As well as keeping the vegetables low gas like broccoli and cauliflower, Instead eating carrots, spinach, While also promoting George Lockhart who is a dietician legend, and utilizes a lot of salt, carbs, sodium bicarbonate. Salt is a long powerlifting secret .... All of this is well researched information The micronutrients matter to , they contribute alot to hormones and nutrient absorption. I'd love to hear Mikes input on a thorough grasp around all Stan has to say on the vertical Diet. Otherwise love the podcast ! Love Mike , got a great channel going ! Another great guy is Christian Thibadeau, he runs Tnation !

[@True_Blue]

I switched from watching a video of Mike to watch a video of Mike!

[@threethrushes]

Mikeception.

[@ReviveStronger]

Hahahahaha!

[@davethedm]

Yo dawg, I hear you like to watch videos of Mike. So, I got you a video of Mike so you can watch Mike while you watch Mike.

[@strengtics5912]

Okay literally

[@ericmetts2289]

I love these old gems. Such great concepts. I listen to these all the time

[@ReviveStronger]

Glad to hear it - Steve

[@goliador1995]

I really hope this channel blowup in subscribers you bring top quality content and also give me something great to listen tom while i meal prep and rest at the gym btw Dr.Mike is freaking hilarious i love that guys sense of humor

[@ReviveStronger]

Seriously appreciate that Brian!

[@The10Daniel10]

Such an amazing podcast! Steve is amazing as always the ultra instinct Mike Israetel! And shoutout from Israel :)

[@ReviveStronger]

Thanks Daniel. Much appreciated :)

[@gamerchristina1079]

I LOVED IT!! GREAT VIDEO!! THANK YOU SO MUCH!! 💪💪❤️❤️‼️

[@ReviveStronger]

Amazing to hear! - Coach Jess

[@SchoolOfMuscle]

lol "no restrictions" but you can only have one meal a day! ;) Great chat, guys!

[@ReviveStronger]

:'D

[@niuredblack]

Steve - Another 10/10 podcast by you and Mike! Super informative

[@ReviveStronger]

Cheers!!

[@dontdrinkcola]

34:30 , totally loved that. A lot of (hollistic) practitioners like poliquin tell BS like that :D:D Keep them coming Steve (:

[@ReviveStronger]

Will do as long as you want it!

[@eliasrydstrom4152]

Amazing episode as usual!! 😍

[@ReviveStronger]

Cheers Elias :)

[@turnippatrol4607]

Loved Mike's response to that "critique". Was that from Lyle McDonald by any chance? Lyle is still caught up in maximal strength training & training with high proximity to failure as the ultimate means to hypertrophy. No WONDER he thinks pushing to MRV would provoke injury. The reality is that if you program correctly, what Mike describes is what happens when MRV is reached: you get very weak, exhausted and can no longer produce much force. That's your cue to deload. You don't get injured training with 65 or 70% intensities

[@Jovahkiiin]

no pain no gain brother, keep pushing it brother, your MRV is only what you let it be..BROTHER!

[@elkenbuild5996]

hell yessssss Thank you guys so much

[@ReviveStronger]

Good to see you're still around Elkie ;)

[@petrosnazos2385]

AWESOME SHIT!

[@ReviveStronger]

Yeah buddy^^

[@DaneKnightonFIT]

Calling out the bullshit! Like it!

[@amanuscar]

I've found dates to be super useful for a quick easy digestible source of carbs.... milk/cheese/butter is awesome for getting some calories in and tasty if you can digest it

[@ReviveStronger]

I love all that stuff - Pascal

[@eliholland1365]

Funny, I was going to ask him the very same question on RP+ this week. Fucking brilliant

[@ReviveStronger]

We've read your mind and thought to spare you a bit of work and effort ;P

[@markdelej]

Here’s a question: could an advanced lifter do a meso cycle of say 4 weeks, then take a longer deload which is at maintenance volume, say 2-4 weeks in order to bring down there MRV and MEV and kind of re-sensitise them to stimulus again and then start a new mesocycle MEV through to MRV again. In a way kind of tricking the body into giving more (almost like tiny tiny noob gains) by actually backing off the weights more for longer but then hitting solid mesocycles after? Would that possibly over compensate and get more gains or would it lose gains because like half your time would be spent deloading at maintenance volume? Just a thought.

[@ReviveStronger]

Yes, but I think you'd always disrupt the momentum a little. I rather suggest doing an entire macrocycle with a longer maintenance phase - Pascal

[@Jovahkiiin]

Steve, do those with high MRV's at beginner-intermediate levels, have the same issue of systemic MRV being a limiting factor, as advanced individuals?

[@ReviveStronger]

Most likely not unless you're creating so much stress for your entire system, which is hard to create at first when you're not as strong as advanced lifters.

[@davidbakker3]

Yoohoo my post training supplement

[@ReviveStronger]

^^

[@Youngstomata]

Will there be more vids with Dr. Mike?!?!

[@ReviveStronger]

Never again!...haha, just kidding, definitely!

[@Hugeness55]

So I’m ~180 currently eating 565 carb 235 protein 50 fat. And I’m gradually losing weight. Is this unusual cause last time I ate this much I was like 207lb

[@ReviveStronger]

For personal question, I'd suggest you getting in our facebook group :) facebook.com/groups/revivestronger/

[@tiagocampos9824]

Steve's camera set up always feels like some paranormal shit's gonna happen behind him jesus christ...

[@ReviveStronger]

Hahaha, the good old days - Pascal

[@djmileski]

Hey revive, how do I send a question for mike on ur future podcasts?

[@ReviveStronger]

Go join our group. Every once in a while we're collecting questionsfacebook.com/groups/revivestronger/

[@drummerboy1296]

Lets say Im doing 3x10 100kg squats rpe 6-9 in my first week how do I go about adding sets every week working up to MRV. Simply add set(s) of 100kg for 10? Not sure on practical application of MRV accumalation training

[@ReviveStronger]

You never want to just add sets randomly. You'd really quickly crush yourself with such an approach. Add things slowly and assess

[@drummerboy1296]

lets say week one 10 sets squats then week 2 I want 12 sets, what would adding those 2 sets actually look like thats what Im asking. just an extra set on the sets of squats or leg press I maybe doing? wouldnt adding a 4th set on squats cause me to reduce load? I cant find anywhere how to actually apply this approach

[@ReviveStronger]

Sorry, but that question is way to individual. Even though I'd like to give you a specific answer, all I'd do is being irresponsible because I have no idea about your training background, current life situation, etc. So I'd have no idea what might be appropriate for you.

[@drummerboy1296]

Revive Stronger OK I understand that, although you could have suggested a way to add sets there of many. How do YOU apply adding sets each week, give example of one muscle group? If not please direct me to a source. As I dont kno how to actually apply all this great info Ive learnt about MRV from the vids

[@ReviveStronger]

I'd recommend joining our facebook group: facebook.com/groups/revivestronger/ There you can go more indepth about your background and people may be able to help you. How I add sets is always individual dependant. There's never one way because every person is different, has to deal different things in life and has other demands and goals. So there's little to no value in me giving you examples.

[@rightbabe6871]

When you start adding sets in the corse of 5 weeks till you hit your MRV for a certain muscle,how far/near concentric failure should we stay in every microcycle?

[@ReviveStronger]

The more volume you're trying to accruel, the further away from failure you want to be.

[@rightbabe6871]

Revive Stronger And what about the last week before the deload?shouldn't the volume be at the highest and shouldn't we stay to 1 rep from failure?

[@True_Blue]

Question: When starting your second mesocycle do u just add an extra 5-10 lbs at the start of your cycle or do U have to find out your 1RM again? Anybody who can answer would be much appreciated!!! Thanks in advance!

[@Jovahkiiin]

Yeah i usually start following mesocycles 5-10lb heavier on the first week than the last mesocycle, provided its in my correct proximity to failure, which it usually it, the performance increase from last deload.

[@ReviveStronger]

At the beginning of your training career that is possible but over time you can't expect weight increases from meso to meso.

[@backfru]

My understanding of vertical dieting was consuming easy to digest foods, and going for FREQUENCY, not VOLUME. Meaning consuming white rice and chicken etc every 2 hours or whatever, vs eating massive meals less frequently. With the goal being able to consume more total food over the course of a day. That was my takeaway anyway

[@los1wochos]

I think you missed the point a bit with the vertical dieting. I understood it more like, keeping caloric needs and insulin sensetivity high with a lot of cardio/training. Then you have to eat a lot of calories, thus you should eat food that is easy to digest, so you can get more food down. Fat is not really usefull in excess, so you eat low fat foods, carbs are used to fuel exercise, are anti catabolic etc. so get a lot of them. And he chose some low gas veggies to avoid bloating, easy to digest carbs (white rice in his case), and low fat steak. Makes sense in my mind. The more carbs you eat the more you can train/move. Fat is almost useless, especially if enhanced. You don't need too much protein. I might have missed some things too, but I am way too tired. Good episode as always.

[@dramafree2474]

Lololol. Hotdog in, hotdog out 😂😂😂

[@ReviveStronger]

Hahaha

[@ok92computer]

I wonder if Mike think it is necessary for a novice to develop a base with the barbell lift ala Starting Strength.

[@Jovahkiiin]

You don't necessarily need SS, what novices need to do is the fundamental lifts, and they have such low minimum effective volumes, that they don't require a lot of the extra things you see people doing these days, as long as you have some structured training with compound, basic lifts, and a diet that fits your goal, you should do fine as a novice, there is nothing magical about starting strength for novices - but you can use it, its widely rated as a good program because its basic and has some fundamentals.

[@ReviveStronger]

Thanks Joe ;)

[@iamwhatiam6281]

talking about density: if I use a certain weight to do 15 sets with 60sec rest between sets and 120sec rest between exercises, than after one or plus months with the same weight i can do 15 sets with 30 sec rest between sets and 80sec rest between ecercises (riassuming from 60sec to 30sec rest and from 120 to 80 - same weight lifted but in less time) how this improvement could be considered in volume? I mean: there is much difference between V in 1:30hour than the same V in 1 hour...and probably in the first case I’m using a 85%rm and in the second the same weight is now a 60%rm due my strenght improvement (better lactate recovery) my question is: make sense to shorten the rests or we have to full recovery between the sets to consider good a certain volume?? I mean...everyone could easly do 15 sets in 5 hours of ‘gym’ 🤣🤔

[@ReviveStronger]

Yes, if you have to rest longer than 5 minutes...and especially up to 10 minutes and I'd highly advise revaluating your training. 1-3minutes is where it's at - Pascal

[@iamwhatiam6281]

Revive Stronger actually my rests are: 120max between sets, 4min between exercises 👍🏻

[@CRW93]

Who made the critiques?

[@True_Blue]

When is Mike's hypertrophy book coming out?

[@Jovahkiiin]

He has a volume book currently which is really good, strongly suggest it.

[@True_Blue]

Joe are u talking about the volume landmarks book? I thought i heard Mike say in a podcast he is coming out with version of his "scientific principles for strength training" for hypertrophy.

[@djmileski]

Has dr Mike answered any questions on test periods?

[@djmileski]

Rest periods*

[@ReviveStronger]

We had so many episodes with him, so I assume he has. Sorry

[@icejumperke]

Damn.. I am NEVER sore :( How do I then check my MEV..? I do squats EVERY DAY 6 x 10 x 200 lbs and I NEVER feel sore 🤷‍♂️

[@ReviveStronger]

The more often you do repeat a single stimulus, the less return you'll get. 6x10 every day is not optimal at all if your goal is hypertrophy. More isn't always better. - Coach Pascal

[@icejumperke]

Well, my legs blew up after doing this Bulgarian method :) That’s a fact 💪

[@mattayers4592]

hahaha fuck i love you ... 2 sets bleeding out the ass hahahahaha

[@ReviveStronger]

Hehehehe, Mike

[@123b3n123]

I hate to leave a negative comment, but Stan's diet was not conveyed correctly at all. Still, Mike is always on point so can't complain there.

[@RealDukeOfEdinburgh]

I don't think MAV is talked about enough. Isn't MAV kind of the sweet spot?

[@ReviveStronger]

I love what you've just said

[@RealDukeOfEdinburgh]

Cheers Steve keep up the good podcasts!

[@dungbeatz]

lol dr mike goes on to basically say he's doing the vertical diet. You gave him a poor explanation of the diet. Really wish he gave a solid critique. Stan also says its about performance and health and fitness are different

[@michalus09]

The parts I like the most are when Stephan stays in silence and let this Guy dig in his mine of lies.

[@ReviveStronger]

Yeah, Mike is full of shit... - Coach Pascal

[@aznericxD]

The host did not represent the vertical diet well at all- I don’t blame Mike

[@donovanjeppesen2446]

Other person "last name" Me "Jeppesen" Other person "Jefferson?" Me "JePpEsEN" Other person "Jepzun" Me "close enough"

[@ReviveStronger]

Haha, Steve is the worst with names xD - Pascal

[@nickkraw1]

This explanation of the vertical diet provided to Mike was completely and utterly wrong. He should actually read about it before critiquing it, because it completely and specifically addresses palatability, micronutrient diversity, and minimizing deficiencies. It would be wonderful to hear his opinion on the actual diet and not a complete oversimplification and misrepresentation of it.

[@ReviveStronger]

Maybe you can send it to him? - Coach Pascal

[@michellesaucier1270]

Skip the rocket science and TRAIN RIGHT...... Find the right heavy weight, pump the muscle, recover and repeat......

[@ReviveStronger]

Nothing's wrong with that approach

[@BakiWho]

russians and israelis dont have the same genetics -_-'

[@ddt0889]

BakiWho There are a lot of Russian Jews, and they have been tested and shown to have middle eastern and eastern European genes, as you would expect for a people group originally from Israel that has been living in Europe for multiple generations.

[@RonS]

That guy talks so much bullshit. Wanna know where he got all of those crazy ideas from:D speechless....

[@ReviveStronger]

Depends on what you're referring to