097: Mike Israetel - Active vs. Full Range of Motion

[@ReviveStronger]

Timestamps: 02:06 Mike talks about motor pattern learning 13:08 Mike gives his opinion on active range of motion 28:00 Mike speaks about losing the mind muscle connection 31:52 Mike covers the question if food order is important during a meal 35:40 Mike shares his thoughts on differences between horizontal vs. vertical pulls 41:03 Mike shares his thoughts on decline bench press 45:12 Mike answer the question about how important is meal frequency between the different diet-phases 50:54 Mike talks about implementing and periodising palatable foods

[@razvanimal8690]

Watching this as I'm eating my post-workout meal in the car after literally just leaving a gym in Vienna with Mike in it. Life simply can't get better than this!

[@ReviveStronger]

Mirin!

[@True_Blue]

Right before a workout? Is it my birthday?!?!?

[@petehaglund8840]

True Blue it’s probably not... if it was, you probably wouldn’t have asked

[@tangomango2459]

It's Actually mine lol

[@ReviveStronger]

[@louisthornton3415]

Revive Stronger how far from failure should we train during a maintenance phase, do we use the rir method the same as a normal mesocycle?

[@bogdanstefan3730]

Unleash yourself on that thing after having a salad - you, sir, underestimate my power.

[@ReviveStronger]

Hehe, he sure does!

[@mitchellwhite9374]

Decline bench is good if u have shoulder issues with regular benching(with proper form). My left shoulder always bothers me in a fully stretched posituon under a lot of load when flat benching. The decline angle takes the pressure and stretch off the shoulder. Although not ideal, ive gotten rlly good results from decline pressing

[@ReviveStronger]

True, whatever helps you to stay injury-free while still providing overload. This is always an exceptional situation though. - Pascal

[@shrimpanzee001]

New Mike vid, insta click

[@ReviveStronger]

That's the spirit!

[@elkenbuild5996]

I love the Revive strom🅱er podcast so much thank you guys!!!!

[@ReviveStronger]

Elkie

[@benparkinson3664]

Fantastic Podcast as always. I really liked Dr Mike's thoughts on full vs active range of motion. Would it be possible to stage a debate with Mike and a proponent of active range training?

[@ReviveStronger]

Yeah sure, probably can do that. Have you anyone in mind? - Pascal

[@RobStuart]

do you have any videos on how to do a proper maintenance phase? Im ending a fat loss phase and need some help :)

[@ReviveStronger]

Not a video but hopefully this article will help you: revivestronger.com/2017/01/19/primer-phase-practical-application/ - Coach Pascal

[@RobStuart]

Thanks so much my friend!!

[@MrBravo1990dk]

Also he fell of a horse :D :D

[@N1Fitness]

Great Q&A as always with Dr. Mike, I really enjoy these! Thanks Steve :)

[@ReviveStronger]

Thanks Marcus :)

[@Chaosdude341]

I cannot wait for this re-release. So proud of Dr. Mike for pursuing the truth and honestly evaluating/criticizing with science and impartiality. Go RP!

[@ReviveStronger]

Fully agree and he together with other individuals do so much for the industry and it's not credited enough imo

[@vndrevlves]

Instant thumbs up cuz "stromber", LOL (also I know this is going to be great before even having the time to listen to it

[@ReviveStronger]

Ma man!

[@dickpiano1802]

Thanks for another great episode. Mike has a truly formidable intellect.

[@ReviveStronger]

Agreed and more than welcome Pete

[@hodornador6085]

Mhmm for the side lateral raise - i think better question would be if it isnt better to not go all the way down and stay in kind of contracted position all the time? What ive discovered on myself - "active" range of motion is very beneficial on biceps, because you dont rest in the lower position and it is just day and night difference between full and partial range of motion

[@hodornador6085]

Hahah you just get to that when i wrote that comment lol, so sorry

[@ReviveStronger]

Haha, golden^^ - Pascal

[@matversion2]

The meal order question probably came because of a recent T-nation article that said to eat veggies and protein first in a meal for better fat loss.

[@ReviveStronger]

Ah, that could be yeah

[@FacelessProjects]

Every time Mike talks about that book I get so excited.

[@ReviveStronger]

Me too, especially when he says it's going to be 400 pages long

[@jeffbunnell9961]

Man it’s always a good one with mike. I had to reprogram my squat technique because I felt like I would never do atg squats being tall with long femurs and would only go to parallel. Buying weightlifting shoes with 1 1/4 inch heel makes high bar squats much more comfortable.

[@ReviveStronger]

Agree. Back in the days, I always said that I'm not built for HB-Squat and going all the way down...meh, I was just trying to come up with excuses really

[@jeffbunnell9961]

it was good that you clarified the maximum safe range of motion and not let going atg compromise technique.

[@The10Daniel10]

Very fun podcast Steve! was really fun listening to. P.S sorry I wasn't very active on the group lately...it's just army and stuff :/

[@ReviveStronger]

No worries mate, once a team-member always a team-member

[@TheWazzaapp]

Hey bro, how can I join that group as well? I've just found your stuff (ig page and yt channel) and I am amazed with content. So, I hope you will see this comment :D cheers

[@juansamudio1171]

But in active range of motion what about the tension cause when you exceed active range of motion tension could be off on the muscle

[@Seda1979]

Good shit Steve.....This was an extremely helpful episode and ties into some of the exact same questions/concerns that I had....For example, it's nice to know that I can "ditch" the decline press, wasn't much of a fan of it anyways, just was doing it for lower chest activation. But I know Doc knows his shit, so I'm going with what he said. Cheers from the USA!!

[@ReviveStronger]

Very pleased to hear that :) - Pascal

[@798185xz]

Last week，a personal trainer came and talked to me that my straight leg deadlift have too much glute involved, and I lose the tension of hamstring because I lock my hip at the end of the movement . Then he has shown me a very short range partial straight leg deadlift.

[@ReviveStronger]

Always the best ones. - Coach Pascal

[@relentlessvegeta]

cool thanks

[@ReviveStronger]

Cheers mate!

[@gamerchristina1079]

💪💪❤️❤️‼️

[@ReviveStronger]

Thank you! - Coach Jess

[@ComeToJesus]

Mike is getting angrier! Too many special sports supplements? :^)

[@ReviveStronger]

Hehe, if that's roidrage, then Mike's "rage" is the normal status of some other individuals

[@raulpower740]

Love your content so much... The best on KZbin when it comes to Hypertrophy. Please ask doctor Mike about Khabib Nurmagomedov!!! I know Doc. Mike practise Brazilian Jujitsu and I would really love to know he's opinion on Khabib Numagomedov the new champ of UFC 155 lb. division. Thank you very much!!!!

[@ReviveStronger]

I have a hard time pronouncing relatively easy names...I'd die trying to ask him for this guy, hahaha

[@raulpower740]

Revive Stronger Hahaha you are so funny Thank you for the reply...

[@theelement6255]

Came to get clear on range of motion/constant tension; stayed for the B-Pak burn👀👀👀😂😂😂yikes! We all know how he got as big as he did: he lifted some heavy ass weight through full range of motion for like 90% of his career

[@ReviveStronger]

Thanks for watching :) - Coach Jess

[@Yupppi]

I was actually surprised about the nutrition advice. How does eating carbs before and then protein go in line with how most often we're recommended to take the protein shake or whatever after the workout and have a full meal in an hour? Or is my time window perspective too small? Should I consider the carbs first being the pre-workout carbs that are aimed to fill the muscle energy storages for efficient workout? Also what is that question about pulling that says that lats aren't included anymore when the elbows are going behind the back? That's like the point where I feel the most intense mind-muscle activation. Like doing a slight turn and really getting the lat pulldown far behind your back (because the bar isn't limiting you as much anymore) hits my lats so much more than pulldown to chest it's ridiculous, with my available setup I have trouble getting lats to feel trained unless I do the one side pulls, I just can't create enough tension without that. Well perhaps I should concede that the relative position of the elbow isn't further behind the back, but it surely doesn't come more in front of the back. I'll be honest, I was somewhat sick recently and went to see my parents for a week. I enjoyed the unlimited food and just ate everything all the time. Got back home and the first morning I was just lusting on the thought of plain full grain rice and chicken. And I used to hate full grain rice. No idea why one would enjoy that meal so much, but it's made my training nutrition during hypercaloric and hypocaloric times so easy. And enjoying veggies so much with that too that it almost hurts my ability to be hypercaloric.

[@ReviveStronger]

Not entirely sure I understand your peri-workout nutrition question, but a good rule of thumb is sufficient protein and carbs before and after your training session, within a 90min window most optimally! In terms of back training, once you pass the side of your body (or SLIGHTLY further), your lats are fully shortened therefore if you go further, what you're feeling is another muscle group, could be rhomboids, could be rear delts, could be lower traps etc.. Also good to note pulldowns are primarily an upper back exercise not a lat exercise despite the name! Far from being optimal to do them for lats. Also, eat the foods you enjoy, as long as they match the caloric intake you need to have at that specific time ;) Thanks for tuning in! - Coach Jess

[@TheBodybuilder57]

lol man i love mike's "calling out bullshit" mentality......thats how i am, sadly there's too much of this in the fitness industry today

[@ReviveStronger]

Yeah, and it seems like people get offended by it. See the comments ;)

[@Huntraain]

Thank you our savior

[@juansamudio1171]

Dissent kaseem say that each muscle has an active range of motion and if you go past that the muscle is no longer working? I’m confused

[@ReviveStronger]

It is indeed confusing, and it's a whole conversation. What's your question exactly? - Coach Jess

[@matvas22]

Oh Branch Warren...not much going on upstairs with that one

[@majinzanza]

19:10 the beginning orgins of 'Team Full ROM'?

[@ReviveStronger]

Not too sure actually haha! Thanks for watching! - Coach Jess

[@vardaspavarde8480]

6 5 I dont even start with bodyweight squats even when startr squating deep but need arm asistance😂

[@MEL-ti2sp]

For your Lats... You need to do, Lats Pull In with wrist straps. Pull in with your elbow towards the side of your pelvis. The Resistance has to come from 30 to 40 degrees angle and slightly front maybe 40 / 45 degree. You need a free motion cable machine and a bench. If anyone has questions just ask.

[@ReviveStronger]

Aha, and if I don't do it, I'll never get a wide back?

[@MEL-ti2sp]

Hey,Steve. The question should be.. How much bigger would my back be if I follow the simple rules of Biomechanics???. Muscles ALWAYS pull towards their origin. i.e. Bodybuilding. When I see a person doing Upright rows or here is a STUPID one "farmer's carry" I ask my self.... What muscles are they trying to work and is there a better exercise? The only muscle loaded on the Farmer's Carry shit is the Upper Trap. Deadlifts... If you looking to put on muscle deadlift will not give you much. Well maybe a back injury. e. g. Steve, Take a look at Schwarzenegger's Lower back and go around your gym and look at anyone who has been in the gym for let's say 3 years. You will not see a significant difference in their lower back. Keep in mind Arnold was a power lifter at one point. There is A LOT of misinformation out there. Let's train smart.

[@gato49]

Have a hard time feeling my lats so I will have to give this a try.

[@gpaula2232]

Versa Grip straps have definitely helped my lat pulldowns. I originally started using to avoid wrist flexion in my pulls as I healed from medial elbow tendonitis. Now my elbow is healed and I continue to use the straps. My mind muscle connection with the lats is so much better because I don't have to focus on my grip or the burn in my forearms before my back gives out. I'm a girl, so it may be different for me since girls usually have crappy grip strength, but I love my straps.

[@MEL-ti2sp]

Straps are a GREAT tool for Pull in exercises because usually the hand is the week link in the chain for girls and boys. Even if you have a strong grip, the hands will get tired before the Lats for example. And you can always work to improve your grip separately. Keep in mind that physical therapy is a total different ball game.

[@spidy10]

Need more on Active range vs full rom... There should be a debate on this it's a very imp concept

[@ReviveStronger]

The debate with Kassem should be interesting for you then - Pascal

[@spidy10]

@@ReviveStronger yup already listened that podcast wid mike But they didn't talk much about full rom vs active rom

[@fitness6326]

I understand the idea behind a cheat meal, but damn with all the hard work I put in the gym, I don't even want to give a day up. I hate the idea of busting my ass 6 days a week and then because I have a cheat meal it makes me feel like I only went to the gym 5 days a week... just my take.

[@ReviveStronger]

Cheat meals are imo. just a bad idea overall - Coach Pascal

[@ravagetime]

Weights are a complicated tool for resistance training

[@szotakandrei]

Myeah... So... As expected, the AROM discussion was a bit short sighted. But this is not the place to discuss it. I do have one note to make though. Anyone who's interested 1. check out how Ben, Joe Bennett or any other trainer from his gym trains and decide for yourself if they are doing half reps 2. Actually listen to what the guys are saying, not just taking one clip or one set out of context. I've been following the work of both Mike and Ben closely for years. They are not that different in their perspective. Mike is a bit too attached to certain exercises and sometimes extrapolates what he does to what others should be able to do. But anyway, these topics are hard to discuss generally without having an individual in front of you.

[@ReviveStronger]

A debate between Mike and Ben...that would be great :D

[@Jovahkiiin]

Love it as always

[@ReviveStronger]

That's what I want to hear

[@workoutunleashed]

Nice one team!

[@ReviveStronger]

Thanks buddy!

[@heyjoe11271]

love Mike

[@ReviveStronger]

Me too...:S - Coach Pascal

[@AL3XGZa]

Loved it

[@ReviveStronger]

Thanks!

[@Youngstomata]

Ya doggy! Time to meal prep and gain some knowledge!

[@ReviveStronger]

Wut?

[@Youngstomata]

Revive Stronger lol I was listening in while,meal prepping!

[@ReviveStronger]

Ah, haha, now I understand!

[@davidbakker3]

Post .... No no training this time, post 1,5 week without training :(, I was really sick for the past 1,5 week, feeling much better today, probably start light training again tomorrow, luckily the knowledge gains can start now!

[@ReviveStronger]

Yeah, best medicine

[@MrDraxz]

I know that people get concerned with the actual macros. but.. does it really matter if your tracking proteins/calories? Hit your proteins always and then rest is either higher or lower calories depending on what your doing is where i'm coming from. Thanks for video Steve always informational! Be cool to see you on Mike's new show maybe sometime too! love to get some of your thought on his discussions in a reverse role!

[@ReviveStronger]

I haven't even seen an episode yet, aaargh :S