Exercise Scientist’s Masterclass On Building Muscle - Dr Mike Israetel (4K)

[@ChrisWillx]

Hello you savages. Get a free list of my 100 favourite books - chriswillx.com/books/ 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

[@daemonphil9531]

[@s.omarfarooque1486]

Thank you! I'm grateful.

[@slick95112]

Dr Mike's sense of humor is strange.

[@breakoutgaffe4027]

Ask them to start shipping to Europe fam!? 🙏 🙏

[@daemonphil9531]

@@slick95112 nah it's sarcasm

[@buttmanjenkins3972]

Dr. Mike even takes his jokes past failure

[@nicholassergiacomi4823]

💀 😂

[@aldente9419]

Passed*

[@lxns_metanoia]

This is the best lol

[@ABA20134]

Past*

[@Fudgedrums]

Hahaha 10/10

[@bardbarian_dad]

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.

[@galapalafala]

Absolutely. It certainly adds to his credibility.

[@dontbetreadin4777]

He NEEEDS to BUUUUST ASAP! But he can't... Or rather, he won't...

[@tempsoda]

Yeh I don't buy it for a second, classic misdirection. 😂

[@misledpoet]

​@@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.

[@xnefarium]

Is he actually a virgin? What's the story there?

[@FitnessFAQs]

Dr Mike Israetel.. the perfect mix of intelligence and humor.

[@alexanderyekhanin8830]

Almost all intelligent people have a good sense of humor

[@StraitjacketFitness]

Daniel! What up, bro!

[@kuellhyk]

...and a bit of a homosexual love

[@Badj4s]

He's a lot of swing and miss. The nofap joke and the stuff before that, pff..

[@Daan6661]

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.

[@prod.xavgvst]

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 😭

[@markcurry3083]

He’s very cringe dad joke funny, I do appreciate the knowledge he’s giving though

[@goldythefish36]

@@markcurry3083 Well humour is subjective so one mans treasure is another mans trash

[@arshbrar2210]

I expected the same in podcast with doctor mike but he ignored most of his jokes

[@mehardin]

I've never heard him say anything funny, but he tries.

[@felixf4378]

His humor is not for everyone. Specially me 😂

[@valentinfontanger4962]

I hate fitness influencers, but this guy made me love the gym.

[@mendoxei]

Check out will tennyson, great guy with similar humor

[@shraka]

How can you hate Jeff Nippard?

[@Wakkabutler]

Dude seriously, he made me fall in love with the gym all over again. Made me realize all the dumb shit I was doing or wasting my time on.

[@deano6410]

@@Wakkabutlerwill or Jeff?

[@weirdo70615702]

​@@shrakaJeff Nippard is a good apple in a rotten basket lol

[@harrybenson569]

I Love that confused, slightly bewildered smile Chris maintains throughout Dr. Mike's intermittent displays of comedic lunacy and intelligence

[@AlexMcDaniels]

Hahaha this is the greatest comment ever.

[@zeroopposition2748]

The classic smile and wave look 😂

[@nolankavanagh1430]

brotha what tf did you just say

[@harrybenson569]

@@nolankavanagh1430 don't worry about it mate

[@Anotherclevername20]

​@@nolankavanagh1430my man's watching a 2 hour long lecture and doesn't even know what words are

[@MichaelLabs]

This is 100% free content, we live in the greatest time ever

[@hsg3780]

I had to pay to watch this

[@seyeagebremichael6114]

I pay with my time and energy

[@Xplora213]

The hardest part is getting access to the GOOD free stuff

[@pbnmembers1340]

Mikelabs, you are right on. Its amazing.

[@smilloww2095]

​@@seyeagebremichael6114most privileged thing ive seen all week

[@JasonRoeske]

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”

[@bladenovak]

“As if another” is the next “lightweight babyyyy”

[@drakothelost]

Doing this later

[@frit-z3474]

I started saying 'rack' at the end of each set.

[@johnbeeler25]

Same!! Wish I would’ve found his material years ago.

[@shiekbloco]

SLOW

[@farhanali7455]

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

[@slade6959]

That’s why he doesn’t need to hit calf raises 💀

[@Minder777]

This was literally Chris's best episode. I love Mike so much. Been following him for years.

[@LorenzoBertotti]

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

[@LorenzoBertotti]

@@Ryan-wx1bi It was a joke bro

[@mikestar7326]

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

[@LorenzoBertotti]

@@mikestar7326 The joke Your head

[@b-sideplank]

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.

[@brettwimberly768]

Me too but it was all in my pants!

[@hyun4053]

I speak for absolutely everyone when I say that we all unequivocally love Dr Mike

[@jeremiahp5634]

@@NyashaM🤫🧏‍♂️

[@TheJamieGambino]

100%

[@S.KH1]

Speak for yourself and your self alone. I have a different opinion

[@SakuragiLastname9]

​@@S.KH1oh wow you're so special! Nobody gives a shit

[@S.KH1]

@@SakuragiLastname9 i was not even talking to you. So keep walking and don’t look back

[@xz9908]

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

[@benbarbermedia]

He’s like an even smarter Theo Von but fitness based 😂

[@kylebanks13]

​@@benbarbermedia this has to be the best example I've seen lmao

[@TehIdiotOne]

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

[@isaacm6560]

​@@benbarbermedia he needs to go on this past weekend

[@EverythingisFire]

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.

[@xGUANdeLUPEx]

I have been listening to Mike for nearly a decade. The amount of free information he puts out is crazy. Appreciate him so much.

[@fullmetalathlete]

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.

[@ScienceBro92]

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

[@aemma_official]

Works a charm for woman as well 👌💞

[@petor95]

Remember these are his personal favourites/he said they will be different for everyone

[@chrisbennett5589]

Thanks for this, also some of these can be forced negatives if you are into that.

[@MeanBeanComedy]

Nice. 😎👉🏻👉🏻

[@averyintelligence]

11. Forehead press

[@jpsoriano899]

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.

[@Carsalesugurlu]

Cause he’s an athlete

[@Apfelbaum187]

Dr Mike Israetel jacked, funny, smart great guest

[@apocalypseL8r]

You forgot bald

[@kane6529]

@@apocalypseL8rand handsome 😅

[@Shjorts]

Bro is funny fr

[@galapalafala]

Very rare combination for sure.

[@andrewyee5490]

In that order, to boot.

[@Fitz0__03]

I love how it zooms out to show Dr Mikes crocs hanging onto the floor for dear life 😭 47:46

[@Usiris23]

I thought the same thing 😂

[@farahbasdeo9997]

😂😂😂😂😂😂

[@JT-bn6vg]

I like how direct and raw he is….AND he adds a healthy dose of rugged charm, fun, and quirk to his presentation ❤😊

[@AlexMcDaniels]

Dr. Mike is by far my favorite Stand Up Comedian.

[@thor498]

Sitting down

[@AlexMcDaniels]

@@thor498 HAHAHAHAHAHA

[@agent_jschroth]

No sir. Doc got too big to stand up too.

[@ornametrics]

Yet he's barely above floor level.

[@Cas_anova]

Mike took "be there or be square" literally.

[@Florian.Mueller]

He's there n square

[@opensocietyenjoyer]

@@Florian.Muellerbeing both doesn't violate the fiat

[@approximately27goats]

He heard be there or be square, and he did both

[@dwzm]

📐

[@joshuawalker301]

His head be square ⬜ his body is too jacked for a jacket.

[@the86fleet43]

Dr Mike is the man. He is the Cannonball of Knowledge.

[@mruizsr]

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

[@PLAYER2035]

Dr Mike unashamedly himself. Need more people like this

[@circasurvive9891]

...until you realize that more ppl being themselves means more weirdos that AREN'T funny nor provide expert knowledge...they just don't know how to read the room & make everyone uncomfy

[@JerseyMuscle884]

We must protect Dr. Mike at all costs!!

[@tabularasa820]

The great and powerful Dr. Mike Israetel hitting the audience that needs more hypertrophy, both muscularly and intellectually.

[@HappytreeLuis]

And sexually!

[@bryanhawkins9418]

I appreciate the “great and powerful” from our friend Rogan! Wouldn’t that be a beautiful crossover?!

[@yaboiij6694]

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.

[@ryanrogers8211]

55lbs.? Over what period of time? Thats amazing

[@yaboiij6694]

@@ryanrogers8211 about 5 years. Currently at +60lbs from the start

[@yaboiij6694]

@aristotlewasnotafanofplato3661 do you think I needed drugs to do that?

[@yaboiij6694]

@aristotlewasnotafanofplato3661 I didn’t say all 60lbs was pure muscle tissue

[@clamdigger1602]

@aristotlewasnotafanofplato3661 God, this reply is cringe.

[@topsysdad1]

Love people who don't take themselves too seriously, but know their stuff. This guy does. Great interview

[@DiabolicalAngel]

Love Mike's knowledge and his humor. He's just wonderful.

[@Jonathan-uo6ui]

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.

[@ryanrogers8211]

This is one of the best analogies I’ve heard on this subject. I’m going to use it!!!

[@Grimeggz]

First time I ever watch a podcast that is both super informative, professional and scientific, and simultaniously a sit-down(?) comedy show.

[@umbreonamvs9927]

We share similar pfps and similar podcast taste I see

[@Grimeggz]

@@umbreonamvs9927 A true soul brother.

[@The80shilling]

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.

[@Kevin-iv3lv]

Dr. Mike has almost single handedly gave me the push i needed to get back to it after quitting 15 yrs ago.

[@BasicBobby]

Listening to Dr. Mike’s content has quickly improved my training. Key takeaways over the years: 1. Don’t overtrain your deltoids and triceps-bench presses, incline presses, and dips already hit them. Given time constraints, you can optimize your workout if you substitute shoulder press or triceps pulldowns with exercises targeting other muscle groups. 2. Maximize stretch in lifts-find exercises and optimize technique to load the muscle when stretched. 3. Eccentric load is crucial-don’t just drop the weights after the concentric phase; control the eccentric (e.g., lowering the bar during bench press). 4. Technique is key-as my dad taught me when I was 14, focus on form and full range of motion, even if it means using lighter weights. 5. Volume matters-to build strength, aim for 8-12 sets per muscle group weekly, not just 4-6. This generally requires breaking up exercises over multiple days in a week. 6. More difficult isn’t better-some traditional exercises (like military press behind the head, bent-over rows, and even power cleans) aren’t necessary. Easier, more effective alternatives exist. 7. Consistency is king-even when you don’t feel like it, just go to the gym. Find ways to make it fit into your schedule so it’s not problematic to stick to your routine. 8. Trap bar deadlifts are good, but barbell deadlifts are better-barbell deadlifts work the glutes and lower back more effectively. 9. Cardio should be used carefully-it’s catabolic, so do it on off days for fitness. Take adequate rest between sets: less for isolation, more for compound lifts. 10. More rest is better, between sets. For isometric exercises, you recover rapidly, especially for smaller muscles. Compound exercises and large muscles require longer rest to recover. I take 3-5 minute rests for compound exercises, and 30 seconds for isometric. This isn’t a rule. Instead, I get my heart rate back under 120 before starting my next set. Ideally under 110. For iso sets though, my final set is back-to-back, without weight, to failure. I’m 36, 6’2”, 230 lbs, and lifting 4-5 times a week with one light cardio day. I was an amateur athlete, and have 20 years of experience lifting, though I let myself go for 2-3 years before restarting my routine 8 months ago. I’ve recomped significantly. I’m about 20-21% body fat at 228 lbs, down from 29% and 240 lbs. My waist has dropped to 34” from 36”. My deadlift max is at least 405 lbs, while I can bench 245 lbs and bicep curl 110 lbs for 4-6 reps as well. My seated high maxes over 300 lbs. These aren’t necessarily impressive numbers, but considering I was sedentary, overweight about a year ago, and hadn’t lifted more than a few times for almost 3 years, I’m grateful for the gains I’ve experienced. These are all my best numbers, or at least the best since my physical peak in my early 20s. I still have a long way to go. But the change is massive. My mental clarity and confidence have massively improved. Here’s my routine: Day A (2x a week) 5 x 4-8 Deadlifts (or 3 sets if doing squats) 3 x 5-10 Squats (conditional on deadlifts) 4 x 4-8 Incline Press 4 x 5-10 Dips (weighted after first set) 3 x 10 Pectoral Cable Flies (optional) 5 x 10 Lateral Raises (no rest between 4th and 5th set, 5th set without weights) 5 x Calf Raises (same technique as flies) Day B (2x a week) 4 x 6-10 Cable Rows (narrow grip) 4 x 6-10 High Rows (wide grip) 4 x 6-10 Hamstring Curls 4 x Ab Twists (medicine ball) 4 x Cable Bicep Curls 3 x Lateral Flies or Calf Raises (back-to-back) Day C (1x a week) Light cardio: hiking, walking, or similar for at least an hour I burn 900-1200 calories per workout and hit the sauna once a week for skin and circulation. My front deltoids and triceps take a beating on Day A, so I’ve dropped shoulder presses and tricep pull-downs per Dr. Mike’s recommendations. I start my workouts with compound lifts because they’re the most demanding, and I want the energy to do them properly. Compound exercises also seem to provide spillover benefits like increased circulation and hormone release. Deadlifts are the single most important exercise in my experience-they build your legs, lower back, traps, and grip. They give me a pump that makes the rest of my workout more effective. Dips are also underrated. With good technique and stretch, they hit the triceps, deltoids, pecs, and even forearms (with wide grips). Combined with incline press, they give my chest a well-rounded workout. TL;DR - Dr. Mike’s free videos are the best information I’ve gotten in 20 years of lifting and athletics.

[@Jargonman457]

Great post thanks for the details! Happy to you are getting back into the gym.

[@greatsisyphus7712]

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.

[@thor498]

😂😂

[@Mr.KrisVoid]

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.

[@tsebosei1285]

😂😂😂 ego lifting

[@CrashBandicoot-g6q]

Ego lifters been doing them upper back shrugs and thinking they are doing lateral raises

[@ehiggins360]

Yeah, no, probably not.

[@masculinityproject3183]

Why are you focused on other people at the gym 😂

[@teresacabrera8694]

LOL....Dr. Mike is hysterical!! I am 65 and it is as simple as Dr. Mike says, just show up, eat protein, rest, and stay consistent. It isn't rocket science. Thank you!!

[@00carl46]

This is the kind of interview that needs a live chat.

[@Sir.DavidBruce]

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 💪

[@orangedpotato]

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!

[@emanperez28]

10 mins in and can say Dr. Mike is awesome! Love his energy

[@Kev...]

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

[@Harsyn]

"What's motivating you to light up that rock" - Dr. Mike Truly an inspiration.

[@gitaiyer7480]

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.

[@JorgeGenaro.]

Haha sa.e here, it's been a blessing

[@alastairthegreat2887]

Dr. Mike does have fantastic humour (like the brits)

[@TheJamieGambino]

That is hilarious!!😂

[@petermozuraitis5219]

Watch the ones where he coaches a Leg Workout with his wife, or any leg workout tbh. The Dr gets unhinged 😂😂

[@jacobm2625]

You’re gonna gain 10-20 lbs of muscle just by watching his videos. Godspeed 🫡

[@The_MKUltra]

Thank you for listening to your followers Chris. Dr Mike is the man and very deserving of this high quality episode.

[@mrrptube]

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

[@Nutbag517]

What I truly appreciate about this is the motivation aspect. Mike explains it perfectly and has such a healthy, nuanced take on it. Enjoy your training. "If you really love deadlifting, f*ck all the optimal sh*t, go do some deadlifts"

[@ShawnFumo]

Yeah, I love his mix of being both very detail-oriented and science-based, but also seeing the big picture that if you aren't bodybuilding as an actual sport, you don't have to be optimal. Like, for a while now I've been using a band/bar/plate system (X3 in my case, but there is Harambe, etc). I have some sense of where that may not be optimal (more systemic fatigue from pushing harder at the strongest ROM while less force in the stretched position), but isn't as bad for hypertrophy as it could be (since X3 recommends you keep doing partials in the stretched position after failure of the full ROM). And at least for the moment, I can judge that the ease of a quick workout at home, and safety for things like squats, is worth it for me right now. I know if I had to go to a gym each morning right now, I probably wouldn't stick with it. But I have the tools now to judge what aspects of it is working and what I might want to change from the default program or supplement with other kinds of exercises.

[@Nutbag517]

@@ShawnFumo Exactly. If it works for you, it works. The most important factor in training is that you are actually getting it done

[@schrodinger6991]

I strive to be like dr mike. His humor is just so good. His head is so beautiful.

[@skaBABBLZ]

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

[@mart3418]

Mike is such an awesome part of the fitness industry. Glad you had him on

[@StevenMartinGuitar]

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.

[@user-se3vw3xf9p]

Charismatic intellect with sense of humor and a big heart he gets plenty

[@bubuliiii]

He answered to all the possible questions when it comes to exercising, and building your body for free

[@asdfghjklzxcvbnmqwertyuiopp]

This was the perfect blend of comedy, entertainment, and fitness knowledge. Thank you Dr. Mike!

[@misanthrophex]

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.

[@-whackd]

Why would you need to watch any channel after training 15 years, especially related to muscular hypertrophy

[@bigtreecombatacademy2927]

@@-whackdlearning is for life I’ve lifted for 30 years and still watch podcasts etc

[@Pinicle_of_evolution]

​@@-whackda revision of data is always good

[@thor498]

You would like jeff nipard too

[@thor498]

​@@monad41 that'a not how expertise works at all

[@luc.24]

One of the smartest and most helpful fitness content creator out there. Changing the game, as Chris pointed out. Thank you Dr. Mike

[@nothingbuttamil8988]

1 year good time for transformation Consistency is key, even without intensity. What exercise to do? *One that targets that muscle you want to grow. *Nothing is superior. Choose anything for yourself by these: °stretch, tension °burn °fluid pump °perturbation (weakness on that muscle) °Soreness for few hours to few days. Fatigue - joint connective tissues pain should be minimum. - spine(put less effort for its muscle) Top 10 exercise: #1. High bar squats #2. Overhead barbell press #3. Skull crusher #4. Pull ups #5.Barbell bend row(defecit) #6. Stiff legged deadlift #7. Cambered bar bench press(inclined) #8. Dips #9. Super rom laterals #10. Seated inclined dumbbell curls Have exercise that makes you do more. Worst exercises: stalenss-doing it repeatedly(reduces Stimulus to fatifuee ratio) What is Good technique: * Target a specific muscle(s) * Stable *

[@mraganksingh58]

Chris looks genuinely happy and giggly the whole time. Such a gold of a podcast

[@SabiWabi113]

All hail short king, Dr. Mike. 👑 One of few things I am grateful for this platform (I mean KZbin) 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.

[@JebrilKessler]

I love Mike, he is such a funny, smart, and jacked dude, that tells you what to do to get results, nothing to dislike

[@ulixen]

listening to Dr. Mike intensity, clarity and humour made me want to go to the gym again. Awesome :D

[@prathakgaikwad6064]

I could literally see Doctor Mike being more and more comfortable as the podcast progresses , Chris is a good host.

[@Anothertruecomment]

Describing going the gym with passion and enjoying it playing the little mini games you love and making progress. Love that mindset

[@aniaggarwal2433]

The production on this episode is superb and has gotten continuously better over the last few months somehow. Fantastic job Chris

[@ChrisGatesFitness]

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.

[@aarondorame4563]

Did not expect the totally sudden Sleep Token and Loathe name drops 🤯 Second video for me so far and cannot get enough!🙏

[@gschum7885]

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.

[@scottduncan92]

Hard to find real, honest men in the bodybuilding world. Dr. Mike is a real one. Love this guy.

[@mary_5]

Dr. Mike is simply the best. Thank you for bringing him on!!

[@ricardogonzalez9110]

Dr Mike is legit. What an awesome interview!

[@joelbennett1987]

This was a year of watching Renaissance Periodization videos summarized into one, thanks !

[@ShawnFumo]

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.

[@jsaktony1]

I love Dr. Mike. His super dry humor ages like a fine wine. *chef’s kiss*

[@cluster027]

This is a master class in science based lifting. Thank you Chris for having Dr. Mike!

[@User-5amk1m0]

Been waiting since 7 AM central time (Winnipeg) for this.

[@BradenYoungVideo]

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.

[@ptyeueiiwjd]

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

[@metalmarten3478]

If you get super jacked you won't care anymore

[@ptyeueiiwjd]

@metalmarten3478 Righttt, I'm sure it's the muscle thats feeding his personality.

[@metalmarten3478]

@@ptyeueiiwjd riiight, cause being jacked like him doesn't do anything for confidence, no sir.

[@jswizzlerizz]

Like if you mixed the hulk and deadpool

[@xdsolarz8498]

I need that voice cuz I just say idiotic things. At least what he says is actually funny 😂.

[@nathanandrinoid7569]

This one should be in the running for the best podcast of all time. Optimized for tear-eyed laughter or general happiness.

[@whatintarnation4969]

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.

[@EricBrooks-ju3oz]

2 hours of Dr Mike ?!?! What a treat 🎉

[@thekosmokramer]

10 minutes in and this guy is out of control…i love it💪🏼

[@gitarmats]

The unhinged rants he goes on are top tier. I’m glad they came along with him to the podcast.

[@tristram0073]

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.

[@ThaKid14]

this guy is funny and bright. absolutely love that right off the bat - so likeable and also backed with such knowledge. this is an awesome conversation. I had a blast listening and learning - thanks for this.

[@PB_0007]

The silent laugh of Chris to Dr. Mike’s jokes 😩😂😂😂

[@kungfoochicken08]

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.

[@DavidThackerMusic]

​@@kungfoochicken08 completely agree. There were some cringggee moments

[@danielwilkins8271]

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 KZbin fitness influencers who have the personality of a parsnip.

[@kungfoochicken08]

@@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.

[@alastairthegreat2887]

​@@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)

[@raulbonilla4137]

How can this be so (un)professional at the same time. I love it.

[@webster2614]

I love that Mikes's feet don't touch the ground

[@jt_talabong]

Dr Mike us honestly the BEST person we have in the fitness industry. Met him in person and he’s genuine and real af

[@stevenorr54]

I"m in love with Dr. Mike--he makes me laugh and makes work-out talk so darn FUN; he's fresh and smart. THANKS GUYS!

[@MONyxOthefgtxD]

The fact that this contact is free, makes me appreciate life more.

[@kevintran9941]

I was just listening to the previous podcast with the two of you! This is fantastic, keep up the good work Chris.

[@alexanderstewart7001]

Have watched them all over the years from the hodgetwins to coach Greg and Mike isratel 100% gives the best advice and most entertaining to watch!

[@dontbetreadin4777]

Comparing him to Greg is a severe insult

[@alastairthegreat2887]

​@@dontbetreadin4777Is coach Greg that bad? I have seen the Hodgetwins, have some disagreements for unrelated reasons but who is coach greg?

[@Aaron-nj4ou]

Great conversation. Going to the gym never resonated with me until I became so ashamed with what I saw in the mirror. Dr Mike’s knowledge, style and the quality of information has changed my life more than I could ever express in words. I am forever grateful. Thank you. Chris your ability to interview people from diverse backgrounds is excellent and a podcast I always look forward to.

[@cromp3361]

Dr. Mike is the man, as if another!

[@nicknelly1]

Dr. Mike’s 10 exercises: 1) High Bar Squats 2) Barbell OHP 3) Tricep Skull Crushers 4) Overhand Pull-ups 5) Barbell Rows 6) Stiff Legged Deadlifts 7) Incline Cambered Bar Bench Press 8) Dips 9) Super ROM Side Laterals 10) Seated Incline DB Curls

[@RareAries323]

💪🏼🙏🏼

[@greyisometrix]

I guess it's no surprise Dana White knows so much about muscle growth being head of the UFC, but I was surprised to also hear he was a doctor!!

[@robdavies4294]

Mike's lateral head gains really pop in high-def - must be all that slow eccentric thinking. Fantastic guest.

[@aitor47]

😂😂 I'm dying here, mate. Best comment

[@ericwillett8709]

I spit my drink out at 1:17. I was not expecting that well played of a joke that early in the conversation. I laughed my ass off and had to pause and rewind. Classic Dr. Mike.

[@iwasoutofoptions]

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 KZbin. Never going back this is so well done it’s an absolute joy to watch.