Exercise Scientist’s Masterclass On Building Muscle - Dr Mike Israetel

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Dr. Mike Israetel joins us AGAIN for another Dave Tate's Table Talk Podcast in episode #196
Dr. Mike Israetel is a Ph.D. in Sport Physiology and a professor at Lehman College (the only Bronx senior college of the City University of New York). He is the co-founder of Renaissance Periodization-a scientifically sound and reliable diet and training consultation service for anyone who wants to use it to achieve results. Mike has a BJJ purple belt and a jiu jitsu brown belt and is an author and an NPC bodybuilder.
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ABOUT THE HOST
Dave Tate is the founder and co-owner of elitefts.com. He is the author of twenty books and has logged more than 40,000 hours of training and consulting. Dave is married to elitefts co-owner Traci Arnold-Tate, and they reside in London, Ohio, with their two sons. Personal Credo: Live, Learn, Pass on™.
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#dtttp
0:00 Sponsors
4:00 Explaining Mike’s coaching and knowledge
14:00 Mike Tuchscher Rate my coach
23:50 RP programing and the app
58:00 How to progress volume in RP
1:32:10 When does Mike’s app go live
1:37:30 Nutrition for hypertrophy
1:47:40 Consistency is Important
2:09:20 Dave hardest run at gaining weight
2:18:00 Muscle building is hard and it sucks
2:26:00 Weird dichotomy of training when younger vs older
2:36:35 Exit strategy when leaving the strength game
2:44:00 Working toward other things in the off season
2:50:45 Mike’s video “Making progress” that everyone should watch
2:53:00 Future of technology and cell phones
3:00:00 Finding Mike on social media

[@eliteftsofficial]

Shop the strongest accessories and equipment in the game! www.elitefts.com/ Looking to level up your training? www.elitefts.com/join-the-crew linktr.ee/elitefts to reach us on all platforms

[@keatonvandergreft4896]

I’m beyond excited to be 18 and exposed to this sort of information. It makes the ceiling of capability in this sport so much higher. Massive appreciation to veterans making information widely available!

[@mr.tbennington]

Love when Dr.Mike can’t help but being Dr.Mike

[@mur9a]

Fell asleep and woke up to this podcast, dreams were very vivid and nice, would recommend watching 10/10

[@boglinz]

I literally just did this, had a hobo spouting wisdom to me..

[@serialthinker_]

Its always a pleasure listening to Dr Mike calm, reflexive talking. Thanks Dave for having him. And thank you for still doing these table talks.

[@MrScottyT21]

Mike is a legend. The Deadpan comments & dry sense of humour is unrivalled! Great watch & thanks for sharing as always Dave!!

[@user-fh1kv6qb1s]

Yeah he's the man. What's even kooler is at his next meet and greet he's gonna charge only a dollar so u can sit on his lap

[@haydeezenuts]

Please keep bringing back Dr Mike Israetel! I loved every minute of this podcast and the knowledge between you two is unbelievable. Thanks so much Dave Tate

[@JonEllg]

Dave and Dr. Mike has such great chemistry. Really enjoyable to witness this whole conversation

[@ritamghosh4730]

😅😅😅 1:25:04 😊😅😅😅😊😅😅😅😅 1:25:07 😅😅😅😅😅😊😊😅😅😊😅

[@ritamghosh4730]

😅😅😅 1:25:04 😊😅😅😅😊😅😅😅😅 1:25:07 😅😅😅😅😅😊😊😅😅😊😅

[@mr.killluminati1220]

This guy has changed my life. If you haven’t already, I highly recommend following his KZbin channel.

[@espenstoro]

Great talk. As a guy who started lifting at 39, things don't really look that bleak at all. Still gonna get better, I don't have 20 years of wear and tear, and I'm so old that all my dreams are crushed anyway. That said, might eventually do a meet just for the experience. Never gonna win anything, but I don't really care. Sounds like a fun challenge to do, within the context of living a relatively normal life, and not going for the PED fueled lifestyle and world records.

[@sergiootero5904]

Like you said, all of your dreams are crushed anyway, go balls to the wall! Juice to the gills! Eat clen Tren hard!!!

[@punkandlifting]

Same. Started lifting at 35/36 but didn’t really hone in until 38 or so and did my first ever natural bodybuilding show at 39.

[@Leonardo_No_Cardio]

Never stop dreaming

[@josephbloxham3992]

Competing is a lot of fun. Hope you try it.

[@AllPainNoGains]

If you're not interested in going balls to the wall to set world records or win open division nationals then that's a healthy mentality to have, but don't tell yourself that you'll never win anything.

[@hormonalhealthinstitute]

Incredible. Can’t tell you how valuable hearing your thoughts about lifting and goals as older newb. Just started lifting at 54 after 4 years of endurance running and have learned a huge amount from you both! Appreciate the depth of knowledge you share!

[@anthonyesposito7144]

Listening to this for a second time, who else is listening to this more than once on purpose

[@chrisweidner4768]

Always have time for these 2. All the best to everyone. Train wisely. Push and enjoy the process.

[@ArmWrestlingVIP]

Holy Shit ! 3 hours of Dr Mike ! is it a dream 😴

[@aj7907]

Pinch me!

[@cubencis]

Downloading this just in time for my flight 💪🏻

[@victorognev6263]

That was a great TT episode. Thank you Dave and Mike!

[@dmtfitness]

Omg….Yes I’m 48 and it sucks….I have to just have fun with my training now. I switched to hypertrophy…it’s helped!!! Can’t wait for this App!!!!

[@hhumh6911]

Your chemistry is just beautiful! Looking forward to more episodes no shorter in length. 👊

[@steffanofumo]

I grew up in Europe, my father was a gym owner so I was literally birthed into lifting halls and weight rooms and just spending time around lifters and coaches was a much better resource than my degree in exercise science, payed a bunch of money for a pice of paper that no one ever asks for 😂😂😂

[@Renejime9288]

I’ve watched a couple episodes with the great Dr Mike and Mr.Tate, this by far is the best one yet

[@Freshprankstv1]

Andrew’s dad is smart. U can see where he got it from

[@dustinmartin4621]

I really love these table talks and dr mike is such a great guest. Thank you for doing these !!

[@andyyoung6660]

Best podcast around

[@Yupppi]

I think Greg Nuckols is a man to follow for someone who has issues with how to think about eating. A man who loves cooking and food, and who decided to finally commit to dropping his weight from 120 kg to 100 kg and possibly all the way to like 90 kg. And he never lost his cheerfulness or love for food, he never ate like someone who loves spartan lifestyle. It was really a journey that took time to go from "I'm eating too little all the time, I don't eat nutritious enough food" to "I'm eating plenty but it's so difficult to be exact on macros and figure out what kinds of foods I can eat and the meals are so weird and plain" to "I eat like a normal person and almost every day I get close to matching the macros and calories and I enjoy the delicious meals I cook". By that I mean that first you learn about the importance of macros and calories, then you learn about food categories, and finally you learn that you can eat like a normal person while hitting those targets and you can enjoy delicious cooking, you don't need to restrict to plain rice, plain chicken breast and broccoli. The last part is the most difficult part because by that time you've learned plenty about nutrition and committed to it for the training and you have this strict mindset of "if I deviate even tiny bit, I will have lost all the potential results". But as you learn to relax and realize that every gram of macros doesn't make a life and death difference, heck, you can be off by so much, and as you cook and record the food macros, you realize that your plate is just a balancing act and as your ingredient list grows, you can just drop in this or that to compensate lack or excess of something in another meal. And through that you negate all the stress from eating because you realize you can eat anything and your daily meals can be so varied, you can juggle multiple options on all meals to your liking and it all works out and if it doesn't, it's a single deviation that doesn't impact anything. In fact the result of me learning to cook more and experimenting with foods as I tried to follow my nutrition plan taught me that most balanced foods (meaning the meal isn't just huge pork rib drenched in butter) just end up being roughly the same nutritionally. And even if you have that food completely done, you can still alter the portion size of protein source, the side dish carb source, sauce and veggies. You can throw cottage cheese in, you can swap what you drink with your meal, you can make a slice of bread to go with it. I really prefer foods that have sliced meats now over the ones like a full steak or breast or something, because it's so easy to portion it to your desire.¨ I found that to be true with training eventually as well. Since I'm not competing in anything, I don't have deadlines to goals and my progression is not compromised if I don't go to the gym one day, or if it's a week of +30 ℃ and I feel like biking and swimming over going to the gym. It's not even skipping training, it's just changing my type of activity, if it doesn't develop anything, at least it surely maintains. Heck, if I don't get a pump and soreness from it (I usually do since they're novel exercising for me), I can view it from the perspective of building work capacity, treating the joints or even as somewhat of a deload. It'll all prep me for the next week at the gym one way or another for progression. Nokia btw was doing bad business decision after bad business decision. Like doing a Windows phone Lumia when it was time to join the smart phone market, just because they got share holding, support from Microsoft and wanted to be different from competition. Everyone knows how it backfired. Lumia was fine, but I'd choose Android any day of the week and the UI was just not attractive. Basically how it went was they sold the company overseas and as it always goes, they were promised that nobody gets fired and the next day there was insane flooding of Finnish top tier engineers jobless trying to figure out what to do next. There was no industrial field outside Nokia that could home all those engineers so many ended up doing all kinds of "trash jobs" and becoming entrepreneurs in something completely other stuff. In fact I believe Nokia was doing well in the developing countries where their robust old style phones were popular because they were functional for the needs and cheap. Nokia still makes tires and rubberboots like they always did. There's still some electronics or networking or something stuff going with Nokia and I think there's even been small phone stuff. I don't know if it's still under Microsoft's ownership.

[@MNorm-Not]

Mike always drops wisdom. Another great episode for the older more experienced meatheads.

[@villianaire]

This was a pleasure to listen to. Can't wait to try the app.

[@JacobCohen42]

Great talk

[@TevynSmith]

Most entertaining guest along with Kennelly

[@jonlehman4717]

Someone needs to make a mash up of all of Mike's intrusive thoughts out of context

[@drinkinouttacups2665]

There's a couple

[@arthurfleck629]

Search “Doctor Mike Israetel being chaotic for 8 minutes” it’s hilarious

[@StrangeGarage]

I want to see a mash-up of all his imitations of girls. You know, when he says, "Oh my god, Brad, I can, like, see your Abs!" "Thanks, stephanie!" Fucking great shit!

[@user-fh1kv6qb1s]

​@@StrangeGaragehe's a great dude. At his next meet and greet he's charging a dollar so all of u can finally sit in his lap.

[@MercilessBreed]

Podcast hack: get Dr Mike on and blow up

[@bretfuqua8996]

Here to listen to Mike !

[@gary_michael_flanagan_wildlife]

This one was really great. I’m one of those cases he was talking about. I have been weightlifting since I was 17 in 1999 but I didn’t follow a good nutrition plan nor did I know a thing about training or going near failure, didn’t train legs etc. Fast forward to 37 years old, got serious about it, nutrition and weights, basically experienced all sorts of newbie gains that I can’t underestimate enough. Especially now that I’ve built some muscle and dieted down into what I think is sub 10 body fat and am very happy with where I am as a natural. I’m in way better shape than my 20s. I look around the gym at a lot of guys who were where I was. They are all “puffy” and do a lot of things wrong, beer bellies etc. NOT saying I know everything but you can do a lot later on in life if you finally know a lot of what you are doing. At 42 I might start TRT one day but if everything is dialed in you may not need it. Make sure you lift over every stone first because if you think TRT will solve all your problems, you are so wrong. You will end up with big arms, puffy and horny. The horny part is good but I would do TRT as last resort after you check the nutrition and exercise boxes. Here’s to us older guys!! Go get it!! John Meadows for training, Stan Efferding for diet and that’s really all you need. Mike is fun to watch and knows his stuff but the other two guys will get you all you really need very effectively.

[@stevenjezyk9435]

Eating too much in one sitting is the worst feeling 😢. All self inflicted as well.🍜🥩🥦

[@lenol0315]

Shakes are easier lol

[@albertpaxton4855]

Great interview again! Thanks Dave

[@RandomPerson28337]

53:20 this the truth here. The only thing you need from this video

[@JohnSmith-yx8kf]

1:14:26 - Yeeeah, my managing to F myself up through being 'savage' every session has cost me far more than i ever gained from it. I think i got lucky in the grand scheme of things - slight recurring back issue, minor tricep tendon tear, knee tendonitis - but even that has put such a downer on my training the last few years that it's been really mentally tough to deal with the fact that i can't make progress how i used to and have to slowly and gradually work these issues out, or just work around them forever. The back and knee thing will solve itself once i put in the boring work to get those things stronger again, but the elbow thing is just one of those things that's permanent and i'll have to work around. Would have been a hell of a lot easier to just stop being stupid before i hit this point.

[@PoppyJr11]

I don’t know about for other people, but once I stopped consuming seed oils daily(it was in my granola I used to eat) the last bit of pain in my lower back went away. It didn’t get rid of my pain, strength training fixed it 90% of the way.

[@SteveK-ys2nl]

How the hell did I miss this?! Thanks guys!

[@justcallmesoggy6762]

Wtf the concussed grenade joke was too damn funny

[@jerzey22]

Part 3… please 😮❤

[@Davide-bx3js]

This talk was marvelous...

[@jasonpedwaydon9430]

Another badass son of Detroit!

[@classic_muscle7651]

Pls invite Dr Scott Stevenson :)

[@jaypietersen6093]

Thanks for clearing that up, I have the second book on Kindle and I wondered why I saw the high reps leg work while I never saw Mr. Mentzer train anyone in that rep range including himself. You can find a lot of his routines online and nowhere ever do I see 12-20.

[@funygameur]

01:12:19 "But, at the end of the day, if I didn't had serious psychological issues : *why the fuck would I be body-building for ?* "

[@LePrimo420]

2:15:00 damn Mike chew your cereal 😂

[@twistedtrailerparktales2126]

Damn that was good and depressing. Former fighter I took up strongman at 32. I've always been older than most of my field and was actually looking forward to turning 40 which is in 16 months to finally compete in masters. Just started one of Dr. Mike's bulking phases since my schedule has opened up. Should I forget that and just focus on strength instead?

[@g0od_0ne]

Great interview

[@The_MKUltra]

Fucking Dr. Mike is the best.

[@zsahe21]

2:13:57 Dr Mike story time y'all

[@cmax4488]

This is what I have always believed. Form first. My brother hired a bodybuilding coach and he told him to lift past failure and then just break form for a few reps. Of course my brother tore his bicep tendon.... Paid a lot for an injury..

[@maxschmidt9461]

That's the advantage of being natty, unless you're a genetic freak you can (try to) maintain your size basically for life, just not gonna grow and then slowly get smaller at some point but still be similary muscular to your peak for a couple more decades

[@maxschmidt9461]

*without it ruining your health

[@emmang2010]

Amazing podcast. Dr. Mike is really the best

[@GarageGym411]

45:53 - "...could you imagine like... a living legend knocks on your door... and you're like - 'Oh my God, yes, I'll buy whatever it is!' " ME: Dr. Mike's new RP Hypertrophy Progressive Web App is in BETA and has a waiting list - WTF? TAKE MY MONEY! Nice WaWa-inspired T-shirt, Dr. Mike (PSST! Your time at Temple U is showing)

[@gdt19871]

To anyone using the RP Hypertrophy app: does it ask if you've had any prior injuries or surgeries? I've got both of my hips replaced.

[@codeyexe]

I fell asleep watching funny videos and somehow I ended up here... I'm at 1:59:39 😂

[@sergiootero5904]

Dr. Mike!!! When APP???? Me wait long time! Me on email list!

[@SitDownsWithSaint]

"Table talk" The gathering of the minds...Thanks gentlemen 🙏

[@NattyGuy]

Part 3 coming soon?

[@SparkFN744]

Am I training hard enough if I'm wanting to deload, even though I love going to the gym?

[@RskeDwg]

Great to see Phil Heath is doing well.

[@westcoast84]

Love how Tate just spent the entire podcast cutting down the app and talking about how much he hates it lol

[@dessertstorm7476]

im mad they dont read the chat, i wanted to ask how many sets and reps to do

[@vonbernardino7178]

I think that it is pre recorded 👍

[@krusen4bruisin825]

It was only a week ago when I realised it WASN'T Wendy's real world experience😅

[@613trapman5]

6 meals per day is crazy

[@Procharmo]

Dr Mike is mistaken with respect to longevity. He is right for all roiders. But for natties he is wrong. I’m not a genetic outlier. However starting seriously at 17 years old, 5’8” 140lbs, 10 stone. Trying to get bigger and stronger all this time has resulted in very good results from 35 -45. Exceptional results from 45 -55. The strongest I’ve ever been at 55-60. Now at 101kg (220lbs) I have a 200kg bench press (440lbs) closing in on the magical 220kg 5 plate bench. I can squat in excess of 220kg atg most of the time even though I don’t train it. I’ve never really dead lifted to any degree. I personally feel the drugs people take limit their progression. So many other lifters older and younger than me that I know have stopped, got Iill or died. The drugs give you a massive spike in a shorter time frame. Stay natty. You’ll enjoy being called a fake natty when you are out lifting guys twice your weight and half your age. 😅

[@verydarkelf7083]

Lmnt £1:50 for one dose of salt potassium and magnesium people must be insane just buy it all separately for pennies

[@igrowdaily]

This fool Mike is hilarious. The trade off analogy was comical.

[@dalebraithwaite6890]

Does the app work for a home gym set up? All I've got is a barbell, bench, plates and a rack

[@TB-me1gc]

They adres this specifically

[@romaintagliaferro3189]

Yes they talk about it, works too On top of that DR mike has a lot of videos explaining the push ups and deficit push ups for more advanced lifters (if you don't have enough material)

[@dalebraithwaite6890]

Ah thanks guys does anyone have a rough time stamp?

[@romaintagliaferro3189]

@@dalebraithwaite6890 Didn't finish the podcast so they might talk about it more in the end. They talked about it very briefly at arround 30:00 to 45:00 There is probably more info on Dr mike's channel

[@shawnpatten6515]

@2:49:55 I’ve drilled this message. If you see someone with cauliflower ears, don’t fuck with them.

[@henrykjohn78]

Invite Chad Wesley Smith!

[@heyheysaturday2492]

& don't forget Gear

[@urizen2000]

Timestamps forthcoming?

[@eliteftsofficial]

Yup! We’ll have them soon

[@dopeche]

1:38:00

[@taylorgoodman8917]

1:23:21 it’s called soaking (Mormons btw)

[@Football__Junkie]

2:38:50 I’ve been saying this for years. What’s the point of being old and big?

[@zackerymcpherson9409]

Nokia is owned by Microsoft. They make high quality products like the surface laptops, tablets and phones. But yeah the analogy is fair.

[@SLouiss]

1:02:52

[@AndJusTIceForRob]

1:00:47 but Kirk Karwoski said one set for legs was enough lol

[@romaintagliaferro3189]

*Dr Mike giant set with myorep match enters the chat*

[@AndJusTIceForRob]

⁠​⁠@@romaintagliaferro3189 oh I believe you. When I hear Marty Gallagher talking about Mark Chaillet or Kirk Karwoski doing just one set, I’ve got to think that they had a history of volume while they were growing previously and that their anthropometry must have something to do with it.

[@TevynSmith]

Matt wenning vs dr israetel

[@shrexyboi1850]

Only on matt wennings patron

[@RBC0405]

​@@shrexyboi1850is matt money mad then? Lol

[@shrexyboi1850]

@Ron Burgundy sorta, but he's just trying to make a living I can't be mad at that

[@RBC0405]

@@shrexyboi1850 heard that too many times about him tbh to the point that he seems greedy.

[@TevynSmith]

@@shrexyboi1850 yeah uhhh no

[@hecatrice2064]

2:17:44 my god 😂

[@jettfuelfitness]

Dr Mike looks fucking scary here. Like… not just muscle scary. He looks like a villain from berserk. Like a bad one 😳

[@CeroAshura]

Donavon did nothing wrong, free my boy

[@micahwheatley6880]

Definitely Mormons It's called soaking or floating

[@erlynmorales1006]

best part abuot it was dr. mike. you can tell from the op's criticism of the rp app that he only trains to look like shit.

[@zsahe21]

!!!!!!

[@highmarshalhelbrecht4715]

The level of shilling at the start of this video was horrific had to turn it off

[@watsonkushmaster3067]

Why does he hate harry potter so much xD

[@PTPalmer_NPC]

Cardio ain’t hard, sorry

[@DavenportBarbell]

Arthur Jones is way smarter than Mike

[@GarageGym411]

IF YOU DON'T LAUGH at least a few times (when listening to these guys talk shop) you should consider seeking some professional help and/or reducing the time you spend online (no, seriously)

[@ABC93224]

2:52:00 yikes what a terrible take on "capitalism." Tate must not know that Israetel is economically literate.

[@nonoffensiveperson9877]

TWU

[@joshbeyer9757]

Roids😂

[@dyloak6450]

He doesn't compete because he isn't good enough no lie.

[@someguyio3654]

This guy is creepy.

[@aj7907]

In a good way

[@someguyio3654]

@@aj7907 That’s on you man. As a former academy director for a national club in Columbus, Ohio.. I would never lead in this manner, I would never present myself to customers in this way. I would never train players or mentor coaches displaying this filthy behavior. I was mentored by professionals, great men with professional careers of the highest ethics. There was also always that slimy guy, yes he may have played in the English Premier League. But he also did abhorrent deeds that reflected upon the entire profession poorly. Mike Israetel is slimy and he has no shame and he reflects poorly upon those associated with him.

[@petehaglund8840]

How?

[@someguyio3654]

@@petehaglund8840 If you watch his videos, he's constantly saying perverted things and referencing degenerate behavior. Mike will proudly admit to his abhorrent behavior. Everybody who is familiar with Mike's work is aware of this.

[@aj7907]

@@someguyio3654 lmao cry dude. Mike's the best, you don't understand comedy.

[@beams098]

1:31:47