Game-Changing Scientific Muscle Growth Strategies | Daniel Plotkin

[@1712media]

These full length interviews are great. Keep them coming!

[@keith6859]

Arguably better than the partial length interviews ;)

[@mowgli5679]

@@keith6859underrated comment

[@treakfly]

@@keith6859hehehehe

[@JJSOFLO]

Dr. Mike is the PERFECT example of someone who just asks absolutely phenomenal nuanced questions, that create the condition to elicit someone to give a simple answer in a complex topic. Love your work sir!

[@sigmaprime4307]

You watch Dr. Mike for his professional knowledge and sage adive. I watch Dr. Mike because i like to see the skin on his skull move. We are not the same.

[@EVL6479]

come for the advice, stay mesmerized by the movement.

[@Fanta666]

I like how intensely he blinks.

[@chaselambert8662]

Facts

[@BiA-hg7qr]

Is Dr. Mike the gay?

[@Der_Richiee]

We are the same.

[@heavendelaney6578]

Just wanted to pop in and say that I studied Japanese for 4 years, and GPT gave the correct pronunciation of Maeo

[@metalover2]

Please put these out on spotify with the other podcasts

[@benfarrell5034]

I love the long form videos. Dr. Mike is the goddamn BEST! ❤

[@harrybauls4315]

If only it didn't take decades between the videos. Why must i be made to suffer, reee

[@Moose92411]

I love that this came out right after Steve Shaw made an IRATE video about scientific optimization being bullshit. Steve just HATES this kind of information, and it’s kinda clown shoes.

[@leonardceres9061]

The thing is that even though you know how to do something scientifically or you know the best way to do things doesn’t mean you’re going to do them with the same motivation as a bodybuilder because you have to have a passion that you want to strive for and push to that limit.

[@Moose92411]

@ Agreed. Steve and other ‘old school’ creators like him project onto scientific creators like Mike and Jeff the idea that “if one looks for scientific optimization, that person is by default NOT willing to work hard or show commitment. It’s nonsense. The two can and do coexist.

[@michaelchristie4756]

Dawg he himself says that he likes science and it has taught him a lot but he doesn’t like it when it confuses new lifters as they start majoring in the minors instead of looking at the bigger picture of what it means to build muscle over an appreciable amount of time

[@devil5hlygrim972]

Fukin clown shoes, HEY EVERYBODY I BET THIS GUY’S FROM JERSEY! 😂😂😂😂 I LOVE IT 😅

[@sundvallen]

​just stop it. Theres very little science to this lmfao. Step one train hard, step two eat lots of food with focus on proteins. Step 3 have good genetics and do steroids. That is IT. All else will contribute to such a tiny tiny difference it literally doesnt matter in practice. @@Moose92411

[@robertwilcox9566]

Incredible discussion, keep these long talks coming!

[@LatimusChadimus]

I've never heard of this guy but the way he handled that lie detector joke about the couch was Top Shelf haha this guy has my respect

[@Ron_P]

Since he's worked with Dr Mike for years, I'm guessing he's used to his antics. Lol

[@m420-nd1if]

I am so glad these russian youtubers do all of this in english ❤

[@JediahMason]

😂

[@dukenukem8381]

not really russian.

[@m420-nd1if]

@@dukenukem8381 The US is the only country were someone becomes "american" as soon as they move in. I have lived in one country my entire life, but I will always be a national from another country. These people come directly from Russia, speak Russian, have russian names, russian family, most likely got a degree because of the value russian/jewish culture puts into education. The US science scene would be a pityful draught if it wasnt for the brain drain that attracts the smartest people from all over the world (H1B visa, look it up)

[@m420-nd1if]

@@dukenukem8381 censorship towards my jokes

[@joes4715]

😂

[@gilfiazon2575]

This channel would be infinitely better if even sometimes they brought on people with different opinions or interpretations than you typically see on RP. There are very legitimate disagreements in the field, this hamstring study is a perfect example of that.

[@dan_e]

The cut for the exercise demonstration was perfect. Just enough pause to let you wonder if what you are about to see is SFW. Lol

[@LukePettit]

So happy to see this guy on here. I've only heired him talk once on Revive Stronger and I loved him

[@Ron_P]

Did you actually type heard as heired?

[@ElAndresRodriguez]

​@@Ron_Plmfao I'm actually impressed you can spell it *that* wrong

[@Ron_P]

​@@ElAndresRodriguezRight, I had to change it back after auto-correct changed it to "hired."

[@AtsAreStupid]

you haired it good

[@Elle.Energy]

I love that they talked about sleep!! Before working out regularly, I could barely sleep more than 4 hours on average each night. I'm finally edging closer to 6-7 hours🎉 It has a massive impact on my ability to perform satisfying exercise. Listening to informative yet entertaining guys like these has had a huge impact 😘😘 Thank you!!!!

[@mirzasharamova-if7qq]

Your editing are on point, loved it!

[@EVL6479]

take a lesson! sorry, had to.

[@Perfecta777]

Please put this kind of videos on the podcast for Spotify!

[@decluesviews2740]

When doing “within subject” design, do they factor in dominant vs non-dominant sides? I wouldn’t expect it to affect the results overall but I’m curious if they’ve ever thought to split the group in half: one half doing one exercise on the dominant and vice versa for the other half.

[@adrianacardoso1918]

I love that I listen to the intro after I realised I’ll never sleep great again after getting a dog . Great 👍

[@Gibson343088]

I mean I sleep great, and I have a loud, hyper German shepherd because if a sound wakes me up, and she doean't move from the bed, I don't worry at all.

[@seattlegrrlie]

Three years ago I took home two adorable kittens. Balls of infinite energy with teeth and claws... I feel your pain

[@perserverance333]

What about trained versus untrained mice and are there mice that are bodybuilder mice that are just huge and defined.

[@TheBookfather]

Also the elephant: How much sleep does it get? Is it eating enough protein, like 2g per kg bodyweight? (Are elephants on high protein diet causing the climate change? 🤔) Do elephants in their 30s have to exercise differently as elephants in their 20s? Come on, it’s science, I need data!

[@ericmalitz]

Do they make a seated ham curl for which there REMAINS tension when the hamstring is most stretched?

[@RatSmacker370]

You could try leaning forward, that helps stretch your hamstrings a bit more

[@noisemagician]

Doc, Could you do a video on the size of the muscles and their functions and order them? I find conflicting information online.

[@tastytucker981]

I do RDLs and Nordic curls on my leg days. Would it be fair to say that the RDLs have the three heads that cross the knee and hip covered? Basically, do hip hinges effectively train those heads as well as seated hamstring curls? That's always been my assumption.

[@crlez3586]

Anyone remembers the video in which Dr Mike talks about workout gear like shoes wedges for doing squats!?

[@sxhrgvs]

Really interested in this but wish it was available as a podcast. Just not sure I can watch 2 whole hours.

[@ryanhkimmel]

Incredible conversation to listen to i learned a ton!

[@christopherus33]

1:46:16 So, for the incline curls vs preacher curls, it seems like the incline curls provide greater lengthening overall and have the maximum resistance at about the middle of the range of motion where the stretch is not maximized, whereas the preacher curl provides much less lengthening overall but maximizes resistance at the maximum stretch in the available range of motion. It seems like the difficulty in comparing NM matching vs stretch in this one is due to the mismatched resistance, so why not use isometric machines to even out he resistance to compare these two? I’m probably missing something, but I’m curious.

[@gerym341]

Daniel is the man

[@CrazedCorgi]

I love the double casting couches.

[@michaelsohnen1792]

It’s interesting to learn that it’s a toss up between light weight and high reps or moderate weight and reps for muscle growth. It really depends on your genetics for me I get a great mind muscle connection and feel a good sore the next day when I do light weight high reps and volume

[@WesRoth]

6:23 Dr Mike, you never cease to impress! Really great point that GPT-4 was trained on text data, I did not expect to hear that deep level of AI knowledge on a fitness channel 🤯 Interesting recent development you might appreciate, for GPT-4o (a very recent model) OpenAI trained the model end-to-end across text, vision, and audio, meaning that all inputs and outputs are processed by the same neural network. So if you're interacting with the 'advanced voice mode', you're talking to the model trained across all those modalities. Love your channel. Deep nerdy science deep dives + the filthiest of jokes = A+ in my book.

[@omergoktuggunes4730]

Bro you got to check out his progress channel. (tho now I think it's called just Dr mike israetel ) he gets into a lot of ai technology what the future will be type of stuff and I just can't get enough of it

[@WesRoth]

​@@omergoktuggunes4730yeah, I was very excited when I realized he had that channel! @MikeIsraetelMakingProgress

[@Janus10001]

Watching Mike talk shop is everything.

[@nevinwhite2371]

I would love to hear about the study with full range nordics or Harop curls. I can do nordics with additional weight myself.

[@ryno3888]

Brilliant conversation. Thank you for the excellent information!

[@tony19824]

Hi, could you reference some of the articles. Great work, thanks

[@finnianfanning3136]

Few things on NNM. 1. For deciding the prime mover size does matter. Most people who follow it understand that it’s a combination of leverage and size. Essentially if a muscle has great leverage but is too small the bigger muscle with slightly worse leverage will take over. Basically as long as the muscle has good leverage not necessarily the best, that’s what matters according to the theory. 2. There is a lot of literature for it and it does go back decades but the term NNM is very new. But the older literature uses different terms. Daniel’s breakdown is really good and I like how he explained how in a lot of cases it doesn’t matter as stuff like the quads benefit from longer lengths anyway. For me I’m unsure on stretch vs leverage so I just include exercises with different lengths and profiles.

[@AdnyWrackin]

Why aren't these long form discussions uploaded to the RP podcast? Especially seeing as the normal upload volume just got cut

[@MisterHui]

Good talk. Looking forward to the next one.

[@v6790]

name 3 things you've learnt.

[@RickySterling]

Very interesting pod. Great job Daniel.

[@MojoMan007]

A couple pics on all the long and short heads would be helpful

[@zhongxina3052]

I love you Mike.

[@seamusmcfiddle657]

your tutorials and other videos inspired me to pick my ass up and go to the gym. thanks daddy mike.

[@yilli_9109]

This whole "anal probe" business is an entirely inappropriate relationship between a teacher and student, I will be reporting this to the dean!

[@beavareya]

Someone sounds jealous

[@Frisco_Schills]

What until you find out the dean conducts the investigation!

[@couldntbemorerandom]

People really wanna start a shit storm for the most ridiculous things nowadays. It's just an anal probe! Calm down!

[@jacquelinefrancis8127]

Love that T-shirt, Dr Mike!

[@KaydeDrummond-w3w]

Fantastic content as always!

[@marnixreus5493]

Is the seated calf raises is crap claim also true for recovery purposes?

[@hashslasher2973]

I'm gonna donate my body to this guy to cut open but how do I select that I did lengthened partials on my driver's license?

[@irishthresher8428]

My cousin is a Chad and he is the most humble, generous and down to earth person, male or female, Ive ever known. Always looking to help whether it be physical, mental or spiritual. Just a stand up guy. He's also not afraid to be competitive, especially with family.

[@ActionRicker]

Love these style of videos 💪

[@notjaesuncle7475]

Do a video on how many compound exercises is too much in a workout plan

[@GavinKujava]

Okay so do we know which head of the hamstring gets the deepest stretch during a SLDL

[@RonnieJamesOsbourne]

1:03:07 The Beyond Failure portion of this video is what I believe Mike Mentzer falls under and "could be" (not certainly) the reason why "some" get results when training with the HIT method with a low amount of sets and training each muscle group once a week.

[@liamsloan5410]

I break down my curl volume like this: 1/4 nordic curls 1/4 lying hamstring curls 1/2 seated hamstring curl leant as far forward as possible to prestrecth the hamstring at the top. I feel like this covers most bases, but most people can't incorporate this much volume for one muscle group in their program, so most people should probably just do mostly seated.

[@mindyourbuisness8104]

For this specific study i could see untrained being a problem. Because most untrained people are going to be barely able to do an eccentric nodric compared to you can just drop the weight on the leg curl and do it perfectly

[@KaydeDrummond-w3w]

You’re correct in a real world scenario, but in a study the participants have multiple researchers a around them instructing them and the participants have high motivation to impress researchers so they generally try quite hard.”, at least this is how it has been explained to me.

[@Togotzi]

Bingo

[@PapaMead]

I know you do a lot of videos on hypertrophy focused training, but can you do some videos on weight training for martial artists? I myself focus on Muay Thai, but I still would like to train for some hypertrophy because I’m still trying to gain weight also

[@thomaspepper5657]

For those of us who work out at home, is there any exercise that mimics a seated hamstring curl?

[@RDS_Armwrestling]

It's difficult, during lockdown I set up a heavy band on a broomstick across a doorway, closed the door with the band inside the room, and did lying leg curls that way, that was the best and only option I could figure out.

[@finnianfanning3136]

Look up Nordics. You can also do reverse Nordics to mimic leg extensions. If they’re too hard get a resistance band to assist the way up.

[@masonkoontzgay5551]

Is there a chance the Achilles tendon is under less stretch mediated stress on seated calf raise? Tendon should be tight not loose so bigger stretch on standing may increase hypertrophy but also tendon stress. Something to think about.

[@RDS_Armwrestling]

Yes

[@dakotasonney2142]

Im curious about the OH tricep? Did that study say OH is better cause the pre stretch?

[@LatimusChadimus]

I do weighted Nordic curls, you just have to row the weight into your chest and try to keep your entire body tense

[@rockyevans1584]

Damn, you must have bulging hams

[@wertytrewqa]

great discussion here.

[@susanswinny588]

Nordic Curl looks like it could be rough on the knees, compared to Seated Hamstring Curl. I don't have bad knees yet, but I would like to be able to continue doing walking, running. Any comments?

[@MTbone7]

Dr Mike any relation between lifting heavy weights and urinary tract infections in men?

[@rockyevans1584]

More plates more dates baby

[@milagroproductions5063]

The couch says your not lying 😂

[@loganwolv3393]

You know i actually have a belief that if you want to grow a muscle the fastest and the most you have to target all of its functions because i simply believe that different movements puts some fibers under tension more or less than others. With smaller functions (such as the glutes aiding in hip adduction) it may not matter, but for example biceps have 4 functions so you will need to target all of them if you want to grow the most.

[@sparta38]

How do I get involved in one of these studies? I am a little guy 5’9 150lb. I have been lifting for about a month and a half and starting to see the tiniest bit of results. I can’t imagine the gains if I was being coached and tracked by a professional.

[@sparta38]

Edit yes I know personal trainers exist but I want a jacked scientist.

[@neond00m]

the first minute of the video made me want to go to sleep instead of watching the video, thanks Dr Mike!

[@richardtrass]

Any reason these can’t also be posted on the RP Podcast?

[@iknownothingwillingtolearn]

Dr Mike please ask some guests who are on the other side of the table on the stretch. Get them tto talk why they think something els is better. All guest just tell the same fhing. Would love to see a wider view on training.

[@AedanTanner-bi1vq]

There's just being right and wrong why invite wrong people on to spout the same bs he refutes on his videoes

[@iknownothingwillingtolearn]

@@AedanTanner-bi1vq is this a right and wrong posistion? The "meathead" way of training builds muscles and the stretch makes some % more. These wrong people know the new research but why arn't they using it. What are their points on not doing them. That would be interresting and maybe they have some good points.

[@413Jesse]

But my gym only has a seated calf raise! What am I to do?

[@RDS_Armwrestling]

Standing calf raises on a box/step for that stretch

[@thefatman8326]

sooooooo prone leg curl is better than sit down leg curl for hamstring?

[@RDS_Armwrestling]

No, seated is better usually

[@FacelessOfficial1]

Israetel interupting people to tell jokes for half a minute might be my favorite thing on youtube..

[@ObboB223]

Great vid Dr Mike

[@krokajan1]

Great talk guys:)

[@MrSkipped]

Early gang 💪🏼

[@jimth3anvil]

How does a lying leg curl stack up against the seated leg curl and Nordic leg curl?

[@ericmalitz]

Opposite strength curve.

[@nickybjammin7629]

Yeah!! It’s on son!! 💯💪🏼💯💪🏼💯💪🏼💯

[@Koreyiamiamiam6857]

Love the content knowledge is powerful gains

[@dakotasonney2142]

Alex the editor is 🐐

[@MoneyChanger02]

Dr. Mike's T-Shirt game is on point of late

[@TracySnitker]

I do lengthened partial calf raises 6 sets per week

[@alexseymour135]

the gym i go to has a laying leg curl thats pretty good

[@catrionaaaaaaaa]

who’s gonna tell daniel that the singular of calves is calf

[@alexanderabrashev1366]

Come over and tell me more mommy

[@peterspaulding4716]

😅 I know. I was bothered the whole time 😂

[@annaw3280]

What about training for increased bone density

[@liamsloan5410]

Any resistance training will increase bone density. If you want to know what is optimal then i dont really know.... maybe there is research out there

[@joeperez-marchese1213]

Sweet! Daniel, do you offer online personal training?

[@bluicarys732]

46:15 As someone who was in combative sports for some amount of time, I think he's got those CTE blinks. It looks like he's reppin weight with his face. Same, man, same.

[@joryrodgers2517]

I’d like to see trained participants doing actual nordics (concentric and eccentric) and see the results.

[@danieleljoundi6364]

Is dr Mikes guest the guy from Dave Ramsey's podcast?

[@virior]

Took me an hour to realize the length of the video

[@demetrioussmithjr3614]

Hey I have a fitness question if I don't feel a strong sensation my glutes when I barbell squat will my glutes still grow from barbell squatting

[@sophiebell4758]

That depends. Why are you Not Feeling something in your glutes, and what do you Not feel? Do you Not feel the muscle working? Or do you Not feel a Pump? Or is your muscle Not sore the day after? Is your glute Not really engaged/working during squats? Have you tried actively engaging the glutes. Like everytime you get Up, squeezing it until you feel the glutes? Does that Help? And also how are your glutes changing until now. Are They growing? Are you becoming stronger in the barbell Squatt?

[@demetrioussmithjr3614]

@ I squat full range of motion so my glutes are engaging it’s impossible to squat without engaging the glutes. I a squat with a a bit more of a wide stance

[@leonardceres9061]

I do a version of idk what to call them. Basically get on your knees with feet straight back with your toes tucked under something else. Then straighten out your core so only your lower legs are bent at that point. Also lean slightly forward. Doing two sets of 10 puts so much stress on my calves that they are legit sore for a day or two after.

[@rockyevans1584]

That's a standard Nordic curl broski

[@leonardceres9061]

@ yeah I wasn’t sure what the hell they are called. I found this exercise online one time a couple years ago and it’s done wonders for my calf development.

[@liamsloan5410]

I lean forward too! I dont know why people insist on keeping a straight back. If you lean forward it prestretches the hamstring like a good morning does.

[@leonardceres9061]

@ yeah puts a lot of tension and work on your calves and hamstrings. This movement has been my secret weapon.

[@derickharman9820]

Thanks for the info.

[@lobstermyname4477]

thanks alex

[@leanneoud]

Just an observation, are there any female exercise physiologists you could interview? Secondly, are all studies predominately on males? Is there a chance there could be a scientific discussion on female muscle growth? ?? During Peri menopause or menopause (That's I high hope, I know). Is it worth a discussion, or is there no difference in gender? Is a muscle a muscle, regardless of gender and hormones are just a part of influence for growth. I adore your content, definitely influencing my choices and actions, thank you.

[@MrHerrkrabba]

kzbin.info/www/bejne/r4mpoISMm6xsbbcsi=8m5tETLe2DqhGtGa could be worth a watch for you

[@ahmedsakib2951]

nordic curl is the equivalent of a preacher curl it gets it in the stretched rom but not while the muscle is fully stretched relative to both origin and insertion of muscle

[@kamranhussain3159]

Hey bro, that makes a lot of sense. Nice insight. I started doing preachers with a hammer grip as i see it mostly for brachialis work due to the shoulder flexion component shirtening the bicep. Sticking with low incline and basyesian curls for biceps. For hams, i dont like lying keg curl, id rather do an RDL. The biceps femoris short head seems quite small anyway so im not really worried about it.

[@SiegeNoob289]

47:53 What does he mean by this?

[@Morgan-t3o]

Why are we not doing only eccentric if it builds more muscle than concentric given that its so much less fatiguing?

[@sophiebell4758]

Because in Most excercises, you cant do only one. Like squats For example, how would you start a new eccentric without a concentric in between

[@leonardceres9061]

I would love a TLDR version of this video. TLDL?

[@CrazedCorgi]

The clips are on OF.

[@muiawat]

20:14 the second time dr Mike has spoken to sex differences in studies ❤❤❤❤

[@deadagain9272]

OOooOo my shank is held rigid hehehehe 4:17

[@smebbo6435]

im not sure if there is evidence on it, but isnt recovery time higher on stretched work? How about tendon stress?

[@justinmusicandskateboardin9282]

"Untrained" people are not all starting from the same place. There is a huge spectrum of activities and sports and just general life circumstances that would account for just as much if not more variation in the development state of different muscles than trained individuals. First off the distinction between people who do ANY sort of physical activity whatsoever versus obese and completely out of shape people who do absolutely none ever. Then theres people who actually have actually done any sort of bodyweight exercises like pushups before. Certainly plenty of people out there would still be considered "untrained" even if they're the type of person who has randomly done pushups pullups or situps a before in their life. Then there are all kinds of sports specific trainings and exercises that are basically just bodyweight or very light weight exercises that absolutely develop muscles the same way resistance training does, just probably not as effectively. Then there's people who actually perform some kind of work or hobby that involve varying degrees of physical labor, which again will develop muscles just the same way resistance training does.

[@matthomson6516]

Genetics and a persons natural build would be huge factors also.