Programming & Periodisation For Hypertrophy - Roundtable With Mike Israetel & Eric Helms

[@588gtr]

Those guys are just gods in their profession.... how much effort they put again and again for people to understand concepts of how you should train. I mean this is everything anybody who likes to train would ever need, just layed out here for free and you wonder how the hell this kind of content doesn't have more views. Thanks guys, I f** love this!

[@DaneKnightonFIT]

When you see Eric and Mike's name in the title. Clicked on this video so fast!

[@JPS_Health_Fitness]

Dane Knighton 🤗🤗🤗

[@AvgGuyFitness]

Yes!

[@Buusfly]

@@AvgGuyFitness juice guys

[@FacelessProjects]

Such a quality episode. Just about to go watch the Revive Stronger podcast with these two guys as well! You can never have enough Mike and Eric 😆.

[@JPS_Health_Fitness]

James Valaitis never enough, Steve has done a brilliant job on that episode! Get a pen and pad ready!

[@shanepeter351]

You probably dont care but does someone know a tool to log back into an Instagram account?? I stupidly forgot the account password. I love any help you can offer me.

[@devonmauricio4714]

@Shane Peter Instablaster =)

[@shanepeter351]

@Devon Mauricio Thanks for your reply. I found the site thru google and I'm waiting for the hacking stuff atm. I see it takes quite some time so I will reply here later with my results.

[@shanepeter351]

@Devon Mauricio it did the trick and I actually got access to my account again. I'm so happy:D Thank you so much, you saved my ass !

[@JoeKickass324]

You need timestamps

[@OneDerscoreOneder]

@Tim Morrison lmao you suck

[@chainsawvsgod384]

Love listening to these guys. Mike is swiftly becoming my hero.

[@Davena]

Absolutely fantastic podcast. One of the very best I have seen out of hundreds explaining these concepts!

[@SchoolOfMuscle]

This was epic. I appreciate all of the quality content you three all put out, thank you!

[@JPS_Health_Fitness]

Ryan Solomon always appreciate you tuning in and engaging my friend.

[@motions3]

Love seeing these two together! Eric been dropping great knowledge since 2012!

[@JPS_Health_Fitness]

Juan Salgado indeed he has, many in this one! Thanks bro

[@BGstefchoARS]

starts at 5:06

[@VeeAre6]

thank you 👌

[@KoRadical]

You can see the progression in a field if two leaders agree on most things

[@harryzed9090]

This stuff is pure gold.

[@CoachNyree]

I found it interesting When Eric was talking about how he's had many people come to him, who have been doing excessive volume and are worried that if they drop that, then they will lose their muscle etc. This was me 8 weeks ago when I started PL. However I have noticed I no longer am leaving the gym so fatigued and unable to function properly. I can actually recover and hit my sessions harder the next day or the next session and I have so much more energy to spend for other areas of my life! Its definitely reduced the amount of stress I have and my body is responding quite well to it. This kind of training so far, seems far more sustainable long term. I was worried that if I continued to push my limits 6 days a week in the gym, that it would lead to permanent injuries down the track and that I just wouldn't be able to maintain that kind of training for the rest of my life. Great video, especially the awkward exchange at the beginning LOL

[@JPS_Health_Fitness]

Nyree Hillam this!!! 👏🏼👏🏼👏🏼

[@EmperorPenguinXRemas]

Nyree Hillam same here , I did double the maximum volume for like a year LOL endurance training ftw and zero gainz😂

[@DragonMasterBG]

First time I did a mesocycle based on Mike's theory I've felt best in my entire lifting career and I made lots of progress maybe faster then before that. But I made the mistake to run it for 2 months increasing volume to my old one (which was too much to begin with) and this is when I go totally F*cked. Now I made a deload and am going into my next mesocycle today.

[@91brunops]

I Just wanna say thank you for this video, and for Eric and Mike for the shared knowledge!

[@dianaleal9554]

Two masters! Awesome!

[@JPS_Health_Fitness]

Diana Leal that they are. Yoda and gandolf at work... I guess you could say I’m like Golem... My preciousssss

[@jeroenf1848]

It's a real gem! Thank you so much.

[@Chaosdude341]

Critical Thought in Sport: A Panel of Eric Helms and Mike Israetel (ft. Brad Schoenfeld)

[@michaelthebodybuilder5483]

Incredible info. You guys provide so much value. I would love to pick your brains.

[@jsmithes]

Thank you for this. Love these guys ❤

[@JPS_Health_Fitness]

Jeremy Smithes anytime brother! Thanks for watching and pleased you liked it!

[@duncanrumak4214]

Outstanding podcast.

[@spencermariano8454]

Thanks so much dude this is awesome

[@spencermariano8454]

Thanks for the episode I study this podcast like a textbook I've listened to it many times

[@randombrowser1636]

Thanks for the podcast , appreciated

[@MightyKern]

Great podcast. I learned lots. Thank you

[@dickpiano1802]

Even Broderick Chavez, who is not as dogmatic about technique as Mike and Eric, has said that when Olympia competitors work out 99% of the time they are being pure buffoons and the drugs are doing the work for them.

[@devprasad8767]

Love you guys

[@DaneKnightonFIT]

One of the best podcasts I've watched. Great job Jacob!

[@Topcoachdino]

Great summary guys 👌🏻

[@chronometa]

I think i'm just gonna make an excel spreadsheet to keep track of volume landmarks.

[@RafaelW8]

Great podcast. Watched it twice, there's a lot of good information you need to cycle thru

[@alternativerightarchive8061]

Excellent discussion between esteemed evidence-based gentlemen! Regarding differences in hypertrophy programming: in this discussion both agreed on a very similar range of volume per body-part per week, however, in Dr. Helms' The Muscle and Strength Training Pyramid book, the example Intermediate Bodybuilding Program prescribes only 5 sets per week for bicep exercises. By contrast, Dr. Israetel recommends between 14- 20 sets during the MAV weeks of a mesocycle, approaching up to 26 sets for the MRV week. Is there a reason that Dr. Helms' recommends such a low volume for bicep hypertrophy?

[@elrondlariel6524]

Although it obviously encompass volume, Dr. Mike's main reason is frequency, volume being just a result of that. He argues that bicep training doesn't produce that much stress/damage to the muscles, and that they also recover quite fast, so you should train them more often (same with side delts). So even if you were to do the recommended 14-20 average sets, if you do it over just 1 or 2 sessions, he would probably tell you that it's too much volume (because it is, per session). Dr. Helms recommends less volume because 1) it is enough to generate decent growth and 2) to be conservative because increasing the volume would have to be a personalized setup which he can't offer from a book, and also because people would go crazy with the volume as they often do. On the other hand, Dr Mike guidelines aim to give you the most possible growth, but it also starts from the assumption that everything else in your program is perfect to accomodate that volume, that you're not going to fuck it up with overlap or fatigue from the rest of your program. So they actually agree, the difference comes from context.

[@alternativerightarchive8061]

Dr. Israetel & RP's recommendations are volume based. Their prescription for bicep training frequency is a broad range of 2-6 times per microcycle, so the volume guidelines can be achieved either by hitting two longer sessions, or split up into smaller lots spread over the week. Dr. Helms' sample routine provides what RP have defined as MV, which is the minimum volume required to retain (not gain) bicep muscularity. I’d be interested to hear Dr. Israetel critique the Muscle and Strength Training Pyramid hypertrophy guidelines. Aside from the low volume for many body-parts (such as the biceps example above), there are significant violations of specificity for hypertrophy, such as the 3-5 rep sets at RPE 8-9 on the "strength days".

[@SnakeC666]

Great podcast guys :)

[@niko9338]

13:46 mike and the host are listening to some dope song on their headphones i'm sure

[@AL3XGZa]

Loved it.

[@JPS_Health_Fitness]

Alex thanks for watching and glad you enjoyed it. The guys put in some serious mileage here!

[@AvgGuyFitness]

I agree to Eric

[@clintmagican]

such a usefull video very helpfull

[@mati2912]

The knowledge manantial

[@bakercorps]

13:08 2nd question

[@InsTanCeZ]

I was wondering if you could go in to more detail about how we should typically define a "muscle group." For example, when Eric says a good home base is 10 sets per muscle group, how should we count our compound movements towards these sets? There is a lot of overlap there, especially with vertical/horizontal pushing/pulling exercises, and squat/hip hinge exercises. Can you give an example of what 10 sets could look like? Thanks

[@CzujnyJakZuraw]

Google "Training Volume Landmarks for Muscle Growth" for the whole chapter on this topic by Mike

[@hunterj369]

27:30 Eric provides some brilliant life advice.

[@bakercorps]

5:18 first question

[@steeny2499]

Thanks mate

[@blackbobby373]

What’s the exact cut off for recovery? Did God say if you don’t recover in exactly 168 hours ( a week) that you’ve exceeded your recoverable volume? What if it takes you another 2 hours?

[@imsorrythankyouplease7613]

Assuming you train every week, training and adding fatigue before you are recovered will cause fatigue to accumulate and be unsustainable by definition. Ask your landlord why you have to pay him every month. Why not every 32 days? Because after 2.5 years you’ll be an entire month of rent in debt.

[@NeverLoseUrNerd]

Just found these old videos 6 years later lol

[@RoyChayanne4658]

Can you please mention the music at the background of the start of the podcast? Thank you.

[@Horhey619]

When people say you need to hit every body part at least 2 times a week, how do you separate the body parts in the back and legs? Let’s say you want to hit 10 sets per week of back. Would you separate the back into two parts (upper back and lower back) and give both upper back and lower back 10 sets each? Or just do 10 Sets total for back?

[@AvgGuyFitness]

Love from India

[@muhammadsaad9394]

J, is the Ultimate conference in Melbourne be available for streaming? - a fan from USA

[@JPS_Health_Fitness]

Muhammad Saad hey bro, at this stage, no. Sorry 😞😞😞

[@Jakeelias93]

Great discussion about the squats. PEOPLE ALWAYS TALK SHIT ABOUT FORM and it makes everything worse! EFFING LOW self esteem BROHAM's ruining everything.

[@Dean.AlAmriki]

Hilarious ending 😂

[@dylancoo5133]

was waiting for them to talk about optimal splits for hypertrophy... anyone know video links of Mike talking about that? Did they not want to talk about because they want us to purchase their books about it?

[@lukepownall7292]

Dylan Coo no, because neither of them is married to any particular “split” and neither should you.. just find the way that works best for you of spreading out the total work you need to get done during the week across the number of days you train each week..

[@Bobert403]

52:23 why you gotta put me on blast like dat Mike?

[@Karatekid1705]

Ok I’m confused should one maintain for a month before entering a dieting phase?

[@transformxruby]

HAHAHAHA i loved the beginning.

[@growstronger6708]

what is the intro song?

[@fitnessmmaplaylists3548]

26:00, 1:05:00

[@jumpman3210]

Mike's face at 1:16:45 LOL

[@reytorres7529]

Intro Song?

[@HoangManFitness]

Do you have a podcast on iTunes?

[@JPS_Health_Fitness]

HoangManFitness we certainly do! This will be up on Monday!

[@lloydy3250]

Let me in the bubble, MI

[@CraigCastanet]

I would like to hear these studs comment on the prevalence of impotence associated with weight-training. In my experience it is not uncommon to have tractable impotence from a certain amount of intensity and volume of training. This is true even in young men.

[@Juzz88]

I tend to suffer from acute impotence after I beat my meat and blow a giant load all over my laptop.

[@kamikaze6387]

please, can you make url time for every part of the video

[@JPS_Health_Fitness]

INJ3CTOR_M4 I would love to, but I: A) Don’t have time; B) Don’t know how; C) Prefer people to watch the entire episode for context and completeness. Podcasts are a hobby of mine, and unless someone is willing to do this for me, I’d much rather spend my time with my kids. ❤️🙏🏼

[@kamikaze6387]

no problem Thank you 🙏🙏

[@lowbarmike]

:)

[@lstlivraj]

Better than sex

[@epicbehavior]

Also, if you’re already increasing volume & training to failure, I think you’d be lucky to add 10 lbs to compound movements every few months. If not, why are we not all repping 500 lbs on bench for 20 reps by now?

[@zachdroll8791]

I dont think a lot of people realize they are friends

[@GRumpyonekinobi]

i feel sea sick when mike starts rocking in his chair.

[@BGstefchoARS]

No time stamps REEEEEEE

[@JoeMama-li6sd]

Mike makes them look small in this video

[@benjaminthornton1919]

Joe Mama Looks like Mike's shoulders go on and on infinitely in each direction

[@epicbehavior]

I would say that if you’re increase intensity and decreasing volume (other than for the purpose of deloading) you’re actually wasting time when you could be progressing. Your performance and strength may increase because you’re creating a taper, but you’re not actually creating progressive overload so no real gains are actually being made in that time. Unless you’re going to compete at the end of the taper that time would be better spent continuing to try to add volume over time.

[@totalsci]

Is that Hater Mike aka Mr Jelly the savant?

[@JoeKickass324]

Eww mentioning ian mccarthy

[@Franky-zc3xx]

All this academic science bullshit dogma! Guys getting PHds in lifting metal things. 😀My God! Just lift, eat and sleep. Don't complicate things!

[@Jabbaz03]

what is the intro song?