Mike Israetel IS DONE EXPLAINING THIS... | Renaissance Periodization

►FULL Podcast | • #129 Dr. Mike Israetel...
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► 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..
This is…
Mike Israetel IS DONE EXPLAINING THIS... | Renaissance Periodization
#elitefts #mikeisraetel #renaissanceperiodization

[@RenaissancePeriodization]

Wooo!!! Thank you for posting! - Dr. Mike

[@eliteftsofficial]

Of course! Come back soon! We miss you:((

[@Henryskater15]

I watch Dr.Mike and am always reminded of Baby Yoda on Juice 😂😂

[@deanmeanmachine85]

We need another EFS session, Dr. Mike!

[@charliehaskell1926]

Would love to see Dr Mike on the show again.

[@eliteftsofficial]

Us too!

[@bennyshlesinger7049]

Props to Dr. Mike for podcasting while dying

[@Pajosh81]

What’s Mike dying from??

[@Washyourbellybutton]

@@Pajosh81 ligma

[@Yeomannn]

​@@Pajosh81myocarditis

[@PaulsPickles]

@@Washyourbellybutton Ligma?

[@Washyourbellybutton]

@@PaulsPickles LIGMA BALLS HAHAHAH

[@ragnarokalypse6855]

This is it. I have had to break down and rebuild my form for all my lifts, mainly squat and bench. First I was just lifting with bad form trying to chase big numbers and ended up hurting my lower back and right knee on squat and my right rotator cuff on bench. I had to start back from square one and get the fundamentals down as well as stretching and strengthening those muscles we often forget about. Fast forward 2 years and Now I can squat 475 ATG no knee sleeves/wraps, and bench 365. Please please PLEASE, lower your weight, go slow and controlled and listen to your body. Feel solid in every single part of the lift, live in the negatives of lifts because that is where the control happens. Listen to your body, if your hips hurt during squats you are rounding during deadlifts, or your wrists hurt doing curls, stop and go back to the drawing board. You may be progressing too fast or you are entering a new set of weight that requires more ankle mobility, a bullet proof lower back, some wrist and hip exercises, more stretching or more dynamic warm ups. This is the best advice I can give you as someone who has had to take months off to recover and it has been hell coming back to the gym every single time. I am no longer afraid of getting injured when doing workouts because I know I spent time perfecting my form, properly warming up, stretching, eating right and respecting the weights. The only thing stopping you from progressing is YOU.

[@teknoreaper9232]

Do you have any advice for bulletproofing your lower back? programming tips, exercise selection etc. Its really the biggest thing holding me back from being a real competitor.

[@RLRthings]

@@teknoreaper9232 Learn to breath and brace correctly. Honestly, that made the biggest difference to my lifts that caused back pain. And yes, some lower back work will help as well.

[@marc2638]

Back pain!!?? Do you even train your lower back? Honest question bud no sarcasm here at all, hold a 25lbs plate against your chest and do some lower back lifts, do some dead lifts bud, I have back pain all the time as well I just don’t push myself too much with my back

[@meta-mario]

i study all your videos. I'm not in any way trying to compete. but i definitely have used alot of your information to just get into general physical preparedness. Hopefully soon i kick off the rest of this excess fat and start moving to solid muscle building.

[@kodymcgrath7148]

And obviously lifting weights while doing that to not lose muscle. PS you don't have to hammer the weights 6-7 days a week to maintain. Good luck brother you got it!!

[@cooperfuller9524]

This was an eye-opener for me. I’m taking a step back for the next year to perfect my form. Thanks, Dr. Mike.

[@dmcc2873]

One of the best videos I've seen in a long time. Love Dr Mike, and this format seems to REALLY work for him. I've been power-lifting-curious for YEARS, but never tried it, but this video has kinda peaked me interest even more. Cheers, guys!

[@eliteftsofficial]

Glad you enjoyed!

[@stevenhalloway1736]

Amen to less muscle and joint wear and tear. Every walk of life should understand that value alone.

[@murphyshsu]

At age 44, riddled with injuries, my brain finally hears and accepts this. I wish my younger brain could have accepted this.

[@Jamiey-]

I do apologise I thought this was the mens room

[@hazlettryan]

This was the hardest thing to do in my fitness journey. I ego lifted for years and I'm finally growing again. But I definitely felt like a bitch when i cut all my weights in half

[@someguyik]

Definitely one of the things I wish I had learned earlier in my lifting career.

[@mattmartini836]

I'm just about to do the same man, recently all my joints started hurting.. most likely because I'm getting high up in the weight ranges and losing form, and losing control of the ROM at times and causing pain in my wrists and shoulders. This week I'm cutting my weights in half, and doing slow, controlled reps with perfect technique.

[@hazlettryan]

@Matt Martini that's what I did about a year ago and I'm so happy I did. The weights don't look as impressive but I get a way better pump without all the nagging injury pain

[@living4adrenaline]

Cheat form is the only way to grow. You must have been doing the wrong lifts.

[@gumlus1257]

"Ego lifting" is still better than lifting too lightweight.

[@RANVAC]

This video needs to watched by all trainers. Everywhere

[@sisyphus_squats]

Man, I am way too stupid in the realm of Mikes competency to really follow, but holy fuck does he have a god gifted articulacy.

[@chrisweidner4768]

As always, thank you for these. Hope you’re feeling better, microphone mute is a thing. 🤣🤣🤣🤣🤣 “It’s funny how people jumped my shit for that.” Indeed.🤣👍

[@eliteftsofficial]

Lmao Thanks for watching brother

[@stevelee3144]

12:42 “is there a girl walking around that will face sit me? “

[@MeesterJ]

That's what I'm always hoping at first tbh. Then I ponder about the sweaty smelly mush and it's time to go home again.

[@jdizz543]

I started my journey off with Powerlifting training but now my compound lifts are no where near what they used to be since I been bodybuilding for almost 3 years. Training for a more aesthetically pleasing physique is on a whole nother planet.

[@jaleesa00]

So they went up after bodybuilding?

[@jdizz543]

@@jaleesa00 what, I’m talking about how the training for aesthetics and power are different

[@jaleesa00]

@@jdizz543 oh. I see

[@10juvenile]

Form before weight ❤ it has only taken me ten years to realise this Mike. All this knowledge from Dr Mike and it is free ❤

[@ryanschroeder9509]

2:36 Dr. Mike always pushing the brand

[@MrLiftr]

Much Love to EliteFTS and Dr. Mike, thanks for the invaluable lessons! ❤❤❤

[@thnkr-jl7hw]

Great cutting work, starting the video without the initial question

[@lenol0315]

More muscle means more resistance you can move and you’re also helping to strengthen the tendons and ligaments doing anything about that is going to result in injury is overtime

[@xbenxwilsonxhighlights7879]

A strategy that has worked for me. I'm a lightweight. I do bench squat and dead 5 sets of 3 and go heavy low volume. And all other exercises on that day I do 10s or 12s. And i have gained weight and strength.

[@Tyler-vw9bh]

Thanks for this comment, I have always trained bodybuilding style (I'm naturally very small framed and skinny/weak). After over a decade of training people now see me as "big" (not a monster by any means tho) which is amazing having been the smallest kid in highschool. That said, I now want to be legit strong but not at the expense of my size gains. I'll give this a shot!

[@mrbigwheel11]

That rocking part about facepulls was great😂

[@Essential_Work]

I'll check back in with my updates in a few weeks

[@jacksonr260]

Dr. Mike is the Fn MAN. The Hypertrophy King.

[@danielkanewske8473]

Doc is a fucking national treasure!

[@petesears6910]

International treasure! We’re listening from England!

[@bengale1263]

@@petesears6910 Hell yeahhhh me too

[@johnsmith2221]

What Dave says in the middle of the video is So true. You can see Kai Greene doing preacher curls with like a 30 pound dumbbell. There’s a way to make a lighter weight Feel heavier.

[@PunisherDMT]

Dr. Mike never lacks for hilarious examples!!

[@brandi33]

41 and still lifting hard... form was always a priority.

[@christianthecoach3834]

These clips are actually golden

[@damo9961]

Far less likely to get injured on the lighter weights too, extends joint life.

[@LeeH3nson]

This podcast was unreal

[@TrickiHunter]

This is an ELITE collab! so good

[@Anandfulness]

I love the content, excellent questions and Dr Mike is a great guest, but the title of this video is so clickbaity and doesn't tell us anything about what is said in the video. Just my 2c.

[@clayowens4176]

I worked out 10 years upperbody and not lower bc of a bad knee ..and now im so un proportionate im 38 i wonder if i can get proportionate at thus age... my tryceps are as strong as my hamstrings i can bench more then i can squat or deadlift...

[@unclemoneymoneyuncle8702]

Take your time and work all your leg movements.... Obviously squat and deadlift if you so wish it, leg press, hack squat machine, lunges, extension/curl machines, abductor/adductor training, etc.... but it depends on what you're going after and training style as to how you approach it all... take your time with it and it'll build/add up with time. Again, I will reiterate on the "if you so wish it", no lift is "mandatory" there is nothing that says you have to do barbell back squats or traditional barbell deadlifts, you can build your legs up however the hell you want, whichever route you so choose to take just stick with it because it's the consistency that'll get you there! I have a great deal of patellar tendonitis in my right knee that makes me not always go maximal on squats or leg press, so you've gotta work around and listen to your body, if you have a good day give it more, if things aren't so pleasant then a day of lighter weight with higher reps.... I alternate back and forth even though if I had bulletproof knees I'd just be going as heavy as possible all the time...

[@TheColorofQuantum]

What did you do to work pecs? Literally have the same issue

[@allenroy9250]

People forget that powerlifting is still pretty niche . Ask Joe or Jane shmoe what it even is and they usually don't really know.

[@allenroy9250]

Sorry this comment was meant for another channel but thanks for the like. Lol.

[@sheausmc]

I needed to hear this today

[@jimb4366]

When he says if you train the main movement year around you get injured , does he mean that if you train the squat bench and deadlift (specifically your competition style) you will get injured ? Is there any evidence of that?

[@jimb4366]

I feel like pro powerlifters train sbd year round with no issues so how does that make sense when he says you will get injured training it year round

[@slurp3194]

I mean it makes sense. Training the main movements at absolute peak year round will definitely cause alot of wear and tear on your ligament’s especially if your continuously adding weight while not having any work on other muscle group to better support this heavier weight. Now training those main movements for like 5-8 reps i dont see much proboems

[@jimb4366]

@@slurp3194 he doesn’t specify whether it’s peak but that goes with out saying that you can’t use peak weights all year I know that, but he says simply just using sbd movements year round will get you injured , he says it as if the rep range and volume doesn’t matter it’s more just because it’s a movement that will be over used

[@Hambone3773]

I think he means training year round in strength building phases only as opposed to incorporating lighter weight hypertrophy phases. You keep doing the compound lifts all year but you don't stay in the 3-5 rep at 90% one rep max range all year. You do two months of strength building. Deload. Then do a high rep hypertrophy phase for a few months. Then you transition back to 5s and then 3s and then peak for a competition. Then return to hypertrophy for another muscle growing phase. You just keep alternating phases to grow muscle and let joints heal. Then train that muscle for strength. Then peak. Then use another hypertrophy phase ad infinitum.

[@omarazami7377]

Kevin Oak said bodybuilding in some ways preps you to maximize your powerlifting potential. Can we get a podcast with Kevin Oak? Can we get a podcast with Vince Urbank?

[@robertberkowitz992]

This is top tier information

[@sulla1537]

Jim Wendler has back problems and finds it difficult to tie his shoes, Dave has hip replacements and injured himself during a simple vertical jump, guys in Simmon’s gym would experience and train through copious injuries. Yeah, f$ck the weight. All these guys power lifted with the maximum amount of competence you could have and still ended up with issues both during and after. You really have to measure your purpose for getting into powerlifting because it’s not a sport that carries over well into general life function nor is it good for longevity. The sport has evolved but there’s so many other options for strength and aesthetics without compressing the spine with 500+ lbs week after week.

[@energyfitness5116]

True. Very true. But if you dig a tad deeper, it's the cost of greatness. At the competitive pro level, the costs are usually well beyond the average person's conception. And if an amateur want to push such things without the opportunity of a massive payout, they had better love whatever they are doing. Greatness usually costs blood, life, time, effort, or sanity. Longevity, yeah, I've gotten older and switched to calisthenics(the basics). I've seen some 60 year old dudes that move better than most 20 year olds, they have decent bodies, and have great work capacity. Cost is hundreds of reps. Hundreds. Everyone has to ask: what am I willing to pay? A message missing in todays world of 'you owe me'.

[@aduantas]

I can think of a lot of better things to blow your longevity wad on than powerlifting. Competitive sport in general has a horrible effort to reward ratio, for every top level guy you see in any sport there's thousands of washouts who paid similar prices and got nothing, and top level powerlifters are not millionaires like in other sports.

[@nunninkav]

Well, this was a nice dive into confirmation bias. I agree with everything Mike and Dave said here 100%. I know some spanish words thanks to my mexican neighbors, but calling a girl a pendajo isn't going to help me.

[@Metalmachine18]

Very interesting how he describes this old school 3-5 month hypertrophy into strength phase approach so confidently. Which has historically worked for enhanced, heavier weight class lifters. But if you look at the top ipf guys these days they’re largely maintaining a level of specificity year round

[@markschrammel9513]

they have maxed out their weightclass and the amount of muscle they can have in a given weight . therefore they do not need that style of training . Anyone looking to get as big and strong as possible , this would work very well

[@forbiddionexile7287]

Please oh please get a better camera and mic or just up the gains

[@davidiglesias9549]

Get a better phone.... u obviously have a low quality Obama phone

[@CooksWithShirtOff]

Mike caught the Tren Cough after pinning during a podcast.

[@AndJusTIceForRob]

Not necessarily tied to this, but it’s prob a Dr. Mike-inspired thought, so I’ll just put the thought here. When people speak of genetic potential, I don’t know that it’s a ceiling. It may just be that some folks will just have to put in more work than others. That explains why some people achieve insurmountable feats of strength and endurance. Perhaps it’s asymptotic and we just have to grind. It’s both realistic and hopeful.

[@jonathanruttan2179]

Dr.Mike got that tren cough 😉

[@albienb6533]

They should also mention if they were on steroids during the training cycles.

[@kusjr4388]

Looove me some dr. Mike

[@lazur1]

It's astounding how many athletes & trainers don't understand /believe what Mike's saying.

[@treymtz]

It feels like the control of bodybuilding resembles the control needed by calisthenics, which could explain why using only body weight but really controlled gets them relatively jacked for no big weight usage.

[@TrickiHunter]

Now all that is missing is BEN Pollack with the Doc and we are set!!!!

[@ColossalSwordFormAndTechnique]

Just like fighting and sparring. Technique

[@zenithperformancefitness6897]

That "Eight guys from New Jersey, four of them are already dead, you can be number five" fucking killed me

[@chelemoreno4421]

Where can I watch the whole podcast? Awesome stuff as always from the Dr.

[@eliteftsofficial]

First link in the description!!!

[@chelemoreno4421]

@@danoontjeh123 thank you so much man

[@chelemoreno4421]

@@eliteftsofficial thanks man! Awesome stuff. Thank you for the awesome content.

[@reeves1881]

ASMR Mike

[@soyanchd5439]

How can this work when you're not in the no weight limit class and can't get endLESSLY bigger? You can't put hypertrophy blocks right and left otherwise you'd just not make weight anymore from my understanding

[@soyanchd5439]

@Mike Wood you're absolutely missing the point

[@clayowens4176]

If i do a bent over row my legs shake and tremble but my back dont even get a burn ..is this just bc im not proportionate? Bc i can bench more then I can squat or deadlift .. dumbell rows with 80s on a incline bench but when i use a bar soon as i bend over any my leggs tremble

[@Yourmomshousemyrules]

Lol, me at 25. I never lifted on legs at all because " they get enough from basketball and tennis " 😂. I had a good vertical, but no idea how weak my legs were at lifting.

[@BOBANDVEG]

I lift with 1 plate anymore

[@drmarkp1]

.. As a bodybuilder, I don't care about strong muscles; I want muscles that are strong

[@Reppintimefitness]

Boom 💥

[@dustinchang5089]

So what if your squat technique or something is bad? Don’t train it for 5 months due to being in a hypertrophy phase?

[@thebooper8988]

Technique sessions then, but you don't really fix form in rep ranges relevant for strength work.

[@dustinchang5089]

@@thebooper8988 where and when do I do technique sessions?

[@coachswolehousecookie9494]

@@dustinchang5089 Every session should be a technique session especially if you're a powerlifter.

[@dustinchang5089]

@@coachswolehousecookie9494 ok so if that involves competition squatting, then you aren’t taking a break like Mike suggests?

[@Rambo33868]

@@dustinchang5089 he talks about going through the 5-10 rep range using “slightly variations” of the comp lifts. Instead of straight low bar go for SSB, instead of comp bench lift your legs, ando so on. That’s so you don’t burnout from working 1-4 reps every session. That aside, as somebody told before, I’m powerlifting every session is a technique session: always good technique, hit your depth, try to train your bench with pause, and so on.

[@cyberserk5614]

Soooo...there is a girl in the gym that would facesit me if I lift the 80...?🤔

[@nickcollins9170]

In this world of a gym girl facesitting you for getting 2 reps of 80lbs curls with bad form, you make sure to get those 2 reps. Until then, 10s with 40s will do lolll.

[@nmnate]

Technique, technique, technique 😁

[@chrisweidner4768]

Indeed. Tempo, tempo, tempo. Isolate, isolate, isolate.

[@anendlessjourney3298]

Does this dude for real have a "gear" tattooed on his arm? 😂

[@SexyJutsu]

I’m so confused I typically just do very heavy shit with strict form slow eccentrics 6-8 reps sometimes 10 depending on what I’m doing

[@ghazanfersyed4322]

👍

[@brentsmith5892]

Block training is dead.

[@harryangel4822]

This is funny watching two guys who love to talk but hate to just sit and listen. You could tell neither one of them really wanted to listen. They both just want to keep talking. 😆

[@everydaybacksbroken2886]

I see that cough very suspicious.

[@davidiglesias9549]

Tren

[@joe56984]

He even got the same mic and everything. They must be getting desperate.

[@davidiglesias9549]

Why were u watching the video?. Desperate to grow?.... ur probably the size of my joint

[@racerx2580]

405 btn FOCK!

[@INTJames]

This is like church

[@uruzima]

80 LBS lateral raises? YEE RIGHT Maximum ego lift LMAO

[@jamesdaniels5379]

Got Dat tren cough

[@xbenxwilsonxhighlights7879]

Joints don't wear when you use them. If they did a piano player would have destroyed fingers in a year.

[@RedWolfDrift2000]

This guy kinda sounds like Jocko willink

[@hamahamamies]

even if i train with 1 kg dumbells, im the ALPHA of that gym. all i see is juiced soyboys around with their frowny faces

[@jafulton89]

Dude is like 5'2" so of course he is gonna say he isn't impressed by people moving heavy weight 😂

[@living4adrenaline]

Cheat reps are more metabolically intensive, strict form is lame.