220: Mike Israetel - Optimal number of exercises per bodypart

[@jobular90]

I'm so glad I found your podcast. I think I've just about listened to every episode with Mike 😁.

[@ReviveStronger]

Welcome aboard! And thank you for listening! - Coach Jess

[@Chaosdude341]

Mike's the man!

[@alenawildner]

Yooo another German fan right here 😃💪🏼

[@jobular90]

@@alenawildner I'm actually from the USA :), but I do have family in Germany.

[@alenawildner]

@@jobular90 I saw the profile pic and I just assumed you were german haha

[@sebastiancardoso]

Steve, I just want to give you props. Exceptional guests, great questions and great job letting the guests do 90% of the talking. I get a ton of value out of this. Thank you so much!

[@sabineottala3588]

I agree.

[@ReviveStronger]

Thank you so much for your kind words! We appreciate you! - Coach Jess

[@ReviveStronger]

Thank you for listening! - Coach Jess

[@brettfreeman5160]

Really liked the conversation on the junk volume and introducing down-sets. Mike always manages to articulate a topic in a way that makes perfect sense, whilst simultaneously making me feel stupid for not realizing it myself because it's insanely obvious. Actually implemented a down-set in my pull-ups before hearing this example and agree that an assisted pull up as a down-set to body weight pull ups was a lot better!

[@ReviveStronger]

Mike has a way of explaining things when it comes to hypertrophy that's so comprehensive. Him and Eric are up there as my favorite presenters. And I agree, down sets are such a great tool. I have them in my program, I program them very frequently as well! - Coach Jess

[@areenmc7033]

Greatest timing ever

[@ReviveStronger]

Everybody seem to think so haha! - Coach Jess

[@tomwaitsfornoone1182]

Man this was so relevant to my current deliberations.... what a treat.

[@ReviveStronger]

Glad you enjoyed it! - Steve

[@mainsourcecapitalmiami8382]

Dr. Mike has to be the best!!

[@MrGflan]

“The good girl, bad girl machine” LOL!!! I never heard that before!! Thanks for making my work day better hahaha and of course I got some other valuable things from this podcast haha

[@ReviveStronger]

You're very welcome xD Thanks for listening! - Coach Jess

[@justplaymusik1748]

*Revive Stronger* I would like to see this video again❤❤❤❤❤❤

[@THEDRAWINGSTUDIO1]

Great timing

[@ReviveStronger]

Thanks for listening! - Coach Jess

[@ParvParashar]

Absolutely outstanding video! I’m truly grateful and indebted to you for all the super helpful videos. Thank you so much! Your hard work, effort and dedication to training and helping others is highly commendable. It’s so inspiring and praiseworthy. Keep up the great work and continue to inspire others like me. Always love when you and Dr. Mike collaborate and discuss amazing training concepts and methods and help so many lifters by answering their questions and providing incredible solutions and strategies to optimize physique development. Highly appreciate all the immensely valuable work that you do for us. 🙏💪👍

[@ReviveStronger]

Thanks so much for this! - Steve

[@Neil_Gordon]

I love these episodes with Dr Mike. Thank you both so much for all the time and effort it takes to make these possible.

[@ReviveStronger]

Thank you so much for your kind words, and for listening! We appreciate you! - Coach Jess

[@The10Daniel10]

Love Dr Mike. Love the podcast. Love you guys!

[@ReviveStronger]

Thanks so much for your kind words, we appreciate you! - Coach Jess

[@somerandomgamer1260]

Im a simple man. I see mike israetel i click and watch

[@ReviveStronger]

It's always worth it 🤣 Thanks for listening! - Coach Jess

[@StephenMarkTurner]

I never did a 21, but I remember reading about them back in the 80s. Always sounded a bit like 'huh?' :-) Thanks for the podcast!

[@ReviveStronger]

Thanks for listening! I just remember it was still a thing a couple years ago haha! - Coach Jess

[@J90JAM]

Another awesome effort from Revive Stronger and Dr Mike 👌

[@ReviveStronger]

Thank you so much! - Coach Jess

[@chronometa]

Well the new bodyweight thing is interesting because I'm in the same boat. I'm 5'4 and went from 165 to 185 in about a year. I reached my top weight right before covid. I will eventually do a minicut then go back up again. It's the only realistic way I can see too keep some form of caloric surplus from time to time without always having to get heavier. Or increase cals as your volume goes up. 🤷🏾‍♂️

[@ReviveStronger]

Glad you thought that was interesting and can relate! Thanks for tuning in! - Coach Jess

[@FinanceMinister47]

Good timing my Master....Always.

[@ReviveStronger]

Always a good time with Mike! - Coach Jess

[@a-5681]

Thank you Steve and Mike! Totally made my day🥰

[@ReviveStronger]

Our pleasure! Thanks for listening! - Coach Jess

[@user-qb4eb8vq5u]

Had coolsculpting in one of my areas bc I had a deal and I have a trouble area in my offseason...then I get contest shredded...zero water issues in that specific area if anyone was curious lol 🤷‍♀️

[@ReviveStronger]

Thanks for your input! It shows the spectrum is wide when it comes to effect! - Coach Jess

[@TreatSpin]

‘If you’re 5’9” and 165, you’re not going to get jacked maintaining’. Damn, Mike, you didn’t have to make it personal 😭

[@ReviveStronger]

Haha sorry if the description fits you xD Eat up and thanks for listening :D - Coach Jess

[@Hoop639]

We need mike back on 😂 I need to hear him discuss his critiques. Maybe even put him on there with brain minor that would be an amazing discussion.

[@ReviveStronger]

Most definitely something that will be discussed! - Coach Jess

[@MrKarolWlodarczyk]

I LOVE what he said on 21s and am so happy this is exactly what I though muslef about it (why the f.would you leave full range of motion for the end of the set)

[@samueldahl9790]

great one!

[@ReviveStronger]

Thank you for tuning in! - Coach Jess

[@rpavich]

I'd LOVE to see Dr. Mike and Doug Brignole go toe-to-toe on "@ If time wasn't a factor, would only isolation movements be the way to go?"

[@soofitnsexy]

Doug is amazing.....Mike I wouldnt trust as far as I could throw him

[@AdamMc192]

On the question regarding isolations, I’d be highly skeptical that a dip has more sheer stimulus and a better stimulus to fatigue ratio than an isolation (rope pushdown) for the triceps. I agree as a general rule of thumb you get more bang for your buck with compounds, but one of the main reasons they’re better is it’s easier to consistently overload

[@ReviveStronger]

Being skeptical isn't always a bad thing :) Thanks for your input! - Coach Jess

[@Biolo-G_KJ]

45:00 well actually studies on squats showed that when weight difference is taken into consideration then atg or parallel doesn't matter. Only 1 studie that showed that ATG was better used the same weight for parallel as atg which is ofcourse ridiculous because you can do more parallel. Also full range to chest pull ups very strict give me very low soreness. While only going to the chin gives me alot more soreness. Again with weight differences taken inti account.

[@Biolo-G_KJ]

@Samuel Schneider you're contradicting your own answer. Partial growth? You know that most top bodybuilders with top leg development don't go atg right? I also used to do it alot but honestly gave me less benefits then going parallel to be honest. And also how biased are you? Go watch Jeff Nippard, he actually explains a few of these studies in detail and even states that going atg can harm you if you can't get that low controlled and comfortably. And even if you can it seems to have 0 extra benefits compared to parallel. Why watch this video with the basis of science but then deny evidence that disproves 1 mentioned fact? Seems very biased....

[@Biolo-G_KJ]

@Samuel Schneider since when is going under parallel a half rep?🤣 Also no indeed. Anecdotal data proves nothing. Even if bodybuilders use it, I hoped you would say that. Because, funny that you mention, but in this case that is actually what Mike is doing. Normally he is great but for atg squat he has an extreme biase for going atg and only bases it on his anecdotal data. But again like I said. My claim is based on current literature and research. And you're all for that right? So why suddenly deny my claim and be pro anecdotal? Even though you just said anecdotal proves nothing🤔

[@Biolo-G_KJ]

@Samuel Schneider since when is a 360lbs bench presser considered small muscles? Hope you're stronger then that for the sake of your own insult. Also, learn to read man. I never stated parallel is better. I stated that parallel or atg give exactly the same gains. It doesn't matter. And to force atg "because rom" can actually hurt you. Lastly where is your study stating atg is better then parallel when using same rpe/rir for both lifts? Because I referred you to Jeff who looks at all studies of this and every single one shows that either atg or parallel doesn't matter at all. So where is yours to disprove all of this? Given you're so science based and not biased at all (😂) shouldn't you go actually provide me with evidence instead of trying to make weak insults because you can't back yourself up.

[@Biolo-G_KJ]

@Samuel Schneider bro....I just looked at your profile and are you kidding me? You're small as hell. Absolutely no real man to try and even feel the difference themselfs between atg and parallel if you have a body that looks like you can only squat 150lbs😂😂 Go check out my videos and call me small again🤣 Maybe go and checkout some actual research and try to actually get stronger while you're at it, instead of praising something 1 biased guy says. I like Mike but when it comes to this he's simply very biased.

[@ReviveStronger]

Do you have any links to those studies please ? Performing full ROM just even for the sake of ROM standardization to assess progress through time makes a lot of sense to me. Also, full range of motion will recruit some of those larger motor neurons and muscle fibers, resulting in more muscle growth, and we're talking about hypertrophy here, muscle growth being the goal. As for pull ups, I don't think taking soreness as a gauge for muscle growth would be the most accurate, but rather standardizing your full ROM possible while getting stronger overtime. Now I'm not trying to argue with what works for you, because if it works for you, that's what matters. We're all here to get jacked. But I wouldn't agree on the no full ROM being the same as full ROM. - Coach Jess

[@djsocialanxiety1664]

Yesssss more with mike pleasee

[@ReviveStronger]

Mike is half the RS podcast at this point haha! - Coach Jess

[@shinc999]

Mike always cracks me up 🤣🤣

[@ReviveStronger]

He's good isn't he xD Thanks for listening! - Coach Jess

[@areenmc7033]

22:20 he said my exact numbers wtf 😂

[@ReviveStronger]

👀👀👀

[@ianmontgomery9356]

they're watching you

[@TreatSpin]

Lmao. Same for me

[@UndefinedLastName]

42:03 😂good girl / bad girl machine

[@mediathor7532]

Dr Mike!

[@ReviveStronger]

Always here :D - Coach Jess

[@CalebAAvery]

As far as the rep drop-offs go, should you aim for your higher end of effective rep range to plan ahead so a few sets later, when you can't hit the same higher end reps, you'll potentially still be within the rep range, but now on the lower end?

[@ReviveStronger]

That's definitely one way that works :) You could also do the same amount of reps and increase load, many ways to go about it, but on the first week I like to aim for the higher end and the weeks after increase load and try to match reps but if the reps drop off I'm still in the range indeed! Thanks for watching! -Coach Jess

[@Hoop639]

Round table Jared and mike vs Erik and Brian !!

[@ReviveStronger]

👀👀👀, it doesn't have to be VERSUS though, discussions are great without having to turn into wars :) - Coach Jess

[@Hoop639]

Revive Stronger i know lol let me build up some suspense. I like their round tables because they know how to critique and talk without ever getting personal. Also I really like what Brian was talking about overload it’s something I haven’t heard talked about on this podcast

[@Elricwulf]

FUUUCKK! Great info, but the audio gets so bad at times it's hard to make out what Dr. Mike is saying. I'm glad Mike's mics - Lol- have gotten better since, but it's a damn crime that all this great info he's sharing is getting butchered by the Skype? audio artifacts.. @3:02 - @3:22 is pretty rough and I was really interested in what he was saying about variation and frequency on back work.

[@samueldahl9790]

juggernaut traning systems posted their "favourite bicep exercises" and 21s were one of them....

[@ReviveStronger]

Nobody's perfect 🤣 - Coach Jess

[@shaunzero]

So I do have a question about the junk volume discussion. If you could normally get 10 reps on a given exercise, but due to fatigue in the muscle your next set ends at 6 reps, does the muscle failing at 6 reps cause as much training stimulus as if you failed at 10 instead? The main reason I'm a bit skeptical of this is because of the recent study posted by Brad Schoenfeld that showed that shorter rest times resulted in lower overall hypertrophy due to >less reps< performed. To get the same hypertrophy stimulus, the low rest group had to do more sets.

[@ReviveStronger]

Thanks for your question, I'll do my best to answer! The drop off in reps is not concerning to me, local fatigue happens and you can no longer do the same amount of reps, as long as you're sticking to the same RIR I think you're good (And I'd even say that on compounds, if you're able to do the same amount of reps with the same load across 3 or 4 sets, your RIR accuracy is not great and/or the load wasn't picked right). As long as you're having the same relative intensity throughout the set, you're getting a hypertrophic stimulus, just be mindful of the stimulus to fatigue ratio, and that your mind muscle connection is still great and that overall fatigue is not what's causing junk volume as opposed to local fatigue making your reps drop off "naturally". As for the second part, that's why I'd advise people to take the rest time they need between sets to be productive. Why would you take 1min and not be ready to go for the next set if you could take 2,3,4 and be great ? - Coach Jess

[@shaunzero]

@@ReviveStronger so ultimately the drop off in reps due to low rest times happen for a fundamentally different reason than a drop off in reps due to pre fatigue from previous sets, and this difference is what makes the latter more hypertrophic? What exactly is this difference and has it been studied?

[@Croissantrophy.meme.channel]

Someone send this to Uzoma Obilor xD he does 6-8 exercise and +25 sets per muscle per session lol that's junk volume

[@REVIVALFitness]

Typical Instagram fake natty bs

[@Hoop639]

Haha I just looked st his insta on his arm day he 6 different curling movements 👀😂😂. I’ll give it to him though he trains with amazing form and works hard. It’s crazy what genetics and consistent training does even if it isn’t optimal.

[@MrDevianceh]

rules dont apply for non natties

[@ReviveStronger]

To each their own, if it works for him that's great, but what if he could do less and still see the same growth 👀 - Coach Jess

[@Hoop639]

Revive Stronger probably have a much longer body building career. Just what mike said if your doing everything now what can you switch too?

[@Hoop639]

Is it just my phone or are the some time frames that you can’t hear the audio or it’s a robotic voice ?

[@sungameloc]

Not just you, its fucked

[@ReviveStronger]

Some technical issues, apologies! - Coach Jess

[@ianmontgomery9356]

it wasn't that bad. not even 30sec at the longest

[@BrodieGiesbrecht]

Hahaha f*** 21's! I love that rant.

[@ReviveStronger]

It was needed to be fair 😂 Thanks for watching, Brodie! - Coach Jess

[@gamerchristina1079]

💪💪❤️❤️‼️

[@MeZoRH]

What did he say around the 3 min mark?

[@ReviveStronger]

I honestly can't say, my bad 😅 - Coach Jess

[@P0Lak2012]

Whats the short answer?

[@ReviveStronger]

1 to 3 per session :) - Coach Jess

[@boxerfencer]

Mike, you talk about isolating glutes with 5 sets after leg pressing at 42:15, but then when debunking the isolation only approach you say you cant isolate glutes at 36:18. What's with that contradiction? Which is it? Can you or can't you isolate your glutes? Or perhaps you can when a training protocol is looked upon as favorable, but can't when not?

[@belt1749]

He means in an absolute sense that you can’t isolate the glutes since you’ll need the quads or other muscles to hit them. However, in his scenario at 42 mins, he’s suggesting a good way to hit them would be 5 sets of leg press then like 3 sets of thrusts or lunges or something to finish them off. So while no it’s not a TRUE isolation, it’s a more glute focused movement that can “isolate” them more than say doing a traditional squat would

[@boxerfencer]

@@belt1749 of course that's pure speculation and interpretation on your part. You can't possibly speak for another person, or know what was in Mike's mind at the time. We can't comment on hypotheticals, what he could have said or meant, but what really was said. Mike used the term "isolate", not focus or concentrate. And isolate isn't a term that allows radients of isolation, as you suggest. Either you can or can't. "isolate more" is an oxymoron.

[@belt1749]

boxerfencer I feel like you’re looking way too deep into it bro whether you can or can’t isolate the glutes it’s known they grow best from compounds anyways so it really isn’t too crucial how he phrased it. If you’re that concerned about it then check out RPs hypertrophy hub on the glutes and check their description for proper programming and training on it

[@boxerfencer]

@@belt1749 I'm not interested in RPs training hub, or really Mike's training advice. Nor am i interested in persistant harmonizing of contradictions, in some misguided apologetic fanfare. No, I'm not looking way too deep into it. Words have value, and therefore crucial to clear concise communication. I'm addressing an obvious contradiction in Mike's refutation of a training model. This is important as it questions the impartialness of his assessment. And that's my prerogative. Thank you.

[@boxerfencer]

@@Erretack you dont need a galaxy brain to infer? But apparently you need a one to properly select and use the right words to express ideas precisely and clearly. I assume you think this too much trouble, that it takes too much processing power. There's degrees of isolation? First of all, ive never said pure isolation is posible. Ive simply used the term isolation because Mike used it prior. Since he used it, i dont think it's wrong for me to use it. Let alone, do i think it correct to be attacked for using it on grounds of there being "degrees" of isolation, which is a strawman. But let's run with that. If Mike meant different things with isolation in one instance, and meant another in another moment, how is the audience to infer what's meant in one but not the other instance? A system of grunts and whistles, or similarly one where one says one thing but means another and then switching, while asking the audience infer meaning, are not languages. This isn't some clicks and whitles system of communication. Certainly, its not what is expected of someone with Mike's level of education. And if we can't be held accountable for our words, without sending sycophants to damage control and patch up public relations, what worth does our word hold? Look man, I take it both of you are either RP employees or of Mike, or possibly a misguided fanboys who have been given the job to sweep after Mike. But the only thing you guys are doing is creating more disdain for both him and RP, so ill politely ask you to, move along.

[@wellscraft]

Could he be a little more clear on how he feels about 21s? 😉😅

[@ReviveStronger]

"As dumb as fucking rocks" is as clear as it gets 😂😂😂 - Coach Jess

[@mashallah7235]

7:58

[@mashallah7235]

4:36

[@brandongriffin9582]

I'm actually surprised Dr. Mike is recommending wearing a mask. I would think limiting oxygen intake while exercising is not good. Also living in Ohio in the USA we have had a state wide mask mandate for 3 weeks now and our daily case count has not gone down yet. Not really sure what to believe anymore regarding the covid

[@ReviveStronger]

I think the oxygen problem is only a concern for people having pre-existing conditions. And I don't think we know enough (personnaly for sure) to make any statement yet! - Coach Jess

[@kinginthenorth1437]

You're surprised Dr. Mike recommends listening to experts and science!? What the fuck, the anti-mask shit comes from some of the dumbest people on the internet and is backed by precisely nothing. If you're having oxygen intake problems rather than mild discomfort, you should see a doctor about your broken ass lungs and be utterly horrified about what CoVid could potentially do to them. Their is a difference between it feeling like it takes more effort to breath in and out, or getting insufficient oxygen. Surgeons who know far more about oxygen intake than you ever will, wear masks for almost the entirety of every shift they do for their entire career and don't worry about how wearing the mask will effect them. Some tattoo artists even do the same because it's always been a sound precaution in their profession. As a former welder who's had to wear a rubber respirator that only allowed me to breath through thick filters while doing hard labour I think anyone raising this complaint is just a fucking pathetic bitch. Unlike a lot of things reguarding the virus, that wearing a mask won't harm you isn't new information that we only started studying a few months ago. Man the fuck up and wear a mask without complaining about it like a child or stop going outside.

[@kinginthenorth1437]

@@AlanCarson726 Has your dumb ass never heard of asymptotic carriers? The people least likely to personally suffer from Covid are the most likely to spread the disease unknowingly; keeping the world shut down and causing their less physically sound friends and families to get sick. You're a piece of fucking shit, who has no right to talk about having their eyes open as you're proud of your uneducated, anti-science, dangerous point of view.

[@BGstefchoARS]

So gaintaining is not really a thing

[@Bobo-ye7dq]

I think Mike was saying that you gotta know what your goals are... if you want to look really big and jacked, and you're 6ft, then it's just impossible to accomplish that while being 160lbs, so you should slowly bulk. And if you were already at your goal weight, but you want it to be more muscle and less fat, you'll get there faster by doing some kind of cutting for at least a little while, rather than only hoping to recomp at the same weight for the whole time. But if your goal isn't so drastic about putting on far more muscle mass or far less fat than you currently have, then gaintaining will work-- you'll gradually put on some muscle as you get stronger, and shed some fat too as your fitness improves.

[@ReviveStronger]

My answer is gonna be very broad, but as with a lot of things it's very individualistic, but let's just say that there is a fine line between a massive surplus and a productive surplus. You just want to make sure you're gaining at an appropriate ROG for your goals! - Coach Jess

[@carelessmorning]

Glad Mike is at least not an anti-vaxxer.

[@analogcrunch4716]

Training a bodypart like back 3 times a week is absolutely foolish and no IBFF Pro does that! None.

[@ReviveStronger]

Why is it foolish, and yes some do. - Coach Jess

[@analogcrunch4716]

@@ReviveStronger no they dont