204: Mike Israetel - How to know if an exercise works

[@ReviveStronger]

Timestamps: 05:45 What would Mike differently if he could go back in time to a time before special sports supplements 08:27 How to increase depths/ROM on leg press 15:14 Ego in the gym 15:46 For home workouts, why not resistance bands but DB's 26:40 What is Mike's opinion on the 1/3 volume rule to maintain muscle mass 31:50 Flexion Rows 35:04 Muscle sensation when training/after training and how to know if an exercise is good for you 44:06 Does leg position matter for hypertrophy when squatting?

[@PaytonDowns]

I see mike I click

[@christianevans2956]

Payton Downs 100%

[@ReviveStronger]

Never disappoints ;) - Pascal

[@The10Daniel10]

Dr Mike is the GOAT of fitness education! Great episode you guys!

[@ReviveStronger]

Thanks as always for tuning in ;) - Pascal

[@The10Daniel10]

@@ReviveStronger oh I'm always here mate :)

[@or8t]

During covid, I stopped watching your podcasts your the 1st time in years. Watching this 4months later the covid chat was very strange. We genuinely thought this would be weeks back then didn't we 😕 Good to be back to the old routines 😊

[@nickcustodi592]

Dr Mikes advice is always appreciated!

[@ben_6975]

Fwiw, totally agree with the band comments if it's an either/or scenario. But imo they augment the floor DB fly quite well, resistance curve wise.

[@scottmuscles]

Great work as always guys!!

[@ReviveStronger]

Thanks Scott! - Pascal

[@Dyn_O_Might]

Great Podcast Steve! Your channel has evolved well over the years

[@cdrtej]

Strayed across episode 100 recently - they've both grown quite a lot.

[@ReviveStronger]

Thanks a lot Micah! :) - Pascal

[@christianevans2956]

Definition of mobility is what we needed

[@ReviveStronger]

Happy to hear it helped. - Pascal

[@shrimpanzee001]

I'm tempted to submit questions just to see how Steve will butcher the pronunciation of my name lol. Great episode btw, always a good day when a new one is up.

[@ReviveStronger]

Hahahaha, please do xD - Pascal

[@LukePettit]

An adjustable dumbell was one of the best things I've ever bought. It cost a lot more than 75 dollars, more like £150 each but was worth every penny, (5-40kg)

[@ReviveStronger]

Would love to get my hands on some but they're hellishly expensive. - Pascal

[@rajarshichakraborty8862]

How to determine failure on free weight rowing based exercises?

[@ReviveStronger]

When form breaks down. - Pascal

[@olga912000]

Thank god someone said it. Bands are not optimal 😊

[@ReviveStronger]

They really aren't, still they can help some people in the current situation. I'd still recommend getting some barbell/db's though. - Pascal

[@michaelbond7213]

43:30 Mike: person A: I can't move my back. person B: then you probably shouldn't do any more Steve: maybe someone would listen to that and say it sounds over complicated We all know Steve was talking about Greg Doucette

[@ReviveStronger]

I didn't but thanks for letting us know - Pascal

[@aliasgartaskin1568]

I think bands are light and packable so when you have to travel and can’t access a gym for a week or two they’re pretty useful.

[@14SoccerLee]

How do banded leg curls have the opposite resistance profile? I have been doing them for weeks now and get a good peak contraction at the top and can get a great mind muscle contraction.

[@jaghall47]

I think they may be referring to the stretch at the bottom of the lying leg curl.

[@owenopi8694]

Are there any downsides to water filled dumbbells? I'm still in school, so thats really all my allowance could ever stretch to cover, defo don't have enough for proper adjustable DBs. I'd save up, but by the time i have the money it would have already been like 2 months

[@ReviveStronger]

I think that's totally sufficient! This time is to be creative and doing what we can. - Pascal

[@fd-pj3uk]

Does is Make Sense so to Flexion rows at the end of a workout for more lat ans midback involment? Because when i do Bent rows pullups and some light dbell rows my midback and lats are fatiqued and the Flexion row works maybe more of the midback?

[@ReviveStronger]

They're also working the erectors a lot. - Pascal

[@bastis.5104]

What rep ranges would you suggest for the flexion row?

[@ReviveStronger]

I'd say 10-15 reps. - Pascal

[@MaxViolinYay]

where would you find adjustable dumbbells for 70 dollars.. Lowest I can find is 300 dollars on amazon

[@ReviveStronger]

Same here, 500.... - Pascal

[@nealesmith1873]

Ropes can be used instead of a suspension trainer, very cheap and their resistance curve is the opposite of bands.

[@kartiksingh8605]

What's special sports supplement?

[@AnANas00-x3p]

Anabolics

[@elsifili]

lmao 75€ for a dumbbell set? here in my country the national amazon (and other online sellers) have inflated the price and the 40kg ajustable dumbbell costs like >2000

[@ReviveStronger]

Adjustable db's in Germany are like 500-900€.....insane! - Pascal

[@kku6857]

@@ReviveStronger people won't use them afterwards lol

[@geheckert]

🙏🏻

[@ReviveStronger]

Thanks for listening George! - Pascal

[@Danny-yk3vd]

What kind of price is online coaching?

[@ReviveStronger]

Hey Danny. Feel free to send an application and we'll reach out to you :) - Pascal

[@fd-pj3uk]

33:05 i was the "Someone" who ask für question:D

[@fd-pj3uk]

Trainiert ihr nach dem rp Prinzipien? Also 4wochen Zyklus und dann deload jede Woche ca 1rir pro Satz pro Übung weniger? Und bringt das eurer Meinung nach tatsächlich mehr als herkömmliches Training?

[@P0Lak2012]

Jo

[@DerWunderblock]

Ich trainiere gerade mit dem rp Home, bei den Steigerungen werde ich sicher einen deload brauchen. Normalerweise schiebe ich die raus. Die Grundprinzipien legt niemand so klar da wir dr Mike.

[@michieldeboeck4869]

I’m trying to wrap my head around this one. Could you please explaine why the stretch is more important then than the contraction for hypertrophie purposes? Or share a link or study where I can learn how this works?

[@ReviveStronger]

There's a lot of evidence that stretch under load and the eccentric portion plays a significant role in hypertrophy. - Pascal

[@michieldeboeck4869]

Revive Stronger thank you for the information. Always thought the contraction was the most important part for hypertrophie. Will try to implement it more in my training. Thanks

[@tjrugbymuscle]

Steve we say "Chavvy" for ghetto haha

[@andrewwiemken6443]

If you actually *train* with bodyweight, i.e. progressing through harder leverage-manipulating variations of movement patterns, you can get legitimate results that are favorably comparable to weights. There is no comparison between band-centric training, which is wholly ancillary and awkward, and bodyweight training. For lower body you're shit out of luck without barbells either way.

[@cdrtej]

Pistol squat progressions kill me

[@SuperBizalz]

18:57 - Adjustable DUMBBELL setc which adjusts from 2.5Lbs to 50Lbs, for ONLY $75??!?? Where can I get a deal like that? I don’t think I’ve ever seen a deal like that. I think the cheapest I’ve seen for a pair of those is $400, which doesn’t include tax or shipping. Maybe on Craigslist? Bottom line: If you’re poor BECAUSE you’re getting jacked and spending money on food, supplements and gear, that’s one thing, but... If you’re poor BEFORE you’re jacked and are just starting down that road... I think the financial priorities should be somewhere else. Unless, maybe, you’re SO genetically gifted that you have a legit shot at being one of the top guys.

[@ReviveStronger]

I'm afraid I can't help you there and I'm sure the pandemic effect did not help much on the prices! And you can definitely do a lot and progress without access to those dumbells! - Coach Jess

[@madgamer574]

I noticed Dr Mike gave an example of leg pressing before squats, wouldn’t you normally do the opposite?

[@morgancheadleofficial]

BlaZe iT it depends on your goals, squat first if you want a big squat, however if you want big legs it could be a wise option to perform squats later in a workout to ensure the limiting factor is the legs rather than the lower back etc

[@jakeisaac445]

This is more relevant to very advanced trainees with incredibly strong squats. Doing leg press prior will effectively require them to use less weight at the same relative intensity, thus increase SFR (even if raw stimulus is less)

[@ibratotti200]

he does that to reduce the weight he uses in the squat but without sacrificing the stimulus part of the equation and with less fatigue from axial loading

[@muscleandmath2910]

Oh man him and Kassem Hanson had an amazing discussion on that on one of the podcasts on the N1 channel. Atleast I think that's where it was. It was on how to create a quad dominant squat. Might be on this channel, not sure exactly. But if you can find it, it's worth a listen.

[@madgamer574]

So is it worth doing that even if I have only 1 year of experience in the gym?

[@gamerchristina1079]

👍👍❤️❤️‼️

[@michaelshannon9169]

"Do more reps, but less reps are good too." Every bodybuilding channel.

[@Kyle-ys3cv]

Lmao at “the peak of Western Civilization” being the ability to order protein powder online.

[@jumpman3210]

How many families does Mike live with?

[@ReviveStronger]

I heard it's 13. - Pascal

[@mediathor7532]

Algorithm

[@ReviveStronger]

Appreciated ;) - Pascal