The Simplest Way To GET JACKED (ft. Dr. Mike Israetel)

Want to get jacked but don't really care to learn much about the about the details or the "science"™ of muscle growth? Real Doctor Mike of @RenaissancePeriodization sits down with also real doctor Pak and breaks down how you can get substantially jacked without really thinking much about your training.
0:00 - Real doctor intro
01:23 - Training frequency
03:00 - Exercise selection
03:47 - Training volume
04:31 - Rep ranges
05:40 - Effort/Intensity
06:45 - Advice for advanced lifters
----------------------
Edited, colored by Orestis Ioannidis
Ig: orestis_ioannidis
Filmed in the Dr. Mike Studio
Camera Work: Dr. Milo Wolf, PhD (Doctorate)
----------------------
My podcast 'Muscle and Feels' with co-host Dr. Milo Wolf (@WolfCoaching) @MuscleAndFeels
Follow me on:
IG: dr__pak
ResearchGate: www.researchgate.net/profile/Patroklos-Androulakis-Korakakis
Business enquiries (consultations, coaching etc): drpak.com
----------------------
About the channel:
I am Pak, a scientist, a coach but most importantly, a lifter.
I did my PhD on "the minimum effective dose for strength" and currently, as part of the Applied Muscle Development Lab (NYC), my research focuses on strength and muscle growth. As a coach I work with individuals of all professional and sporting backgrounds, from elite strength athletes to busy professionals looking to get stronger and improve their body composition.
As a lifter, there's not much more to say than "I lift and enjoy training hard". Citations for the "I lift" part can be provided upon request.
This channel is essentially me rambling on about all things lifting, including the odd "hot take" here and there with the aim of helping other fellow lifters as well as inspiring non-lifters to lift.
Viewer discretion is advised.

[@warrenhenning8064]

That's why I like exercise science. There's a lot of details and a lot to potentially know, but actually implementing a sensible plan that works for many/most people is pretty simple. Behind that simplicity that follows basic best practices is a lot of research. But the plan itself -- say a 4 day upper-lower split focusing mostly on compounds where you hit every major muscle group twice, 3-5 hours a week, basic movements, 0-3 RIR, get 1g/protein/lb a day, make sure to get 8 hours of sleep every night -- is simple! Almost paradoxical.

[@TukenNuken]

I think 0.7g protein per pound was enough based on recent studies. Might seem like a nitpick, but going from 1g to 0.7g made forming a decent diet plan much easier, and cheaper

[@Max-op5ch]

I see Mike, I click Mike

[@peetos-chan2835]

💯

[@emmang2010]

yep

[@drinkashoey]

I find a dark room, light a candle, remove my pants, and then click. 😂

[@jordanlewis4308]

Every time

[@Mr.JimPickens]

Just don't go into the locker room with him. That's all

[@JLM1PB]

Mike is blowing up but he shows up on smaller channels all the time, great guy.

[@AG-po7bl]

It’s because he’s getting paid by them.

[@JLM1PB]

@@AG-po7bl you have a source?

[@Egg-nigma]

For his own benefit

[@karkkimarkkinat2109]

​@@JLM1PBThe dude is jewish, you think he's doing this shit for free? You're nuts

[@Benjy86]

Making an appearance on smaller channels gives him even more name recognition

[@kidbrown2010]

5:47 "If other people can't tell if it's a warm up set or a working set you're fucked probably" 💯 👏 Couldn't have said it better.

[@ziwuri]

I'm genuinely gonna get a lot of use out of this cue lol

[@papaspaulding]

My basic rule for training even as an advanced lifter has always been to keep everything as simple as possible.

[@user-dn4lg1dv5v]

Awesome video. Ive been training right at 30 years and i still focus on basics with quality form, proper nutrition & recovery. Im still making gains. Training for me provides stress relief, etc

[@fabianschweitzer]

Congrats to the both of you! 6min into this video, you’ve managed to break down everything anyone must know about training for muscle growth and also everything I had to learn for myself for over 10 years👍🏼

[@Dr__Pak]

Our pleasure!

[@christopherwaters8822]

Holy shit who ever edited dr mike blab for five minutes and keep it valuable, deserves a couple medals. And a blow job From Mike. Great video. Thanks.

[@WhyTheHorseface]

I built the best tracking spreadsheet. I fucking love it. Everything I ever wanted and very simple, visual, and motivational.

[@hardway1746]

I feel the least bad at the gym but still bad. I can relate to that

[@Panchyortiz]

Low key 🔑 that’s a deep comment, and I can totally get it

[@suburiboy]

Btw. A longer list of “distributed compounds” would be cool. A cool concept that could be more filled out.

[@brichkz]

This is everything I could ever ask for in a KZbin video about resistance training

[@hermanchaves6723]

Thank You 🙏 endless blessings to you and your family

[@RealitySucksBigTime]

Hands down his best video

[@ParvParashar]

1:33 Dr. Mike describing different training frequencies is totally hilarious! 😆 Loved the video! Super helpful as always. I love your collaboration videos with Dr. Mike because they’re always highly informative and very amusing. Truly top-notch content. 🙌

[@StMargorach]

3:51 I went from too many excersizes and 3 sets, to the right excersizes but too many sets, to the right excersizes plus 3sets with myo rep matches and here and there Dropsets sprinkled in. I'm a beginner, but I do have all the time in the world and love doing the 6 day per week workout where I do a personalised PPL with each day having 6 excersizes in supersets and 2 (the ones I do Dropsets with) separate. The training takes about an hour each day. And I'm having trouble not doing anything really on my rest day. And because I've seen all these videos, slow and steady reps, especially on the negative, is how I started. Focusing on form and then growing and increasing weight. It's been amazing I went from having my man boobs move when I jumped, to having them move when I flex in less than 6 months. And I really started out with one of those typical gym trainer programs, until a month or 2 in I dug in to it more

[@thesovietxman6700]

Dr. Pak, you, Dr. Wolf, Dr. Mike, and Menno are all my go to sources for any training related information. You guys always have incredible content.

[@soonahero]

Are none of them pros

[@noalane3626]

You’re completely ignorant if you use them for everything

[@soonahero]

@@noalane3626 hard disagree, Mike’s advanced lectures are plenty

[@thesovietxman6700]

@noalane3626 I agree that I am ignorant to a certain degree (but not completely as your insult claims) as I don't have the time nor do I care to research every nuance of every aspect of training and compare every source out there. I know they are not perfect, but following their advice has gotten me in the best shape of my life. Rather than insult me and try to put me down, why don't you suggest what you think I should do instead?

[@muscleandmath2910]

​@@thesovietxman6700stay open to listening to other people who might have slightly different advice and may not agree on everything someone else says, but at least seem to make sense. You'll come across more people at some point yourself. Don't have to listen to everything everyone says, or you'll be changing your program every week, but at least he open to learn new things.

[@miracleman75]

I switched to more body weight exercises because we I can workout almost daily and still feel good. I added weighted vests. So once I hit 50 pushups in a row I started using a weight vest. Same for pull ups and dips. I can crush a workout and repeat the next day. So far so good.

[@SlipNCounter26]

Same man just get bored

[@shaneh3773]

Being in the gym is when you feel the least bad, BUT still bad... Well said! 💪🏻

[@picturemerollin1]

Elements of truth to that statement that’s for sure. Was feeling shit today, got up and went felt better there and afterwards then back to shit again hmmm

[@musclesmurf8528]

I love how Mike says time and effort is what nakes the difference. Unless you paid attention to how it explained befire that, then time and effort is what you have to worl out on your own.

[@PierceRandall-hf7vf]

For the past few months, I've really enjoyed doing the lazy MED hypertrophy program for 2-4 days a week, plus throwing in days where I just spam isolations for volume. It's all autoregulation all the time, and it's kept it fun. Much better for me than doing a four day split and feeling like it's a slog by Tuesday. If I have a lot going on I just make sure I get my two days in and I'm good for that week, or I "deload" (i.e., take a day off). Instead of feeling like I'm lazy, now I can now say that I'm science-based :)

[@jesseboutell3511]

"Science based pussy."

[@tonicktv951]

I'm a beginner starting in a cut. I've been training 2 times a week. 3 compound exercises with 2 working sets per exercise. A push, a pull, and either a squat or deadlift. My joints were getting beat up pretty badly with even a little more than this (imo most likely due to being out of shape paired with caloric deficit). Anyway, once I start maintaining or bulking, I'm going to increase volume to 3 working sets (per my 3 compound exercises) twice a week, then eventually increase frequency to 3 times a week. I'm assuming my joint fatigue will be much easier to manage once I stop cutting. This is my max volume/frequency (due to time) I'm willing to spend at this point in my life. Is this a solid plan?

[@ConfusedRadishYT]

I didn't know you had a KZbin channel, I love your input on the stronger by science podcast!

[@Dr__Pak]

Welcome aboard! 🫶🏻

[@paulswabek173]

I'm about 1 year in and probably about 7 or 8 going hard close to failure. Sometime 3 times a week most time 4-5, I'm seeing huge gains in the last 3 months.

[@Metalkake]

WISDOM right here 🙏

[@ethanmccormick3271]

I knew the two would have each other giggling straight away Bigger overlap in their sense of humour than their training practices for sure

[@TheNamesDitto]

Great vid again!

[@bloodyblades202]

A collab with Dr. Mike AND the Raskol shirts? Oh fuck yeah. Love to see it.

[@AmericanBusinessFunding]

Dr.Mike is hilarious love him 😂

[@jacobstaff549]

My lovely baldy scientist...❤❤❤🎉🎉🎉

[@bjornberggren6256]

Where can I learn more about his distributed compounds?

[@wdadwawdadawdwdwa4133]

Where can I apply as Butler for DR. Mike ?

[@ezforsaken]

Beginner here, i never got to any real gym consistency, the 8-9 times in my life when I got serious and decided to really give the gym a go I ended up quitting relatively soon. Why? Every single routine any coach/trainer gave me either took me like 90-120 minutes to complete (and I was doing max 30-40 seconds of rest between sets, and no rest between exercises, with constant workout), and going to the gym 5 times a week. it was so draining and time consuming I just couldn't handle it. I'm 30yo, on the skinny side, and I'm a very busy guy. So apparently I was getting some really crappy coaches, they all wanted me to do like 30min of cardio and then get to muscle building, everything I did was always 4 sets of 20 reps, and about 9-10 different excercises per day. I could never handle any decent weight with this because of the set and rep volume. I managed to do the excercises and then I just was never ready for the next day, all my days were just tiredness and soarness, and dude I have to be there at my office and slay there too. I think I'll get mentally ready and start in another gym soon, I'll get a pro that can get me an actual decent 4day a week routine that takes no more than 45-50 mins to complete and start from there.

[@papaspaulding]

My advice would be to do a full body workout every other day or even every third day (2 days rest inbetween each workout) Just do 3 sets per muscle group with low rest (30-60 seconds) avoid doing heavy compounds such as deadlifts and squats etc. (unless you enjoy them) You can also if you want change the excercise each workout, for example if on monday for biceps you do 3 sets of dumbbell curls you could on wednesday do 3 sets of cable curls. Doing this will get you gains for a long time and you also have the option later on to add more sets on all excercises or some muscle groups as well as change frequency from every third day to every other day etc. Training this way with a day rest or two inbetween workouts will have you feeling always fresh for the next workout and excited to hit it hard

[@dadfatherfigure372]

I’ve heard to state that as a beginner it is possible to maintain-gain simultaneously. So if I’m still 26% bodyfat, training hard 2+ times a day 5-6 days per week… fluctuating between 222lbs and 228lbs but not really getting above or below that number over the course of five months is the reason I’m not seeing any results in the mirror but the my ability to put weight on the bar and increase volume has improved drastically? My apologies for my shitty articulation.

[@fabiomaragna]

I've read and applied a lot of stuff from him and dr Eric Helms meticolously but barely making any improvement at all. It is really frustrating considering the amount of work in and outside the weightroom.

[@Thistooshallpass2]

Iv only been at this for 7 months and the first 6 was purley watching videos .. not going to gym to work out but to practice whay I watched that day this month is my forst month writing down what I do lbs reps ect.. I still feel I have another 6 months of practicing before I become more of a "elite ?"

[@rlh5603]

I want to see Dr Mike check out dr Jaquish X3 Bar workout and the guy himself.

[@FitOneswithVarun]

Going to have nightmares from hearing Mike grunt in the intensity section

[@BigHit9922]

Dr. Mike is the GOAT of the muscular jews

[@HughMorristheJoker]

The Jew Bear

[@Krmyas]

I hate technology, but think i would feel fine with my future smart home AI likeness/voice being a Dr. Mike hologram.

[@johnfitzsimmons5690]

Number of workouts per week has no answer. You may thrive by working legs once very two weeks or every other day. I think Mike Platz would nuke his legs once every three weeks with squats and such taken to failure; this workout would make most of us weep & give up. Factor in age, experience, stress, general health, diet, sleep, intensity, volume, attitude, other demands etc. equals too many variables to consider. I do a simple pull/push/legs once per week to each area with relatively high intensity but KNOW FOR A FACT I'm recovered & super-compensated (i.e. strongest) for upper body after about ten days and legs after two weeks. (I'm old and have been training for 45 years...) Yet, I am also least sad when in the gym so overtrain knowing I'm overtraining... Some of us love working out. "The Iron" (Henry Rollins) Try to hit the gym a couple times a week working your whole body over that week. Lift intensely and challenge yourself. 60 minutes 3x a week is probably good for most trainees but you could do three 15 minute high intensity strength workouts a week and you'd be far "more jacked" and healthy than a sedentary person. If you want to get really jacked, chemistry is usually the way. Good luck and see you in the gym!

[@timothyramponi6921]

It's alot harder for a laborer to work out 4 days a week because of all the heavy lifting I do at work every day compared to someone who has a desk job so I try to go 2-3 times a week but i ride my bike outside 2-3 times a week also for my cardio because the elliptical and treadmill are so boring.

[@ezrinzamri]

Mate, may I know what's the watch you wear? Looks great btw

[@Dr__Pak]

GMT-Master 2

[@lilsheba]

Seattle Sonic Boom represent! *subscribes*

[@TheHybrid350]

Great

[@Baytowne0888]

Dr Pak's shirt is fucking amazing.

[@Dr__Pak]

RASKOL APPAREL BABY - code DRPAK for 10% off 😎

[@bf7547712]

Best video of the year. No "optimization" Junk. Just do some work and you will get some gains!

[@TheGreektrojan]

Serious question, and I mean this with sincerity, why do you consume fitness content like this if you truly believe in "just do some work?" Dr. Mike and Pak are entertaining for sure, but I figure there has to be more entertaining content online for someone disinterested in the details.

[@KeskaNJ]

​@TheGreektrojan I think people who are more fit than average are people who truly understand how important lifting consistency is. Because of how it makes us feel look and behave. Idk bout the guy above but for me... I like to know how little I can do because it helps me convince people to start working out. Since I know how little it takes to get absolutely jacked I can speak about it with passion and enthusiasm to and get people who are otherwise averse to lifting to get into it. So I'll literally say just do some work, but in the context of it being done within a consistent weekly routine. Because if you just do some work consistently for years you'll get jacked. also, people who do work consistently for years are the type of people who will want to optimize and watch videos like this because it became something they enjoyed. And people, or at least I do, love to improve at the things they enjoy doing. So yeah, that's how I see it lol.

[@joojotin]

​​@@TheGreektrojanI dont even really like some of the information from pak and Mike but I enjoy listening to their perspective on lifting. IMO they are generally right on 90% of stuff, tho there are some topics I disagree with. Mostly new trends, overreaching etc.. I want to know everything there is to know practically about exercise science but I also know its very simple in practice. I watch mostly for curiosity and enjoyment.

[@papaspaulding]

@@TheGreektrojan I know for myself over the decades via trial and error I know what works for myself and what doesn't, granted im not ignorant to the fact I can still learn things from time to time. I like watching content such as Dr Mikes or Dr Paks simply as I will watch such on training days as I enjoy talking about and listening to lifting advice as its something I'm passionate about and it puts me in that 'head space' on the days I train

[@Paroex]

Mike using the verb "milking" will never stop giving me the heebie-jeebies.

[@DILFDylF]

He has nipples, you could milk him. He also has a little swinger

[@suburiboy]

I like that Mike (and Pak) are big and strong but aren’t jerks… or at least they don’t play jerks on tv. So much of the lifting media is “don’t change the program” kind of assholes, or they apply moral judgements to the ability to perform a true 0RIR. I think the Pak/mike philosophy of “your gains won’t be optimal, but they don’t need to be. Watch my other videos if you want to get closer to optimal” is a really healthy way to frame it, and it’s probably true. Most people don’t need to optimize to squat 500, and most people don’t want to squat 500.

[@shawnpatten6515]

Perspective

[@WolfCoaching]

No mention of lengthened partials 👎 short muscle lengths can get the knife 🔪

[@joojotin]

Short muscle lengths better for advanced folks :P

[@daddy617forlife8]

Ooh shit😂😂

[@Plan13Tattoos]

Tattoos look awesome!

[@eniggma9353]

Nice

[@rwicerino]

im convinced mike thinks "IFB PRO" is Jared Feather's last name

[@Thistooshallpass2]

All I do is compounds.. single makes me too bored..also why my gains are slow af

[@javipiglifts]

Hey Daddy Pak! I am intereted in knowing how much volume is needed to maintain or maybe recomp during a calorie deficit! I am hearing alot of conflicting stuff out there.

[@nefariousnilbog]

I'm doing 4 days a week, but only training legs once a week. Should I try and up it to twice a week?

[@saltminer4463]

Yes

[@abdelrahmanayyad4098]

I didn't make any gains during the last 6 months due to fucking the basics, as you guys described them in 12 mins video. I was training for 6 days a week. It was junk volume with RIR 100000 once I changed my program to 3 days a week and reduced the number of sets. In 1 week, I saw more gains than 6 months of stupid training. as Dr Mike said, no one wants to hear that his training suks. unfortunately, I had to learn it the hard way

[@Football__Junkie]

Sounds like I need to be a 6-day, 2-a-day person to find some semblance of happiness

[@MelFinehout]

I’ve been telling people KISS for years. It’s like you look at painters, you see the guy who just started and he’s sanding, his wall looks like shit. You see the guy halfway through using a paint roller, better but not impressive. Then you see the guy almost done, cutting in with a tiny brush. You go out and buy a tiny brush, because that’s what the people with the best walls are doing. It’s silly.

[@DILFDylF]

I keep telling people KISS and then I go 👄👈🏼 but they don't respond well to me either

[@Bknorrski]

Show up, work hard, finish strong, repeat

[@bladenovak]

Show up = repeat Finish strong = work hard My pedantic version: Move (your muscles until they hurt) Eat (to give the body what it needs to grow) Sleep (to let the body do the growing) Repeat (for months and years)

[@tntcheats]

2:05 fuck that's good

[@sfdsfda]

The conundrum will ALWAYS be, the one asking these questions, THINKS they know what they want and what theyre asking. That collides with reality. Someone asking for "more muscle" may actually mean " i want my muscles to LOOK bigger" which would only require loss of fat and minimal muscle growth. Assume the one asking actually has no idea what they want.

[@chrisbbb69]

Lol this is such a just as the title says a nice simple way for most people to use ive been training 24 years and in my 20s i was all about that technical magic formula shit the older i got the simpler it got loland the better i got ive heard a kinesiologist explain some random " new stuff to me" haha that really wasnt and i suspect the young man has not spent much time in the gym and learning it all from a book u need to test it outttt

[@Nicky_G_Music]

Mike’s mic sounds like it has a flanger effect on it

[@snake_doc1788]

How many hours a day is Mike NOT in front of a camera??

[@seranonable]

As one of Mike's butlers, 90% of my job consists of shooing poor people away in airports.

[@TazBo-wd2ig]

What about over 45, one rep max seems like you’re asking for an injury.

[@littlethuggie]

Video has more cuts than Tom Platz

[@peetos-chan2835]

👍👍👍

[@loveforthe90s]

Mike reminds me of jynxzi

[@drealexatos3459]

"But still bad, I just want to be clear"

[@ralphmartinez8616]

💊

[@eljefeogt8149]

Misread the tittle

[@ChrisEzio]

Dr pak? Σε θύμαμαι που έκανες ραπ

[@jamiea2281]

This was the most complicated response

[@jessicavoisinet4694]

👍👍👍👍👍👍👍👍👍👍

[@prisonmike3856]

Not real doctors but great content

[@Dr__Pak]

Nice try “doc”

[@MAXIMUS.503]

Nico?

[@wezzbeet2923]

Wats with the quick talking speed its annoying

[@Lexsoufz]

Μάγκες

[@crazgreek]

Nobody's talking about the peds all these dudes are on. Lol

[@WolfsGamingBlog]

I mean, Dr Mike talks about steroids and his own use of them fairly constantly. He has entire videos on the subject and openly admits to using them due to his career in body building.

[@mybootscamewithoutstraps]

Mike is the 1 man who beats Ryan Reynolds

[@FluffyBunnySlippers]

Simplest way is 200mg test e

[@dereksines9746]

Wtf!! 1gram or more a week

[@picturemerollin1]

And tren lol

[@Thistooshallpass2]

Me working out 6 days a week and atvleast 3 2 aday..wait ..do I have friends.. omg i have no friends..no wonder why I'm single

[@MonkeyKong38]

Genetically determined. You're welcome

[@pbkandy5374]

His house needs allt of work

[@Hkarl85]

How many butlers do I need to fight to give Mike a kiss on the mouth? Zero! Mike love is free and at a bus stop ❤

[@2legit758]

Mike is built like a hotel fridge

[@sa1vad0r1an]

11:35 he said time and effort lulz More like time and roids💉😂

[@anthonysullo7041]

T R E N … S

[@trentenmerrill5239]

Dr Mike you can just refer them to my free training program... And I'll take over from here lol. You want to know the easiest and simplest way to get jacked and shredded? I got you

[@FlyinColorz]

“Time and effort” look at nick. One missing component there…

[@Samoanon2wheels]

I have no friends

[@EyeseeUriP]

Really the simplest way is the old way, lift heavy weight put heavy weight down. Rinse and repeat lol.

[@jerrythomas4457]

TRT

[@gyurmethlodroe1774]

Get juiced

[@mikemiller2530]

Holy edits Batman, every 3 or 4 words is friggin ridiculous 🤨

[@aeowid]

Guy at the gym today maxed out the leg press with plates. Then he squeezed out like 5 reps with the lowest most pathetic ROM I've ever seen. Smh dude needs to learn how to workout.

[@Weak1987]

Are you also real doctors saving lives and healing people (Growing muscle is saving lives and healing people) ?