Dr Mike Israetel - Best Exercises to Build Muscle
ฝัง
- เผยแพร่เมื่อ 21 ก.ย. 2024
- Mike Israetel from @RenaissancePeriodization shares his thoughts on Must Do Exercises and mistakes he's made in the past.
💪📱FREE TRIAL - My Programs, Diet Calculators & More - ganbarumethod....
😍 The Most COMFORTABLE CLOTHING Ever - For Training & Daily Wear - Designed & Made by Me! - www.ganbarucul...
What's my app, Ganbaru Method all about?
I teach you how to build muscle, lose fat, move better and get stronger - Here's what's included
- Over a dozen 12 week programs for beginners to advanced, males and females & over 50 extra workouts. All Programs are spaced across 3 completely different phases, to keep you progressing long term
- Workout Log to track your progress
- Full Exercise Library featuring over 200 video tutorials
- Nutrition Calculator & Nutrition Tracker
- Training Workshop Recordings from my Live Events around the world
- Livestream Lectures on Lower Back Pain, Nutrition, Joint Health & Posture
- Community group to interact with other members and myself for support
Woooo! It was great chatting with you, Eugene! - Dr. Mike
Always a pleasure!
This is really the big reason that I listen to and trust Mike. He gives access to his thought process and the conclusions that he has come to.
But does that make everything he was saying before wrong?
@@mrcmdjd57 Yes. Obviously.
He's come to this conclusion extremly late if you look at bodybuilders of the 80s etc.
I feel like Mike may be too sophisticated for this industry as it's become littered with trendy sassballs.
But it might just be the liberal movement in general.
@morgan14366 he's super sarcastic too. I think it gets mistake as arrogance but I always find him to he super open minded
I love to hear respected trainers moving from dogma to nuanced guidance
Yes!
knowledge meeting knowledge and compromising is amazing
Also, unlike girls, weight training exercises don't get jealous, if you alternate between them.
😂😂
Girls don't get either mate you just have to be 'That' guy lol.
(I'm not)
Ohh they do mate..just wait a lil
Can guarantee no girl gets jealous over you dude based on that comment. Gross
My 2 most respected fitness trainers sitting having a conversation, I'd listen to you for hours.
Thank you! 🙏
It was hard as hell for me to stop squatting because of the “it’s the best exercise”. As soon as I stopped, an injury I struggled with CONSTANTLY for 3-4 years went away within a month or two.
Nice!!
For me, as soon as I started doing Bulgarian split squats and gave up squats completely, my legs especially glutes massively grew in size and I've never felt lower back discomfort again.
@@skullknight2041 Yep, same here. I felt like I had to squat for so long because that was the dogma, glad I finally decided to try something different. My back is happier, and I've never felt my legs so lit up.
What are you doing instead for legs ?
@@Caffeine.And.Carvings hack squat machine, leg press, barbell romainian deadlift, bulgarian split squats, leg extensions, leg curls, calf raises
Thank you for this fascinating interview! I am currently 56 years old, and I have been lifting since my teens. I completely agree with the concept of creating a personalized catalog of exercises that are the "best" for your own body based on pump, strain on joints, fatigue, etc. These are true words of wisdom. There are no universally "best" exercises that work for everyone.
Thank you! 🙏
I agree. 57 here, and feel and do the same. Bill Starr always said let feedback ( as all the points referenced by Dr.Mike) be your guide with respect to an exercise or a program.
Is it hurting or improving your physique or performance?. Does it give you a good sore , or pain of injury?
Most importantly, as we age , an exercise may or may not suit us, and we need to modify accordingly.
Some trainers can go pretty much into their 70s training like they were in their 40s! We’ve got to be self aware and don’t let the ego rule us, and try new things if need be.
This was cool seeing Dr.Mike in casual, yet pointed conversation about training…Cool stuff!
Best is relative to each body. We are all different “animals” in reference to body types, muscle fiber arrangement types, and training goals.
This is a communication heavyweight match. The two best communicators in the fitness industry.
Find someone who looks at you the way these two look at each other. Great chat. Love your interactions and the sense you both talk. Thanks for all the great content.
Haha Thank you! 🙏
That is what I love about you guys. Strong opinions but a open, flexible mind.
You never know, what you still don't know, even if you are as far along the fitness journey as you two.
Never stop learning. Never stop growing.
Have a nice day Eugene
Thank you! 🙏
I love how Mike calmly dismantles bullshit
😂 same
Which bullshit?
Incredibly admirable to see two established names in their field speaking on how they evolve with the times. And in the process, detaching from their ego & speaking about their own former outdated beliefs. #RESPECT
Thank you! 🙏
Dr Mike is one of my favorites in the industry. Looking forward for the full video
What a world I live in to see a notification that two of my favourite gym brains are sitting at one table.
🙏🙏
Best advice, dr mike and rp has totally transformed my training. I was really stuck and Went from 195- to 210 lbs at 5,11. Natty.
Always enjoy your talks with Dr. Mike.
I recently came back to training with this mindset, instead of always trying to figure out what was the best/more efficient. Training with my goals in mind, instead of what lifts I should be hitting, has been very motivating. Love the way both of you explain your ideologies so much, thanks for all the content!
He said it all with his first statement, deep squats I do home Calisthenics , like most people I dreaded squats , I began doing body squats and then goblet squats deep , it changed everything I now enjoy them my whole body changed for the better , I have sweeping hamstrings and a n ass , clothes fit great
This guy is very knowledgeable and well spoken. Absolute gem
Well this is the most soothing voice to talk about one of the most intense physical activities. Really liked what this guy shared. It's given me some new things to take into account with my weightlifting and body improvement journey.
I got back into weight training in January, I'm now 49 and I was pretty out of shape and my body felt beat up.I started with seated cable chest presses, and plate machines. Then once I built up enough strength moved to dumbbells and I now use barbells. I could switch again, but it took some time, somedays different things feel better. My goal has been to gain strength, lose some weight and not injure myself. So far so good.
This concept translates across the board: cold water plunges, garlic, turmeric, meditation.
Nothing is “always” the best thing to do.
It takes attunement to our needs given our current biopsychosocial state.
And to be able to know what we need, or what parts of us would appropriately be suited for, takes self-connection and remembering ourselves.
I believe that’s The Work.
Amen
Spit 'dat truth sister.
Great video. I used to think that barbell squats were a must and I squatted 2x a week for many years. Through your Instagram, I learned that it was in fact not essential (exclusion for powerlifting etc) and focused on movements instead. I'm no longer emotionally attached to the barbell! I actually find the hack and pendulum machines to be a lot harder 😅
Yes!!
I think this is a very important debate to continue having but I still feel like there are exercises which are more worthwhile doing depending on what ur goals are, like just Aesthetics or functional strength ; athleticism etc
For sure
I couldn't agree more. Athleanx example is on point - following that precise advice i have always restrained from doing upright rows and when i saw somebody doing it at the gym i advised them not to (you're gonna injure your rotator cuff bro!). Then i have decided to incorporate them like 6 months back (of course a proper technique is a key) and my side delts blew up like crazy!
On the other hand, I'm one of those people that get rotator cuff injuries if I do uprights; so I avoid them
@@McWhatevs and that is totally fine (of course it's not fine that you are getting injured but you get my point). Some people can't do barbell bench press because it hurts their shoulders and some can't do squats because it hurts their knees or lower back, but that doesnt mean these excercises are all bad. This just proves that there is very little excercises that are bad overall (unless it's some kind of wierd influencer/ticktock bs, that shit can be just terrible)
I think the point AthleanX is making is that some exercises have higher injury risk and it’s not worth it for most people who are just trying to be in reasonably decent shape. But even on upright rows, he recommends a dumbbell variation that targets the exact same muscles and I found the DB version gives me better muscle stimulus without crunching my wrists and shoulders.
Enjoy the video. Thank you.
I am 66 and my projected near future best shape is happening. When I was 51 I thought I was in the best shape of my life. 15 years later I had my up and down and the pandemic too. I gained 25 lbs and so far I got 16 lbs off with 9 lbs to go and hopefully gain 2 lbs of muscles. So what am I doing to get it so far? I do a series of exercises for each of my muscles groups. I never do 1 exercise then wait to recover, rather I keep moving non stop. The knees were the thing I was afraid they may get injured at my age. So far nothing bad happened. I would do 1 minute of bike stationary bike spinning, follow by 50 reps of partial leg extension to further pre-exhaust the muscles, moving to Squat thrust with dumbbells (pair of 45-55 max), finish with machine leg press (deep movement). At my age my leg feel fine, knees are good. I apply the same principle to my whole body. Project to get my 6 packs back in 2.5 more months. The principles are:
- get the heart pumping
- pre exhaust the target muscle with light&high reps
-main exercises
-finish with machine to rep out again
Main exercises for legs are squat or squat thrust for me. Someday I do 8-12 reps for bodybuilding, someday I do low heavy reps for strength training. Cheers
Excellent. It’s great when an influential professional speaks to the variability of human exercise needs.
Absolutely!
I have only got into exercise recently but what I am coming to the conclusion about is the need to build your body like you would level up a character in a computer game. What I mean is you wouldn't want to spec too much in strength right away as the character will be stiff, you need to be flexible so do stretching, yoga too, you want to make sure all your body is strong so adding running, rowing, climbing too. Also you need to feed your brain so learn a language, stimulate your mind by reading and doing puzzles. Also tendon strength is important!
If you live your life like this you will create the ultimate character who can do it all. Once you are pretty confident in most areas then you can to back to add more strength, flexibility and micro manage said areas but at the start build it all so no wrestlers left behind.
Too many of these discussions are focused solely on hypertrophy though. A machine press may give the same hypertrophic stimulus as bb benchpressing but would it give the same athletic carry over? Likely not, but that’s not the point, I’d just like to hear ideas like that being talked about as well. Great vid by two great trainers!
What athletic carry over? The bench press is the least functional of all the big lifts.
A machine chest press definitely won't have the same strength building effect as a barbell bench press either.
And that discussion would elaborate on which sport (vs "athletics"). What horizontal press helps basketball point guards develop speed in their passing during their off season, vs. a left tackle who is allowing too many sacks in season in the NFL, vs. a strongman who is programming assistance exercises to get better at the log press event
Strength training has little athletic carry over aside from mind muscle connection, which you can build from any form of strength training, or to movements that are very very similar to the movements in strength training. Athleticism and sports prowess is built through sports and athletics specific exercise and training. Regular barbell bench pressing makes one good at barbell bench pressing but not much at other things. Doing football drills makes one good at the aspects of those drills, not much at other things. Explosive squat training for example is already becoming specific to an athletic goal, explosiveness, as opposed to regular squats where explosiveness isn't a focus.
@@RJB_TV I would say overall strength certainly has a lot of carryover into athletics. In a lot of sports and certainly all contact sports if someone is equally skilled as another the one who is stronger (likely also faster) will be the one who performs better and wins
Excellent preface to Mike’s training philosophy at the beginning: no “must-do” exercises.
Yes!
I am a software engineer, I am into fitness I get a very little window everyday to train. I was so much under the impression that if I don't do SBD I am a not doing it right. Now when I look back to see the time that I could have saved by not doing them and better recovery that I would have got would be much better. Thanks for clarifying the doubt.
He's still suggesting to do heavy compound movements as much as possible within your initial years, I'm just assuming you have under 5 years on your belt tho.
It is important to reiterate that all of this is in context to optimal hypertrophy.
The CNS and total kinetic chain stimulus that SBD provides is unmatched outside of direct optimal hypertrophy efficiency.
The dream girl analogy was great lol
This is fantastic, looking forward to the full conversation!
Coming soon!
Full podcast when coach
Yeah, curious on this too. No link in description lol
Soon!!
@@coacheugeneteohow soon? Lol
@@coacheugeneteo soon has been almost a year coach 😢
You would be a wonderful podcast host, coach. I really enjoyed this segment of your conversation. Thank you for your work.
Thank you! 🙏
Thoughts on Elliot hulse on this topic many years ago…. After being asked to give his best answer to which are the best or mandatory exercises to do. He stated in his opinion the big 4 … bench press / overhead barbell press / squat and deadlift .
I have believed I should be doing all of these however my mobility won’t allow deadlift off the floor with perfect form so I do below knee rack pulls
becareful this is how Bill Burr got in the Star Wars franchise lol. Two years later, "so my agent reached out to me........" #houseofdragons
Good perspective. Sadly, many people want simple solutions to complex questions. And I think that is often the root of much of the dogma out there. Always question yourself and what you think you know.
Yes!
I remember Sal and the Mind Pump guys trying to talk you into doing a podcast. Is this possibly the start? 😊
Yes
Where is the full length discussion? I’m only seeing short clips…??
This was refreshing to hear. Just get in the gym and do what you can do.
Well I'm not a big fan of Jeff but he's pretty solid.... He focus on body's functionality and mobility rather than totally focus on muscle and strength that's why his suggestions could be a bit hard to follow in a crowded gym...... He's also right about never do these exercises but I'd be nice if he gives explanations.... I think all of the exercises are safe if done correctly ( not talking about those influencer's made up bs) however there's still risk of injuries so it's better to look for long results.... That's the reason i love your content.... Because you focus on simplicity and you also says " it's fine if you can't do squat/or any other exercise"
Much respect. I've never seen a single episode of GoT either. My experience was almost identical to Dr Mike's, but it involved a different scene, haha.
Always my favourite collab
Full podcasts!!
Regarding what Mike said about Athlean-X- I can understand Jeff's approach considering the high number of subscribers he has- i would assume the majority of them are non-advanced trainees, so he prefers to take the angle of favoring safety, plus- it puts him in a kind of niche which is good for the algorithms...
Is the whole interview/podcast available? Thanks!
I am with the belief that there are best exercises for certain people for certain goals for certain muscles.
Literally just got done watching eugene's 2 best back exercises.
🤣🤣🤣🤣🤣🤣🤣🤣🤣
Stimulus to Fatigue ratio is the missing link in many lifters even some advanced.
This is the key that is making me huge and strong and enjoy life.
It's even more important than diet.
Think about it.
Yessir, you can't do heavy squats 3 times a week, it's just not possible for a long term
@@corenko 👍
....true, however there are other ways stimulus to fatigue is ratio can be to our disadvantage, less 'visible' mistakes many do.
Amazing work as usual Eugene.
Will the rest of this conversation be uploaded?
That's the plan!
Absolutely love these discussions, please do more 👌
This is incredibly random.. Mike was one of my processors in college. My freshman year I was a exercise science major at the University of central Missouri… he was dope used memes etc to help with concepts.
Love this video!!!!! This is how I feel!!
There are some exercises that are superior by the way that they can make you stronger at multiple alternate exercises without actually performing any of the alternate exercises. Therefore time efficiency is maximized by performing these superior exercises and devoting more time to recovery and nutirition.
Where can we listen to the whole podcast ?
It'll go live soon!
@@coacheugeneteo awesome. Thanks man, can't wait :)
@@coacheugeneteo thank you so much for doing this. I trust you two and your information more than 99.9% of any information out there
@@coacheugeneteohey man! Did you forget to put this out? :D
This is all so weird to hear people talk about doing 4 sets of anything after following John Little bring old Mike Mentzer Heavy Duty/HIT/Rest-Pause content to me of late. I’ve seen more gains in the last month doing 1 set to failure with an emphasis on the negative end of the repetition w/4 seconds up, static hold & 4-6 seconds down. Also, 4 days of rest between workouts has given me so much more time to live my life & maximize my potential ✌️😊
Kinda same for me except for being weird part. To me everything is ok as long as you're doing something. I dread 4 sets of anything now, but I know in a few weeks I'll probably have a program of 20+ sets in one workout. Also I workout every single day but Mike mentzer style, 1 set absolute failure push pull legs. 3 weeks in and I'm making gains like I did my first few months. It's awesome to change your workout program every few months
Nah bro, Game of Thrones is great, and that scene was epic.
Muscles grow with intensity of effort and with your genetic response.The EMG electric stimulation mesure machine is the closest that can mesure which fibers or working to see if your doing or choosing the right exercise for you.
Great info Eugene as always. Is the complete interview coming out at one point ? I looked for it but didn’t see it 🤔
this so weird seeing Dr Mike popping up on my TH-cam because him and the other big asian dude in the video used to work out at my gym in Philly
Great video. What about for strength and athletic carry over though? I feel like for overall strength and performance getting really strong at exercises like bench press, dumbbell bench, weighted push ups etc. would have a lot more carryover to performance than a machine press or a machine fly same for the squat over the leg press. Just another consideration, the stability and coordination requirements from the free weight movements would help your performance more I would suspect
that's kind of the point - performance at what activity? there's no one best exercise because different exercises are better suited to different goals and contexts
He didn’t say no to barbells and dumbbells. He said be smart and pick the movement that makes sense in your program
Mike's random tangents are the best. Like that one time when he completely went off on poodles and how much he hates them lol
😂😂
Alright Eugene.... where the HELL is the rest of this podcast in full format? The time has come.
Hope you can invite Dr. Eric helms who is a strength conditioning professor and PNBA pro bodybuilder ,Hes also a knowledge and very experienced lifter!
I think this is the conclusion everyone's slowly come to. We had the bro moves that was the law, then we had the hardcore optimal, now we sit somewhere in the middle where we realise everything is just a tool and works fine for the most part.
On places like reddit you'll still get 5+ users telling you you need to squat however.
Yes!
Benchpress is crap compared to dumbbells, higher ROM, easier on the shoulders and counteract muscular imbalances. I used to do 5 sets of bench, when i went over to dumbbells my chest felt more fatigued and pumped at 3 sets than those 5 of bench.
dumbbells have always been worse ROM for me than barbell bench, because the bulky heads touch my shoulders. maybe my gym just has badly made, oversized dumbbells.
Thank god by 2022 we know the body doesn’t care about only certain exercises it means nothing thanks
Sweep The Leg is the one your thinking of Dr. Mike.
Really loved the end with the game of throne rant 😂😂😂
My favorite comment ever on a TH-cam video simply said, "more feet please" (an RP video on SFR btw) Hilarious! So, to help boost the algorithm for this wonderful collaboration I would just like to say...more feet please and more interview as well. Thanks Eugene!
😂 Thank you! 🙏
i dont know what it is with cable flies but they work for me 4 time more than barbel presses work.
Love this clip. I love seeing more and more people changing their mindset from “I need to do this exercise because it’s the best” to “I need to do SOME form of an exercise, I need to do SOMETHING”. Sure those exercises still need to be done well but so many people over complicate a healthy lifestyle. Just move! Do some form of a press, pull, and squat, and expand from there.
I will say I don’t like how Mike threw Jeff Cavalier under the bus. I might not agree with clickbait from a philosophical standpoint, like for instance I know you don’t make video thumbnails like that and I respect that, but Jeff approaches everything from a sports medicine and physical therapy standpoint, and he wants to get as many people viewing his content as possible. Tell me I should never do an exercise, I’ll probably want to know why. The specific video this guy is referring to shows exercises that have better alternatives that allow for better muscle recruitment/range/whatever, with less CHANCE of injury. Jeff never says that an exercise is literally junk. So his thumbnail about “5 exercise to never do” or whatever it was, clickbait, yes, but the video is worth the watch.
Everyone will have slight variations in teaching philosophy, but AthleanX has been around a long time and watching Jeff workout with legends like CT Fletcher is quite the sight
I like hack squat instead of barbell squat, I can pretty much just jump in and start pumping instead of spending 1-2 dog years stretching, warming up and foam rolling myself before I can even look at the exercise.
where is the full episode?
Why is it so hard to find this full podcast episode what is even the name of it
2 of my favorite bodybuilders on youtube. One in nattyverse one in PEDverse
Great content, as usual! Thanks!
👍👍👍👍 shout it from the rooftops!
Is there a link I can watch the full discussion?just 2 of the awesome ppl I follow!
Where is the rest of this amazing interview?!?!
All these guys over complicate lifting weights
Lift weights with propper form until almost failure to grow muscle
Once that gets easy, make the same excercise harder or up the weight
It doesn't matter what excercise you do to work the same muscle, you body doesn't know anything but im working this muscle
It doesn't see machines, freeweights, cables or bodyweight
Don't be dumb, just lift and improve from last time
That's all there is to it
Is this a podcast? if so, where can I find it/what's the name of the podcast? tyvm :)
So for 1. I have also never seen a full episode of game of thrones.
For 2. I never studied the literature as you have. But isn't there something to be said about max force generated? I was under the impression from Mark Rippetoes "Starting Strength" that barbells enabled the ability to load up the most possible weight. Which would allow you to perform under heavier loads, which will help break down muscle and get your body used to carrying heavy loads. Which is also why I thought farmers carries and yoke carries were supposed to be beneficial as well.
So I'm kind of confused. When you say all exercises are equal or there are no exercises that are better than others. What exactly do you mean?
Dr. Mike’s husky voice sounds dreamy coming through that microphone😍… erm i mean ah.. great video guys interesting discussion
Great chat thanks for the upload
Love dr mike
thank you for the asmr
Would love if you cover your favorite resistance band exercises in your future videos!
Will do!
Is this a podcast. I need this
Soon!!
Im lovin this, my two favorite fitness YTer😁
You're the best!
has Dr. Mike written a book and if so what is the title?
When Dr Mike says something he's about to say is sexist it never is. Saying that there's no perfect type of woman just shows how hes not superficial at all
Hey Eugene I get confused by seeing a lot of people who go knees first during squat as opposed to what I learnt from another set of people ass moves first and knees shouldn’t go ahead of toes???
New subscriber here and I was wondering if Eugene can make a video comparing whey vs plant-based protein
Is there a full podcast of this available anywhere?
Thank you
An issue with squatting is unless you get an xray you don't know what your hips are like, I squat pretty well and pain free but an xray showed issues and I shouldn't go as deep, apparently quite common too, acetubularfemoro impingement, ffs
Where can I find this podcast episode?
The only Truth in the history of body building is, what ever you are told now will be proven wrong a year or so down the line and so on and so forth. I been watching dr mike since day one. And this stands true for him and everyone else. Here is ALL you need to know. Lift, eat well, rest. I am 50 yo. This is the only thing that has stood the test of time