Dr. Mike Israetel - Build Muscle Faster than 99% of people by doing this

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Күн бұрын

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Dr. Mike Israetel Explains the Exact Amount of Volume for Muscle Growth & Recovery
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Full Interview: • Why Dr. Mike Israetel ...
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Timestamps ⏱
0:00 - Intro
1:55 - 30% Off Your First Order AND a Free Gift Worth up to $60
2:54 - Maximum Recoverable Volume vs Minimum Effective Volume
5:36 - The Maximum Amount of Sets for a Muscle Group per Week
8:23 - How to Maximize Growth of Any Muscle
9:49 - Reducing Volume to Maintain
11:37 - Managing Systemic Fatigue & Recovery
17:55 - Finding the Range Between MVR & MEV

Пікірлер: 514

@joehavian 25 күн бұрын

00:03 Limit training to avoid exceeding body's recovery ability 02:04 Thrive Market offers 30% off first order and $60 free gift 03:51 Individual recovery and genetic factors influence optimal training volume 05:34 Systemic vs. Local Maximum Recoverable Volume 07:31 Lowering upper body training volume can help focus on lagging muscle groups for better growth 09:18 Increase muscle growth by progressively increasing volume and adjusting based on recovery signals. 10:52 Running at maintenance for two months allows for short-term gains in lifting while maintaining running ability. 12:47 Systemic fatigue can be influenced by overall life stress. 14:44 Manage training volumes to avoid burnout 16:34 Knowing when to pull back and rest is essential for progress. 18:10 Efficiency in training can lead to quicker results 19:46 Avoid injuries and illness by training smart Crafted by Merlin AI.

@atyt1517 24 күн бұрын

Thank you Man.

@justinshepard-mo3ms 23 күн бұрын

Thank u🎉

@catedoge3206 19 күн бұрын

Yuh

@bigtimepimpin666 13 күн бұрын

Thanks. I dont have to dig through the bimbo's interview now.

@darkknightbk 12 күн бұрын

Thank you Merlin AI 🙂

@lorenperry3726 25 күн бұрын

You guys are forgetting people that do hard labor jobs. My friends that do concrete 6-7 days a week are jacked. I worked at a tile warehouse 6 days a week sometimes 7 ,pulling 25-75lb boxes out of crates and stacking them. I was sore for a month. Everyone said don’t worry it’ll go away after a month or two. About six months later I was snatching the boxes out of the crates like nothing and my forearms and biceps were huge.

@GAB-vq7re 25 күн бұрын

That's the truth man they need to study this side of it more. I went from a retail job to a trade job where I'm hauling heavy equipment regularly and have to use a ton of muscle strength to control and use the equipment and I'm getting muscle definition with very little weight lifting. Maybe 2x a week max!

@iamsmartmethinks 25 күн бұрын

Pro athletes and lifters barely take breaks they force their bodies to adapt to the life and they get monstrous

@NickM89 25 күн бұрын

Most labor dudes are stressed, smokers and crappy diet. If you stay healthy then you will be ripped just by working

@suvio1604 25 күн бұрын

Love this conversation. I have trouble with maintenance. I’m great at getting in good shape but suck at staying in good shape. I really like the thought of 1/3 volume, I’m going to try that.

@eabriar 25 күн бұрын

I'm on the trees and I find it so easy to stay lean and strong. An active job is the ideal. Training is mostly unnecessary.

@joelonsdale 3 күн бұрын

I'm 50 and knowing my limits by listening to my body is essential or I get ill or injured. I'm not particularly resilient, so to work out regularly takes some discipline to make sure everything gets a good rest before being pounded again. Detailed notes and a responsive diet really help.

@NightFlight1973 Күн бұрын

I was literally about to say the same thing. I would add in whether or not you are coming back from a break in there as well. If you've been on break I find that your recovery period can be longer. I've been off training for a month and my volume (reps*weight) came down and my DOMS from on day 2 of rest here is high, like a beginner. I think age affects both min/max recoverable. Like you said, listen to y our body. Something I've had to learn well enough to run without injury at this age and finally see improvement after months of training.

@broadbandtogod 25 күн бұрын

Work until your recovery point... Never really thought about that in regards to "actual" work... been stressed of late man, gotta examine/implement this 💪

@cindykurneck 24 күн бұрын

Good gosh I needed to hear this. Dr. Mike is amazing, so glad you had him on. I love his channel too.

@lostweat 24 күн бұрын

I went too hard last week and paid for it. I got a cold and respiratory infection. Mike is right, you gotta work smarter, not harder.

@jarlwhiterun7478 7 күн бұрын

It's happened multiple times to me too. People who go to failure and workout when sick are risking it long term

@okachobe1 4 күн бұрын

@@jarlwhiterun7478Yeah if I'm feeling a little under the weather I don't hit it hard, I'll go like half of my normal

@davidswick8353 5 күн бұрын

A Physical Therapist told me decades ago to take a week off, every 5-6 weeks. I find the rest week is more beneficial mentally than physically.

@NightFlight1973 Күн бұрын

I ended up taking a rest month because I didn't adhere to this advice. I was pushing myself too hard and washed out. Back at it now, but with renewed respect for my limits.

@leelunk8235 Сағат бұрын

ONE MONTH OFF. YOU LOST MUSCLE MY BOY ATROPHIED

@AlanDampog 25 күн бұрын

dr mike is great! thanks for having him on your channel

@Jeremy-hv7io 3 күн бұрын

It makes so much sense for me that due to daily stress from work it hits your training. That explains a lot for me

@sg255010 24 күн бұрын

It makes sense. Goggins literally ran until he broke bones! He knew what was happening, ignored it (had to) and paid the price.

@mantis6755 23 күн бұрын

Goggins behavior is untreated obsessive behavior.

@ugk26 22 күн бұрын

That’s always been my issue with Goggins. His motivation is amazing. But he goes so hard he just hurts himself. I personally don’t see any value in that. But I can’t take anything away from him. The guy is an absolute beast, he’s transcended humanity lol.

@sg255010 22 күн бұрын

@ugk26 remember he really didn't have the option of a choice, it was run and finish Hell week, OR quit. He wasn't going to quit. I was using it as example of what happens when you push to the point of breaking. Goggins found a place to go in his head few humans ever dare tread. #stayhard

@ugk26 22 күн бұрын

@@sg255010 I agree with his mental strength, he’s probably top 1% of the top 1% in that regard. But I thought he’s done that running around a race track. I think he even said his wife was with him. The story was old, heard it on Rogan. But it wasn’t to qualify for anything. Are you familiar with that story by chance? That was what I was referencing.

@jonesy1589 21 күн бұрын

Tbf he’s stupid, he’s now completely fucked, he would of been more of a man to call it and not break himself

@coffeetalk924 25 күн бұрын

That dudes got some wisdom to share. I really enjoyed it. Thank-you Thomas for all you're hard work and another banger video 🙏

@mitchdermer4359 10 күн бұрын

wow the collab I never thought I'd see. Fantastic!

@cristobalcarrasco8878 8 күн бұрын

Great stuff as always doc Mike! Thank you 🙏🏻

@elopez1369 25 күн бұрын

I love the videos with you two guys! Great stuff.

@trailnuts6918 25 күн бұрын

One of the best Podcasts I’ve listened to

@MrXrisd01 25 күн бұрын

Have Dr. Mike on everyday

@jeffgadbois1707 23 күн бұрын

Thank You For Your Time And Knowledge 💯🤝

@dma917 25 күн бұрын

big fan of Dr Mike and the collabs between you two. great stuff!

@emergentform1188 19 күн бұрын

Fantastic insights, hooray Dr. Mike!

@dbergstrom 24 күн бұрын

Really really good advice! Thank you

@DefyingOldAge 24 күн бұрын

Excellent information!!!

@casino9240 25 күн бұрын

Mike has got to be one of my favorite human beings of all time.

@liamconverse8950 25 күн бұрын

Sad

@brettbarlow9581 25 күн бұрын

@@liamconverse8950 wow you’re a douchę

@evh3811 25 күн бұрын

100% agree he is funny as shit and knowledgeable

@etcetc3800 25 күн бұрын

can we not deceive people with this stuff and put in qualifiers that they should get their T levels checked. you won't build much of anything regardless of volume and protein if your T levels are shot.

@Carnivore-Sean69 24 күн бұрын

Love this cat!!

@ogopogo6236 Күн бұрын

Great vid, thanks.

@farawayranger8489 25 күн бұрын

This is one of the most valuable insights I’ve ever learned and gained. Thomas, I am a huge fan of your content and watch all of your videos and this one really brought it home for me. One question I have, and I may have missed it during this video, but where does this lever that you can move back and forth of that “3rd of your volume” come from? Is there science on why a 3rd of your volume is key here? Or was it just a safe and easy bet of adding/subtracting volume without shocking your system or losing gains?

@theeprincess777 18 күн бұрын

Two of my faves in one video. I’m no power lifter. I train at home and follow both of you. Thanks for the great vid

@stefansmith920 25 күн бұрын

Very interesting thank you

@armandcouture4655 25 күн бұрын

Informative Truths. Thanks

@Granolagirly 25 күн бұрын

This is a great interview! 👌

@TheHannibalTV 22 күн бұрын

Good info

@lebanonmartialarts780 18 күн бұрын

This is GOLD!!!!!!!!

@kwilliams1958 25 күн бұрын

Superb advice on Systemic Fatigue and Cheery Banter between two UTUBE HEAVYWEIGHTS...great conversation.

@AstarFit 23 күн бұрын

Agreed.

@2boostedsilverado 24 күн бұрын

I needed this so bad. Running, swimming, and weight lifting hit hard on me. Need to back up

@GregPaxson 25 күн бұрын

Wow. Eye opening info from Dr mike! Awesome!

@m1ch4Lko 23 күн бұрын

Such a great video. I learned this the hard way ... whenever I was working a lot and I would try to compensate by going to the gym and work out even harder, often not sleeping enough, I would eventually get sick.

@raosensei63 20 күн бұрын

Thanks for this beauty on recovery. Older 😢need to understand more about recovery. The body has it's own weird logic. I have to listen to these guys.

@akuma2892 2 күн бұрын

Lmao, this was one of the single best uploads, Thomas. Terrific chemistry and information.

@djrichardcrest2001 7 минут бұрын

Great knowledge here. I need to work on this myself!

@llkoolbean4935 25 күн бұрын

Great interview. I love his philosophy

@_baller 22 күн бұрын

Totally agree on this, the body views physical stress and mental stress as total stress, and there is a limit to all of it, with some part of the body breaking in some sort of way, just like anything else pushed too hard for its own limits, I actually think when you burn the candle from both ends like this, you end up with an auto immune disorder from too much cortisol in the system, and your body normally brings inflammation down from cortisol, but since there so much of it, your body doesn’t respond to it anymore, similar to insulin resistance, inflammation goes thru the roof, and a disorder of some kind appears, so take it easy, this is a light warning for beginners, but for veterans who have trained to reach their limits, they are at the door of their threshold to actually reversing their health, so be careful

@aaron4387 18 күн бұрын

100% I’ve personally seen all types of burnout including mental breakdown.

@TCCPH 13 күн бұрын

Probably the funniest and most informativ video in a Long time

@ShihanTomCallahan 15 күн бұрын

super informative thanks

@Jerry101ucanttouchmae 12 күн бұрын

This is gold 👏🏻🙏

@naturelife418 23 күн бұрын

Gosh, Dr Mike Israetel is Dr Incredible, superhero, I wonder where he hides his cape.❤😊

@Dani-jo9yr 24 күн бұрын

So correct 👍 Thank You 🙏

@jjabrony1973 3 сағат бұрын

50 years old here and although I love Dr. Mike’s optimism, it’s adorable, I don’t think working out to hard and resting too little is the majority of the viewers’ problem. It’s much more likely the opposite. I’ve been working out lightly to moderately most of my adult life, but in recent yrs started pushing harder and I’m in solid health. When I workout out 6 days (1.5 hour sessions of weights) in a row I expect my body to get tired but I find I have to force myself to rest that 7th day. Guys, listen to your body’s but know that they can take more than we give it credit for. And btw a big part of this is doing your workouts right! Use apps like Dr Mike’s RP Strength or Dr. Muscle (that’s the one I use and love). These apps keep you on track and keep you pushing your weights up incrementally the way you’re supposed to. Stop just guessing how much you should lift. Have these amazing AI apps do that for you.

@leelunk8235 Сағат бұрын

NOBODY IS READING THAT BOOK

@ezequielcosta954 23 күн бұрын

Seems very good advice,very productive conversation!Keep up!Thanks!

@Lone_wolf150 15 күн бұрын

Doc Mike is an absolute legend. ❤

@themasculinismmovement 25 күн бұрын

Yea some cardio counts as sets of hypertrophy training. I didn't realize it at first but sometimes when I'm biking I'm pushing so hard that it's doing serious quad damage and I need to take that into consideration with my training volume otherwise I'll overtrain.

@BBQDad463 19 күн бұрын

Thank you for this video. I consider recovery to be the other side of the training coin. One may train without allowing for recovery, but not for long. The legendary Bill "Boston Billy" Rodgers, who won the Boston Marathon four times, was once asked if a person with a full-time job could duplicate his (Rodgers') performance by following the same training schedule. The great man said (paraphrasing), "No, because he can train like I train but he cannot rest like I rest." For what it is worth: I once did a job whereat, for nine months, I worked 16 hours per day, seven days a week. The work consisted in picking up (from, on average, knee level) 56-lb. solid concrete blocks, carrying each one about ten to fifteen feet, and using them to build a series of two-by-two columns that varied between six and eight feet in height. The fatigue was far more mental than physical, though the physical fatigue was considerable. I became grumpy, irritable, intolerant, and impatient. I did not like anything, and I did not want to do anything. Cutting back to the standard, 40-hour week was like going on vacation. It took about a month to rediscover my old self. Never again. Bottom line is this: You must rest.

@michalmatus8053 24 күн бұрын

Thank you 🙏🏻

@TypicallyUniqueOfficial 25 күн бұрын

The example I like to look at is Lee Priest. I wish I followed him sooner, his technique was impeccable. He was so gifted, but also if you look at how he trained, I don’t think he left any gains on the table. The man was a machine.

@jakefifelski3851 25 күн бұрын

Underlying conditions may also play into how much water the proverbial bucket can take. I have Mast Cell Activation Syndrome and find myself constantly trying to balance a productive workout regiment and staying healthy. It’s very tough as a hot bath can literally trigger illness indistinguishable from the flu with body aches, fever, etc.

@ergophonic 23 күн бұрын

Golden advice. I had to pause and rewind several times to take notes. Thank you Dr. Israetel!

@SweepTheLeg2023 25 күн бұрын

👊❤😆 *I used to say I Never pull out but the alimony just got real gnarly* - Dr. Mike Israetel

@freeman436 22 күн бұрын

Running on the freeway hitting semis is definitely my go-to.

@DrEckig 4 күн бұрын

19:17 This hurt me on a personal level, but he got a point!

@katherineprice96 24 күн бұрын

This is great!

@GlueTubber 23 күн бұрын

kinda makes sense - Total Recoverable Load: the total energy that can be expended in recovering, body-wide. Concentrate it to one of a few muscles, or diffuse it across the whole body.

@LJDS1979 18 күн бұрын

Dr. Mike is awesome.

@tomcallet6672 24 күн бұрын

Hey Thomas, thank you for the attention and effort you put into your work, its great

@naeemsheikh4597 24 күн бұрын

He does it for the money!!!

@littlechange1659 23 күн бұрын

Thomas dedication to get multiple sources and the get ten times more sources, makes him one of the best.

@johnsolo4402 25 күн бұрын

Great info! Paradigm shift here. On a sidenote, Dr. Mike could be doing standup comedy. Hilarious comments!

@ryanrayner8143 25 күн бұрын

Training for a marathon and he nailed it with temporarily prioritizing runs especially when in peak training with higher mileage. I just started easing off the lifting when running because I found it was too much.

@Archheret1c 24 күн бұрын

Yes my issue when combining running and lifting is mainly the total strain on my knees. I'm sure it impacts my performance as well, but that is not my main worry. Guess I should just accept and lower the lifting volume on legs while I focus on running.

@ryanrayner8143 24 күн бұрын

@@Archheret1ctry animal flex comprehensive joint care. I’m 41 and it’s a necessity to keep them joints loose.

@davidneal6920 25 күн бұрын

Good info thanks. A comment reminded me of my running days. We all overtrained then

@okachobe1 4 күн бұрын

Shin splints suuuuuuck

@Anon00008 24 күн бұрын

Dr Israetel is my fav so to see you both on together is fab

@kyotog777 16 күн бұрын

Gay

@Anon00008 15 күн бұрын

@@kyotog777 haha are they gay together or am I gay for the comment?

@Faceformer 25 күн бұрын

2 EXPERT-TALK - its deepening my understanding of a RELAXING-TIME

@stefanweilhartner4415 25 күн бұрын

and/or giving the body the right building blocks that are needed. like added glutamine when cortisol goes up

@Anne-cv4ms 23 күн бұрын

Mike should do have his own stand-up comedy bit. I'd pay to watch! :D

@shawnd4633 2 күн бұрын

Law of specificity The human body adapts to the highest demand

@tylert4271 25 күн бұрын

Dude I was not the biggest fan of Mike before this interview. He's a funny ass dude😂 with info to consider

@monnoo8221 25 күн бұрын

that one was interesting, and sparking some hope that i finally will grow a bit :=)

@davidk6269 2 күн бұрын

In summary, volume for hypertrophy is in ways a zero-sum game. Significantly more volume for specific body parts may be possible if you reduce volume for other muscle groups in order to manage the overall systemic fatigue (including stress levels). This makes a lot of sense.

@randpresley1666 25 күн бұрын

Genius with systemic balance!

@jamesrussell1979 25 күн бұрын

Very interesting 👌 👍 🤔

@BeastHauling 8 күн бұрын

Coach I am onboard with this as far as building muscle and managing physical fatigue on the body. Any research on how the training/overtraining prepares athletes for sport? I think wrestling is so mental that there was a lot of truth to what the coaches were telling. You are more confident when you know that you trained harder than your opponent.

@ivanmohnke 25 күн бұрын

What if I continue to increase volume progressively for a certain body part, then wouldn’t the maintenance volume for that body part increase accordingly?

@hicoteo 16 күн бұрын

Almost 60 and do full body. I find max sets are 8/week! Interesting idea to cut back some areas by a 1/3 and work lagging areas harder. Will try.

@rickydemedina 16 күн бұрын

Smart talk

@sabrinamarie3094 23 күн бұрын

Really good info! Mike by himself is a bit much, im not really into his humor and constant jokes but with Thomas, the info is more straigt forward

@hawlette 8 күн бұрын

I put on muscle. Over a few years from pulling pallets of beer. And stacking beer onto shelves, etc, working at Tesco

@johnvick3411 2 күн бұрын

I did a week straight of just lateral dumbbell lifts front side and rear even when I was sore. Wound up stopping for three weeks and was still growing through those three weeks and I stopped working out. Numerous times I found I grew when I didn’t lift and took time off. Started doing massive one day workouts like full body workouts and then rest the whole week. Wind up growing like nothing. So now I’m only sprinkling in workouts throughout my rest days instead of doing the opposite of sprinkling rest days in between workout days.

@howardgelf 10 күн бұрын

Doc Mike 🙏👍🏻 listen to your body.

@TravelEntity 25 күн бұрын

That video needs a double like...

@bobcantstandzyobitz9778 19 күн бұрын

I was lifting for an hour a day, doing hiit for an hour; and after a month and a half, I had no energy left and had to cut back. I've always had trouble putting on muscle, but when I was doing that, I put on 7 lbs in 2 months and went from 15% bodyfat down to 8.5%. First time in my life, at 37, when I actually had defined abs and looked like someone who works out. I'm currently struggling with my routine and my body not wanting to put on muscle over the past 5 months of my new routine, and I think the problem is that I need to eat like I'm trying to get fat. For naturally thin guys (I've always had people tell me I'm a hardgainer) it's hard to figure out how much food is too much, but I notice within 2 weeks how I look and feel different when I eat like crazy while lifting.

@perseusbeatkraken 25 күн бұрын

"they dont know me SON!!!" "Whos gonna carry the boat?"

@mrsks5399 24 күн бұрын

And the logs 🏋️‍♀️

@aguy446 21 күн бұрын

Oh that guy?

@elementsportedmonton3608 24 күн бұрын

There's a saying in ultra-endurance events like Ironman Triathlon (yes, I am one of those but please don't hold it against me - I have semi-retired from that event): "Death Before DNF" ("DNF" = Did Not Finish). I've never ascribed to that mentality but it lives on. The concept of MRV exactly fits with why I've always hated the 'Death before DNF' concept. The balance between MRV and MEV ('maximum effective volume') lines up with the concept of balance and common sense. I hope you don't mind if I borrow these concepts for my training and coachin.

@swamphawk6227 25 күн бұрын

Dr Mike I. is hilarious. I think that “maximum recoverable” thing is a solid theory. Finding that limit is tough. If you give yourself rhabdo, then you know you’ve exceeded it.

@jacksonhobbs2303 25 күн бұрын

If you get rhabdo before acute injury your technique must be exceptional

@Spizort 25 күн бұрын

I like Mike too but nothing about this is new.

@jacksonhobbs2303 25 күн бұрын

@@Spizort Mike did say he didn't invent it but also that it's an important nuance to understand if you want to optimize your progress

@BrysonBukoski 24 күн бұрын

Look into Dorain Yates training journal. You can see how he used progressive overload and intensity but also took very close attention to his recovery, deload and days off.

@swamphawk6227 24 күн бұрын

@@Spizort … Yeah, it’s intuitive really. I just never heard anyone but him actually say it out loud. I also only recently just started listening to lifters talk.

@coreyconant308 10 күн бұрын

That’s what yoga, and techniques drills are for to counter balance while still being able to train.

@cal82252 25 күн бұрын

I have heard that grip strength can indicate central nervous system fatigue.

@Eysc 23 күн бұрын

interesting and sounds plausible

@justinmonahan1929 25 күн бұрын

The movie "Remember the Goal" is about this topic.

@geneLYH 25 күн бұрын

Goggins needs to learn this

@ska4dragons 8 күн бұрын

I hate this censorship. I need pure unfiltered Dr Mike.

@jonesy1589 21 күн бұрын

In my experience I use to train like fuck, I even have a physical job, yet I wasn’t getting no bigger, I ended up having stress, which seemed to be down to training to much, now I work and do 2 days a week of weight training, and 2/3 days a week cardio, I’m bigger than I was before now, recovering is the best thing for the body!

@xaviergarcia9023 21 күн бұрын

Working in a food distribution warehouse for 7 years, pulling 25-100 lb boxes, then training 3-4 days a week, with 3 kids and 2 of them are 3 and under, its kind of hard to recover. But i try my best.

@johncecilia4517 17 күн бұрын

Why is it you never hear about this? It's always work everything out. Does makes sense what you're saying though. Like everything there are limits and its a numbers game.

@Bakksjoguten 19 күн бұрын

You killed my set when you said "Thomas DeLauer Nut Butter".

@psycold 25 күн бұрын

I love both of these guys but part of me wants to see these two fight to the death because it would be amazing.

@thickseed 25 күн бұрын

Agree

@MayTheSchwartzBeWithYou 25 күн бұрын

I wouldn’t want to see either of them get hurt.

@doctorclutterbuster8791 25 күн бұрын

😂

@dianadeejarvis7074 25 күн бұрын

I'd settle for arm wrestling.

@willmach 25 күн бұрын

Mike is a jiu jitsu brown belt...it wouldn't be a contest

@bobfoisy5215 8 күн бұрын

Dr. Mike is a funny effer!

@ItsMeDrazen 25 күн бұрын

At Tomas did you say to stay away from polysorbat 60 ?now I see that it is in coconut milk

@Aesthetic.Physique 21 күн бұрын

Both mrv and minimum effective numbers are subjective based on the individual. These theories are good guides and pretty much common sense for the slightly intelligent person.

@jordanbeaudoin8425 21 күн бұрын

Gotta say - I'm super curious who hit on Thomas and isn't allowed back. Any ideas? Usually not one for gossip, but that side bar convo had me laughing. And of course, great conversation between two internet fellas that I deeply enjoy listening to 😁

@jimboalogo 19 күн бұрын

I want to know too.

@mylilpc 4 күн бұрын

0:38 I think this has happened to me!! I’ve been lifting hard for and tracking. In two weeks I had gained 4 lbs of muscle but my viscera and body fat had gone up as well. I cut back on fatty foods and began working out fasted and not consuming carbs while working out and lost all the muscle mass, fat went down as well but I’m literally back where I started almost exactly a month later 😢