Dr Mike Israetel is a Professor of Exercise and Sport Science at Lehman College and the Co-Founder of Renaissance Periodization.
If you've ever wondered "is this exercise actually working" then you are not alone. However there are now scientifically proven optimal methods for building muscle in the most efficient way possible. And today we get to learn from the best teacher on the planet.
Expect to learn the biggest mistakes people make when building muscle, how much stimulation is required to build mass, Mike's top 10 exercises, the best rep ranges, sets, rest periods and timing between workouts all backed by science, how much you should lift for your bodyweight to know if you’re strong, how to maintain motivation in the gym and much more...
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Timestamps:
(00:00) Intro
(00:57) Biggest Mistakes of Training for Muscle Growth
(03:47) Which Exercises You Need to Do
(10:03) The Stimulus to Fatigue Ratio
(13:04) If Mike Could Only Keep 10 Exercises
(21:02) Worst Stimulus to Fatigue Exercises
(25:27) The Importance of Good Technique
(34:30) Using Tempo in Training
(43:23) Pausing During Reps
(46:38) The Ideal Way to Warmup
(52:45) How to Know How Heavy You Should Lift
(57:19) Should You Train to Failure?
(1:06:16) How Long You Should Rest Between Sets
(1:12:35) How Impactful is Session Length?
(1:16:25) The Optimal Frequency of Training
(1:20:54) Weight Progression Over Time
(1:31:26) The Science of Training Splits
(1:39:07) Advice to People Not Seeing Progress
(1:45:15) Is Motivation Scientifically Reliable?
(1:57:07) Where to Find Mike
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