In this episode, Mike Israetel, an expert in hypertrophy and training methods, discusses topics like frequency periodisation, the importance of having a training partner, and objective bodycomposition measures. They also touch on the benefits of auto-regulation in training and reflect on technique, weight gain, and genetic factors. Furthermore, they explore the significance of body fat percentage for physique judging and announce the introduction of a membership site for the Revive Stronger community.
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Quick takeaways
Periodization is not crucial for success in hypertrophy; other factors like progressive overload and nutrition are more important.
Before surgery, consider goals and condition; consult with healthcare provider for safe and successful surgery.
Training partners can offer motivation, spot during exercises, and provide feedback; choose someone aligned with your goals and can offer constructive criticism.
Deep dives
The Importance of Periodization in Hypertrophy
Periodization is a relatively low priority in the hierarchy of factors influencing hypertrophy. While it can enhance progress and provide structure, it is not crucial for success. Other factors such as progressive overload, nutrition, training frequency, calorie intake, and recovery are more important.
Preparing for Surgery: Leaner or Surplus?
If you are facing surgery, it is important to consider your goals and current condition. While being in a slight surplus can help with muscle preservation, getting leaner before surgery can support overall health and enhance recovery. However, it is crucial to consult with your healthcare provider and follow their recommendations to ensure a safe and successful surgery.
Having a Training Partner
Having a training partner can provide motivation, spot during exercises, and offer feedback on technique. They can also push you to reach your limits and provide support during challenging workouts. However, it is important to find a training partner who aligns with your goals and can provide constructive criticism.
Switching to a Periodized Hypertrophy Program
The decision to switch to a more periodized program depends on individual goals and progress. If you have reached a plateau or are not satisfied with your current rate of growth, incorporating more periodization can be beneficial. This can involve implementing different progression schemes, variations in intensity and volume, and incorporating strategic deloads to optimize training adaptation.
What Would I Do Differently in Training?
Looking back on my training journey, there are a few things I would have done differently. I would have focused on proper technique from the beginning, avoided chronically exceeding my MRV for certain muscle groups, and maintained a healthier body composition throughout my natural training years. I would have also prioritized subjective measures, such as visual cues and mirror assessments, alongside objective methods, like skinfold calipers, to track progress and body fat percentage.
Finally, Mike is back for another Q&A. This time we're talking about frequency periodisation, why you may want to consider training with a training partner, objective bodycomposition measures and more.
Timestamps:
00:00 Intro
00:42 How to prepare for surgery?
07:12 Frequency periodisation: Reduce volume per session if introduce a new training day?
15:07 Muscle group set requirements
20:06 What's the point of having a training partner
23:16 Training partner aiding in a lift
26:15 How important is periodisation for hypertrophy in comparison to other variables
27:12 How to know if you should implement more periodisation
30:42 What would Mike do differently if he could start over again
41:04 Objective bodycomposition measures
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