The Diary Of A CEO with Steven Bartlett Most Replayed Moment: The Science Of Building Muscle Faster With Smarter Training - Dr. Mike Israetel
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May 30, 2025 
In this chat, Dr. Mike Israetel, a sports nutrition scientist and bodybuilding coach, reveals the secrets to effective muscle growth. He emphasizes the importance of specific training goals and the overload principle. Discover how to optimize your gains without spending endless hours at the gym. Dr. Israetel explains the critical balance of tension and recovery for muscle growth and discusses muscle memory, allowing for quicker recovery after breaks. Perfect for anyone looking to enhance their fitness journey!
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Muscle Growth Requires Specificity
- Specificity is the most important principle in training for muscle growth.
- You must know exactly which muscles you want to grow and focus on exercises targeting them.
Train Challenging Sets Effectively
- Train with weights that challenge you within 5 to 30 reps per set.
- Your working sets should feel progressively harder, pushing you close to muscle fatigue.
Train Twice Weekly For Gains
- Beginners should train muscles twice a week with 2-3 sets per session for consistent gains.
- More frequent training yields better results but twice weekly is the minimal effective dose.