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The Revive Stronger Podcast
220: Mike Israetel - Optimal number of exercises per bodypart
Aug 17, 2020
01:05:17
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Dr. Mike Israetel discusses the optimal number of exercises per body part in a single session, considering volume, recovery, and individual needs. They explore the importance of glutes and hamstrings for male bodybuilders, managing performance and body weight changes, and the effectiveness of compound exercises versus isolation exercises for muscle growth. They also touch on cultural differences between gym bros in Las Vegas and Philadelphia, and offer advice on calf training for sore calves.
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Quick takeaways
- Full range of motion training is emphasized for better muscle growth, less joint stress, and superior muscle disruption compared to partial range of motion training.
- 21s exercise (partial range of motion curls) has a poor stimulus to fatigue ratio and should be replaced with full range of motion curls for more effective muscle stimulation.
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Importance of Full Range of Motion Training
Full range of motion training is emphasized by Mike due to its superior stimulus to fatigue ratio compared to partial range of motion training. While there may be some exceptions and specific exercises where partials could be beneficial, full range of motion training generally provides a bigger pump, leads to less joint stress, and results in better muscle disruption. The evidence does not contradict full range of motion training, and the perceived benefits of partials are often driven by fragile egos rather than optimizing muscle growth.
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