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.
Incorporating variation in exercise selection, order, and loading is important for optimizing muscle growth and preventing monotony in training.
Deep dives
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.
Debunking the Myth of 21s
The 21s exercise, where you perform partial range of motion curls in different positions, is not recommended due to its poor stimulus to fatigue ratio. Instead, a more effective approach is to focus on full range of motion curls with varying rep ranges and intensity. This ensures greater muscle stimulation, avoids unnecessary fatigue, and provides a more effective workout overall. The idea behind 21s is faulty and inefficient, and there are much better alternatives for targeting the biceps.
Benefits of Full Range of Motion Training
Full range of motion training not only leads to better muscle growth and stimulation, but it also reduces the risk of injuries. While there might be some circumstances where partial range of motion exercises could be used, it is generally recommended to prioritize full range of motion for optimal results. Through full range of motion training, individuals can achieve a stronger mind-muscle connection, experience a greater pump, and effectively target all muscle fibers. Contrary to popular belief, the evidence supports the benefits of full range of motion training for muscle development.
Importance of Variation in Training for Hypertrophy
The podcast discusses the significance of incorporating variation into training for muscle hypertrophy. The speaker emphasizes the need to avoid performing the same exercises with the same set and rep schemes within a week. By introducing variability in exercise order, variations of exercises, and loading and rep ranges, one can enhance stimulus diversity, prevent monotony, and optimize muscle growth. It is noted that compounds movements often provide a superior stimulus magnitude compared to isolation exercises. Therefore, a combination of compound and isolation exercises is recommended for optimal hypertrophy.
Considerations for Calf Training and Always Sore Calves
The topic of discussing calf training addresses the issue of consistently sore calves due to job requirements involving a lot of standing and walking. If the calves are always sore, it may indicate that they are being worked well enough to stimulate growth. In such cases, focusing on consuming adequate nutrition is crucial for growth. However, if the calves are just tired, it is important to manage volume and performance carefully due to lower recovery capabilities. Squeezing in as much volume as possible while being vigilant about performance is recommended. If soreness persists, it may be necessary to reduce volume. Overall, the key is to find the optimal balance between stimulation and recovery for calf development.
Finally Mike is back with another episode. This time we're talking about optimal number of exercises per bodypart in a single session, when do you know it's junk volume, how to gauge raw stimulus magnitude and much more.
Timestamps:
00:00 Optimal number of exercises per bodypart in a single session
09:55 Bodyfat genetic pre-disposition
13:25 Ab electro machine gadgets
18:02 When performance increases but bodyweight doesn't change and vice versa, what's the cause and what to do?
27:17 When do you know it's junk volume?
32:00 Within week vs week to week progression
34:52 If time wasn't a factor, would only isolation movements be the way to go?
37:11 How to gauge raw stimulus magnitude
44:18 Why full ROM in all cases?
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