Dr. Mike Israetel: Breaking Down The Science Behind Muscle Growth | EP 462
Sep 21, 2023
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Dr. Mike Israetel, expert in muscle growth, discusses the science behind muscle growth and optimal training methods. Topics include the debate between partial rep and full rep training, the importance of a high power-to-weight ratio in sports, the ideal rep range for muscle growth, and training for 'skinny-fat' individuals.
Training in partial ranges of motion may promote muscle growth by considering factors like muscle damage and fatigue.
Isometric training is not ideal for hypertrophy, but it may enhance neural recruitment for strength gains and specific physical tasks.
Post-activation potentiation, achieved through exercises closely mimicking the target activity, can improve performance by increasing neural activation.
Deep dives
The importance of hypertrophy-based training for gaining muscle
Hypertrophy-based training, focused on increasing muscle size, is discussed in this episode. The guest, Dr. Mike Isritel, emphasizes the significance of hypertrophy for individuals seeking to build muscle and improve their physique. He explains the potential benefits of training in partial ranges of motion, considering factors such as muscle damage and fatigue. Furthermore, he discusses the need to control the eccentric or negative phase of exercises, suggesting it as a key factor in promoting muscle growth. While there is ongoing research on the topic, Dr. Isritel believes that hyperplasia, the multiplication of muscle cells, is not a significant factor in muscle growth in humans.
The role of isometric training
Isometric training, where muscle contractions occur without movement, is explored in the context of strength and speed improvements. The guest mentions that isometric training is not ideal for hypertrophy, as it does not provide the stimulus necessary for muscle growth compared to eccentric and concentric contractions. However, isometric training may have a place in enhancing neural recruitment for strength gains. In terms of speed, the guest suggests that practicing fast movements is more effective than isometric training, as specificity is key when training for specific physical tasks like running.
The potential of post-activation potentiation
Post-activation potentiation, which involves increasing neural recruitment through a preceding exercise, is discussed as a possible strategy for enhancing performance. While isometrics can be used for this purpose, the guest recommends exercises with resistance that closely mimic the target activity. For example, loading ankle weights before running or doing heavy squats before sprinting may lead to improved performance in those activities due to increased neural activation. It is noted, however, that timing and practicality can be challenging in competitive settings.
Importance of Specific Training for Optimal Results
The podcast emphasizes the significance of specific training for optimal results in physical fitness. It discusses the importance of training routines that are task-specific and closely aligned with the desired goals. The speaker mentions that warm-up exercises that closely imitate the main activity may be more effective than generic warm-ups. Additionally, the concept of dynamic post-activation potentiation is explored, suggesting that incorporating exercises with a higher level of task specificity may lead to better outcomes.
Understanding Repetitions and Sets for Hypertrophy
The podcast delves into the concept of repetitions (reps) and sets for hypertrophy training. It explains that the number of reps performed in a set should be determined by the amount of tension perceived by the muscle fibers, rather than a specific rep range. The speaker highlights that a range of about five to 30 reps can effectively stimulate muscle growth, with the key factor being the proximity to muscle failure. The podcast advises against stopping sets with a significant number of reps still in reserve, as it may not provide sufficient stimulus for muscle growth.
Balancing Vanity and Athleticism in Training
The podcast addresses the challenge of balancing vanity and athleticism in training. It acknowledges the desire to have an aesthetically pleasing physique while maintaining performance in a specific sport. The speaker advises tailoring training routines to focus on movements that are functionally relevant to the sport, such as weighted abdominal exercises, pulling movements, and upper body pushing exercises. The importance of maintaining mobility and flexibility is emphasized, as well as creating a power-to-weight ratio that is optimal for the sport. Additionally, the speaker suggests adapting one's game plan in the sport to align with the changes in physique and strength.
In this episode of the Align podcast, Dr. Mike Israetel talks to us about the science behind muscle growth, and the ways we can optimise our training methods. We dive into the debate between partial rep and full rep training, and which exercises are better for high-level athletes. We explore the importance of a high power-to-weight ratio in sports like jiu-jitsu and football. We also tackle the age-old question: What is the ideal rep range for muscle growth? We end the episode with the best way to train for someone who is “skinny-fat”.
Dr. Mike Israetel holds a PhD in Sport Physiology, and is currently the head science consultant for Renaissance Periodization.
Mike was formerly a professor of Exercise and Sport Science in the School of Public Health at Temple University in Philadelphia, where he taught several courses, including Nutrition for Public Health, Advanced Sports Nutrition and Exercise, and Nutrition and Behavior.
He has worked as a consultant on sports nutrition to the U.S. Olympic Training Site in Johnson City, TN, and has been an invited speaker at numerous scientific and performance/health conferences, including nutritional seminars at the U.S. Olympic Training Center in Lake Placid, NY.
A co-founder of Renaissance Periodization, Mike has coached numerous athletes and busy professionals in both diet and weight training. Originally from Moscow, Russia, Mike is himself a competitive bodybuilder and professional Brazilian Jiu Jitsu grappler.
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