BODYBUILDING 101: 5 Rules for Building Muscle (Ft. Mike Israetel)



what's cracking guys Oh Murray stop they're back with another video in this video today I got a special guest dr. Mike is reto you guys asked for you got it all about programming when it comes to hyper tree 5 rules for muscle building we listen to you guys a little bit more conversational he has a guest that's going to talk all about that if you like this video you want to see more make sure that like the damn video sit down it's a little bit longer bye guarantee I'll be totally worth it in the comment section below just leave a comment what must move you want to see doctor my kids or tell talking about specifically when it comes to programming when it comes to size rep ranges comment below we'll make it happen without further ado I'll let Mike do all the talking hey guys dr. Mike kotel and Jared feather here from Renaissance period ization and thank you so much for having us on your channel we're here to talk to you guys about kind of real-world basic rules for making sure your program is growing you muscle so we can say hypertrophy but we're trying to keep it a little less sciency we're going to take some of the scientific principles and kind of translate them into real-world application we've got five kind of directions or rules to go by and here they are these are the foundational basics can I get more complex than this absolutely we've made a hell of a hobby making stuff like this more complex but fundamentally if you're hypertrophy program is working really well it's going to do all these things right the first one is volume so generally speaking there's a dose-response relationship with volume and amount of muscle you're growing the more you train terms of number of sets and to some extent number of reps the bigger you get but that's to a point up until you can't recover anymore obviously training beyond your ability to recover doesn't get you any more jacked because your body is just simply trying to heal itself at that point you're not actually growing so basically if you want to hit the volume correctly you've got to train somewhere in between your minimum effective volume which is the minimum amount that it takes to actually get you more muscular right if you train with one set per week that's definitely below that for almost everyone except for ranked beginners and you want to train between your minimum effective volume and your maximum recoverable volume what is that range GERD give us like the most basic number of sets per week figure by the way we're talking on number of sets we're talking about mostly sets of reps between eight and fifteen reps what is the number of sets per week program that really hits that golden zone a volume for most body parts so whenever I'm starting off a messy cycle or when I'm moving to a maintenance period I'm working around that maintenance level volume or if it's a hypertrophy phase that minimum effective volume and maintenance volume for me typically is in between six to ten sets and that's just to keep your game to keep tickled guys to tissue around to keep your muscle around minimum effective volume would be anywhere from probably I would say eight to twelve sets eight to twelve cents per body for volleyball so it's very week ten sets of chests yeah five on Monday five on Thursdays just as an example so just starting off loud to get you to grow like let's say mesocycle week one the first micro cycle is a messy cycle first week of training I do you know eight to ten sets per body part per week per muscle group and then moving forward into you know your MRV that last week of training you're working through two MRV I'm sitting anywhere between 15 to 20 sets per body part per week per week so on average or maybe somewhere between 12 and 15 sets per body part per week that's like so basically just real-world if you're using much less than 10 sets per week you're probably not doing enough in most cases per body part and if you're going way more than 25 so that's per week like I do it's probably too much now there's certainly an individual variation there but if you want to design a program that's basically effective maybe start around 10 cells per week and see how you do so that's for volume critically important because volume is a huge driver per trophy but it's not the only one intensity is a factor when we say intensity we really just mean how much weight are you're lifting as a percentage or one rep max generally speaking we're talking that anywhere above 60 percent of your one rep max is going to start to build muscle that's kind of worth your time to be doing this as can you grow a muscle at less than that yeah for short periods under some circumstances you can but if you're going to train you want the best results anywhere between 60 percent everyone RM to 75% of our M is where most of your training should be shared what like what kind of like rep ranges is that usually converted for most people oh it's going to depend on the intensity that you're using but generally we say 7 to 15 would be around where you would put that but obviously the higher the intensity goes the weight on the bar the less reps that's going to be more in the seven to ten rep range rather than the ten to fifteen rep range but when you're around those 60% intensities probably more so than ten to fifteen yeah so put it to you this way if your program just most of the time is way above fifteen reps on average per set you're probably missing out on weights that are heavier and growing more on the other hand Jared what kind of problem do we run into if we're trying to grow as much as we can or we're using like sets of three of sets or sets of five why is that bad because heavy weights good and can't you just do more set potentially but you also have the metabolites accumulating beneficiary from the heart and there's like a fatigue problem there isn't there yeah for sure so like what would happen if you try to just get as many sets times reps times weight in with sets of ten versus sets of three and three is like 85% one around yeah if you're using heavier intensities and heavier intensities are going to have the higher fatigue with those heavier weights the intensities so if you're trying to do say you know 10 sets of 3 as opposed to 3 sets of 10 with 75% then you might overreach too soon in the mesocycle which leads to less effective training throughout the year yes you don't want you basically get so beat up trying to train way too heavy with certain volume it's better off the train in the moderate range because that's your way to accumulate the biggest volumes if you try to train way too heavy it works definitely hypertrophy is you but you won't survive the program for long and then if you try to train too light you know you'll be just fine with fatigue cumulation but you won't be getting as much growth out of the whole process next one is progression so are you just supposed to do like 12 sets every week and are you supposed to just lift it 65% every week or what's going on with that it's a fundamental thing about progression is the overload principle is your body gets used to a certain stimulus every time it gets a new stimulus it grows to some extent and when it grows from that the next time you present a stimulus has to be somehow bigger better scarier and that will get your body to adapt so what's an example jared of like a typical progression maybe in volume and intensity that you think is a good idea for most people to try I think that generally speaking adding assets or ten pounds on the bar maybe a combination of the two is a really good start for people week to week weeks a week yes so let's say week one you're doing three sets of pin reps or something like that with a certain percentage of your 1rm like we started that 60 percent right so I 200-pound load 200 pounds let's say and you increase that by 5 percent the next week and you add a set and you continue to do this through the messy cycle until you reach that point where the fatigue catches up to the volume that you're doing and you have to deal owed yep and so the biggest lesson for progression is in people ask us all the time and there are good answers to this bit there individually circumstanced what do I do I do I push the volume in terms of number of sets how many sets do I add do I push the intensity what percentage that question of exactly how to do is minor compared to does your program have a way to progress is one week harder than the next if it's more set great you might even be able to keep the weight the same for a while and do more sets can you do more reps potentially can you do more weight almost certainly that's definitely a good idea if your program is getting more challenging week to week to week that's a really good thing and as long as you're doing that the details aren't so much your concern until you get to a really really high level so next one is frequency training frequency is a really big question on people's minds very often and training frequency is the question of how often are you doing overload hard training for a body park per week like are you do you have one quad day that's a frequency of one per week or do you have three days a week where you from squats one day squats another day leg presses another that might be the same number of total sets it might be the same volume but you're splitting it up in different amounts what's uh what's the general frequency range you think most people should be starting out with two to four days per muscle group per week is probably pretty good I think the larger that a muscle group is the less frequent you'll be able to train that muscle group because the weight on the bar that you're using is so disrupting that you need more time to recover from that so something like a lateral delt a bicep could be trained in the upper range of that two to four so like four times or four times a week I actually do four times a week with two pretty overloading sessions to a little bit lighter sessions and then for like my quads I'll have one very overloading session the other one is a lighter sort of recovery session but it's still overloading in nature and same thing for the large muscle groups that I have pecs back stuff like that so two to three for those larger ones and I would say three to four for the smaller muscle groups yeah and that changes to as you get bigger throughout your lifting career so if you start out on your way maybe 130 pounds you might be optimal for you to train every muscle group four maybe even more times a week people get really great results from high frequency programs five and six days a week training for every muscle group just as long as you spread out the volume member this isn't five or six workouts or every one of them is 20 sets it's like four sets at a time but six times four adds up to something like you know 20 issue a little bit more so the deal with that is as you get bigger and stronger you may not be able to overload as frequently so if you weigh 130 pounds you might be able to get away with I phrase that actually a little bit wrong it might be optimal for you to Train relatively frequently but if you are in the position where you're pushing 200 pounds maybe a little bit more you're pretty strong benching in the high 3 instead of lifting in the fives and squatting in the high fours is not you're not going to be able to sustain you can go through high frequency periods here and there but you're going to stay in an average frequency of six days a week most of the time so you might want to pare back the big body parts to two or three times a week and keep the small ones because you know you're not lateral raising for her pounds at least we're not maybe there's somebody out there maybe there's a crazy YouTube channel as a guy lateral raising may be so sweet so in any case make sure that you pair the frequency to the muscle and pair the frequency to your level of strength and development last thing a little bit more of an esoteric and complex concept we're going to try to break it down for you guys it'd be as simple as possible use periodization fundamentally periodization has already been kind of revealed in progression through its simplest form every week or so is a micro cycle you have certain weight sets reps etc and you move up in volumes and intensities over the course of the mesocycle fatigue will accumulate throughout that time to the point of you can't progress anymore because you've basically been fatigued too much it's like if a kitchen a restaurant kitchen is making really good food by the end of the day there's so much garbage everywhere and unwashed over where it's at or other because we're so busy making good food we didn't have time to clean the kitchen so you have to go back and do a deal owed phase maybe a week of super light super or much lighter much less volume training in order to clean the kitchen so to speak drop that fatigue and let your body hit another hard mesocycle what's a typical D load recommendation because a lot of people will say let's take oh just take a week off what do you think is a good as some people train way too hard on Taylor what's a good deal at weekly it's a good question because I'll see you especially in the bodybuilding community when I get clients coming in they're like yeah so for my deal load or in the policy community as well they're like I just went ahead and I lowered the weight but I went ahead and did you know some drop sets I did all bunch of curls that I added instead was I do for volume but a gag it jacks the volume way up which volumes the number one contributor fatigue we're trying to drop fatigue and replete substrates probably a bad idea to do those types of things for my clients for myself Mike as well I think that dropping the sets and the reps potentially in that first half of the d load the first let's say three days or so of the d load is a good idea the last half of the dealer when you're substrates are pretty repleted your fatigue starting to dissipate pretty well you can go ahead and drop the intensity the weight on the bar as well and finish off the D load that way because those lighter sessions they also promote recovery they're not just sessions to do sessions you're going in there promoting recovery reap leading substrates and that's how you do so basically if using two hundred pounds at the end of your mesocycle for six sets of ten you might do like the first half of your week three sets of five at about the same weight as the ten weight and five at a ten weight isn't that hard when half the sets you start to really drop some fatigue we also want to take some of the fatigue away from joints and connective tissues etc so then the second half of the week is three by five at a hundred pounds which feels ridiculously easy but what does it tend to do to your motivation to train at the end of a deal owed week well I can tell you from experience from someone that has skipped some of those sessions before that it makes you want to go train do not do that it's a very bad idea and if you do end up skipping some sessions at the end and moving into that next messe cycle you might run into an issue later on where you have to deal owed even earlier and the next meza cycle because you did that so you know finish strong go through that go through the mental game that is d loading and hit that next mesocycle on the ground running yep so you're constructing your metal cycles and you're doing you know up up up up up and D load which is really good it gets you your hypertrophy that you're looking for gets you muscle growth and you're going to do that for multiple metal cycles in a row because you make gains over time it's not like you're going to do one you know six-week training period and that'll be it the mental cycle on average if you progress properly you start up there kind of at least it gets you muscle growth you end at the most usually most people somewhere between four and six weeks of accumulation and then one week of D loading so just think of it as about a month and a half on average and so about a month and a half of that you can repeat that mesocycle over and over and over but we run into a bit of a problem where is a very active process of attempted hypertrophy is getting to be a bit stale now the good news is we have one weapon against that which is exercise variation we can choose different exercises maybe every two mesocycles or so you can do new exercises so look what's an example at Jared we like what kind of how we're going to replace exercises it's pretty simple there's you know grip and with variations that are very effective because you know you still want to try to stick to those heavier compound basics things of that nature in the beginning of this training session so if you can simply just move from a normal grip bench to a close grip bench a narrow stance squat to a wide stance squat or maybe even just the barbell bench to a dumbbell bench yep so you progress for about three months on one of those variants you go up up up up up down up up up up up and by that end of that maybe three months or so the movements pretty stable you're not making the kind of gains used to be you introduce a new movement so if you stay incline dumbbell benching you might switch to flat dumbbell or something like that a little bit of different focus different angle you might even alter the rep range a little bit that gets you a new ability to grow but even that runs out after probably about half a year you're just kind of resistant to high volume training your body doesn't respond the same way used to you might notice that yet from a first-person perspective as a lack of a pump not much is happening you don't get the same blood flow from training you might start to get really bored with training you might get it burned out what do we do in that case gear these are really good time to step back and whenever we were talking about volume before we talked about that maintenance level volume he was talking about during periods where you're just maintaining the tissue integrity where you would up the intensity moving to maybe the strength realm or just like sets of five or set to five around there you know lower the rep like you said lower the rep range – maybe that 4 to 6 rep range period and you want to back down on the total volume in the session dramatically just like I said maintenance level volumes so like six eight so six to eight sets a week what I said in the beginning you know six right around there for each body part per week and how long are we going to do that for them it's pretty pretty good idea to run these maintenance periods anywhere from three to five weeks I've seen I do a three to one paradigm myself whenever I'm moving from massing to maintenance before a big diet phase I'll do that three one paradigm to really maintain that tissue integrity re sensitized everything in my body so that way I'm ready for the diet ready for more growth stimulatory the one paradigm means basically a month three weeks up on wheels yeah and then up means just an intensity and not adding sets at this point because we don't want high volumes we want to get our body so unused to high volumes that when we come back we still have all a muscle because the heavy weights have preserved it they haven't grown any enough so it's psychologically strange times you're not gonna be able to grow a new muscle but what you're doing is you're priming yourself to grow new muscle for months and months after or keep muscle on if you're going to go into a diet phase the easiest analogy I have for this maintenance phase is the weekend you want to be super productive at work but if you work seven days a week weeks on end you're going to burn out sooner or later so if you're really really prone to be a just spongebob kind of really good worker and that's your number one goal the weekend is actually a good idea because it resets you recalibrates you drop the fatigue so that you're ready to be a hard worker again on Monday we actually have a podcast that we did with Steve all I remember that we talked very in-depth about this and how you feel psychologically from an at like I'm a professional natural bodybuilder and come from perspective like that where we love that high volume training and all you guys probably all the pumps and so we love it and whenever we start to see that acute hypertrophy or that swelling from the hypertrophy that starts to go down as we move into the lower volumes we start freaking out we're like we're losing muscle oh god what do I do and we want to just go get a pump but you've got to really try not to do that and just go through with the maintenance period kind of like the D load you just got to stick it out go through it if you will absolutely have more productive training for the rest of the year yep and the podcast chair is referring to is the revive stronger macros bodybuilding and powerlifting Podcast Steve Hall runs it Google some of those names you're going to get really good stuff Jared neither all the time answering a bunch of questions talk about deep training theory and application that's about it huh folks thanks so much for joining in hopefully you can put this into practice and get more jacked which I've been told is the meaning of life well guys that is all the time we have my thanks to dr. Mike Israel for doing this video if you liked the video make sure to LIKE the damn video I'm also going to link all his social media in the description make sure to check out we have something called Renaissance period ization if you're interested in trying to build size build muscle also get help with nutrition I highly recommend it these extremely knowledgeable check that in the description and I'll be seeing all you guys my rascal in that next video please

37 Comments

  1. As promised here is Dr. Mike Israetel talking all about programming and hypertrophy. Normally you see talk of programming for strength…but HOW do you organize your training for SIZE? Here are 5 basic rules (it is a little long but totally worth it).

    After this, we'll specifically go into one muscle group and how to train it. What would you guys like to see!?

  2. Is that his son? Talking to him like a strict teacher

  3. Excellent video. Reminds me that this is a young guy's sport. I'm much older and dealing with injury and thus much slower progress – from my younger days. I still came away with a heads up on the interstitial ups and downs. That takes a lot of introspection. Thanks to both of you guys.

  4. super

  5. 9:12 … 4 x 6 = 24 🤣🤣🤣🤣

  6. who the fuck wants to listen to a bunch of steroid users? video sucked ass bro!

  7. Please do back and upper back

  8. Israetel isn't saying anything meatheads didn't try in the 80s. He just gives the these ideas important sounding names, but it's just his name for it. His delivery is boring and he sounds fake. (Not making an accusation, just an observation.) It's like he wants to sound super-educated, but he's really not all that bright. (110 IQ trying to sound like a 150.)

  9. When he says 10 sets per week does he mean 10 sets of a single exercise or the total amount of sets for all the exercises for a certain muscle. For example, 10 sets per week for a single exercise being 5 sets of bench press on Monday and Thursday. For total amount of sets it’d be like 3 sets of bench press and 2 sets of chest flys on Monday and Thursday. Thanks!

  10. Do glutes next🙏🏽

  11. Mike's haircut is better than Jared's

  12. Let's say you hit upper chest mid chest and lower chest, if you do 3 sets of each that 9 sets for chest already in one day so 2-3 days of it could be 18 or 27 sets. They are saying that's too much ? Or if you hit multiple parts of a muscle you should only do one or 2 sets? But then that isn't really high volume. Can anyone clarify this please?

  13. That big guy has so young voice. 😀 Absolutely unexpected.

  14. So you’re telling me I shouldn’t do Arnold’s 35 sets per muscle group program as a natural lifter in my first year of training?? Bs

  15. imagine going thru life with that hair cut

  16. The best video about hypertrophy programming i've ever seen. In 1 video you get all knowledge you need to start effectively training for hypertrophy. Would recommend to every novice and intermediate weigth lifter.

  17. Is it advisable to do wide stance squats for hypertrophy sessions?

  18. 2 years later is still an I incredibly informative video!

  19. Rule no.6 get a sun tan so thet the after phase looks better.

  20. Are these principals directed at one to two body parts at a time or can they be used for a full body type program as well?

  21. Calves!

  22. Strong Retard Genetics and nice hair cut

  23. This was very informative

  24. such a warm airy voice Doc has, sh*t I'm falling asleep

  25. No mention of periodizing the chemical stack. What volume of tren should I be using etc.

  26. Hard 2 get advice from ppl that look like they DON'T workout.. All this is common sense, & heard this. 100x from 100 ppl.. Wt so special about this? U gta go in dept & but this progressions in real life training.. Hormone status, pre post & intra nutrition..

  27. This is an awesome Video, man this is gold.
    Thank you

  28. So intensity does not fit in this equation anywhere?hmmmm

  29. I had no idea this was so complicated.

  30. The idea of training a muscle group instead of a movement pattern is so weird. Unless you're rehabbing a specific injured area of course.

  31. I need advice. I can do 14+ sets per muscle group per session for 2 sessions a week and recover fine the next week, making it about 30 sets per muscle group per week. I usually start out each session with a 4×6 of my heaviest weight then onwards. Should I stop and just do 15 sets a week? I know I can do more than that. Thanks bros.

  32. Wow. This vid is exactly what I needed to know. Thx!

  33. i like listening to mike talk

  34. Hi

  35. Why nobody talking about the Doc's voice.. it's so soothing like yesteryear's radio shows..

  36. IF Mike proposes high frequency on all bodyparts, what's the split he proposes ?? It's either full body or upper lower split.. And if you look at literally all the BB'ers in the world, everybody are doing bro splits or some form of it.

  37. 17:25 brah if you didn't go through that part….

    DO YOU EVEN LIFT

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