Time stamps: 00:49 Mike talks about MEV & MRV and how much additional hypertrophy does more volume give you 05:14 Menno shares his experience on individual volume landmarks 09:30 Mike touches on junk volume and fear of losing muscle 12:21 Menno further talks about his discoveries and experience on the matter 13:36 Mike responds to Menno's comments on obsession 14:49 Menno continuous with talking about autoregulated rest days 15:57 Menno furthermore elaborates on caloric deficits on losing muscle 17:17 Menno starts speaking about frequency 19:21 Mike talks about his opinion on training frequency 26:12 Menno response to Mike's comments on frequency 28:15 Mike talks about session MEV/MRV 35:01 Menno expands on the topic around session MEV/MRV 44:44 Mike starts talking about individualisation for rep ranges 51:55 Menno explains his take on rep ranges 01:01:02 Mike gets back to the things Menno just mentioned 01:03:58 Menno elaborates on training intensity on hypertrophy
Did`nt really get, of how much is MEV per session? Let`s say biceps. Dr.Mike explains, that if you get good pump, recruited all the fibers etc - it should be effective. So I assume, it is specific to muscle group ( quads and back probaly need more to get a pupm). What I would like to know, is 3 sets per body part per day, a junk volume or effective volume? Next meso I plan to work my biceps and side delts in the morning , - Mon-Fri; and both groups 3 sets per day, so 15+15 sets within 5 days. This is huge volume decrease from evening sessions which is the main goal( I have dumbells, barbells at home to do thatl). From 3 sets + warmup I get usually a good pump. Will this mean, that is as effective, as doing these body parts 2 times per week 15 total sets, vs 5 days x 3 sets ? I remember from volume landmarks and from Arnolds encyclopedia, that small body parts can be trained daily but there was no min volume described. In this case MRV aroun 20 sets per week is still accurate or should be more?
Ditto! I was having a meh day in the gym and listening to Mike and Menno "made" me do another couple sets... cause I know better. Ta-da! Good day in the grind!
Thanx for the qualitative content from the best guys of the field. So if the fiber targeting is an important but still an ambiguous issue is it correct to assume that pyramids would be an ideal tool for all the fiber types stimulation?
he refers to 'effective reps' 5x5 is around 80ish % 1RM which activates all muscle fibers from 1st rep. 5x10 also gives you similar effective reps around 5, activating all muscle fibers from around 5th rep.
Seems like I'm not needed here anymore. Everything has been answered. Just wanted to waste your time in that you're taking the time to read this because you thought I had something to add. Thanks! - Coach Pascal
So im super interested in Dr.Isratel's opinion on weight cutting/maintaining, In correlation to I walk around 160LBS being a lazy POS, but when i start to work out, i end up dropping 10 lbs, then i put on another 10lbs of muscle, but then, say i need to cut weight again to drop another 5 lbs to make weight... But im so much less fat now, Do i just STARVE MYSELF? Do cardio ? i feel like, yeah, i have minimal fat to lose, but i still need to drop 5 lbs... im able to put on muscle and get to 180LBS but then again, thats not the weight class i want to fight at. Do i just have to bite the bullet and decide i have to fight at a differen't weight? I feel so much better at a natural weight, fasted. i feel like im almost wasting my time and gains by having to cut weight like this. I mean im not rich, i cant afford I.V. weight loss like the pros hahaha. If i could pay to go to a gym or there was a huge tractor tire outside... im going for the tire. Flip, Pull, carry, drag. Im not being a little b***h about not wanting to go up in weight class either, im trying to do everything smarter. If anyone has any ideas on how to cut weight when one is at or near their natural weight with lower body fat... Dont want to lose muscle, but needs to lose 5-10LBS at any given month. Maybe i should just take a bunch of diaretics and drink nothing but protein shakes.
Are you part of our facebook group already? We're asking for questions for our guests regularly there. Make sure to join and ask your question there if you want to have your question answered by one of our guests :) - Coach Pascal
You guys are talking a lot about muscle fiber distribution here. Some weeks ago you had someone (shame on me I don't recall who it was) guesting you, who talked about all this muscle fiber business really not being as static, but rather very dynamic. I would like to hear Mike's and Menno's (and maybe Brad's?) take on that and how and to what degree that would yield adjustments to their statements.
It was Dr. Andy Galpin and I'd highly assume that all three will probably tell you that Andy is doing fantastic work in this field and is probably the guy to listen to. ;) - coach Pascal
I don't think there's that much to say about novice training to make a roundtable tbh. If you pay attention they touch on the subjetc quite frequently on the podcast, and pretty much the only two main considerations they point out when it comes to training is that novices can grow doing anything, but should generally avoid doing a ton of volume because their work capacity and their ability to recover from training is really low, and so very high volumes interfere with progress, and the second one is that they should not have excessive exercise variation, but should focus on learning and developing good technique on the main compound movements.
Gr8 podcast! ive been thinking about what Mike said on feeling what works what not. Probably there is a shift in muscle contribution affected by load, meaning the heavier you lift the more contribution from secondary muscle groups, add the difference with fiber types within those muscles and its pretty messy :) So at the end there is a point in training in different rep zones to figure out what works best. Interesting articles: medium.com/@SandCResearch/does-the-weight-on-the-bar-change-which-muscles-work-hardest-da4a4248af18 medium.com/@SandCResearch/how-does-the-weight-on-the-bar-affect-hypertrophy-796beef18260
Time stamps:
00:49 Mike talks about MEV & MRV and how much additional hypertrophy does more volume give you
05:14 Menno shares his experience on individual volume landmarks
09:30 Mike touches on junk volume and fear of losing muscle
12:21 Menno further talks about his discoveries and experience on the matter
13:36 Mike responds to Menno's comments on obsession
14:49 Menno continuous with talking about autoregulated rest days
15:57 Menno furthermore elaborates on caloric deficits on losing muscle
17:17 Menno starts speaking about frequency
19:21 Mike talks about his opinion on training frequency
26:12 Menno response to Mike's comments on frequency
28:15 Mike talks about session MEV/MRV
35:01 Menno expands on the topic around session MEV/MRV
44:44 Mike starts talking about individualisation for rep ranges
51:55 Menno explains his take on rep ranges
01:01:02 Mike gets back to the things Menno just mentioned
01:03:58 Menno elaborates on training intensity on hypertrophy
Top notch discussion as always! Keep up the incredible content!
Did`nt really get, of how much is MEV per session? Let`s say biceps. Dr.Mike explains, that if you get good pump, recruited all the fibers etc - it should be effective. So I assume, it is specific to muscle group ( quads and back probaly need more to get a pupm). What I would like to know, is 3 sets per body part per day, a junk volume or effective volume? Next meso I plan to work my biceps and side delts in the morning , - Mon-Fri; and both groups 3 sets per day, so 15+15 sets within 5 days. This is huge volume decrease from evening sessions which is the main goal( I have dumbells, barbells at home to do thatl). From 3 sets + warmup I get usually a good pump. Will this mean, that is as effective, as doing these body parts 2 times per week 15 total sets, vs 5 days x 3 sets ? I remember from volume landmarks and from Arnolds encyclopedia, that small body parts can be trained daily but there was no min volume described. In this case MRV aroun 20 sets per week is still accurate or should be more?
I appreciate this investigation and conversation so much. Thanks!
Thanks for listening!
- Coach Pascal
Wow the end caught me by surprise! I was absorbed in it and didn't realize how much time had passed...... great episode!
That's a good thing I'd assume ;)
- Coach Pascal
Was not expecting that kind of treat this weekend. Thank you! It's absolutely fantastic!!!
You're more than welcome ;)
- Coach Pascal
Dude keep pumping these podcasts out! I'm running out on revive stronger vids to train to
Ditto! I was having a meh day in the gym and listening to Mike and Menno "made" me do another couple sets... cause I know better. Ta-da! Good day in the grind!
Guys, we will as long as you'll promise to listen ;)
- Coach Pascal
Great podcast, so much knowledge!
Thanks Thomas. Thomas Franz, that sounds quite German ;)
- Coach Pascal
Yeah you're right, I'm actually from Vienna, Austria. :)
Take care, Thomas
First give a like, then watch, learn and enjoy 👌
Always a safe bet when these guys are on ;)
- Coach Pascal
The power trio hath returned!
Haha, and more to come ;P
- Coach Pascal
What was the question again? Hahaha! Great podcast once again
Hahaha, I laughed so hard about this, haha
- Coach Pascal
Thanx for the qualitative content from the best guys of the field. So if the fiber targeting is an important but still an ambiguous issue is it correct to assume that pyramids would be an ideal tool for all the fiber types stimulation?
As long as you're working in a certain threshold of intensity, you're probably recruiting all of them anyway.
- Coach Pascal
When Mike israetel says sets at what rep range is he referring to? 5 sets of 5 is not the same as 5 sets of 10. Can someone clarify for me please?
Everything between 5 to 40 reps is probably similar, with regards to hypertrophy. Chris Beardsley has a lot of good stuff on his Medium goal.
I believe he's referring to "hard" sets, meaning sets being taken close to failure (1-2 reps away from failure) at any rep range.
he refers to 'effective reps' 5x5 is around 80ish % 1RM which activates all muscle fibers from 1st rep. 5x10 also gives you similar effective reps around 5, activating all muscle fibers from around 5th rep.
Seems like I'm not needed here anymore. Everything has been answered. Just wanted to waste your time in that you're taking the time to read this because you thought I had something to add. Thanks!
- Coach Pascal
Revive Stronger Ha ha. Coach Pascal, you little rascal... Lol.
That 14th minute hit hard
Quote of the year in bodybuilding by dr. Mike :)
How can you not love this guy, right?
- Coach Pascal
So im super interested in Dr.Isratel's opinion on weight cutting/maintaining, In correlation to I walk around 160LBS being a lazy POS, but when i start to work out, i end up dropping 10 lbs, then i put on another 10lbs of muscle, but then, say i need to cut weight again to drop another 5 lbs to make weight... But im so much less fat now, Do i just STARVE MYSELF? Do cardio ? i feel like, yeah, i have minimal fat to lose, but i still need to drop 5 lbs... im able to put on muscle and get to 180LBS but then again, thats not the weight class i want to fight at.
Do i just have to bite the bullet and decide i have to fight at a differen't weight? I feel so much better at a natural weight, fasted. i feel like im almost wasting my time and gains by having to cut weight like this. I mean im not rich, i cant afford I.V. weight loss like the pros hahaha. If i could pay to go to a gym or there was a huge tractor tire outside... im going for the tire. Flip, Pull, carry, drag.
Im not being a little b***h about not wanting to go up in weight class either, im trying to do everything smarter. If anyone has any ideas on how to cut weight when one is at or near their natural weight with lower body fat... Dont want to lose muscle, but needs to lose 5-10LBS at any given month. Maybe i should just take a bunch of diaretics and drink nothing but protein shakes.
Are you part of our facebook group already? We're asking for questions for our guests regularly there. Make sure to join and ask your question there if you want to have your question answered by one of our guests :)
- Coach Pascal
I got lost on the per session volume or per week volume, tldw?
Does Menno compete?
He has competed I think, two years ago?
- Coach Pascal
You guys are talking a lot about muscle fiber distribution here. Some weeks ago you had someone (shame on me I don't recall who it was) guesting you, who talked about all this muscle fiber business really not being as static, but rather very dynamic. I would like to hear Mike's and Menno's (and maybe Brad's?) take on that and how and to what degree that would yield adjustments to their statements.
It was Dr. Andy Galpin and I'd highly assume that all three will probably tell you that Andy is doing fantastic work in this field and is probably the guy to listen to. ;)
- coach Pascal
No offense to Mike nor Menno, but I’d listen to Andy if I were you, Jan.
Great
Thanks!
- Coach Pascal
Any plans of ever making a novice roundtable? Always love listening to the podcast !
I don't think there's that much to say about novice training to make a roundtable tbh. If you pay attention they touch on the subjetc quite frequently on the podcast, and pretty much the only two main considerations they point out when it comes to training is that novices can grow doing anything, but should generally avoid doing a ton of volume because their work capacity and their ability to recover from training is really low, and so very high volumes interfere with progress, and the second one is that they should not have excessive exercise variation, but should focus on learning and developing good technique on the main compound movements.
I THINk mike may suggest to read his book -scientific principle of strength training lol
@@Ken32329 I have seen the videos in juggernaut training systems.
Does the book have a chapter on novices?
Elrond nailed it!
- Coach Pascal
Is that negotiable?
Gr8 podcast! ive been thinking about what Mike said on feeling what works what not. Probably there is a shift in muscle contribution affected by load, meaning the heavier you lift the more contribution from secondary muscle groups, add the difference with fiber types within those muscles and its pretty messy :) So at the end there is a point in training in different rep zones to figure out what works best.
Interesting articles:
medium.com/@SandCResearch/does-the-weight-on-the-bar-change-which-muscles-work-hardest-da4a4248af18
medium.com/@SandCResearch/how-does-the-weight-on-the-bar-affect-hypertrophy-796beef18260
💪💪❤️❤️‼️
Thank you!!
- Coach Jess
Mike and Menno need to do mushrooms together.
Brandon Hutchins New podcast title: “Mike, Menno, & Mushrooms”
I think Mike actually invited Steve to do some mushrooms together hehe. Can't remember the podcast in which he talked about that though.
Hahaha, oh boy.
Yeah, he did, haha.
- Coach Pascal
That would be so great
These two are all over the place. LOL.....
*These
LOL... I should go back to 2nd grade.