I have a question. I have been lifting for YEARS. I know that I am abnormally strong when doing chest butterfly movements. I was just curious what the difference is between this and regular bench. For example I was lifting heavy and for 3 sets of 5 with dumbbells. I did inclined dumbbell press sets of 10 next for 35% less weight and then used the same weight for inclined flies.
My notes from the video • MV (maintenance volume) ○ around 8 sets ○ can be used to re-sensitise muscle groups ○ by just doing minimum volume (which is a small amount and will save fatigue/energy for other muscle groups), the size of the muscle can be maintained - when you go back to training it at a later date, it will be more responsive to growth • MEV (minimum effective volume) ○ around 10 sets ○ likely to stimulate some growth ○ Good idea to start mesocycle around this amount of volume and build from there • MAV (maximum adaptive volume) ○ Around 12-20 sets per week ○ Can therefore build mesocycle volume in this range - starting from 12 and building to 20 ○ This figure can vary in individuals by around 2-4 sets; i.e. 8-16 or 16-24 • MRV (maximum recoverable volume) ○ around 20 sets ○ End mesocycle around this much volume • Frequency ○ Maximum 3 times per week (most individuals) ○ As you become stronger (400lb bench example given) 1.5 times per week may be enough ○ A half workout being when chest is trained after other heavy compounds and therefore isn't being trained will maximum potential - not as overloading in this scenario • Intensity ○ High reps don’t work that well - some people grow very well in 5-8 rep range ○ Sets of 12 max - keep rep range in 5-12 • Exercise selection ○ 1 flat, 1 incline, 1 isolation - don't all have to be maxed out in each meso ○ Some mesos might focus more on one of these variations ○ Each meso however should include some work in each variation • ROM ○ Lift heavy with FULL ROM - use stretch reflexes • Metabolite techniques ○ Pre exhaust chest on an isolation movement before switching to a heavier compound so chest is the limiting factor (rather than shoulders/triceps) Use of "isolation sandwich" - heavy compound first in the workout - then isolation - then a lighter compound to finish
Summary Rep per Set: 5 to 12 Set per Week: 12 to 20 Workouts per Week: 3 Exercises: Press, Incline Press, Dumbell Press, Fly Get a heavy workout as well as metabolite effect by ordering exercises: Compound, Isolation, Compound
@@saurabhsuri3879 he said a whole lot more man, and if you can't see that you'll fall into bro science, pay attention for a second bro I'm not even asking you to read, it's for your own sake
Because of this, I am now going to reduce my current volume for chest. Currently doing like 28 sets a week. My shoulders and chest have been hurting recently. Hopefully, by reducing volume, the pain will subside.
Everything he says makes so much sense! My back responds better on higher frequency while chest not. This guys knows his stuff. Btw picturefit brought me here!
seriously JTS rocks ! I listen to you guys at time through aux because im the only power lifter/ only guy that lifts lol so my employees get all annoyed...really looking forward to the rest of this series like miggyback said
Absolutely love your stuff. Only pissed that I didn't come across your channel earlier! Just graduated with a Master's in Exercise Science and am learning more from your FREE content than I did for 50k worth of schooling! HAHA
I've been following all fitness channels and Dr Isratel gives the best information , I just started the male physique template chest and back specialization and looking forward for the gains to come
Dr Mike super great content I've seen all the hypertrophy videos and most of the others always a pleasure watching your videos your info has given me plenty gains both size and strength it means a lot to me cause I'm not a young man I'm 41 yrs old so your knowledge is a superb help I can't thank you enough
I just recently found your videos through Omar, and WOW! HUGE props, and HUGE thanks for this information! I look forward to more of these kinds of videos!
Guys, Mike has a facebook post every week outlining his tips for hypertrophy for different muscle groups. So far he's had calves, biceps, back, front delts, chest (probably more but I can't think of them off the top). It really is fantastic.
I have never heard anyone explain the benefits of doing the different types (compound, isolation, etc) when it comes to chest before like that. I'm a Technical Analyst in an IT department so naturally I love to dive deep and understand what Im doing and why when it comes to gym to build up my strength and develop my body
IM GEEKING OUT HERE!! This is the info I absolutely gravitate to: science and theory behind training concepts.Thanks Dr. Israetel, RP, and JTS for the video and all the information. One question for Dr. Israetel. How much input have you personally had with the RP Male Physique Templates? Thanks again for the awesome content.
Exactly what kind of information I was hoping for when I subscribed to the newsletter. So much information in a way that doesn't make you feel stupid. Outstanding video and really looking forward to more quality videos like this!
I realize this vid is 7years old, and ive hear the updates from dr mike since. Just wanted to say, the sickest chest pump ive ever had was after 100 reps just the bar. Slow reps. Warning tho, ull get very sore for days. maybe something my adhd will do once a year or so
I did compound movement and isolation training by accident on Tuesday, and the next day my chest was actually sore (not too intense, but can easily be healed type). I came across this video on hypertrophy training and it explained the soreness. Nice video, really helped since I haven't made much progress with my chest.
I was already doing the isolation sandwich method from pure intuition, I felt exactly that way.. I got all my energy for the big compound movements at the beginning, then I can use the isolation exercise as some sort of interlude before going for another compound, big but not so big.
Now I understand why my chest growth is better than the rest of my body. I was doing the right volume, frequency and intensity all along compared to the rest
I'm not sure what you mean by sets. As a powerlifter sets can be anywhere from 1 to 10 reps per set. There were times I was only doing 1-5 reps per set. My training is basically: Monday - Deadlifts and assistance exercises Wednesday - Bench Press and assistance exercises Friday - Squats and assistance exercises
He is talking in this video particularly about sets in the hypertrophy range (6-12 reps at 60-75%). Learn more here: ua-cam.com/video/gqF8EoDMSGo/v-deo.html
I love this lecture. I would like to see more. Dr.Mike i am a bjj player. I read that you have experience. I use strength training to compliment my mat time. I focus on things like: correcting imbalances, preventing injury (if such a thing is possible), and general strength. My question is: will you do something on weights for bjj players. I know juggernaut used to sell a bjj manual, which i suppose is out of print. Too bad, i know tons of guys who would love a back copy, or perhaps a bjj manual 2.0. I can tell you guys at juggernaut and RP take these comments seriously, like a true forum from ancient greece. Who do i have to wrestle to get some knowledge?
Very good again, I've never really considered the fact that flies leave triceps ready to superset pecs with a compound movement. Greeeeeat hint, thanks !
This is so helpful, I'm 15 and I have been looking at different workout routines. Looking at Dorian Yates and Mike Mentzer's training, HIT. As well as a muscle group a day. This is helping so much. I'm going to experiment and hopefully it will helps. Thanks.
This pretty much means full body workouts are better than push pull legs or bro splits because how else do you get multiple days a week up to 3 times a week while maintaining other muscles?
I made switch to full body workout. 3-4 times a week. Currently doing my deload week. It just makes sense to do all muscles same time and spread sets for one week time. You feel fresh all the time since recovery is so much better from your workouts.
Dude what the fuck are you doing? we want moar!!!!!! make more for different body parts. I'll be waiting for you to drop the next vid hopefully for back and lats.
Can't believe this is free
Fantastic content JTS
Thanks
I have a question. I have been lifting for YEARS. I know that I am abnormally strong when doing chest butterfly movements. I was just curious what the difference is between this and regular bench. For example I was lifting heavy and for 3 sets of 5 with dumbbells. I did inclined dumbbell press sets of 10 next for 35% less weight and then used the same weight for inclined flies.
Jake Gyllenhal said the same thing before he made the movie Prisoners
i thought the same thing when first watch this video
One gym bro asked me to spot his 315 flat bench today...........I ended up doing 3 cheat curls leaving me with a sick bicep pump.
ma c underrated comment
ma c i just woke up my neighbors laughing
🤣🤣🤣
hahaha I've been there
😂
My notes from the video
• MV (maintenance volume)
○ around 8 sets
○ can be used to re-sensitise muscle groups
○ by just doing minimum volume (which is a small amount and will save fatigue/energy for other muscle groups), the size of the muscle can be maintained - when you go back to training it at a later date, it will be more responsive to growth
• MEV (minimum effective volume)
○ around 10 sets
○ likely to stimulate some growth
○ Good idea to start mesocycle around this amount of volume and build from there
• MAV (maximum adaptive volume)
○ Around 12-20 sets per week
○ Can therefore build mesocycle volume in this range - starting from 12 and building to 20
○ This figure can vary in individuals by around 2-4 sets; i.e. 8-16 or 16-24
• MRV (maximum recoverable volume)
○ around 20 sets
○ End mesocycle around this much volume
• Frequency
○ Maximum 3 times per week (most individuals)
○ As you become stronger (400lb bench example given) 1.5 times per week may be enough
○ A half workout being when chest is trained after other heavy compounds and therefore isn't being trained will maximum potential - not as overloading in this scenario
• Intensity
○ High reps don’t work that well - some people grow very well in 5-8 rep range
○ Sets of 12 max - keep rep range in 5-12
• Exercise selection
○ 1 flat, 1 incline, 1 isolation - don't all have to be maxed out in each meso
○ Some mesos might focus more on one of these variations
○ Each meso however should include some work in each variation
• ROM
○ Lift heavy with FULL ROM - use stretch reflexes
• Metabolite techniques
○ Pre exhaust chest on an isolation movement before switching to a heavier compound so chest is the limiting factor (rather than shoulders/triceps)
Use of "isolation sandwich" - heavy compound first in the workout - then isolation - then a lighter compound to finish
thx
thx bro
Nice. Thank you.
When you spot do you use your bicep? I feel its unsafe so I try to trap pull/shrug it
Summary
Rep per Set: 5 to 12
Set per Week: 12 to 20
Workouts per Week: 3
Exercises: Press, Incline Press, Dumbell Press, Fly
Get a heavy workout as well as metabolite effect by ordering exercises: Compound, Isolation, Compound
Why did he have to say all that if this was all he meant to tell. Lol
you the real MVP
Cheers m8
@@saurabhsuri3879 he said a whole lot more man, and if you can't see that you'll fall into bro science, pay attention for a second bro I'm not even asking you to read, it's for your own sake
@@Knx3k .respect
Are you going to be doing this for every muscle? It would be sweet!
Yes.
Janne Rajaranta I hope he covets elbows and ankles
Kavin Patel wat?
Covers*
I guess not
Great spotting by Max Aita
Really looking forward to the rest of this series
Hands down the best content I've ever come across for chest training.
Dr Mike sounds very different to today.
I am averaging about 15-18 sets per week and I have to say I think its the sweet spot for me, definitely on the money with the 12-20 range
This is fantastic information.
This channel is brilliant. All coaches know exactly what they are talking about and also humble with it. No, no it all attitudes !
Great video. Clear, concise, no bullshit. We need more like this on youtube.
Thank you. Here are some more, with 6 new ones to come soon: ua-cam.com/play/PL1rSl6Pd49ImuKAUkyy37ziG1tB4v8Q77.html
MAGNIFICENT. Best UA-cam video I've seen all month. And I've watched a lot.
I need to sleep.
I read that as, “Hypnotherapy guide- Chest”.
I was like- wtf, seriously!? lol
Tom Platz used hypnotherapy.
Gotta hypno dem tiddies
I read what you wrote as ~hypertrophy guide - chest, and thought ye that's the title, I too need sleep
@@davieboy8276 Everything comes full circle.
this video made realize I was doin way too many sets. would love to see more of these
Thank you for this guys!!! In a hypertrophy phase before the strength and hope this is a series!
john Rivera I'm also in H-phase for one month before S-phase for another month. How long are your cycles?
Because of this, I am now going to reduce my current volume for chest. Currently doing like 28 sets a week. My shoulders and chest have been hurting recently. Hopefully, by reducing volume, the pain will subside.
Everything he says makes so much sense! My back responds better on higher frequency while chest not. This guys knows his stuff. Btw picturefit brought me here!
This is the type of Doctor who you could listen to all day.
Smart, on point and organized.
Why didn't I discover this channel before? Amazing and helpful content.
seriously JTS rocks ! I listen to you guys at time through aux because im the only power lifter/ only guy that lifts lol so my employees get all annoyed...really looking forward to the rest of this series like miggyback said
Thank you
JTS and RP, you guys are awesome. Keep the videos coming, as I refer people to them all the time.
Dr. Israetel's videos have gotten really good recently. Killer content
Mike....you and all of JTS put out the best stuff on the UA-cams! Kudos.
Found your channel a bit late but Im really enjoying Dr. Mike's hypertrophy guide vids! Please bring them back for the rest of the muscle groups :)
Absolutely love your stuff. Only pissed that I didn't come across your channel earlier! Just graduated with a Master's in Exercise Science and am learning more from your FREE content than I did for 50k worth of schooling! HAHA
I've been following all fitness channels and Dr Isratel gives the best information , I just started the male physique template chest and back specialization and looking forward for the gains to come
Dr Mike super great content I've seen all the hypertrophy videos and most of the others always a pleasure watching your videos your info has given me plenty gains both size and strength it means a lot to me cause I'm not a young man I'm 41 yrs old so your knowledge is a superb help I can't thank you enough
My #1 source for UA-cam training
best channel on youtube
Thank you
I can hear this guy talking for hours. So much knowledge.
This is the best training channel out there... thanks pal
Who would thumbs down this video? This is great info given very quickly and clearly.
I just recently found your videos through Omar, and WOW! HUGE props, and HUGE thanks for this information! I look forward to more of these kinds of videos!
Thanks
I am incredibly grateful for all of this information and how you present it. You are a badass.
Guys, Mike has a facebook post every week outlining his tips for hypertrophy for different muscle groups. So far he's had calves, biceps, back, front delts, chest (probably more but I can't think of them off the top). It really is fantastic.
That's really awesome, can't wait for more muscle groups covered
Holy shit, this is the best UA-cam fitness channel by far. Gold mine!!!!!
Pls do that for every muscle! Great Video
The world is a better place because of this man, incredible content. Thanks!
I have never heard anyone explain the benefits of doing the different types (compound, isolation, etc) when it comes to chest before like that. I'm a Technical Analyst in an IT department so naturally I love to dive deep and understand what Im doing and why when it comes to gym to build up my strength and develop my body
This series is gold
Can't wait for the rest of this series, hopefully back is up next
Sensible advice for long term training!
This is absolutely pure Gold.....
Best training info on UA-cam 👌
This video is so detailed and explainations are clear cut. Best guide i've watched in awhile!
IM GEEKING OUT HERE!! This is the info I absolutely gravitate to: science and theory behind training concepts.Thanks Dr. Israetel, RP, and JTS for the video and all the information. One question for Dr. Israetel. How much input have you personally had with the RP Male Physique Templates? Thanks again for the awesome content.
HOLY FUCK! YES! This video is literally exactly what I was looking for.My life is now complete
Dr Mike your knowledge is superb that compound sandwich is the best thing ever thank you so much it's a great help that gives great results
Amazing video. Looking forward to hearing of the rest of the muscle groups.
Commenting and sharing for the algorithm,
This channel is like if Einstein had a UA-cam channel where he explained his theories in detail.
Exactly what kind of information I was hoping for when I subscribed to the newsletter. So much information in a way that doesn't make you feel stupid. Outstanding video and really looking forward to more quality videos like this!
These uploads are gold
it couldn´t get any better than that...i mean it´s free content!!!
you are the jesus of weight training!!!
Alex Denk Does that mean we have to crucify Mike to pay for our gainz of the world?
yo this content is top notch. absolutely awesome
Your content is crazy!!
Always nice to get advice from you!!!
most informative chest hypertrophy video in 10 minutes. Thanks! 💥
Mike is the MAN ! :D Great video - good tips! Really looking forward to the series..! JTS, thanks for doing this :)
wow I've been looking for this type of info for such a long time. I feel like I've found a treasure of gold
I've searching for such info since years, thank you so much 💪🏼
This is awesome. Can't wait for more.
The best program online by far!!!
Great video ! Waiting for one with Legs !!
Can you guys do this series but based more on Strength Training?
I realize this vid is 7years old, and ive hear the updates from dr mike since. Just wanted to say, the sickest chest pump ive ever had was after 100 reps just the bar. Slow reps. Warning tho, ull get very sore for days. maybe something my adhd will do once a year or so
I did compound movement and isolation training by accident on Tuesday, and the next day my chest was actually sore (not too intense, but can easily be healed type). I came across this video on hypertrophy training and it explained the soreness. Nice video, really helped since I haven't made much progress with my chest.
This is gold. Thank you sir.
Addicted to this channel
Dips are my favourite chest exercise... they are brutal.
I was already doing the isolation sandwich method from pure intuition, I felt exactly that way.. I got all my energy for the big compound movements at the beginning, then I can use the isolation exercise as some sort of interlude before going for another compound, big but not so big.
The sets per week was very helpful. Can you please do a video for squats and deadlift with your observations on minimum and maximum sets
awesome Video! will there be a similar one for quads? i would love to see something like that :)
Yes.
lu acting like he has small quads
Yes i will compete at 85kg at Tokyo 2020, i need more quad mass
Now I understand why my chest growth is better than the rest of my body. I was doing the right volume, frequency and intensity all along compared to the rest
You had my ADD ass hooked. Great video.
super awesome ready for back!!!
I'm not sure what you mean by sets. As a powerlifter sets can be anywhere from 1 to 10 reps per set. There were times I was only doing 1-5 reps per set.
My training is basically:
Monday - Deadlifts and assistance exercises
Wednesday - Bench Press and assistance exercises
Friday - Squats and assistance exercises
He is talking in this video particularly about sets in the hypertrophy range (6-12 reps at 60-75%). Learn more here: ua-cam.com/video/gqF8EoDMSGo/v-deo.html
do one for each bodypart please!
Whoa why is his voice so different? I've been watching the RP videos and his voice is much higher.
Better mike now, he is older abd on more gear for longer
This video was absolutely awesome
I love this lecture. I would like to see more.
Dr.Mike i am a bjj player. I read that you have experience. I use strength training to compliment my mat time. I focus on things like: correcting imbalances, preventing injury (if such a thing is possible), and general strength.
My question is: will you do something on weights for bjj players.
I know juggernaut used to sell a bjj manual, which i suppose is out of print. Too bad, i know tons of guys who would love a back copy, or perhaps a bjj manual 2.0.
I can tell you guys at juggernaut and RP take these comments seriously, like a true forum from ancient greece.
Who do i have to wrestle to get some knowledge?
No bullshit. Great informative video brother.
Very good again, I've never really considered the fact that flies leave triceps ready to superset pecs with a compound movement. Greeeeeat hint, thanks !
Thank you for the awesome content. My new favorite channel for fitness.
This is so helpful, I'm 15 and I have been looking at different workout routines. Looking at Dorian Yates and Mike Mentzer's training, HIT. As well as a muscle group a day. This is helping so much. I'm going to experiment and hopefully it will helps. Thanks.
liking the video in hopes you will do more
This pretty much means full body workouts are better than push pull legs or bro splits because how else do you get multiple days a week up to 3 times a week while maintaining other muscles?
Im trying to understand this too
This is absolutely what it means. You just prioritize certain body parts with more volume each day.
I made switch to full body workout. 3-4 times a week. Currently doing my deload week. It just makes sense to do all muscles same time and spread sets for one week time. You feel fresh all the time since recovery is so much better from your workouts.
oolaspalmas Whats your full body set up? I want to make the switch b
Dude what the fuck are you doing? we want moar!!!!!! make more for different body parts. I'll be waiting for you to drop the next vid hopefully for back and lats.
Great work man! Helps more than you know
DB flys superset with dB presses is a staple in my Hypertrophy work 👌
If I'm feeling frisky ill throw a couple neuteral grip dB presses in the middle
fantastic vid with clearly laid out info, thanks!
Like a mix between Jack Black and Chris Pratt
Awesome video, Mike. Keep up the great work!
You’re brilliant, love your work Mike. God bless you....
Mike reminds me of Phil Anselmo and therefore I feel like he's the type to listen to Pantera, based purely on looks.
Just gonna say that for me working out at home. Push-ups without weight work great in sets of 12-20
that video for legs would be great :)
Must have super tight next extensors, crazy strong posture!
Also, subbed!
Doctor, you're amazing!