Why You're NOT Building Muscle with Calisthenics | FitnessFAQs Podcast #29 - Dr Mike Israetel
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- čas přidán 27. 04. 2024
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Dr. Mike Israetel has a Ph.D. in Sport Physiology and a professor at Lehman College. He is the co-founder of @RenaissancePeriodization - a go to resource for science based nutrition and training. If you're interested in combining calisthenics with weights, our guest is the best in the business. Get ready to take your bodybuilding and hypertrophy training to the next level.
Chapters
00:00 - Mike has the entered chat
00:42 - Differences in muscle vs strength training?
4:26 - Do naturals have to get stronger?
9:06 - Best technique for hypertrophy
13:23 - Finding most effective exercises
19:32 - When to switch things up?
26:33 - Failure training explained
37:15 - How much volume is enough?
45:56 - Mindset of a winner
50:31 - Bodyfat - bulking and cutting
1:01:22 - Free weights vs machines
1:10:45 - Stop dogmatic thinking
1:13:26 - Troubleshooting lack of progress
1:18:22 - Bringing up lagging body parts
1:20:37 - Healthy body image
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Yes. The day a hypertrophy coach met a calisthenics coach.
yes haha hello fellow cunningham hgahahahaa
There are many videos of Fitnessfaqs & EugeneTeo, they are a great combo
its the same shit lol.
Man, this guy has a lot of wisdom. I like how he isn't just throwing out hot takes, he's genuinely giving considerate, thoughtful commentary without being overly dismissive like so many internet personalities are when it comes to working out.
He's got plenty of experience, knowledge and he pays attention to the evidenced based studies on the topic... but I wouldn't call him wise. Wise people don't use gear.
@brianpena2239 Haha... 😁😁😅
Mike Mentzer was not wise but he was smarter
@@PB22559well, even wise people can do not so wise things sometimes, doesnt make them less wise, they would be less wise if they didnt know what they are doing
He literally has 10 part lecture called "arguing to convince" on his channel.
why is it unwise in his case to use gear?@@PB22559
The collab we didn't know we needed! Been a fan of both of you for so long, happy to see this collab!
Collab collab collab collab collab collab collab collab collab collab collab collab
collab collab collab collab collab collab
COLLABBBBBBBBBBB!!!!!
No mate I have been waiting for this one for so long😂
Dan V and the Doc , how have I only just seen this , talk about a hidden gem
@@bobmathews9072fr
First off: this is great. The overlay of Mike's training is perfect while also including the raw footage. second: Renaissance Periodization is an amazing channel
As much as we praise Dr Israetel as a teacher we don’t praise him enough for still being an adamant learner. A true role model
OiOkayoooiooo😮lookout opoint a number looking o oto love looking o😮😮o😮oo
Yeah that’s ioooo o
Ii I’ll i
Man imiikkkki
Mu ku
One thing that's hard to let go of is the intensity you trained with as an athlete when you were younger. It was always about high volume and high intensity.
So it took me a while to realize you can maintain with like 30% of what you think you need as you get older. If you train more with strategy and less emotion, you actually look as good and feel even better while being more efficient.
Damn. 👏🏻
Yup. I'm 41 and I've noticed my BJJ and MMA skills have become so efficient over the last decade of training. I can train 4 hour sessions if it has proper periodization.
If you want u can focus more on reps, it'll also use the muscle more than a couple heavy reps. Alot of reps eventually does get intense
Less is more
If the weight is too light, slow down. 👍🏾
I'm going through that process right now at 35. Training with intensity as if I was 19 again and not only am I not making progress I'm going backwards. Listening to Mike mentzer helped me realize and now I've pumped the brakes and can slowly feel myself filling back in and no longer always drained and tired.
Dr. Mike is absolutely fantastic!!! Daniel and Dr. Mike together is a true dream team of reasonable, balanced, non-BS training advisors!
I'm on my 3rd listen of this video, and plan to go through it at least once more while taking notes.
There is literally 2 lifetimes of training wisdom contained in this talk.
Gratitude brothers. Thank you both.
Well said!
absolutely hard agree
Love the finishing point guys. Define success on your terms. Be clear about what your goals are and if you don't have goals sit down alone seriously for even a few hours (maybe put away technology and all distractions in a quiet room) and think about what the hell you want to do in life. The only thing which should upset you in terms of personal attainment is being lazy in regards to the standards you've set for yourself.
Daniel is the guy who always learn and listen more than he talks. Thats a man
How do you maintain such a positive mindset throughout your fitness journey? Your resilience and mental strength are truly admirable.
Dr Mike is the greatest BB educator on CZcams. Absolutely.
Dr. Eric helms as well , they are both top powerhouses
This was probably the best podcast I have ever seen. You two could talk once a week and it would be the best thing ever.
Brilliant, both these guys are great and excellent sources of knowledge 👏
they're a good source of strength too
As a 42-year-old weightlifter, I wish I had resources like this 25 years ago. I definitely would have done things differently from 17-30 to take advantage of youthful muscle gains.
I’m 29 Still hanging. I heard it goes down after 30😬
You, me, and all of us!!
@@hitman93able lies
@@hitman93able 38 here, noting is going down yet. Could be coming soon, but definitely not yet.
This podcast is absolutely fantastic. Good job Daniel for asking such smart questions and inviting the goat, Mike. 🙏🙏
Calisthetics hands down is my favorite way to workout. Its very convinent and you can workout anywhere because its convenient. At home, Backyard, woods, supermarket, parking lot, work, the mall, literally ANYWHERE. And it goes into play with NO excuses. I can think of tons of excuses why someone can't make it to the gym but literally none to not do calisthetics. Making use of your own body to workout is a concept I love so much with calisthetics. The gym is objectively better in terms of long term gains since there is no roof with how big you can get with weights also no limit with strength either. I thinks calisthetics is great to build a foundation and weights to add on to that if you wish to do so. People are still one sided with weights and its fucking annoying. Look at prisoners, fit poor people, gladiators, ancient warriors, these people don't got access to weights but still build amazing physiques cause TENSION IS TENSION. They used to lift rocks and tree logs to get tough. If you can lift those things to get tough your bodyweight will work just fine !
I absolutely agree.....I will always stick to Calisthenics. It's amazing.. I recently unlocked the Tuck Planche at 220 pounds and at 6 feet 7 inches tall...Defying GRAVITY💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻👍🏻👍🏻😁..
Calisthenics always makes me feel sooooo sooo good, especially whenever I achieve a calisthenics skill after putting in hard work and perseverance
Yeah agree but still calisthenics + weightlifting is the best way to strength train. You get all the benefits and no drawbacks from choosing just one.
I’m a bodybuilder and I love incorporating some calisthenics that place a huge stretch on the muscle like pull-ups for lats and deep dips for chest and triceps.
Thats just not accurate. Yes, Prisoners, gladiators or ancient warriors are jacked because of progressive overload, whether its reps, sets or weight dont matter as much. Prisoners mostly because of the environment they are in and lack of having other shit to do than eating, training and sleeping consistently in order to make their time go faster.
You can build an amazing physique with bodyweight exercises, sure, but is it the ideal way to grow muscle, fuck no. The equipment that we have in our gyms are stuff that would have been unimaginable and true lifehacks for ancient warriors. If a bunch of gladiators got gym membership and a personal trainer from modern era, they would be unstoppable compared to the boneheads lifting rocks and doing pushups with random weights and questionable form.
@@og2lax227 Its VERY much accurate. Ive said before and you admitted that progressive overload is progressive overload. Gladiators, ancient warriors,prisoners were in times and in enviornments that forced discipline to get the physiques they had which you said so idk what your talking about. Ive never shitted on the gym either i said OBJECTIVELY the gym is better over all and you can use it to add on to what you built with calisthetics. I mean the fact that you brought up prisoners and that that got fit due to certain circmstances proves my point even further. Harder variation, holding concentrics and eccentrics will do you just good. Ive seen plenty of people at the gym whove been there for months to years still looking the same with no gains but only in strength. A guy who doing basic calisthetics with proper strict form, differnt variation with proper nutrition and recovery days will run laps around a guy at the gym with no good nutrition,lack of recovery days and mindless repping in terms of muscle and physique. Calisthetics in terms of muscle ideally its just as good as weights but theres a roof to how big you can get which is a cavet for guys that wanna look like arnold, old stallone, frank zane, or the rock which i know for a fact majority of men dont wanna really look that muscular. With enough discipline, proper nutrition, progressive overload regardless of the method ANYTHING can work. The gym is better but calisthetics is an alternative way proving you dont need to go to the gym to get strong and in good shape. My point of bringing up gladiators, ancient warriors and prisoners and they got fit with minimal to no equiptment was to prove you dont got to be held down to a gym to workout. Anywhere and anything can work as long as you apply the principles just stated earlier.
I love that this episode exists! I have been using the @RenaissancePeriodization programming style with calisthenic movements for the last 7 months. Ramping up intensity and lowering RIR as you progress through a mesocycle was a game changer. Deloads were a foreign concept to me before listening to Dr Mike's content but have been huge in limiting systemic fatigue. Then slowly adding reps or weight with a weight vest to stay within the hypertrophy rep range. More calisthenics athletes should try out the periodization methods Dr. Mike implements. The gains are INSANE when paired with the right nutrition and plenty of sleep.
Are you using the RP app?
Wow, Mike legit goes full range on every movement... I'm reducing the weight on my squats so I can do that perfect form and full range.
One of the best fitness podcasts I listened to in a long time. Thanks Daniel for having a great talk with Mike!
I'm glad Mike immediately dispelled the "naturals must get stronger to grow" myth. My most impressive physique progress came when I stopped caring about strength altogether. People always acted like I was crazy when I said that.
The problem is people think of strength as just 1rm strength but if you are either adding reps to a weight, increasing weight at a higher rep range or even improving rep quality you are still getting stronger.
@@brandonevans4020 I agree, but beyond that it was volume and work capacity. Getting my muscles to handle more sets and fatigue was integral. People disregard muscular endurance but it's of equal value as brute strength for hypertrophy training.
So basically you just do more volume and less weight?
@@frog6054 Yes. Like Mike mentioned you are trying to find an optimal stimulus-to-fatigue ratio, a good example would be doing a heavier weight for 3x6 vs a lighter weight for 4x10. There doesn't seem like much difference but a 3x6 set is 18 total reps while 4x10 is 40 total reps, more than double the volume of the heavier set. Over time adjustments like this make an enormous difference.
@@pricerowland volume is actually defined by number of sets close to failure and not total reps. The advantage of doing higher rep sets is you're using less weight which builds less fatigue which allows you to do more sets.
Awesome Collab and interview setup! Very clear, concise questions and comments while still having a lot of detail/input. Thoroughly enjoyed this one!
That was terrific! Thank you! What a great collab!👏🏼👏🏼👏🏼💪🏼💪🏼💪🏼
I must say that mike's explanation about the strength of signals generated by certain lifting intensities really made it all crystal clear for me.
I believe hating your current situation can be a super powerful motivator to do better in many aspects of life. As long as your turn hates into actions in a corrective course, feel free to hate the worst version of yourself and love the best version. It's all about balance. Don't hate your actions and physique, If you don't love what it could be naturally with dedication.
Depends on what your metric is. It seems like there are some insane performers out there who leveraged self-disdain to the exclusion of anything else. But I doubt that’s the way to a fulfilled life.
Please never stop these podcasts they are a gem of knowledge
Hey Daniel,
I recently finished watching this podcast and I just want to personally say thank you so much for this one.
Obviously it was packed full of information but it was actually the very end that resonated with me when you were talking about how you aren’t the typical calisthenics athlete.
The little note about how you did a straddle planche and therefore you win, even if people are asking you why you haven’t done a full planche.
You’ve been a huge inspiration for me as both a calisthenics athlete and a content creator. Hearing you say something like this out loud really made me rethink how much pressure I put on myself to hit certain goals like a full planche just so I feel qualified or good enough to give advice.
It sounds crazy since your polls have shown me I’m like…top 10% in terms of planche progressions but that feeling was still there.
Long story short, I’m taking your approach. When I initially started calisthenics, a straddle planche was my goal. I win :)
But I’ll keep pushing, for ME!
Very informative and it justifies how I have been training, weighted sets increasing either reps or weight for 5--10 sets at 64 years young. This man's knowledge is gold! Thanks Daniel!
I DID NOT EXPECT THIS COLLAB.
DIDN'T KNOW I NEEDED IT EITHER.
Hearing Mike in this type of setting really has me appreciating him so much more! Excellent session guys.
Your approach to interviewing Daniel is spot on!! Cheers
⭐️⭐️⭐️⭐️⭐️ great presentation as always, Daniel!
The exercise montages are really spectacular!
Did weights for few years then got on the calisthenics after watching Shredder acnd Sean g... Never looked back love it 💯
Two of my favourite strength experts in one podcast. Seems to good to be true. Great job for inviting Dr Mike!
So much good quality information in this. Will need a few re-listens.
Thank you both, very inspiring. Have a merry Christmas and a wonderful new year!
Thank you both!
Great insights here. I end up watching just as many (or more) "don't do this" videos as I do the "do this" ones and I have to say yours are some of the very best. Keep up the great content Jonni!
I'm new to calisthenics and discovered this channel tonight. I never heard about you or Zdenek before. However I found this video surprisingly honest, straight to the point and truly positive. This is the kind of content I'm looking for. Keep it up! Subscribed 👍
What a great conversation. So informative and covered so much ground
What is a good training strategy for military members? I guess the goal is more athletic and endurance and less about size and aesthetics....
I don't understand why people put themselves on PEDs. At 13 i lost a loved one and wasn't eating. I noticed a weight dipa said ok well without all the fat my abs and chest will show so i hit the gym ruthlessly for 6 months and got in great shape. Got into a deep relationship at 15 and put weight back on. I hit 210. Pandemic hit and I said all right ill get back in shape. In 3 months I went from 210 to 158 and was cut like a cheese grater. Now I'm fat again at 225 about to do it again. Just don't be lazy and put the work in
This is what danny devito would look like if he juiced
Terrible take
Yeah, and next time try listening to what he says.
@@nickthequick2326 I can do both
He seems like a bit of a knob tbh, I saw a video of him laughing like a child at Sam Sulek, and trolling him in an interview
@@petermchugh9748Sam is overrated.
This may be the best discussion with Dr. Mike I've seen. Excellent questions and conversation flow.
I agree. Also thanx to the interviewer. Very nice Qs
This was a great conversation and valuable information that I will implement into my training
Great podcast, Hope Dr. Eric Helms can be your next guest! Hes also a very knowledgeable powerhouse in Evidence based fitness ,Exercise science, lifting etc , he has been invited to many different fitness podcasts on CZcams. He is a strength and conditioning professor and sport performance researcher, he also competed in Bodybuilding and powerlifting.
I sincerely hope he can be your next guest . Thank you Daniel !!
Yes please 👍 Also he doesn't make use of any drugs in his work
Helms is brilliant👍
Jeff Nippard needs to come as well
@@vn5774 Yup ,some of the wisest man in the fitness industry
What an amazing pod cast. Love your content
Dr. Mike is awesome!! I have learned so much from him this last year and have had some great gains thanks to his information
Damn the way this guy just spits wisdom non stop, what a gold mine
Whole lot of value knowledge ! Thanks guys.
Awesome collab, two diverging perspectives coming together is what we all needed. Best way to learn 🙏
Wow. Perfect questions and well explained answers.
The content from you both is excellent thank you for sharing the knowledge
daniel is an amazing listener. thank you for that.
Great interview. I especially liked the psychological tips.
He's hilarious 😂 ..and super informative at the same time
What an awesome interview! Thank you so much 🙏
Started with calistenics only, now doing hybrid calistenics/weights. Going great!
Nice! I'm thinking about starting with calisthenics myself. How do you know when is good time to start doing both?
@@andrewyoung328 I started training with weights again, because I was getting bored of calistenics only.
I am not sure when to start calistenics when only training with weights previously. I would maybe start Push days with getting better at Ring Holds (or normal Dips) or on pull days start with Pull Ups. Just begin with one calistenics exercise and progress and see how much calistenics exercises you want to add to your normal workout.
Atleast thats how I would do it.
A collab we've all been waiting for 👀
Best collab as of yet!
Really enjoyed this conversation!
Very hype for this podcast!
Excellent interview!
Best one so far❤
This is such a Christmas gift, Daniel. 🙏
Lots of good information.
I'm learning a lot, thank you guys
I'VE WAITED FOR THIS FOR SO LONG YAAAAS
Loved the collaboration! 🙌
Around 55:00 what you're talking about fits nicely with the Eat More Exercise More / Eat Less Exercise Less (EMEM/ELEL) approach, since isometrics can be considered less taxing (at least energy-wise). Another thing nice to do is to increase the mobility work, since it's also more fun to stretch when you're leaner (esp. when the belly is smaller).
Oh shit, two of my favorite fitness youtubers! I know what I'm listening to during today's workout.
Awesome, educational podcast. Thank you!
Great conversation.
What a great day , the best collaboration ever.
This was a great convo, and that thumbnail is just perfect lol.
Fantastic collaboration!
Everyone has a different body shape that is true, so it is best to try different workouts until you actually find what workouts for your body first because i been lifting weights for 6months and still berly building muscle so dont compared to other body builder lifting heavy i dont care i lift 20 to 25 weights and im working my way up almost all of every body suffers from depression dont give up even if you go solo to tha gym
Doctor Mike, great informative information. It is so cool that what I have been doing with resistance training is correct. Thank you.
This is a masterclass. 🙌🙏🏼🏆
Waiting for that workout collab fellas 💪
I'm 68 years old and I do less weights and more calisthenics now and I'm getting great results. More mobility and flexibility. I've got great muscle thickness and definition. Great way to transition to.
I do calisthenics. I like being able to work out at home with minimal equipment. No, it won't get you huge, but just doing pushups, pullups, and sit ups is enough to make you really strong and look really good. If you have low body fat, you'll look plenty muscular. At least that's my experience doing dushups, pull ups, sit ups, weights with 20 lb dumbbells, and running. I don't feel the need to get any bigger.
Look at mike Tyson and he only did cahlistenics
@junkequation To each their own as a lifter I respect that every person doesn’t have to be huge to feel like they have a great physique
@@SparklingWater445Yeah this kid doesn't know what he's talking about lol. Only covers 5% of the work and rushes to conclusions like this.
This was great. Thank you
More videos like this brother! Awesome vid 😎
Bro... You're freaking awesome ❤!!
Adaptation is also key. Meaning. I would do lat pull downs or rows for my sets and and then try to do pull ups. Ot was a no go. So, I started doing them simultaneously. Since I'm 6'5 230. To me that's enough weight to one do 5-8 after a back set.
Like now. Watch later, for sure. Thanks for bringing this!
What an amazing video to wake up to in the morning!
This is top tier content!
Great Interview. An epic interview with both of your training backgrounds and schooling credentials would be K Boges. You two would be a powerhouse in an interview. Keep leveling up bro. Much love
Dude those lateral raises looks BRUTAL im trying that today. Thanks guys great stuff as always
Hey Daniel love your podcast❤️
Please interview Josh Bryant he's a very talented coach and has a lot of experience in bodyweight- as well as weight training!
Thanks for doing this format in the calisthenics scene m8 💪
Love Dr mikes sense of humor
A rep range of 4-6 for the big 3 compounds at around 80%, and reps 8-12 for machine/dumbbell work
This will be quite an interesting listen!
Holy cow, it finally happened! This is better than even the Power Rangers-TMNT crossover
Appreciate the chapters for easy nav
Pure gold!
lot of great knowledge from this
Think this one is better than the recent ones, some of the podcasts are quite repetitive in terms of topics and what is being said and discussed, I think this has more new info. Good work man!
Best calisthenics video on CZcams regarding training with calisthenics vs weight