Hypertrophy Guide | Chest | JTSstrength.com
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- čas přidán 30. 06. 2024
- Dr. Mike Israetel explains some key parameters of training the chest for hypertrophy.
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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
😂
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
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
@@Estebanmdp100 .respect
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
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
Hands down the best content I've ever come across for chest training.
JTS and RP, you guys are awesome. Keep the videos coming, as I refer people to them all the time.
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.
MAGNIFICENT. Best CZcams video I've seen all month. And I've watched a lot.
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!
Mike....you and all of JTS put out the best stuff on the CZcamss! Kudos.
This channel is brilliant. All coaches know exactly what they are talking about and also humble with it. No, no it all attitudes !
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'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
This video is so detailed and explainations are clear cut. Best guide i've watched in awhile!
Mike is the MAN ! :D Great video - good tips! Really looking forward to the series..! JTS, thanks for doing this :)
Amazing video. Looking forward to hearing of the rest of the muscle groups.
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
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 :)
Really looking forward to the rest of this series
I am incredibly grateful for all of this information and how you present it. You are a badass.
I've searching for such info since years, thank you so much 💪🏼
this video made realize I was doin way too many sets. would love to see more of these
Why didn't I discover this channel before? Amazing and helpful content.
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
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
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!
Your content is crazy!!
Always nice to get advice from you!!!
Awesome video, Mike. Keep up the great work!
You guys are awesome! Keep up all you great work! I look forward to checking out your books!
You’re brilliant, love your work Mike. God bless you....
That's really awesome, can't wait for more muscle groups covered
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: czcams.com/play/PL1rSl6Pd49ImuKAUkyy37ziG1tB4v8Q77.html
Dr. Israetel's videos have gotten really good recently. Killer content
This is gold. Thank you sir.
i am doing this method right now, and it works so well. thank you mike.
This is the type of Doctor who you could listen to all day.
Smart, on point and organized.
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
This is the best training channel out there... thanks pal
fantastic vid with clearly laid out info, thanks!
This is awesome. Can't wait for more.
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
Great video, to the point and well explained!!
most informative chest hypertrophy video in 10 minutes. Thanks! 💥
Thank you for the awesome content. My new favorite channel for fitness.
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?
The world is a better place because of this man, incredible content. Thanks!
Sensible advice for long term training!
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.
awesome information man keep it up hopefully more coming!
Best training info on CZcams 👌
Pls do that for every muscle! Great Video
My #1 source for CZcams training
Great work man! Helps more than you know
Can't wait for the rest of this series, hopefully back is up next
yo this content is top notch. absolutely awesome
Great content. Thanks JTS!
This series is so damn good. Thank you
super awesome ready for back!!!
This series is gold
Really great stuff Dr! Subbed!
Holy shit, this is the best CZcams fitness channel by far. Gold mine!!!!!
Who would thumbs down this video? This is great info given very quickly and clearly.
These uploads are gold
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 is absolutely pure Gold.....
This video was absolutely awesome
more of this! thank you for this
Thanks so much for this video, so informative!
Great video doc. Keep it up 👍
Great video ! Waiting for one with Legs !!
Very informative content! Thanks!
Great idea and chest tips
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.
Awesome videos, I recently found your page and am currently following the hypertrophy series, liked and subscribed.
Quick question: For Frequency, how are you supposed to train your chest 3 times per week while still working other muscles and resting?
I can hear this guy talking for hours. So much knowledge.
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.
Dr Mike you’re a genius. Thanks bro so much
Great video mate 👍
Dude, Awesome video!!!
Some good tips right here ....Thx alot !!
Thanks for the knowledge!😀
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
this is brilliant, thank you
Great video
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.
i love dr. mike !
The best program online by far!!!
liking the video in hopes you will do more
this is so good!
Uve earned my sub! Thumbs up!
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.
Hey Mike, I love your stuff. Do you have one of these on shoulders?
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?
Doctor, you're amazing!
Love your channel
Thanks Mike!
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.