The Muscle Building Expert: They’re Lying To You About Workout Hours! Dr Michael Israetel
13 Sep 2024 (5 days ago)
Intro
- The video discusses achieving fitness goals with minimal time investment.
- The importance of consistency and specificity in exercise for muscle growth and fat loss is emphasized.
- The potential downsides of steroid use are mentioned, but not explicitly stated.
What Is Michael's Mission?
- The goal is to help as many people as possible achieve their fitness goals, which include increased leanness, muscle mass, flexibility, and overall health, while minimizing time commitment, risk of injury, and inconvenience.
- This approach emphasizes efficiency by eliminating pointless activities and promoting truthful information within the fitness realm.
- The intention is to assist individuals interested in fitness, acknowledging that not everyone prioritizes it, and that's perfectly acceptable.
Biggest Myths And Rebuttals Why People Can't Get Into Shape
- Two common reasons people give for not being in shape are lack of time to work out and lack of regular gym access.
- Many people overestimate the amount of time required to achieve a lean and muscular physique, assuming it necessitates multiple hours of daily exercise.
- Common misconceptions about nutrition include beliefs about the harm of artificial sweeteners, gluten, and GMOs, the necessity of meticulously prepared meals, and the existence of "superfoods" that can radically transform one's physique.
Why Does It Matter To Be In Good Shape?
- Being physically fit does not make you a better person, but it does offer numerous health benefits.
- Some of the benefits of fitness include improved cardiovascular health, increased longevity, enhanced cognitive function, and a greater sense of well-being.
- Regular exercise has been scientifically proven to improve cognitive health and protect the brain from age-related decline.
What Is Your Background?
- The speaker completed an undergraduate degree in kinesiology, specifically movement science, at the University of Michigan.
- Following their undergraduate degree, they pursued a master's degree in exercise science, with a focus on strength and conditioning, at Appalachian State University.
- The speaker earned a PhD in sport physiology from East Tennessee State University, where their research focused on enhancing the performance of already skilled athletes.
Where Do People Start With Their Body Journey?
- The first step in a body transformation journey is to conduct a needs analysis, which involves understanding the individual's specific goals, such as desired muscle gain or fat loss, as well as their available time commitment.
- After the needs analysis, the next step is to determine the training environment, such as whether the individual has access to a gym or will be training at home, and to tailor the training plan accordingly.
- For training at home, a minimal setup of 20-pound dumbbells can be sufficient for achieving significant results, especially for adult males.
Work Outs At Home With 20lb Dumbbells
- A pair of dumbbells weighing between 10-20 lbs and a small workout space can be the foundation for an effective workout program.
- For individuals who are new to weightlifting, between 30-50 years old, and follow a controlled diet, it is possible to gain 5-10 lbs of muscle and lose 12-17 lbs of fat within a 6 month period.
- This can be achieved by following a workout regimen consisting of two 20-minute workouts per week using only dumbbells.
Gym Anxiety
- Some people experience gym anxiety due to feeling embarrassed or inexperienced with weightlifting or gym equipment.
- Having a workout plan, potentially aided by an app, can alleviate gym anxiety by providing structure, guidance, and reducing the need for second-guessing.
- A workout plan can provide a clear roadmap, eliminating distractions and allowing individuals to focus solely on their own training.
The Science To Muscle Growth
- Hypertrophy training, focused on muscle growth, can be enhanced through periodization, a scientifically-backed approach to organizing training for optimal results, peak performance, and injury minimization.
- The principle of specificity in exercise emphasizes the importance of aligning training with specific goals, such as targeting the biceps for growth through dedicated bicep exercises.
- Effective muscle growth requires challenging sets with weights that become progressively harder towards the end, ideally within a rep range of 5 to 30, ensuring the last few reps are challenging while maintaining good technique.
How Many Sets And How Often Will Grow Muscle?
- For beginners, two weekly workout sessions with two to three sets per session for biceps will result in months of consistent progress.
- Training a muscle group twice a week yields significantly better results than once a week, and while training three times a week offers additional benefits, the gains from training more frequently diminish exponentially.
- The recommended training frequency for each muscle group is two to four times per week, and for individuals who prefer full-body workouts, two to four sessions per week targeting all major muscle groups constitute an effective beginner fitness plan.
What's Going On In Our Muscles To Make Them Grow?
- Muscle growth is primarily stimulated by molecular machines in muscle cells that detect tension.
- Other potential contributors to muscle growth include metabolite accumulation (the "burn") and cell swelling (the "pump").
- Muscle growth primarily occurs outside of the gym during periods of rest, sleep, and nutrient intake.
- Muscle growth peaks approximately 12-36 hours after a workout and can continue for several days.
How Long Will It Take For Me To Lose Muscle?
- Muscle loss is first detectable by modern machinery after approximately two weeks of not training.
- While muscles may appear smaller after a week or two of not training, this is primarily due to reduced inflammation and water weight, and muscle size can be quickly regained with a single workout session.
- Although muscle loss occurs slowly, taking weeks, months, or even years to return to a pre-training size, regaining previously achieved muscle size is significantly faster, often taking only a month or even as little as three weeks.
Warming Up For Workouts
- To warm up for bicep curls, start with a light weight (e.g., 5 lb dumbbells) for 12 reps to activate muscles and establish technique.
- After a short rest, increase the weight (e.g., 10-15 lb dumbbells) for 8 reps to further challenge the muscles and nervous system.
- Finally, perform 2-4 reps with the intended working weight (e.g., 20 lb dumbbells) to acclimate both the body and mind to the weight.
Common Gym Mistakes People Make
- One common gym mistake is failing to pay attention to good technique, which includes moving in a way that properly activates the targeted muscle group.
- Another common mistake is not performing exercises with a consistent technique that targets the muscle through a full range of motion.
- Many people do not position their body properly when performing exercises, which can prevent the targeted muscle from being activated.
Best Foods To Grow Muscle
- The recommended daily protein intake is slightly less than one gram per pound of body weight, with 150 grams being sufficient for most individuals.
- Consuming 30-50 grams of protein per meal, spread across four meals a day, is a suitable approach.
- While excessive protein intake in conjunction with high carb and fat consumption can lead to weight gain, consuming a high protein diet while maintaining calorie control and reducing carbs and fats will not result in fat gain.
Is Intermittent Fasting Good For Muscle Gain?
- It is possible to gain muscle mass while fasting, but it may not be as significant or rapid compared to eating 3-5 meals a day.
- Competitive bodybuilders often consume 3-5 meals per day, maintaining a consistent eating schedule and high protein intake for optimal muscle gain.
- Consuming a protein and carbohydrate shake before training is optional but may offer potential benefits, although scientific evidence is limited.
Pre Work Out & Caffeine Stimulants
- The speaker does not use stimulants because of their naturally high energy levels and the negative side effects they experience, such as anxiety and impaired thinking.
- While acknowledging that pre-workout supplements can be beneficial for some individuals, the speaker expresses concern about the potential health risks associated with frequent and high-dose caffeine consumption, particularly from pre-workout supplements.
- The speaker suggests that individuals should only use pre-workout supplements if they experience low energy levels at the gym and should start with the lowest effective dose, gradually increasing it if needed.
Calories Are The Only Thing That Matters
- Calories in versus calories out is a fundamental concept in weight management, and scientific consensus supports its validity.
- While calorie counting is crucial for weight loss or gain, factors like macronutrient intake (protein, carbohydrates, fats), nutrient timing, and food choices play a significant role in body composition (muscle versus fat).
- Long-term weight maintenance is best achieved by developing sustainable healthy eating habits rather than relying solely on calorie restriction.
The Dangers Of Calories Out & Calories In
- Eating disorders are primarily caused by genetic predisposition and specific social and cultural circumstances, not simply by calorie information on menus.
- Anorexia nervosa, one of the most severe eating disorders, is most prevalent in females of reproductive age, highlighting the role of biological factors.
- While calorie information on menus might marginally contribute to eating disorders in a small number of individuals, it is not the primary cause.
Body/Muscle Dysmorphia & Mental Illnesses
- Muscle dysmorphia is characterized by an individual perceiving themselves as considerably less muscular than they are, both in comparison to their own desires and to an imagined comparator population.
- Individuals who are generally neurotic may be more susceptible to developing muscle dysmorphia, as they tend to have a persistent sense of insecurity and self-doubt, leading them to underestimate their physique even when they make progress in the gym.
- Social and environmental factors, such as the individuals in one's social circle and the environments they frequent, can influence perceptions of muscularity, with individuals in fitness-focused environments potentially developing a skewed perception of what constitutes a typical physique.
The Myths About Weight Loss And What Hold People Back
- A common myth surrounding weight loss is the idea that a single unhealthy meal or "cheat" will completely derail progress, leading to a sense of failure and giving up on the diet.
- Another misconception is that the restrictive eating patterns adopted for weight loss should be maintained indefinitely, even after reaching the desired weight.
- It is crucial to understand that maintaining weight requires a different approach than losing weight, and incorporating periods of less restrictive eating is essential for long-term success and well-being.
The Biggest Myths Around Weight Loss
- It is easier to maintain weight loss after 2-3 months of dieting because diet fatigue lessens.
- Telling people they must follow a specific diet forever to be lean and healthy is terrible advice.
- Many people believe they must follow restrictive diets indefinitely, which is an unreasonable expectation.
How Much Of Weight Loss Is Diet?
- Diet has a more significant impact on weight loss than exercise, potentially following an 80/20 ratio.
- While exercise burns calories, the human body adapts to increased activity levels, making it challenging to outrun a poor diet through exercise alone.
- Sustainable dietary changes, such as reducing junk food intake, are more manageable and can create a more significant calorie deficit than relying solely on exercise for weight loss.
Cardio Vs Strength For Weight Loss
- Muscle mass does not burn a significant number of calories. A hypothetical 1,000-pound person with entirely muscle mass would only burn 1,000 more calories per day than a 1,000-pound person with no muscle mass.
- Long-term weight loss is primarily determined by a controlled, nutritious diet and a moderate to high level of daily physical activity.
- While muscle mass is beneficial for health, physical appearance, and strength, it is not the most effective way to burn calories.
What Supplements To Take
- Creatine monohydrate does not contribute to weight loss but can increase body weight by approximately two kilograms due to water retention in muscles.
- Supplements are not necessary for individuals looking to gain muscle and lose weight, with a balanced diet and exercise being more crucial.
- Creatine monohydrate, whey protein, and casein protein can be beneficial for muscle gain, but they are not mandatory and function more like convenient food sources.
What About Steroids?
- Without steroids, the speaker weighed between 180-190 lbs at a similar body fat percentage, compared to their current weight of 216 lbs.
- The speaker states that steroids can add 30-40 pounds of muscle tissue.
- Steroids can be taken orally or injected into muscles, such as quads, shoulders, or glutes.
How Quickly Do You Notice A Difference On Steroids?
- Noticeable physical changes from steroid use can be observed by others within a few months.
- Individuals may experience enhanced workout performance within one to two weeks of steroid use.
- Psychological effects of steroids, such as heightened introspection and sensitivity, can be perceived within 30 minutes of administration.
Do You Need To Work More When You're On Steroids?
- Taking steroids can double muscle gain from a workout.
- Steroids allow for faster and more complete recovery, enabling increased workout volume and frequency.
- While increasing workout intensity on steroids can lead to significantly more muscle growth, there are downsides to consider.
What Are The Downsides Of Steroids?
- Steroid use can lead to increased body hair growth, particularly in females, and other cosmetic side effects like pimples.
- Long-term steroid use is linked to a higher risk of heart disease, kidney failure, and an increased probability or severity of various cancers.
- Teenagers who use steroids risk stunting their growth and may not reach their full adult height potential.
Shrinkage Of Manhood On Steroids
- Approximately half of steroid users will experience testicular shrinkage.
- Steroids can cause a variety of effects on libido, ranging from no effect to a significant increase or decrease in libido.
- Steroid use can lead to increased anxiety, aggression, disagreeableness, and a higher likelihood of engaging in confrontations.
Psychological Implications Of Steroids Michael Has Suffered With
- The speaker describes experiencing increased anxiety, aggression, and intrusive thoughts, including violent fantasies, which they attribute to steroid use.
- They mention struggling with these thoughts, particularly intense anger and desire for revenge, even when not provoked, and finding them distressing.
- The speaker contrasts their current state of mind, characterized by openness and friendliness, with the negative psychological effects experienced at higher doses of steroids.
With All The Risks With Steroids, What's The Point?
- The speaker is winding down their steroid use after many years as they have a lot going on in their life and need to be cognitively sharper.
- One of the reasons the speaker started using steroids was to be taken seriously in the fitness industry as, at the time, you had to be very large and muscular.
- Another reason the speaker used steroids was because they enjoyed being very muscular, comparing the feeling to how a child might view a large impressive machine.
Why Michael Wanted To Be So Big
- As a child, he was frequently engaged in playful wrestling with his father, who consistently praised his strength and abilities.
- From late elementary school to early high school, he experienced bullying, which instilled in him a strong aversion to powerlessness and a determination to never be bullied again.
- He acknowledges that his response to bullying was not rooted in logic, expressing a wish for a more rational reaction to such situations.
How Michael Felt About Being Bullied
- A speaker describes feeling scared and unable to defend himself when he was younger.
- He recounts a specific incident when he was 10 years old where another 10-year-old boy named Darren spoke to him aggressively after they were wrestling.
- The speaker states that this incident significantly impacted his confidence and personality for several years.
Why Steven Does What He Does
- He attributes his strong work ethic and desire for achievement to his upbringing in poverty, where material success was seen as a way to overcome shame.
- He acknowledges that despite feeling comfortable with himself, his relentless pursuit of bigger goals suggests a deeper need to prove his worth, possibly stemming from childhood experiences.
- He believes that achieving a high level of success in areas where he once felt inadequate, such as academics, has been a more effective form of healing than traditional therapy.
Building Belief Through Evidence
- People develop beliefs about themselves and the world based on experiences, accumulating evidence like books on a shelf.
- Childhood experiences form beliefs quickly and with less scrutiny, like placing books on an empty shelf, while adult experiences face more resistance from existing beliefs.
- Recognizing and appreciating personal progress, even small achievements, fosters motivation and a sense of purpose.
Guest's Last Question
- The speaker recounts a recurring dream they had as a young adult, characterized by themes of power and featuring a "screaming energy ball".
- The speaker emphasizes the importance of addressing body dysmorphia and promoting positive body image, particularly for individuals who have struggled with their body image in the past.
- The speaker encourages viewers to visit their YouTube channel for more information and resources related to health and fitness.