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- March 17, 2022
How much muscle can you gain per week in a calorie SURPLUS? | ft. Mike Israetel
How much muscle can you gain per week in a calorie SURPLUS? | ft. Mike Israetel
Super great conversation with Mike Israetel, on all things muscle gain, hypertrophy, training, hydration, and more. 55 min full of information and great takeaways
TIMESTAMPS
- 00:01 intro
- 01:14 True or false QUESTIONS
- 01:43 *A massing phase has to be at least 2 or 3 macrocycles to see significant physique changes
- 02:05 *A small surplus around 25% Over maintainance calories per week is ideal for maximizing muscle gain and minimizing fat gain .
- 05:03 * volume is not as important for strength as it is for hypertrophy
- 06:33 does size correlates with strength?
- 08:12 PEDs once you use them, do you need to use them for the rest of your life to maintain same strength/results?
- 08:12 PEDs once you use them, do you need to use them for the rest of your life to maintain same strength/results?
- 12:56 This or that QUESTIONS
- 13:18 *Whats better for hydration milk, diet sodas, plain water or sparkling water ?
- 18:30 coconut water & rehydration?
- 20:57 *For a beginner, what would you recommend them to get them started at first strength or hypertrophy training
- 23:51 More weight or more mind muscle connection?
- 25:46 *Planned or flexible rest days
- 28:36 *in the scenario that you have a training session programmed for today, but you are feeling tired & low energy. Do you take a pre workout and head off to the gym and aim to doing your best, stay home resting, or do a cardio session ( in the context of fat loss being the goal)
- 31:52 *2 full body training or same exercises same volume put into 1 Upper 1 lower session
- 33:39 *One big leg or upper body session divided in 2 smaller sessions or the big session
- 34:41 *Higher frequency or lower frequency training for a specific body part, like there are programs that have 3 Lower one upper session a week
- 37:15 *%of 1RM or RPE or RIR
- 39:08 do you need to know your 1RM? Is it beneficial?
- 39:45 in a working set (let's say the goal is hypertrophy), is it the same 3x 8 @ 2 RIR vs 3x 12 @ 2RIR ?
- 42:24 *If training from home for hypertrophy, what is the most ideal: train to failure with light (er) weights or try implementing advanced training techniques if possible or both?
- 43:31 Mike responds to a comment " disputing semantics...just work your ass off"
- 46:26 *Progressive overload using only MEV for life. And not doing/ finding MRV. Yes or nay
- 46:44 Mike responds to same comment from Tiffany
- 48:49 *How can you predict how much muscle someone can gain per week under calorie surplus. Would be the same considerations as for fat loss?
- 52:37 projects- RP YouTube !
About the autor
Astrid Naranjo
I am an accredited practicing dietitian
My Key Areas I am passionate about:
- Weight loss & body re-composition
- Nutrition Research & nutrition coaching/education
- Diabetes education & Clinical nutrition
- Fitness & sports Nutrition
- Binge eating disorder &Food freedom
- Women’s health & PCOS
ACHIEVE FOOD FREEDOM
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