Dr Mike Israetel - Advanced Hypertrophy for Sports Specificity


Dr. Mike Israetel goes through the basic factors for muscle growth.


Before we get to the advanced stuff, let’s just review the basics. {...}. {...}, let’s make sure that we are doing everything we need to do from a very fundamental perspective to get growth. We don’t want to get into the advanced stuff and then realize that we don’t know much about basics {...}.
First, we have to have a logical weight training to make us hypertrophy. Logical weight training means progressive overload; relatively high volumes; {...}; managing fatigue well; {...}.
Secondly, {...} you’ve got to have enough calories. You can try to grow muscle without supplying enough calories to increase bodyweight; but if you’re already lean, there’s nowhere to put that muscle on, there’s literally no building blocks. There’s no way to make new muscle if it’s at the expense of your organs {...}: you’re not going to burn away stomach tissue, heart tissue or brain tissue to build muscle, and you’re not going to go down at 2% body fat on a hypertrophy program just because you didn’t supply enough energy and now you’re hypertrophying and the same time you’re getting rid of fat. {...}. Usually, having a hyper caloric diet (more calories than you actually need to sustain your bodyweight) is critical to maximizing the hypertrophy response. That factor is going to get you way more yield, way more hypertrophy difference than any other mass strategy we’ll talk about later. So, very, very critical. And I’m sure a lot of you folks who are coaches have seen other athletes mess this up: they do a super advanced program, they work really hard, they don’t eat enough, they don’t gain any weight and the hypertrophy after 8 or 12 weeks, it’s just {...} not really there. {...} In a similar vein, enough protein: right about a gram per pound or two grams per kilos {...}. It’s enough protein to support all the necessary factors to promote muscle growth. Anything more than that is kind of just extra credit; it doesn’t really count for anything, much less than when you’re not going to be producing enough protein {...}, because protein supplies the building blocks of muscle growth and prevents muscle from being torn down when you’re not using it. Enough protein is a really big thing: when we say enough calories, we don’t mean “just go eat more candy” or something like that: you need enough calories and enough protein day in and day out, and consistency is a big thing with that.

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