Latest / Wits & Weights | Strength & Fat Loss Over 40 / Quick Wits: Dr. Mike Israetel and the Secret to Training Smarter

Transcript

Quick Wits: Dr. Mike Israetel and the Secret to Training Smarter · Wits & Weights | Strength & Fat Loss Over 40

• 0:00
  Philip Pape: Do you ever feel like you're getting wiped out, burned out or it's difficult to recover from very intense, very heavy workouts and you're wondering how do I get the most out of my workouts without burning out?
• 0:10
  Philip Pape: Today we're diving into Dr Mike Isretil's stimulus to fatigue ratio concept, which is all about smart training for optimal gains, in today's episode of Quick Whits.
• 0:22
  Philip Pape: Welcome to the Whits and Weights podcast.
• 0:28
  Philip Pape: I'm your host, philip Pape, and this twice a week podcast is dedicated to helping you achieve physical self-mastery by getting stronger, optimizing your nutrition and upgrading your body composition.
• 0:39
  Philip Pape: We'll uncover science-backed strategies for movement, metabolism, muscle and mindset, with a skeptical eye on the fitness industry, so you can look and feel your absolute best.
• 0:49
  Philip Pape: Let's dive right in.
• 0:54
  Philip Pape: Many of you have probably heard of Dr Mike Isretil of Renaissance Periodization, and he has popularized a concept over the years called the stimulus to fatigue ratio.
• 1:03
  Philip Pape: You might even call it a principle that has held up pretty well when you look at the evidence and practical application, and it could be a game changer in how you approach your workout and how you think critically and intelligently about your programming.
• 1:18
  Philip Pape: What is the stimulus to fatigue ratio?
• 1:20
  Philip Pape: It's very simple it's a way to measure the effectiveness of a strength training exercise by comparing the amount of muscle growth stimulus or stress that it provides to the amount of fatigue it generates Simple stimulus to fatigue.
• 1:37
  Philip Pape: The goal, of course, is to maximize muscle growth while minimizing unnecessary fatigue.
• 1:43
  Philip Pape: This is important because if you're constantly exhausted from your workouts or you're easily building up fatigue for many of us that would be, for example, in the low back or potentially in the shoulders and the neck area and you're not seeing proportional gains despite all of that, slamming your body like that day after day, session after session, you might have too much high fatigue, low stimulus exercise, or even if it is high stimulus, it still has a high fatigue as well, which makes it harder to recover.
• 2:17
  Philip Pape: The key with this concept is finding exercises that give you the best balance for your recovery abilities, that offer the most stimulus and growth with the least wear and tear on your body.
• 2:30
  Philip Pape: The classic example, of course, is the deadlift.
• 2:32
  Philip Pape: The deadlift is fantastic.
• 2:35
  Philip Pape: It is one of, if not the best exercises out there, competing right there with the squat when it comes to overall strength and muscle size, but it generates a lot of fatigue.
• 2:46
  Philip Pape: Even if you do everything right, it can be a killer on your low back.
• 2:50
  Philip Pape: It might not be the best choice.
• 2:52
  Philip Pape: If you're aiming for higher frequency, higher volume, working out the legs several times a week, developing your hamstrings, even developing your back, you might find that you need to mix in other pull movements or Romanian deadlifts instead of full-up deadlifts, or even other exercises like I don't know leg presses and other movements.
• 3:14
  Philip Pape: Maybe that's a bad example If you're trying to work the hamstring, it might be good mornings, it might be leg curls, things like that.
• 3:21
  Philip Pape: To give you a little bit less fatigue but still get an overall good amount of stimulus Makes sense.
• 3:27
  Philip Pape: So applying the concept of stimulus to fatigue means evaluating your exercises and your programming with a critical eye.
• 3:36
  Philip Pape: You ask questions like is this movement giving me the stimulus I need?
• 3:41
  Philip Pape: How taxing is it on my body, and can I recover adequately before my next workout?
• 3:47
  Philip Pape: It's training smarter, not just harder, and for those of us that are now in our 40s or older, that's the key to sticking with this for the long term and being consistent is balancing the stimulus and fatigue.
• 3:59
  Philip Pape: Train efficiently, grow stronger and avoid burnout.
• 4:03
  Philip Pape: All right, that's it for today's quick wits.
• 4:04
  Philip Pape: Think about this stimulus-to-ease ratio as you plan your workouts.
• 4:08
  Philip Pape: It's not just about lifting heavy, it's about lifting the right way for the long game.
• 4:14
  Philip Pape: Thank you for tuning in to another episode of Wits and Weights.
• 4:20
  Philip Pape: If you found value in today's episode and know someone else who's looking to level up their wits or weights, please take a moment to share this episode with them and make sure to hit the follow button in your podcast platform right now to catch the next episode.
• 4:34
  Philip Pape: Until then, stay strong.