Mike Israetel

This is generally going to be compound movements, multi-joint movements, things like pull-ups, pull-downs, barbell and dumbbell bent-over rows that, for the back at least, engage the forearm flexion muscles, the biceps, etc. They engage actually the muscles of the forearm themselves through your grip.

they engage the posterior aspect of your deltoids the rear delts they engage almost every muscle in the back all at the same time now you do one set of bicep curls but i do one set of underhand pull-ups i got my biceps checked off and i got three other muscles checked off you just have one

they engage the posterior aspect of your deltoids the rear delts they engage almost every muscle in the back all at the same time now you do one set of bicep curls but i do one set of underhand pull-ups i got my biceps checked off and i got three other muscles checked off you just have one

One of my absolute grotesque pet peeves is to see personal trainers in major cities training their regular clients, a housewife who's 55, and having her do like rear delt cable fly one at a time. I'm like, oh my God, is that one made of time? And also, is there some kind of physique show, which the judges said she needs bigger rear delts, but nothing else?

One of my absolute grotesque pet peeves is to see personal trainers in major cities training their regular clients, a housewife who's 55, and having her do like rear delt cable fly one at a time. I'm like, oh my God, is that one made of time? And also, is there some kind of physique show, which the judges said she needs bigger rear delts, but nothing else?

That's the only reason you should be doing that nine times out of 10. So compound movements, close grip bench presses, pushups, overhead presses, upright row, squats, deadlifts, et cetera, et cetera, et cetera. These are the kind of movements that train multiple muscles at the same time.

That's the only reason you should be doing that nine times out of 10. So compound movements, close grip bench presses, pushups, overhead presses, upright row, squats, deadlifts, et cetera, et cetera, et cetera. These are the kind of movements that train multiple muscles at the same time.

Thus, they are insanely time efficient because you do a few exercises and you're like, holy crap, that's all of my upper body. If you do some kind of rowing machine,

Thus, they are insanely time efficient because you do a few exercises and you're like, holy crap, that's all of my upper body. If you do some kind of rowing machine,

you do some kind of machine or barbell or dumbbell that's a close grip press, you do some kind of upright row situation, then you've technically trained every single muscle in your upper body to a substantial extent because every single exercise trains three or four muscles at a time. So those are the kind of movements we're going to be leaning into the most. What about for the lower body?

you do some kind of machine or barbell or dumbbell that's a close grip press, you do some kind of upright row situation, then you've technically trained every single muscle in your upper body to a substantial extent because every single exercise trains three or four muscles at a time. So those are the kind of movements we're going to be leaning into the most. What about for the lower body?

Besides a deadlift and a squat? Various stiff like a deadlift or good morning, RDL is the same category of movement. That trains your entire back, specifically your spinal erector musculature, which is insanely important for healthy aging. I could talk about that ad nauseum. And... Then it trains your glutes and it trains your hamstrings and it trains your sartorius and parts of your adductors.

Besides a deadlift and a squat? Various stiff like a deadlift or good morning, RDL is the same category of movement. That trains your entire back, specifically your spinal erector musculature, which is insanely important for healthy aging. I could talk about that ad nauseum. And... Then it trains your glutes and it trains your hamstrings and it trains your sartorius and parts of your adductors.

And it actually trains your calves too. Holy crap, that's one exercise. You integrate some kind of lunging pattern into that or some kind of squatting pattern, be it a hack squat, leg press, barbell squat, you name it. And all of a sudden you've run out of muscles to train in your lower body because everything has been done to a high degree of diligence. Again, compound movements.

And it actually trains your calves too. Holy crap, that's one exercise. You integrate some kind of lunging pattern into that or some kind of squatting pattern, be it a hack squat, leg press, barbell squat, you name it. And all of a sudden you've run out of muscles to train in your lower body because everything has been done to a high degree of diligence. Again, compound movements.

Again, I see 45-year-old financial advisors who don't have a lot of time. They have family obligations. They have work obligations. They have other hobbies. And they're doing like leg extensions in the gym. I'm always like, man, I hope that guy's hurt and has a good reason to be doing those.

Again, I see 45-year-old financial advisors who don't have a lot of time. They have family obligations. They have work obligations. They have other hobbies. And they're doing like leg extensions in the gym. I'm always like, man, I hope that guy's hurt and has a good reason to be doing those.

Because if he's not squatting or lunging or doing leg presses or something, he's just using up time in the gym, training one thing at a time for no good reason at all.

Because if he's not squatting or lunging or doing leg presses or something, he's just using up time in the gym, training one thing at a time for no good reason at all.

Starting out with low weight. There is no movement the human body can do which unloaded and not pushing the muscles and tendons to their extreme has any higher risk probability than any other movement. So you can start with a deadlift or a squat that's body weight or less. You can brace your arms on a Smith machine and unload yourself while you squat. That may be where you have to start.