The BIGGEST Mistakes You Probably Make (ft. Dr. Mike Israetel)

Summary

In this insightful video, Dr. Mike Isto, a renowned Sports Science doctor, addresses common mistakes made by science-based lifters, such as over-analyzing and frequent program changes that hinder progress. He emphasizes the importance of understanding exercise science as a tool for broader principles rather than a strict formula, advocating for a balanced approach that combines empirical data with practical experience and intuition. Dr. Isto also dispels myths about training to failure and the application of scientific findings to real-world training, encouraging lifters to use science as a guide without becoming overly reliant on it.

Takeaways

• 🧐 Science-based lifters often make mistakes not due to science itself, but due to the analytical and obsessive nature of the individuals who tend to engage with it.
• 🤯 Overthinking, such as debating between sets of six or seven, can lead to increased cortisol levels and hinder progress, emphasizing the need for a balanced approach.
• 🛠 The spirit of science is experimentation, but many lifters treat their bodies more like laboratories than final products, which can be counterproductive.
• 🚫 Avoid 'paralysis by analysis' by sticking to a well-planned program without constant second-guessing to ensure progress and enjoyment.
• 🔬 Emphasize the importance of viewing the body as a 'combat-ready' entity rather than a test vehicle, suggesting stability and consistency in training.
• 🔄 The recommendation against 'program hopping', as it prevents adequate time for a training stimulus to lead to muscle growth and effective assessment.
• 📚 Advise against being an 'early adopter' of every new scientific finding in the fitness world, as many findings are not replicated and can mislead.
• 📈 Encourage the use of science to build a foundational program and make incremental adjustments based on well-studied and understood principles.
• 📉 Discuss the potential misuse of exercise science by directly applying study designs to personal training, rather than extracting and applying concepts.
• 💡 Highlight the importance of understanding the broader concepts from exercise science, such as volume and intensity relationships, rather than focusing on specific study outcomes.
• 🛑 Advocate for the use of exercise science as a tool to inform and complement personal experience and intuition, rather than as a strict rulebook.

Q & A

What is the common mistake that science-based lifters make according to Dr. Mike Isto?

Science-based lifters often make the mistake of over-analyzing their training programs, which can lead to increased cortisol levels and a decrease in enjoyment and results. This is sometimes referred to as 'paralysis by analysis.'

Why might science-based lifters experience 'paralysis by analysis'?

They tend to be analytical, particular, and sometimes obsessive-compulsive, leading to excessive second-guessing and stress over details like the number of sets to perform, which can hinder their progress.

What does Dr. Mike Isto suggest as an alternative to constantly changing training programs?

He suggests sticking to a well-planned program without constantly second-guessing oneself, allowing the training process to accumulate muscle growth over time.

How does Dr. Mike Isto compare the approach of a science-based lifter to handling an F-35 fighter jet?

He compares a science-based lifter who constantly changes their training program to handling an F-35 as a test platform, where parts are constantly being changed without regard for its performance, unlike a frontline combat-ready F-35 where modifications are strategic and specific.

What is the recommended approach for incorporating new scientific findings into one's training program?

One should build a program on core foundations and then integrate new findings gradually, replacing one or two elements at a time to observe the effects over a long period.

Why should one not be an early adopter of every new finding in exercise science?

Many new findings in exercise science do not get replicated and may not be reliable. It's better to wait until there is a consensus from multiple studies before incorporating them into one's training.

What is the issue with taking the exact workout from a study and applying it directly to one's training?

Exercise science studies often use specific conditions and populations that may not apply to everyone. Directly applying these workouts without understanding the underlying concepts can be ineffective or even harmful.

What is the '52 set quad study' mentioned by Dr. Mike Isto, and what is the misconception about it?

The '52 set quad study' was a research that suggested high volume training can be effective. The misconception is that people believe they must do 52 sets of quads to grow, rather than understanding that it was part of a broader concept that high volume can be beneficial within certain contexts.

How should one view the results of exercise science studies in terms of their training program?

One should view the results as a distillation of concepts and principles that can be applied to their training program, rather than taking the exact methods or numbers from the studies.

What is the role of intuition and personal experience in applying exercise science to one's training?

Intuition and personal experience are crucial as they help in applying the concepts from exercise science in a way that is practical and suitable for the individual, avoiding the trap of literalism and ensuring that the training is effective and sustainable.

Can exercise science be harmful to one's gains if misused?

Yes, if exercise science is misused by taking it too literally, not understanding the broader concepts, or by constantly changing training methods without giving them time to work, it can lead to suboptimal results or even hinder progress.

How does Dr. Mike Isto suggest using exercise science to inform training to failure?

He suggests using the aggregate data from multiple studies to form a hypothesis about the effectiveness of training to failure versus training with reps in reserve, and then testing this hypothesis in real life while considering personal recovery and preferences.

What is the importance of understanding the broader principles from exercise science rather than focusing on specific study findings?

Understanding broader principles allows for the development of a more effective and sustainable training program that is based on a comprehensive view of how different factors contribute to muscle growth and performance, rather than relying on potentially incomplete or specific findings from individual studies.