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HE’S ONE OF the most respected fitness minds on the internet, but Mike Israetel isn’t just sitting behind a microphone and firing off hot takes about everything from celebrity workout plans to new studies in the field of exercise science from his Renaissance Periodization YouTube channel. Israetel—or Dr. Mike, given his PhD in sport science—gets after it in the gym, too. He’s a competitive bodybuilder who practices what he preaches.
“My general philosophy when it comes to training is to training is to maximize the effectiveness of the training and minimize the downsides,” he says. How does he do that? Focusing on form and hard training in the right rep ranges while also reducing fatigue, muscle stress, and overall time spent training.
Israetel’s current fitness goal is to build up his shoulders and arms to improve his overall physique. “If my shoulders and arms were bigger, it would lead to more happiness, I think,” he quips. “Or at least better results in bodybuilding competitions.”
When Israetel joined MH to help us break down the concept of Maingaining for our latest training program, he also gave us a look at what one of his time-saving, super effective training sessions. If you try this yourself, structure the pairs of exercises as a superset, moving from one to the next without resting.
Dr. Mike Israetel’s Rapid Fire Insanity Workout
Superset 1
Barbell Skull Crusher
3 sets of 15 to 20 reps
Lying Dumbbell Curl
3 sets of 12 to 15 reps
Superset 2
Cable Triceps Pushdown
3 sets of 12 to 15 reps
Cable Biceps Curl
3 sets of 12 to 15 reps
Superset 3
Underhand Pulldown
3 sets of 12 to 15 reps
Close Grip Pushup
3 sets of 12 to 15 reps
Want more celebrity workout routines? Check out all of our Train Like videos.
Brett Williams, NASM-CPT, PES, a senior editor at Men's Health, is a certified trainer and former pro football player and tech reporter. You can find his work elsewhere at Mashable, Thrillist, and other outlets.
