Exercise Scientist Dr Mike Israetel Shares the Only 10 Exercises Men Need to Build Muscle

Published 02/07/2024, 7:26 AM EST

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Dr. Mike Israetel, the bodybuilding champion with a Ph.D. in Sports Physiology has often been in the news for the kind of criticism that he engages in about the workout practices and diets of famous bodybuilders and movie stars. On the other hand, Israetel not only critiques but also looks to give out advice to those on their fitness journeys.

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The man who once rated five-time Mr. Olympia Classic Physique winner Chris Bumstead’s workout an 8.5 out of 10, has now listed the ten most important exercises that he believes will help people build the best physique.

Dr. Mike Israetel believes in focusing on specific muscle groups

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In a recent podcast with fitness influencer Chris Williamson, Mike was asked, “If you only had 10 exercises for the rest of your life to hold on to and build as much muscle mass as possible, what would they be?” The exercise scientist straight away went into the answers and said, “I would say that I have to go muscle group by muscle group.”

According to Israetel, this was done to ensure that all muscle groups were included and that the whole body had been optimized. He also mentioned that these are his “personal spirit exercises”, and it does not mean that people have to abide by them in exact order. The first exercise he listed was the high bar squats because they hit the quadriceps adductors and glutes. The next were the standing overhead barbell press, skull crushers for triceps, pull-ups for the back, and barbell bent rows.

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He also mentioned the stiff-legged deadlift, bench press, and cambered bar bench press. According to him, the cambered bar bench press was the most effective because it allowed a person to go deeper than their chest level. Furthermore, he listed out dips, super rom lateral raises, and finally, seated inclined dumbbell curls.

Just like how he had a solid answer for the exercises that he deemed effective, earlier, Israetel had advised what were the best supplements according to him.

Mike Israetel reveals the best supplements

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In a previous short video, the bodybuilder spoke about supplements that were the most effective in the long run. He listed off the ones that showed the smaller amount of benefit. Dr Israetel said, “Studies show a very small set of benefits for for sure for a couple of classes of supplement.”

Exercise Scientist Explains Why Chris Bumstead Performs Squats Later in the Workout, Contrary to Popular Leg Training Routines

He also listed the best supplements and said, “Whey and casein proteins work. Creatine works again just a little bit, stimulants work. Maybe Carbohydrate powders have their place and daily vitamins and some minerals like vitamins D, zinc, etc.” According to him, these are the supplements that have shown effective results and work properly to enhance muscles and they are “confirmed supplements that work.”

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Watch this story | Years After Career-Ending Injury, Bodybuilding Veteran Recalls a Close Member Responsible for ‘Any Niggling Injuries’

As seen in most of his fitness tips, there is seldom anything that the exercise scientist does not have an answer for, be it anatomy, fitness, food, or anything else that falls under the realm of fitness.

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Written by:

Tanushree Bhowmick

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I am Tanushree Bhowmick. I have always loved running and sprinting since I was a child and I often took pride in being unbeaten at sporting events in school. The love I had for sport continued to follow me into adulthood.
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Edited by:

Abhishek Manikandan

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