The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel

**Michael Israetel** (0:00)
Doing this at home will give you phenomenal overall result. With not so much time investment, it's not so difficult. We're talking about a sum total of...

**Steven Bartlett** (0:09)
Really?

**Michael Israetel** (0:09)
Yeah, yeah. Doing that per week will radically transform your body.

**SPEAKER_3** (0:13)
Dr. Michael Israetel is a leading sports scientist who provides no nonsense, science-based strategies on muscle building, fat loss, and helping people maximize their fitness potential.

**Michael Israetel** (0:22)
My mission is to get everyone in as good of shape as possible with minimum time investment.

**Steven Bartlett** (0:29)
So, where do we start?

**Michael Israetel** (0:30)
So, it's the consistency that matters. It doesn't matter if it's two hours a week or if it's 18 hours a week. If you're consistent, you can get amazing benefits. And then there's specificity, which is the most important principle in all of exercise science. It's telling yourself, okay, I want bigger biceps. And then focus on that. And also, every real working set should be challenging.

**Steven Bartlett** (0:48)
Is there a perfect amount of repetitions to do?

**Michael Israetel** (0:50)
There is. It's a trade secret. But it's-

**Steven Bartlett** (0:52)
How long will it take me to lose the muscles that I've gained if I don't go back to the gym?

**Michael Israetel** (0:56)
After about two weeks of not lifting, we start to lose muscle. But most people think, oh my god, another eight months just to get back to where I started? But when you gain an initial amount of muscle, it never goes back to the same size as when you started. It's just always going to be bigger.

**Steven Bartlett** (1:08)
And then, I've got a couple of hours a week. I just want to get a bit leaner and I want to gain some muscle. Okay.

**Michael Israetel** (1:12)
The first thing we do is-

**Steven Bartlett** (1:14)
Dr. Michael, are there any supplements you suggest I take?

**Michael Israetel** (1:17)
Whey protein, casein protein.

**Steven Bartlett** (1:18)
What about steroids?

**Michael Israetel** (1:20)
Jesus Christ, I'm really going to say this. I've recently on a boatload of steroids. There are a few downsides.

**Steven Bartlett** (1:26)
What are the downsides that no one's talking about?

**Michael Israetel** (1:28)
They're unspeakable. You really want to know?

**Steven Bartlett** (1:37)
To Michael, what is the mission that you find yourself on in this phase of your life?

**Michael Israetel** (1:45)
For those who would like to get everyone who would like in as good of shape as possible with as minimum of a time investment, injury probability, and inconvenience in general as possible, and the highest likelihood of best results while trying to completely excise doing anything that is pointless, and also, I say this politely, telling people things that aren't true. We're trying to get as many people fit, leaner, more muscular, more flexible, healthier, etc., as humanly possible to the extent that they are interested in that sort of thing. Because not everyone's into fitness, I understand that. I mean, I think I look freaky and it scares certain people, so I have a lot of time for that. But if you want to get fit, we're trying our best.

**Steven Bartlett** (2:38)
What are the big myths that end up standing in the way of most people? When they hear this conversation now, what are the most frequent rebuttals that you'll get when you say that someone can get in shape and be lean with limited time?

**Michael Israetel** (2:54)
Two super common ones are, I don't have the time to work out, and into that time to work out is included. I don't have regular gym access, or I technically do, but I'd have to drive to the gym. I just don't have the time of the bandwidth, where I don't have the scheduling, positioning in my life to do this sort of thing. Baked into that is the assumption that getting much healthier, and much leaner, and much more muscular, takes an inordinate amount of time. What are the most common questions I get out in the real world, when people happen to look at my general direction, because usually people just kind of go like, what the hell is wrong with that guy's head? But one of the most common questions I get is, how many hours a day do you work out? Or how many days a week do you work out? And every single person is expecting an answer that is kind of like asking the tallest basketball player you've ever met, how tall they are. You want an answer that's like two and a half meters. You want something meaty. And if they tell you like, well, I'm a meter 90, you're kind of like, is that that cool? And every time I tell them how much I work out, which is really like at my real like trying to be as good as bodybuilding as possible, it is really eight hours a week. And this is to do this insane thing for people just trying to be fit and healthy, et cetera. We're talking about a sum total of one hour per week split into two or three twenty-ish minute sessions, something we'll be trying later on, is such a huge stimulus and can radically transform your body, especially if you have attention to nutrition. And that's the second thing that's a big dogma, big myth is people have ideas about what comes in to nutrition. And nutrition for being more lean, more muscular and healthier. They have all these kind of a constellation of ideas.