If you're looking for a magic bullet to build more muscle, you might be disappointed. According to Dr. Mike Israetel, the secret isn't some complex technique or hidden exercise; it's about doing the work. The "debate about volume and hypertrophy is functionally over," he says, and the biggest driver for muscle growth is the number of hard sets you do each week.
This high-volume push workout is a perfect example of that philosophy in action. It's a grueling session designed to provide a massive stimulus to the chest, shoulders, and triceps by accumulating a ton of effective reps. Get ready to embrace the grind, because this is how you make real changes to your physique.
TL;DR: The Brutal Workout Blueprint
- The Goal: Maximize muscle growth by performing a high volume of sets and reps for the chest, shoulders, and triceps.
- The Method: The workout uses a "myo-rep match" style, which is a form of rest-pause training. You'll break down high-rep sets into smaller mini-sets to maintain high quality and intensity.
- The Workout: The routine consists of Incline Smith Machine Press, Leaning Tricep Pushdowns, Deficit Pushups, and a high-rep finisher with Upright Rows.
- The Catch: To recover from and benefit from this level of volume, your nutrition and sleep must be perfectly dialed in.
The Philosophy: Why More Volume Equals More Muscle
For years, lifters have debated the optimal way to train for size. Dr. Mike argues that the science is clear: once you are lifting a challenging weight (anything between your 5-rep and 30-rep max) and taking your sets close to failure (within 2-4 reps), the single "biggest turn dial by far is how many sets you do per week per muscle." Every time he has increased his training volume on a muscle group, it has grown in response. This workout is designed to push that volume threshold for maximum results.
The High-Volume Push Workout Routine
Here’s a breakdown of the exercises, sets, and reps from Dr. Mike's session. Note the use of the "myo-rep match" (rest-pause) method to hit the high-rep targets.
1. Incline Smith Machine Press
To shift the focus from his triceps to his chest, Dr. Mike widened his grip by about one fist-width on each side. This creates a roughly 45-degree angle in the elbows at the bottom of the lift, making the pecs the limiting factor.
- Set 1: 13 reps at 250 lbs
- Set 2: 13 reps at 250 lbs (myo-rep match)
- Set 3: 13 reps at 250 lbs (myo-rep match)
- Set 4: 20 reps at 195 lbs (myo-rep match)
2. Leaning Tricep Pushdowns
For better tricep activation, Dr. Mike uses a unique technique. Instead of standing upright, he leans forward into the cable stack. This allows him to push the weight forward and lets his elbows travel far back at the top of the movement, ensuring a deep stretch and stimulating all heads of the triceps, not just the long head.
- Sets: 4
- Reps: 22 per set (myo-rep match)
3. Deficit Pushups
This movement serves as a high-rep bodyweight burnout to further fatigue the chest, shoulders, and triceps.
- Total Rep Goal: 40 reps
- Execution: Perform the reps over as many sets as it takes to complete the total, resting briefly between efforts.
4. Upright Rows
The workout concludes with a massive volume pump for the shoulders to ensure they get enough stimulus for growth.
- Sets: 5
- Reps: 20 per set (myo-rep match)
- Total Reps: 100
Final Thoughts: Do the F***ing Work
As Dr. Mike puts it, "There's no fucking glory in doing a hundred reps of shoulders, but there is outcome. That's why we're here." Building an impressive physique isn't always glamorous. It requires embracing the discomfort and consistently putting in the work. This high-volume approach is a testament to the fact that set after set is what makes you bigger. If your growth has stalled, ensuring your recovery is on point and then gradually increasing your training volume could be the key to unlocking your next level of progress.
