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[@RenaissancePeriodization] Dr. Mike Tries a Tren Twins Back Workout — Genius or Gym Bro Garbage?

· 5 min read
[@RenaissancePeriodization] Summarizer
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@RenaissancePeriodization - "Dr. Mike Tries a Tren Twins Back Workout — Genius or Gym Bro Garbage?"

Link: https://youtu.be/afFepfOOwm0

Short Summary​

In this video, Dr. Mike critiques and modifies a back workout performed by the "Trend Twins," offering his perspective on exercise selection, technique, and volume. He focuses on achieving a good pump and muscle activation, emphasizing the importance of individual preferences and progressive overload for effective muscle growth, while humorously deterring steroid use.

Key Quotes​

Okay, here are 4 direct quotes from the transcript that I found particularly insightful or interesting:

  1. "Cuz you did this for that recovery department. A lot of fucking anabolic steroids." This quote, though brief and somewhat crude, highlights a (perhaps cynical) perspective on the use of performance enhancing drugs in the fitness industry, used to quickly build muscle.

  2. "As soon as you get, you know, remotely pretend jacked, you start doing pull downs. Cuz maybe you saw your favorite pros doing pull downs cuz your favorite pros don't do pull-ups... when you weigh 260, pull downs with the whole stack are possible, but pull-ups are still hard and kind of embarrassing. I honestly think that's why people don't do pull-ups a lot." This offers a critical and potentially controversial explanation for why pull-ups are often neglected in favor of pull-downs, suggesting ego and relative difficulty play a role, particularly as bodyweight increases.

  3. "What that lets us do is get a couple of more reps at that stretch after I can no longer do any good technique reps with a full contraction. Basically, it's a length and partial pre-programmed in." This succinctly explains the purpose behind the exercise modification and the intentional implementation of lengthened partials, showcasing a specific training technique for hypertrophy.

  4. "The specific movements you do are a lot of personal preference stuff and there are distinct debates, but you can modify almost any movement into something that feels really good for you. As long as you treat each set seriously and get pretty close to failure, as long as you do numerous sets to really get that volume pumped in there and week to week try to progress in load, you're good to go." This provides a valuable overview of general training principles, emphasizing personalization, effort, volume, and progressive overload.

Detailed Summary​

Here's a detailed summary of the YouTube video transcript, presented in bullet points, highlighting key topics, arguments, and information:

Overall Video Theme:

  • The video is a review and modification of a back workout purportedly used by the "Trend Twins" (TR Twins), a popular fitness personality duo.
  • The reviewer, Dr. Mike, aims to embody the "vibe" of the Trend Twins during the workout.
  • He plans to critique and modify the workout based on his own training philosophy and experience.

Workout Structure & Exercises:

  • Original Workout:
    • Focuses on getting a "diabolical pump" quickly.
    • Employs a lot of supersets.
    • He jokes about the TR Twins' use of anabolic steroids.
    • Includes pull-downs, rows (row to shrug supersets), machine rows, and single-arm straight-arm lat pulldowns (lat prayers).
  • Dr. Mike's Modifications:
    • He prioritizes back width with pull-downs.
    • He warms up thoroughly and focuses on safe and controlled movements.
    • He replaces the row-to-shrug superset with cambered bar rows supersetted with regular rows, aiming for a stretch at the end of the set.
    • He changes the single-arm lat pulldown to a two-arm version (a "two arm movement"), similar to Nordic skiing, to save time.

Key Arguments & Discussion Points:

  • Pull-ups vs. Pull-downs:
    • Dr. Mike questions why so few visible fitness figures consistently do pull-ups.
    • He suggests that pull-ups, especially for heavier individuals, are a humbling exercise that exposes weaknesses.
    • He theorizes that many lifters prefer the ego boost of using heavy weight on pull-downs rather than struggling with bodyweight pull-ups.
    • He also points out poor technique in pull-ups can be hard on the shoulders.
  • Exercise Modifications:
    • Dr. Mike emphasizes the importance of tailoring exercises to fit individual needs and preferences.
    • He believes any movement can be modified into something that "feels really good for you."
    • He emphasizes safety and controlled movements.
  • Training Principles:
    • The importance of treating each set seriously, approaching failure.
    • The necessity of doing numerous sets to achieve adequate volume.
    • The need for weekly progression in load.
  • Humor & Personality:
    • The video is filled with Dr. Mike's signature humor and sarcasm.
    • He makes self-deprecating jokes and playfully mocks the Trend Twins.
    • He uses the character to deter viewers from taking steroids.
    • He acknowledges his own "piece of shit" nature as a humorous closing.

Takeaways:

  • The reviewer concludes that the TR Twins' back workout is not terrible.
  • He highlights the importance of individualizing workouts, using good technique, and consistently progressing.
  • He reinforces the core principles of effective training: approaching failure, achieving adequate volume, and striving for progression.