[@RenaissancePeriodization] Dr. Mike vs Strongman: Bodybuilding Workout Showdown

Link: https://youtu.be/kzNs6CLG3XA

Short Summary

Okay, here's the requested information:

• Most Important Action Item/Takeaway: To maximize muscle growth, prioritize volume (total sets and reps) once you're training close to failure with good technique and intensity.

• Executive Summary: This video demonstrates a back and shoulder workout between Dr. Mike and World's Strongest Man Mitchell Hooper, highlighting the importance of technique and intensity. However, the key takeaway for hypertrophy is to prioritize volume – the total number of sets and reps you perform – once you're consistently training near failure with good form and effort.

Key Quotes

Here are 5 direct quotes from the video transcript that represent valuable insights, interesting data points, surprising statements, or strong opinions:

1. "There's like a three things you have to consider during a given set. One thing is how hard am I trying? That's indispensable... And the other one is technique... And the last one is like, are you connected to your muscles that you're supposed to be hitting?"
2. "For what it is, I think bodybuilding is awesome. For what? I just wouldn't call it a sport... I have actually a technical a technical reason why I wouldn't call it a sport... my one of my favorite definitions of what a sport is is that it is a competitive interaction the outcome of which is based at least in part on your physiological performance limit. Cool. So people will say chess is a sport like are the pieces really heavy? Will you fall over from tiredness? Not a sport. Yeah, golf is there's a debate. It could be a game. Now, okay, because it doesn't really push you to your limit in hardly any way. Now, is bodybuilding a sport in training? Yes. In competition? Absolutely not. No way. Is it a pageant? Yes. I'll tell you what bodybuilding really is, and this is a big compliment to bodybuilding. Art. Yeah, it's real art."
3. "The thing about training for growth, intensity fucking matters. Going close to failure matters. Once you get to within a certain amount close to failure where after the set you feel kind of pumped and like tension was was really good. Yeah, the thing that matters the most after is how much volume you do, plain and simple. "
4. "Athletic and strong on the concentric bodybuilding control bullshit on the eccentric works every time. You can take that queue and put it in your pocket for all of your hypertrophy training."
5. "Like legitimately like right now I have the biggest delts I have ever had by a long shot, right? Like just and I don't I've been saying this recently on the internet. I don't want the fact that I have the biggest shoulders I've ever had to be because of just grinding volume... Like how do I grow my muscles? Like are you having trouble recovering? Like no, do more volume. Like really like uh like a man, I didn't want to hear that shit, you know? Like like how do I get better at math? Like do your homework more like fuck me."

Detailed Summary

Okay, here's a detailed summary of the YouTube video transcript, broken down into bullet points:

• Introduction:

  • Dr. Mike introduces Mitchell Hooper, the World's Strongest Man.
  • Dr. Mike humorously mentions his own "victory" in a self-proclaimed competition.
  • The video focuses on how Mitchell Hooper (a strongman) would approach bodybuilding style back and shoulder hypertrophy training.

• Lat Pulldowns:

  • Exercise begins with lat pulldowns.
  • Emphasis on a "super maximal stretch" at the top of the movement and a gentle chest touch at the bottom by arching the back slightly.
  • Mitchell Hooper discusses technique, intensity, and mind-muscle connection, stating they should all be prioritized as much as possible: intensity, technique, and then "feel" in that order.
  • For bodybuilding, the suggested order is reversed: technique first, then intensity and "feel" tied.
  • The discussion turns to recovery, Dr. Mike reports being pretty good even after recent surgery.

• Training Philosophy Discussion:

  • Mitchell describes 3 factors to consider during a set: Intensity (how hard are you trying?), Technique, and Connection to the muscles you are supposed to be hitting.
  • Prioritization of each factor differs whether training for strength or hypertrophy.
  • For hypertrophy/bodybuilding, technique is key.
  • For strength, go hard, prioritize technique, and then focus on engaging the target muscles.

• Bodybuilding as Art vs. Sport:

  • Dr. Mike says he misses the pump from bodybuilding training.
  • Dr. Mike calls bodybuilding a performance art rather than a sport.
  • Mitchell agrees, saying sport is a competitive interaction with the outcome based on physiological performance limit.
  • Bodybuilding training is a sport but the bodybuilding competition is not a sport.
  • Bodybuilding is defined as art.

• Seated Cable Rows:

  • Next exercise: Seated cable rows.
  • Dr. Mike shares that he sometimes does “fake failure.”
  • Focus is on slow, controlled movements with a big stretch.

• Lat Prayer (Straight Arm Lat Pulldown):

  • Next exercise: Lat prayer (straight arm lat pulldown).
  • Emphasis on finding where the pain is and "going in more."

• Rep Match Protocol Explained:

  • Instead of regular sets, they're using a "rep match" protocol.
  • The total number of reps completed in the first set will be the target for all subsequent sets.
  • Short breaks (5-10 seconds) are allowed between reps to reach the target rep count.
  • This is used to accumulate high volume with multiple approaches to failure.

• Importance of Volume:

  • Volume is key for growth after achieving sufficient intensity.
  • Volume can be measured in sets, reps, or number of approaches to failure.
  • During one set, it’s described to approach failure 8 times which makes for a lot of volume.

• Cueing and Technique Discussion:

  • A cue ("athletic and strong on the concentric, bodybuilding control on the eccentric") works well for Dr. Mike.
  • Discussion of fast concentric vs. slow eccentric movements.
  • The important thing is to push power concentrically and control the movement eccentrically.

• Chest Supported Rows:

  • Final back exercise: Chest supported rows.

• Shoulder Training Introduction

  • They will go do lying straight arm front raises.
  • Dr. Mike states volume is the only thing that has grown his shoulders, despite hating it.

• Lying Straight Arm Front Raises

  • Mitchell performs Lying Straight Arm Front Raises, Dr. Mike suggests a higher weight next time.
  • Dr. Mike is impressed with Mitchell's shoulder endurance because Mitchell does three to five my-rep-match sets for shoulders four times a week.
  • Dr. Mike states that shoulders are his biggest right now because of the volume.
  • He compares it to reading books to figure out math.

• Outro:

  • Mitchell's YouTube channel is promoted.
  • They promise more content together in the future.