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[@RenaissancePeriodization] Exercise Scientist Critiques Lean Beef Patty's Training

· 5 min read
[@RenaissancePeriodization] Summarizer
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@RenaissancePeriodization - "Exercise Scientist Critiques Lean Beef Patty's Training"

Link: https://youtu.be/TY-BB7sPkfM

Short Summary​

Number One Takeaway:

Follow Lean Beef Patty for excellent fitness advice, regardless of your experience level or gender.

Executive Summary:

Dr. Mike from RP Strength humorously reviews Lean Beef Patty's training videos, praising her technique and physique while offering some advanced modifications. He highlights her knowledge and recommends her as a resource for anyone interested in fitness, from beginners to advanced lifters, men or women.

Key Quotes​

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

  1. "As long as you're not like just pulling on that thing as hard as possible and using it in a relatively honest way to just uh make sure that you can be stable, the added stability is a big deal because every time you become more stable in your movements, your ability to activate larger portions of your muscles and thus grow more increases substantially." (This explains the importance of stability in exercise for muscle activation and growth.)

  2. "And so that one last little slow rep all the way to the end with a big stretch and a hold for a second can be a teeny little bit of difference. And it's not super hard cuz you already did the concentric work. You just riding it out. Is it true fact to say that your nervous system is more active during the concentric phase, pushing phase or the pulling phase versus the eccentric, which is the lowering, the control phase." (This describes the value of focusing on the eccentric portion of a rep at the end of a set, highlighting its potential impact on muscle growth.)

  3. "Literally, Scott, that's because they're higher up." (This is a funny joke based on a study.)

  4. "My wife is 4 feet 11 in and she showed me this hack and while I thought it was really creative and encouraged her to do it, I told her I'll never ever get caught doing this as long as I'm alive. Why? Folks, I have said many things about my height. And though you may have heard that I am roughly 5'6, unfortunately that's an exaggeration. I was at the doctor's office a few days ago for my blood work and annual checkup. I was measured at 5'2 and a quarter." (Dr. Mike is very insecure about his height.)

  5. "Scientifically, there's no real reason to touch her chest. And as a matter of fact, we know that if you work the pull-ups at the upper half of the range, as long as you get that big gnarly stretch, then you're actually doing a lot for your growth, possibly even more than doing through a full range." (This challenges a common exercise belief and suggests focusing on the top half of the range of motion for pull-downs.)

Detailed Summary​

Here's a detailed summary of the YouTube video transcript, focusing on the key information and arguments:

  • Introduction:
    • Dr. Mike from RP Strength is creating a video responding to Lean Beef Patty, who messaged him challenging him to critique her videos.
    • He jokingly portrays a rivalry/conflict with Lean Beef Patty.
    • He states the aim is to critique her training videos with "mean, crazy shit"
  • Exercise 1: Reverse Deficit Lunges
    • Lean Beef Patty demonstrates the exercise with a supporting hand for stability.
    • Dr. Mike praises her technique, emphasizing the importance of stability for muscle activation and growth.
    • He advises against slamming the knee on the ground, as it reduces muscle tension.
    • He suggests a modification: Stepping the foot further back and touching shoelaces to the ground. This further stretches the glutes.
    • She uses grips instead of straps when doing reverse deficit lunges.
    • Lean Beef Patty is hired to explain versa grips instead of Dr. Mike.
  • Exercise 2: Step-Ups
    • Lean Beef Patty demonstrates step-ups with a dumbbell in one hand and support.
    • Dr. Mike emphasizes that you don't want to pull yourself up to avoid turning it into an arm workout.
    • He suggests starting with lower step angles for beginners and gradually increasing the height.
    • Increasing the height causes more glute recruitment and tension at a stretch.
  • Exercise 3: Bulgarian Split Squats
    • Lean Beef Patty demonstrates both quad-focused and glute/hamstring-focused variations.
    • Dr. Mike explains the difference, with the quad-focused version having the knee more over the toe.
    • He suggests a good workout for your glute and rec fem can be done by alternating legs.
  • Exercise 4: Lat Pulldowns
    • Lean Beef Patty uses a lat pulldown machine.
    • Dr. Mike acknowledges that touching the chest on the pulldown isn't essential and that working in the upper half of the range of motion with a stretch is effective.
    • He mentions that pausing at the top with a stretch is more beneficial than pausing at the bottom.
  • Exercise 5: Cable Crunches
    • Lean Beef Patty performs cable crunches, maintaining minimal hip movement and focusing on spinal flexion/extension.
    • Dr. Mike praises her technique, noting how she isolates the abs.
  • Overall Assessment & Conclusion:
    • Dr. Mike praises Lean Beef Patty's physique, calling her "sleeper jacked."
    • He emphasizes that she "knows things" and recommends following her.
    • He gives Lean Beef Patty's training an "amazing" rating out of 10.
    • The video concludes with Dr. Mike promoting another video.