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[@RenaissancePeriodization] NFL Legend Jason Kelce's Brutal Physique Makeover Plan

· 5 min read
[@RenaissancePeriodization] Summarizer
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@RenaissancePeriodization - "NFL Legend Jason Kelce's Brutal Physique Makeover Plan"

Link: https://youtu.be/7joNl99R87E

Short Summary​

Okay, here's the breakdown of the YouTube video transcript:

Number One Action Item/Takeaway:

Prioritize joint health and longevity in your training by focusing on full range of motion, moderate weights and reps, and controlled stretches, even when aiming for strength and aesthetics.

Executive Summary:

Dr. Mike guides retired NFL player Jason Kelce through a bodybuilding-style workout focused on chest, shoulders, and triceps. The workout emphasizes joint health and longevity through controlled movements, moderate weights, and full range of motion, even while pursuing strength and aesthetics. They discuss how training can be adapted for travel and limited equipment, while emphasizing that you don't have to spend forever in the gym to maximize muscle growth.

Key Quotes​

Here are five quotes from the YouTube video transcript that I found particularly insightful or interesting:

  1. "He's supposed to hate himself the most to achieve excellence." - Jason Kelce, describing a center's mindset in football.
  2. "I would like to preserve the joint health and the things that I have left to a certain degree. I would like to lose weight but also remain big. So a big thing is like I like feeling big and I like feeling strong and looking strong." - Jason Kelce, articulating his fitness goals post-retirement.
  3. "Let me guess. You're one of those guys that as soon as the bar slows down, one or two reps later, it falls on you." "Correct." - Dr. Mike and Jason Kelce discussing the strength profile of fast-twitch athletes.
  4. "So, if you're like, I know how you rich mers do. Where you go on vacation? The coast of France. Am I right? The south of France. Yes. VV. Uh, Scott, what the what the the what's the city there that the rich people go to? Nice. How do you know that?" - Dr. Mike, joking with Jason Kelce.
  5. "You're going to do 10 total push-ups on this set no matter what. We call this the my rep match system. So, when you got 10 the first one, the second set, I want 10 as well. If you can't do 10, rest on your knees with a locked out arms. Breathe out for a few seconds and crank as many more as you need until you get 10 total." - Dr. Mike, explaining the "myo rep match system" training technique.

Detailed Summary​

Here's a detailed summary of the YouTube video transcript, focusing on key topics, arguments, and information discussed, excluding sponsor announcements and unrelated banter:

  • Introduction:

    • Dr. Mike (fitness expert) collaborates with Jason Kelce (former NFL player) for a bodybuilding workout.
    • The workout is designed with an understanding of Kelce's background as a fast-twitch athlete.

  • Jason Kelce's Fitness Goals:

    • Preserve joint health after retirement.
    • Lose weight while maintaining a "big" and strong physique.
    • Current weight around 266 lbs, no specific end-goal weight defined yet.
    • Balance aesthetics (upper body) with functional strength (lower body).
    • Likes feeling strong and being able to squat a good amount of weight.

  • Workout Philosophy:

    • Focus on range of motion, moderate reps, and moderate weights for joint health.
    • Emphasis on control and deep stretches.
    • Designed to be a 45 minute, efficient workout.

  • Understanding Fast-Twitch Muscle Fibers:

    • High proportion of fast-twitch fibers explains Kelce's explosiveness but also faster fatigue.
    • Fast-twitch fibers have less vascularization, leading to rapid metabolite buildup and fatigue.
    • Fast-twitch athletes may reach failure quicker than endurance athletes.

  • Workout Structure:

    • Chest, shoulder, and tricep focus for this particular session.
    • Emphasizes the possibility of building more muscle, especially in the upper body, now that Kelce is not training for football.

  • Specific Exercises & Techniques Discussed:

    • Chest: Bench press, focusing on controlled movements.
    • Triceps: Inverted skull crushers (bodyweight exercise that can be progressed by changing the angle)
    • Triceps/Chest: Deficit push-ups, including variations with hand placement.
    • Shoulders: Dumbbell lateral raises, emphasizing control.
    • Myo-Reps: A training technique involving short rests between mini sets to maximize time close to failure, increasing the stimulus for muscle growth.

  • Training Frequency:

    • Kelce finds 3-4 days per week of lifting to be realistic with his current schedule.
    • Dr. Mike suggests a program to emphasize upper body development while maintaining lower body strength.

  • Importance of Technique and Effort:

    • Technique should be prioritized.
    • Sets do not have to remain at a high number of reps as fatigue starts to take hold.

  • Adaptability of the Workout:

    • The principles of the workout (range of motion, control, etc.) can be applied in hotel gyms or when traveling with limited equipment.

  • Workout Volume:

    • Focus on a few exercises with high quality sets.
    • After four or five exercises, the muscles are likely to be too tired to be stimulated any more.