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[@RenaissancePeriodization] Thor Tries Bodybuilding

· 4 min read
[@RenaissancePeriodization] Summarizer
Video Bot

@RenaissancePeriodization - "Thor Tries Bodybuilding"

Link: https://youtu.be/mRXQuIKL9Dc

Short Summary​

Most Important Takeaway: Focus on controlled movements, deep stretches, and proper technique for maximum muscle activation and hypertrophy, even if it means using lighter weight.

Executive Summary: Dr. Mike of RP Strength guides Hafthor "Thor" Bjornsson through a chest and arms workout emphasizing controlled movements and maximizing muscle engagement over simply lifting heavy weight. They prioritize deep stretches, proper technique, and feeling the muscle work throughout the exercises, using the RP Hypertrophy app to optimize the workout.

Key Quotes​

Here are 4 direct quotes that represent valuable insights, interesting data points, surprising statements, or strong opinions from the transcript:

  1. "This isn't just to move weight around. It's to make sure the chest is doing the predominant amount of the work, getting all the good muscle activation and getting good hypertrophy." (Dr. Mike, explaining the purpose of their dumbbell press technique)

  2. "When I was at my PE best ever 100 kg for seven reps incline lately I did 150s for 12 quite comfortably as you probably stay humble since we're doing some you know as we're going more outwards when I do I go more down you can definitely feel the strength go fast down when you change your training method from strength training to more hypotherapy." (Thor, discussing his dumbbell press performance and the difference between strength and hypertrophy training.)

  3. "Next time when you finish the last rep, pretend you're going to do another one and ride the eccentric down. Then rack. That extra little bonus eccentric at the end will give you a little bit more growth..." (Dr. Mike, giving Thor a specific technique cue to enhance muscle growth.)

  4. "So far, I feel destroyed, but at the same time, happiness. Happiness inside of my heart. like a like a feeling I haven't felt in a long time except when I with my son, daughter, and and wife. Now I feel closer to Mike, closer than ever, and uh feel some sort of a intimacy between me and him. It's a nice feeling." (Thor, expressing the emotional impact of the workout)

Detailed Summary​

Okay, here's a detailed summary of the YouTube video transcript in bullet points, excluding sponsorships and irrelevant banter:

Key Topics and Arguments:

  • Workout Focus: The video documents a chest and arm workout designed by Dr. Mike Israetel (RP Strength) for Hafthor Julius Bjornsson (Thor), emphasizing hypertrophy (muscle growth) rather than pure strength.
  • Technique Emphasis: Dr. Mike focuses heavily on proper form, controlled movements, and a deep stretch to maximize muscle activation and hypertrophy.
  • Hypertrophy Principles: The video demonstrates hypertrophy training principles, including higher rep ranges (around 15), controlled eccentrics (lowering phase of the exercise), and pushing sets to near failure.

Workout Details:

  • Dumbbell Chest Press:
    • Technique involves a pronounced arch, pushing chest up, and bringing the dumbbells down to just under the front delt with a 1-second pause.
    • Emphasis on stretching the chest at the bottom of the movement.
    • Progressed through different dumbbell weights.
  • Deficit Push-Ups:
    • Performed on elevated platforms to increase range of motion.
    • Emphasizes a full pause at the bottom of the movement.
    • Involved a partial rep scheme of coming 2/3 of the way up and holding
    • Focuses on maintaining a forward/upward gaze to expand the chest.
  • Barbell Skull Crushers:
    • Emphasis on controlled, slow eccentrics (lowering the bar).
    • Cue to keep elbows in during the descent.
    • Goal is to touch the chin with the barbell.
  • Cable Bicep Curls:
    • Performed with the body leaning forward.
    • Emphasizes achieving a deep stretch at the bottom of the movement.
    • Focuses on keeping a "big chest."
    • High rep range and working until close to failure, with a special focus on eccentric control

General Information/Discussion:

  • Rest Periods: Mike mentions they are using bodybuilding rest times.
  • Thor's Training History: Thor mentions he's changing his training method from strength training to hypertrophy and describes his previous dumbbell press max rep experiences (e.g., 150s for 12 reps).
  • Getting Over Body Image Issues: Thor discusses past insecurities about his size and how he overcame them through realization.
  • Calorie Intake: Thor estimates consuming approximately 8,000 calories per day.
  • Bicep Size: Thor mentions he has 63 cm Biceps.