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[@RenaissancePeriodization] Work Smarter: Grow Huge Legs Without Heavy Weights (Feat. Thor)

· 5 min read
[@RenaissancePeriodization] Summarizer
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@RenaissancePeriodization - "Work Smarter: Grow Huge Legs Without Heavy Weights (Feat. Thor)"

Link: https://youtu.be/l1oyzOqN1ck

Short Summary​

This YouTube video documents a challenging, high-rep, low-weight leg workout with Hafthor Bjornsson (Thor), the world's strongest man, focusing on hypertrophy. Despite his incredible strength, Thor struggles with bodyweight exercises and deep stretches, highlighting the difficulty of the routine designed to target his quads, glutes, and hamstrings.

Key Quotes​

Okay, here are 4 quotes extracted from the YouTube transcript, representing valuable insights, interesting data points, or strong opinions:

  1. "Interestingly enough, Thor is the holder of the world's biggest deadlift in strongman, over 1,000 lb. And you would think, "Oh man, he's got to have this really strong posterior chain." You're completely correct. That just illustrates how insanely difficult the exercise that we're doing is because glute hamrays properly executed is really, really tough." - This quote highlights the specific difficulty of the glute-ham raise exercise. Even someone with world-class strength in related muscle groups finds it challenging.

  2. "When you're doing your right leg, your right glute is getting hit because it's getting stretched like crazy. But your left quad, especially the very middle of your quad, which it doesn't get hit very well in almost every other exercise, gets hit because your hips are extended and your knee is extended as well. It's a twofer. It's a glute and a quad exercise. And really three, because it hits your inner thighs a ton due to that stabilization effect." - This provides detailed reasoning for why a specific movement, a bulgarian split squat, is valuable as it targets multiple areas instead of a single muscle group.

  3. "If Thor, the world's strongest man, can get a good workout with just his body weight. I think you can, too." - This quote is a powerful and relatable statement. It suggests that effective training doesn't always require heavy weights, implying that intensity and proper form can be just as crucial, a relevant message for a wide audience.

  4. "It hit really hard. Everything is just fucked right now. My thighs, hamstring, ass is super... burning and almost like feeling like I was about to tear a muscle." - Thor providing real-time feedback on how hard his body is working while doing the work out.

Detailed Summary​

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

Key Topics:

  • Leg Day Workout with Thor: Hafthor Bjornsson (Thor, the Mountain from Game of Thrones, and world's strongest man) undergoes a leg day workout focused on hypertrophy.
  • Light Weight, High Reps: The workout emphasizes light weight, high repetitions, and eccentric (slow, controlled) movements for muscle growth rather than pure strength.
  • Assistance and Modification: Due to Thor's size and previous back issues, exercises are modified or assisted to make them possible and safe.
  • RP Hypertrophy App: The video promotes the RP (Renaissance Periodization) Hypertrophy App and a Cyber Monday discount.
  • Humor and Banter: The video is filled with humor, playful insults, and general banter between Thor, Dr. Mike Israetel, and other individuals (Jared, Dylan).
  • Discussion About Bodyweight Training: The video highlights that bodyweight exercises can be challenging even for incredibly strong individuals.
  • Bathroom stories: The video ends with a conversation on mishaps that occurred while training.

Workout Exercises and Details:

  • Glute Ham Raises (Assisted):

    • Thor uses a glute-ham raise machine but needs added weight for assistance (to counteract the machine's assistance).
    • Focus on straight legs at the bottom of the movement.
    • Emphasis on control throughout the exercise.
    • Two sets of 20 reps, performed in "my rep sets" (8 reps, rest, 5 reps, rest, etc.).

  • Hack Squats:

    • First time Thor has really done hack squats.
    • Focus on feet placement (pointing toes out, feet slightly lower on the platform).
    • Emphasis on depth.
    • Warm-up set and a set of 20 reps, utilizing a slow and controlled tempo.

  • Sissy Squat/Bodyweight Squat Combo:

    • Sissy squats are initially attempted but modified due to Thor's toe injury.
    • Instead, he does heel-elevated bodyweight squats.
    • Focus on staying upright, controlling the descent, and reaching a full squat position (sitting at the bottom).
    • Three sets of as many reps as possible (AMRAP), with a focus on slow and controlled movements.

  • Nordic Hamstring Curl (Glute exercise using a GHD and "ski poles" for assistance):

    • Sitting all the way down into the knee stretching out the front glute.
    • 20 Reps

  • Bulgarian Split Squats:

    • Using hands for support.
    • Two sets of 20 reps per leg.
    • Emphasis on depth and feeling the stretch in the glutes and quads.

Arguments and Information:

  • Bodyweight can be effective: Even the world's strongest man can be challenged by properly executed bodyweight exercises.
  • Proper Form is Key: Emphasis on controlled movements, proper positioning, and feeling the target muscles working.
  • Hypertrophy vs. Strength Training: The video illustrates the difference between strongman training (low reps, heavy weight) and hypertrophy training (higher reps, moderate weight).
  • Posterior Chain Strength: Despite Thor's incredibly strong posterior chain (from deadlifting), the glute-ham raise is still challenging, highlighting the specific demands of the exercise.
  • RP Hypertrophy App Benefits: The app can help individuals of all strength levels achieve muscle growth.
  • Thor's Back: Thor's back is fried from deadlifting.
  • Jared's commentary: Jared, a Renaissance Periodization team member and IFBB Pro bodybuilder provided comedic relief by playfully mocking Thor.

Humorous Highlights:

  • Dr. Mike's playful insults towards Thor regarding his leg strength.
  • Thor's reactions to the difficulty of the exercises.
  • Jared's trash talking.
  • Bathroom discussion at the end of the video.
  • Dylan's appearance, Harry Potter appearance, and the back and forth banter with the team.

This summary provides a comprehensive overview of the key information and events presented in the YouTube video transcript.