Dr. Mike Trains Chest and Triceps + Q&A LIVE!
These notes were generated by AI and may contain inaccuracies.
Stream has 842 viewers initially, rising to 1,022. First time streaming a chest and triceps workout at the private gym with Scott the video guy and possibly Dr. Crystal. Plans to warm up, chat about life and training, answer questions. Real workout using RP hypertrophy app.
First exercise: machine chest press (Hoist press machine), first time doing heavy. Previously did as second or third exercise after high incline press; now flipping order. Three sets: first straight set, next two match reps from first set with rest-pause. Followed by high incline Smith press, Smith machine behind-the-neck inverted skullcrushers, extra back work for lat width (pulling down).
Gym allows pre-setting equipment. Barefoot in gym; defends against critic—questions if gym floors have special fungus compared to home floors. Calls out chat user directly.
First warm-up: 115 lbs for 12 reps. Second: 235 lbs for 8 reps. Third: 335 lbs (max stack) for 4 reps. Stretching before hypertrophy work reduces nagging aches for him due to past pec injuries; not ideal for strength/power (sets of 3-5). Shake: two Genius shots (30g carbs from Gatorade), half Element packet electrolytes in ~1L water.
No single best; depends on individual feel. Key factors:
- Deep stretch possible?
- Angle comfortable (buries near shoulder)?
- Adjustable seat?
- Low enough sink for stretch, foot unloader for ROM?
- Arc feels right, no joint pain, hits muscles? Test multiple machines over weeks/months, cycle good ones.
335 lbs (max stack, ~half pound less per Ronnie). Week 1 of ~10-week MES cycle (with deloads). Train to mild discomfort, 3 reps shy of technical failure. Better to underttry week 1, overtry peak week—avoid early fatigue messing progression. Easier stimulus week 1 vs. last week.
First work set: 15 reps (straight).
Fat loss phase: 10 weeks after 5 weeks and 6-week lifting layoff post-surgery (gained mass in surplus for healing). Goal: +2.5-5 lbs or +1 rep per lift weekly for strength assurance against muscle loss. If strength drops, increase special sports supplements.
Rest-pause sets: aim 6-8 reps first mini-set (10s rest), total 15 reps.
- 8 + 4 + 3 = 15 reps. Equivalent to heavy stimulus; main chest work today (high incline hits upper chest mostly).
Gym must allow chalk. Chunks chalk like LeBron, wipes on machine handles for friction on heavy presses (limits force/reps if slippery). Sweats heavily; doesn't wipe machines at visited gyms to leave scent.
First week: underttry (e.g., don't greed from 8 to 9 reps, causes fatigue). Peak week: overtry bonus reps if clean (e.g., 340 lbs for 12 after prior 335x12). Builds confidence.
Technical malfunction: phone/battery overheated (gym 90°F, set to 75°F post-Michigan winter).
Joints: No pain on machine chest press.
Next: high incline Smith press. Gym hot.
It was so cold that I thought I was going to get hurt or not get a pump. I cranked up the temperature. It's a little hot. Scott's getting juicy. Arms aren't looking too small. We'll do shirtless stuff at the end. Got a Smith machine setup for high incline press. Bench set real high. Adjusting bar position and seat. Goal: two plates per side (225 lbs) for two sets—one straight set and one rep match set.
Sean says: If you weigh less than 200 lb, start a bulk. Critique: No problem with Sam, but many newbie lifters went from skinny to obese. Unless taller with larger frame or using steroids, no reason to sprint to 200 lb—ends up fat, sweaty, prolonged cut. Genetic structure plus natty status decides scale weight. Shorter guy jacked at 150 lb, taller at 200 lb. Natural muscle growth slow: 100-200 extra calories/day, 1-1.5 lb/month gain. More than that is fat/water, illusion crashes in cut. Train Wise system maximizes muscle without fat.
That's actually really good advice. But when King Sulich requests all men over 200 lb by sundown in a fortnight, Mr. Samul gets what he gets.
Scoot forward for comfort. Press close to chin/clavicles to avoid shoulder torque. Shoulders produce power. Warm-up with two plates (225 lbs) for 2-3 reps, rest 1-2 minutes, then first work set. Last meso first set: 270 lbs for 10 reps (tracked in RP Hypertrophy app). Targeting 10 reps at 225 lbs.
Chest up, shoulders back. Bench not perfectly centered, but feel centeredness. Secure weights. 10 reps, few in tank. Second set rep match: also 10 reps.
Feet bracing explanation: Bracing feet in rack (back of bench secured, front secured) provides ultra stability, maximizes neural drive, accesses fast-twitch motor units for growth. Instability reduces reps. Stabilize lifts for hypertrophy.
Second set: 7 reps. Bench slides slightly. Hits upper pecs (high incline, arch), triceps heavily. Triceps grow from heavy presses (close-grip incline/overhead), stable synergistic environment like squats for quads.
VersaGrips Hyper Belt: new hypertrophy-specific belt. Thin, tight, solid, bends. Adjustable strap for squats/deads/rows/overhead. Designed by Jared Feather and me, fulfilled by First of Grips. Link/discount in description. Lasts years. Superior to others; using exclusively now.
Age 41, first day first microcycle of long mesocycle. Feels good, joints comfy, excited for progression (heavier, higher volume, +1-2 reps). First microcycle shouldn't be PRs but should feel solid for progress.
Switch to tricep overhead inverted skull crusher (standing overhead extension variation for long head). Bodyweight only (228 lbs today). Pin 8 for height. Three rep-match sets, then deficit push-ups matching reps. Less mobile from large upper body, age, jiu-jitsu—missing overhead work but triceps good. Always bigger triceps rule.
First set: 16 reps. Challenging at bottom/stretch, easy at top—some partials for tension/metabolites. Got deeper than usual. Not systemically fatiguing.
Second set: 16 reps. Triceps pumped.
Favorite pumps: Chest, lats/upper back (feel stuff back there, invisible lat spread).
Chat: Quads great. Subindices: looks to self/others, feel (e.g., tight ball/quad pump).
Third set: 12 reps (target 16), straight to 16 deficit push-ups (no rest).
Tricep pump real. Waist looks snatched post-surgery.
Split: Back/shoulders, legs, calves/forearms/biceps/shoulders (shoulders 2x), abs vibes, push (today). 4 on/1 off. Need back volume (last back 3 workouts ago, off tomorrow). One rep-match set pull-downs (150 lbs, ~40-50 total reps).
Underhand attachment, red bar (no rotation, cinch with chalk, light weight ok for forearms). 21 reps (potentiation after rep 5). Technique: tilt back/forward to clear body for deep lat contraction/range—avoids binding.
Second set: 34 total reps (aim 40 total).
Am I jacked? Some days monster, some days tears of failure at 41 years.
Controlling the eccentric, milking out all the way from down here all the way up on best reps and worst reps.
Six reps. Last six reps of the workout. No long rest needed.
Workout done. Time to sign off. Answer a question or two, say what's up to the chat. Shoot questions that aren't terrible.
Dylan super keeps sending small amounts of money to send pictures into the chat. Get a hobby.
IGF-1 LR3 only cycle thoughts. Never taken IGF-1, wouldn't know how. Only taken growth and regular insulin. Seems fairly advanced. If advanced enough to mess with IGF, any fraction of insulin and growth hormone, or other peptides, probably advanced enough for real substances like SARMs. Said too much.
Thoughts on Jeff Nippard's new science gym. So cool. Looks amazing, sexiest design ever seen. Hope science gets done there. Invited ourselves over, stay tuned.
How to count myo-rep sets towards weekly volume, one for one, or one set after every pause? Where do you tabulate weekly volume? Use RPE hypertrophy app so no need to track manually, it does it under the hood.
Myo-rep sets are not as many reps on approach to failure. Example: three mini-sets, three approaches to failure like 8, 4, 3 for 15 total reps. Not one set (reaching near failure three times). Not three sets (fatigued, short reps like 3-4).
Cut down the middle: 2/3 rule. Example: four myo-rep sets with nine total approaches to failure. 2/3 of nine is six, roughly equivalent to six whole working straight sets. Not perfect, good enough for measurement.
Does back work count as bicep volume? Yes. Studies peg it at 1/3 to 1/2 per exercise per set.
Example: four pulldown sets = four back sets + 1-2 bicep sets. Back workout with 12 sets = 4-6 bicep sets.
Bicep studies with back training: 25 sets often means 25 direct bicep sets on top of indirect back work, easily 30+ total for biceps weekly.
Back training stimulates biceps. On maintenance phases, if training back, just a few curls keeps biceps same size (already good stimulus). Same for pressing and triceps: 1/3 to 1/2 set of presses counts for triceps, most for chest (normal grip presses targeting chest).
Why work out barefoot? Seems like unnecessary pain. If it hurts to walk barefoot on rubberized gym floor, see a podiatrist. Likes being barefoot, feels nice. OnlyFans pays good money for this. Don't look too hard. Signing off, hopefully do this again.
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