Exercise Scientist Critiques the Kardashians’ Workout Nonsense
In a Nutshell
Dr. Mike critiques the Kardashians' workouts for using too-light weights, momentum-driven movements, and poor exercise selection that limits muscle development. Key fixes include training closer to failure with proper weights, using controlled full-range movements, and choosing exercises like straight-leg deadlifts and Smith machine variations over ineffective machines. The Kardashians get credit for their physiques and dedication, but their training lacks the intensity needed for optimal results.
These notes were generated by AI and may contain inaccuracies.
Dr. Mike from RP Strength analyzes exercise routines from Khloé and Kim Kardashian, noting their significant social media influence and fitness achievements. The analysis aims to identify effective training elements and areas for improvement.
Kim mentions receiving criticism about her arms from a trainer's article, prompting her to focus on arm development. The trainer notes that motivation for body change should stem from personal preference rather than external criticism.
Kim's right side shows weakness compared to her left. Two factors determine side-to-side differences: muscle size (addressed through hypertrophy training) and neural development. Right-handed individuals often have stronger right-side neural connections despite potentially smaller muscle size. Visual analysis is the only reliable method to assess actual muscle imbalance. Unless differences are substantial, minor asymmetries are typically unnoticeable to others.
The cable lateral raise targets the posterior deltoid. Kim performs the exercise with a slight forward lean, which shifts emphasis from anterior and middle deltoid toward middle and posterior deltoid. This technique variation helps develop the round, prominent shoulder appearance many desire, particularly benefiting those with underdeveloped rear deltoids from frequent pushing exercises.
The trainer demonstrates confusion about exercise targeting, incorrectly stating that incline or vertical push-up exercises target the anterior deltoid. The correct exercises for anterior deltoid development are bench press and incline push-up variations.
Khloé demonstrates modesty about her fitness knowledge, relying on her trainer's expertise. The recommended protocol involves 10 repetitions per side with 10-pound dumbbells for four rounds, with 30-second rest periods. Four sets of 10 repetitions is generally sound, but requires proper intensity determination.
Many women perform sets with insufficient effort, where each set could easily accommodate 20 repetitions instead of 10. Training close to muscle failure produces better results in less time. The problem with fixed-repetition sets is that early sets lack sufficient challenge while later sets become excessively difficult, leading to suboptimal muscle stimulation throughout the workout.
A superior approach involves selecting a weight that allows 1-2 repetitions before muscle failure across all sets. This might result in 16 repetitions in the first set, 12 in the second, 11 in the third, and 9 in the fourth, ensuring consistent proximity to muscle failure and more effective muscle development.
Khloé displays well-developed shoulders with clear muscle definition between anterior deltoid and pectoral muscles, plus visible chest and bicep development.
The demonstrated shoulder exercise occupies significant lower body involvement, increasing metabolic demand and providing good stretch to the anterior shoulder. However, the rhythmic, momentum-driven movement reduces effectiveness. Standing or seated variations with controlled movement, full range of motion, and heavier weights would provide superior shoulder stimulation with less overall fatigue.
Kim and Khloé perform a coordinated exercise involving single-arm shoulder press with light dumbbells, followed by spinal rotation. The shoulder press weight appears too light for significant muscle building unless performed to extreme repetition counts. The spinal rotation component primarily trains deep internal muscles with minimal visible impact on physique development.
The coordinated routine provides entertainment value and social enjoyment but lacks clear training objectives. Effective gym training requires both logical exercise selection and appropriate challenge levels.
The demonstrated adduction exercise effectively targets gluteal muscles when performed like an accordion movement: starting from a collapsed position, lifting the body maximally while driving the knee toward the sky, with controlled descent and ascent close to muscle failure. Adding weight on the knee increases resistance for advanced practitioners.
For maximum gluteal development, the upper knee should descend to touch the lower knee with hips gently contacting the ground, then ascending maximally to achieve full stretch and range of motion.
Kim performs belt squats with proper positioning away from the attachment point, creating tension that requires gluteal muscles to perform both extension and abduction components simultaneously. Increasing rope tension and ensuring full range of motion would enhance the exercise's effectiveness.
While Kim demonstrates good glute-targeting form by pushing hips backward with knees remaining behind toes, the belt squat machine's direct hip loading reduces spinal stress and gluteal engagement compared to barbell variations. The upright torso position limits stretch and strength development for gluteal muscles.
Belt squat machines may not be optimal for glute-focused training. Smith machine variations would likely provide better gluteal muscle engagement.
The straight-leg deadlift effectively targets hamstrings and glutes, with shoulder-loaded weight creating significant spinal loading that forces intense gluteal contraction. Wide stance positioning works well for this movement.
Effective training involves lifting heavier weights for 5-20 repetitions close to muscle failure with good technique. Exercises that allow unlimited repetitions without significant challenge provide minimal results, regardless of influencer endorsement. The Kardashians receive high marks for their physiques and training dedication.
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