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Exercise Scientist Grades Real Gym Workouts. Some Were Shocking

Renaissance PeriodizationJuly 8, 202624m
Topics39
Workout Critique Format and Rating System0:00Ryan's Twice-Weekly Full Body Workout0:31Pull-Up Technique Recommendations1:31Bench Press Analysis2:00Grip and Exercise Modifications2:30Calf Raises and Tricep Extensions2:30Leg Extension Recommendations3:33Ryan's Overall Rating4:03Jason's Pull Day with Shoulders4:04Overhead Press Modifications5:01Overhead Press Technique Adjustments5:30Smith Machine Rows and Pyramid Issues6:00Row Technique Recommendations6:32Rope Cable Curls7:01Jason's Overall Rating8:02Brian's Jiu-Jitsu Training Day8:32Bench Press Plateau Breaking9:01Dumbbell Row and Supersets10:00Bicep Curl and Lateral Raise Supersets10:30Weighted Decline Sit-Ups11:01Brian's Overall Rating11:32Axel's Ring Pull-Ups12:30Overhead Press and Muscle Snatches14:00Axel's Overall Rating14:30Armuan's Second Leg Day15:00Time-Saving Set Recommendations15:31Hip Thrust Technique16:00Smith Machine Squat Programming16:30Exercise Order Optimization17:31Armuan's Overall Rating18:30Sebastian's Torso-Limbs Split19:01Torso B Session Exercises19:30Lat Pulldown Technique20:30Incline Press and Cable Laterals21:00Kelso Shrugs Criticism21:30Exercise Consolidation22:01Workout Structure Guidelines22:30Workout Critique Submission Guidelines22:59Video Submission Requirements23:30
In a Nutshell

Dr. Mike rates five user-submitted workouts on a 5-tier scale and gives direct technical fixes. The standout performers were Brian and Axel, both rated elite for crisp technique and smart set-rep schemes, while Ryan, Jason, and Armuan landed in the solid-to-elite range with tweaks like swapping overhead presses for lateral raises, front-loading heavy sets, and converting 8×8 leg extensions to myo-rep clusters. Core takeaway: prioritize compound lifts first, keep exercise selection under 5–6 per session, and save variation for when progress stalls.

AI-Generated Notes

These notes were generated by AI and may contain inaccuracies.

Dr. Mike from RP Strength critiques user-submitted workouts on a scale of disaster, broken, mid, solid, or elite. The format includes giving advice, insights, and making respectful jokes about the workouts submitted.

Ryan trains only twice per week due to work and family limitations. His workout includes weighted pull-ups for 3 sets of 10-15 reps with 1 rep in reserve and the last set taken to failure. The technique shows full range of motion with good height achieved.

Ryan performs a rest-pause technique at the bottom of some reps during pull-ups. While acceptable from a stimulus perspective, maintaining consistent cadence across all reps is preferred for tracking purposes.

Bench press is performed for 3 sets of 8-12 reps with 1 rep in reserve and the last set to failure. Technique is excellent with gentle chest touches. Since Ryan trains only twice weekly, all sets should be taken to failure rather than maintaining 1 rep in reserve, as fatigue management is minimal with this frequency.

For weighted pull-ups, underhand grip is recommended to increase biceps involvement since no dedicated bicep work is performed. For bench press, a very close grip setup with elbows tucked significantly is suggested to target both chest and triceps rather than primarily chest.

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