Mike Trains Legs LIVE- Will He PUKE!?
These notes were generated by AI and may contain inaccuracies.
Scott puts the whore into horizontal. Starting a totally different stream. Answering questions while setting up.
'Oil up' meme died in 2022. Best exercise for lats: no single best exercise for any muscle group—gigantic myth. 10-15 very good exercises per muscle group in most contexts. 5-10 best for each individual. At any time, about 5 awesome, top 3 roughly equivalent. Changes over time due to novelty; body adapts after weeks/months.
For lats/back: pullovers (barbells, dumbbells, machines), every kind of pull-up (especially deep stretch), lat pulldowns, all kinds of rows. Pick exercises seen online, do under control, deep stretch, challenging sets close to failure, 5-30 reps, progress over time. After months/years, some kick ass better—stick to those, experiment with others.
No one best; nuance like cambered bar bench good for pecs (stable, loadable, heavy, awesome stretch), but becomes stale.
Live for entire leg workout: stiff-legged deadlifts, Roger squats, walking lunges. ~2-hour unscripted workout. RP Strength YouTube. Turning off Instagram live.
Welcome to live leg workout RP Hypertrophy app. Two sets stiff-legged deadlifts (mess hamstrings, limit to 2 for recovery). Last time: 245 lbs for 10 and 9 reps. Today: 10 and 9 with 250 lbs. Last 9 weeks of fat loss phase (second two-thirds), progress gently in load, maintain/gain little strength.
Roger squats: bottom 2/3 reps, tracking as regular reps (quick pause, not full pause). 415 lbs. Show Roger squat setup. Walking lunges on transformer bar by rack, 2 sets. 3 exercises total, 2-4 sets each. Second week mesocycle in RP Hypertrophy app, not psychotic yet.
7 accumulation phases/weeks, each 8 workouts (break every 4), ~10 days each = 70 days lifting. When fatigued (twice through), 3-day deload: 4 workouts, day off, extra day off, light easy deload whole body, another day off, restart. Autoregulate extra days off if needed. Better low/moderate fatigue work, especially fat loss.
BSing during session like normal. Phone recording sets. Talk technique, answer questions between sets/rests.
Wearing socks only (gym clean, staples to ground, good stability). No weightlifting shoes (tilt pelvis anteriorly, less ham tension; would need deeper). Deep enough for big stretch: touch 35 lb plates. First set little deep, then 45s for 250 lbs total. Switch to weightlifting shoes for Roger squats/lunges.
Last week: fresh out of bed (hate deadlifting/squatting then, vertebrae decompressed). Today awake few hours.
Feels good. Stretch tight adductors/inner thighs between sets: lunge position, push arm against thigh to push knee out (stretches both adductors).
Shake: 2 Genius shots (45g protein, back on sale soon), 30g carbs Gatorade, half pack Element electrolytes. Near-perfect scientifically. Half during workout, half after, then solid meal. Last week threw up 3 times—not ruling out today.
After 26-27 years lifting, hate bending for barbell rows/deadlifts to change weights.
205 lb warm-up (Ronnie Coleman 'light weight baby'). Working 250 lbs.
Rez donated $10: from 400 lb to 184 lb 15% BF, loves apps. Massive respect—insane transformation, life completely different. Apps guide steps to better shape.
4-5 reps 205 lbs. Technique: push knees back, massive hip hinge, vertical chest, very arched lower back (pre-stretches hams—entire point: stretch under load). Warm-ups no belt/versi grips, add for work sets.
Hafthor Julius Bjornsson broke all-time strongman deadlift record: 510 kg (1167 lbs, straps allowed, hitching ok vs powerlifting). Rolled and picked up easier than 505 kg. Trained him (chest/triceps/biceps) between—take credit.
Thor greatest strongman deadlifter ever (powerlifting aside). John Haack 900 lb deadlift at 198 lb (benches 600 lb).
Half elite, 1/3 very strong, 3+ plates strong for gym goers. Record-breaking barrier smash inspires others (belief, stats). Eddie Hall first 500 kg (1102 lb), Thor 501/505/510.
No gambling (risk-averse, no control). Not bodybuilding expert—Jared Feather (IFBB Pro, follow YouTube/IG).
Open class: Nick Walker (insane update photos/bodyweight—hate standing next to him, very good win chance). Hadi Choopan (Persian Wolf, never underestimate, statue-like classic poses). Derek Lunsford (mystifying X-frame, always shredded). Samson Dauda (reigning champ, don't bet against Nigerians; existence proof of winning ability—Derek/Hadi/Samson all prior winners). Typically don't bet against reigning champ.
Exciting Olympia: 3 former winners unusual, many in prime, Nick can beat all. History: Ronnie 8 years dominated (2002 close, then far ahead); Phil Heath reign similar (Kai Greene pushed but not close). Recent dynamic with many winners—great for entertainment.
Others: Urs Kalecinski (miracle bear, open from classic—too gigantic, 255 lb lean, stripped glutes, hard classic diet; classic lines + open size).
31 minutes, zero sets in. Turn on phone for set.
Got my hyper belt for hypertrophy training. Designed by Jared Feather and Mike from whole cloth, available for sale now. Breathe in, hold breath, press down to generate tension, preload blood pressure higher, let it fall off to get used to it. Prevents dizziness when starting lifts.
10 reps first set. Cool feature of belt: loosen without taking off. Next week, start with three sets instead of two. Raise volume gradually every workout as body adapts and recovers from more sets, leading to more hypertrophy through the mesocycle. Number of challenging sets is the biggest driver of growth.
Roger squats: two plates preloaded, plan four plates plus change (415 lbs). Heels elevated, 15 bodyweight squats warm-up (standard for quad sessions, 12-15 reps). Then ~8 reps at 225 lbs, 4 reps at 405 lbs, then working sets of 15 with pauses at 415 lbs.
Neil (super chat $20): head and neck cancer survivor, right pec used in reconstruction. Follow PT workout strictly; PTs are professionals. Prioritize good technique and range of motion over load, sets, reps initially. Relearn: deep stretch, pause bottom, full up. Takes weeks. Then progress loads for challenging 10-20 rep sets. Use major exercises from RP hypertrophy app (massive library expanding with narrated videos). Expect awkwardness due to reconstruction. Stick with basics like push-ups, bench press that feel better. Once stable with loads, curate top exercises for best mind-muscle connection without joint issues. Best wishes; cancer sucks. Hope AI/biotech eliminates it in 5-10 years.
Love Roger squat machine: huge ROM, massive bottom tension, low top tension. 6-8 reps at ~225 lbs. Add plate each side. Out of breath normal when working. At 405 lbs (four plates), spine compresses, hits pins; solve by adding mat for deeper stretch without losing tension.
Yes, time insulin for gains, but health first: insulin prevents deadly high blood sugar damaging nerves, vessels, eyes. Consult physician. Post-workout: more insulin with big carb/protein (low fat) meal drives nutrients to muscle, small anabolic boost. Blood sugar stability priority.
15 reps target. Story of collab with Mr. Knees Over Toes Guy: robust knees from progressive overload on load/ROM. Demo: cold 275 lbs on heavy slant Smith (~315 free weight equiv), barely got rep with back rounding. Proved point but cringe-worthy.
Gradual Leg Training Return
Easing back: month ago started hard leg training after months easy, year off (only weekly bodyweight stiff legs 135x10, sissy squats 10, walking lunges 10). Muscle memory regrows muscle fast. Progress slowly below capacity to avoid tendon snap; by new year, push heavy again after regaining most lost muscle plus new gains.
Not familiar with net stimulus model or weekly net stimulus. They favor effective reps (reps within 5 of failure most effective; debunked). Every rep contributes if heavy enough; near-failure slightly more, but not hugely. Follow evidence-based: Stronger by Science, RP, Dr. Pak, Milo Wolf, Jeff Nippard. Paul Carter's recent heavy 4-6 rep extremism wrong: 3-40 reps equiv hypertrophy set-for-set. Low reps higher injury risk, especially advanced/high volume. 5-30 reps range nuanced/situational: e.g., stiff-legs <12 reps (back limits), side laterals 15-20 better (protects shoulders).
Diet going well: belt cinches deeper. Offseason vs. contest belt size difference due to leanness.
Rep Progression
415 lbs Roger squats: 15, 13, 11, 10 reps (easier than last week; first heavy week).
Conversation about Tommy Lee's solo career, described as rap rock, not traditional Mötley Crüe style. Comment: "You got to change with the times."
13 reps completed. Next set: 11 reps. Following set: 10 reps. Explanation for decreasing reps: "Because I get tired." If someone does 10 reps on first and fourth set, "either like my gendles aren't showing good" or not working hard enough on first set.
Checks chat, notes ass shot. Jared says, "Good job, son." Praise for Jared as "reigning expert in the world on technique for hypertrophy," knows more and executes better than speaker. Dr. James Hoffman executes exercises like art.
Moving equipment for walking lunges, clearing lunge lane. Humorous backstory on relationship with Jared Feather IFBB Pro: Not met in 2013 as professor at University of Central Missouri; not biological son (speaker 41, Jared 32; speaker not functional at age 9). Twist: Speaker claims to be Jared's son. Jared raised him in Midwestern town, standout high school athlete winning states in every sport but sacrificed college/pro career to raise speaker, worked factory job, became alcoholic, physically abusive. Taught respect, honesty, hard work, alcoholism, union labor, mediocrity at sports. Stories of Jared beating him for taking second at states (debate: states vs. state), later revelation speaker actually won state but not states. "I'm sure the stream will get demonetized later, but that's great."
11 reps completed. Machine praised: "Everyone loves that machine. It's good. Roger Squat is literally made of goat parts. It is so goated." Last set: 10 reps. Hypertrophy app prescribes reps, keeps honest: "You said you were going to do 10 reps on this fourth set."
Loads 135 pounds for lunges. Prepares next exercise during current one to save time, difficult in commercial gyms. Does 6 walking lunges to warm up technique. Drinks water, lays off mix feeling pukey. Notes working muscles feel warmer: quads hot, calves certain temperature.
Jokes about lust for Scott the video guy, staring too long after jokes. Leg veins visible: reference to Carly Simon's "You're So Vain" (not about Ronnie Coleman). Wears chicken bake shirt from Massanomics (Instagram, amazing; have magnetic metal drink holder). Burps with "juice at the end," "Daddy like juicy little belch. Father knows burp."
Frozen Spaceman donates 30 Canadian dollars, asks: with 2 hours/week, how to keep functional strength (not growing muscle, just maintaining). Advice: 5-10 reps per set provide incredible maintenance stimulus for hypertrophy and strength. Better than 2-3 reps, no extra warm-ups needed. For 2 hours/week: 3-4 sessions of 30-40 minutes, superset antagonistic/unrelated groups (e.g., squat set for 8, 30-second breather, dumbbell press for 8). Maintains hypertrophy easily; peak strength returns in 1-2 months of 3-5 rep sets. Search RB Strength YouTube for minimal time training plans (normally 10-20 reps, but 5-10 or 8-10 works with alternating).
RProphy app (likely hypertrophy app): 21 reps at 135 pounds, then 19 reps. Uses transformer bar by Kabuki Strength (Chris Duffin), high bar setting, 24 exercise variations. Completes 23 reps (front loader mentality), so next set 17 reps. High rep lunges "fun."
17 reps, last of the day. Meat sauce burp noted. Workout complete: "It's been real as fudge." Plans more streams if it works.
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