Science Nerd Vs Pro Bodybuilders - 雙語字幕
I'm at one of the best bodybuilding gyms in the world, where mass monsters come from all across the globe to train.
And this video,
I'm gonna see if they'd be willing to take science-based advice from me, a science-based lifter who's much smaller than them.
Let's find out.
So a lot of people think like, oh, if you want the best advice, you ask the biggest guy in the gym.
So I'm trying to see if people who are bigger than me would be all right.
open to hearing science-based lifting advice.
Oh, I would for sure.
If you're smart,
you're going to ask the big guy,
you're going to ask the science guy who's also in shape,
obviously, and then you just try to shout out and see what it works for yourself.
Hey, bro, you're obviously way bigger than me, but I'm still wondering, would you be open to taking science-based lifting advice from me?
Absolutely not.
I'm always willing to learn you might not agree with someone's entire training
approach There's always little things that you can take that you can apply to your own training.
Let's hear lateral rate technique,
man All right,
okay So I'm gonna I'm gonna pick I'm gonna be you say you're open to hearing advice of course Okay,
here's one thing I would recommend raising this up.
Okay, and the reason for that Okay, put it at hand height and hold it here you'll feel
the most tension while your delt is most stretched.
Because you're going to get the most tension when the cable and your arm form a 90 degree angle.
So if you go from the bottom, stand up, where does that 90 degree angle happen?
About there.
So going to keep tension when the delt is most shortened.
Whereas if we raise this up, Now you have peak tension right here.
So you are getting the belt nice and stretched.
You probably step out even a more stretch here.
I'm all on the stretch wave these days.
I'm not saying it's the most important thing, but I think it matters.
That tension, when the muscles in the stretch position, that's what's gonna tear up the muscle fibers.
Like I emphasize that on my lips.
I mean, I'm pretty big.
It's working for me.
It's working for you, exactly.
That's it, bro.
Good.
I'm gonna try this today.
I'm gonna go to work on man.
This is nice.
All right.
We got a certified big guy over here Let's go see if he's willing to listen to me.
Excuse me,
bro I was wondering if even though you're way bigger than me Would you be willing to take some science-based lifting advice from me?
Yeah, sure of course Would you be willing to show me how you bench sure?
I want you to do whatever you would do just pretend the cameras are not here and I'm not here.
Oh, let's take the safe things off.
Okay.
I don't know why.
Okay, so first of all, I like, don't do this, but, you know, wait, so you want five plates?
So this is 495 pounds.
Two, four, let's go get it.
This is where I'll probably give you the sum.
space critique.
Trying to go for the junior world record on the bench press this year, and this is 550 pounds.
More than I've ever actually deadlifted in my life, which is insane.
All right, Dean, let's get it buddy.
Here we go!
Drive, drive, drive, come on!
This is work, bro.
So you have a very unique benching style, which is just brute force.
So it reminds me of the deadlift, because just come in like grip and rip, but then they deadlift like 800 pounds.
Who am I to tell you to pull the suck out of the bar?
But in your case, I don't think I noticed a lot of leg drive.
If you could push down and push the floor away from you, press the bar up and back.
If that could help you, Or maybe that would just make you overthink it and actually impress less.
When I make any small adjustments where I kind of have to think about doing it, it always takes my mind off the actual lift.
It makes sense, and listen, people kind of have this caricature of what science-based lifting is.
What it is to me is more along the lines of what's going to work the best.
It doesn't mean it has to be based off a study.
can be doing your own experiment.
And if what you're doing is working, then what am I going to say?
You're one of the best bench presses in the whole world.
So it's like, you know, come up.
So yeah, that was incredible, bro.
You put on a great show.
I it, man.
Thank you.
All right, bro.
This is probably my favorite back exercise.
So can you show me how you do it?
Yes.
How would you load the plates here?
I put the 25.
here just to have a bit more of like weight and resistance at the bottom.
I love to like create like a good stretch.
That's exactly that is exactly what I would do as well.
That's that's really good.
Good squeeze.
Wow, that's the tempo you lift with?
Lift.
Yeah, that's very controlled.
I have to get incredibly nit-picky because this is like basically perfect.
She's squeezing her mid-traps together.
she's pulling them apart on the negative, and then look at the control on the negative.
Like, you can almost feel the fibers pulling apart on the negative.
Whereas a lot of people who do this exercise will just let the weight free fall,
and they only think about getting the weight up rather than controlling it on the way down.
But that's when most of the growth happens, A double plus, you nailed it.
Yeah, that's perfect.
Good job.
No wonder you're so freaking jack.
What a lot of people do is they get so obsessed with adding weight that they let their form slip And they're like,
oh, I'm adding so much more weight.
I'm getting stronger But it's like no your form is just getting
worse But I think you can become so obsessive with the form that you just like you can't get that like um in the movement
Anymore as long as you can still get that um then I think it's totally
fine to be as perfectionistic about your form as you want to be.
This guy is massive.
Even though you're obviously a lot bigger than me, would you be open to taking a few science-based tips from me or no?
Absolutely.
Yeah.
Okay, cool.
So what's a weak point that you're trying to bring up on your physique right now?
I would say my back more or less.
Is it more mid-back or more with some more like thickness versus like more with let's go do some some pull-ups
You want to show me your your technique?
Yeah, it's good.
I actually have another question for you.
What's your weight right now, bro?
I'm three forty five Well, I was like almost 200 pounds on me.
I need a lot of assistance.
Yeah.
Yeah, well If you're 345 pounds, that's a nice range of motion, man.
Good control.
So I talk about technique from a science-based perspective, there's two things that I look for.
One is range of motion.
And the other thing is control on the negatives.
You did both of those things great.
A of people on pull-ups cut the range of motion short either at the bottom or at the top.
with the bottom being extremely important, because that's where the lats are going to be most stretched.
The other thing a lot of people do is they tend to use a lot of momentum on pull-ups.
So kind of use a lot of hip drive to get themselves moving,
which I think is actually an advantage of using assistance, because it forces you to be a little bit more locked in.
Absolutely, yeah.
Guys who are trying to get really, really jacked, like you, are actually almost too much.
proud to use assistance.
They almost see it as like, oh, I don't need assistance.
No, but I'm a lot lighter than you.
I can do quite a few bodyweight pull-ups,
but I find I can connect with my lads better if I use I thought that was a really great thing as well.
The only thing I did notice,
and I don't even think it's a bad thing, is that when you do your pull-ups, you almost arc a lot.
You almost keep your head up.
away from the bar.
Do you notice that?
Is that I'm sure?
Yeah, chest to the bar.
You're essentially squeezing your shoulder blades together.
When do that, if you stay completely upright, you'll isolate the lats a little more through if you just turn side on.
What's called shoulder adduction.
So essentially, bringing it down in this plane as the more you lean back, now you're gonna get some some mid-trap involvement.
Pull-ups are meant to be a complete back exercise.
Yes.
It's a bad thing.
It's different ways of executing it I suppose.
I give you an A double plus on your technique.
It's great.
We want to see what's going on.
I was also incredibly curious, how many calories do you eat a day?
But this year is actually less than usual, I'm like 7,000 calories a day.
A day, 7,000, bro.
Like 65 to 7, usually, yes, closer to 7.
How many grams of protein?
Just under 400.
And your body weight is 340.
The studies do show that you tend to max out the anabolic response around 0.7 to 1 grams.
of protein per pound of audio weight, so you could probably get away with like 350, 340, 350 a...
that's true.
I I need like one more, a couple more, a couple more big guys, big guys, big girls, whatever.
Would you be open to taking some science-based advice from me, even though you're the pro?
Hey, look, they're the same.
Oh!
Okay, okay, okay.
It like a good English.
No, that's totally fine.
Is it cool if I give you some workout tips?
Okay.
Yeah, correct.
What's a muscle that you're trying to improve for your next show?
What's something you're really trying to work on?
My legs.
So what's an exercise that you've been doing to try to bring up your legs?
Squat.
Squat?
Yeah.
Can show me how you do it?
Yeah.
Yeah.
Okay, let's do it.
Let's do it.
So I just want you to front squat however you normally would.
Nice.
That was perfect.
Your depth is great.
Your is efficient.
Your rack position is good.
A lot of people have a tendency when they front squat to kind of like Like,
let their back curve forward, but you do a really good job of keeping your elbows up and keeping your chest tall.
You really deep.
A lot of bodybuilders especially will try to load too much weight to the point that they end up only going about like halfway down,
whereas you get all the way down.
So I have to ask you another question.
You're trying to bring up your legs.
So how many times per week do you train your legs?
two days per week?
Okay, so that's that's perfect as well.
How many sets would you say you do for your legs?
I 10?
About 10 sets?
Okay, and you do that twice per week.
So you're doing about 20 sets per week.
So I have I have nothing for you.
Thank so much.
So I was curious, even though you're obviously much.
bigger than me would you still be open to taking training tips from me yes of
course for him he always likes to get in new information and learn from others if
it works for him great but doesn't then at least he learned something new right
nobody knows everything of course he there's things that he doesn't know yet
so the more he knows the better what's a body part that you're trying to improve this off season,
maybe a weak point or something that you're giving more attention to.
Okay, so like mid traps, mid traps, okay.
For back thickness, there's actually something that I do on the T-bar roll that we can try.
It's a T-bar roll that turns into a Kelso shrug.
So once you hit failure...
leave your arms straight and do this.
So you're not actually, you're not rowing, it's a shrug.
It's a mid-trapped shrug.
That'll allow you to get more reps for your mid-traps after you've exhausted your ability to fully row.
So it's basically an extended set beyond failure.
I just want you to try that out.
So for mid-trapped emphasis, Clear the elbows out at about a 45 degree angle.
If you keep them too tucked, it'll be more lat emphasis.
And then once you can't squeeze it all the way up, keep your elbows locked.
and just shrug here, that's it.
And so keep the elbows locked.
It's just squeeze, just squeeze.
That's it.
That's it, that's it.
That's it.
Nice.
What do you think?
Yeah, good.
Yeah, good.
All right, nice.
Look at his arms.
Look at this, this is crazy.
Even though you're obviously way bigger than me, would you still be open to hearing science-based lifting advice from me?
Absolutely.
What would you say is a weak point on your physique, if any?
This isn't a good point.
because hyper critical.
I everything's a weak point.
So to me, that translates as no weak points.
One of the things I put most of my focus into is just the lats.
How many days a week do you train your lats right now?
I only train four times a week.
So I train everything once.
Biceps are trained twice.
Is there a reason for that?
Like, do you think that you need six or seven days for that muscle to feel recovered?
because you're hammering it that hard?
Or do you think that after like three or four days I'm not really sore anymore I could come in and smash it again?
I mean there's different like ways to train as you know and one of the things that me and my coach have tried recently is a really
high intensity program with lower volume so we're only training four times a week and with how hard I'm training I do need about six,
seven days to rest to come.
back and have another good workout when you look at the studies on training
frequency they're mostly college-aged guys who are not even remotely at your
level of muscular development so it's like I'm totally open to the
possibility that like once you get to this level you can incur so much muscle damage in a
session because of the loads you're using because of how much your master is that,
yeah, you just do need a long time for that stuff to get back to baseline.
Yeah, exactly.
All right, all right.
Well, I was nervous you were going to say no about the science based thing.
Oh, yeah.
The answer.
These are the things like?
Okay.
I want you to do it how you would do it.
So don't try to scienceify it for the video.
Yeah.
Just normal.
Nice.
That's the tempo you'd normally use?
At this way, yeah.
One thing he's clearly doing is driving his elbow down.
That's going to activate his lap.
And actually not doing what a lot of bodybuilders do on pull downs, which is squeezing their mid traps together.
He's completely isolating his lap by driving his elbow down.
There's almost no, no swaying.
amazing control on the negative and he's keeping his shoulder square.
So if you look front on, he's not doing this, which a lot of people do to cheat.
This is good.
I I can tell it's a non-dominant hand because you're kind of curling with your wrist a little bit more.
Also, when you extend, there's actually no need to extend back behind your midline because the lats have no leverage there.
See, a lot of people have a tendency when they do pull-downs to go like way and pull back here.
But your less literally can't contribute to that motion.
The traps can take over, but clearly he's trying to isolate his last here, but that looks really good, Queen.
You know, you said something about the wrist being bent.
I never catch that.
And when I switched it, just something's that small.
I that much harder to track.
Yeah, yeah, yeah.
It sense.
Because you see, like, when you're training your less, there are multiple joints where tension can leak.
It means that if there's unwanted movement here, that tension isn't being directed as efficiently to the muscle where you want it.
Last question.
What's your favorite?
Do have your double bicep?
Front double bicep?
Yeah.
Would be down to do a front double bicep with me?
Sure.
Yeah.
Let's do it.
Oh, I was going to you.
How heavy are you, bro?
I wait.
Now it's 293.
393.
Thanks.
Yeah, Quentin is probably, probably has the most amazing physique I've ever seen in person, like that I've stood next to.
And it's funny that I asked him what his weak point was.
and he was like, I don't know, I have so many.
And it's like, I knew he didn't have one.
I'm gonna go ahead and link everybody who is in this video's Instagram, YouTube, whatever, down below.
So sure you go show them some love, let them know that you came from this video.
I really appreciate that.
If you guys enjoyed it, leave me a thumbs up.
Subscribe you haven't already, and I'll see you out here in the next one.
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get to friend there's trend on the upside you said to be funny bro I don't have jokes
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