Exercise Scientist Critiques Alex Hormozi's $100M Workout

I'm not really going to gain any more muscle if your goal is not to grow any muscle explicitly if you're jacked enough you can copy this plam damn near verbatim and it'll [Music] work hey folks Dr Mike here for RP strength I am a competitive bodybuilder competitive Brazilian juicy Grappler and a longtime professor of exercise and sports science and something I don't like to talk about often though I talk about it all the time is how profoundly wealthy I am I'm actually just sick of my wealth I'm allergic to it and there's so much around me oh God how ghastly so today put on your top hats grab your monocles don't step into the puddle next to your Rolls-Royce Phantom as you got out to go see the Opera darling elegantly step right over it in your Crystal shoe because today we are examining Alex horos h100 million full body workout uh Alex Heros is gentleman that has made a lot of money various business dealings and since I am also a man of unbelievable wealth we're going to see what his workout looks like and I might have some suggestions and Corrections and observations and lessons to take away 3 2 1 Let's Get Rich so I actually train my body oh look it's Chris Williamson host comma modern wisdom I man so I actually train my body in reverse order of weakness wouldn't advise it like my reverse order of my like worst body part to best body part okay I sure hope they're warming up because you're not supposed to be able to talk through your work sets we'll see how this progresses I train full body every day so like body composition wise fit the best for me I can do superet so I don't have to do cardio and you gain the most muscle all right uh that was like 18 reps in reserve that's cool um that's how I train it work works like a charm I guess um you know when it's special time you have your buddy and you can sort of train through and talk that's cool but real talk like you know once you're doing work sets especially towards the end it's uh not a lot to be said anymore and uh yeah that's just just an observation and as far as a full body workout being the best upsides and downsides it is incredibly time-saving potentially if you have access to your own areas of equipment and you don't have to wait in line for other stuff otherwise whole body gets to be you're just like moving from equipment to equipment and all the transition times eat up a lot of stuff if you're not warming up a ton and you're not training super ultra heavy for Ultra super size then full body workouts are cool otherwise you spend a lot of time warming up for legs and then for back and then for chest and each one has its own specific warmup you have to do and that kind of gets pretty timeconsuming there's nothing particularly magical about full body workouts but they can be done in a short time especially if you super set things so you do chest press you don't rest much you go do some lat pull Downs you don't rest much you come back to chest press that means why while your lats are working and your biceps and your rear delts your chest and triceps and front delts are resting a little bit to get ready for that next set is it the best way to grow muscle probably not is it the best time efficient way to grow muscle yeah it's definitely up there so you don't have to do this with whole body every day you can do upper lower split and do everything back to back to back to back or you can do push pull split and do everything back to back to back to back that does give you tons of cardio benefit it absolutely gives you a great hypertrophy stimulus not the optimal stimulus but pretty damn good especially if you're short on time somebody like Mr horoi he's got business dealings to go to no doubt he has golden Lamborghinis to inspect and platinum pants to put on Scott do rich people do stuff like that pants yeah man these you know what I'm saying the gold pants are so 2008 and you're so 200 late heyo that was a direct line from the blackeyed peas I believe which I never really like that band name I peas are gross I don't want want to hear about that shit was Fergie in that M yeah she can stay all right we'll do um we'll do a double drop okay so go 10 10 10 cool the drop sets are a really good idea in a workout that you're trying to make like realistically not the longest workout ever because whole body man that's a lot of muscles to train and if you're training muscles as relatively small as the side/ rear delts then you know you can't just like do tons and tons of sets with tons of rest cuz you could be 45 minutes into your workout of eight muscles someone's like how many muscles you have to go and you're like two we've done two six left like but the workouts going to be four hours like yeah up so if you can do some drop sets that crushes a ton of volume and a ton of metabolites in a very short space in time especially if the exercise of something doesn't systemically or cardiovascularly fatigue you like you're not huffing and puffing a ton after side or rear Del late raises it's not like it crushes your back or something uses your loots a ton and tires them out so on an exercise like that yeah drop sets are absolutely the way to go now you can see here Mr heroi is using just his bare hands and if you're a Persian God like Sultan horoi here then you don't need any grip assistance devices because you're so used to grabbing money to make yourself Ultra Rich that you're overqualified to use this Atlantis machine with just its grips and I will say the Atlantis machine grips are unbel believable however for some of us mere mortals without oodles and oodles of money I mean your boy got money you feel me my money got money and that money it's not doing too bad right like my money is like trillionaire shit my money has money and that's millionaire shit that's right skip billionaire my money's money's money's money is like it's Scott you know what I'm saying it's got like a respectable home in a nice New Jersey neighborhood in the 50s the money's dad goes to work at the union like a fuing real man and mom stays at home but they they budget their groceries and everyone's doing fine kids are going to school yeah you're so rich your money's got money money I got it they and the that's got F family of money somehow but in any case what you might be interested in as a person of immense wealth is to go on to this place called the internet I know it's scary there's all kinds of websites and portals and apis and all this crazy nonsense you don't go anywhere like that you just you just get a search engine it's this thing where you the tab there a bar and you type stuff in that you want to see and that tells you hey maybe it's this and you look for Versa grips type that shit in or if you're really just absolutely not having this whole internet thing we have a link in the description for exactly that product Scott is it RP branded yeah hell yeah it's RP branded girl we got that RP on that shit so not only do you get the best grip assistance device ever made through alien technology we still don't understand but you can rep RP and if the wrong kind of gang comes into your gym and they're like yo we're holding this place up you're like hey fellas uh consider that I'm an RP athlete I guarantee you they're going to Scamper away and you're not going to follow them because your verses are still tied so deep into that rear delt machine you're not letting go which means your delts get all of the work neither does your grip require mind muscle connection taking away mental bandwidth from your shoulders nor is it going to be the limiting factor so your shoulders can get really really close to failure for vers grips are a really good idea to try if you're Mr hosi apparently you have vers grips installed into your hands cuz you're so rich for all of us regular rich people get you a pair of vers grips and uh again the material from which they're made I cannot comment on because the CIA told me to shut up about it let's go watch more stuff so lock it down as much as hard as you can on your knees like extra there you go yes the lock down on the knees extra is a really big deal uh bonus point if you have someone standing there like Mr harosi but he's too wealthy to be doing this cuz you genely does touch anything his own hands that's for servants to do what you want to do is help your buddy by pushing down on his foot pad so that he can actually lower the machine and then your buddy is going to Clank that top PAD as deep as possible then as he releases the foot pad to go back up to the stopping point he gets a pre stretch in his hamstrings try that that's a big deal and can get every single rep a few more inches of Maximum tension under maximum stretch beautiful another quick tip for the seated curl the way Chris is doing it is just fine leaning back if you can generate the most force and strength like that that's definitely the right answer but some people can still generate really high forces if they come up to the handles leaning forward and that means they get their back further this way their hips tuck under that actually pre-stretches the hamstrings even more it's the very top of the movement your hamstring is going to be pulled apart that much more tension under stretch tension at long muscle length is really really good for muscle growth so if you're one of these folks that finds it comfortable to lean forward and sort of brace on the pad bringing your chest closer to your knees it's a really good idea on a leg curl so lean forward and put your chest up see the stretch now Lean Forward even more yeah mother what's like he knows shit look at them delts big ass delts my man it stretches the shit out of it like this and it also keeps the tension the whole time on your hamstring yep so you don't have any rest what he we trying now no more [Music] Cales oh my God I don't know what acquisition. comom is but I want to be acquired it's a sexual reference I don't know what acquired quite means in that regard Scott what kind of sex move would be the acquisition oh I mean you're always acquiring aren't you darling neat machine oh and there at elevation Fitness in Las Vegas that's a Fine Place to train that's great place yep yep yeah yeah uh you know range of motion could be much much greater for much more benefit I don't know if it's the positioning of the chair and limitation of the machine maybe the chair can go back a little bit and Mr horoi can take his knees and push them all the way back closer towards his armpits that would be dope maybe it'll pause at the end this isn't terrible but uh probably could use some more ROM on it and I I don't know if it's a machine limitation or a technical choice so this will just bother all the fitness people but I'm a fitness person time to find out if I'm going to be bothered I try and do as many perfect reps as I can and then I try and do as many imperfect reps as I can hosi don't pat yourself in the back too hard my perfect reps out of here but seriously I know what you mean uh especially if those last reps are at the lengthened partial position you're doing a good thing if you're doing tons of full range stuff and then you do shortened partials at the end that's probably just like wasting fatigue without a ton of stimulus that you could have saved for the next set but if you are done doing dumbbell presses full range and then you do the bottom third until you can't move yeah uh that's a really effective Training Method 100% one arm yep damn um Scott look at horos delts and arms and shit theyig what does he not have that the a man want months the RP hypertrophy app comes with dozens of pre-made programs from 2 days of training per week all the way up to 6 days of training with specialized programs included for shoulders arms chest back legs abs and glutes each one with male and female options you get them all and can use them as often as you like even building off of them to make your own customized versions for only about a dollar a day click on the link in the description of this video to get started I trying to lean my hip out do you get a bigger stretch great idea hormos is a sharp motherfucker also even from this picture his lats look absurd you don't need to be leaning into shit hormos some of us make a living off Fitness you don't even do that you're just passing through and you're bigger than us and leaner taller and more handsome God damn it God damn [Music] it I mean look yeah like great technique great range of motion great intensity um in most cases he could get five plus reps closer to failure if he had vers grips on real talk that's the case for everyone I'm not just picking on uh Alex harosi if you are able to do that put on the versagrip it's just going to change your back training I promise it's all I'm going to say about vers grips unless I say another thing about vers grips later yeah so the last couple reps I will have to get pnik I'm going to do a little criticism all due respect and all that shit uh I don't train perfectly every time though almost ah if if I don't feel like training perfectly I get one of my servants to do it um you'll see the last couple reps the concentric was really forceful and really intentful and then the Ecentric was kind of just a let go if you're going to do all that work to pull that concentric real deep in there you might as well get that passive less tiring but very muscular stimulating work of holding as much as you can for a nice 2 to 4 second big stret stretch and then come back up don't just return you did all that work pulling the thing now you're going to get more growth focusing on easing the ascentric which is going to be difficult but remember you signed up for the difficult and if you need more motivation just watch a cuos Grizzly video for the love of God Among Us Walk The Immortals [Music] Heroes folks there still more video to come but if you want an extended unrated super beefed up version of this video we have it in our members area along with other awesome videos released all the time get to our members area and see it there all right back to the video one of the problems of training with Alex somebody who has a very dialed in gym routine that for him he doesn't train his chest doesn't train his chest because he says his chest doesn't need to grow anymore Flex sometimes that's real fellas sometimes that's real Jared feather typically doesn't train his calves because they've gotten so big that uh it's kind of absurd and would throw off his symmetry if he actually got him much bigger that's a real thing chest is an unlikely muscle to not have to ever train but horoi seems to have a very gifted chest so he can get away with it not training it I would say just for Mobility flexibility and overall health I would still train chest every now and again but if you do some kind of close grip JM kind of dip situation uh Chester's really getting trained pretty decently even though it's the focus is triceps so are all of us going to have this problem problem no but is it a real thing yeah uh that absolutely can't happen I just move them forward like 2 in and then you get the full stretch yeah it's just significantly harder yeah that's a great point so moving them forward allows tension exposure at long muscle lengths you don't actually get any more stretch you get significantly less they're more stretched back here than they are up here but then you can't apply tension at long muscle lengths back here but you can up here so it's tension at long muscle lengths it's optimizes not the stretch the stretch would be optimized if he sat on an incline or he sat laid down on a full lay down bench and then it stretch plus Max tension does that mean this is a bad exercise no this is a great exercise and a great variation and it's perfect that he's moving his shit up but it's uh pedantic of me and annoying and the usual that you expect on this channel for me to say it's technically not stretch it's just more tension and a longer muscle l yeah do you cycle different exercises across the week not fun do you do them across periods I train the same body parts every day yep we did hip thing today if I'm feeling it I'll do that for a little bit if I'm not feeling it one day i' do a different leg exercise yeah the going by feel stuff's not terrible what I would say is if you do whole body every day I would have probably some different exercises every few sessions at least to try so that maybe you're doing the same exercise twice or or three times a week but not five or six times a week and so you have a couple exercises that you do for every muscle group and you do some different rep ranges so for example let's say you train Monday through Friday on Monday maybe you'll do some heavier squats that's a 5 to 10 on Tuesday heavy leg press is 5 to 10 Wednesday walking lunges with short steps for big knee over toe quad emphasis sets of 10 to 15 and then you're like oh man do I need to really do five exercises you do squats for sets of 10 to 15 on Thursday and then leg press for sets of 10 to 15 on Friday that means you've done three exercises through the whole week but occupied five sessions do that for a few months the different rep ranges are an interesting variant in and of themselves it reduces the probability of injury the probability of just getting stale and when you're done with that and everything feels stale take out some or most of the exercises replace them with others and go back to that pattern what Hermos is doing seemingly is just doing exercises until he's like I don't like this anymore that's cool I just wouldn't do a ton of similar load similar intensity similar volume back to back to back same exercises in a whole body plan cuz that's really hitting the the same part of the body in exactly the same way it doesn't promote the best growth or low variation and it does promote a little bit higher probability of connective tissue wear and tear so I would do a little bit more variation than this but uh then nothing terribly wrong with what he's doing I'm also kind of at like the point of my hey Chris try godamn it I I I I hope he's warming up Chris I'm not really going to gain any more muscle right so it's just like I stimulate that keeps what I've got try not to hurt myself oh this is a maintenance plan okay so if your goal is not to grow any muscle explicitly if you're jacked enough you can copy this plam Dam near verbatim and it'll work that's why Alex her mozi can only do a few sets of each exercise through the weak and be totally fine the intensity doesn't have to be psychotic the volume doesn't have to be psychotic if he wanted to grow grow with a capital G he might be doing a bit more of a body part split maybe just a bit training some muscles a little bit less frequently like quads and hamstrings and chest well he doesn't train chest if he trained chest uh and then some other muscles like shoulders and arms he could train more frequently but it would be more complex split more mind more of a connection and focus to the exercises more exercise in a r more sets but for maintenance uh this sounds like a pretty good plan it's just when you see a guy like hormozi and you watch him train you just automatically assume like this is what got him big but that's not true this is just what he does for maintenance which makes a ton of sense and I'm I'm super happy he said it all right so minus chest that was a whole body maintenance plan that Alex Heros just showed us with Mr Chris Williamson and um I thought it was really nice generally very good technique we can all perfect our technique a little bit more so hopefully some of my feedback here uh went over pretty well and um my last piece of advice to you guys uh before we sign off well first of all uh Alex horoi gets a lucky asshole with Incredible genetics and one hell of a physique out of 10 uh if I didn't have to train my chest I would actually be quite sad I probably still train my chest and get like an obnoxious chest but that's just me um but for the rest of you guys I um I do have my own little bit of financial wisdom because I know horos is out there doing the business thing and CEO shit telling people how to get rich I just have really simple advice for you guys and I'll see you guys next time stop being poor it's not that hard get a job and don't touch me with your poor people hands see you guys next time all right that was a wealth of experience right there's another video you can click on it if you want see you guys next time

For Discount off VERSA GRIPPS use CODE: MIKEVG https://www.versagripps.com/pages/drmike?srsltid=AfmBOorYWydlhw0jov6HbM2wEreW1moccYAzxgleyFsoEQJUAiOdKOR0 The UPDATED RP HYPERTROPHY APP: https://rpstrength.com/hype 0:00 Dr Mike v Alex Hormozi 1:18 Alex Workout Design 7:46 Maximizing Leg Curls 11:17 Mike Smitten by Alex 15:09 Bicep Training and Full Body Training 19:21 Dr Mike's Rating