Garage Pull Workout

Рет қаралды 54,581

3 жыл бұрын

This is a sample workout designed in accordance with the scientific principles of hypertrophy training.
PLEASE feel free to try it yourself!
To determine rest times per set, unless otherwise specified in the video, do your next set once:
Your target muscle is no longer still burning from the last set,
You feel like you can push the target muscle hard again, and are mentally ready for another hard set,
Your breathing is more or less back to normal, and
Your synergistic and stabilizer muscles are recovered and ready to support your target muscle in the upcoming set.
For autoregulated training programs, give the Male or Female Physique Templates a try:
Male: renaissanceperiodization.com/...
Female: renaissanceperiodization.com/...
If you're just getting started, try the Simple Training Templates, and if you can't make it to the gym, try RP Gym-Free:
Simple: renaissanceperiodization.com/...
At-Home: renaissanceperiodization.com/...

Пікірлер: 129

@scotpgot 3 жыл бұрын

Dr. Mike talking to me in Russian in the middle of a set is just about the scariest thing I can imagine. Maybe only topped by if he were dressed as a clown.

@KrisKArnold 3 жыл бұрын

I just assumed Dr. Mike was trying awaken the Winter Soldier.

@upscrambled9367 3 жыл бұрын

that + the nipple line laugh

@eliotopian 3 жыл бұрын

I need it in German with an angry face

@Milan_M95 3 жыл бұрын

Never seen someone so smooth in English and Russian at the same time

@keatoncrump9832 3 жыл бұрын

Dying at the "Oh hey America.... America!" too good.

@PinPinKula 2 жыл бұрын

You have to know what they are taking about beforehand.. that RP means russian spy, or that mike is a russian spy.

@deusvult95 3 жыл бұрын

Dr Mike is literally the funniest guy on fitness industry that I know. Also this channel deserves way more subscribers! Best of luck from Argentina!

@562wiseguy 3 жыл бұрын

Agree but perhaps too brainy and not enough drama for the majority of kids

@mohitverma3553 3 жыл бұрын

@@562wiseguy exactly my thoughts! Kids want drama. This guy is all about knowledge with a touch of sarcasm. Which clearly most people don't get.

@itsthatguy6878 8 ай бұрын

3 years later hes closing in on the million!

@Romanuno 3 жыл бұрын

Love how this videos are both educational and entertaining!!! Keep it up Dr. Mike!!!

@ParvParashar 10 ай бұрын

I really love and appreciate the garage training videos. They’re extremely helpful to me and all other people training at home/garage gym. The technique cues, exercise ideas and ways to increase intensity of an exercise is so useful. Thank you so much for the outstanding content. I’m very grateful. Definitely going to add dumbbell pullovers in my training program to isolate the lats more to provide them additional volume. The technique on bent over barbell rows and all other lifts was amazing! 💪👍🙏

@WarriorFromV4LH4LL4 3 жыл бұрын

When Dr. Mike speaks Russian you know the client has no choice but to comply!

@strikevince14 3 жыл бұрын

Setting up a basement gym in anticipation of gyms closing again, so thanks for this! Love the content and Mike's little side plots

@DAatDA 3 жыл бұрын

Doc, thank you for the training advice and the life coaching. Got my eye on a Sonata, good to know it's just grindin' that will get me there.

@loljk9443 3 жыл бұрын

Very reliable vehicle my friend

@elenexxenele8443 3 жыл бұрын

I have a basic rack, bench w/leg home gym and struggling to get a pulley system set up for pulling. Can't wait to watch the video on my lunch. Thank you RP

@arigda52 3 жыл бұрын

Goal 1: get huge like Dr. Mike. Goal 2: learn Russian like Dr. Mike.

@ericoshea9382 3 жыл бұрын

Awesome episode!

@adamcastro4448 3 жыл бұрын

I always want to workout with you guys then I see these videos and get reminded that I’m not ready haha

@iloqin 3 жыл бұрын

These vids are awesome! I hope you visit all kinds a folks in their home gym with barbells and dumbbells. Or use what they got. Helps those like me without a lat pull machine, although I have a Spud type pulley rig thing. Chest tri one next?

@AdventuresOfRogersAndHenderson 3 жыл бұрын

Great video Dr. Mike. Would be interested in a garage leg training session also!

@nickvoelker7180 3 жыл бұрын

I really appreciate getting to watch another long limbed person train. It's nice to have a frame of reference beyond my gangling self in the mirror.

@nickvoelker7180 3 жыл бұрын

Random idea. On the pull over, how about setting up a resistance band to push into at the top just in case you don't have partner to help you out?

@TypicallyUniqueOfficial 3 жыл бұрын

That shoulder lateral exercise would be killer with some kettlebells. Also I love these workout videos so much.

@vasiliy_dxb 3 жыл бұрын

11:04 "Yeah, Arman, why don't you bitch out and rest a bunch at the bottom" *Arman nods and rests* "GO GO GO IT WAS SARCASM MOTHERFUCKER" I swear I broke out in laughter

@SirSmacxem 3 жыл бұрын

Dr. Mike is the best

@purplecircle7413 3 жыл бұрын

11:06 LMAO

@franciscojavierescobart.7609 3 жыл бұрын

I just feel it 🤣🤣🤣🤣

@nicolaos355 3 жыл бұрын

I would love to see some beginner training routines. FBW or upp/lower.

@beaucarpenter4688 3 жыл бұрын

I'm glad Mike is on our side.

@lucabielski2909 3 жыл бұрын

Glad to see Jared’s crocs are back

@ankitbrother 3 жыл бұрын

Jared looking huge !

@KGReef 3 жыл бұрын

I love when you say "1 more" 😂 but wait there's more! Lol

@vikaschaugule8890 3 жыл бұрын

Sir, kindly upload videos on garage push and garage leg workout as early as possible. Waiting for it. Thanks.......

@valery-meraki2534 Жыл бұрын

Been waiting ✋️

@pegleggreg3627 3 жыл бұрын

Man, I thought Dr. Mike took the time out to nail the guys name down properly and was sp impressed. Then halfway I see Dr.Mike speak perfect russian. Respect both ways haha

@Croissantrophy.meme.channel 3 жыл бұрын

He's from russia...

@PWNERLasse 3 жыл бұрын

gonna have to try those lateral raises

@mattc4266 3 жыл бұрын

Good workout actually somewhat scientific unlike the other ones

@travishibachi 3 жыл бұрын

Unlike the other ones what? Care to elaborate???

@mattc4266 3 жыл бұрын

Check lots of his other videos that are scientific you will see me point out why

@markwilson46 3 жыл бұрын

Dr Mike telling you to squeeze is one of the most terrifying things I've ever seen

@mattb4251 3 жыл бұрын

Jared looks like Recoome from the Ginyu Force. Nice crocs, bro.

@szymonmikoajczyk252 3 жыл бұрын

So now we know the real meaning of RP ;]

@repe0 3 жыл бұрын

I have to make a soundboard for whenever I workout. Control the descent, bad reps don’t count, only quality reps, SLOW, SLOWER

@alimehrozi2828 3 жыл бұрын

Hey Mike for someone wanting the smallest waist possible isn't it better to hit all these muscles sitting or via machine so one does not engage core in order to keep waste as small as possible? And then also to use a belt to further lessen the burden of the core?

@FinanceMinister47 3 жыл бұрын

Next garage push please

@hs.b.9677 3 жыл бұрын

3:20 Mike keepin’ it real ahaha

@StephenMarkTurner 3 жыл бұрын

"The Americans" :-)

@joshua3863 3 жыл бұрын

code switch hard af

@purplecircle7413 3 жыл бұрын

That is a large Georgian man

@qv8075 3 жыл бұрын

We need to get RP to a mil to open their own gym

@jaredmatthews9403 3 жыл бұрын

I want a scientific pull-out workout

@superice1234 3 жыл бұрын

that was great lol

@degenbabi976 3 жыл бұрын

I LOVE RP ESPECIALLY DR MIKE NO HOMO

@uganthensubramaniam7188 3 жыл бұрын

It's almost as if dr mike is making videos specifically for me lol

@LarryShipeWorld 3 жыл бұрын

Worked his ass!😆

@franciscojavierescobart.7609 3 жыл бұрын

You know you're fried if you see Dr Mike and Jared coming to your home

@SeizedaJay 3 жыл бұрын

Hahahahahahahahahah. He said nipple!!

@DrDeusExMachina 3 жыл бұрын

need a scientific garage chest day

@mesa41141 3 жыл бұрын

Man I would be so huge if Dr Mike yelled at me during my workouts

@harrison_caton 3 жыл бұрын

Is this Arman from the RP plus webinars?

@spencer.eccles 3 жыл бұрын

3:25 me playing Heroes and Generals as Russian faction in America

@SergeyLifts 3 жыл бұрын

Super cool hearing Mike speaking russian

@MrKimijo 3 жыл бұрын

did Jared say dissapointing at the end there?

@alexiustroskie9754 3 жыл бұрын

What was this workouts radioactive name?

@SLVasqu528 2 жыл бұрын

VIP Shit: That's for another episode LMAO😂😂😂😂😂😂😂😂😂😂😂

@jcrhea001 Жыл бұрын

Is a pullover push or pull?; I know it incorporates the word pull but it seems more push to me

@anthonytibbs9902 3 жыл бұрын

In a world full of bullshit, these guys are refreshing. Dry humor, nothing gimmicky, a shit pair of slip-ons and crocs, oh and a fucking Hyundai. Keep it real

@SkateNorf 3 жыл бұрын

Mike can we see you do a workout you always just stand there torturing ppl :D

@matthewcarbajal2926 3 жыл бұрын

The palumboism is real

@mconcepcion752 3 жыл бұрын

Mike speaking Russian gave me chest hair

@McMeatBag 3 жыл бұрын

How do we know Mike isn't a KGB agent

@DJHEV 3 жыл бұрын

In Soviet Russia, MRV recovers to you.

@kazimierzkiszko5452 3 жыл бұрын

Dr Mike Brother Slav

@a2j544 3 жыл бұрын

11:05 lmao

@angrygoldfish 3 жыл бұрын

That Hyundai is hoping you don't have suntan lotion on your hand... xD

@musclemedicine_M.D Жыл бұрын

20yrs I’ve never see blood clotting directly related to TRT in men. High HCT as a “risk” for clotting is related to severe medical conditions then extrapolated as a cause by unaware MDs to TRT.

@micantra 3 жыл бұрын

Dr. Mike speaking Russian is everything to us Eastern Europeans XD

@willhenn2025 3 жыл бұрын

Where does Dr. Mike find these 6'3 bodybuilders lol

@wcuberos 3 жыл бұрын

What does RIR stand for?

@dujkan9040 3 жыл бұрын

Reps in reserve

@wcuberos 3 жыл бұрын

@@dujkan9040 Thanks man

@nismoaltima1326 3 жыл бұрын

Dr Hornswoggle

@kinginthenorth1437 3 жыл бұрын

Jealous of that drive way decline. My 'garage' gym in my apartment living room. Also in Canada and I wouldn't really want to workout outside the half of the year it's snowing outside.

@linyaodennisfu7855 3 жыл бұрын

Just put a plate under the bench, works even better

@kinginthenorth1437 3 жыл бұрын

@@linyaodennisfu7855 Unfortunately not safe with the way my cheap ass bench is designed.

@hefferonjoe 3 жыл бұрын

Russian doctor Mike needs to play the evil genius in the next Bourne movie

@its_james_fitness 3 жыл бұрын

Why stand on the soft board thingy? He couldnt maintain an extended lumbar and it doesn't increase the ROM anyway, we can get full ROM just by rowing without a defecit

@vladtepes6690 3 жыл бұрын

Interesting workout, don't think that many sets were 0 RIR though.

@Omar1066 3 жыл бұрын

Do you think it was technical 0RIR?

@vladtepes6690 3 жыл бұрын

@@Omar1066 so technical most looked like 2-3 RIR, like the way he gave up doing dumbell curls when had a couple left. Leaving that much in the tank has never helped me improve, maybe works for some.

@Omar1066 3 жыл бұрын

@@vladtepes6690 I agree. It maybe why some people need more volume if they are training with 3+ RIRs on weeks that are supposed to be the hardest of their mesocycle.

@DCJayhawk57 3 жыл бұрын

Red Dawn: Garage Edition.

@zerinwolfgramm2526 3 жыл бұрын

How do you develop bouldering calves?

@hs.b.9677 3 жыл бұрын

@Mike did you say Russian Spy ? 😂

@1rickopotamus 3 жыл бұрын

Mike knows russian too what can't this guy do

@burdmann24.7 3 жыл бұрын

I know Georgia as the birthplace of Joseph Stalin...... that's 4

@RishiAJ 3 жыл бұрын

So "spion" in Dutch is the same as in Russian. Interesting.

@jewelfewel 3 жыл бұрын

Я некоторые по-русски

@learntoswim2777 3 жыл бұрын

If I learn how to speak Russian will I be as jacked doctor Mike

@kingstyle1577 3 жыл бұрын

Good technique good coach-partners with excellent knowledge but something is missing from the individual. And that's the discipline and the focus. Just my opinion. Great video doc!

@J90JAM 3 жыл бұрын

* whistles in Russian * 👍👍

@TsarOfTheStar 6 ай бұрын

Dr Mike talks Russian!

@horsiemetaldetecting5975 3 жыл бұрын

supersetting lateral raises with upright rows is essentially the same as dropsetting the lateral raises and doing them shittier. Same resistance profile, nothing changes other than leverage plus some other muscles come into play. Dont see the point here. If youre doing a superset, i would choose something with a different resistance profile such as a y raise etc. dependign on the goal.. Besides that, these "lateral raises" are not hitting sidedelts very well...but thats another point entirely

@joojotin 3 жыл бұрын

Yep

@ChosenKryptonian 3 жыл бұрын

He's from Georgia but he's armenian

@unknown4822 3 жыл бұрын

my lower back would be fried after the first couple exercises

@AeriaOris 3 жыл бұрын

As you do this and conventional deadlift a lot your lower back work capacity increases (generally speaking) and it won't burn anywhere near as much as before/at all deeper into a mesocycle

@unknown4822 3 жыл бұрын

@@AeriaOris interesting, thank you

@dwightschrute2345 3 жыл бұрын

FIRST

@yanisignatov526 3 жыл бұрын

ххахахах русские шпионы

@RicoGaMiNgOne 3 жыл бұрын

yall americans

@94jmh 3 жыл бұрын

NIPEL LYNE 😂😂😂🤭🤭🤮

@dcasandman 3 жыл бұрын

After spending months in Ukraine laughing at the last bit. Food. I lost 8 pounds over there food was so bad. Survived on snickers and pop and I don’t drink pop ever.

@Manimal- 3 жыл бұрын

This is the most idiotic thing I've read in a while...snickers and pop diet but you expect to feel great ? Lol you can't be serious

@dcasandman 3 жыл бұрын

@@Manimal- tub did t read the actual comment I guess. I never eat like that. Food was so awful that’s only thing that was decent on top of warnings not to eat the eggs chicken or meat due to danger of foot poisoning. It was all beats and cabbage🤮