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Fellow real doctor, Dr. Mike, puts me through a 15' super effective chest and back hypertrophy workout (with plenty of bicep and tricep involvement too). Feel free to copy directly or slightly increase rest times if the pace is too fast for you.
A massive thank you to Dr. Mike of @RenaissancePeriodization for having us at his gym.
0:00 - Introduction to the workout by Real Doctors Mike and Pak
1:14 - Overview of the workout focusing on fast and effective exercises.
3:12 - Machine chest press "tutorial"
4:59 - Cable flexion row "tutorial"
6:18 - Starting the workout with alternating supersets between chest press and cable rows.
10:10 - Discussion on how the workout maximizes gains in a short time.
14:54 - Final efforts to push through the last part of the workout.
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Edited, colored by Orestis Ioannidis
Ig: / orestis_ioannidis
Filmed in the Dr. Mike Gym aka the Original Gold's Gym (yes, Arnold trained there)
Camera Work: Dr. Milo Wolf, PhD (Doctorate)
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My podcast 'Muscle and Feels' with co-host Dr. Milo Wolf (@WolfCoaching) @MuscleAndFeels
Follow me on:
IG: / dr__pak
ResearchGate: www.researchgate.net/profile/...
Business enquiries (consultations, coaching etc): drpak.com
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About the channel:
I am Pak, a scientist, a coach but most importantly, a lifter.
I did my PhD on "the minimum effective dose for strength" and currently, as part of the Applied Muscle Development Lab (NYC), my research focuses on strength and muscle growth. As a coach I work with individuals of all professional and sporting backgrounds, from elite strength athletes to busy professionals looking to get stronger and improve their body composition.
As a lifter, there's not much more to say than "I lift and enjoy training hard". Citations for the "I lift" part can be provided upon request.
This channel is essentially me rambling on about all things lifting, including the odd "hot take" here and there with the aim of helping other fellow lifters as well as inspiring non-lifters to lift.
Viewer discretion is advised.