I mean even washboards are jealous right now looking at this Photograph feeling bad about all my life decisions whatever I will say testosterone helps I didn't even have to say [Music] it folks welcome to the show I am Dr Mike iSell for RP strength and I think I'm a professor of exercise and sports science at Leman College in the Bronx and today Mr Allan richson is going to be the focus of our investigation will really I make a lot of obscene sexual references uh at his benefit really and try to figure out if his training and nutrition some combination of that are spoton so let us begin our investigation get your tissue papers out and uh make sure the door is locked and Grandma's in the upstairs room and go so you bulked up for this role I I I did yeah yeah I usually walk around at like 205 yeah thanks guys oh yeah you know you're in shape on the crowd starts cheering who's that the first guy to to to do the howling sounds I understand some clapping Jesus Christ guy we're in a studio have some restraint I'd probably be running up on stage to try to grab him uh consensually at least in my mind oh my God cuz I I want to be a I want to be average I got you know I'm an actor I got to be able to play like the dad and doctor and the superhero motherfucker why don't you play the dad and doctor you're talking about you only play one role as far as I'm concerned no two that one football series from back in the day Blue Mountain State Blue Mountain State people like Scott who have no friends no one to love them watch your shit and uh then uh you you play Jack Reacher which I think is absolutely in my top two Jack Reacher depictions rank one is Tom Cruz anyone want to debate that as a matter of fact Mr Allen richon you seem like a really tall U really tough guy he's huge and jacked and can probably beat people up but uh we only all ever do one thing when Tom Cruz is around cower kneel and become a reverent it's the proper thing to do it's a full-time job to eat enough to put on 30 lbs I had an assistant whose only job was to bring me food rich people I love you in fact I am one of you maybe the richest of them all no no Mr Nick Shaw RP CEO is definitely the richest but I'm a close contention for second place in the trillionaires Club when you say something as a full-time job it makes it seem like it's hard and then when you say sarily that you have delegated that full-time job to your assistant making it not hard at all for you it falls differently on the ears but very VIP very Flex the status I love it um SC video guy we're pretty famous right I mean we're the biggest fitness channel on YouTube hey um where the does my assistant make me shit bro I'm still microwaving my wife yeah right you want to go ask her for shit I get stabbed like that microwave my own meals out here and gaining 30 pounds anyway I'm just jealous Alan richan is a real celebrity and I'm some nobody on YouTube God damn it still anyway it was like a conveyor belt of smoothies and protein what does that look like like as far as like he's like well it's literally a conveyor belt just a mechanical device to pull all the items across it load bearing how many times in a day like he's like I don't know man it's whatever the conveyor belt brings I I never really count him my assistants do that for me hundreds maybe what Scott did I catch that right they say he at hundreds of times a day yeah this a joke hey hey whoa thousands I would order the crew like Popeye's chicken sandwiches cookies just so I could get the kind of calories I wanted um and it looks like a a Goodwill gesture wow what's that called dreamer bulking where you just eat fun foods that have some protein in them and blow up it's dope it will pack on the pounds much of that it will be fat I'm curious to see what the time frame was for you gaining 30 lbs but if you're doing it with popey chicken and cookies might be a pretty short time frame a lot of fat not so much muscle I wouldn't recommend this for folks at home and some of you may be right now typing into the comments but Dr Mike he's on steroids first of all you don't really quite know that yet do you although I think he's been public about trt which really means steroids um I wouldn't do that on steroids either because then you gain some quite a bit more muscle but still gain way too much fat and the impact to your short-term Health uh and perception of how you feel if you eat junk food on steroids is like way worse you blo more your blood lipids go straight to Hell your blood pressure skyrockets it's all terrible uh I wouldn't have done that this way but maybe I don't know enough about the inside of track of how real Hollywood operates so let's continue to examine you know leave a dozen of those in my trailer please that was insightful I had a good Baseline because I you know for the last 20 years I've been doing pretty much the same thing um when I was 17 and a half maybe um going into my senior year high school I was a very late gloomer um and I I sort of decided you know I hope this shit gets somewhere real soon yeah then like my dad left and I did a lot of crying got a part-time job at a gas station you know it was a really formative experience for me they're like okay yeah weightlifting he's like yes wouldn't know anything about that when I couldn't wait for puberty anymore I was like I'm going going to start putting muscle on somehow and so I started working out and I did that every day for a year without missing till I I cut my hand pretty bad one one day but um don't train every day for a year that's a bad idea if you're training every day for a year from a lifestyle perspective maybe it's cool but guys your body grows when you're resting not when you're training take it a few days off here and there five six days a week is about as full bore as you ever want to go rest days are important um a lot of people look at this kind of stuff and sort of tacitly absorb the idea that well that's what dedication looks like every day team no days off remember as I have reminded before on this channel there was actually no team no days off there's no application there's no number of members on that team there's no management structure there is no formality there's no team and you're not on it you're just a person that doesn't understand that rest promotes better gains than just training all theing time you know I was so consistent I was and I've kind of always been consistent alen's on to some real shit here so consistency is huge and a lot of people will look at a gentleman like him and like it's all steroids bro but like probably most of it is just training for fucking forever he's like 40 I think so you train for 20 years some shit happens and if you kind of detrain a little bit muscle memory is a real thing so if you have to retrain up for a roll start really going hard at it again and eating really well maybe not popey's chicken and cookies well but get some calories and protein your body starts to grow really really fast again that Baseline is huge getting initially really fit way tougher than getting fit again if you've been fit before so a lifestyle a lifetime of training it really does add up for sure aggressive body weight workout with High Reps you know where I get up to doing you know a 25 pull-ups at a time false uh almost everyone who says they can do 25 pull-ups is implicitly lying and not explicitly lying because they think they did 25 pull-ups because whatever they counted as a pull-up they got 25 of potentially but remember most of this is not coming down under Ecentric control to a dead hang to where you just hang uh with fully relaxed at the bottom and the chin at least touches or nears the bar at the top almost nobody can do 25 pull-ups like that except for I guess skinny old 17-year-old kids might be able to pull it off but uh generally speaking again why am I saying this people think 25 pull-ups is like a thing that people do actors and Hollywood do it even even 17-year-old children can do it so it's like a reasonable goal to set and then they never accomplish it and then they think what the hell am I doing wrong uh if you can do 10 proper entric controlled full depth full coming up all the way pull-ups holy shit first of all your back's going to be massive and second of all that's a really awesome accomplishment that almost no one can do so 25 yeah maybe I wouldn't B on it I learned a lot in the process because you know I also did a little bit of damage going as aggressively as I did knowing like I have this you know my my my livelihood depends on my size for this you yeah it's a trip man that's a trip well welcome to being a professional athlete first of all in a sense he is at this point because he's professionally training in a form of Athletics to make money on screen um this that's a trip because uh it's very different working out for fun versus working out for like the better I look for this role potentially the more I get resigned to bigger and bigger roles and then I'm going to the Oscars and actresses are looking at me with that eye that I could be their next fling and well all good things all things I imagine for my myself Scott do you want to go get famous in Hollywood with me let's do it how do you think we're have the oral skills already Au you are oral or oh oh yeah for sure you are a sound engineer by training so I was loading up as much as I could every day five days a week bad idea but Allan knows that and I just started like tearing things in the shoulder and you know getting injured and the back went out and um uh so you know I I so I put the weight on but uh you know I I needed to learn how to work in a way that's you know supported longevity very important very good um and so I I I started looking into hypertrophy and hypertrophy hypertrophy where have I heard that before Max hit that ad baby there is no avoiding hard training if you want to grow but if you want to grow the most your training needs to be hard and smart RP hypertrophy app will make sure your prog pring on track monitoring and adjusting your workout at all times so for all that work you're doing you can be sure you're getting the best [Music] results first group of exercises that we're going to do is work in the buys and tries everybody's seen this before but what I like to do is work with the Rope for both the top and the bottom so personal preference I hate the Rope it's the only thing in the world that hurts my elbows um terrible but if you like it great I just generally find that I can produce substantially more force with a fixed bar and the Rope also tends to accentuate that Peak contraction and minimizes the load on that stretch and that's actually the opposite of what you want to do for muscle growth it's been shown pretty conclusively now that you grow a little bit more muscle when you're stretched at the top then like how important it is to squeeze at the bottom it seems to be not so important so for that the Rope isn't great again if you like the Rope hey fucking love the Rope do whatever you want with a rope all sorts of creative things do there's a few internet websites for how to use ropes in a variety of interesting ways but um yeah is no magic in the Rope I'll tell you that much uh we're going to do a tricep pull down super set where we do a pull down push down not pull down you're pushing not pulling but I'm just being a pedantic asshole because I have nothing else to do also 15 to 25 reps is actually a great rep range for many people in the tricep press down press down press down push down works too not pull down just pet peeve like most pet peeves reflects only poorly on the person who has them and then we're going to drop that rope and we're going to do kind of looks like a hammer curl we'll have a video on this at some point but the hammer curl is usually a gigantic waste of time why because the parts of your forearm flexors the bra Etc that you hit with hammer curls are hit soing well with every single pullup and pull down in row that you pretty much ever do that is it's not great also because the biceps are not uh your hand is not in a sated position it doesn't really Target the biceps as much as it could and so hammer curls are kind of like yeah they have their place but their place is generally at the bottom and I'm not a huge fan the rep range here is good the technique looks pretty fine to me right trying to aim for 25 reps of each four sets yeah that's a decent stimulus if we look at this as a numbers game and we take that old school model of working out that I grew up with that I was told a million times where you do maybe eight eight muscle groups three sets of 10 times you know I do six sets the hypertrophy begins between 15 and 25 reps that's when the hypertrophy begins uh it's really five 30 reps but because 15 to 25 is in the middle of that range it's a fine number to shoot for the last thing we're going to do is move to the Easy Bar we're going to do those famous 21s 21s 21s let me tell you guys about 21s if you had to design a system of training that was wholly arbitrary you probably couldn't do better than 21s why the three different Rangers of motion in that particular sequence no clue why 21 also no clue don't worry the person that initially designed it who has been forgotten by history as far as I can tell hey Eric Helms probably one of the world's foremost experts on bodybuilding history and exercise science history Eric if you see this let us know who the in Vena 21's and why hasn't the hag come after them yet um look real talk real talk is a fine way to train it's fine but you probably don't watch this channel for fine you probably watch it so you can get more jacked and more lean than average and uh G whiz is just a whole lot of arbitrary nonsense specifically a lot of reasoning exists for doing a full range of motion first and then when you're too tired to do a full range of motion you do the bottom end partial that's a great way to train because not only does the bottom end uh give you that deep stretch underload which is more hypertrophic but you're too tired to do the full range of motion anymore so it's kind of like a miniature drop set it's like a mechanical drop set so that works it checks all the boxes that would be fucked sweet so if you did 21s in the sense that you did 14 full range of motion reps and when you got really close to failure you did seven partials that would be super dope but that whole like first you do down here where you're actually mechanically the most challenged and thus you get nowhere close to failure then you come up here where it's also pretty easy because the force factor doesn't exist at the top as far as gravity is concerned and you're sort of like kind of tired a little bit and then you do full range of motion Reps for seven it's just I've tried to piece it together in my head how it can be defended and rationalized it's just really really hard really hard to do folks if you are enjoying this video so far we have a longer harder uh uncut uh harder video in the member section and you can access that by subscribing to be one of members cost a little bit of money but maybe it's worth it and we have tons of other bonus content for you give it some thought um that's enough but if you really want to put the icing on the cake it's good to get a body weight pump so I'm going to hit the dips a little bit one of my favorite workouts what the fu is a body weight pump people say that shit all the time by the way it'sit different no it doesn't it's the same resistance same Force curve same everything uh let's check a look at his dip technique yeah it's okay he could go like 50 times lower and get way more out of his triceps oh and by the way for folks that think dips hurt your shoulders they don't and for folks that have hurt their shoulders dips before either you had it coming genetically the injury came from somewhere else entirely or you up your Technique dips through a very high degree range of motion super super stretched are safe for the shoulder joint and they make your shoulder joint stronger and they blast your triceps in front DS and PEX to theing Moon um by the way if you're going to get in the comments that you may very well uh saying shit like Oh I'm a PT and I can tell you for a fact as a PT a PT here and I'm going to tell you that dips are no good for shoulders shut the up sorry I was mean but you're wrong I mean even washboards are jealous right now looking at this Photograph feeling bad about all my life decisions all I will say testosterone helps for all the I didn't even have to say it and now he's looking out at the camera to try to punk you out he testosterone helps pussies at home bitch assm do some shit I'm Jack Reacher and I did it without any help no steroids no testosterone nothing good for you huh testosterone helps I put on a ton of muscle without testosterone he's going to clarify just hard work uh I go to the doctor and let's do a blood panel he's like oh you have no testosterone I was like okay you know I guess I beat it out of myself it is actually possible to do not in the literal sense of course boom molecules fly out uh you can get to such a high level of training that you get into a technical state in sport Science called overreaching and one of the measurable effects of overreaching though it's not super clear but on average it happens is your cortisol starts to rise which is a stress hormone that burns muscle oh good and your testosterone starts to fall your testosterone to cortisol ratio inverts and that's real bad news and um sometimes reflects itself in very low testosterone which makes the whole thing a gigantic upill battle but in in Allen's case in many other people's case the yes that definitely doesn't help the fact that they're overreaching but also sometimes people in their uh 30s and 40s experience what's been sort of colloquially named andropause it's like menopause but for dudes and basically your your your nuts are like kind of taking a cigarette break and don't really produce as much testosterone as they used to sometimes much less and then uh if you get on testosterone replacement therapy that fixes the problem it can really really improve the out of your life we do have a video on the RP Channel about trt and if it's right for you maybe someone will link it somewhere here I don't do any of that stuff I don't even know how the internet works to be completely honest um I just assume there's a miniature version right here on my laptop of the literal Allen richon uh miniaturized put into two dimensions and uh requested to act out the scene what he did for this gentleman and his show that's how I think the world works but the internet's full of amazing things I hear including memes Scott are we ever going to become a channel which for every line of actual content we insert uh a kind of like very poorly known Japanese girl anime meme what Aspire weebs of the World Unite so we started on testosterone and it was like oh my God like a new me like a new me and uh and and ever since then you know it makes my job easier there's going to be less wear and tear cuz I don't have to push it's not it's I don't have to do what I did to replicate that again um also if you do what you did that is train a crap load and you're on testosterone you're just going to get to an absolutely new level of size altogether so it's not true that testosterone and all steroids are testosterone derivatives it's not true that testosterone steroids are are necessarily a shortcut they can be they can get you the same results you would get without them but with way less work maybe half the work but it's also true to say that if you do the same amount of work you used to you can actually get way more assults so um I would say he's probably still training prettying hard and getting really great results uh I wouldn't exactly use testosterone I was like hey I can just take it easy now and still be in good shape you can if you want to but certainly not a very high doses cuz then it's like why are you beating up your health to just look eh but it's been great you know and and if you're you know 40 years old if you're you know late 30s early 40s and you're you know just starting to feel like you're slowing down it's it does it so many it's it's so instrumental in so many mechanisms in your body damn facts bro this gu this guy's a biologist I love it it's a mood stabilizer backs you know it it create it helps uh you know take hemoglobin into your cells backed I didn't I never took testosterone till well after season 1 so like it's possible to do it on your own I believe that for some reason when a handsome man tells me just about anything I believe it come into my minivan that has all the windows duct taped uh sure Mr handsome man take this pill okay tie yourself up definitely that was nice uh uh a little bit of BS as usual everyone's uh guilty of it me mostly and uh a lot of good stuff so what I would take away from this video is that pick a way of training for you that's sustainable use good technique don't push yourself too hard but also sustainability means consistency so if you're consistent then you can eat some bullshit and not have to kill yourself in the gym because you're kind of always at it and you're always in really good shape even if you do a little BS here and there so uh awesome uh Mr Allan uh if you ever see this hell hello it's been Dr Mike and uh see you guys next time all right that was fun folks YouTube thinks you're going to like this video right here and if you click on it my Butlers literally get paid more which is awesome isn't it give it a click