Why Analyze Fitness Advice?
In this in-depth analysis, fitness educator Jeff Nippard teams up with Dr. Mike Israetel (PhD in Sports Science and competitive bodybuilder) to break down training methods from some of the most influential figures in fitness. The goal isn’t to criticize—but to learn. They evaluate advice through the lens of sports science, biomechanics, and experience in bodybuilding.
Ronnie Coleman – Could He Have Done It Better?
Dr. Mike suggests Ronnie could’ve had even better quad development and fewer injuries had he trained with a more science-based approach. Heavy loads, high intensity, and high volume—Ronnie did all three, which likely contributed to his injuries. While Ronnie’s genetics and supplement regimen were elite, applying more optimal training techniques might have enhanced his results.
Key Takeaways:
- Training smarter (not just harder) matters
- Maxing all variables = high injury risk
- More volume might have yielded more quad growth
Steroid Talk – Trend Twins, TRT, and Expectations
Trend Twins warn: 99.9% of people shouldn’t use steroids—due to lack of knowledge, side effects, and unrealistic expectations. Side effects like anxiety, acne, early hair loss, and stunted growth are all real risks.
Dr. Mike & Jeff agree:
- TRT (Testosterone Replacement Therapy) is valid only for clinically low testosterone under medical supervision.
- TRT helps maintain stable hormone levels, which may indirectly support muscle maintenance—but won’t make you huge.
Big truth: Steroids do not guarantee a bodybuilder’s physique. Genetics, consistency, and smart training matter more.
Exercise Form Critique: Good, Better, or Fix It?
Sam Sulek – Smith Machine Squats
- Great intensity, but 5 plates may be excessive risk
- Could achieve same results with better joint safety using less load
Barbell Rows
- Effective, but more core stability and better eccentric control could improve results
- Momentum use is acceptable if the eccentric is controlled
Incline Dumbbell Press – Chris Bumstead Style
- Solid form overall
- Small tweaks: stretch a bit more at the bottom, pause, and consider using slightly slower negatives
Skull Crushers (Decline Variant)
- Suboptimal due to poor resistance curve
- Prefer flat bench for maximum stretch and resistance
T-Bar Rows with Squeeze Pause
- Pausing at peak contraction can help with mind-muscle connection, especially in the mid-back
- Stretch-focused sets still crucial
Seated Hamstring Curls – Lean Forward or Not?
- Depends on machine and personal comfort
- Leaning forward gives more pre-stretch; upright posture provides more stability and neural drive
Twerker Squats (Pulse Reps in Hole)
- Great bodybuilding variation for glutes and quads
- Also useful as an assistance movement for powerlifters struggling with the bottom of the squat
Omni Cable Crossovers – AthleanX Style
- Creative setup; no major scientific issue
- Could be better simplified by using a cable ladder system or dedicated phases for chest regions
JAY CUTLER Back Training Review
- Incredibly controlled reps
- Mini rest-pause technique improves training density
- Minor critiques: Slightly slower eccentric could enhance results
Pull-Down Technique:
- For mid-back, Jay’s form is perfect
- For lat-focused training, consider closer, neutral grip with more vertical pulling path
Greg Doucette – Leg Press Form (Coached by Eric Janicki)
- Generally great technique
- Deeper hip & knee flexion recommended for more glute involvement
- Heels lifting off platform may reduce power and joint stability
Criticism Toward Science-Based Fitness
Some critics argue that science-based influencers overcomplicate training and young lifters chase novelty instead of mastering basics. Mike and Jeff respond:
- Basics matter most: Effort, volume, and progressive overload
- Novel exercises are fine if rationalized, not blindly copied
- Science-based ≠ gimmicks — it means tested, thoughtful application
Does Getting Stronger = Bigger?
- Not always. Getting stronger improves neural efficiency—not necessarily hypertrophy.
- You need to progressively overload within hypertrophy-friendly rep ranges (6–20) near failure.
- Size drives strength, not the other way around.
Cold Exposure & Fitness Claims
- Huberman-style cold exposure (e.g., 11 mins/week) may help mental resilience
- But for hypertrophy, recovery, and metabolism—evidence is weak
- If it helps your motivation, go for it—but it’s not required
- In fact, hot exposure might aid recovery more post-workout
Calories Still Matter
- Hunger regulation is important, but calories-in-calories-out (CICO) is not a myth
- All body transformations still rely on caloric balance
- You can eat cereal in a diet if macros are covered and fiber/micronutrients are sufficient
Bonus Round: Gym Culture, Inclusivity, and Confidence
- Most advanced lifters are supportive of beginners
- Gym intimidation is real, but culture is improving
- Whether you’re wearing a Pokémon onesie or lifting in silence—you belong at the gym
Final Takeaway
Train hard, train smart, and use evidence—but don’t overthink every rep. Focus on:
- Effort
- Range of motion
- Progressive overload
- Nutrition
- Recovery
Stay consistent. Lift with purpose. And welcome everyone along the way.
