Exercise Scientist Puts LeanBeefPatty's Workouts To The Test!

Summary by Krater

Dr. Mike Israetel reviews an Instagram fitness influencer's workout video, critiquing her form on exercises like push-up variations, squats, and pull-ups, and ultimately rating her routine A- minus.

From the video

Answers: Are Lean Beef Patty's workout recommendations effective for hypertrophy?

• push-up variations
• dumbbell leg workout
• home back workout
• pull-up assistance methods
• smith machine exercises
• exercise form analysis

Exercises

• push-up · bodyweight
• knee assisted push-up · bodyweight
• booty band assisted push-up · resistance band
• long resistance band assisted push-up · resistance band
• heel elevated goblet squat · dumbbell · 3x10, 15, 20
• dumbbell stiff-legged deadlift · dumbbell · 4x10-12
• barbell stiff-legged deadlift · barbell
• 45-degree back raise · back extension machine · 4x12-15
• superman · bodyweight
• australian pull-up · broom handle and chairs
• top hold · pull-up bar
• negative pull-up · pull-up bar
• resistance band assisted pull-up · resistance band and rack
• smith machine back squat · smith machine
• smith machine split squat · smith machine
• smith machine sissy squat · smith machine
• bulgarian split squat · dumbbell
• pike push-up · bodyweight
• handstand push-up · bodyweight
• incline push-up · box
• decline push-up · box
• push-up plus · bodyweight

What it concludes

• Doing cat noise at the top of a push-up plus is required for more hypertrophy.
• Training heavier when you are most fresh is optimal because you cannot do effective low-rep training when fatigued from high reps.
• Isometrics are likely the least effective of the three contraction types for hypertrophy.
• Eccentric and longer muscle length contractions are more muscle growth-inducing than concentric contractions.
• Band-assisted pull-ups provide the least assistance precisely where you need it most at the bottom stretch.
• Turning around in a Smith machine for back squats allows your knees to travel forward and puts more tension on the quads.