Decoding Influencer Fitness Routines: Science vs. Popular Trends

Dr. Mike Israetel and Jeff Nippard disassembled the routines of top influencers and shared their thoughts on what works, what doesn’t, and how to improve training programs with a more science-backed approach.

Ronnie Coleman’s & Jay Cutler’s Training

Dr. Israetel and Nippard’s analysis extended beyond modern influencers, beginning with eight-time Mr. Olympia Ronnie Coleman. Dr. Israetel argued that Coleman and other 1990s Open Pros could have built bigger quads and reduced injuries with science-based training. Nippard agreed on the injury point and pinned Coleman’s troubles on excessive load, intensity, and volume.

“Those three things combined are more injurious than just turning up a couple of those variables,” Nippard said.

High training volume can drive muscle gains when systemic fatigue isn’t a limiting factor. Research supports that hypertrophy follows a dose-response relationship, meaning more sets executed can lead to greater muscle growth.[1] This scientific approach could have helped these IFBB Pros boost their quad development by choosing exercises with a higher stimulus-to-fatigue ratio.

Four-time Mr. Olympia Jay Cutler’s lat pulldowns earned praise for control and his use of rest-pause reps. Slowing the eccentric and a narrower grip—for those not matching Cutler’s prime size—boost the stimulus by contracting the lats under tension in a manner that is better aligned to one’s structure.

Sam Sulek’s Squatting Approach

Sam Sulek’s five-plate Smith machine back squats is heavy, which might increase the risk of injury, aligning with studies on squats’ joint stress.[2] Even so, Dr. Israetel and Nippard nodded to how spot-on Sulek’s form is.

Chris Bumstead’s Incline Dumbbell Press & Decline Dumbbell Skullcrushers

Dr. Israetel commended Chris Bumstead’s incline dumbbell press but recommended lowering the dumbbells slightly outside the chest for a deeper stretch, pausing at the bottom for one to two seconds to increase time under tension. Dr. Israetel saw less value in Bumstead’s decline dumbbell skull crushers—the stretch at the bottom lacks optimal resistance due to the lever arm. Dr. Israetel favors a flat bench instead:

“Straight, flat bench gets the upper arm parallel to the ground at the bottom. The deeper you go, the higher the force.”

Lean Beef Patty’s Quad-Building Technique

Nippard reviewed Lean Beef Patty’s forward-leaning seated hamstring curl technique, noting that while the approach is effective, caution should be taken to maintain stability.

Greg Doucette’s Leg Press Form

The two also assessed IFBB Pro Greg Doucette’s leg press form. Dr. Israetel advising greater hip and knee flexion:

“By pulling the knees outside the chest and getting super low, you can increase glute and quad hypertrophy.”

Jeff Cavaliere’s Unconventional Yet Effective Omni Cable Crossover

Nippard and Dr. Israetel evaluated Jeff Cavaliere’s omni cable crossover using a high and low pulley. While unconventional, they agreed it’s highly effective for building the chest.

PEDs: Risks and the Role of Genetics

Nippard touched on performance-enhancing drug use, stating that the majority of people should deeply consider the potential side effects like anxiety, baldness, or acne before using them.

As the discussion shifted to testosterone replacement therapy, Nippard addressed Joe Rogan’s claim that these substances alone won’t build an impressive physique, pointing out how much genetics impact individual results.

“People think if they do a cycle, they will look like a pro bodybuilder. No,” Nippard contested. “How much steroids work is relative to your baseline. There’s a substantial genetic range in how people respond to steroids.”

Final Thoughts

Dr. Israetel and Nippard’s breakdowns reveal where top influencers excel and where they could improve, showing how a more science-based approach can refine even the most popular routines.

References

• Schoenfeld BJ, Contreras B, Krieger J, Grgic J, Delcastillo K, Belliard R, Alto A. Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Med Sci Sports Exerc. 2019 Jan;51(1):94-103. doi: 10.1249/MSS.0000000000001764. PMID: 30153194; PMCID: PMC6303131. https://pubmed.ncbi.nlm.nih.gov/30153194/
• Escamilla RF. Knee biomechanics of the dynamic squat exercise. Med Sci Sports Exerc. 2001 Jan;33(1):127-41. doi: 10.1097/00005768-200101000-00020. PMID: 11194098. https://pubmed.ncbi.nlm.nih.gov/11194098/

Note: The references are added at the end of the article, and the text is organized with appropriate headings and subheadings.