Exercise Scientist Critiques Joe Rogan’s NEW Workout Program

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0:00 Mike vs Joe Rogan (again)
2:00 ‘Merica
3:42 Workout Series
6:20 Training in Jiu Jitsu
8:14 Weight Control
12:50 Back to Training
19:17 Mike’s Rating

[Music] hey folks Dr Mike here for RP strength I’ve been a long time professor of sport and exercise science I’m a competitive Brazilian jitu Grappler a competitive bodybuilder and my best type of competition that I engage in is the following joke has been redacted by YouTube in any case today we get to watch a workout of Mr Joe Rogan and Mr Action Bronson who is so alike to me it’s honestly like looking in a mirror he’s a bigger dude he is a professionally trained Chef just like me I trained in a small culinary school in the uh Alps region of France I’m not sure where he trained but I train with the best and he’s also a rapper and you know you guys might know this already but your boy flows like I’m flowing even when I’m not flowing you feel me half the I say Rhymes just cuz and I got that street cred cuz I’m out here dealing out gunshots isn’t that the main part of being a rapper is having an aggress aggressive posture to Outsiders that would critique you that’s the best thing I’m at doing the actual rapping not so much in any case let’s take a look at this workout look at their banter see if we can learn some stuff see if we can make a few cringey jokes that might just let professional comedians do this shut up and teach us science 3 2 1 science time we’re in Austin Texas we Texas man it’s like a whole other country look okay okay what kind of country isn’t it’s exactly like Oklahoma in every single way except it’s got more stuff oh thank you thank you Mr tuxen no problem woo my man Joe Rogan was that three sets I think that was only two sucker I know that feeling that must have been five he’s like it was one side we got him working just doing a slight little warmup body weights spots are an excellent warm-up Joe’s going to put this guy through the paces my God the last person I’d want to work out with is Joe Rogan cuz Joe’s tough and he’s been working out for a long time and he’s all like MMA based and this is going to suck like in the best way possible I’m just glad I’m not doing it do I look like though no look all right yeah the tone of voice there is perfect here’s the thing folks let’s talk about body image really quick you look exactly how you look and almost no one perhaps no one will ever tell you that to your face and if people don’t tell you to your face in the best way possible consensually of course with condoms you look like how you look and if you want to look better put in the work to look better if you like how you look already when anyone else thinks social standards all that so if you’re feeling kind of less than your swag a little bit you put on some extra weight you have two choices either deal with that and just live your best life God bless you I won’t ever judge you a day in my life and for everyone who judges you pathetic incels who have only a keyboard and nothing else or do something about it and then like the other version of yourself that in between self-hatred does no one any good specifically you this is just a series that I always do I always do at least one day of this every week of this particular series the specific movements are body weights squats push-ups and then three sets of swings 10 each arm three sets of clean press 10 each arm three sets of windmill 10 each arm and three sets of renegade Rose 10 each arm that’s a hell of a series that’s a pretty intense whole body workout especially if you don’t rest long between if you just have a kettle bell or a few kettle bells lying around this is aing sweet workout it will get that ass moving cause some strength gains cause some hypertrophy gains great for overall conditioning and just becoming uh someone who’s in Better Health cardiovascularly but it will not be easy also how old is Joe Scott 57 noing way 57 B August 11th 1967 57 look at hising arm and his chest and his shoulder Joe looks phenomenal how much does he weigh is it true that he’s like 200 lb or some he looks it God damn folks age like Joe Rogan for the love of God but here’s the thing to Joe’s huge credit he’s a Rich ass Ultra successful syndicated show host comedian guy that’s who Joe is and was before he got his super reputable podcast Fame Arc here’s how you construct someone who’s healthy in their later years has been in Hollywood Forever is a Caucasian male and has tons of money that always leads to great health right no wait it mostly leads to alcoholism and being insanely out of shape and having a heart attack at 51 Joe took such concerted effort with his health and body composition position he trains so much he gives at the end of the day regardless of which way you go low carb high carb Joe gives a about what goes into his body and Joe Rogan has the one critical Sword of Damocles weapon against being in shitty shape consistency he lives that life and for the next 5 minutes Action Bronson unfortunately for him will also be living that life folks Joe is a guy to look up to Big Time and in my case literally look up because last I checked Scott what am I 5’2 yes five 51 and 3/4 high heels and I do wear heels most days of the week if I don’t see myself dressed as a woman not a single drop of seen is coming out of my I like to do things that when I do Jiu-Jitsu or kickboxing it translates directly to that for sure cuz the whole body is used to moving as a unit yeah if you’re just getting into what exercises martial arts training and Jiu-Jitsu training for example like you’re a white belt you have no background in physical training this kind of physical training is unbelievable because it you’re probably not getting enough Jiu-Jitsu training in your times that you roll to get close to your body’s ability to recover from that kind of endurance like total systemic exhaustion activity so if you have two or three sessions a week we do kettle bell complexes body weight moves and three or four sessions a week where you do Jitsu with some technique and some rolling at the end you end up kind of most days hitting that system that cardiovascular system hard and because you’re a beginner the kettle bells and the body weight stuff is going to be awesome for muscle growth and strength as well as you progress in deeper and deeper into the athletic Journey if you really get high level Jiu-Jitsu the lifting starts to look a lot less like conditioning work and a lot more like sets of 5 to 10 hardcore heavy machine barbell and dumbbell compound moves heavy loading close to failure and then you’re just building that Gore Ryan unfortunate strength for people to have to F with but beginning and I mean beginning several few years of Brazilian JSU especially if you’re not an overall decent shape when you come in and you’ll know it cuz you’ll be throwing up a lot in practice this is a phenomenal way to train I can’t keep my weight down just can’t do garbage yeah not terrible it’s not great you got low at one point right 240 275 right now it’s probably pasta I love that Joe takes the first guess is probably pasta if that’s not wrong you know like uh pasta is one of those culprits like if you had to line up a bunch of high palet ability high calorie density foods and like mug shots and some you’re like that pasta mother I’ve seen his face before and he’s like I wasn’t there at 958 p.m. on a Tuesday it wasn’t me and you’re like shut up are you alfredo or red sauce he’s like technically both like he did it for sure is it the pasta let’s see what Action Bronson has to say before I comment on the whole inevitability of the food palatability and weight management thing and I have lots to say pasta and bread pizza you could do the same with Burgers you could do the same with a bunch of stuff nine Brazil nuts have 200 calories in them and 20 G of fat nine I can make nine Brazil nuts disappear in a second and if you have nuts that are coated in some kind of fine powder chocolatey powder or even chocolate covered nuts it’s over we have done a ton of research over the years as a a community as a medical community as a sports Community as a nutrition community and we realize that types of foods ingredients whatever not much of that matters for weight control what matters are primarily two factors the palatability of food how tasty it is and the calorie density of food so if you really like the taste of let’s say fresh melons you eat a whole melon and that’s like I don’t know 200 calories how manying whole melons can you eat until you blow up like a seagull at a trash dump it’s just not possible for most people so if you typically like the kinds of foods that don’t have a very low sorry that don’t have a really high calorie density you’re going to be totally fine almost all the time on the other hand if you have foods that have a really high calorie density for example a ton of pasta with olive oil and chicken but none of it is flavored there’s no salt the chicken was boiled it wasn’t grilled folks there’s only so much of that you can eat until you’re like dude this there’s a crapload of calories per bite you’re going to take three bites and be like I don’t want any more of this I didn’t want this to begin with so what happens when you take high calorie density and fuing tasty as you put them together you get burgers Pizza Pasta ice cream potato chips and everything else that they call obesogenic food food that has a high probability of leading you into OBC now because action Bronson’s a chef who has to make tasty food by the way if you get his follow him on Instagram there’s a lot of he posts there that’s delicious as he has to try that all the time as part of his job he’s around that culture all the time if you’re eating high calorie tasty Foods it can be low carb it can be high carb it doesn’t matter that’s the issue so in order for you to take control of your eating on on that side of the equation try to control how high calorie dance the food is so eat more fresh veggies fresh fruits whole grains things that have lots of volume lots of fluids and try to make sure that most of your meals aren’t like the tastiest thing in the world if you can do that and just eat Basic Foods most of the day that are filling but aren’t super tasty it’s going to be really hard not to lose weight if you’re overfat and if you’re already at a level that you like it’s going to be easy to maintain and then every now and again you can have some here and there and it’s no big deal because it’s over time when most of your foods are high palatability that’s how you get into trouble the other thing is people have genetically different degrees a food drive how much they like food how much they like to look at it how much they like to smell it how much they like to eat it and how full they get after eating a bunch of it huge genetic variants there nowadays the modern weight loss drugs like stide and trapti there’s known as OIC and wovi and Zep bound and all that stuff they can take your food drive and turn dial it as low as you like based with your doctor’s consultation so now we have medications that take food drive from a person who’s psychotic about food just genetically and turn dilet to someone who just like thinks food is normal and their body weight almost always follows so Mr Action Bronson if you’re following this if you want to speak to a medical doctor or medical professional about some of these weight loss drugs they are safe they are healthy and uh you’re probably better off taking them in most cases if you have trouble with obesity then not taking them and that’s all I’m going to say for now do you do kettle bell swings oh yeah all right we’ll do 10 each arm engage those hamstrings get that lower back hinge work is my favorite they’re the greatest I’m quite public about thinking cattle bells are not optimal for hardly anything they are fun to do and they’re cool to get some uh blood flow going and some some work going uh I don’t love them but we can all agree to disagree on that 13 years old I was seeing juice heads all kinds of that’s what inspired me I was in there working 13 years old mhm guy took me to L Battalion like uh to try and do Olympic lifting never worked out but I’ve been around the gym for a long time like this is a lifelong journey I’ve been around the gym a long time I got nothing out of it just a lot of pain and hate I met a lot of guys though if you guys have any tips on how to talk to girls please put them in the comments for the love of God I’m going to read all of them and just kind to try to talk to my wife for the first time ever really it’s an arranged marriage then I go uh clean presses I’ll do right side rest then left side got you the cattle Bell clean and press really does involve like so many muscles of the body I mean it’s all the pulling muscular when you get it up here some of the leg musculature when you transition ton of the pushing musculature on the way up bunch of shoulder stuff it really is an awesome awesome exercise to do if you just want to burn some fing calories get the body moving and improve your cardiovascular fitness and get a really good stimulus for hypertrophy and for strength along the way especially if you’re a beginner you’re not Ultra super Gordon Ryan strong this is a really good thing to do folks quick Interruption we have a difference between like the stuff that we get here the stuff that they get in like Italy you eat in Italy same stuff and you don’t get Fat Joe we should go to Italy together and I will step on the scale before and I’ll step on the scale after your boy can gain some weight we got gelato we got the what are the meats the C copola right all that you got the pan pizzas for yourself the thing is Italians have different genetics than the rest of us they have a different lifestyle they are marginally more physically active they don’t a lot of their foods are kind of like if you want to go and eat that all the time great they don’t do as much convenience eating they eat a little bit more with the family and so you’re not overdosing on crazy and the other thing is Italians also smoke like chimneys and to be completely honest with you cigarette smoking is one hell of an anorectic you just want to eat less so if you want to be Italian just you know the average Italian woman has like five cups of coffee and 18 cigarettes a day and I think like maybe oneing canoli at the end of the night and that’s that so yeah yeah the Italians can if you insist on eating a super tasty convenient diet you can also do it in Italy just fine cuz we’re spraying folic acid and it’s all genetically modified wheat yeah GMO wheat has absolutely no more propensity to get you fatter or unhealthy than non- gentically modified wheat as a matter of fact all of the wheat you’ll ever eat has been radically genetically modified since the original wheat that we started cultivating like 5,000 years ago we just did it through not direct genetic modification but selective breeding the effect on the gene complexes is essentially it’s all like isn’t that the that they need when they’re pregnant they give you folic acid he’s not wrong and you start looking like you’re pregnant when you’re not oh Scott you like that backwards dunk but fate folate is what your body naturally processes folic acid is the they spray on wheat when you get like enriched flour that’s what that is your body doesn’t know what to do with that your body’s like what the is this it knows exactly what to do with that store it away like it does with everything else just so happens in Rich flower has a higher calorie density and it was often times more palatable cuz all that nasty fiber is not in there H yeah but when you make cookies with the other don’t taste the same boom acts I like that the only response Joe had was a smile he was like yeah stop eating cookies Action Bronson tldr the whole idea with windmills is really it’s really we’re working on range of motion I drop down to 50 lbs I like a little bit lighter with windmills you got to show me windmills more I can’t get in that position Joe Strong that’s actually a lot to do on that it’s so tough just slowly work yourself into that position listen honestly that’s really good advice by itself people say I can’t get into position the position is the goal but the journey may start very far from the position and over reps sets sessions weeks and months you get closer and closer to the end goal so if you start not being able to do something completely do it partially and every rep by a little bit every set by a little bit every session by a little bit get a little deeper a little deeper a little deeper and fix your technique a little more a little more a little more and over time eventually you’re doing really good stuff everything I do involves a lot of core strengthening your back and strengthening your abs and all the muscles that keep you stabilized yep that’s what keeps you from getting injured core training is awesome my preferred way to train core is through conventional resistance training if you can deficit deadlift hundreds of pounds for sets of 5 to 10 or even 10 to 15 if you can do knee to face raises and a bunch of different kinds of sit-ups and crunches and machine crunches especially with weight for sets of five to 15 reps you’re going to have the strongest possible core because training like that through Progressive overload and compound movements is just the way to get the strongest in anything isometric stabilization of core is dope but stabilization isometrically is easy if you’ve built Dynamic strength so my preference on training core isn’t to do superm or to do like cattle belts stuff it’s to do deficit deadlifts and to do really tough full range of motion abdominal exercises uh good mornings flexion rows all that sort of thing that’s how you build the strongest core possible this is a fine way to do it but I think if you’re really interested in core strength consider the traditional approach all right that was awesome I loved the conversation that these guys were having I love the insights on food and weight control and the difficulty of like managing all that stuff in regular everyday life Joe Rogan has a lot of smart to say and he’s in such unbelievable shape he’s living that life and the fact that he’s that rich and famous and quite frankly like 57 years old that he still gives that much of a to keep his body and keep Health uh and Peak health and performance it’s just super laudable and it takes a shiet of balls to come on like global television expose yourself to craploads of people and be willing to learn and put yourself through a hard workout when you’re not in the best shape ever so Mega eight cheers for Action Bronson and hey big homie if you ever want to get a Cookoff going plus a rap battle to find out which one of us can reallying do it anyway I rank this workout and everyone had a great time and learned some things out of 10 I’ve been Dr Mike and I’ll see you next time woo that was fun I feel both more actioned and more Bronsen at the same time which is a curious feeling but I don’t hate it something else you might not haate is right over here and it’s a video that YouTube recommends you click on and if you don’t click on it honestly nothing will happen but try it maybe you’ll have a good time see you next time