The Tren Twins are known for their intense, high-volume training style aimed at getting a "diabolical pump." But is their approach rooted in solid training principles, or is it just gym bro garbage? Exercise scientist Dr. Mike Israetel decided to find out.
In this breakdown, Dr. Mike not only tries their back workout but modifies it on the fly to better suit his own physique goals. The result is a masterclass in how to adapt any training program to make it work for you.
TL;DR: Key Takeaways
- Principles Over Specifics: The Tren Twins' workout is effective because it follows sound principles: high volume, training close to failure, and progressive overload. The specific exercises are secondary.
- Smart Swaps: Dr. Mike substitutes pull-downs with pull-ups, arguing that many advanced lifters avoid them because they are humbling, despite being a superior back-building exercise.
- Advanced Techniques: He modifies a row superset to include a built-in "lengthened partial," using a cambered bar to get more effective reps in the stretched position after reaching failure.
- Efficiency is Key: For the final exercise, a one-arm lat prayer, Dr. Mike modifies it into a two-arm movement to get the same stimulus in half the time.
The Opener: Why Pull-Ups Beat Pull-Downs
The workout begins with lat pull-downs, a classic back-width builder. However, Dr. Mike immediately makes a substitution: weighted pull-ups. He argues that pull-ups are an incredible exercise that far too many people in the fitness industry neglect.
His theory on why? Ego. When you're strong and weigh 260 pounds, pulling the entire weight stack on a lat pull-down machine looks impressive. In contrast, doing bodyweight pull-ups for sets of 8-12 reps is still incredibly challenging and can be a humbling experience. For Dr. Mike, the superior stimulus of pull-ups makes them a non-negotiable swap.
The Core Lifts: Modifying Rows for a Better Stretch
Next, the Tren Twins perform a superset of rows to shrugs to target back thickness and traps. To better suit his own goals, Dr. Mike introduces a clever modification. He performs a set of cambered bar rows and then, without resting, immediately flips the bar over to its flat side to perform a few more reps of standard rows.
This technique creates a pre-programmed lengthened partial. He can continue to work the lats in their stretched position with the standard rows even after he has reached failure on the fully contracted reps with the cambered bar. It’s an advanced method for squeezing more growth out of every set.
Machine Work: The Importance of a Full Stretch
The third exercise is a chest-supported machine row. Here, Dr. Mike focuses on maximizing the effectiveness of the movement through technique. He emphasizes getting a full, ultra-deep stretch at the bottom by allowing his shoulders to round forward. Then, during the contraction, he pulls so hard that his chest comes up off the support pad to achieve a powerful peak squeeze.
This machine is leveraged to provide a phenomenal stretch, making it an excellent tool for building a bigger back when performed with precise technique.
The Finisher: A Time-Saving Modification
The workout concludes with a one-arm straight-arm lat pull-down, also known as a lat prayer. Following his principle of being a "lazy piece of shit," Dr. Mike modifies this into a two-arm movement. His logic is simple: anything you can do with one arm, you can probably do with two, saving half the time while getting the same great stimulus.
To maximize the pump, he performs a single, high-rep myo-rep set, aiming for around 40 total reps with just a few seconds of rest between mini-sets.
Final Thoughts: A Good Workout Made Better
Dr. Mike's final verdict is that the Tren Twins' back workout is fundamentally solid. The specific exercises you choose are often a matter of personal preference. What truly matters for growth is that you treat each set seriously, train close to failure, get enough volume, and strive to progress week after week. As long as you follow those core principles, you can modify any workout to build the physique you want.
Frequently Asked Questions
Is the Tren Twins' back workout good for building muscle?
Yes, it's a solid workout. Its effectiveness comes from sound training principles like high volume and training with intensity close to failure. The specific exercises can be modified to fit individual needs and preferences.
Why did Dr. Mike swap lat pull-downs for pull-ups?
He considers pull-ups an incredible and superior back-building exercise. He suggests that many advanced, heavy lifters avoid them because they can be humbling, as even strong individuals may struggle to perform high reps with their own body weight.
What is a "lengthened partial" and why is it useful?
A lengthened partial is a technique where you continue to perform repetitions in the stretched portion of an exercise's range of motion after you've reached failure on full-range reps. This allows you to accumulate more effective stimulus for muscle growth by targeting the muscle fibers under a deep stretch.
What is the most important takeaway from this workout critique?
The most important takeaway is that you can and should modify workouts to fit your personal goals and body. The specific exercises are less important than the underlying principles of training with high effort, getting close to failure, ensuring sufficient volume, and applying progressive overload over time.
