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Elons Musks Personal Trainer
This is me shamelessly self promoting and coat tail riding
Elon Musk posted this photo on twitter earlier this week
Ive talked about this in the past, Elon appears to have GOOD genetics for strength.
H has a large ribcage, great sternal depth, large skeleton, and looking at this squat, he has good proportions for squatting as well. His torso upright, feet are forward, and he is just about hitting depth
Its also insightful that his walk around bodyweight is 225+. He id a large man.
That aside, I had to throw my hat into the twitter algorithm and reap the sweet sweet impressions
Would I Train Elon Musk? FUCK YES
This is not me being cheeky. Aside from the obscene amount of money I would ask for (because of course I would), from a physiological perspective he would be simple to program for and get dramatic results.
In only 2 hours a week? NO WAY
Yes way. Im not making claims I cannot back up.
I am assuming the following
1) He has above average genetics
2) He's entirely open to using TRT, peptides, and ergogenic assistance
3) I can customize his entire gym
4) He will follow the program
But still, 2 hours...What would the actual training be?
So you long time readers hopefully recollect my past writings on Training volume, and the Minimum Effective Volume for Muscle Growth
To refresh everyone
Based on the current state of evidence and historical practice, the minimum effective volume to stimulate muscle and strength gains is..2-4 sets a week, per major muscle group.
Thats it. Not 20 sets. Not 10 sets.
2-4 sets. That does not require more than 2 total hours of training a week. Likely less than that in fact. And that can be done in 2-3 training sessions.
I am assuming Elon is a BUSY MAN (understatement of the century) and he has little free time to spend in the gym fucking around. He's not going to follow a 6 day weekly bro split and then allot separate time for cardio.
SO, what kind of training program only requires 2 hours a week though?
EASY, High intensity training, aka Heavy Duty training as conceived by Mike Mentzer (and originated by Arthur Jones)
High intensity workouts can be done in 30-40 minutes at most, you are only doing 1-2 sets per exercise,
AND because I am assuming Elon is not fucking around with dedicated time to Zone 2 cardio,
I KEEP THE REST PERIODS SHORT
I train in similar to how Arthur Jones or Mike Mentzer trained their clients decades ago: You warmup and then proceed nonstop through the workout, resting only long to catch your breath and do the next exercise
If he can only train twice weekly, I'd have him do the following Total Body Workout
All these exercise would be done for 1-2 sets.
Upper body I would train on a stricter tempo in the 6-12 rep range, and employ rest pause sets or micro drop sets (reducing weight by 5-10% to do 1-3 more reps)
Lower body I would use the 10-20 rep range, less strict tempo with what is called a pump cadence, and employ traditional dropsets (reducing weight by 20% to keep reppin it out as the saying goes)
The Total Body Workout
1. Chin-ups (or underhand grip pulldowns), on Life fitness multi grip pullup, or Atlantis brand pulldown machine with supinated MAG grip
2. Wide grip pulldowns, also Atlantis brand, with Hoist Brand pulldown bar
3. Neutral grip Seated machine row, plate loaded (Rogers 3 way row)
3 exercise, 30-60 seconds between sets. This wont take longer than 10 minutes
---Rest 3 minutes, then proceed to
4. Incline Cable Fly-this would be set up on Hammer brand bench between two cable stations, and be done for 8-12 reps as both a working set and "pre-exhaust" for the compound chest press. Elon has no interest in tearing a pec muscle so Im not going to bother with bench pressing
5. Hoist Brand chest press or Rogers Vertical Chest Press
6. Machine Lateral Raise, Hammer Strength brand
7. Dips, assisted or unassisted, Nautilus Dip Machine with custom handles (these have been out of commission since the 1980s and Id need to get one rebuilt from scratch)
8. Stabilized Preacher curl with cable stack, this is a custom piece of equipment that is not currently manufactured and Id need to patent and custom build
5 exercise, 30-60 seconds between sets. 15 minutes maximum
---Rest 3 minutes, then proceed to
All the leg exercises would be done for 10-20 reps
9. Seated Leg Curls, Prime Brand Leg curl
10. Leg Extension, Prime Brand
11. Squat Machine, Rodgers Pendulum Squat
12. Donkey Calf Raise, Panatta Brand
4 exercise, 30 seconds between sets. This wont take longer than 10 minutes
---total training time, 35-40 minutes.
Each workout we would alternate the muscle group order.
Pulling/Pushing/Legs, then Pushing/Pulling/Legs,
then Legs/Pulling/Pushing, then Legs/Pushing/Pulling,
and then back to the beginning.
The exercise selection I would only change ever 3 months or so.
30 minutes Before Training
Elons would have 25 grams of PeptoPro (hydrolyzed casein) and 50 grams of Cyclic Dextin or Karbolyn
Depending on whether he wants to eat a meal of food, or not, he'd had a typical bro meal of 50-60 grams protein, the same amount of carbs, and 20-30 grams of fat. Or a shake, whey isolate with a carb powder plus some fat.
What IF He wants to train 3 Days a Week?
3 Days a week would be an arguably simpler routine.
This would be Dante Trudel Doggcrapp training program (yes I know the name is ridiculous, but the programming is not)
These workouts, he would rotate through different exercises each workout, based on the exercises that work best for his body. One rest pause set would be done for most exercises.
Any deadlifts, leg presses, and squats would be done for one set in the 8-10 range, then one set in the 15-20 range.
Workout A-Upper Body
4. Back width (pulldown movement)
5. Back thickness (rowing movement)
Workout B-Upper Body and Arms
glutes would be getting trained in the quads or hamstrings movements, and I doubt Elon cares about having a big ass, so Im not bothering with a glute isolation movement
Being that both these workouts are only 5 exercises, for one set, they would not be taking more than 30-40 minutes maximum.
For cardio, I would follow the workouts with sprint intervals on an Airdyne or Assault bike for whatever time we had left. 10-20 minutes would be sufficient time for cardiovascular improvement
I would of course be record keeping everything week to week, applying progressive overload, overseeing every set and using assisted reps, forced reps, static holds, and being sure that gains are being made
The only other critical factor is Protein Intake
Elon would be on a daily schedule of a protein shake or Bro meal being shoved in front of him every 3 hours, and he has to eat it.
And thats it.
Add in the TRT and peptides, and he would look dramatically different in 6 months. 1 year, he would be a brick shithouse and be unrecognizable.
So there you have it.
if anyone knows Elon and wants to pass this on to him, go for it.
And if you want to work with myself and my team to get your own potential results like this.
Book a call at this link.
Love you all,