Olivier Richters | Train Like | Men's Health - video Dailymotion

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Olivier Richters | Train Like | Men's Health

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00:00Hey guys, this is Olivier the Dutch Giant. In the last 15 years I gained 80 kilos to 160 kilos.

00:09How did I train? This is video all about how do I train like the Dutch giant.

00:14The great thing about the human body is that it loves adapting, but you have to give the

00:34incentive for adapting. Now, when you start training, that's not very hard. You go from

00:38a sitting chair at the office into the gym. So what I did in the beginning years was a full body

00:43schedule. It was just one exercise per body part done in an hour and that worked great.

00:49But all things come to an end when you say it was great. The problem is your body gets used to it and

00:55it recognizes patterns. It didn't work anymore. I didn't grow. So what I did, I did my first split,

01:01upper body, lower body. This was a great incentive again because now I did two exercises per muscle

01:07group because I had more time over the week. That also ended after a few years. At some point you

01:13just need to give more incentive because your body keeps adapting perfectly. So then I went

01:18into what you guys probably call the bro split. I would do chest, triceps, shoulders. Wednesday,

01:24leg day. Friday, back, biceps. And in between, calves and abs. So the reason why this split worked very well

01:34is because the play field got a lot bigger. I had more exercises to destroy a muscle group,

01:38give that incentive to grow, but also a lot of more sets for one muscle group. So every year,

01:46the play field became bigger and the damage became also a lot more. The thing is, it was the same

01:52problem that I had with this split. I didn't grow for two years. So for the first time in my life,

01:56I went for help. The best bodybuild coach in Holland, and he doesn't want his name named,

02:01but thank you very much for helping me. He explained to me that I was doing too much. My body

02:07could not recover enough on the trainings to grow. He told me I had to train less, and I didn't want

02:14to hear that because I love training. But he made me realize you don't lose muscle that fast. If you

02:19really don't do anything, muscle loss will start at two weeks. So if I train less, nothing will happen.

02:26And I was already staying 150 kilos, so I had nothing to lose. Okay, so I agreed to do this.

02:31Less time in the gym, less sets. But one thing was added from him. One set has to be all. It's going

02:40three times to failure in a single set instead of doing three sets or four sets single-wise and going

02:46one time to failure. So you're going way deeper in the muscle fibers in a short period of time.

02:52This means you're quicker done in the gym, but the damage that it sends to grow has to be directly

02:57there, and you're done with the exercise. I did that for three years, and I went from 150

03:02kilos to 160 ready to beat up Reacher. Okay. Is everybody ready? I'm not.

03:14You have to choose a weight where you fail around eight reps. That just means failing. You can't do

03:23it yourself anymore. You have reached around eight. You're going to have one or two seconds of rest,

03:29but you keep holding it. Those one or two seconds rest gives the human body an energy boost, which is

03:35incredible, because you can do another three reps. Then you wait one or two seconds again and you do

03:43another rep. Meaning you have 12 reps in one set, but you went to failure three times because of those

03:51little breaks in between. And it sounds so simple, but if you do this for the first time, the next day

03:56you will be done.

04:07One, two, one, two, three.

04:14Okay, so what happened there, I chose one way, but it's totally fine if you end at 10.

04:30As long as you get that two times extra figures in.

04:35Same thing, choose a weight around eight of failure, wait two seconds, failure, wait two seconds, go to failure.

04:40Yeah, so doing stunt training four hours a day for four months was devastating for my bodybuilding.

04:50So I spoke to my bodybuild coach and we realized that you only need 30% of the amount of training

04:55you normally do to maintain the muscle mass. Not to grow, but 30% is enough to tell your body I still

05:01need that mass for strength and stamina. So in the weekends, I really did hard bodybuild trainings.

05:09But during the week, I would only do 30% of what I normally do. And also these trainings were great

05:16because I could get a high incentive in for the muscle in a very short time. So it all worked out

05:23great. At the end of the four months, I was still 160 kilos. My stamina was insane because of the

05:28stunt trainings and my agility. I did not know a giant of 160 kilos could move like that. I was even

05:35surprised myself that I was able to challenge Reacher. Now arm wrestling is interesting because I lost

05:42on arm wrestling in Black Widow versus David Harbour and now for Alan Richen.

05:48So I kind of feel like an arm wrestle loser now, but I think I can beat them in real life with arm

05:53wrestling. No worries guys.

05:54I can imagine that motivation for the general public is really hard in the gym. It's not a fun sport.

06:03It's very egocentric and hard to find a partner to do it with it. And you have to go and you have

06:09paints all day and you have to eat. For me, the motivation in the beginning was being happy about

06:14my body. That worked. That was my motivation, the mirror and the weight skill. Later, it became my

06:19profession for the movie industry. And I'm so happy that I continued this road because if I didn't go

06:25to 160 kilos, I might have not been physically the challenge people wanted for Reacher. So I'm happy

06:33that I found the motivation in my body transformation and then my motivation started in the movie industry.

06:39The thing is, you guys have to find your own motivation and I hope that's about health and

06:44feeling more happy about your body. Those are the most two important things for going to the gym.

06:49Nice.

06:56Hey guys, I hope you enjoyed this video. If you want to see more, go to my channel,

07:00The Dutch Giants. It's in the description.

Olivier Richters | Train Like | Men's Health

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