Michael and Christian Gaiera engage in high-volume arm training.Â
High-volume training involves performing numerous sets and reps targeting specific or various muscle groups. Research indicates this approach can lead to muscle hypertrophy and enhanced skeletal and muscular strength (1). The Tren Twins, Christian and Michael Gaiera, exemplify this training method through intense, high-volume workouts, especially for arm day.Â
This article delves into the Tren Twins‘ workout regimen, offering a comprehensive overview of their training routines. It also highlights their specific dietary practices and how they contribute to their remarkable muscular development.
About The Tren Twins
The Tren Twins, Christian, and Michael Gaiera are bodybuilders, professional weightlifters, online coaches, and social media influencers. They create engaging bodybuilding and training content online and have attracted a massive following of believers since 2022. Their YouTube channel has just over 1.3 million subscribers.
Born on April 2, 2001, in Michigan, these brothers spent much of their childhood in foster care due to their mother’s struggles with alcohol addiction and abuse. However, they refused to let their circumstances define them. Christian and Michael have gained recognition through hard work and dedication, partly for their distinctive bodybuilding techniques and impressive physiques.
| Michael and Christian Gaiera (The Tren Twins) | ||
| Weight | Height | Date of Birth |
| 184 lbs (84 kg) (Similar Weights) | 5’6’’ (Similar Heights) | April 2, 2001 |
| Profession | Era | Nationality |
| Bodybuilding & Fitness Social Media Influencers | 2022 | Americans |
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The Tren Twins’ Upper Body Workout Program
Christian and Michael Gaiera have made it known that they use Trenbolone or Tren (where they got their name). Trenbolone is a steroid some bodybuilders use to help with muscle growth and appetite. Studies have shown that anabolic steroids can enhance appearance by building muscle mass and lowering the damage that happens to muscles during a hard workout (2). However, we aren’t suggesting steroid use, and it’s imperative to know their side effects and to seek the guidance of a health professional before taking them.
The Tren Twins both do a five-day split workout program, as they have a separate workout program for their upper bodies. Here’s an outline of Christian and Michael Gaiera’s workout split.Â
Christian Gaiera’s Workouts
Christian Gaiera’s exercise regimen consists of upper-body exercises focusing on the shoulder, chest, arms, and back muscles. Below is a list of his exercises.
Shoulders Exercises
| Exercises | Sets | Reps |
| Dumbbell Lateral Raises | 3 | 8-12 |
| Machine Shoulder Presses | 3 | 8-12 |
| Reverse Grip Barbell Skull Crushers | 3 | 8-12 |
| V-Bar Tricep Pushdowns | 3 | 8-12 |
| Close Grip Barbell Bench Presses | 3 | 8-12 |
Chest ExercisesÂ
| Exercises | Sets | Reps |
| Dumbbell Flyes | 3 | 8-12 |
| Dumbbell Bench Presses (with palms in) | 3 | 8-12 |
| Smith Machine Incline Bench Presses | 3 | 8-12 |
| Machine Dips | 3 | 8-12 |
| Barbell Bench Presses | 3 | 8-12 |
Back ExercisesÂ
| Exercises | Sets | Reps |
| Wide Grip Cable Lat Pulldowns | 3 | 8-12 |
| Chin-Ups | 3 | 8-12 |
| Pull-Ups | 3 | 8-12 |
| Cable Rear Delt Rows | 3 | 8-12 |
| Reverse Grip Machine T-Bar Rows | 3 | 8-12 |
Arm Exercises
| Exercises | Sets | Reps |
| EZ Bar Curls | 3 | 8-12 |
| Barbell Curls | 3 | 8-12 |
| Reverse Grip Barbell Skull Crushers | 3 | 8-12 |
| V-Bar Tricep Pushdowns | 3 | 8-12 |
| Dumbbell Alternating Hammer Curls | 3 | 8-12 |
| One-Arm Cable Bicep Curls | 3 | 8-12 |
| Barbell Preacher Curls | 3 | 8-12 |
| Close Grip Barbell Bench Presses | 3 | 8-12 |
| Reverse Grip EZ Bar Curls | 3 | 8-12 |
| Cable Rope Tricep Pushdowns | 3 | 8-12 |
| Dumbbell Shoulder Shrugs | 3 | 8-12 |
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Michael Gaiera’s Workouts
Michael Gaiera’s training targets the different upper body muscles, similar to his brother’s. However, he occasionally trains to failure for some of his exercises. Studies show that training to failure improves muscle strength and hypertrophy (3). Here’s a list of his exercises.
Shoulder Exercises
| Exercises | Sets | Reps |
| Lateral Raises | 2 | Failure |
| Front Raises | 5 | 12-15 |
| Dumbbell Shoulder Presses | 3 | 8-12 |
| Superset — Dumbbell Curls & Hammer Curls | 3 | 10-12 |
| Barbell Curls | 2 | Failure |
| Shrugs | 3 | 8-10 |
Chest ExercisesÂ
| Exercises | Sets | Reps |
| Bench Presses | 4 | 8-10 |
| Cable Flyes | 3 | 12-15 |
| Lying Dumbbell Presses | 3 | 8-10 |
| Incline Dumbbell Presses | 3 | 8-10 |
| Smith Machine Incline Bench Presses | 3 | 8-12 |
Back ExercisesÂ
| Exercises | Sets | Reps |
|---|---|---|
| Chest Supported T-Bar Rows | 3 | 8-10 |
| Deadlifts | 5 | 4-6 |
| Weighted Pull-Ups | 2 | 8-10 |
| Close Grip Lat Pulldowns | 3 | 10-12 |
| Bent Over Rows | 3 | 10-12 |
Arm Exercises
| Exercises | Sets | Reps |
| Skull Crushers | 3 | 10-12 |
| Dumbbell Curls & Hammer Curls | 3 | 10-12 |
| Rope Pushdowns | 3 | 10-12 |
| Reverse Grip EZ Bar Curls | 3 | 8-12 |
| Barbell Curls | 2 | Failure |
| Barbell Preacher Curls | 2 | 8-12 |
| Alternating Dumbbell Hammer Curls | 3 | 8-12 |
The Tren Twins’ Diet
The Tren Twins consume a diet of up to 2,800 calories daily. Their diets mostly contain lots of protein, carbs, and fats. Their daily intake of proteins, carbohydrates, and fats is about 240 grams, 150 grams, and 100 grams, respectively. Here’s a list of the typical diet plans for the Tren Twins for a day.
Breakfast
- Roasted Cinnamon Apples
- Protein Pancakes
Lunch
Pre-Workouts
- Honey
- Bananas
Post-Workouts
- Protein Shakes
Dinner
- VegetablesÂ
- Steak or Chicken
- Yogurt
- Potatoes
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References
- Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897
- Wenbo, Z., & Yan, Z. (2023). The Uses of Anabolic Androgenic Steroids Among Athletes; Its Positive and Negative Aspects- A Literature Review. Journal of multidisciplinary healthcare, 16, 4293–4305. https://doi.org/10.2147/JMDH.S439384
- Nóbrega, S. R., & Libardi, C. A. (2016). Is Resistance Training to Muscular Failure Necessary?. Frontiers in physiology, 7, 10. https://doi.org/10.3389/fphys.2016.00010Â
