Rob McElhenney’s 'Look Like a Fire Hydrant' Chest Workout | Train Like a Celebrity | Men's Health

what's going on oh well i i got into really good shape am i hitting the light right hi i am rob mcilvenny some of you may know me a lot of you probably don't type two adult onset diabetes what does that mean for me quick thing um i'm worried about the time yeah david i'm moving as fast as i can it's not my fault that these watermelons don't explode like real heads and so you're confused as to why i'm on the cover of men's health my guess is that some other much more famous beefcake dropped out at the last minute so here i am my body has changed over the years quite a bit and i would love to kind of walk you through how i did it and why i did it i'm still kind of working through some of that um with therapists but let's get into it as a man who works very hard to maintain a certain level of physical excellence i find shortcuts insulting so at the very beginning of it's always sunny in philadelphia i weighed about 135 pounds the woman i was dating at the time who then turned into my wife katelyn olsen she said look i'm i'm not finding him attractive not that not to be 135 is unattractive but just happened to be unattractive for her because she's pushing life a few years later i had this idea where i wanted to gain a bunch of weight in fact i had an idea that we all would gain weight and everybody said no except for devito who said yes i realized i didn't want to kill danny devito so i said okay i'll just do it myself my goal was 50 pounds i wound up somewhere in the 60 to 70 pound range my first thought was i want to do this as healthy as possible so i went to my doctor he said do not do that this is not funny and i said okay i understand that thank you but what's the healthiest way to do that he said there is no healthy way to do that however if you want to try get a nutritionist and figure it out so i work with a sports nutritionist who basically had me eating three chicken breasts three cups of rice and three cups of vegetables and i had to eat that every two hours so i tried that for a half and then i realized oh if i just ate ice cream that would expedite the process but i realized like it was too much eating so what i did was i would have somebody go out in the morning and get me a gallon of ice cream and we would put it out on the table and it would melt and then i would drink it it turns out that if you drink a gallon of ice cream every single day you will start to gain weight eating alone wasn't going to do it i had to work out so i started lifting really super heavy because it would like build up like ridiculously like thick muscle and then the fat would just sit on that so i put on the weight in about two and a half months three months the first 20 pounds came off almost in a week it just turns out if you stop drinking ice cream the weight will come off let's put that tip right right here if you want to gain weight drink a gallon of ice cream every day for lunch if you want to lose that weight that you just put on you stop drinking the ice cream a few years go by and i wanted to do another body transformation because i thought it'd be interesting and it was also a character choice because my character does something at the end of that season that sort of explains why his body was changing over the course of the season that's when i called a trainer a friend of mine named aaron pabian he works with like other actors you've probably never heard of like and ryan ryan ghostling doesn't matter i've never been an athlete my entire life and so i have a bit of chip of a chip on my shoulder some people might call it a napoleonic complex i would tell those people oh i i think i have short arms so i can do bench press pretty well let's do bench press and he was like first things first no bench press because according to aaron bench pressing is for meat heads and offensive linemen and i was like i'm not an offensive lineman but i'm open to becoming a media and he's like it's gonna look bad on camera to be honest with you kind of listen to aaron and then do what he tells me to do and then he lets me do bench so that i can feel better about my prowess i see a lot of people who are trying to do this on their own and it's really difficult because not only do you have to have access to a gym access to an incredible trainer who can help motivate you but the diet is the most important part and i had access to people who could make food for me i wouldn't even have to think about it i would i would just turn and it would be there that's why the messaging that i try to put out there as much as possible when people ask me like oh can i do that i'm like you can but i i'm just telling you i had such an insane advantage right in the middle of the pandemic when there was nothing to do and had anxiety and not sleeping very well and was worried about my kids and what this was doing to them and i realized i had i had to work out and the more that i worked out the easier it was to sort of manage a lot of that stress for as much as i joke about it it's actually a huge part of my mental health as well bracing that over the pandemic was really really helpful just simply in terms of helping me sleep we can all agree the pandemic was terrible for you know an entire year but there was one benefit and that was that i got to do the workouts that i learned because there was nothing to train for so i said to aaron i want to make myself unemployable i want to ideally have the body type of fire he was like what no and caitlyn was like stop now why are you doing this and i was like i don't know if it's the pandemic or whatever she's like this is not the pandemic you have something else going on from when you were like 12 or something when you didn't make the football team you were just like i'm gonna be an actor and everyone's like whatever dude okay fine so maybe that's what it is i don't know and so i'm going to show you the workout that aaron would not let me do before that he is going to let me do now and has absolutely no real world application whatsoever let's get all right so first to warm up i do this stupid thing what is it doing internal external rotation warming up my shoulders we're working your rotator cuff well one thing i do use too is that it starts to like kind of engage your muscle before you start to even do some of the warm-up stuff just to kind of get it firing oh it's breaking up fashion that's what my trainer just told me i don't know what i'm talking about but guess what you're talking to an actor first off i want to point out something that i know all you mean heads out there are going to have an opinion about this this is a smith machine a lot of people hate smoke machines i happen to like this one because and i'll show you so you see like most smith machines are just vertical movements but this one has like three four so i thought i would be working out alone that has these brackets here to make sure that it doesn't crush my chest if you don't like smith machine that's fine you don't have to use a smith machine this is what i use okay thank you so uh for the bench press we're going to start with 135 we're going to do that 10 times then we're going to jump up to 185 and we're gonna do that for five and smart person we'll go to 185 and do 10 times 15 the goal is not to be smart and then we'll continue to increase from there to i believe 205 to 225 for three and then we increase from 225 to 265 something like that and then try to get as heavy as we can which i'm hoping will be somewhere around 3 40. without help um this one's going to be heavier 315 this is 315 pounds and we're just gonna do it once we're gonna have to did you go it yeah you [ __ ] dick i had to stop it wasn't stuck 345 345 345 and he barely touched it i think he touched it it's probably like 3 41. so i'm challenging you uh not over because he'll do it he'll be twice the amount ryan reynolds let's see if the problem ryan is he's going to be like why i'm already 6'4 dude and gosling is like he's a mega movie star all right devito i challenge danny devito to lift 340 pounds [Laughter] now we're going to do incline dumbbells we're going to start with since i'm pretty warmed up from the bench we're going to start with 60. i think between 8 and 10 then if i can then we'll move up up to 70 or go up to 75 just stick with 70. the safe thing to do i think the last time i did this was about a month ago aaron's been working on another movie so he hasn't been around so i've been just trying to work out on my own and i would probably not ever use this kind of heavier weight on my own just because it's like so stupid and dangerous nothing broke okay so we are going to finish the workout uh with something super lame cable flies from high two sets of ten with five plates and then we're gonna drop down and do them from low and it's gonna be two sets of five plate plates each and then he says four plates put who cares maybe it's four maybe it's five maybe it's ten you don't know because through the magic of editing we can make it whatever we want obviously most people don't have access to a machine like this so what you do have access to at your own house push-ups you know things like that even with body weight you can put things on your back what not leave this thing it's cool to do at the gym but it's boring it's boring look it all even gives you a little little pithy words of advice let's have fun out there huh go for quality over quantity that's what i know this is [ __ ] no you go for quantity quality is overrated uh okay so that's uh that's the fire hydrant uh workout i'm considering patenting that unfortunately tomorrow i'm gonna have to return to something that's actually um applicable to the real world so we'll have to do what aaron wants but this was the day where i got to do what i want because this is my photo shoot and i am on the cover of men's health not aaron

Channel: Men's Health

Views: 2,010,141

Keywords: rob mcelhenney, rob mcelhenney workout, rob mcelhenney transformation, transformation, fat mac, jacked mac, it's always sunny, its always sunny, it's always sunny in philadelphia, mac, mac transformation, mac it's always sunny, mac ripped, it's always sunny mac ripped, rob mcelhenney interview, rob mcelhenney jacked, workout, men's health, train like, train like rob mcelhenney, arin babaian, rob mcelhenney and kaitlin olsen, danny devito, ice cream, mac workout, fire hydrant

Id: 8vdv87BJmGY

Length: 10min 53sec (653 seconds)

Published: Wed Apr 14 2021