Gain insight into the lives of the dynamic bodybuilding duo, the Tren Twins, who have taken social media by storm with their astounding physique and remarkable weightlifting skills.
This blog post will provide a comprehensive analysis of the Tren Twins, examining their height, weight, diet, workout routine, and lifestyle.
Who Are the Tren Twins?
The Tren Twins, Michael and Christian Gaiera, are a pair of fitness influencers based in the United States. These identical twins have captured the hearts of social media users with their engaging YouTube channel, marked by youthful energy and camaraderie.
The Tren Twins initially gained traction on YouTube in 2022 with their video titled “HOW TO GROW A SUPERHERO CHEST,” where they shared their chest routine to maximise strength gains while exchanging bro banter. This set the stage for more videos featuring the brahs goofing around lifting heavy weights with dark edits and a loud EDM/rock soundtrack.
Their audience resonates with the youthful energy and the close camaraderie they share.
With unapologetic aggressiveness and determination in the gym, the Tren Twins have become role models to nearly 1 million subscribers. However, their fans are eager to know more about these epic gym bros.
How Tall Are the Tren Twins?
There has been a lot of discussion about how tall the Tren Twins are, with estimates ranging from as short as 5’4″ to as tall as 5’9“. Many publications also claim a 3-inch height difference between the brothers, which isn’t accurate.
If you watch their videos, Christian appears slightly taller and even mocks Michael at one point, claiming to be an inch taller. To better understand their height, I compared the Tren Twins to other fitness celebrities like Alex Eubank and Bradley Martyn. Based on my observations, I believe Michael is around 5’6″, and Christian is around 5’7″.
Tren Twins Weight and Body Fat Percentage
Besides being different in height, the Tren Twins also weigh differently. Michael is about 87 kg (191 lbs), while Christian is around 85 kg (187 lbs). Some reports suggest a higher weight, but these claims haven’t been proven.
| Measurement | Value |
| Age | 22 years old |
| Height | Michael – 5’9″ (175 cm), Christian – 5’6″ (167 cm) |
| Michael | 191 lbs (87 kg) |
| Christian | 187 lbs (85 kg) |
| Body Fat | 12-16% |
Are the Tren Twins Natural or Taking Steroids?
The Tren Twins’ name is a play on the anabolic steroid Trenbolone or Tren, but you may wonder if their name is a joke and if their physiques and strength are naturally attainable. The reality is that the name is not a joke, and the Tren Twins do take steroids.
In February 2023, renowned “Natty or Not” YouTuber Greg Doucette posted a video explaining why the Tren Twins definitely take Trenbolone. I skimmed through the comments and discovered the Tren Twins responded by acknowledging they are enhanced but only take testosterone and not Trenbolone.
Bodybuilders often use this “TRT” tactic to conceal more significant steroid cycles. Ironically, Doucette became the Tren Twins’ bodybuilding coach a few months later and probably had them start taking Tren for real.
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The Tren Twins’ Diet
Bodybuilders and powerlifters like the Tren Twins adjust their diet based on their training goals. They consume more calories to gain muscle and fewer calories to burn body fat.
In 2023, the Tren Twins began a “cutting phase” involving reducing body fat while maintaining muscle mass. During this phase, they consume meals recommended by their bodybuilding coach, Greg Doucette.
Here is a video of the Tren Twins sharing their full day of eating during the cutting phase:
[Embed Video: Tren Twins Full Day of Eating (Cutting Diet)] The Tren Twins’ full day of eating video is quite long, with more rambling and working out than actual nutrition advice, so I’ll summarize it for you. Their cutting meal plan is a high-protein diet with relatively low net carbs thanks to food high in dietary fiber. It is also low in fat and surprisingly low in total calories.
Here is a summary of the Tren Twins’ cutting diet:
| Meal | Ingredients | Estimated Macros | Calories |
| Breakfast | Low-carb bread, sugar-free syrup, eggs, almond milk, protein powder, jam | C 75g, F 6g, P 57g | 520 calories |
| Pre-Workout Meal | Low-carb wraps, chicken, lean sirloin, Greek yogurt, taco sauce | C 30g, F 12g, P 55g | 400 calories |
| Pre-Workout Snack | Banana, honey | C 44g, F 0g, P 1g | 170 calories |
| Post-Workout Shake | Protein powder | C 6g, F 6g, P 50g | 280 calories |
| Post-Workout Meal | Chicken veggie kabobs | C 5g, F 8g, P 84g | 392 calories |
| Evening Meal | Protein powder, egg, Greek yogurt | C 6g, F 8g, P 37g | 247 calories |
| Total | C 154g, F 40g, 284g | 2,000 calories |
Some meals are estimated where detailed information was not provided by the Tren Twins It’s worth noting that the macros provided at the end of the video don’t seem to match up well with the actual foods and quantities they were eating. In my opinion, the boys did not track their food very well.
Regardless, the Twins said their calorie target was between 1,700 and 1,900 calories per day. This is aggressively low-calorie, considering they weighed over 200 lbs at the time and were training hard.
The Tren Twins’ Workout Routine
Mike and Chris are best known for their intense workout videos, where they chase the pump and talk about how to get stronger. One of the central principles of the Tren Twins’ training philosophy is lifting heavy and progressive overload. In this regard, the brothers’ approach has a solid foundation in science-based resistance training protocols.
Yet, they are also self-proclaimed ego lifters, and their workouts often devolve into lifting as much weight as possible for social media views. The twins are young, and their personas are all about all-out powerlifting to maximum effort in every workout. The average person trying to replicate their training will get suboptimal or even injuries.
As a certified personal trainer, I recommend focusing more on slow, controlled movements through the full range of motion. This will ensure you get maximum muscle hypertrophy while reducing the risk of injury. Still, the Tren Twins’ manic meathead training style is entertaining to watch and does motivate many people to go to the gym and work harder. So here’s an example of one of their famous chest workouts:
[Embed Video: Tren Twins Chest Day Workout]
The Tren Twins’ classic chest workout consists of almost exclusively heavy bench pressing. In this workout, they also threw in an incline press movement with a few sets of triceps for good measure.
- Barbell bench press
- Dumbbell incline press
- Cable tricep pressdown
- Incline skull crusher
The Tren Twins’ Lifestyle and Future
The Tren Twins’ success is not just about their physical prowess but also their unique personalities and ability to connect with their audience. Their youthful energy and close camaraderie have played a significant role in their viral success on social media. At just 22 years old, the twins have already built incredible strength and muscle size.
Despite their young age, they have become role models to nearly 1 million subscribers, inspiring others to chase their fitness goals with the same aggressiveness and determination they display in the gym. As they continue to grow their brand and influence, the Tren Twins will likely face ongoing speculation and controversy surrounding their alleged steroid use.
Transparency and thorough testing will be crucial in addressing these concerns and establishing the truth about their physique and strength gains. Nonetheless, their engaging content and unique personas will undoubtedly continue to captivate audiences, solidifying their status as influential fitness stars in the years to come.
Conclusion
In this comprehensive analysis, we have explored the Tren Twins’ height, weight, diet, workout routine, and lifestyle. These identical twins have captured the hearts of social media users with their astounding physique and remarkable weightlifting skills.
Despite the controversy surrounding their alleged steroid use, the Tren Twins have become role models to nearly 1 million subscribers, inspiring others to chase their fitness goals with the same aggressiveness and determination they display in the gym.
Their unique personalities, close camaraderie, and engaging content have played a significant role in their viral success on social media. As they continue to grow their brand and influence, the Tren Twins will undoubtedly continue to captivate audiences, solidifying their status as influential fitness stars in the years to come.
