Tren Twins Height, Weight, Age, & More
By: Jeremy Fox, CNC, CPT – Published: October 15, 2023
The Tren Twins are a pair of fitness influencers that have taken social media by storm with their hardcore workouts and meathead antics. As a result, people have a ton of questions about who they are and how they got so big.
In this blog post, I’ll take a closer look at the Tren Twins’ height and weight and examine the diet and workouts they use to build muscle and strength. Stay tuned to learn more about these up-and-coming stars.
Who Are the Tren Twins?
The Tren Twins are Michael and Christian Gaiera, a bodybuilding duo based in the United States. Their joint YouTube channel has exploded in popularity due to their method of engaging with their fans.
The Tren Twins initially gained traction on YouTube in 2022 with their video titled “HOW TO GROW A SUPERHERO CHEST,” where they share their chest routine to maximize 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.
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How Old Are the Tren Twins?
It surprises many people that the Tren Twins are only 22 years old, having celebrated their birthday on April 2nd. Despite their young age, the twins have already built incredible strength and muscle size.
Tren Twins Height and Weight
Along with the Tren Twins’ age, the next most common questions are surrounding their size. It’s clear the brothers have relatively compact and stocky builds, but their exact measurements are more ambiguous.
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, Chris appears slightly taller and even mocks Mike 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 Mike is around 5’6″, and Chris is around 5’7″.
How Much Do the Tren Twins Weigh?
In another popular video titled “Full bench transformation 225 to 475 pounds”, the Tren Twins share their body weight and bench press maxes over the course of 4 years.
According to this video, the twins’ bodybuilding journey started at 17 years old when they weighed 170 lbs (77 kg). Over the next few years, the boys bulked up to as heavy as 215 lbs (98 kg).
Table 1. Tren Twins Age, Height, Weight, Body Fat
| Measurement | |
|---|---|
| Age | 22 years old |
| Height | Mike – 5’6″ (168 cm), Chris – 5’7″ (170 cm) |
| Cut Weight | 195 lbs (89 kg) |
| Bulk Weight | 215 lbs (98 kg) |
| Body Fat | 12-16% |
Are The Tren Twins Natty?
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. However, 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.
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 “prep” 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.
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.
Table 2. Tren Twins Cutting Meal Plan
| 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.
Due to their drug use, the Tren Twins can get away with extreme calorie restriction without losing muscle. However, while this approach works for them, it is not advisable for most people in the long run.
Tren Twins Workouts
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. However, 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.
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
More Bodybuilder Profiles
You now have information about the Tren Twins’ height, weight, and bodybuilding routine. I hope this knowledge will be helpful context the next time you watch one of their videos.
If you found this article interesting, be sure to visit my profiles of other top bodybuilders, strength athletes, and fitness influencers.
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Alex Eubank Height, Weight, & Age
Who Is Derek From More Plates More Dates?
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