0:13 Single Arm DB Row (2 set of 8 + rest pause) 1:10 Lat Pulldown (2 set of 8 + rest pause) 1:35 Upper Back Pulldown (2 set of 8 + rest pause) 1:59 Upper Back Row (2 set of 8 + rest pause) 2:39 Incline DB Curl (2 set of 8 + rest pause)
@@coacheugeneteo Imagine that someone comes back here a few times because they forget the details time stabs helps you immediately get back to the moment that interests you
Wish that I found this channel when I was just starting out training. Took me a while to find straight to the point exercise information just like this. Thanks Eugene.
Hi Eugene, I hope you read this because your videos and content is amazing. I had ulnar nerve surgery on my elbow and carpal tunnel release surgery for the hand on the same arm, so my right arm struggles to do certain press exercises (like dumbell press at high weight, barbell bench, dips, etc.) I was wondering if there was a video you could make for people like me with nerve damage - routines that could effectively strengthen maybe muscles in that area or alternatives to workouts that may not indirectly put pressure on these nerves while still giving me adequate development in the chest / upper body areas? Any advice would be great, thank you.
@@adamvk5368 There is a critical limit on how low you should go with your body fat. If you go lower than that there can be a variation of health and mental problems. However a body fat percentage between roughly (!) 10%-20% is absolutely unproblematic for a man. The more common health problem is a way too high body fat percentage >25%. This information is from my physiology professor in uni - so i'd take it as very valid.
God I love your videos! Perfect really, straight to the point with form & some small tips and tricks etc. If there is anything I personally would want to see more of is alternative exercises that imitate the exact same movement that you want to display with just a different set up for the exercise. Not sure if that made sense but I sometimes struggle to replicate what I see in videos because of lack of equipment in my gym/different equipment etc.
That's because you can immediately like a video before you've seen it. Until you've watched a certain percentage (I think it may be at least half) a view won't register.
Thanks for this video. Providing a solid example routine while letting others know to keep an open mind on their training to make adjustments when necessary. Once again awesome content.
Your descriptions are so clear and to the point, man. I’m so glad I found your channel. Would you consider making a video about different upper back muscles and what exercise and arm positions target them?
Hello 👋 . Thank you for the hard work to put the knowledge out here . One request : please i would like to hear something about leg muscle imbalance and how to fix it . Thank you 🙏
Hey there Uncle, thanks so much again for all the work and effort you put in your videos ! Just wanted to know how you choose your footwork for your sessions ? I got a good feeling on flat soles, but I saw you wearing those barefoot ones once. Recommended ?
I subscribed 2 days ago and I think I’ve seen all your videos. Never has this happened ever. Eugene is it possible you can make a stretch day/stretch routine video? I know you said before you don’t believe in tight muscles. But what about us office workers that mostly sit or stand for most hours of the day. I’m always dealing with tight shoulders/neck/hips. This always translates to injuries, especially during BJJ. I’ve been doing some follow along full body stretch routines especially the one by Obi Vincent, and this seems to have helped a bit. Would love to see your take on this.
Good video as usual Uncle Eugene ! However, Ive experienced more gains all over when switching from pulldowns to pullups/weighted pullups with different grips 🤷♂️
If the goal of the single arm dumbbell row is to place the most tension on the Lats in the peak contraction, I guess resistance bands can be a good or even better alternative. Since they can be used from all directions, you can also use them in a seated position.
Bruh I love this video ... The volume of the workout is just perfect IMO 👌 I find it crazy that most channels give you workouts with 30+ sets like wtf 😂
Hello .... can you make a video on the same topic but using Resistance Band ONLY ! ... with the same three exercises for the back and one for the biceps
I've been working out for 5 years now and I've never done single arm db row, I'm I missing out on gain by not implementing that exercise guys?? Maybe I should start doing it to see if it'll improve my back. My go to back exercises are pull ups, chin ups, bent over rows, seated rows, lat pull downs and t-bar rows.
Nice one! Thank you for your content. What would you do for the next “back” day if someone wants to train their back 2 times or even 3 times per week? Thanks again!💪😇
Great exercises and perfect form demonstration! I was wondering what is the rationale for rest-pause training? Does the current science lend support to the theory of 'effective reps' that are presumably emphasized with RP training?
Looks a really effective workout but unfortunately I only got some dumbbells and some different bars at home . Anyways good video and informative to learn.
1:20 is there anywhere i can get that bar attachment? i have a high and low cable attachment in my home gym but i dont have anything to hook up two separate handles to
Hi Teo. I appreciate your input for training and i enjoy The tips for improvement and maximization. Could you please Tel me The name of The pull grip extension that Allw The bar to attach Caribien and single grips to it. Ive sen it before just cant Seem to find it again. Thanks in advance.
is there any trick to getting more muscle like along the middle of the back spine region - I guess this would count as upper back even though it seems right in the middle
Eugene, to clarify when you wrote out “2 sets of 8 + Rest Pause”, do you mean: 1) 1st set of 8, rest as needed, 2nd set of 8, rest for 15 seconds, then do as many reps as possible? 2) 1st set of 8, rest as needed, 2nd set of 8, rest as needed, 3rd set of 8, rest for 15 seconds, then do as many reps as possible?
Should I try to align my arms a certain way during incline dumbbell curls? It feels a little awkward after going for the carrying angle you talked about when doing regular standing or cable curls
Eugene, love the workout and all makes perfect sense … but if I did this little volume on back day I wouldn’t grow ? And I wouldn’t get much of a pump or feel very satisfied ?
@@coacheugeneteo I mean I work very hard push myself to my limits and lift heavy progressively increasing weight each workout , even if I put 100% in to each rep of each set I would still walk out without much of a sweat on ! This would only take about 30-35 mins to complete ?
are you fking kidding me? 12 sets is not much for one muscle group in one workout?.. For the Mike Isreatel fans, 12 sets in ONE WEEK is like more than maybe halfway towards max recoverable weekly-volume... i think 15 might be average top limit... but still, 12 sets in one wrkout is probably more than average people can even utilize (unless once a week)... in general, assuming your general 8ish to maybe 20'ish rep range... but i mean, you may be gifted.. and I mean that with seriousness and respect.
@@ineedstuff8286 fair enough I do understand the recovery aspect but for me and most the people I know who train at a fairly advanced level (working out for 3 years plus) if they trained at that volume they wouldn’t feel satisfied or grow, granted the intensity aspect is a giant variable , I will try to go harder for a shorter time and measure my results closely over a couple of weeks and see if I can spot a difference
This might be a silly question but would these workouts, or any workouts you show really, be good for females too? Should we adjust anything aside from customizing the weight of course? I do want to gain muscle for context
Hey Eugene, this video is a bit older now so you prolly won't see this. Anway, is there a specific reason why you're doing these exercises in 2 sets? Seems like a pretty low number of sets, to me, for purposes of hypertrophy. Cheers!
How do you feel about barbell curls? At my home gym I only have a barbell with a lot of weight, the only DB I have is 15 pounds and that’s too light for most of my bicep stuff I normally do at the public gym.
Recently in the past 3-4 months i have been dabbling with 2 sets of 8-12 reps per exercise. Fullbody with 2-3 exercises of 2 sets per muscle group (about 4-6 sets per bodypart a day). Now i have been getting stronger and bigger while incorporating progressive overload every day (if i can do 12 sets then increase the weight and start from 8 next workout) but i don't know if im getting my pre Covid gains back or is it new gains.. So my question is, is 2 sets per exercise enough vs 2 exercises for 3 sets or 1 exercise for 4 sets?
Greetings eugene , i want to ask what are your thoughts on seated calf raises and their overall contribution to calf gains over time ? I train at home and i was thinking about buying one.i realized 2 years ago that the soleus is slightly larger than the gastrocnemius based on a study.
0:13 Single Arm DB Row (2 set of 8 + rest pause)
1:10 Lat Pulldown (2 set of 8 + rest pause)
1:35 Upper Back Pulldown (2 set of 8 + rest pause)
1:59 Upper Back Row (2 set of 8 + rest pause)
2:39 Incline DB Curl (2 set of 8 + rest pause)
I was seriously tempted to make time stamps like usual. But really - it's a 3 minute video. Do y'all need that? 😅
@@coacheugeneteo I watched the whole thing. But I just made it to come back to it later at the gym
I love the concise videos though
@@coacheugeneteo Imagine that someone comes back here a few times because they forget the details time stabs helps you immediately get back to the moment that interests you
Wish that I found this channel when I was just starting out training. Took me a while to find straight to the point exercise information just like this. Thanks Eugene.
🙏
Yeah I've saved so much time
precise and clear explanation in only 3.5 minutes. That's hard to beat!
Thank you, Eugene!
Thank you! 🙏
Appreciate what you do, Eugene. Hope you're well brother!
Thank you for your content! You’ve been a big motivator and inspiration for my personal fitness journey.
Thank you! 🙏
Appreciate the short video Eugene, had no time to catch up on videos like I usually would but this was perfect
Glad you liked it!
Love this, hopefully you can show us a perfect push day also when your back to uploading content
Eugene I saw you had a spotify playlist in the workout section! You’ve really grown your influence so much! Congrats!!
Thank you! 🙏
One of the few creators I often first 👍 and then start watching the video
Thank you! 🙏
Do you have a chest, shoulder and tris video? I really like how this is quick and to the point.
Bro you're like a big brother to me that I never had.💝
Hi Eugene, I hope you read this because your videos and content is amazing. I had ulnar nerve surgery on my elbow and carpal tunnel release surgery for the hand on the same arm, so my right arm struggles to do certain press exercises (like dumbell press at high weight, barbell bench, dips, etc.)
I was wondering if there was a video you could make for people like me with nerve damage - routines that could effectively strengthen maybe muscles in that area or alternatives to workouts that may not indirectly put pressure on these nerves while still giving me adequate development in the chest / upper body areas?
Any advice would be great, thank you.
You Deserve 100 million subs may be in 100 months ... !
So concise and to the point, covered a great combo in 3.5 mins! Thank you!
You've inspired so many more ways for me to switch up my training since I first discovered your channel. Keep up the good work Eugene!
I’m also interested in how he reversed his hair loss
You wont experience hair loss, you're asian.
Adam Vk it’s actually quite the opposite story when you’re this ripped
@@js5791 yea i heard falling bellow 14% bf causes a lot of problems such as erectile dysf , dementia etc
@@adamvk5368 There is a critical limit on how low you should go with your body fat. If you go lower than that there can be a variation of health and mental problems.
However a body fat percentage between roughly (!) 10%-20% is absolutely unproblematic for a man. The more common health problem is a way too high body fat percentage >25%.
This information is from my physiology professor in uni - so i'd take it as very valid.
@@adamvk5368 so with my 8% I should be dead? Don't take everything for granted and make things relative.
The best trainer ever
Thank you! 🙏
You always come through in the clutch. Much appreciated for the amazing info/routine 💪🏼💪🏼
Thank you! 🙏
God I love your videos! Perfect really, straight to the point with form & some small tips and tricks etc. If there is anything I personally would want to see more of is alternative exercises that imitate the exact same movement that you want to display with just a different set up for the exercise. Not sure if that made sense but I sometimes struggle to replicate what I see in videos because of lack of equipment in my gym/different equipment etc.
Eugene! as always, making perfect videos without any waste of time.
Thank you so much!
HE READ MY MIND WTF, I LITERALLY SEARCH FOR THIS VIDEO YESTERDAY FROM HIM BEFORE HE UPLOADED IT
Or maybe you read his
10 likes, 0 views. That's a strong audience
Best audience ever 😂
@@coacheugeneteo Looks like you have come off cycle. You look younger and healthier. Keep it up bro!
That's because you can immediately like a video before you've seen it. Until you've watched a certain percentage (I think it may be at least half) a view won't register.
Thanks for this video. Providing a solid example routine while letting others know to keep an open mind on their training to make adjustments when necessary. Once again awesome content.
Thank you!
U r information method is very genuine 👍👍👍love from india
Shout out GMT notification gang watching at 1 in the morning.
🙏🙏🙏
Your descriptions are so clear and to the point, man. I’m so glad I found your channel. Would you consider making a video about different upper back muscles and what exercise and arm positions target them?
Hello 👋 . Thank you for the hard work to put the knowledge out here .
One request : please i would like to hear something about leg muscle imbalance and how to fix it . Thank you 🙏
Thanks for the workout eugene!!
My pleasure!!
Hey there Uncle, thanks so much again for all the work and effort you put in your videos !
Just wanted to know how you choose your footwork for your sessions ? I got a good feeling on flat soles, but I saw you wearing those barefoot ones once.
Recommended ?
I like them
a great concise video
Chef Kiss Uncle Eugene, this workout makes so much sense :)
Thanks Eugene !!! Regards from canary island
I subscribed 2 days ago and I think I’ve seen all your videos. Never has this happened ever. Eugene is it possible you can make a stretch day/stretch routine video? I know you said before you don’t believe in tight muscles. But what about us office workers that mostly sit or stand for most hours of the day. I’m always dealing with tight shoulders/neck/hips. This always translates to injuries, especially during BJJ. I’ve been doing some follow along full body stretch routines especially the one by Obi Vincent, and this seems to have helped a bit. Would love to see your take on this.
Gonna add these exercises in tomorrows back day.
Really informativ and short, great approach!
Thank you! 🙏
Good video as usual Uncle Eugene !
However, Ive experienced more gains all over when switching from pulldowns to pullups/weighted pullups with different grips 🤷♂️
Bro your rhomboids looks like a star thats nuts.
😄
thank you for your video very informative and also i like the short format, straight to the point, but with enough explanation!!
Thanks Teo this chill asf
If the goal of the single arm dumbbell row is to place the most tension on the Lats in the peak contraction, I guess resistance bands can be a good or even better alternative. Since they can be used from all directions, you can also use them in a seated position.
RIGHT ON TIME UNCLE EUGENE!!!!
🥳
Bruh I love this video ...
The volume of the workout is just perfect IMO 👌
I find it crazy that most channels give you workouts with 30+ sets like wtf 😂
Yea bro too much sets fry my central nervous system 😅
0:00 Welcome "Back". Straight to the point of the video!
😄
I always gain muscle and insight from your videos! Eugene, would it be possible to do a video on using parallettes, particularly pike pushups?
Sure
@@coacheugeneteo Thank you!
Potential PPL series from uncle eugene?? Hell yeah
Absolutely!
@@coacheugeneteostill waiting...
Champion.
Hello .... can you make a video on the same topic but using Resistance Band ONLY ! ...
with the same three exercises for the back and one for the biceps
HELLO GROM GREECE MAN.
BEST CHANELL.BUT PUT TIMESTAMPS pls!
Uncle Eugene living a dream life!
Great warm up Eugene. Where is the workout?
Another great video bro!
looking forward for push workout!
Awesome, great info Legend!!💯🔥🔥
I've been working out for 5 years now and I've never done single arm db row, I'm I missing out on gain by not implementing that exercise guys?? Maybe I should start doing it to see if it'll improve my back. My go to back exercises are pull ups, chin ups, bent over rows, seated rows, lat pull downs and t-bar rows.
Nice one! Thank you for your content. What would you do for the next “back” day if someone wants to train their back 2 times or even 3 times per week? Thanks again!💪😇
In an ideal setting sure, but all I got'er dumbbells bro!
Great exercises and perfect form demonstration! I was wondering what is the rationale for rest-pause training? Does the current science lend support to the theory of 'effective reps' that are presumably emphasized with RP training?
Need the push and legs workout as UA-cam videos, too.
Hi Eugene! Can you please talk about those brown straps visible in the video?
PS a great video!
I make them
Good video
Thanks boss🙏🏻👍🏻❤️
Great video! What muscles are targeted in the upper back pulldown vs the upper back row?
Same muscles, rhomboids and traps. But different fibres
Me entering the video: There's no such thing as the perfect back workout
Me halfway through the video: Nevermind
🙏
lovely scrunchies
Need a link to them joggers! I see you wear them a lot
Love a man with a scrunchie on his wrist
this is great stuff
What the best protein powder that you recommend as well as creatine?
thank you sir, very much appreciated :) I am curious, for you specifically, how many times might this workout happen in 1 week?..
Bomb! Do you have a legday with focus on glute and/or hamstring version?
Looks a really effective workout but unfortunately I only got some dumbbells and some different bars at home . Anyways good video and informative to learn.
What about deadlifts, pull ups/chin ups, pendlay rows, barbell rows?
Well I'm a romanian.. I guess I should start on my dead-lifts😁
nice short video
Short and sweet Eugene
Dope stuff & things 👌
Eugene, you mentioned traps in the description, but I did not see much direct trap work. Do you do direct trap-focused exercises in your workouts?
They're not being trained via shrugs, but they still get plenty on the upper back row
@@coacheugeneteo Thank you for replying!
Sick video as always! One question: Where can I get that pull down bar with the teeth for handles? 🧐
What do you think about the risk of a hernia because of one arm dumbbell rows (Jeff Cavaliere made a Video about this)? Thank you for your answer!
Overexaggerated.
@@coacheugeneteo Thank you so much for your reply. I really appreciate your high quality fitness videos and interaction with the community!
1:20 is there anywhere i can get that bar attachment? i have a high and low cable attachment in my home gym but i dont have anything to hook up two separate handles to
Hi Teo. I appreciate your input for training and i enjoy The tips for improvement and maximization. Could you please Tel me The name of The pull grip extension that Allw The bar to attach Caribien and single grips to it. Ive sen it before just cant Seem to find it again. Thanks in advance.
Uncle Eugene, any tips for working out with long hair? And did you cut your recently, Or is the black hoodie hiding it?
I still have long hair. I just tie it up
Is your posterior chain day a leg day?
Yes
Hi Teo , can you explain the rest pause , is it pause then continue 2nd set or sth else ?
is there any trick to getting more muscle like along the middle of the back spine region - I guess this would count as upper back even though it seems right in the middle
It's probably erectors?
Where did you get that lat pulldown attachment?
Eugene, to clarify when you wrote out “2 sets of 8 + Rest Pause”, do you mean:
1) 1st set of 8, rest as needed, 2nd set of 8, rest for 15 seconds, then do as many reps as possible?
2) 1st set of 8, rest as needed, 2nd set of 8, rest as needed, 3rd set of 8, rest for 15 seconds, then do as many reps as possible?
The 1st one
Should I try to align my arms a certain way during incline dumbbell curls? It feels a little awkward after going for the carrying angle you talked about when doing regular standing or cable curls
Eugene, love the workout and all makes perfect sense … but if I did this little volume on back day I wouldn’t grow ? And I wouldn’t get much of a pump or feel very satisfied ?
Then you're probably not doing the exercises properly or with enough intensity
@@coacheugeneteo I mean I work very hard push myself to my limits and lift heavy progressively increasing weight each workout , even if I put 100% in to each rep of each set I would still walk out without much of a sweat on ! This would only take about 30-35 mins to complete ?
Your the expert I bow to your knowledge I’m just saying for me personally my experience m
are you fking kidding me? 12 sets is not much for one muscle group in one workout?.. For the Mike Isreatel fans, 12 sets in ONE WEEK is like more than maybe halfway towards max recoverable weekly-volume... i think 15 might be average top limit... but still, 12 sets in one wrkout is probably more than average people can even utilize (unless once a week)... in general, assuming your general 8ish to maybe 20'ish rep range... but i mean, you may be gifted.. and I mean that with seriousness and respect.
@@ineedstuff8286 fair enough I do understand the recovery aspect but for me and most the people I know who train at a fairly advanced level (working out for 3 years plus) if they trained at that volume they wouldn’t feel satisfied or grow, granted the intensity aspect is a giant variable , I will try to go harder for a shorter time and measure my results closely over a couple of weeks and see if I can spot a difference
This might be a silly question but would these workouts, or any workouts you show really, be good for females too? Should we adjust anything aside from customizing the weight of course?
I do want to gain muscle for context
Yes they're great for females!
Got a notification for this when I was almost done with my pull workout... I was so disappointed 😂
Where you been?
Do you focus on one side first during the db rows as opposed to going from left to right?
What about direct rear delt work?
I do some on a shoulder day
Hey Eugene, this video is a bit older now so you prolly won't see this. Anway, is there a specific reason why you're doing these exercises in 2 sets? Seems like a pretty low number of sets, to me, for purposes of hypertrophy.
Cheers!
Do you train neck?
How do you feel about barbell curls? At my home gym I only have a barbell with a lot of weight, the only DB I have is 15 pounds and that’s too light for most of my bicep stuff I normally do at the public gym.
Recently in the past 3-4 months i have been dabbling with 2 sets of 8-12 reps per exercise. Fullbody with 2-3 exercises of 2 sets per muscle group (about 4-6 sets per bodypart a day).
Now i have been getting stronger and bigger while incorporating progressive overload every day (if i can do 12 sets then increase the weight and start from 8 next workout) but i don't know if im getting my pre Covid gains back or is it new gains..
So my question is, is 2 sets per exercise enough vs 2 exercises for 3 sets or 1 exercise for 4 sets?
Greetings eugene , i want to ask what are your thoughts on seated calf raises and their overall contribution to calf gains over time ? I train at home and i was thinking about buying one.i realized 2 years ago that the soleus is slightly larger than the gastrocnemius based on a study.
Leaving this for the YT gods.