I love how you have a PhD dedicated to strength training and muscle building yet you boil it down to do a few sets for your back every week and you're solid. Thanks for keeping it real Dr Pak!
As he said within the first few seconds, this was ONLY a MINIMUM effective dose. If you wanted to MAXIMIZE back hypertrophy you would have to probably do much more periodization with more nuance.
Add-on: Elbows should have short distance between them at the end of the negative to train lats, and long distance between them at the end of the negative to train the middle & upper back
@6:06 "money! women! or men! or both! or everything! or nothing!" love Dr. Pak's non-dogmatic view/mindset. you know he's a real scientist when he's like that
This is exactly how I train back, and I think it's great advice: a vertical pull combined with a chest-supported horizontal pull. I go hard, close to failure, and just a few sets are enough. I only add shrugs to the list, because vertical and horizontal pulls alone don’t hit my upper traps enough. Since the trapezius has fibers in multiple directions, I vary the angle-1-2 sets of Kelso shrugs (chest-supported, leaning a bit forward) and 1-2 sets of standing Smith machine shrugs (upright for the uppermost fibers visible from the front).
It's coming!!! It's been taking longer than expected given how complex the app is but we're extremely close. We appreciate everyone's patience! Re: the "fishy" comment - what's fishy bro xD? The app taking longer than expected? It's app launch 101 for it to take longer than expected 😆
Just did deadlifts today. I forgot how amazing they feel on my back. I'm probably going to do deadlifts, pullups and close grip rows from now on. I had one of the best workouts today, in a long time.
Jacked back or Jack Black? What about Jack Black with a jacked back? It could be cool, but would we lose the man we know? Could we get Jack Black back if he got a jacked back?
Could you please elaborate on the autoregulation video of Menno Henselmans? He states, that genotype could dictate strength specific rep ranges based on a study from 2005 (10.1007/s00421-005-1335-2). What do you think about that?
appreciate you pushing the field, is there a consensus if training a muscle will lead to growth in the antagonist? (ie bicep curls causing growth in triceps over time)
I like the chest supported t-bar, but there's a lot to be said for barbell movements in low volume scenarios....or even the non-chest supported t-bar, which will still give you some extra hamstring work. Also vertical pulls are great, but I think a good low row is still an excellent exercise for the lats and is going to vary up thr stimulus. Plus you can probably throw in a couple of kelso shrugs while you're there.
Dear Real Doctor Dr Pec, Will you do a video on myoadapt kinda as a teaser, similar to how Mike did a series for the RP hypertrophy app? Im sure a lot of us are curious to know the features of the app. Love your work (no homo) Regards, A Pencilneck science enjoyor
What's your opinion on dumbbell pullovers as an alternative to chin-ups for home gyms? Maybe superset them with bicep curls to replicate the fractional volume that you'd otherwise get from chin-ups.
When you say going to failure on every exercise does that mean going to failure on just the last set of that exercise? If so, how close to failure should we go on our sets prior to the last one?
When he says 8 sets for both parts combined. Does he mean eight sets for lats and eight sets for Middle / upper back? Or a total sets for everything. 8 sets of back per week or 16 sets of back per week?
If you only have two exercises I would prioritize barbel row over any chest support exercise, exactly becuase you also train your erectors and your lower back, that it would be neglet otherwise.
Why is wolf getting blasted so hard in his comments? I don’t really watch him any more as it seams to be nothing new just the same thing over and over. But man people are ruthless in his comments.
I can't understand how someone with a PhD in sports science can just say, 'Do 8 sets,' without context! xd. Whether you're following a bro split or an upper/lower split, 8 sets can be fine, excessive, or even insufficient. The number of sets depends on factors like training frequency, individual recovery etc. Just throwing random set numbers is dumb :D
I love how you have a PhD dedicated to strength training and muscle building yet you boil it down to do a few sets for your back every week and you're solid. Thanks for keeping it real Dr Pak!
As he said within the first few seconds, this was ONLY a MINIMUM effective dose. If you wanted to MAXIMIZE back hypertrophy you would have to probably do much more periodization with more nuance.
@kidkoopa6389 Yeah... I know... He actually refers to himself at times as "Dr Minimal Effective Dose" sometimes. You got anything else?
@ it’s a solid program for a beginner but for anyone with some training experience it probably won’t be too “solid.”
Vertical pull & horizontal pull with intensity or to failure. Eat, Sleep, Rest, Repeat
Technically those are diagonal pulls .
Add-on: Elbows should have short distance between them at the end of the negative to train lats, and long distance between them at the end of the negative to train the middle & upper back
This channel just keeps getting better and better
@6:06 "money! women! or men! or both! or everything! or nothing!" love Dr. Pak's non-dogmatic view/mindset. you know he's a real scientist when he's like that
0:06 I just love how you know what most people want, not all that optimization bs that noone needs cuz we are not bodybuilders on tren
This is exactly how I train back, and I think it's great advice: a vertical pull combined with a chest-supported horizontal pull. I go hard, close to failure, and just a few sets are enough. I only add shrugs to the list, because vertical and horizontal pulls alone don’t hit my upper traps enough. Since the trapezius has fibers in multiple directions, I vary the angle-1-2 sets of Kelso shrugs (chest-supported, leaning a bit forward) and 1-2 sets of standing Smith machine shrugs (upright for the uppermost fibers visible from the front).
Who else thinks Myoadapt is an elaborate joke The WolfPak is playing on us? 😂
I’ve been on their newsletter for about 8 months now waiting for updates, it starting to seem a little fishy with how much they talk about it lol.
It’s only a collection of ‘if’ statements as well.
It's coming!!! It's been taking longer than expected given how complex the app is but we're extremely close. We appreciate everyone's patience! Re: the "fishy" comment - what's fishy bro xD? The app taking longer than expected? It's app launch 101 for it to take longer than expected 😆
Just quit twisting our nipples so hard
Well just quit twisting our nips so much!
Probably the best outro to date
Thank you for recommending some exercises without saying optimal. That was refreshing.
very high quality video, wow. I have to subscribe now
the humour is also on point
Exactly the way I train and back is growing like crazy. Great advice.
So when are we going to see Myoadapt?
That was my first Dr. Pak vid and I was rolling. Subscribed
Just did deadlifts today. I forgot how amazing they feel on my back.
I'm probably going to do deadlifts, pullups and close grip rows from now on. I had one of the best workouts today, in a long time.
Back extensions > partial range deadlifts
That outro made me laugh. Love the minimum effective dose strategy!
Jacked back or Jack Black? What about Jack Black with a jacked back? It could be cool, but would we lose the man we know? Could we get Jack Black back if he got a jacked back?
What about a jacked black named Jack Black?
Thanks for keeping it down to earth with the advice.
The chaotic energy has really given me a chuckle as well recently as well 😂❤
Love because that's what I already do. Only 2 for upper and 2 lower plus shrugs. Glad to see I'm learning with the pros
Could you please elaborate on the autoregulation video of Menno Henselmans? He states, that genotype could dictate strength specific rep ranges based on a study from 2005 (10.1007/s00421-005-1335-2). What do you think about that?
appreciate you pushing the field, is there a consensus if training a muscle will lead to growth in the antagonist? (ie bicep curls causing growth in triceps over time)
Basically, get strong on tbar rows and lat pulldowns and you are gonna have an amazing back
I like the chest supported t-bar, but there's a lot to be said for barbell movements in low volume scenarios....or even the non-chest supported t-bar, which will still give you some extra hamstring work.
Also vertical pulls are great, but I think a good low row is still an excellent exercise for the lats and is going to vary up thr stimulus. Plus you can probably throw in a couple of kelso shrugs while you're there.
Dear Real Doctor Dr Pec,
Will you do a video on myoadapt kinda as a teaser, similar to how Mike did a series for the RP hypertrophy app? Im sure a lot of us are curious to know the features of the app. Love your work (no homo)
Regards,
A Pencilneck science enjoyor
Can you do a series on how preform exercises?
What's your opinion on dumbbell pullovers as an alternative to chin-ups for home gyms? Maybe superset them with bicep curls to replicate the fractional volume that you'd otherwise get from chin-ups.
When you say going to failure on every exercise does that mean going to failure on just the last set of that exercise? If so, how close to failure should we go on our sets prior to the last one?
This boss is hilarious. Let's go PAK-NATION
Daddy Pakky what are your thoughts on Greg Doucette's Turkesterone which is apparently the only legitimate one on the market?
When you say failure, do you mean 0RIR? Or work to true failure to complete a rep if reasonably safe?
On back work you go to failure man, and then the last few reps you can even go past failure with a bit of swinging and/or partial reps.
WolfPAK gym + M.E.D. let’s go!
When he says 8 sets for both parts combined. Does he mean eight sets for lats and eight sets for Middle / upper back? Or a total sets for everything. 8 sets of back per week or 16 sets of back per week?
Yes
@@ksenryo??
Do you know what "combined" means?
Weighted pull ups are the greatest back exercise: prove me wrong.
If you only have two exercises I would prioritize barbel row over any chest support exercise, exactly becuase you also train your erectors and your lower back, that it would be neglet otherwise.
Na,Na,Na,Na,Na,Na,Na,Na BACKMAN (Love You Man)
Chris from Manchester England
Wider than a hang glider, will that comparison suffice?
Yates rows Numero Uno! 💪
Dr. MED-Pak
Dr Humble
Why is wolf getting blasted so hard in his comments? I don’t really watch him any more as it seams to be nothing new just the same thing over and over. But man people are ruthless in his comments.
I enjoy Dr Paks pov better than wolf or israetel. Pak is Dr. Tell it Like it Is.
Where's your gym?
Sending this Video to back guy
Both? Both is good.
Coach: Want a big back? Put on Crosshairs by MF DOOM. See you next week.
“Who let the steroid ADDICT in the building 🤔” 😂
"Real doctor, Dr. Pak" in the description, jeeesus man, not so real Dr. Matt Wenning can't catch a break, lol.
lmao.
We all saw that Bromley vid didn't we
That was a pull-up not chin-up. Deadlift and compound pull of trainees choice.
Video was too short! Thanks btw. What do you think about a pullover on machine instead of chin/pulldown?
WolfPak getting a Jacked Back
Push ❤
Myoadapt?
Please never lose your humor bro :D loved this vid. also thanks for staying connected to us normal, not gym rat people
sick outro track btw
I'm waiting for them to start doing lat implants!
Wow, ground breaking info. 😂
30 reps!
what happened to your nose
lol bro didnt even wait to watch the video
He got a nosejob and the tape is keeping his nose straight.💅
Probably, the roided tool Mike Van Wyck got to him for his scientific analysis.
Who the hell did the time stamps😂😂😂
Great
the curse laden ramblings that break up these videos really tickle me.
The mister is don't wanna work hard plan
🤣🤣👍👍
Steroids usually works for me.
👍👍👍
This video made me unsubscribe
10000$ to subscribe again
I don’t think anyone can do more than 8 sets of rows per week
I can't understand how someone with a PhD in sports science can just say, 'Do 8 sets,' without context! xd. Whether you're following a bro split or an upper/lower split, 8 sets can be fine, excessive, or even insufficient. The number of sets depends on factors like training frequency, individual recovery etc. Just throwing random set numbers is dumb :D
8 sets, faster