Don't ever stop making content. The community needs people like you. Easily digestible, entertaining, effective, and accurate information presented without bias. It's almost unprecedented and so refreshing.
@@cudaconv70 if by slop you mean high quality bite sized content that is applicable to almost everyone in the lifting community, then yeah. All his shit is spot on. Always find something useful in his videos. It's not just regurgitated brain rot like most other creators nor is it intentionally sexualized to increase the channel's audience with click-baity shots of gym chicks doing softcore porn poses.
@@dylanwallace8803 calling the lat pulldown underrated, are you kidding me. At this point all the basics have been talked about hundreds of times and dudes like this don't know what the can talk about so the invent stupid variations no one needs and then call proven exercises "underrated".
@@Thatdude829He takes the “optimal” highground all the time, and pushed the restarted one-arm pulldown nonsense so much a while ago. Now he’s saying to not do it in favour of other exercises.
Just don’t do it kneeling. If your gym has a dual hammer strength pulldown or something similar, please do it single arm on there. You’ll be able to move significantly more weight, be more stable and most importantly will have something to brace yourself against
@@nomongosinthaworld oh damn didnt think about that, the last time i tried that one arm kneeling lat pulldowns, my body kept getting pulled forward despite the weight not being high enough
Calf raises is the most underrated movement in my opinion. Everyone says that calves are mostly genetic, but anyone can still train them. They also say that smaller calves are better anyways because lower calf insertions are better for explosive speed and verticals, but training them is still beneficial and supplementary. Lastly, they say that calves are unaesthetic, but lean or jacked bodies look incomplete without adequate calves.
You are doing 10,000 reps per day if you are active. Do you think 30-60 extra reps a week are really going to influence their size? I have monster calves and never actively train them.
@@HeadCannonPrime You are doing 10k reps of steps (which is great cardio), and not calf raises (2-4 sets, 8-12 reps, failure work sets, 2 second holds on the peak contractions, and slow and controlled eccentrics). Many people will have “monster calves” with awesome genetics, but they won’t have they wont have the greatest potential legs without hypertrophic weight training with progressive overload. Also, it’s not that hard to add calf raises to leg day after some squats, RDLs, leg extensions, and leg curls.
@HeadCannonPrime I've always walked on the ball of my feet my entire life and my calves are absolutely massive. It also helps that I often do strenuous hikes (2k+ ft elevation gain, 10+ mile hikes).
I always struggle to get real stimulation in my quads when squatting. I changed to smith squats a couple months ago and the difference is definitely noticeable
Pushups are really insane at how fast they can make you look ''fit'' compared to other exercises. Doing daily 100 pushups all the way to failure, and in a month you can see a change in your triceps, shoulders, and chest.
Ive been doing the Holy Trinity 3 to 4 times a week for a month and I agree. I'm starting to notice my chest developing, tho I think the dips are contributing as well
@@Machismo1219how was your form pre Holy Trinity? Were u in relative good shape when you started out, or you basically started your fitness journey then or around that time? Just curious due to am on day 3/28 of 100 pushup a day. And am in-between relative good/relative bad form.. 😅
@@Brother_frojd i was in decent shape. I've had an athletic background all my life, played football in college, but never seriously worked out since. I'm now 40 but have been blessed with a slim/athletic build. After about a month of doin the Trinity four times a week, I now am doing 10 sets of 20 decline pushups, 4 pullups, and 10-15 dips. Not only have I seen and felt a tremendous difference, I am constantly getting compliments on my physique. It feels great 👍🏽. Keep it up. Stay focused and disciplined. Progression is inevitable
If you only do push ups, you will develop an imbalance between your anterior chain and posterior chain. You need to do about twice as much back work compared to chest work. For example: If I do 3 sets of pushups then I will do 5 sets of inverted rows. If you only do push ups and no back work, you will develop a muscle imbalance between your back and front muscles. This will lead to many problems related to posture and shoulder impingement. Ideally you should be able to do as many reps of inverted rows as push ups.
If you can, swap the pulldown for pullups Also squat with free weights instead (in both cases that will increase the core demand which is just better since the muscle growth is the same)
As a beginner id highly recommend you just stick to the basics (which preacher curls and lat pulldowns are) because learning how to complete heavy compound movements will aid you the most in your lifting journey
As a beginner, do: Squat, Bench, OHP, Deadlift, Lat Pulldown / Pull-ups, Barbell/Cable Row, Dumbbell Curls and Tricep Pushdown. Leg Curls and Leg Extensions. Lateral Raises. Get the basics down first. Use only free weights and cables.
as for the pushups. i can get like 40-50 clean pushups in a set. but when i do it using proper TUT(time under tension) promise you im only getting about 8-12. just an example:4-2-0. 4 seconds down, 2 second hold, 0 seconds up meaning burst upwards
#3 really got me. I been hearing a lot of different opinions about the angle of the preacher pad. Lucky for me I have a very old preacher bench that is 45* angle. I was tempted to change the post angle, but after hearing this and seeing it. I'll leave it alone.
@@jawamaster yeah no shit. but if u just wanna put some tension on your quads and build some muscle, smith machine squats are the way to go. stop the yapping please😭🙏
@@nicktaylor8083 sure they’re great for building muscle, just not athleticism. Some people prefer evenly built bodies and some don’t care… but if you do care, don’t use a smith machine simple as that
@@nicktaylor8083but why would you want that 💀 machines build the same amount of muscle as free weights and free weights have a higher core demand so why would you pick the worse option 😭
@@bullymaguire632 control and tension. u might work ur core more but if u just want the most amount of tension on your quads, a controlled squat like on the smith machine is 1000x better then a barbell squat. you can do both u just have a closed mind when it comes to weight training. put a couple years under your belt and you’ll see
your videos are so awesome. I only wish you could do some with modifications for old people whose bodies are falling apart. my grip strength limits a lot. shoulders wrists and tendons are a mess. but all of these moves are so excellent and I know that they are solid because I used to do them with a bodybuilder trainer. unfortunately, a lot hard to accomplish now and I haven’t found really great workaround from somebody as knowledgeable.
Underrated exercises can vary depending on individual goals and preferences, but some exercises are often overlooked in favor of more popular movements. Here are a few underrated exercises that can provide great benefits: 1. **Single-Leg Exercises**: Movements like single-leg squats, lunges, step-ups, and single-leg deadlifts can help improve balance, stability, and address muscle imbalances between the left and right sides of the body. 2. **Hip Thrusts**: Hip thrusts are excellent for targeting the glutes, which are often underdeveloped in many individuals. Strong glutes can help improve overall lower body strength and power. 3. **Farmers Walk**: This exercise involves walking while carrying heavy weights in each hand. It's great for building grip strength, improving core stability, and enhancing overall functional strength. 4. **Face Pulls**: Face pulls are a fantastic exercise for strengthening the rear delts and upper back, which are crucial for shoulder health and posture. Many people neglect these muscles in their training. 5. **Planks Variations**: While planks are popular, variations like side planks, plank with leg lifts, and plank with arm raises are often overlooked. These variations can help target different areas of the core and improve stability. 6. **Pull-Ups/Chin-Ups**: While not exactly underrated, these exercises are sometimes skipped due to their difficulty. Pull-ups and chin-ups are fantastic for developing upper body strength, especially the back and arms. 7. **Turkish Get-Ups**: This full-body exercise challenges stability, mobility, and strength. It's a great movement for overall functional fitness and can help improve coordination. Remember, the best workout routine is one that is well-rounded and includes a variety of exercises to target different muscle groups and movement patterns. It's essential to listen to your body, set realistic goals, and work on exercises that align with your fitness objectives.
Fell asleep watching this last night and woke up hours later with it still playing, you're welcome for the views 😂 thanks for the great advice on your videos
he didn't say in the video you shouldn't isolate your lats at all, just that you shouldn't neglect standard lat pulldowns. it's good to incorporate both!
Always been a fan of the stretched/raised pull-ups, also raised feet. Warms you and gets a good pump. Usually really slow negatives and explosive out the bottom.
preacher curls with dumbbells and barbells are terrible to fully extend...I've seen quite a few buddies tear their bicep by extending all the way down. There are plenty of just as good, if not better, bicep exercises anyway.
They are not terrible to fully extend. The only reason it could be bad to fully extend is because everyone says that. Everyone thinks full rom is bad so they dont go full rom which lets them go heavier and they tear their bicep because they accidentally go full rom too heavy when they get tired. Then they say its bad to go full rom because you tear your bicep. No, its bad to go too heavy
@@curtharakaly4620 Sorry to hear about your friends. Hopefully they've learned some things about how to properly progress and the importance of tendon strength.
Absolutely not. Dips are harder on the shoulders. If you need to add weight on deficit push-ups, you’re doing them wrong. Slow the eccentric, pause for a few seconds at the fully stretched bottom position, then explode up. You’ll need more than a few 45 plates to create an adequate deficit. You need plyometric boxes or yoga blocks standing on their ends to get a better, more effective stretch.
@@HeadCannonPrimetrue, it’s very unusual, weird, exactly what i experienced when didn’t have had an option to do my squats with free weights and only smith machine have been available
@@HeadCannonPrime interesting, the way it was explained to me is that if something goes wrong with free weights your body's reflexes will kick in and try to avoid injury but with the Smith Machine you have removed 2 degrees of freedom making it less likely for you to be successful. Now I'm wondering if I've been just repeating bro science for years now 😅
@@johnwilford3020 smith machine should never be used for squats and bench, shoulder presses. It actually puts a lot of outward tension on your knees, which is not natural path for them. I actually felt the discomfort in my knees when I saw some people use the smith machine for squats and tried it out for myself, then did some research on why and found out... Not sure about bench presses, but it definitely adds injury risk for shoulder and squats. It's great for calves, though...
Love smith machine squats. I train alone so I prefer them to OG squats as I can go to failure safely and fear not. Plus I can step out ahead of the bar and make a more quad focused "hack smith" squat since my gym doesn't have a proper hack. Good stuff!
During lockdown, I had only two dumbbells. I used to deficit push up using dumbbells. Incline, decline, and flat without DB. 3 - 4 Months my chest grow crazy big.
The Push ups are also nice with dumbbells because your wrists are in a more natural position, but youll need the ones which plates arent completely round
I do all of them - safe for the preacher curls (my elbows hate them, I do a different variation with emphasis on the lengthened part). I feel so chuffed right now. 😄
I started doing the deficit push-ups, and holy smokes my chest is stimulated top to bottom left to right. The angle makes it a very, very slight incline. And if you keep your elbows out, you can put maximum stimuli on the pec muscles. If you wanna make it easier, you can pivot from your knees. If you want to make it harder, you can wear a rucking or weight vest.
Bulgarian split squats. Hammer your quads and glutes without being limited by your core and back, less exhausting because you train one leg at a time, good stretch and very easy and less scary to go to failure. On top of that, good carryover to normal squats I started doing bulgarian split squats because my back started hurting from squats and deadlifts and found it so much easier to overload my legs, they feel much stronger now and squats never really hit my legs that much because my core and back limited me. Strengthening my back in other ways now
A really really good physiotherapist I go to recommended not doing bench press too dip bc it could lead to shoulder injury he said, so I guess he would say the same about the deficit push ups
I do RTO (Rings Turned Out) deficit ring push-ups with feet elevated on a bench, pausing in the stretched position for about 1 - 2 seconds. Very humbling exercise. It has become my main lift for training the chest.
My Brother in Christ, you are literally the Man who gave rise to the kneeling Pull-down.
Love your work Jeff
True 🤭
I will never go back to regular lat pulldowns
@@sohailsakkari8377never say never, except for lat pull downs. I prefer the pull up
I prefer them lying in an Incline Bench, than kneeling it is just more stable especially when using a lot of weight
Facts I’m so confused 😂
People call it more science based? Thats you bro
We’re all looking for the guy who did this
@@briankrosky3567insert spider man meme pointing at each other
Facts Lmfao
I literally came straight from a video where he recommended it lmao
@@Axel-vq3mv The tier list vid no? 😂😂
Bruh who is skipping lat pulldowns? We have 3 in my gym and they're always taken. Meanwhile I almost never see the one arm pulldown
Probably because they finally realise the one arm pulldown isn't working for them.
That’s why I absolutely hate being in a public gym and rather workout at home with a rack, bar and dumbbell. Pull-ups are awesome too:)
@@0THC0 ratio
I only see the people who make ZERO gains using the cable single arm. But the basics kids.
this hurts my ear 😢
My shoulders: "You aint' doing deficit pushups."
My armpits:
my nipples
@@DankMemes-xq2xm Bro's working his armpits
@@baydenator9818 strong armpits on a girl is hot. Why should I not strive for the same?
@@DankMemes-xq2xm Lol are you referring to the lats? Or front delts? You don't really have muscle right there
Don't ever stop making content. The community needs people like you. Easily digestible, entertaining, effective, and accurate information presented without bias. It's almost unprecedented and so refreshing.
So basically it's slop
@@cudaconv70 if by slop you mean high quality bite sized content that is applicable to almost everyone in the lifting community, then yeah. All his shit is spot on. Always find something useful in his videos. It's not just regurgitated brain rot like most other creators nor is it intentionally sexualized to increase the channel's audience with click-baity shots of gym chicks doing softcore porn poses.
@@dylanwallace8803 calling the lat pulldown underrated, are you kidding me. At this point all the basics have been talked about hundreds of times and dudes like this don't know what the can talk about so the invent stupid variations no one needs and then call proven exercises "underrated".
@@cudaconv70100% bang on. The fitness industry is played out so dudes feel the need to reinvent the wheel in order to sustain their channels.
Please please please do more of those resistance curve visualizations!! So well done 👏🏼
yea he should
Now, Bro is debunking his own facts...
When did he ever claim that those 4 exercises were trash ?
@@Thatdude829He takes the “optimal” highground all the time, and pushed the restarted one-arm pulldown nonsense so much a while ago. Now he’s saying to not do it in favour of other exercises.
@@Verziroohe's just saying dont ignore pulldowns for cable pulls
@@Verziroo He's not saying not to do it.
@@Verziroodid you even watch the video? He just said don't neglect pulldowns
One arm kneeling lat pulldown is a blessing for me since I had a massive lat imbalance. My lats also bursted in size ever since I switched to it
Cool
Just don’t do it kneeling. If your gym has a dual hammer strength pulldown or something similar, please do it single arm on there. You’ll be able to move significantly more weight, be more stable and most importantly will have something to brace yourself against
@@nomongosinthaworld oh damn didnt think about that, the last time i tried that one arm kneeling lat pulldowns, my body kept getting pulled forward despite the weight not being high enough
@@nomongosinthaworld unfortunately no
Calf raises is the most underrated movement in my opinion. Everyone says that calves are mostly genetic, but anyone can still train them. They also say that smaller calves are better anyways because lower calf insertions are better for explosive speed and verticals, but training them is still beneficial and supplementary. Lastly, they say that calves are unaesthetic, but lean or jacked bodies look incomplete without adequate calves.
You are doing 10,000 reps per day if you are active. Do you think 30-60 extra reps a week are really going to influence their size? I have monster calves and never actively train them.
You just made that all up no shit we should train our calves lol
@@HeadCannonPrime You are doing 10k reps of steps (which is great cardio), and not calf raises (2-4 sets, 8-12 reps, failure work sets, 2 second holds on the peak contractions, and slow and controlled eccentrics). Many people will have “monster calves” with awesome genetics, but they won’t have they wont have the greatest potential legs without hypertrophic weight training with progressive overload. Also, it’s not that hard to add calf raises to leg day after some squats, RDLs, leg extensions, and leg curls.
True.
@HeadCannonPrime I've always walked on the ball of my feet my entire life and my calves are absolutely massive. It also helps that I often do strenuous hikes (2k+ ft elevation gain, 10+ mile hikes).
I love how you address this topic with such honesty.
Dont believe this guy. He recommended one arm kneeling pulldown over lat pulldown
@@lainsrit’s a bot 🤦♂️
@@lainsr bro is arguing with a bot lmao
@@spicycurry7238 how can i know
@@lainsr username, pfp, overly broad comment that usually doesnt make sense
I always struggle to get real stimulation in my quads when squatting. I changed to smith squats a couple months ago and the difference is definitely noticeable
Skill issue, git gud
I like how this tutorial also covers all types of exercise variations.
Push, Pull, Arm, and Leg.
Thanks, Jeff! 👍
Pushups are really insane at how fast they can make you look ''fit'' compared to other exercises. Doing daily 100 pushups all the way to failure, and in a month you can see a change in your triceps, shoulders, and chest.
Ive been doing the Holy Trinity 3 to 4 times a week for a month and I agree. I'm starting to notice my chest developing, tho I think the dips are contributing as well
@@Machismo1219how was your form pre Holy Trinity? Were u in relative good shape when you started out, or you basically started your fitness journey then or around that time?
Just curious due to am on day 3/28 of 100 pushup a day. And am in-between relative good/relative bad form.. 😅
@@Brother_frojd i was in decent shape. I've had an athletic background all my life, played football in college, but never seriously worked out since. I'm now 40 but have been blessed with a slim/athletic build. After about a month of doin the Trinity four times a week, I now am doing 10 sets of 20 decline pushups, 4 pullups, and 10-15 dips. Not only have I seen and felt a tremendous difference, I am constantly getting compliments on my physique. It feels great 👍🏽.
Keep it up. Stay focused and disciplined. Progression is inevitable
@Machismo1219 thanks for that detailed reply, brother. Appreciated. Stay blessed
If you only do push ups, you will develop an imbalance between your anterior chain and posterior chain. You need to do about twice as much back work compared to chest work. For example: If I do 3 sets of pushups then I will do 5 sets of inverted rows. If you only do push ups and no back work, you will develop a muscle imbalance between your back and front muscles. This will lead to many problems related to posture and shoulder impingement. Ideally you should be able to do as many reps of inverted rows as push ups.
will defo try the deficit pushups and the smith machine! and YES on the preacher curl and lat pull down, looove them
If you can, swap the pulldown for pullups
Also squat with free weights instead (in both cases that will increase the core demand which is just better since the muscle growth is the same)
as a beginner this is very helpful tips thanks.
As a beginner id highly recommend you just stick to the basics (which preacher curls and lat pulldowns are) because learning how to complete heavy compound movements will aid you the most in your lifting journey
As a beginner, do:
Squat, Bench, OHP, Deadlift, Lat Pulldown / Pull-ups, Barbell/Cable Row, Dumbbell Curls and Tricep Pushdown. Leg Curls and Leg Extensions. Lateral Raises. Get the basics down first. Use only free weights and cables.
As a beginner, stay away from the smith machine...
Do the first 3 exercises he showed but squat with free weights and if you're strong enough swap the pulldown for pullups
Limited on space the first tip sounds great!
as for the pushups. i can get like 40-50 clean pushups in a set. but when i do it using proper TUT(time under tension) promise you im only getting about 8-12. just an example:4-2-0. 4 seconds down, 2 second hold, 0 seconds up meaning burst upwards
#3 really got me. I been hearing a lot of different opinions about the angle of the preacher pad. Lucky for me I have a very old preacher bench that is 45* angle. I was tempted to change the post angle, but after hearing this and seeing it. I'll leave it alone.
i have been praising smith machine squats for years. happy to see them getting the recognition they deserve
lol disagree. I tell people to avoid smith machines like the plague if they care about athleticism
@@jawamaster yeah no shit. but if u just wanna put some tension on your quads and build some muscle, smith machine squats are the way to go. stop the yapping please😭🙏
@@nicktaylor8083 sure they’re great for building muscle, just not athleticism. Some people prefer evenly built bodies and some don’t care… but if you do care, don’t use a smith machine simple as that
@@nicktaylor8083but why would you want that 💀 machines build the same amount of muscle as free weights and free weights have a higher core demand so why would you pick the worse option 😭
@@bullymaguire632 control and tension. u might work ur core more but if u just want the most amount of tension on your quads, a controlled squat like on the smith machine is 1000x better then a barbell squat. you can do both u just have a closed mind when it comes to weight training. put a couple years under your belt and you’ll see
Pull ups followed kneeling lat pull downs are the perfect combo👍🏽
I was initially confused by vertical arm until I saw the angle of the machine.
Thank you, i was so confused
your videos are so awesome. I only wish you could do some with modifications for old people whose bodies are falling apart. my grip strength limits a lot. shoulders wrists and tendons are a mess. but all of these moves are so excellent and I know that they are solid because I used to do them with a bodybuilder trainer. unfortunately, a lot hard to accomplish now and I haven’t found really great workaround from somebody as knowledgeable.
Jeff, that workout split video you made is elite man.
Underrated exercises can vary depending on individual goals and preferences, but some exercises are often overlooked in favor of more popular movements. Here are a few underrated exercises that can provide great benefits:
1. **Single-Leg Exercises**: Movements like single-leg squats, lunges, step-ups, and single-leg deadlifts can help improve balance, stability, and address muscle imbalances between the left and right sides of the body.
2. **Hip Thrusts**: Hip thrusts are excellent for targeting the glutes, which are often underdeveloped in many individuals. Strong glutes can help improve overall lower body strength and power.
3. **Farmers Walk**: This exercise involves walking while carrying heavy weights in each hand. It's great for building grip strength, improving core stability, and enhancing overall functional strength.
4. **Face Pulls**: Face pulls are a fantastic exercise for strengthening the rear delts and upper back, which are crucial for shoulder health and posture. Many people neglect these muscles in their training.
5. **Planks Variations**: While planks are popular, variations like side planks, plank with leg lifts, and plank with arm raises are often overlooked. These variations can help target different areas of the core and improve stability.
6. **Pull-Ups/Chin-Ups**: While not exactly underrated, these exercises are sometimes skipped due to their difficulty. Pull-ups and chin-ups are fantastic for developing upper body strength, especially the back and arms.
7. **Turkish Get-Ups**: This full-body exercise challenges stability, mobility, and strength. It's a great movement for overall functional fitness and can help improve coordination.
Remember, the best workout routine is one that is well-rounded and includes a variety of exercises to target different muscle groups and movement patterns. It's essential to listen to your body, set realistic goals, and work on exercises that align with your fitness objectives.
Farmers walks are a great chouce for forearm growth too!
Fell asleep watching this last night and woke up hours later with it still playing, you're welcome for the views 😂 thanks for the great advice on your videos
I do all of these except the deficit pushups because I’m still recovering from an AC separation. Happy that these exercises are getting their roses.
Why tf daddy jeff looks mighty hot these days???
He's been doing a program with a uni to maximise muscle growth. Its on his newest vid bro
Because you are homosexual.
Because you like men
always looked hot😮
Your eyes started working
Deficit push ups are a staple for this old guy. Good one!
>stares at isolated lats in your workout program
Why’re you even working out? The kitchen should be your domain
he didn't say in the video you shouldn't isolate your lats at all, just that you shouldn't neglect standard lat pulldowns. it's good to incorporate both!
Always been a fan of the stretched/raised pull-ups, also raised feet. Warms you and gets a good pump. Usually really slow negatives and explosive out the bottom.
The Underrated Exercises:
1.Deficit Push Ups
2. Standard (Overhand or Palm-down) Lat Pulldowns
3. 45º Preacher Curls
4. Smith Machine Squats
I'm disabled and have to use the Smith Machine for squats....it's amazing. Works perfect.
Except for smith machine squats, you're the optimal bro preaching cable curls, crossovers & unilateral pulldowns over the 3 exercises you mentioned.
preacher curls with dumbbells and barbells are terrible to fully extend...I've seen quite a few buddies tear their bicep by extending all the way down. There are plenty of just as good, if not better, bicep exercises anyway.
They are not terrible to fully extend. The only reason it could be bad to fully extend is because everyone says that.
Everyone thinks full rom is bad so they dont go full rom which lets them go heavier and they tear their bicep because they accidentally go full rom too heavy when they get tired. Then they say its bad to go full rom because you tear your bicep. No, its bad to go too heavy
@@curtharakaly4620 Sorry to hear about your friends. Hopefully they've learned some things about how to properly progress and the importance of tendon strength.
Yoo, i'm going to the gym since a month and the coach incluide all of them in my routine. Amazing.
Weighted dips are better than deficit pushups imo purely because theyre much easier to load.
do both
I just use a backpack for pushups. I stopped doing dips because my lower chest was too developed compared to my upper chest.
Absolutely not. Dips are harder on the shoulders. If you need to add weight on deficit push-ups, you’re doing them wrong. Slow the eccentric, pause for a few seconds at the fully stretched bottom position, then explode up. You’ll need more than a few 45 plates to create an adequate deficit. You need plyometric boxes or yoga blocks standing on their ends to get a better, more effective stretch.
I agree. Also much easier to set up compared to deficit push ups.
@@anthonycarr6732 If you are feeling dips on your shoulders you are doing them wrong lmao
Can you do a video on the Smith Machine? I've always understood it's more likely to hurt you because it locks in your path of movement.
Not so much "hurt you" but it feels weird if you are used to the movement of free weights. It's very locked in.
@@HeadCannonPrimetrue, it’s very unusual, weird, exactly what i experienced when didn’t have had an option to do my squats with free weights and only smith machine have been available
@@HeadCannonPrime interesting, the way it was explained to me is that if something goes wrong with free weights your body's reflexes will kick in and try to avoid injury but with the Smith Machine you have removed 2 degrees of freedom making it less likely for you to be successful. Now I'm wondering if I've been just repeating bro science for years now 😅
Just think about a hack squat's range of motion. Smith Squats are nearly the same. @@johnwilford3020
@@johnwilford3020 smith machine should never be used for squats and bench, shoulder presses.
It actually puts a lot of outward tension on your knees, which is not natural path for them. I actually felt the discomfort in my knees when I saw some people use the smith machine for squats and tried it out for myself, then did some research on why and found out... Not sure about bench presses, but it definitely adds injury risk for shoulder and squats.
It's great for calves, though...
Wide reverse grip lateral pulldown is the most underrated back exercise
You’re the “optimal lifters” bro. ‘Pull-ups and bent rows aren’t “optimal” because muh biomechanics, do one-arm laying down iliac Pulldowns instead’
iliac Pulldowns is such a meme. Nobody does it before 2020
Learned the deficit pushups from Dr. Mike. Def a good chest warm-up.
Good finisher too.
@@rockyevans1584its a good workout alltogether
Actually I have all 4 of them in my current program rotation 😂
What!? Bros don't do legs 😂
@@jimmski9908low iq
Thanks Jeff. Love from Canada :)
Brother is genuinely handsome
Thank you Nips!! 🙏💪🏼
Werent you the one who said the one arm pull down was better because of the stretch?
Yeh
Did you listen to the video?
*Better for isolating the lats.
For whole back development and for beginners, lat pulldowns are superior.
@@himeshsinghshishodiya yes, but he definitely didn't say that in the vid explaining the one arm pull
Deficit pushups are amazing as a finisher
lets go i do em
I love how jeff is basically spitting opposite facts on each short
love this list, so creative and fun
would you do an update?
Love smith machine squats. I train alone so I prefer them to OG squats as I can go to failure safely and fear not. Plus I can step out ahead of the bar and make a more quad focused "hack smith" squat since my gym doesn't have a proper hack. Good stuff!
I love your videos so much bro
Full range dips (beyond vertical arms) also give a huge pec stretch
This man has some awesome ankle mobility
I'm thrilled I actually do these, well except the push-ups but I've found I prefer the machine for this
Agreed Jeff. Deficit pushups are great, espcially as part of a mechanical dropset.
Add a stack of plates on your back for the deficit pushups. Creates overload, but also adds a little extra stabilization!
Lmao I love you Jeff but you’re the one who told us about the Kneeling Pull-Down (new favorite of mine) ❤
During lockdown, I had only two dumbbells. I used to deficit push up using dumbbells. Incline, decline, and flat without DB. 3 - 4 Months my chest grow crazy big.
The Push ups are also nice with dumbbells because your wrists are in a more natural position, but youll need the ones which plates arent completely round
Love these🙏🏻🙏🏻
Thank u Jeff for keeping it real my man
Definitely want to do weighted pushups on the dip bar. Much easier to progressive overload on
I just wrote out my next meso today, and included deficit pushups for the first time, overhand lat pull-down, and lying dumbbell curls. 3 for 4!
Really solid video, appreciate you Jeff
I do all of them - safe for the preacher curls (my elbows hate them, I do a different variation with emphasis on the lengthened part). I feel so chuffed right now. 😄
I usually do a mix of one arm and standard pull downs. Generally one arm first
as a beginner, and to have all these in my ppl split, I feel like I'm doing something right, thanks
Standard lat pulldown is my favorite exercise of them all
I started doing the deficit push-ups, and holy smokes my chest is stimulated top to bottom left to right. The angle makes it a very, very slight incline. And if you keep your elbows out, you can put maximum stimuli on the pec muscles. If you wanna make it easier, you can pivot from your knees. If you want to make it harder, you can wear a rucking or weight vest.
GREAT advice
Bulgarian split squats. Hammer your quads and glutes without being limited by your core and back, less exhausting because you train one leg at a time, good stretch and very easy and less scary to go to failure. On top of that, good carryover to normal squats
I started doing bulgarian split squats because my back started hurting from squats and deadlifts and found it so much easier to overload my legs, they feel much stronger now and squats never really hit my legs that much because my core and back limited me. Strengthening my back in other ways now
I have a decent chest and I often get asked what workouts I do. Just deficit push ups. I do a lot of them, but they work great.
I prefer the hacksquat because it's easier on my knees and I can load more weight, the tension feels AMAZING
Thanks ,It very helful
I love push ups. The pump and stimulus I get can't be compared with other exercises honestly.
Those preacher curls really are good, my biceps be making my triceps look small.
Love this guy
DR. Mike from RP already got me doing three of these
A really really good physiotherapist I go to recommended not doing bench press too dip bc it could lead to shoulder injury he said, so I guess he would say the same about the deficit push ups
I do RTO (Rings Turned Out) deficit ring push-ups with feet elevated on a bench, pausing in the stretched position for about 1 - 2 seconds. Very humbling exercise. It has become my main lift for training the chest.
the preacher curl is amazing indeed.
El mejor influencer fitness natural con información veraz y clara. Eres un crack tío!🦾🗿✨️
Great job dude
Keep it up ❤
Thos easily best workout channel on YT thku
1. Squats
2. Calves
3. Anything rear delts
4. Ab work
These were already in my routine
The Smith Machine Squats are the only one I use, because I have had a bad injury to my knees and hips.
Bro going to war with himself
I love the Smith machine squat. Works well for me
I do all those except for the deficit push-ups because I do a bench machine instead that I can set to be in a deficit for huge stretch .
I've been doing 3 out of the 4! Deficit curls is an absolute killer with an ez bar!!
1 - basically db flat bench
2 - only forearms and bicep activation for me
3 - solid
4 - i just dont squat
Doing all of them in my standard routine
Im going to try the deficit push-ups (carefully).
To the people saying he reccomended kneeling pulldowns, he reccomended it for just the lats.
Smith machine squats are amazing because you can tap out at any time because of the twisting mechanism.
Jeff u the goat bro
You are literally the only person I see recommending the kneeling 1 arm lat pulldown…
Thank you sir
I do 3 outta these 4 workouts 😁 still not doing deficit push ups on regular , rest 3 once a week
I been doing 1st for ages now and the pump is crazyyy