I remember ages ago asking that you do a video on rows, and you said that you noted it down, I thought you forgot but after all this time you delivered and in a big way. That's awesome
No Gironda rows? Inverted rows Motorcycle rows Seal rows Gorilla rows Gunthar rows Reeves rows Cyborg technique Smith flexion full ROM deep stretch 5 seconds eccentric row? Nippard had a row where he stood on the belly, on the floor. Dirty floor mopping rows Excel rows?
Very instructive! Lots of misconceptions out there. Can you talk about pullups with the same framework? As in the effect of different grips, and arch back vs hollow body
This is one of the best and most comprehensive videos I’ve ever seen on this topic. Loved how you used a lesson in anatomy and physiology to lead the way in helping your viewers to understand the how and why of each back exercise. Very well done brother! 💪
Trx horizontal row - narrow parallel (try negatives) Seal rows - mid-wide paralel T-bar chest suported - mid-wide reverse grip Brst variations for me Try them next time
No way that’s hilarious, it’s a great option considering I can’t fit a pendulum or hack in the home gym 😂 you’ll probably see me around there at some point!
There is a mistake in Brachialis v Bicep in regard to grip. The Brachialis is the wrong muscle to refer to as the Brachialis will flex the elbow in all grips and in all positions. Being attached to the Ulna and not the radius, its recruitment by the nervous system is not affected by grip as it does not have the leverage concerns of the Biceps and Brachioradialis which attach to the radius and hence whose recruitment does depend on leverage changes related to grip. Because of this, when someone might say it's a waste of time to try to emphasize the brachialis in a curl variation, they'd probably be right. It's already doing most of the work in all curl variations. Not only that, but it's doing most of the forearm flexion work during rows and pulldowns. The real question is whether or not Bicep or Brachioradialis is recruited more. For many people, the Brachioradialis is weaker than the Biceps. i.e. You can use more weight on biceps curls than hammer curls or do more chinups than neutral grip pull ups. In practice, it may not really matter much as far as getting the lats to grow other than how much weight you'd have to use to be in the target rep range.
I think that upper back rounding you're doing on those chest supported t bar rows at the start is the best way to get a dense upper back, bar none. My gym doesn't have a t bar like this but it has those hammer strength mostly pronated low rows. If I set the seat at the second to highest angle I get unbelievable traps stimulus using form very similar to what you're showing. I've only been training it for my 4.5 months but the gains have been legit insane, I've gone from 2.5 plates aside to just over and theres just so much more meat between my shoulder blades. Even after the rapid learning phase had slowed down I'm still even at this stage adding like 5kg every other week, which shows how much untapped potential this part of my back has. I'm not a weak rower overall by any means, I can BOM style seal row 110kg, there's just something about this setup that hits different. The only thing I can describe is that it's like the day after a gruelling challenge high volume day of conventional deads, but without the overall recovery burden.
I miss chest supported T bar row from my old gym for these reasons. Do you think it's possible to replicate with a cable and an incline bench resting chest at lower sternum level on the ridge of the seat? Will experiment with this setup next time I go to the gym
I've found it usually takes 4 or 5 exercises to hit most of your back if you focus on specific areas for the compounds. Hit lats / teres major with your vertical pulls (get some free lower traps too), upper back with some type of row (rhomboids and mid traps, depending on the angle it'll hit upper traps very well). Spinal erectors are hit through your hinges (isometrically) or you can focus on flexion / extension with something like a jefferson curl, flexion row, whatever floats your boat. If you're allowing your scapula to move well (protraction, retraction, elevation, depression and upward rotation), you probably will get pretty good results. You can then finish off with some shoulder internal / external rotation to reinforce the rotator cuff. With all of that pulling work through compounds, you typically get a lot of rear delts, but that can depend a lot on your elbow position / bar path. There's a ton of nuance in how you do the lift. You can hit the upper back pretty well with vertical pulls (with a large thoracic spine arch) and hit your lats pretty well with rows and elbows tucked. TLDR. Do your vertical / horizontal pulls, hit your hinges. Refine as necessary. Focus on how to learning how to use your back. 💪
Horizontal pull for middle back( traps, rhomboids, rear delts) - scapula protracrion, retraction. Any row with elbow away from the body . Vertical pull for lats. Elbow close to the body. Shrugs for upper traps. Hinge for overall back gain.
So i was kinda doing the opposite; i thought that on bent over rows you'd actually target the ''thickness'' muscles more if you bend a lot at the hips and let the shoulders stretch at the bottom, and a more upright position would target the lats more
It all comes down to elbow flare and how much shoulder extension you’re doing along with scapular movement. Once I understood those concepts it all made so much more sense
Doesn't the supinated grip row work the lower traps more? Ik that when I do reverse grip inverted rows my lower traps are trashed and upper traps don't feel much
he literally said the oppsite lol , elbows in is lats like he showed in the wide bar cable row with supinated hands. Flared out with pronated hands like he showed with the wide bar is for outer and traps.
@@MidnightSlasher I think hes referring to the lats as the outer back and the traps/rhomboids as inner back here. so i think he's saying the same thing as basement bodybuilding.
A super wide grip with a full dead hang at the bottom is probably the best mix of lats/traps because of the flared elbows and the shrug motion at the bottom
Have u become more science based @basement bodybuilding or are the light weights just for demonstrating purposes ? Because I still stand on Alex leonidas heavy, slightly cheated shrugs as one of the best trap exercises. Higher loading, especially for back exercises (for the most part) is going to give more effective development for the traps and rear delts.
If our goal was to grow the traps what's the point of actually rowing the weight? We should just shrug, the only con is that we'd lose out on rear delts. Even choosing a close neutral grip shouldn't matter for traps because they aren't attached to the humerus.
What about Meadow's row? I feel it is both because pronated grip and flared promote traps but shoulder flexion is ariund 90° so that targets lats also.
@@BasementBodybuildingIf I understood your explanation in the beginning of the video, a supinated grip would also work since it allows you to keep your elbows tucked.
How many back exercises and sets would you typically do in a workout where you'd do them and is that twice a week? I do 3 sets of rows or pullups to failure, then 2 or 3 sets of upper back extensions, also to failure. All my training is strict and lengthened-biased. And some spinal erectors with good mornings, currently can only handle 2 sets 2 times a week, to RPE "I don't believe I'd come back up if I tried". It does seem to grow me well and I don't seem to be undertraining my back. I am also on the edge of my mRV (or just muscular fatigue) when it comes to other movements. But I don't wanna be missing out on an opportunity for more gains. It's the back, after all. It seems like I should be able to do more.
Depending on your experience level and the muscle group, the best guide to how many exercises per muscle group is in the range of 3-5, and performing between 10-15 sets in a full week. You can do them all in one workout, or you can split them into more than one workout, but I personally recommend performing them in one single session. Training frequency can vary, and if you’re able to train each muscle group an average of 1.5 times per week, you might end up doing more than I said above depending on how you design your program and training split, and this is a very individual thing depending again on your age and experience level. Hope that was helpful to answering your question & wish you all the best in your training. 💪
@@FitLabb This isn't your channel, bro. 😳Why do you recommend just a single session? Why not even out the protein synthesis and get better performance on the latter half of the week's sets by putting them half a week apart from the other ones? What about the impact of RPE on set quality, effective reps, and so on?
@@howjackedcaniget Saw your comment and question and just thought I’d write back to be helpful. Didn’t realize it had to be my channel to engage in a thoughtful or helpful way with someone…..? 🤷 All the other things you asked about are all great questions, & obviously RPE & effective reps, progressive overload, getting proper nutrition and rest/recovery, & more, all play a big role in the strength & size gains you’ll achieve, but there’s too much to respond to here. Basement Bodybuilding has videos covering these topics & more already, as have some other guys we know like Geoffrey Schofield, Jeff Nippard, NH, etc, & even myself. There’s a lot of great info out there from the trusted sources in the fitness community, & I suggest you seek out info from several different sources & find what works best for you…But it sounds like you’re already generally on the right path with how you’re thinking & the questions you’re asking. PS: Some people prefer to split up their workouts into two days each week where they do less sets and exercises in each workout and that’s fine. I just generally prefer to really hit the target muscle(s) more fully in each workout with at least 10 or more working sets per muscle group to maximize that session, and then modulate the training frequency if I want to hit that same group again about 3-5 days after the previous workout. I feel like I’m sandbagging things if I don’t fully hit a muscle group in a session focused wholly or partially on it, and I also personally don’t get as much out of it if I don’t do at least a certain ballpark volume of about 10 working sets or more in a given session. Thats what I’ve found to be the most safe and effective approach personally and professionally, but you might prefer something else for whatever reason. Wish you all the best, and hope this was helpful to you.
@@FitLabb I wrote that this isn't your channel because it isn't, but you responded as though you would've if it had been. It was strangely formatted. I thought my previous response made it clear that I'm not the beginner your message is meant for. I guess not. I was asking for more niche advice at some form of intermediate level. I found your advice demeaning. I appreciate the effort. That is a wall of text. It's just wasted on me. I just wanted to know how many sets Basement does for back each week to get a sense of if I could be doing more. Anyway, I honestly don't wanna follow your training path. It sounds like you're running a bro split and your reasoning for programming is partially based on emotion. "I feel like I'm sandbagging...". But I appreciate the effort.
@@howjackedcaniget I don’t run bro splits, I don’t train myself or my clients based on emotion (not even sure what that means…..?), and I’m sorry if my response was too “beginner” for you. Was just trying to be helpful…nothing more, nothing less. Wishing you all the best and a great day, and next time I see your question in the comments I’ll keep my mouth shut 🤐. 😂
To develop my trapezius, I stopped doing rows about ten months ago in order to isolate them better. What does the trapezius do? As you said: elevation, depression or retraction of the shoulder blades. So why involve the arm flexors ? All they do is take some of the work away from the trapezius. For example, for the middle trapezius, I do horizontal retractions at various angles. At the beginning, my range of movement was limited. I realised to what extent my trapezius had never really worked to its maximum capacity. I’ve gained in amplitude, strength and volume. No more rowings for me ! I mean for the trapezius, of course.
I never see anyone do the DB bent over row (bilateral). Do people just prefer BB rows? I feel like DB bent over rows would work well supersetted with DB bench on an upper day for example.
It's like DB RDLs versus BB RDLs. Allows for more flexibility how you position your arms to pull (i.e. semi-pronated, etc). I find bilateral DB bent rows a little awkward with the head of the dumbbell getting in the way. I haven't tried them with really tucked elbows where you'd really benefit from more lat emphasis... but that might cause some noticeable balance issues when you pull in an arc like that. Those would make a ton more sense to do unilateral or with chest support.
Big dumbbells are awkward to handle and reduce ROM. There's a reason why barbells were invented. Dumbbells are specifically for evening out imbalances.
What would be the best lower/mid traps pull up variation? I'm thinking it would include a dead hang and a more arched/leaned back position where you're pulling a bit more horizontally. Would elbow flare / grip position play a factor? I've heard people say wide, pronated grip and flared elbows is more traps, but I'm not sure why that would be the case.
Bruhh it's easy, low rows hit the lats, mid rows hit the mid back (upper lats, teres, rear delts), high rows & face pulls hit the upper back (rear delts, mid & upper traps, rhomboids etc)
@@NoMercy.62 the actual low row machine ironically hits the traps and not so much the lats, the name is kinda misleading. If you listen to the shoulder extension point at the end of the cid this will make sense
@@NoMercy.62 you're probably doing it incorrectly or have your set up wrong. If you're doing a low row correctly, then you're doing it with the intent to hit the lats, if you're not feeling the lats, you're doing something incorrectly. It would be like saying, "bro lateral raises aren't for your side delts, I feel it all in my upper traps". Doesn't mean you're right since we all know lateral raises are for the side delts (albeit they do hit the traps to a certain degree, a low row would also) it means that you're doing something wrong with the lift if you're not biasing the main muscle the exercise is meant to bias
Great video but I don't understand why my left lat is really weak and my right is strong. I can increase reps in my right but my left is stuck with low weight😢
@@JL-yw1cp yeah so you have to try to get that feeling and maintain that. Maybe you're using other muscles than your lats for your left side. Maybe more tricep long head, rear delts or something else.
Seeing you do chest supported t bar rows made me realize that the reason I am uncomfortable on this exercise is because I don't have a juicy chest yet. 😂
Its crazy that RDL's or deadlifts are not mentioned, I understand that this channel promotes ditching the smelly big 3 and I agree that squats and bench aint it, there are way better exercises everyone should be doing instead but deadlifts are the one.
We are getting out of the basement boys
Yeah apparently it's underwater
@@AlmostlessThanHumanRow boat time
@@leonardocaicedo1273 that'll get those lats huge
And getting back in soon lol
Out from the basement and into the attic boys. The sky’s the limit.
The back is too wide to fit in the basement, my man had to go to the gym
It sucks but it’s true 😢
You Americans with your giant airforce hanger gyms, so much space
If only by basement was like that 😂
@@BasementBodybuildingbro, your basement is as big as most gyms in my country
Lol I can relate so much. Our gyms is like 50m2 studio apartment with low ceiling lol
I remember ages ago asking that you do a video on rows, and you said that you noted it down, I thought you forgot but after all this time you delivered and in a big way. That's awesome
This was one of the first videos of yours I watched, and coming back to it I believe one of the best
I love rowing. I am currently doing inverted rows. Once I get more plates I'll be back to doing heavy dumbbell rows. Great video!
I love rows too. Heavy barbells rows make it hard to stand bc they make my back so sore. I love it
Just put some weight on your chest and/or elevate your feet.
Do one on columns next
No Gironda rows?
Inverted rows
Motorcycle rows
Seal rows
Gorilla rows
Gunthar rows
Reeves rows
Cyborg technique Smith flexion full ROM deep stretch 5 seconds eccentric row?
Nippard had a row where he stood on the belly, on the floor. Dirty floor mopping rows
Excel rows?
😂😂😂😂
Excel rows 6x/wk got me fookin hy00g
Excel rows lmao
Towel rows?
Row row row your boat rows
Very instructive! Lots of misconceptions out there. Can you talk about pullups with the same framework? As in the effect of different grips, and arch back vs hollow body
Shoulder Flexion Tip at the end is gold
It’s important!
Facts
I love finishing back day with barbell rows for lats and traps using a closer grip with the thumb tips on the smooth
This is one of the best and most comprehensive videos I’ve ever seen on this topic. Loved how you used a lesson in anatomy and physiology to lead the way in helping your viewers to understand the how and why of each back exercise. Very well done brother! 💪
Thanks bro! Just trying to answer the questions I had when I was younger
My all time favorite rows right now:
Seal Row off plyoboxes ala Bald omni man style.
DB Row chest supported off 35degree incline bench
I want to like both of these so much especially since I work out in a home gym, but I frequently get rib/sternum pain from both. do you ever?
10 years ago this video would have saved me so many headaches....
Haha same. Trying to teach the things I wish I knew when I was younger
Wish I had that guide a couple years ago. I have kinda intuitively figured it out myself, but it's nice to see it summed up in a video anyway.
Rapidly approaching 110lbs DB Rows. I am cutting and I have troubles to fit in large shirts. Rowing works, plain and simple.
That's actually insane
Trx horizontal row - narrow parallel (try negatives)
Seal rows - mid-wide paralel
T-bar chest suported - mid-wide reverse grip
Brst variations for me
Try them next time
seal rows ever bother your ribs/sternum?
Great video
Watching this video and realize this is Foley's the same gym I go to 😂. Like that first row machine!
No way that’s hilarious, it’s a great option considering I can’t fit a pendulum or hack in the home gym 😂 you’ll probably see me around there at some point!
I've been doing Meadows rows for my lats and it's really a great variation to the dumbbell row. Also way tougher.
There is a mistake in Brachialis v Bicep in regard to grip. The Brachialis is the wrong muscle to refer to as the Brachialis will flex the elbow in all grips and in all positions. Being attached to the Ulna and not the radius, its recruitment by the nervous system is not affected by grip as it does not have the leverage concerns of the Biceps and Brachioradialis which attach to the radius and hence whose recruitment does depend on leverage changes related to grip. Because of this, when someone might say it's a waste of time to try to emphasize the brachialis in a curl variation, they'd probably be right. It's already doing most of the work in all curl variations. Not only that, but it's doing most of the forearm flexion work during rows and pulldowns.
The real question is whether or not Bicep or Brachioradialis is recruited more. For many people, the Brachioradialis is weaker than the Biceps. i.e. You can use more weight on biceps curls than hammer curls or do more chinups than neutral grip pull ups. In practice, it may not really matter much as far as getting the lats to grow other than how much weight you'd have to use to be in the target rep range.
Great vid bro
I think that upper back rounding you're doing on those chest supported t bar rows at the start is the best way to get a dense upper back, bar none.
My gym doesn't have a t bar like this but it has those hammer strength mostly pronated low rows. If I set the seat at the second to highest angle I get unbelievable traps stimulus using form very similar to what you're showing. I've only been training it for my 4.5 months but the gains have been legit insane, I've gone from 2.5 plates aside to just over and theres just so much more meat between my shoulder blades.
Even after the rapid learning phase had slowed down I'm still even at this stage adding like 5kg every other week, which shows how much untapped potential this part of my back has.
I'm not a weak rower overall by any means, I can BOM style seal row 110kg, there's just something about this setup that hits different. The only thing I can describe is that it's like the day after a gruelling challenge high volume day of conventional deads, but without the overall recovery burden.
I miss chest supported T bar row from my old gym for these reasons. Do you think it's possible to replicate with a cable and an incline bench resting chest at lower sternum level on the ridge of the seat? Will experiment with this setup next time I go to the gym
How do you feel about Weighted inverted rows?
My Favorite row Variation is the inverted one, Stable and no lower back fatigue and you can do Kelso shurgs once you fail
Yeah inverted rows are sweet, didn’t make the vid but they’re awesome
@@BasementBodybuilding do you think they're good enough to get a thick back?
In combination with pull up variations of course they’re enough, as long as you have some way of loading them over time
Excellent video!!!
Great video! 🙏
Amazing video!
Thanks Bob!
I found out a new favorite back exercise, ez bar supinated grip bent over row, best mind muscle connection so far
could you make a video about ALL muscles in the back and how to target them, what compounds are best etc?
I've found it usually takes 4 or 5 exercises to hit most of your back if you focus on specific areas for the compounds. Hit lats / teres major with your vertical pulls (get some free lower traps too), upper back with some type of row (rhomboids and mid traps, depending on the angle it'll hit upper traps very well). Spinal erectors are hit through your hinges (isometrically) or you can focus on flexion / extension with something like a jefferson curl, flexion row, whatever floats your boat. If you're allowing your scapula to move well (protraction, retraction, elevation, depression and upward rotation), you probably will get pretty good results. You can then finish off with some shoulder internal / external rotation to reinforce the rotator cuff. With all of that pulling work through compounds, you typically get a lot of rear delts, but that can depend a lot on your elbow position / bar path.
There's a ton of nuance in how you do the lift. You can hit the upper back pretty well with vertical pulls (with a large thoracic spine arch) and hit your lats pretty well with rows and elbows tucked.
TLDR. Do your vertical / horizontal pulls, hit your hinges. Refine as necessary. Focus on how to learning how to use your back. 💪
Horizontal pull for middle back( traps, rhomboids, rear delts) - scapula protracrion, retraction. Any row with elbow away from the body
.
Vertical pull for lats. Elbow close to the body.
Shrugs for upper traps.
Hinge for overall back gain.
So i was kinda doing the opposite; i thought that on bent over rows you'd actually target the ''thickness'' muscles more if you bend a lot at the hips and let the shoulders stretch at the bottom, and a more upright position would target the lats more
It all comes down to elbow flare and how much shoulder extension you’re doing along with scapular movement. Once I understood those concepts it all made so much more sense
I love one arm barbell rows, feel like they dont get enough love.
Like a Landmine row or meadows row?
@@BasementBodybuilding the one arm landmine row. The meadows row is pretty good too. Learned both from John lol.
Such a thorough clear breakdown of it all. Thank you.
13:00 what if i pull my back
Why does no one uses use a split stance on db rows? Seems like an obvious improvement.
looks like Ssd Abel and basement bodybuilding are aways doing a voice impression from each other. Do you agree?
If you close your eyes and listen to their voices only It Wiil be Very similar, the way they speak too.
He’s got a nice accent so I’ll take that as a compliment 😂
In your opinion, do you think rep ranges are different for a person in their 40s compared to another person in their 20s?
For rows, how do the different back angles affect the 3 parts of the traps and why?
Doesn't the supinated grip row work the lower traps more? Ik that when I do reverse grip inverted rows my lower traps are trashed and upper traps don't feel much
what about seal rows
I see some people round their upper back on row eccentrics, what is the benefit of this
high to low = lower back
low to high upper back
elbows in= outer back
elbows out = inner back
he literally said the oppsite lol , elbows in is lats like he showed in the wide bar cable row with supinated hands. Flared out with pronated hands like he showed with the wide bar is for outer and traps.
@@MidnightSlasher I think hes referring to the lats as the outer back and the traps/rhomboids as inner back here. so i think he's saying the same thing as basement bodybuilding.
Great video!!! do you think a medium-grip lat pull-down is good mix of lats and traps?
A super wide grip with a full dead hang at the bottom is probably the best mix of lats/traps because of the flared elbows and the shrug motion at the bottom
@@black0ut_53 I think that as long as my lats touch ny sides at the bottom my grip is good for lats. I will try the dead hang at the top. Thanks !
please same video but for pull ups/chin upsssss
Do you find erectors get trained much on a cable row? Mine get fatigued a bit supporting that bent position
Doing gods work brother! Thank you! As a late late beginner soon to be intermediate this was amazing to expand what I already know.
Very glad I could help, glad ya enjoyed!
What about inverted bodyweight rows?
Glutes looking pretty powerful. Whens the video on those??
Have u become more science based @basement bodybuilding or are the light weights just for demonstrating purposes ? Because I still stand on Alex leonidas heavy, slightly cheated shrugs as one of the best trap exercises. Higher loading, especially for back exercises (for the most part) is going to give more effective development for the traps and rear delts.
Shrugs hit the upper traps hard. More horizontal rows with flared elbows hit the mid/lower traps better. I'd argue the same for rear delts.
that much of info - dear god
If our goal was to grow the traps what's the point of actually rowing the weight? We should just shrug, the only con is that we'd lose out on rear delts. Even choosing a close neutral grip shouldn't matter for traps because they aren't attached to the humerus.
Uh...I need to bring up my glutes after watching this.
Really needed this video, thank you!!
Hey I know you covered bb rows and maybe this falls under that, but how would you say seal rows fit into this?
They’re strict and don’t have the best resistance profile so not my favorite, but still a good lift
to me isolation cable row is the best
What about Meadow's row? I feel it is both because pronated grip and flared promote traps but shoulder flexion is ariund 90° so that targets lats also.
Wondering the same thing
Rowing a boat in the flooded basement. How about that?
What is your go-to exercise or exercises for big lat wings ? That sweet V taper
Good ol lat pulldowns. Neutral or overhand grip
@@BasementBodybuildingIf I understood your explanation in the beginning of the video, a supinated grip would also work since it allows you to keep your elbows tucked.
@@jordanjacobs157exactly. Main deciding factor between this and neutral grip is what position are your elbow flexors stronger in
5.3k views in 9 hours not bad bro
Did not expect this video to get my best views lol. Even my “drama” videos don’t do as well, I broke the algorithm 😂
How many back exercises and sets would you typically do in a workout where you'd do them and is that twice a week? I do 3 sets of rows or pullups to failure, then 2 or 3 sets of upper back extensions, also to failure. All my training is strict and lengthened-biased. And some spinal erectors with good mornings, currently can only handle 2 sets 2 times a week, to RPE "I don't believe I'd come back up if I tried". It does seem to grow me well and I don't seem to be undertraining my back. I am also on the edge of my mRV (or just muscular fatigue) when it comes to other movements. But I don't wanna be missing out on an opportunity for more gains. It's the back, after all. It seems like I should be able to do more.
Depending on your experience level and the muscle group, the best guide to how many exercises per muscle group is in the range of 3-5, and performing between 10-15 sets in a full week. You can do them all in one workout, or you can split them into more than one workout, but I personally recommend performing them in one single session. Training frequency can vary, and if you’re able to train each muscle group an average of 1.5 times per week, you might end up doing more than I said above depending on how you design your program and training split, and this is a very individual thing depending again on your age and experience level.
Hope that was helpful to answering your question & wish you all the best in your training. 💪
@@FitLabb This isn't your channel, bro. 😳Why do you recommend just a single session? Why not even out the protein synthesis and get better performance on the latter half of the week's sets by putting them half a week apart from the other ones? What about the impact of RPE on set quality, effective reps, and so on?
@@howjackedcaniget Saw your comment and question and just thought I’d write back to be helpful. Didn’t realize it had to be my channel to engage in a thoughtful or helpful way with someone…..? 🤷
All the other things you asked about are all great questions, & obviously RPE & effective reps, progressive overload, getting proper nutrition and rest/recovery, & more, all play a big role in the strength & size gains you’ll achieve, but there’s too much to respond to here. Basement Bodybuilding has videos covering these topics & more already, as have some other guys we know like Geoffrey Schofield, Jeff Nippard, NH, etc, & even myself. There’s a lot of great info out there from the trusted sources in the fitness community, & I suggest you seek out info from several different sources & find what works best for you…But it sounds like you’re already generally on the right path with how you’re thinking & the questions you’re asking.
PS: Some people prefer to split up their workouts into two days each week where they do less sets and exercises in each workout and that’s fine. I just generally prefer to really hit the target muscle(s) more fully in each workout with at least 10 or more working sets per muscle group to maximize that session, and then modulate the training frequency if I want to hit that same group again about 3-5 days after the previous workout. I feel like I’m sandbagging things if I don’t fully hit a muscle group in a session focused wholly or partially on it, and I also personally don’t get as much out of it if I don’t do at least a certain ballpark volume of about 10 working sets or more in a given session. Thats what I’ve found to be the most safe and effective approach personally and professionally, but you might prefer something else for whatever reason. Wish you all the best, and hope this was helpful to you.
@@FitLabb I wrote that this isn't your channel because it isn't, but you responded as though you would've if it had been. It was strangely formatted.
I thought my previous response made it clear that I'm not the beginner your message is meant for. I guess not. I was asking for more niche advice at some form of intermediate level. I found your advice demeaning. I appreciate the effort. That is a wall of text. It's just wasted on me. I just wanted to know how many sets Basement does for back each week to get a sense of if I could be doing more. Anyway, I honestly don't wanna follow your training path. It sounds like you're running a bro split and your reasoning for programming is partially based on emotion. "I feel like I'm sandbagging...". But I appreciate the effort.
@@howjackedcaniget I don’t run bro splits, I don’t train myself or my clients based on emotion (not even sure what that means…..?), and I’m sorry if my response was too “beginner” for you. Was just trying to be helpful…nothing more, nothing less.
Wishing you all the best and a great day, and next time I see your question in the comments I’ll keep my mouth shut 🤐. 😂
This uploaded while i was doing my rows, its a sign
I did that on purpose
Appreciate this was a row explainer vid, but would like to hear what movements and reps target/bias lats best in your view BB. Cheers!
I’ll probably make a video on that at some point!
To develop my trapezius, I stopped doing rows about ten months ago in order to isolate them better. What does the trapezius do? As you said: elevation, depression or retraction of the shoulder blades. So why involve the arm flexors ? All they do is take some of the work away from the trapezius. For example, for the middle trapezius, I do horizontal retractions at various angles. At the beginning, my range of movement was limited. I realised to what extent my trapezius had never really worked to its maximum capacity. I’ve gained in amplitude, strength and volume. No more rowings for me ! I mean for the trapezius, of course.
I never see anyone do the DB bent over row (bilateral). Do people just prefer BB rows?
I feel like DB bent over rows would work well supersetted with DB bench on an upper day for example.
It's like DB RDLs versus BB RDLs. Allows for more flexibility how you position your arms to pull (i.e. semi-pronated, etc). I find bilateral DB bent rows a little awkward with the head of the dumbbell getting in the way. I haven't tried them with really tucked elbows where you'd really benefit from more lat emphasis... but that might cause some noticeable balance issues when you pull in an arc like that. Those would make a ton more sense to do unilateral or with chest support.
Big dumbbells are awkward to handle and reduce ROM. There's a reason why barbells were invented. Dumbbells are specifically for evening out imbalances.
Why is this confusing?
Hey man, how about the meadow's row?
It's hard to focus on anything when you have a teres major strong point as i do lol
Basement Bodybuilding ❌ Gym Bodybuilding ✅
At this point yeah 😂😂
What would be the best lower/mid traps pull up variation? I'm thinking it would include a dead hang and a more arched/leaned back position where you're pulling a bit more horizontally. Would elbow flare / grip position play a factor? I've heard people say wide, pronated grip and flared elbows is more traps, but I'm not sure why that would be the case.
Bruhh it's easy, low rows hit the lats, mid rows hit the mid back (upper lats, teres, rear delts), high rows & face pulls hit the upper back (rear delts, mid & upper traps, rhomboids etc)
This is a good rule of thumb to follow, a bit more nuanced but this is a good way of simplifying if needed
@@BasementBodybuilding absolutely, it's what I teach all my younger clients & helps them grasp it far better
No, i have a low row machine i my gym, with the neutral grip i feel only my upper back (traps)
@@NoMercy.62 the actual low row machine ironically hits the traps and not so much the lats, the name is kinda misleading. If you listen to the shoulder extension point at the end of the cid this will make sense
@@NoMercy.62 you're probably doing it incorrectly or have your set up wrong. If you're doing a low row correctly, then you're doing it with the intent to hit the lats, if you're not feeling the lats, you're doing something incorrectly.
It would be like saying, "bro lateral raises aren't for your side delts, I feel it all in my upper traps". Doesn't mean you're right since we all know lateral raises are for the side delts (albeit they do hit the traps to a certain degree, a low row would also) it means that you're doing something wrong with the lift if you're not biasing the main muscle the exercise is meant to bias
Great video but I don't understand why my left lat is really weak and my right is strong. I can increase reps in my right but my left is stuck with low weight😢
Are you a beginner? It's common then. I have the same issue but with size. You can do unilateral work with the weakest side first.
@@dynaspinner64 yes but It doesn't matter, I'm doing unilateral work and It doesn't want to grow
@@JL-yw1cp are you able to feel your left lat working as much as your right? Basically mind muscle connection.
@@dynaspinner64 not really but that's normal, because my right is way bigger
@@JL-yw1cp yeah so you have to try to get that feeling and maintain that. Maybe you're using other muscles than your lats for your left side. Maybe more tricep long head, rear delts or something else.
Seeing you do chest supported t bar rows made me realize that the reason I am uncomfortable on this exercise is because I don't have a juicy chest yet. 😂
basement
Basement
bodybuilding
Bro the arm measurement also contains the fat around the muscle and under the skin ,does that count?
Yeah it’s part of the measurement! You just have to take bodyfat%’s into account when comparing.
1:44 love the sarcasm here
Stop rolling your spine at the bottom of your rep. Just Keep your eyes on tHe Horizon
2 views in 7 seconds damn
Loyal community here
You are not "biasing" the algoritm "optimally" @@BasementBodybuilding
He’s doin work with this one
Thanks bro, even though most of these aren’t working sets 😅
Basement Boating
Catching fish down here too brother
👍👍👍
💪💪💪
My gym doesnt have these machines sadly. I'm doing barbell rows
Still a great option. Use a little cheat to get the concentric going and try a Landmine setup too!
Bro, your gym literally has every piece of equipment ever invented and there’s like 5 people there😂. That’s actually so lucky
22:2=7
I actually practice crew. Bonus is, actual rowing embiggens your legs.
this is the kind of autistic nuance im looking for
You are 100% on the right channel then lmao
The bodybuilding is no longer in the basement 😂
Are you rounding so much your stomach is coming off the bench? Yeah I wouldn’t go that far
No idea if it’s coming off the bench I’m just trying to get a stretch in the traps. I don’t see a reason to not go that far other than preference
@@BasementBodybuilding guess you’ll find out if you go too heavy lol
Its crazy that RDL's or deadlifts are not mentioned, I understand that this channel promotes ditching the smelly big 3 and I agree that squats and bench aint it, there are way better exercises everyone should be doing instead but deadlifts are the one.
Well this is only for rows but deadlift variations are solid for the posterior chain of course
Deadlifts and RDLs do jack all for the lats. Nobody got bigger lats from just deadlifting.
what are better exercises to do for legs than squads?
@@zerrodefexyeah, but they do a whole lot for traps