1. Chest Supported T-Bar row instead of Bentover barbell row 2. Reverse Nordic curl instead of Leg extension 3. Deficit standing calf raise instead of seated calf raise 4. Cable crossover rear delt fly instead of bentover rear delt fly 5. Decline deficit pushup instead of normal pushup 6. Overhead tricep extension instead of dumbbell kickback (Just for reference when revisiting the video)
Dr mike and Dr helms taught me the best and simplest ways of hypertrophy in easy to understand terms. Dr wolf and menno henselmans taught me that being super nit picky can very marginally increase gains, and dr pak taught me to calm down and do what's also fun. Thanks everyone.
Great exercise once you can do them well. Also, you don't even need to drop leg extensions. I like to do 2 sets of leg extensions followed by 2 sets of reverse nordics, never had better quad DOMS in my training career.
Dude, I can do leg extensions on a machine for quads all day long. I try those Reverse Nordic Curls or Sissy Squats and a knee cap is going to go shooting across the room! I’ve tried them. That ish is brutal on the knees. No thanks!
It's not extra money for nothing, there's extra videos and extended versions of the joke videos for members. The early access to regular free videos is just a bonus.
I really really like the idea of the "resistance meter" showing the, I guess, effort curve. I hope it's not as annoying to animate and time as I'd assume because that seems like a really neat addition to more thoroughly, express how an exercise will feel.
@@Bapiten-hy3lk What about them? I do them as well, mainly for hammies but yes they do train the lower back. The difference is for bent rows I stand on plates to elongate the ROM and allows me to round my back at the bottom, flexing the erectors and allowing me to train them better than in an isometric position like on most hip hinges
@@fredselvaggio1435I don't think people realize the amount extra muscle you might gain doing the "optimal" exercises is negligible for the most part. It might even be offset by you actually pushing yourself harder on the "inferior" one. I do like T-rows better, but yeah if barbell rows were good enough for Dorian and millions of people, it's good enough for you.
@@fredselvaggio1435 he is simply saying that if your goal is back hyperthrophy its not optimal however if you goal is to ALSO strengthen stabilizer muscles and core, then its an excellent choice! make informed decisions is the moral here, dont be defensive about it :)
Dr. Mike, I’m a personal trainer and would love to see a series geared towards the most practical info for trainers. I know the content already exists across your channel videos but I’m sure it would be handy for trainers out there to have the top priority knowledge and applications to help their clients condensed into a playlist. Love you man, thanks for all the help.
There’s a skill component to nordics like with all exercises. Maybe he’s never done them or not nearly as often and as they were showing technique, it was better to show someone who does the usually
As a huge Meadows fan and doing his training programs (There is 39 of them). He allready 14 years ago did his own variations in how to improve all these exercises. 1. He never did free barbell rows. But he did them in a smith machine. It removes some of the fatique part of the exercises and you are pulling the bar against you at the same time, pulling your shoulders back. 2. He used leg extentions on occasion, but not too often. And when he did, he added 20 or so partials from the bottom after you have fatigued the shortened position. 3. He often did partial swings with dumbells. You would do 30 or so reps with a lot heavier dumbells so you stay in a more even restitance curved in the more lengthed position. 4. He made the variation (I have not seen it before from any other before him) where you keep your feet on a box and hands on blocks just as shown here. He would also use chains over his neck to make the movement heavier and he wanted you to emphazise the stretch by pausing in the bottom. 5. He had his own variation where you turn your palm so it faces the ceiling during the kick back. He would also superset this exercise with another tricep exercise which favoured the stretch. So, listen to Meadows and be ahead of everyone else. Even the science.
I’m starting the proposed beginner program posted 3 years ago. The barbell is smack in the middle of the first and second day of the program. - Squat - Seated Hamstring Curl - Incline Bench Press - Barbell Row - Lateral Raise - Barbell Curl - Overhead Triceps Extension Should I swap out the barbell row for the t bar row?
Dude in the yellow was describing pendlay rows which are done with heavy weight. Don’t set the weight down between reps during bent rows and you will get a huge back.
They will still get you a big back don't worry. I do agree with them the T-bar machine rows are better but bent rows will still build lots of muscle as they have done so in the past for lots of lifters.
Just did 345x6 on barbell rows. I think I'll keep having a barndoor back tyvm. Chest supported rows just don't produce the same visual results. I've taken before and after pics and there is no comparison.
Even with deficit flexion rows, the spine erectors aren't a limiting factor for me. The lats are. And this is with the same weight I would do with good mornings.
@herrro6287 Ah, it must be my heavy RDLs that make the bent over row seem easy on my lower back. If I go too heavy it's the upper portion of the lift that fails and I just drop some weight, next set.
I have a home gym but without cables. I solved the rear delt stretch problem like this: I lie on the bench, slightly sideways, then perform a dumbbell raise unilaterally from crossed-over to the top and slooooowly back down. Only issue is that working unilaterally takes twice the time to do the exercise. But that's what I get for not having cables :)
This movement absolutely blasts my rear delts. The only other thing that causes more burning is calf raises. I also feel like it's less awkward than crossing my arms in front of my body with cables.
@@wertyuiopasd6281 I put one of those squishy cylindrical barbell pillows under my ankles. Just enough support, but doesn't shift the point of balance too far forward
Most of this is honestly great news, starting with the bent over row, which is one of my least favorite exercises in the world. Just listening to Dr. Mike and his content has rapidly improved my life. Key lessons: 1. Avoid overtraining your deltoids and triceps-bench and incline presses and dips already take care of these-free up time for more sets of other exercises 2. Stretch is an important part of a lift, so find exercises and optimize your technique to maximize load when the muscle is stretched 3. Eccentric load is importance - don’t just drop the weights or relax after the concentric part of the rep; slowly, and in a controlled fashion finish the rep for eccentric exercise (e.g. when bringing the barbell back to your chest during bench press). 4. Technique is as important as my Dad tried to explain to me when he first taught me to bench press when I was 14. Go with lighter weight, get the full range of motion, get the full stretch, and make sure you’re targeting the correct muscles by using good form. 5. Volume matters hugely. If you want to get a muscle stronger, do 8-12 sets a week, instead of 4-6. 6. More difficult is not better. A lot of traditional exercises, that hurt and are awkward, pushed by my coaches, are unnecessary. Exercises like military press behind the head, bent over barbell rows, power cleans look cool, but often can be substituted with more effective exercises. 7. Consistency is King. Just go to the gym. On the days you don’t feel like it, still go. And find ways to make it easy to go to the gym-e.g. fit it to your schedule. 8. Trap bar deadlifts are great, but are slightly overrated. Barbell deadlifts-less weight because it’s further from the body-get better involvement of the glutes and lower back. 9. Cardio is catabolic, and should be used carefully. Do some on an off day for fitness. Take adequate rest between sets-less for iso, more for compound. Let your heart rate fall between sets, back to a moderate level (say 110-120 for me). I’ve been lifting for 20 years, since I was in junior high. My dad imparted a lot of great knowledge-he was a veteran, a cop, an amateur boxer. I’ve had a ton of coaches and trainers, many of them were helpful, but they also gave a lot of bad information. Frankly, Dr. Mike has been a great resource, and he’s honestly not that far off from the knowledge my dad imparted-which he mostly learned from experience and from a book he owned by Arnold Schwarzenegger. It’s interesting how a lot of the old-school knowledge turned out to be correct, after years of people ignoring it. At the same time, huge key pieces of information like stretch being far more important than squeeze, volume being super important and others, have really opened up huge gains for me, since learning them. I’ve gotten great results lifting 4-5x a week, with two different types of lifts and one light cardio day. I’m 36, 6’2”, 230. I’ve recomped considerably since restarting my lifting routine after letting my body go for 2 years. I’m about 20-21% body fat. I started at about 240 and 29%. My barbell deadlift maxes out at 405LB now (8 plates and a 45LB bar). Not sure my max bench, but I can do 4-6 reps of 245LB. 110 LB bicep curls. 34” waist down from 36” about 6 months ago. Here’s my routine: Day A (2x a week) 5 x 4-8 Deadlifts (or 3 sets if doing squats) 3 x 5-10 Squats (conditional on amount of deadlifts) 4 x 4-8 Incline Press 4 x 5-10 Dips (weighted after first set) 3 x 10 Pectoral Cable Flies (optional) 5 x 10 Lateral Raises/Flies (no rest between 4th and 5th set, 5th set without weights) 5 x Calf Raises (same final set technique as flies) I take short rest between iso exercises, about 30 seconds, and no rest between the 4th and 5th set-when I do the set without weight. I take 3-5 minutes rest between compound sets like deadlifts. I shoot to get my heart rate back under 120 before starting my next set. My front deltoids and triceps get crushed on this day, so I dropped shoulder press and triceps pull downs per Dr. Mike’s inferences. Day B (2x a week) 4 x 6-10 Cable Rows (narrow grip) 4 x 6-10 High Rows (wide grip) 4 x 6-10 Hamstring Curls (seated) 4 x Abdominal Twists (using a medicine ball) 4 x Cable Bicep Curls (standing) 3 x Lateral Flies or Calf Raises (yes, back-to-back). Day C (1x a week) Light cardio-not at the gym. I get outside, avoid the unnecessary driving etc…I go for at least an hour of a hike, walk etc… I burn 800-1200 calories per workout. I’ll do 30 minutes in a dry sauna once a week after my workout, mostly because I feel it helps my skin and circulation. I do everything to failure, and I seem to work out pretty much my entire body. Even things like my traps and forearms are getting juiced from deadlifts. I start my lifts with compound exercises because they’re the most tiring, and I want to have the most energy to do them. Moreover, I believe there are spillover benefits from increased circulation and potentially hormone release, generated by compound exercises. I don’t do any shoulder press-the incline press and dips, with good technique, absolutely crush my delts. For rows-I used to do a ton of bent-over barbell rows. Football coaches love these, so I learned to. Honestly, they were awkward, and I wasn’t able to push myself to absolute failure. I used to do a lot of pull-ups. I still think they’re pretty good. I mix them in here and there. But when you get strong, you have to add extra weight to your body weight. The swinging chain around your waist, dangling, gets annoying. It’s also hard to get the full range of motion. Deadlifts are the single most important exercise in my experience. If you did nothing but deadlifts, you’d build great legs, a strong lower back, traps, and a strong grip. They also give me such a good pump, that they make me more effective at the rest of my workout. I think dips are also underrated. With good technique, and good stretch-going to 90 degrees of elbow bend-you build your triceps, deltoids, pectorals, and even your forearms if you do wide grips. My chest gets a well-rounded workout if I do dips and incline press.
You can decrease the difficulty on the reverse nordic by holding onto a resistance band or a cable, just make sure it's secure and you dont accidentally yank gym equipment down onto your body
Please correct me if I'm wrong, but... You can also just not set your barbell or dumbells down on the floor when performing bent over rows. Time under tension will remain constant, and you can achieve the stretch. As for worrying about fatiguing other muscles, this is a compound movement and stimulates greater overall muscle activation, thereby resulting in greater hypertrophy.
If you're trying to build your upper back but are limited by lower back, you are not going to reach your goal. If your lower back can handle the weight and still recovery for other exercises like hip hinges, then you can do it without resting the weights.
I have almost never seen anyone do bent over rows where the touch the bar or dumbbell to the ground. It looked like they purposely did the exercise wrong so they could have an extra reason to correct it.
Dr. Mike, what’s your honest opinion about some of these exercises Dr. Wolf is suggesting are not as effective, specifically the barbell rows? If I recall, your studies and assessment, concluded the barbell row is one of the bread and butter for overall back muscle growth.
Advantage of the bent over row: I can do it with my barbell at home. I m glad to see you tackle the DB kick back. I never liked that exercise, it feels super inefficient. And you definitely can't load it up very well.
You don't need to load it up, that's the point. I do it with cables however. It seems to just hit a little better. Really works well for me as a finisher.
For the bent over row, you replace a practical movement anyone can do with a barbell or dumbells, with a very specific movement that requires a machine. That's not a very good replacement at all. That's an entirely different circumstance.
@@omary702 it's the weakness leaving your body. Jk but not really.. though it's probably bad form due to lacking stability, which makes it more important for you to do it more..rather than avoiding it by using a supported row.
The most consistent team out there! RP always coming through when I need something to listen to in-between sets.( I went phyco mode like Doc and don't use music😅). This is perfect timing...it is back and leg day so let's see how these guys can fuck me up.
All of the information in these videos is centered around hypertrophy. Bent rows certainly aren’t ideal in that instance, but for building the top end of a deadlift there isn’t anything better.
Instead of rear delt cable crossovers, you can also do a smiliar exercise on a rear delt fly machine. Instead of sitting at the machine as you normally would, sit sideways at a 90-degree angle. Now perform the exercise with one arm at a time, achieving both maximum stretch with a lot of weight. I saw this on Jeff Nippards channel a while ago and holy, this has helped me so much.
An alternative to the rear delt cable fly, you could also use a chest press/rear delt machine, if able you can adjust the handles to the right setting so you can reach across your body to get a good deep stretch in the rear delts, and if the handle position can’t move then just turn your body and do them unilaterally
EXCELLENT info! (As usual) Here is another exercise I found for the Triceps, based on what recent studies on muscle growth I could find, basically that you need resistance on the lengthened position and, if possible, have resistance in all core functions of the muscle in one exercise. (So for Biceps, for example, it's function is not only to contract the arms but also to turn the wrist, thus a turning motion in a curl provided superior muscle growth) I call it the "weighted seatbelt". Pick a Cable Machine, at least head height, I found it's a bit easier when above the head and either grip on the cable itself or find an extension that lets you grip the cable with your wrist in 90°s to it without issue. Stand sideways from the Machine, pick the cable into the hand furthest away from it so the cable goes across your body, much like a car seatbelt. From my findings, the exercise is even better if you turn about 20 degrees away from the machine, so the cable really runs like a seatbelt, although, depending on the machine, this might be uncomfortable, so don't do this without some clothes on at least. Now the meat and bones of this exercise is that you extend the arm slightly behind your body, which is one core function of the Triceps that doesn't find much use in most Triceps exercises that have peak contraction in the lengthened position and you want to keep your elbow anchored in place throughout the set. Now you simply extend your arm , as you would do with any other triceps exercise. Go light on this one, I found that after 2 sets of low weight, I had massive on set muscle soreness already. If nothing else, this is a real finisher for your Triceps isolation, for me it does fare better than dips, natural or machine, overheads, skullcrushers, pulldowns, both with straight/ezbars or dual ropes. It really got me to increase triceps strength and size significantly over the past Month of including it in my workout routine regularly. For best Results: Slightly flare your arm out so your arm runs almost perpendicular to the cable as goes across the body. (Again, that's what I found from my tests, results could vary, I am no scientist, lol)
Lost me on bent over rows. I don't put it back on the floor. My stabilizers don't fatigue before my back. I hit my belly on every rep. I don't believe you.
@@edibaber5525 I have a hinge in my back. I'm doing 245 6 to 8 reps, it isn't difficult to maintain the position. In fact if I held the position after completing my final rep with the weight off the floor, I would probably fail in grip before my erectors failed. It's a bad critique of a great exercise. He's saying if you do the exercise poorly it isn't a great exercise, and he's out of his rabid a** mind if he thinks your erectors will fail before your late, rhomboids, traps, and rear delts.
Dude bent over rows have been a staple in my program for 3 years and they have built my back from medium shirts to XL. Beginners, dont let this discourage you from movements like heavy presses and pulls
Seriously! I don’t know where all this oh it fatigues you in this and that came from. If you can’t do them because of your core or low back that means you absolutely should do them because that means you’re super weak in those areas.
His point is, the movement is meant to target a certain muscle, not a large group. The fact that it can fatigue your posterior chain, makes it essentially inferior in the context of this video
@@Arakune no, the movement is not meant to target a certain muscle. It's a compound movement meant to target multiple areas and induce maximal endocrine response. It does that perfectly.
Exercises hardest in the shortened position shouldn’t be discarded, they should be paired with exercises hardest in the stretched position. They are apparently better for mind-muscle connection for the area involved, and can be done more frequently than the latter. (In ATG we called the above short and long range exercises, respectively.)
But how is it better than straight leg calf raises? Straight leg hits both calf muscles, seated only one. I am actually curious if there is a benefit because I just got Achilles tendonitis a couple months ago.
@@adammiller9179seated raises have been great for me because my gastroc is the limiting factor in standing raises so the soleus doesn’t get enough stimulus. Seated are like an isolation for the soleus.
Standing is a better stretch. Or if you don't want to stand, use a leg press machine and push the bottom edge of the platform with the ball of your feet.
No one but they couldn't make a controversial video that gets comments if they said that, I mean hell mike has been a huge advocate of bent over rows especially deficit ones
i like to do it to rest my spinal erectors. but i can have still amazing stretch and everything. it is a name for this particular row and after time i started to prefer it. but i do other variations as well. you can actually stretch your muscles better because under heavy weight your muscles are in tension. this video is out of reality. as most of scientists. bro science rules forever...
I’m so happy for this information. The wrong examples in this video is excercises I never liked and the right ones I do daily! Maybe my I was right to go on my feeling
have to defend my barbell rows: 1. don't touch the floor (use straps when you get strong) 2. I like the free posterior chain stimulus/deadlift carry-over/total body strength I get and since I do not train legs too seriously it does not inhibit me a ton(I think most guys fall in this category), you could put it on Deadlift/Leg day 3. just cheat a bit to smooth out the resistance curve, beginners start a strict as possible, but slowly introduce momentum at some point, makes progressive overload a lot easier + nasty weighted stretch with peak forces the bottom Machine are fine, but BB Rows are just really fun and stimulative IMO plus some ppl get chest pain when doing heavy chest supported rows
They are either purposely trying to create comment engagement or they don’t know what a bent row is compared to a pendlay row. Either way it’s pretty douchey to say in a video if you claim to be an expert.
The other guy is wrong. Mike is like 5'6" (a lot of pro bodybuilders are short) and Milo is like 6'2"/6'3" or thereabouts. Its why Milo can look lanky/smaller in solo videos but his size is apparent side by side.
@Wolfcoaching I love all of these variatuons and have been working to engineer all these same philosophies in strength curves and lengthened tension into my training as best as i can with what i have in my gym. One thing i have not seen you guys comment on is ab work. In my opinion the best exercise BY FAR that has allowed me to get into an extremely extended stretche position for my abs (especially lower abs) is the GHD situp. Huge stretch and the most weight in the curve when you're arched way back with your head to the floor, easier as you sit up to the top. Decline situp benches still have you basically neutral at the bottom bwcause your hips are not extended and you cant arch the spine back. And even a dragon flag or candlestick just has you go to neutral at the bottom. Ab mat situps and GHD situps are one thing i think CrossFit got really right becauae they both emphasize this stretch. The best ghetto rig setup ive been able to do to mimic this at my gym (which doesnt have a ghd) is to actually sit on the Bosu Ball and lock my feet under something, this way i can extend fully back and down around the curve of the ball and touch my head to the floor behind me. I have found this to be a far better ab stretching stimulus than regular flat situps or leg raises or ab crunch machine I've ever used.
Eric is funny but doesnt give great advice when it comes to hypertrophy or really even strength training. He's just more of a lifting lifestyle dude with insane energy. I know he's going to go on a rant about how bent over barbell rows are great for getting those thicccc erectors, but that shit is pretty far fetched considering the erectors aren't a prime mover in the exercise as well as the fact that they stay fairly stationary during the exercise - even if horsecocking the weights. Its a decent overall back exercise, but shit for building the erectors. Deadlift variations, good mornings and loaded ~45 deg back extensions (finally an exercise where it makes sense to zercher the weight!) do a much better job for that.
All respect to the level of intellect and experience these guys have but at this point these videos are just regurgitating the same 'buhht there be no stretch on this movement' in a different way. Most of these movements can be adjusted easily to get more or less stretch if you really find that to be that important. You can see Mike doing it in earlier videos too. You don't need 2 PHD holders to wrap this in formal language to pump out more and more of the same content. My personal problem is that every actual big person I know does not and never has bothered with any of this, they eat a huge amount of food and they consistently train hard. It aint that complicated. Milo seems like a very smart man, but if hes so smart then he too should know how to create a caloric surplus and push some heavy weight to get a very simple outcome. And he too would look like he knows what hes talking about too!
Is biasing the lengthened position in reverse nordics really such a big deal that you should sacrifice stability and isolation that a leg extension would give you? I don’t think you can push to failure as hard on reverse nordics than extensions.
For better rear delt training with dumbbell access only - I’ve found putting a bench to a 30-40° incline, laying on your side and letting the db lower from directly vertical downwards across your body until the shoulder cannot stretch further across your chest (hard to explain in text but I got the idea from watching Jeff Nipard use a reverse pec deck machine but sitting side on to it and using only one arm at a time to let the handle pull across his chest for a big stretch, then just do the same but laying down sideways so gravity is pulling down across your body)
These video aren’t made for those people. Not everyone coming to this page is an experienced lifter and a lot of people are finding this information for the first time and in the long run it’s made for them. Not you or other experienced lifters.
So starting with a BS take to stir up controversy in the comments clearly works. Dr. Wolf is probably technically correct about the bent over row as depicted. So what? These bent over rows depicted were the least optimized version for hypertrophy. Dudes still grow house big with them. If you want to optimize, then we know a whole set of ways to change them. 1.Don't use dead stop, keeping the tension and do them RDL style. 2.Elevate your feet or lower the bar resting spot to get depth and stretch. 3.Add half reps, or one and a half reps. Sorry full rom peeps. I'm honestly surprised he didn't go after Pendlay rows, lol. T-Bar rows are great too! Simple machine, amazing exercise. Going after leg extensions is...a choice. You can push the seat back and increase your hip angle with a prop. The studies so far show great Rectus Femoris growth for trained participants at 40°. The studies also show that Rectus Femoris also grows with standard extensions so don't sweat it if you can't make your extensions decline or do the Limbo or sissy squat. It's not bad info, but they are definitely making a weak case for the first two exercises. Calf Raise info was golden. Such an easy exercise, all you need is a step and a solid handhold. Dr. Mike has a good video on those. Eugene Teo as well. For the reardelts, you can sit and lean forward into a bench at that same forward angle Dr. Mike was at, and do lateral raises and get the benefits. Side or front delts do not get a "full ROM" from lateral or front raises, but the angle and your shoulder anatomy gives plenty stretch for the rear delts during those raises. The cross body pulley pulls are amazing though! Great exercise. Great pushup variations, see Dr. Mike's video where he gives hypertrophy focused pushup form. If you can hold a slight pike position, your hips held in a little hinge, you can move your center of mass weight towards your hands. Personally, I recommend as a first goal getting a super controlled form, like you are planking for the whole set, hands right outside shoulder width, and getting up to at least 3sets of 25 maintaining that form. Great for concentration and work capacity. That is when I would start changing form, but you do you, bud. Dumbbell kickbacks. Does anyone outside of workout videos do those? I think I did when I was watching the Cindy Crawford workout video in the 90's. I was young, the Seal soundtrack still slaps, and I learned about dumbbell flys from Ms. Crawford. Still do flys to this day. Thanks Cindy. Anyway, yeah don't do kickbacks, don't take kickbacks. He's right, extend weight overhead. If you like cable tricep pushdowns a lot, you can attach long ropes and pull from chest height back toward the outside of your hips. ROM is huge and you can control your form and path to really feel that long head work...wait... Anyway, many good points by the Doctors. The rage bait is real though, lol.
@@beardyben7848 they have doctor in their title so I guess everything they say should be taken as gospel. As if a doctorate in fitness means anything lol
All you have to do to maximize stretch on the bent over rows is not bend over so far and let your back curve around with arms extended pause and come up still a great exercise just not best for stretch hypertrophy
I only do chest supported rows because the bent over version is so hard for my spinal erectors that they always fail before my back even when using a belt, and for that same reason you can´t let the barbell hang for 2 seconds at the bottom or do slower eccentrics (you spinal erectors will fail), a chest supported version is almost always better unless you lower back is so jacked this isn't a problem, for me it's always chest supported rows or 1 arm dumbbell rows with my hand and knee on the bench.
Please give me a review on this For shoulder(lateral): 1. Lay down on your side 2. Hold a dumbbell straight up 3. Come down slowly till u touch the ground.(straight arm all the way down) - i touch down near my thighs, think it's fine anywhere in between lower chest to thighs - u can rest ur shoulder on elevated surface not necessarily on the ground I feel a good stretch doing this(think it's better than lateral raise) and I only have dumbbells.
I am no sports doctor, but to focus on the stretch alone does make sense to me.. how about ease to perform, how do you even progress a Nordic extension, how do you take it beyond failure?. I will stick with the leg extension
Hey dr mike, i love watching your videos and you’ve helped me make substantial gains towards my fitness goals. I was hoping you could make a video adapting some of these (and other) exercises to people who do some of them because of surgical issues. Ive had a two shoulder surgery’s and can only bring my left shoulder back to 90 degrees if i go any further i risk hurting it. This eliminates most chest exercises. Any advice or suggestions could help.
Thank you for having me, Mike! If you enjoyed this video, there's a lot more on my channel 🤟
Watched your video with Jeff Nippard, great stuff!
For some reason, I thought you were a lot shorter. Like maybe 5'10" max.
Awesome video
Side lying single arm rear delt raises, lateral raises w a dumbbell seem like they could be similarly effective to the cross body cable rear delt fly
@@leonkennedy9739 He might be only 5' 10 mike is a roid munchkin
If you two don’t do a Mario and Luigi group costume for Halloween you’re missing out on gold branding opportunities.
Wario and Waluigi tbh
That's a very good way to get sued to oblivion by Nintendo
@@saad_ghannam how do *cough* parodys get away with this then?
dr mike grows a *mustassscchh* 😂
Id pay to see this 😂
When Milo is talking about leg extension, Dr Mike looks like he's getting a time out for his behavior
I’m upset you commented on this first
I was justtt about to say this 😂😂😂😂
I'm like, why does he look so sad like someone stole his toys or something lol
😂😂😂
Dr. Mike contemplating all of the missed opportunities for gains from choosing suboptimal workouts
Never knew Dr Mike could be so silent in an RP video.
Because hearing Milo talk made all of Dr. Mike's blood go from the brain to his groin area.
because milo paid to post on the RP platform… mike &rp making money hand over fist these last few months
theyre friends @@pretty_flaco
Prob he's not a big fan of the Andrew Tate vibes
@@pretty_flacothey have to make sure all the butlers get the newest lamborghini
1. Chest Supported T-Bar row instead of Bentover barbell row
2. Reverse Nordic curl instead of Leg extension
3. Deficit standing calf raise instead of seated calf raise
4. Cable crossover rear delt fly instead of bentover rear delt fly
5. Decline deficit pushup instead of normal pushup
6. Overhead tricep extension instead of dumbbell kickback
(Just for reference when revisiting the video)
Brothers like you make the world a better place 🤙🏽
With reverse nordics, I started doing them assisted with a band. Now I'm doing them loaded. Its a phenomenal excercise
I progressively overload my push ups by dirty bulking.
😂😂😂😂
I like the way you think
A solid plan.
Dirty bulking and Diabetes are buddies, be safe out there.
i just put weight plates on my back lol
Dr mike and Dr helms taught me the best and simplest ways of hypertrophy in easy to understand terms. Dr wolf and menno henselmans taught me that being super nit picky can very marginally increase gains, and dr pak taught me to calm down and do what's also fun. Thanks everyone.
6:52 oh yeah. TOTALLY gonna do that at the gym.
Bro your tweaking if you think I'm switching leg extension for a fucking Nordic curl
Great exercise once you can do them well. Also, you don't even need to drop leg extensions. I like to do 2 sets of leg extensions followed by 2 sets of reverse nordics, never had better quad DOMS in my training career.
>sees extension
>"fucking Nordic curl"
He looks like a tweaker
Dude, I can do leg extensions on a machine for quads all day long. I try those Reverse Nordic Curls or Sissy Squats and a knee cap is going to go shooting across the room! I’ve tried them. That ish is brutal on the knees. No thanks!
You Fkn can’t do it even if u tried
I love how Dr. Mike just kinda gradually leaves the set until Dr. Wolf is alone 😂
I didn't even notice that until the very end 😂
He was there, it was just hard to keep him in frame while pointing the camera at Milo's face
He's mastered the ability of standing so incredibly still that he became invisible to the eye
Dr. Mike had to check his lambos, RP app and his stocks real quick.
@@orangemaniabrother2232 gotg reference?
You guys might be smart, but the doggo was my favourite in this.
How did you comment 3 hrs ago when it was posted 1 hour ago?
@@pooppooop8668 he's a paid member of the channel, thus gets the videos ahead of the rest of us free subscribers
@@namesundarThe rich get richer... 🤦🏼♂️🤦🏼♂️🤦🏼♂️
@@MeanBeanComedy how he’s just spending money there is no return
It's not extra money for nothing, there's extra videos and extended versions of the joke videos for members. The early access to regular free videos is just a bonus.
I really really like the idea of the "resistance meter" showing the, I guess, effort curve. I hope it's not as annoying to animate and time as I'd assume because that seems like a really neat addition to more thoroughly, express how an exercise will feel.
As a 6’6 guy, nothing beats bent over rows and dumbell rows for back growth. No back machines allow me to stretch my back
Try incline bent over rows. You sit on top of 45lbs and do the rows. Allows more stretch
Bro I’m 6 foot and can’t even get a good stretch on most back machines
So fuck em and do t bar and barbell rows just for the swag
What country are you guys from? India? Lol
I am 6'4 and have no issues
@@Antonio_SerdarI’m 6’2 and have long arms and I can’t get a full rom with a lot of machines tbh have to use buffers to give me more range of motion
@@Antonio_Serdarthere's tons of 6'+ guys in india,especially this generation w more hygeinic food,water.
Thanks for putting this together! My 13 year old is just getting into weight lifting, and I want to teach him the best techniques/exercises.
I was worried my bosu ball pistol squats were going to get featured but thankfully they didn’t make the list!
😂
Honestly if you can do a pistol squat on a bosu ball without breaking your ankles you must be doing something right 😂
I do bent rows specifically because they fatigue the erectors so well. One of the best back thickness builders out there.
As Arnold himself as said. Love the BOR
Why not good mornings?
that's a hamstring exercise @@Bapiten-hy3lk
@@Bapiten-hy3lkMore hypertrophy from rows. Why load up the low back like that? Bruce Lee AND Louie Simmons broke their spine doing those.
@@Bapiten-hy3lk What about them? I do them as well, mainly for hammies but yes they do train the lower back. The difference is for bent rows I stand on plates to elongate the ROM and allows me to round my back at the bottom, flexing the erectors and allowing me to train them better than in an isometric position like on most hip hinges
Will never give up bent over rows. My friends, sometimes its okay to just do movements because you think they are fun.
Or because they’re actually really effective. And saying they aren’t is nonsense
Right specifically with dumbells (for me) bent over raw is great!
@@fredselvaggio1435I don't think people realize the amount extra muscle you might gain doing the "optimal" exercises is negligible for the most part. It might even be offset by you actually pushing yourself harder on the "inferior" one.
I do like T-rows better, but yeah if barbell rows were good enough for Dorian and millions of people, it's good enough for you.
@@fredselvaggio1435 he is simply saying that if your goal is back hyperthrophy its not optimal
however if you goal is to ALSO strengthen stabilizer muscles and core, then its an excellent choice!
make informed decisions is the moral here, dont be defensive about it :)
@@alexmadgic6602bent over raw is my favorite
Hands down the best UA-cam channel in existence
Dorian Yates, best ever back in all of bodybuilding, how did you achieve those insane lats? ... bent over rows
SHOTS FIRED ON BENT OVER ROWS SHOTS FIRED
Considering Mike always has them on his back day vids, though he does them with the full stretch
Back shots?
You either didn't listen or failed to understand
Ranking chest supported Row over Bent over Row is insane, in my humble opinion.
@@stepp___ chest supported row actually my goat though
Dr. Mike, I’m a personal trainer and would love to see a series geared towards the most practical info for trainers. I know the content already exists across your channel videos but I’m sure it would be handy for trainers out there to have the top priority knowledge and applications to help their clients condensed into a playlist. Love you man, thanks for all the help.
Hey, why didn't Dr Mike demonstrate the Nordic? That would've been a delight.
He’s “not flexible enough because he’s too jacked” 😝
Dr Mike is nearly 40, Nordics are for people with young healthy tendons.
@@asprinklingofclouds I thought he was nearly 50! I am nearly 40 and I want to call him Uncle Misha.
Lol wth was up with that? I cant imagine doing nordics on leg day. Thats nuts.
There’s a skill component to nordics like with all exercises. Maybe he’s never done them or not nearly as often and as they were showing technique, it was better to show someone who does the usually
As a huge Meadows fan and doing his training programs (There is 39 of them). He allready 14 years ago did his own variations in how to improve all these exercises.
1. He never did free barbell rows. But he did them in a smith machine. It removes some of the fatique part of the exercises and you are pulling the bar against you at the same time, pulling your shoulders back.
2. He used leg extentions on occasion, but not too often. And when he did, he added 20 or so partials from the bottom after you have fatigued the shortened position.
3. He often did partial swings with dumbells. You would do 30 or so reps with a lot heavier dumbells so you stay in a more even restitance curved in the more lengthed position.
4. He made the variation (I have not seen it before from any other before him) where you keep your feet on a box and hands on blocks just as shown here. He would also use chains over his neck to make the movement heavier and he wanted you to emphazise the stretch by pausing in the bottom.
5. He had his own variation where you turn your palm so it faces the ceiling during the kick back. He would also superset this exercise with another tricep exercise which favoured the stretch.
So, listen to Meadows and be ahead of everyone else. Even the science.
I’m starting the proposed beginner program posted 3 years ago. The barbell is smack in the middle of the first and second day of the program.
- Squat
- Seated Hamstring Curl
- Incline Bench Press
- Barbell Row
- Lateral Raise
- Barbell Curl
- Overhead Triceps Extension
Should I swap out the barbell row for the t bar row?
Blue is the violet,
Red is the rose,
Never stop doing
Bent over rows.
I agree fuck science
They strain my neck
Nah, I save my lower back for Deadlifts. Chest-Supported T Bar for upper back.
@@joelsium1236 You're still following science.
The most fun exercise for me along with deadlifts. I'll never stop doing them ❤
I’m too broke for a gym membership, the bent over row is all I haaaaaave
Dude in the yellow was describing pendlay rows which are done with heavy weight. Don’t set the weight down between reps during bent rows and you will get a huge back.
They will still get you a big back don't worry. I do agree with them the T-bar machine rows are better but bent rows will still build lots of muscle as they have done so in the past for lots of lifters.
Do dumbbell rows. They’re really good
Get some bands . A stepper or bench.
Thank you!
Just did 345x6 on barbell rows. I think I'll keep having a barndoor back tyvm. Chest supported rows just don't produce the same visual results. I've taken before and after pics and there is no comparison.
Ive maxed out at a weight of 331 lbs.Ive been wanting to get healthy,strong and agile.I am so glad I came across this channel before getting started.
If you do heavy hip hinges like rdls and good mornings, a barbell row should feel like a breeze on the posterior chain
Even with deficit flexion rows, the spine erectors aren't a limiting factor for me. The lats are. And this is with the same weight I would do with good mornings.
And if you can't do super heavy hinges, then the BB Row is a waste of time for upper back hypertrophy.
Yyyyyyyup.
@herrro6287 Ah, it must be my heavy RDLs that make the bent over row seem easy on my lower back. If I go too heavy it's the upper portion of the lift that fails and I just drop some weight, next set.
@@adammiller9179great way to stay weak
I have a home gym but without cables. I solved the rear delt stretch problem like this:
I lie on the bench, slightly sideways, then perform a dumbbell raise unilaterally from crossed-over to the top and slooooowly back down. Only issue is that working unilaterally takes twice the time to do the exercise. But that's what I get for not having cables :)
This movement absolutely blasts my rear delts. The only other thing that causes more burning is calf raises. I also feel like it's less awkward than crossing my arms in front of my body with cables.
Doesn't take twice the time if you train one side while resting the other one, which shouldn't be a problem with a muscle as small as the rear delt.
@@DestopLine I meant relative to the cable option demonstrated in the video
@@gilhuberman261 It does take more time exercising (for the same amount of total effort), but if you include resting time then it's the same
Amazing idea. Thanks, I'm going to do this.
I've been doing assisted reverse nordics for about two weeks now and it's been working for me.
It takes a little getting used to (at least if your hip mobility is as bad as mine) but it makes me sore like nothing else
The problem is ankle tbh
@@wertyuiopasd6281 I put one of those squishy cylindrical barbell pillows under my ankles. Just enough support, but doesn't shift the point of balance too far forward
Most of this is honestly great news, starting with the bent over row, which is one of my least favorite exercises in the world.
Just listening to Dr. Mike and his content has rapidly improved my life.
Key lessons:
1. Avoid overtraining your deltoids and triceps-bench and incline presses and dips already take care of these-free up time for more sets of other exercises
2. Stretch is an important part of a lift, so find exercises and optimize your technique to maximize load when the muscle is stretched
3. Eccentric load is importance - don’t just drop the weights or relax after the concentric part of the rep; slowly, and in a controlled fashion finish the rep for eccentric exercise (e.g. when bringing the barbell back to your chest during bench press).
4. Technique is as important as my Dad tried to explain to me when he first taught me to bench press when I was 14. Go with lighter weight, get the full range of motion, get the full stretch, and make sure you’re targeting the correct muscles by using good form.
5. Volume matters hugely. If you want to get a muscle stronger, do 8-12 sets a week, instead of 4-6.
6. More difficult is not better. A lot of traditional exercises, that hurt and are awkward, pushed by my coaches, are unnecessary. Exercises like military press behind the head, bent over barbell rows, power cleans look cool, but often can be substituted with more effective exercises.
7. Consistency is King. Just go to the gym. On the days you don’t feel like it, still go. And find ways to make it easy to go to the gym-e.g. fit it to your schedule.
8. Trap bar deadlifts are great, but are slightly overrated. Barbell deadlifts-less weight because it’s further from the body-get better involvement of the glutes and lower back.
9. Cardio is catabolic, and should be used carefully. Do some on an off day for fitness. Take adequate rest between sets-less for iso, more for compound. Let your heart rate fall between sets, back to a moderate level (say 110-120 for me).
I’ve been lifting for 20 years, since I was in junior high. My dad imparted a lot of great knowledge-he was a veteran, a cop, an amateur boxer. I’ve had a ton of coaches and trainers, many of them were helpful, but they also gave a lot of bad information.
Frankly, Dr. Mike has been a great resource, and he’s honestly not that far off from the knowledge my dad imparted-which he mostly learned from experience and from a book he owned by Arnold Schwarzenegger. It’s interesting how a lot of the old-school knowledge turned out to be correct, after years of people ignoring it. At the same time, huge key pieces of information like stretch being far more important than squeeze, volume being super important and others, have really opened up huge gains for me, since learning them.
I’ve gotten great results lifting 4-5x a week, with two different types of lifts and one light cardio day. I’m 36, 6’2”, 230. I’ve recomped considerably since restarting my lifting routine after letting my body go for 2 years.
I’m about 20-21% body fat. I started at about 240 and 29%. My barbell deadlift maxes out at 405LB now (8 plates and a 45LB bar). Not sure my max bench, but I can do 4-6 reps of 245LB. 110 LB bicep curls. 34” waist down from 36” about 6 months ago.
Here’s my routine:
Day A (2x a week)
5 x 4-8 Deadlifts (or 3 sets if doing squats)
3 x 5-10 Squats (conditional on amount of deadlifts)
4 x 4-8 Incline Press
4 x 5-10 Dips (weighted after first set)
3 x 10 Pectoral Cable Flies (optional)
5 x 10 Lateral Raises/Flies (no rest between 4th and 5th set, 5th set without weights)
5 x Calf Raises (same final set technique as flies)
I take short rest between iso exercises, about 30 seconds, and no rest between the 4th and 5th set-when I do the set without weight. I take 3-5 minutes rest between compound sets like deadlifts. I shoot to get my heart rate back under 120 before starting my next set.
My front deltoids and triceps get crushed on this day, so I dropped shoulder press and triceps pull downs per Dr. Mike’s inferences.
Day B (2x a week)
4 x 6-10 Cable Rows (narrow grip)
4 x 6-10 High Rows (wide grip)
4 x 6-10 Hamstring Curls (seated)
4 x Abdominal Twists (using a medicine ball)
4 x Cable Bicep Curls (standing)
3 x Lateral Flies or Calf Raises (yes, back-to-back).
Day C (1x a week)
Light cardio-not at the gym. I get outside, avoid the unnecessary driving etc…I go for at least an hour of a hike, walk etc…
I burn 800-1200 calories per workout. I’ll do 30 minutes in a dry sauna once a week after my workout, mostly because I feel it helps my skin and circulation.
I do everything to failure, and I seem to work out pretty much my entire body. Even things like my traps and forearms are getting juiced from deadlifts.
I start my lifts with compound exercises because they’re the most tiring, and I want to have the most energy to do them.
Moreover, I believe there are spillover benefits from increased circulation and potentially hormone release, generated by compound exercises.
I don’t do any shoulder press-the incline press and dips, with good technique, absolutely crush my delts.
For rows-I used to do a ton of bent-over barbell rows. Football coaches love these, so I learned to. Honestly, they were awkward, and I wasn’t able to push myself to absolute failure.
I used to do a lot of pull-ups. I still think they’re pretty good. I mix them in here and there. But when you get strong, you have to add extra weight to your body weight. The swinging chain around your waist, dangling, gets annoying. It’s also hard to get the full range of motion.
Deadlifts are the single most important exercise in my experience. If you did nothing but deadlifts, you’d build great legs, a strong lower back, traps, and a strong grip. They also give me such a good pump, that they make me more effective at the rest of my workout.
I think dips are also underrated. With good technique, and good stretch-going to 90 degrees of elbow bend-you build your triceps, deltoids, pectorals, and even your forearms if you do wide grips. My chest gets a well-rounded workout if I do dips and incline press.
Mike just sitting there was the funniest shit ever
Looks like a drunk guy sitting alone at bar sulking with his thoughts.
Dr Mike is my favorite short king.
Not short where it counts.
You can decrease the difficulty on the reverse nordic by holding onto a resistance band or a cable, just make sure it's secure and you dont accidentally yank gym equipment down onto your body
nonono, plz yank gym equipment down my body, I'll have a tasty law suit
Please correct me if I'm wrong, but...
You can also just not set your barbell or dumbells down on the floor when performing bent over rows. Time under tension will remain constant, and you can achieve the stretch.
As for worrying about fatiguing other muscles, this is a compound movement and stimulates greater overall muscle activation, thereby resulting in greater hypertrophy.
If you're trying to build your upper back but are limited by lower back, you are not going to reach your goal. If your lower back can handle the weight and still recovery for other exercises like hip hinges, then you can do it without resting the weights.
Compound movements don't equal better hypertrophy. As long as you're training to failure.
I have almost never seen anyone do bent over rows where the touch the bar or dumbbell to the ground.
It looked like they purposely did the exercise wrong so they could have an extra reason to correct it.
Bent over row is the best back exercise in my opinion
Dr. Mike, what’s your honest opinion about some of these exercises Dr. Wolf is suggesting are not as effective, specifically the barbell rows? If I recall, your studies and assessment, concluded the barbell row is one of the bread and butter for overall back muscle growth.
Advantage of the bent over row: I can do it with my barbell at home.
I m glad to see you tackle the DB kick back. I never liked that exercise, it feels super inefficient. And you definitely can't load it up very well.
You don't need to load it up, that's the point. I do it with cables however. It seems to just hit a little better. Really works well for me as a finisher.
@@MrBottlecapBillon cables the kickback is much better
thanks for sharing, you inspired me to try something new
Incoming mirror Doggo at 3:30
This video was very helpful for me. It answered questions I didn't even know I had. Thanks guys.
For the bent over row, you replace a practical movement anyone can do with a barbell or dumbells, with a very specific movement that requires a machine. That's not a very good replacement at all. That's an entirely different circumstance.
Agree - The machine set up may be better. But I don´t have one, so..
I will barbell row until my dying days.
Yes bro I love bent over rows 👊💪
I would love to see your back
It grows my back, I can do it at home. But I never put the weight down and I stretch at the bottom position.
Idk why it hurts my lower back
@@omary702 it's the weakness leaving your body. Jk but not really.. though it's probably bad form due to lacking stability, which makes it more important for you to do it more..rather than avoiding it by using a supported row.
1:25 I can hear Bromley raging right now
Potato sack physique
If your hamstrings are limiting you on bent over rows you need to work on hamstring length and strength
RDLs helped a TON for me. Love the BB row now 💪
Good advice, you should try it, when you decide to start lifting.
Bent over rows over t bar rows 😅 the best exercise which gave me back strength
The most consistent team out there! RP always coming through when I need something to listen to in-between sets.( I went phyco mode like Doc and don't use music😅). This is perfect timing...it is back and leg day so let's see how these guys can fuck me up.
Vids like these are the trailers for the next special by Rick the Stick. Thank you for being myyy friieeeend
Not my beloved bent row 😭
Haha im protesting that! "Postural muscles will be fatigued"....yea, if youre a girl
Don't worry And use straps xD
Go on a deficit *tada* problem solved
@@alexandrudinca3080 it is also the erectors spinals that gets tired. But i do it from time to time, its fun
All of the information in these videos is centered around hypertrophy. Bent rows certainly aren’t ideal in that instance, but for building the top end of a deadlift there isn’t anything better.
Instead of rear delt cable crossovers, you can also do a smiliar exercise on a rear delt fly machine. Instead of sitting at the machine as you normally would, sit sideways at a 90-degree angle. Now perform the exercise with one arm at a time, achieving both maximum stretch with a lot of weight. I saw this on Jeff Nippards channel a while ago and holy, this has helped me so much.
An alternative to the rear delt cable fly, you could also use a chest press/rear delt machine, if able you can adjust the handles to the right setting so you can reach across your body to get a good deep stretch in the rear delts, and if the handle position can’t move then just turn your body and do them unilaterally
EXCELLENT info! (As usual)
Here is another exercise I found for the Triceps, based on what recent studies on muscle growth I could find, basically that you need resistance on the lengthened position and, if possible, have resistance in all core functions of the muscle in one exercise. (So for Biceps, for example, it's function is not only to contract the arms but also to turn the wrist, thus a turning motion in a curl provided superior muscle growth)
I call it the "weighted seatbelt".
Pick a Cable Machine, at least head height, I found it's a bit easier when above the head and either grip on the cable itself or find an extension that lets you grip the cable with your wrist in 90°s to it without issue.
Stand sideways from the Machine, pick the cable into the hand furthest away from it so the cable goes across your body, much like a car seatbelt.
From my findings, the exercise is even better if you turn about 20 degrees away from the machine, so the cable really runs like a seatbelt, although, depending on the machine, this might be uncomfortable, so don't do this without some clothes on at least.
Now the meat and bones of this exercise is that you extend the arm slightly behind your body, which is one core function of the Triceps that doesn't find much use in most Triceps exercises that have peak contraction in the lengthened position and you want to keep your elbow anchored in place throughout the set.
Now you simply extend your arm , as you would do with any other triceps exercise.
Go light on this one, I found that after 2 sets of low weight, I had massive on set muscle soreness already.
If nothing else, this is a real finisher for your Triceps isolation, for me it does fare better than dips, natural or machine, overheads, skullcrushers, pulldowns, both with straight/ezbars or dual ropes.
It really got me to increase triceps strength and size significantly over the past Month of including it in my workout routine regularly.
For best Results: Slightly flare your arm out so your arm runs almost perpendicular to the cable as goes across the body. (Again, that's what I found from my tests, results could vary, I am no scientist, lol)
Lost me on bent over rows. I don't put it back on the floor. My stabilizers don't fatigue before my back. I hit my belly on every rep. I don't believe you.
Exactly, maybe your stabilisers wouldn't fatigue if you, y'know, used them
@@edibaber5525 I have a hinge in my back. I'm doing 245 6 to 8 reps, it isn't difficult to maintain the position. In fact if I held the position after completing my final rep with the weight off the floor, I would probably fail in grip before my erectors failed. It's a bad critique of a great exercise. He's saying if you do the exercise poorly it isn't a great exercise, and he's out of his rabid a** mind if he thinks your erectors will fail before your late, rhomboids, traps, and rear delts.
I guess it depends on where you are strong or weak. But I can´t imagine getting limited on your stabilizers for a bent over row.
Bugenhagen is going to have a great time with this
Nothing like seeing your tricep excercise being the one that is better. Awesome
This video is gold, even for experienced gym-goers. Thank you for everything Dr Mike!
Dude bent over rows have been a staple in my program for 3 years and they have built my back from medium shirts to XL. Beginners, dont let this discourage you from movements like heavy presses and pulls
@3:50 when the camera man zooms out to show just how fucking tall this guy is next to mike. Too funny!
Felt like I was watching The Office
If your postural muscles are fatiguing in a bent over row, you have serious problems with your posterior chain
Seriously! I don’t know where all this oh it fatigues you in this and that came from. If you can’t do them because of your core or low back that means you absolutely should do them because that means you’re super weak in those areas.
@@movestattoo4561 along with some reverse hypers, deadlift hypers, good mornings and Romanians
His point is, the movement is meant to target a certain muscle, not a large group. The fact that it can fatigue your posterior chain, makes it essentially inferior in the context of this video
@@Arakune no, the movement is not meant to target a certain muscle. It's a compound movement meant to target multiple areas and induce maximal endocrine response. It does that perfectly.
I don't know what I enjoy more, Mike's sage advice or his dry humor.
When Dr. Mike shuts up, it’s time to listen intently. Tons of respect to these Docs.
Exercises hardest in the shortened position shouldn’t be discarded, they should be paired with exercises hardest in the stretched position. They are apparently better for mind-muscle connection for the area involved, and can be done more frequently than the latter.
(In ATG we called the above short and long range exercises, respectively.)
Seated Calf raise has worked wonders on my decade long battle against achilles tendonitis!
But how is it better than straight leg calf raises? Straight leg hits both calf muscles, seated only one. I am actually curious if there is a benefit because I just got Achilles tendonitis a couple months ago.
@@adammiller9179seated raises have been great for me because my gastroc is the limiting factor in standing raises so the soleus doesn’t get enough stimulus. Seated are like an isolation for the soleus.
Standing is a better stretch. Or if you don't want to stand, use a leg press machine and push the bottom edge of the platform with the ball of your feet.
Seated calf is a soleus biased movement, throw in a deficit and it builds the outer calves in ways that a standing calf raise never has
Who’s putting the barbell back on the floor between reps on bent over rows?
No one but they couldn't make a controversial video that gets comments if they said that, I mean hell mike has been a huge advocate of bent over rows especially deficit ones
Yeah and if you stand on a small platform the problem goes away😊
I've seen it. Dorian maybe?
i like to do it to rest my spinal erectors. but i can have still amazing stretch and everything. it is a name for this particular row and after time i started to prefer it. but i do other variations as well. you can actually stretch your muscles better because under heavy weight your muscles are in tension. this video is out of reality. as most of scientists. bro science rules forever...
I’m so happy for this information. The wrong examples in this video is excercises I never liked and the right ones I do daily! Maybe my I was right to go on my feeling
Leg Extension is one of the exercises that built my Quads insanely 💪🏻
have to defend my barbell rows:
1. don't touch the floor (use straps when you get strong)
2. I like the free posterior chain stimulus/deadlift carry-over/total body strength I get and since I do not train legs too seriously it does not inhibit me a ton(I think most guys fall in this category), you could put it on Deadlift/Leg day
3. just cheat a bit to smooth out the resistance curve, beginners start a strict as possible, but slowly introduce momentum at some point, makes progressive overload a lot easier + nasty weighted stretch with peak forces the bottom
Machine are fine, but BB Rows are just really fun and stimulative IMO plus some ppl get chest pain when doing heavy chest supported rows
2: Why would most guys not train legs seriously? I do Chest-supported row so that I save my lower back for leg days.
They are either purposely trying to create comment engagement or they don’t know what a bent row is compared to a pendlay row. Either way it’s pretty douchey to say in a video if you claim to be an expert.
There’s no reason to defend the rows bud everyone with a brain knows they’re goated … this video felt like Vietnamese propaganda
Mike has even said hitting other muscles in an exercise is fine and Wolf is saying no to it.
@@adammiller9179That sounds more like a weak lower back issue than anything
Seeing you guys side by side is really eye opening. Milo must be like 8 foot tall?
5.8. Dr Mike is just jacked garden gnome
Mike is 5'11" and Milo is 6'0"
@@pancakerizer that last inch is the glimpse into infinity
I saw the opening scene and thought, "Can I please see them in armor with Wolf as a WoW Human and Mike as a Tolkien Dwarf?" Epic imagery.
The other guy is wrong. Mike is like 5'6" (a lot of pro bodybuilders are short) and Milo is like 6'2"/6'3" or thereabouts. Its why Milo can look lanky/smaller in solo videos but his size is apparent side by side.
This dude and his research has had such an impact on my training. Thank you so much for improving my life by such a strong factor Dr Wolf
Very professional. He prepared what he was speaking 👏🏼
@Wolfcoaching I love all of these variatuons and have been working to engineer all these same philosophies in strength curves and lengthened tension into my training as best as i can with what i have in my gym.
One thing i have not seen you guys comment on is ab work. In my opinion the best exercise BY FAR that has allowed me to get into an extremely extended stretche position for my abs (especially lower abs) is the GHD situp. Huge stretch and the most weight in the curve when you're arched way back with your head to the floor, easier as you sit up to the top.
Decline situp benches still have you basically neutral at the bottom bwcause your hips are not extended and you cant arch the spine back. And even a dragon flag or candlestick just has you go to neutral at the bottom.
Ab mat situps and GHD situps are one thing i think CrossFit got really right becauae they both emphasize this stretch. The best ghetto rig setup ive been able to do to mimic this at my gym (which doesnt have a ghd) is to actually sit on the Bosu Ball and lock my feet under something, this way i can extend fully back and down around the curve of the ball and touch my head to the floor behind me. I have found this to be a far better ab stretching stimulus than regular flat situps or leg raises or ab crunch machine I've ever used.
I always come fast for daddy Mike.
Even faster if he puts a finger from behind
I’m so excited for Eric bugenhagen to react to this 😂
Eric is funny but doesnt give great advice when it comes to hypertrophy or really even strength training. He's just more of a lifting lifestyle dude with insane energy. I know he's going to go on a rant about how bent over barbell rows are great for getting those thicccc erectors, but that shit is pretty far fetched considering the erectors aren't a prime mover in the exercise as well as the fact that they stay fairly stationary during the exercise - even if horsecocking the weights. Its a decent overall back exercise, but shit for building the erectors. Deadlift variations, good mornings and loaded ~45 deg back extensions (finally an exercise where it makes sense to zercher the weight!) do a much better job for that.
Fuck if I'm replacing bent-over rows, one of my favorite excercises..
All respect to the level of intellect and experience these guys have but at this point these videos are just regurgitating the same 'buhht there be no stretch on this movement' in a different way. Most of these movements can be adjusted easily to get more or less stretch if you really find that to be that important. You can see Mike doing it in earlier videos too. You don't need 2 PHD holders to wrap this in formal language to pump out more and more of the same content.
My personal problem is that every actual big person I know does not and never has bothered with any of this, they eat a huge amount of food and they consistently train hard. It aint that complicated. Milo seems like a very smart man, but if hes so smart then he too should know how to create a caloric surplus and push some heavy weight to get a very simple outcome. And he too would look like he knows what hes talking about too!
@@vijfendertigbruh he literally said its a great exercise even for hypertrophy all he is saying is that if you want the best option do this instead
Do what you enjoy 💪🏽
you don't need to replace it if you enjoy them, you'll still get some growth but it creates more fatigue
Keep doing it, its a great exercise and has its own merits
7:36 we appreciate you, Scott.
Coach Wolf is one big unit! Whatever he says I'll do
Is biasing the lengthened position in reverse nordics really such a big deal that you should sacrifice stability and isolation that a leg extension would give you? I don’t think you can push to failure as hard on reverse nordics than extensions.
It’s not but then you couldn’t make endless content about it.
Anyone else exhausted by the most "optimal" way of training seemingly changing every week? Fuck me, just stick to the basics and do them well.
Booo
well yeah. thats how science works. it evolves.
Only the pencil necks are avoiding the Chad row, therefore Milo Dog = pencilneck
Sticky Ricky Little Dicky
Me too. I’m the pencil neck
Who the frick doesn't like horsecocking heavy loads
Seriously it's all the same bs. "Stretch resistance tempo blah blah blah"
Lift weights and eat food. 💪🏽
Ironically enough the guy looks kinda small tbh
Rear delt cable flies are my favorite to failure for hypertrophy
For better rear delt training with dumbbell access only - I’ve found putting a bench to a 30-40° incline, laying on your side and letting the db lower from directly vertical downwards across your body until the shoulder cannot stretch further across your chest (hard to explain in text but I got the idea from watching Jeff Nipard use a reverse pec deck machine but sitting side on to it and using only one arm at a time to let the handle pull across his chest for a big stretch, then just do the same but laying down sideways so gravity is pulling down across your body)
"Pencil neck shit" - Horse
Honey, wake up!
Temu Hany Rambod just posted again.
Enough w the triceps kickbacks, please. We get it! No person w an oz of knowledge has done kickbacks for years
These video aren’t made for those people. Not everyone coming to this page is an experienced lifter and a lot of people are finding this information for the first time and in the long run it’s made for them. Not you or other experienced lifters.
@@pwnagraphic690 I’d argue that the average lifter knows the uselessness of kickbacks.
@@SmoothHandleNo they don't. Stop being so negative about it, it's not that serious 😊
Lol the average lifter know almost nothing, I see lots of people doing this bad exercises.
@@fabiontona yes, they do. Stop being so negative.
So nice to watch a video that’s not drowned out with background music! 💪🏽✨
10:14 so true... the single leg bodyweight calf raise (locked knee) is the best for the burn! 15-20 burn, 5-sec pause, repeat 7+ times..!
So starting with a BS take to stir up controversy in the comments clearly works. Dr. Wolf is probably technically correct about the bent over row as depicted. So what? These bent over rows depicted were the least optimized version for hypertrophy. Dudes still grow house big with them. If you want to optimize, then we know a whole set of ways to change them. 1.Don't use dead stop, keeping the tension and do them RDL style. 2.Elevate your feet or lower the bar resting spot to get depth and stretch. 3.Add half reps, or one and a half reps. Sorry full rom peeps.
I'm honestly surprised he didn't go after Pendlay rows, lol. T-Bar rows are great too! Simple machine, amazing exercise.
Going after leg extensions is...a choice. You can push the seat back and increase your hip angle with a prop. The studies so far show great Rectus Femoris growth for trained participants at 40°. The studies also show that Rectus Femoris also grows with standard extensions so don't sweat it if you can't make your extensions decline or do the Limbo or sissy squat.
It's not bad info, but they are definitely making a weak case for the first two exercises.
Calf Raise info was golden. Such an easy exercise, all you need is a step and a solid handhold. Dr. Mike has a good video on those. Eugene Teo as well.
For the reardelts, you can sit and lean forward into a bench at that same forward angle Dr. Mike was at, and do lateral raises and get the benefits. Side or front delts do not get a "full ROM" from lateral or front raises, but the angle and your shoulder anatomy gives plenty stretch for the rear delts during those raises. The cross body pulley pulls are amazing though! Great exercise.
Great pushup variations, see Dr. Mike's video where he gives hypertrophy focused pushup form. If you can hold a slight pike position, your hips held in a little hinge, you can move your center of mass weight towards your hands. Personally, I recommend as a first goal getting a super controlled form, like you are planking for the whole set, hands right outside shoulder width, and getting up to at least 3sets of 25 maintaining that form. Great for concentration and work capacity. That is when I would start changing form, but you do you, bud.
Dumbbell kickbacks. Does anyone outside of workout videos do those? I think I did when I was watching the Cindy Crawford workout video in the 90's. I was young, the Seal soundtrack still slaps, and I learned about dumbbell flys from Ms. Crawford. Still do flys to this day. Thanks Cindy. Anyway, yeah don't do kickbacks, don't take kickbacks. He's right, extend weight overhead. If you like cable tricep pushdowns a lot, you can attach long ropes and pull from chest height back toward the outside of your hips. ROM is huge and you can control your form and path to really feel that long head work...wait...
Anyway, many good points by the Doctors. The rage bait is real though, lol.
Renaissance has jumped the shark.
@@beardyben7848 they have doctor in their title so I guess everything they say should be taken as gospel. As if a doctorate in fitness means anything lol
Bent rows built the 2 best backs in history, not to mention many others.....next
Bent over rows were shown on this channel so much over the years
Yes and even Milo said it is still a great exercise ,one of the best even, all he says is that if you want to maximize hypertrophy do this instead
Do what ?
So?
It's not the best or most optimal for hypertrophy. That's it.
All you have to do to maximize stretch on the bent over rows is not bend over so far and let your back curve around with arms extended pause and come up still a great exercise just not best for stretch hypertrophy
I only do chest supported rows because the bent over version is so hard for my spinal erectors that they always fail before my back even when using a belt, and for that same reason you can´t let the barbell hang for 2 seconds at the bottom or do slower eccentrics (you spinal erectors will fail), a chest supported version is almost always better unless you lower back is so jacked this isn't a problem, for me it's always chest supported rows or 1 arm dumbbell rows with my hand and knee on the bench.
Please give me a review on this
For shoulder(lateral):
1. Lay down on your side
2. Hold a dumbbell straight up
3. Come down slowly till u touch the ground.(straight arm all the way down)
- i touch down near my thighs, think it's fine anywhere in between lower chest to thighs
- u can rest ur shoulder on elevated surface not necessarily on the ground
I feel a good stretch doing this(think it's better than lateral raise) and I only have dumbbells.
I am no sports doctor, but to focus on the stretch alone does make sense to me.. how about ease to perform, how do you even progress a Nordic extension, how do you take it beyond failure?. I will stick with the leg extension
3:45 right after they talk about mikes height the camera man zoomed out to show his whole body👌🏻
For the rear delts, Jay Cutler has been a proponent of that recommended exercise for years.
Hey dr mike, i love watching your videos and you’ve helped me make substantial gains towards my fitness goals. I was hoping you could make a video adapting some of these (and other) exercises to people who do some of them because of surgical issues. Ive had a two shoulder surgery’s and can only bring my left shoulder back to 90 degrees if i go any further i risk hurting it. This eliminates most chest exercises. Any advice or suggestions could help.
What's more of a loss of credibility: His small back, or shitting on bent rows? Both.
Much better to take roids and wrestle other muscular men in spandex
Laughed the whole way.
He has a big back...
Milo is so selfish keeping all the height for himself. Give Mike a few inches of his choosing bro.
Man this guy is boring