alec you can do chest supported rows by going belly down on an incline bench, or rigging a seal row setup. Can use a cambered or EZ curl bar to get more ROM. I recently bought a plate loaded cable station and I now use it for chest supported rows using my bench on an incline. It's phenomenal
Could you do a Lu Raise tutorial? Gonna swap out my lateral raises for that since it hits more muscles and trains more functions, such as external rotation and up rotation of the scapula.
@@OGfromGst More upper trap and levator scapulae activation. Perhaps makes you more comfortable in overhead positions. Both target the side delts obviously.
Solid workout brother, the Force is very strong with you! 💪 Love the setup & equipment you have there too. Hopefully just one more week until I can start getting after it in the gym again…..
I've acquired some nice new pieces in recent history! I would like to get an SSB next, but I've got nowhere left to put the damn thing. I already spend half my workout shuffling equipment around in the garage haha. Best of luck with the recovery my friend.
@@conor3361 Haha! I actually am!!! Not only does he have some awesome equipment that I’d love to get in my home gym, but he’s actually able to exercise while I’m still recovering from a hip and shoulder injury….. You could definitely say I’m jealous in a good way.
@@EnkiriElite Congrats man, I know how awesome it is getting some new sick equipment, so I’m really happy for you! And thanks for the well wishes. Spent my Sunday in the ER for a new bad shoulder injury, & finally feeling better after getting a cortisone shot in the joint yesterday. Should be back at it in a week or so…… 💪💪
@@FitLabb be sure to ease back into it man! Remember thst the cortisone is just a temporary band aid, and your goal should be to correct the underlying issue as it starts to wear off.
Solid stuff! In my old gym setup I had access to swiss bar seal rows but that is no longer. It’s been hard to find any other variation that lights up the upper back more while sparing the lower back for pulls and squats.
Didn't watch the vid yet, but saw you doing LU raises in the thumbnail, so I had to instantly click! I incorporated them to my program like 2 months ago, amazing exercise honestly!
I just started doing lu raises probably about a month or so ago and am liking the journey so far but I’m limited on weights atm. I’m doing what I can though! Currently I’m just using 10lbs after OHP. For OHP I’m doing 90lbs for 3 sets of 12-15 then 10lbs for 3 sets of 25 for lu raise. The only issue I’m having with them is my next weight up from 10lbs is 25lbs and mine are old standard 1” plates
Hey man, I know the Lu Raises aren't that complicated but could you do a tutorial soon? I feel like proper form is important on them I have been trying to implement them in my rutine but I'm scared of doing them wrong Also... the walk after the Weighted dips was killing me, lol!
With the LU raises, your palms should point outward in the top position. The back of your hands should almost touch. It should feel like you raise the plates behind you instead in front.
Love weighted dips, stuck at home so I’ve been gradually progressing them too! Do you think that heavy weighted dips could have negative effects on the shoulder joint/long term shoulder health into old age? Great content as always!
Hey man I just wanted to give you what worked for me. First of all im 41 years old 5'8" 235 pounds. I'm coming back from the longest layoff of my life. When it comes to pull/chin ups and dips I used heavy negatives after THOUROUGHLY warning up. Now i used a weighted vest that i could Add or remove weight. This is a lot easier than having to add weight to a belt chain but you cant get as much onto a vest. I would literally only do the negative or eccentric portion of the rep. Its easy on the dips but a little harder to manage with pull ups.
Hey Alec, solid workout, I just have 1 question. For Dips, are your arms only required to go to parallel for a clean rep? I ask because I have always done them going as far down as physically possible. Thanks!
My goal is to get the shoulders slightly below the elbows for the best marriage between ROM and weight. I do lighter variations with greater ROM at different points as well.
Alec I love dips i feel huge muscle and strength growth from doing them but my shoulder/clavicle area sometimes kills for a few days after doing them. I'm not going too low or dropping down quickly or anything. I know that deep down I should probably just avoid the excersise. Do you have any suggestions for how I can prevent this pain so I can continue this excersise as its such a great movement?
More ROM and better overall engagement, imo. I always felt lateral raises were incomplete and minimally effective, but by continuing all the way overhead not only do you ensure that the shoulders remain mobile throughout a full range of motion, but the movement just feels more natural, imo. As well, the upper back and traps join in as stabilizers. Just better bang for your buck.
Alec, serious question, do you feel as if shoulder isolation is necessary in order to get maximum shoulder hypertrophy? Or do you think ohp/other compounds will do the job.
Before I would have said no. However, this isolation movement in particular, the Lu Raise, when coupled with a variety of overhead press work, is probably the best way to build cannonball delts as a natty.
I still think barbell rows are best used as an assistance exercise for advanced lifters that cant deadlift productively at a high enough frequency for the appropriate adaptations. I think Rippetoe programs it most appropriately. The thing is first of all that the upper back is so much stronger than the rear delts you could actually do prone shrugs with alot more weight. Most people instead will use body english to get the load capable of of provoking the upper back, which is fine, but if you chins you are gonna hit the lats, and rear delts better. Rows seem like a square peg for a round hole when you can hit the mid/low traps, and erectors with more weight using prone shrugs, and localize enough fatigue to that area that it won't cook you like a deadlift. Then you can fit weighted chins in, and hit the rear delts, and lats better. Everything is still compound as fuck that way, but you move more weight. You know, rows would probably also work if you were simply trying to prioritize other things. It could be more of a catch all for mere maintenance. Idunno, I just find them to be extremely overrated. Hell lat pullovers put on more meat than rows, and they are damn near extinct.
It all depends on the context. I made a video a few years ago saying basically the same exact thing you said in this comment. But my hamstrings are toast right now from the things I am doing to improve my sprinting and deadlifting would push them over the edge. But I still want to work my back hard and these rows are a good way to do that. As well, it's important not to get sucked intk the ideology of absolute load on the bar being the end all metric because I can assure you that it is not. I get more out of Larsen pressing than I do regular benching and thst by nature requires using less weight. I can say the same of many other variations that I use these days as well. Absolute loading is just one factor of many.
With the way I have the pad oriented and supporting my pelvis/abdomen, there is not much stress on the low back. The hammies still have to engage for stability though.
There's a fat, old dude with a UA-cam channel who is willing to throw out all of Alec's advice, because he once did bodyweight rows in what he fancied an 'unsafe setup'.
Alec is the only very few people I follow when it comes to workouts.
Thanks bro!
I started doing Lu Raises recently, they do so much more for me than the standard lateral raises.
Those HE rows look like a great variation, need to try those on my hyperextension bench. Great Video 👍
love these workout videos. interesting to hear the reasonings behind your programming!
Thank you, my friend. I'm glad you enjoyed it!
damn you're strong! keep up the good content
alec you can do chest supported rows by going belly down on an incline bench, or rigging a seal row setup.
Can use a cambered or EZ curl bar to get more ROM.
I recently bought a plate loaded cable station and I now use it for chest supported rows using my bench on an incline.
It's phenomenal
Could you do a Lu Raise tutorial? Gonna swap out my lateral raises for that since it hits more muscles and trains more functions, such as external rotation and up rotation of the scapula.
Perhaps!
@@EnkiriElite What are the reasons to include this instead of the lateral raise ?
@@OGfromGst More upper trap and levator scapulae activation. Perhaps makes you more comfortable in overhead positions. Both target the side delts obviously.
@@OGfromGst lateral raises are still good and probably better if you are a bodybuilder
I've fallen in love with lu raises.
Great workout brother❤
Solid workout brother, the Force is very strong with you! 💪 Love the setup & equipment you have there too. Hopefully just one more week until I can start getting after it in the gym again…..
I've acquired some nice new pieces in recent history! I would like to get an SSB next, but I've got nowhere left to put the damn thing. I already spend half my workout shuffling equipment around in the garage haha. Best of luck with the recovery my friend.
Fitflab getting jealous
@@conor3361 Haha! I actually am!!! Not only does he have some awesome equipment that I’d love to get in my home gym, but he’s actually able to exercise while I’m still recovering from a hip and shoulder injury….. You could definitely say I’m jealous in a good way.
@@EnkiriElite Congrats man, I know how awesome it is getting some new sick equipment, so I’m really happy for you! And thanks for the well wishes. Spent my Sunday in the ER for a new bad shoulder injury, & finally feeling better after getting a cortisone shot in the joint yesterday. Should be back at it in a week or so…… 💪💪
@@FitLabb be sure to ease back into it man! Remember thst the cortisone is just a temporary band aid, and your goal should be to correct the underlying issue as it starts to wear off.
Great video😄
Hey man leaving some love in the comments
Thank you, sir!
My man!!!!!!!!!!! Beast mode activated!
As I type this, This video has one dislike. I'm sure it was Alan Roberts since you have owned him repeatedly!
I hope you enjoyed the video bro!
I like Enkiri when he's talking to me.
You're the man. Been following you from when you had very few subs. Rabbi Shalomovitchshekelsteinberg used to be my name. Anyway, you've stayed true.
Solid stuff! In my old gym setup I had access to swiss bar seal rows but that is no longer. It’s been hard to find any other variation that lights up the upper back more while sparing the lower back for pulls and squats.
I'm really loving the swiss bar! It was certainly a fantastic addition to the home gym.
Didn't watch the vid yet, but saw you doing LU raises in the thumbnail, so I had to instantly click! I incorporated them to my program like 2 months ago, amazing exercise honestly!
Yessir, a very underutilized tool, in my opinion.
@@EnkiriElite is there any risk of shoulder impingement from performing them?
@@williamd7151No, see how he keeps his palms out and maintains external rotation. Very safe on the shoulder in my opinion. Just start light.
I have to incorperate those lu raises into my training. They feel much better for my shoulders than lateral raises.
I just started doing lu raises probably about a month or so ago and am liking the journey so far but I’m limited on weights atm. I’m doing what I can though! Currently I’m just using 10lbs after OHP. For OHP I’m doing 90lbs for 3 sets of 12-15 then 10lbs for 3 sets of 25 for lu raise. The only issue I’m having with them is my next weight up from 10lbs is 25lbs and mine are old standard 1” plates
Hey man, I know the Lu Raises aren't that complicated but could you do a tutorial soon?
I feel like proper form is important on them I have been trying to implement them in my rutine but I'm scared of doing them wrong
Also... the walk after the Weighted dips was killing me, lol!
There are some good clips of Lu doing them himself which really helped me in learning them.
tbh just start light, maybe even no weight. and you can do them in internal or external rotation. personally i find they keep my shoulders happy
Commenting for 🤗💪
you dont have an adjustable bench to do incline rows? i really like them also.
going to add them lu raises for shoulders in the future
I like that weighted calisthenics stuff
honestly weighted calisthenics, hard calisthenics variations and ring calisthenics are so fun until you get calluses
@@inigoxd what’s wrong with calluses?
With the LU raises, your palms should point outward in the top position. The back of your hands should almost touch. It should feel like you raise the plates behind you instead in front.
A11111111 man nice work
Thank you sir!
More like LU-natic huh ? great work dude
hahaha nice
On my way to do sled drags and kettlebell swings with your kettlebell implement I built
Hope you enjoy man!
Love weighted dips, stuck at home so I’ve been gradually progressing them too! Do you think that heavy weighted dips could have negative effects on the shoulder joint/long term shoulder health into old age? Great content as always!
I don't think so, just be careful don't go too deep you might hurt your pecs
Any particular reason why you palms are looking inward at the top of the Lu raises?
I see Lu doing them with his palm looking outwards
What’s the reason for focusing so much on dips over the bench press?
Do you ever do ring dips Alec? They're awesome
I do not think he is serious about rings I mean no offence but he used plastic when it should be wood
Lol a circle is a circle bro. Ask Greg Doucette.
@@inigoxd you crack me up
@@EnkiriElite idk bro, some nice hard wood just feels great in your hand.
@@Div_Ann no homo
Man high rep OHP is taxing af but well worth it.
Agreed man!
Do you have an recommendations for reps schemes to build strength in the pull, chin-up dips for a heavier fella returning to training?
Hey man I just wanted to give you what worked for me. First of all im 41 years old 5'8" 235 pounds. I'm coming back from the longest layoff of my life. When it comes to pull/chin ups and dips I used heavy negatives after THOUROUGHLY warning up. Now i used a weighted vest that i could Add or remove weight. This is a lot easier than having to add weight to a belt chain but you cant get as much onto a vest. I would literally only do the negative or eccentric portion of the rep. Its easy on the dips but a little harder to manage with pull ups.
It's kind of dependent on how many good reps you are capable of doing on those exercises going into it.
Hey Alec, solid workout, I just have 1 question. For Dips, are your arms only required to go to parallel for a clean rep? I ask because I have always done them going as far down as physically possible. Thanks!
My goal is to get the shoulders slightly below the elbows for the best marriage between ROM and weight. I do lighter variations with greater ROM at different points as well.
At first glance, I thought you were banging cymbals in that thumbnail.
We want more content!
I'm honestly putting out as much I can man. I would love for the channel to grow, but I spend most of my time managing clients!
@@EnkiriElite Understandable, have a nice day.
Thats a glorious fucking thumbnail
Have you experienced any over sensation on front delts way before chest pump kicks in when you're doing dips?
I can't say that I have.
160x3 on the dip at your bodyweight....beast mode mate
Thank you, sir.
lu raises are such good exercises for mobility and overall balance of shoulders
Agreed!
Alec I love dips i feel huge muscle and strength growth from doing them but my shoulder/clavicle area sometimes kills for a few days after doing them. I'm not going too low or dropping down quickly or anything. I know that deep down I should probably just avoid the excersise. Do you have any suggestions for how I can prevent this pain so I can continue this excersise as its such a great movement?
would just like to add this is purely bodyweight, I have even tried some bands on my knees to reduce the weight at the bottom
I am the same. For me doing them as a second exercise helps and you dont have to do as many reps/weight
Alec how do lu raises compare to regular lateral raises?
More ROM and better overall engagement, imo. I always felt lateral raises were incomplete and minimally effective, but by continuing all the way overhead not only do you ensure that the shoulders remain mobile throughout a full range of motion, but the movement just feels more natural, imo. As well, the upper back and traps join in as stabilizers. Just better bang for your buck.
Isn't Lu raise done with internal rotation as opposed you doing it external ?? I have seen Apti & Lu himself do it internal.
These plates are too thick. I can't rotate like that while maintaining my grip.
Algorithm wussup
Alec, serious question, do you feel as if shoulder isolation is necessary in order to get maximum shoulder hypertrophy? Or do you think ohp/other compounds will do the job.
Before I would have said no. However, this isolation movement in particular, the Lu Raise, when coupled with a variety of overhead press work, is probably the best way to build cannonball delts as a natty.
@@EnkiriElite got it 👍
100° out and this crazy @&$”$%# is still working out in a beanie🥵
I still think barbell rows are best used as an assistance exercise for advanced lifters that cant deadlift productively at a high enough frequency for the appropriate adaptations. I think Rippetoe programs it most appropriately.
The thing is first of all that the upper back is so much stronger than the rear delts you could actually do prone shrugs with alot more weight. Most people instead will use body english to get the load capable of of provoking the upper back, which is fine, but if you chins you are gonna hit the lats, and rear delts better.
Rows seem like a square peg for a round hole when you can hit the mid/low traps, and erectors with more weight using prone shrugs, and localize enough fatigue to that area that it won't cook you like a deadlift. Then you can fit weighted chins in, and hit the rear delts, and lats better. Everything is still compound as fuck that way, but you move more weight.
You know, rows would probably also work if you were simply trying to prioritize other things. It could be more of a catch all for mere maintenance.
Idunno, I just find them to be extremely overrated.
Hell lat pullovers put on more meat than rows, and they are damn near extinct.
It all depends on the context. I made a video a few years ago saying basically the same exact thing you said in this comment. But my hamstrings are toast right now from the things I am doing to improve my sprinting and deadlifting would push them over the edge. But I still want to work my back hard and these rows are a good way to do that.
As well, it's important not to get sucked intk the ideology of absolute load on the bar being the end all metric because I can assure you that it is not. I get more out of Larsen pressing than I do regular benching and thst by nature requires using less weight. I can say the same of many other variations that I use these days as well. Absolute loading is just one factor of many.
@@EnkiriElite well you know what you are doing, That is a clever work around.
Hi Alek
sup
Hey man, Where did you get this dip attachments for the rack?
He very likely made it himself
@@orlandoswift7398 like most of the things in his gym
@@inigoxd yep
They are made by Valor Fitness specifically for this squat rack (the Valor Fitness BD-7)
those he rows look gnarly, are they taxing on the lower back?
I think less than of you were doing regular bent over rows on your feet but more taxing than a Seal row
With the way I have the pad oriented and supporting my pelvis/abdomen, there is not much stress on the low back. The hammies still have to engage for stability though.
I don't think you ever told us if banded dips got you where you wanted to be
Should i do ohp or Dips First???
Whichever one you want to improve more
We want to know if you do play tenis or is ratchet is just decorating the room. 🎾
I played tennis through my early 20's.
Why do you deny the Armenian Genocide during the dip bar superset ?
When I do the dips , I hang the weights by my balls..
Anybody else feel like they are gonna pass out when they do weighted dips? Even when breathing properly.
Who is the one guy that down voted the video? Just wondering why?
There's always at least one! But usually more than that. I could give the cure for cancer in a UA-cam video and somebody would still dislike it.
There's a fat, old dude with a UA-cam channel who is willing to throw out all of Alec's advice, because he once did bodyweight rows in what he fancied an 'unsafe setup'.
@@chaosdisciple3052 😂 yeesh
@@EnkiriElite just calling it like I sees it, coach 😁
HE Rows... Bro, I thought you said you don't do any rows...
That's actually not what I said in the video.
@@EnkiriElite yep, wouldn't have believed it, them traps is too thick.
No curls? How can you call this a "Workout"?
I do Cavaliere curls off camera!
@@EnkiriElite naughty
Alec practices what he preaches. Respect.
Thanks bro!
Why you do chin ups and not pull ups? Do a video chin ups vs pull ups
Ewww American flag ewwwwww
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