I think you misrepresent farmers walk as A-tier. Mike said that stimulus here, but fatigue is too high, that you might just do dumbbell shrugs. He explicitly said that they are NOT dynamic for traps. Is that AI?
@@KIKKO6595 I'll give it a shot.... First off, it's mostly guy's from RP being idiots.... myself included... Dr Wolf often works with Dr Pak.... and if you get mildly creative you could call them "Wolf-Pak".... So I'm guessing the original poster was trying to make a play on words about their last names.... using one as a verb for masturbation.... I was later equally an idiot and tried to make a play on words of their first names. It's the internet.... Don't think about it too much....
@@KIKKO6595 he's doing the most optimal, researched science based form of cardio with his third leg for the entire duration of the video, hope this helps
The best row I ever tried is the Meadows row, lengthened biased, massive weight increase potential, hits your whole back, best mid back stretch I ever felt.
I do Band Assisted Pull-ups differently than the one shown. I found putting the band(s) horizontally between some pegs was a LOT easier to set up (and get in/out of), and makes the exercise feel much more like a an assisted pull-up machine. Just remember to push down at the bottom to fully extend before pulling up again. You may have to experiment with the height of the bands to find the best fit for height etc.
Dope video! Can you do a video on trap-specific exercises ranked? Talk to us about the best ones based on biomechanics. I have used the smith machine wide grip shrug and deadlifts and have seen some good gains. I used to do dumbbell upright rows superset with side lateral raises and used to think it was mainly a shoulder exercise. I also tried wide cable shoulder shrugs, but past a certain weight, most of my effort goes into balancing versus lifting.
I think lowering an exercise in tier because of time restrictions isn’t something we who are watching videos like this are concerned with. Yes there are those who want to find the best exercise to do when time is a factor but most of us here dedicate our gym time to gym time. I think there should be a list of quick workouts and one for just optimal hypertrophy. If it gets me the best results then I don’t care how long it takes to do it. I’ve been in the gym for years so I’m not looking for the quick fix. And if people are considering taking PED’s to get jacked then time isn’t their problematic factor. So if it’s A or S tier then say it is but save the time demotion for the list of fast exercises please.
Agreed for deadlift, as someone who used to do deficit SLD,, I have never felt my upper abd lower back so sore, and my lats for the most sor they have ever felt, only downside is that's it's too good, making my hamstrings and quads too sore to work properly for around 24hrs, may take an hour but there's no need for a further back exercise apart from rear delt flies
I warm up with lat pull downs. Pull ups (any and every grip variation) and wide-grip cable rows are my go-to exercises. If you add some biceps and some posterior deltoid, you're going to feel it.
Seal rows are goated with kettlebells. You're literally lying on your belly. If you get unstable in that position you probably have some severely abnormal anatomy. It pre fatigues your entire back like crazy. Works the whole back. Crazy trivial to overload. Feels fantastic. The main downside is its upside, zero lower back or flexion. And that's why you need a flexion or barbell row as well. But as an overall back builder the seal row is an extremely optimal exercise.
Sounds like a good idea. That is not a downside, it's a feature. Not every lift must check all boxes. If you've hit deadlifts or rdls there is no need for more lower back work and a chest supported option is ideal
I hate chest supported T-bar rows coz of the way it feels on your chest when your doing them, the pressure it puts on your chest really feels horrible..
I had that too at the beginning, but I think it got better when I found a better stance to position myself on the TBar, by just reaching over the pad with my upper chest, but maybe it got better because I stated training abs more; not sure, but first I hated it, now I love it- maybe give it another try.
Good to know I'm not the only one. I only get on this when everything else is taken in the gym, but I dread it. I'll just think of another back exercise I can do because my heart isn't really into using this piece of equipment.
@@valentinocopec395 depends what type of training you do. Mountain dog training you use an activation exercises, (Assisted pull up), then explosive exercise, (Supported T-Bar Rows) then intensity phase from a stretched position, using rest pause or drop sets( pull downs using short handles to get a stretch) because I train back and chest together I only do 3 phases but if training more bro split style I would probs add pull overs at the end to really stretch the lats out. There is no right or wrong answer in bodybuilding pal if your training progressively and using consistency
@ thats wild, you do you bro, but this comment is a lot of broscience with 0 evidence it exists as a mechanism, let alone works. “Mountain dog training” hahaha thats wild buddy, you made me laugh 😂😂😂😂
My personal favorite back exercises would have to be chest supported t bar row, straight arm pulldown (the way Jared feather teaches it) and also a cable flexion row.
As a beginner i instantly loved chest supported t bar rows when i had the chance to do them but they dont have them in my gym. 😢 Now i see Mike puts them in A-tier and a have to smile.😊
I love cable flexion rows, close grip/neutral grip pulldowns, & the single-arm variant dumbbell rows. Cable pulldowns are great as well, but for isolation I like the Iso-Lateral Cable rows more.
@smgonlykrownz9416 turn the back of your bench to face your cable tower, seatback up like you're gonna do seated dumbbell press, & set the cable about knee high. When you're seated your chest leans against the seatback & you face the cable as well so you sit backwards on the bench. The movement is a single arm cable row, with the upper body leaning slightly out to the side you're working. I like to use the single D-handle thingy for it but you could use like a rope attachment if you wanted, I guess? Also you want the bench far enough away from the tower that when you sit down bracing your chest against the seatback, arm all the way extended at the start of the row, there is pull/tension on the cable already. Don't set it to be pulling your arm outta the socket or anything 😆 but good tension so the entire movement is pulling you. That way when you start the isolation movement you should be able to feel it pulling on your lats.
@smgonlykrownz9416 I know if you search back through Mike Israetel's workout videos he did one with Eric Janicki several months back that showed it. I don't think Mike enjoys it but I sure as hell do.
@@Enhanced-Atrophythat's weird because my suit measurements definitely increased around my chest & back after 8 weeks of them. I added 4 sets per week of them after my second suit fitting for my wedding & when I went back 2 months later for the final fitting I'd gained enough to go up a size in my jacket. That was the only thing I had changed in my chest/back routine in 6 months. It added lat thickness to do those extra sets of 12-15 every back/chest focused workout I did, which I did twice per week leading up to the wedding. That or my professional suit fitter should be fired & she put me in the wrong size jacket... But it felt & looked like a perfect fit. I definitely gained enough width to go up a size because this was a professional tailor we're talking about.
Thought the Jefferson curl was mostly a "bulletproofing" exercise for your spine/back and not that great for hypertrophy. Is it safe to go to or near failure? and if you also lift heavy-ish? I mostly done them for sets of 10 reps but with pretty low weight and no where near failure. Am i doing it wrong? 😭😭😭
I like the Matrix plate loaded pull down machine. I understand what Dr. Mike is saying about pulling and then trying to slow the eccentric but I like the range of motion on that machine. It starts at an excellent stretch with the hands close together but as you pull down the handles spread further apart. I don’t know if there is science to that particular range of motion but feels better to me.
Dr. Mike and Dr. Wolf, please try the Inverted row with your feet elevated on a bench, plus a weight plate loading weight vest to increase load further! I love it and am curious to know what you think 💪
December is almost here. January is coming soon. When will the app you guys are talking about be released! I'm just waiting for that. I'm ready to pay for a year.
Broke a finger bone, but I could return to pull ups quickly with figure-8 straps. You basically hang from your wrists. They're awesome anyways if grip is ever the limiting factor.
You still shouldnt round your back when you lift the weight of your normal deadlifts. If you plan on rounding your back the weight needs to be significantly lower. You can lockout your knees on leg presses too, but you need to train and adapt for it first
@@dom1040 yeah its something that can be dangerous if your body is not used to it. lower weight, good controll, build it up. Heavy as deadlift with round back probably bad idea. Slight round with deadlift with good controll and your body is very adapted to it is still probably fine. Specially upper back roundness.
I go all the way to the floor on my RDLs.I always try to get that big stretch and flex in EVERY exercise.The bigger the motion,the better the growth. I started doing those and hypers about 8 months ago.I have had a lumbar laminectomy and cervical fusion and have been working VERY hard on strengthening all of my back.The results are phenomenal.My pain levels?Down by over 50%.My ability to do many things in life that USED to be difficult for a 63 year old?NOT so difficult.I cannot encourage enough,those that have back issues.Hit the gym and strengthen those muscles!I have created a very strong and natural support for my very fucked up spine.Total game and life changer!💪🏻
Dr. Mike and the Versa Grip dependency. I would not rank neutral grip exercises lower just because you can’t apply straps. Maybe grip strength is the limiting factor in deadlifts but pull ups and pull downs? Come on. Just do them for a while and your grip will surpass the target muscles very fast.
@@deanradley65 yes I do use them sometimes. But I get 15 strict pull-ups with and without grips it doesn’t make any difference for me. Only if I add additional weight it makes a difference. But for the hypertrophy rep range I just don’t get the point
If your grip isn't the limiting factor that just means your back is pretty weak. If your grip is very far from failing, you can use fat grips for free forearm stimulus.
You didn't mention it, but, what's your opinion on hex-bar shrugs for traps? Another popular UA-cam influencer said that's his favorite exercise for trap development.
I disagree with the rack pulls. Or I agree to the extent most people do them. They do a bastardized shrug thing where they have the bar above the knee and bounce it off the rack. If you watch how John Jewett does them and how John Meadows do them they do it with no knee drive like and RDL but with a dead stop and they let the bar rest before flexing their lats and pull it up from midchin, so quite far below the knee. Thats the rack pull you should have been rating.
![Lp. Сердце Вселенной #60 РОЖДЕНИЕ ЛОЛОЛОШКИ [Финал] • Майнкрафт](http://i.ytimg.com/vi/YoR0pAV9FVQ/mqdefault.jpg)
S Tier
Barbell Row (flexion row style, advanced)
Cable Flexion Rows (for traps)
Machine Pullovers (on paper)
Weighted Pull-ups (properly executed, eccentrically controlled)
A Tier
Jefferson Curls
Deep Deficit Deadlifts (conventional, rounded back)
T-Bar Rows (mid-back focus, proper setup)
Barbell High Rows (for traps, despite looking awkward)
Farmer’s Walk (dynamic and eccentrically loaded traps)
Machine Pullovers (realistically closer to A tier than S)
Barbell Shrugs (when performed with proper eccentric and stretch)
B Tier
Dumbbell Single-Arm Row (good scapular protraction/retraction but time-consuming)
Bent-Over Barbell Row (standard)
Incline Dumbbell Row (with some limitations)
Neutral Grip Pull-Downs
Assisted Pull-ups (machine-assisted preferred)
Dumbbell or Barbell Pullovers (lengthened position focus)
Dumbbell Shrugs
C Tier
Deadlifts (high raw stimulus but poor stimulus-to-fatigue ratio)
Incline Dumbbell Row (due to force curve issues)
Overhand Grip Pull-Downs
Underhand Grip Pull-Downs
Band-Assisted Pull-ups (suboptimal force curve)
D Tier
Rack Pulls (inefficient and bro-culture-heavy)
Seal Rows (awkward leverage and stability issues)
Inverted Rows (lack of loadability and stability)
Barbell High Rows (for aesthetics only, despite trap activation)
and snatch grip deadlift, did dr mike said something about this exercise ever?
also this HIgh Row, means upright row?
I think you misrepresent farmers walk as A-tier. Mike said that stimulus here, but fatigue is too high, that you might just do dumbbell shrugs. He explicitly said that they are NOT dynamic for traps. Is that AI?
Thanks you buddy
Thank u bro
You got several wrong, please review again.
Who got a machine pullover at their gym? That shit is rare
My gym has one, but only one 😅
LLP’s on a machine pullover is craaaazy!
@@byrd702rebelcity4 I feel you. I hit one during my trip, crazy stretch. For now, I’m sticking with the lat prayer though
@@NicMMAyup yup.. Lat prayer is my all time favorite! Keep up the Grind💯
@@NicMMA do i stand during ur lat prayer or kneel
I love when Dr Mike compliments me for my weighted pull-ups. I'm so strong!
Any chance you can post just the tier list?
I'm gonna wolf my israetel the entire duration of this video
I'm gonna Mike My Milo.....
can somebody explain me this meme
@@KIKKO6595 I'll give it a shot.... First off, it's mostly guy's from RP being idiots.... myself included... Dr Wolf often works with Dr Pak.... and if you get mildly creative you could call them "Wolf-Pak".... So I'm guessing the original poster was trying to make a play on words about their last names.... using one as a verb for masturbation.... I was later equally an idiot and tried to make a play on words of their first names.
It's the internet.... Don't think about it too much....
@@KIKKO6595 he's doing the most optimal, researched science based form of cardio with his third leg for the entire duration of the video, hope this helps
@@agentvasile lmao that s right i didnt noticed
The best row I ever tried is the Meadows row, lengthened biased, massive weight increase potential, hits your whole back, best mid back stretch I ever felt.
Agreed. And it looks cool af too.
@@5678vinn think ive commented on every back video that milo does that him not including meadows row is criminal
Is it like the valley row ?
meadows rows are fricken cash money
John was a genius, RIP to the great man
Where is the timestamp comment?
@BobBurntly-ws2in thanks, but the names are wrong.
Summary: "Top 3" : Pullups, Cable Flexion Rows, Barbell Upright Rows...mentioned Y raises and Lying Cable Up Upright Rows
S: Cable Flexion Row, Dumbbell Pullover
A: Deadlift(but fatigue makes it C), Deficit Deadlift, Barbell Row (with Partials), T-Bar Row, Chest Supported T-Bar Row, Dumbbell Shrug, Seated Dumbbell Shrug, Cable Pullover, Pullups,
B: Jefferson, Dumbbell Row, Double Dumbbell Row, Inverted Row, Barbell Shrug, Machine Pullover, Assisted Pullups, Plate Loaded Lat pulldown
C: Deadlift, Incline Dumbbell Row, Chest Supported Seated Row, Seal Row, Overhand Lat Pulldowns, Band assisted pullups
D: Rack Pull, Farmer's Walk
thank you
what’s the time stamp for the y raises and cable upright rows
@@smgonlykrownz9416 It's at the end of the video...timestamp isn't showing up...around 30min and 47sec in "for traps.."
@@smgonlykrownz9416 Around 30:47...for traps.
Close neutral grip pull downs are really good and easy on the shoulder joints.
My preferred grip on pulldowns nowadays. Goes against what I see most people doing, which makes it even better in my eyes.
You guys should do a video where you track the greatest discrepancy between an exercise's effectiveness and how goofy it looks.
This is gold. Cheers from Arentina!
I do Band Assisted Pull-ups differently than the one shown. I found putting the band(s) horizontally between some pegs was a LOT easier to set up (and get in/out of), and makes the exercise feel much more like a an assisted pull-up machine. Just remember to push down at the bottom to fully extend before pulling up again. You may have to experiment with the height of the bands to find the best fit for height etc.
Dope video! Can you do a video on trap-specific exercises ranked? Talk to us about the best ones based on biomechanics. I have used the smith machine wide grip shrug and deadlifts and have seen some good gains. I used to do dumbbell upright rows superset with side lateral raises and used to think it was mainly a shoulder exercise. I also tried wide cable shoulder shrugs, but past a certain weight, most of my effort goes into balancing versus lifting.
Any stable exercise u can push heavy with good form is S tier
I think lowering an exercise in tier because of time restrictions isn’t something we who are watching videos like this are concerned with. Yes there are those who want to find the best exercise to do when time is a factor but most of us here dedicate our gym time to gym time. I think there should be a list of quick workouts and one for just optimal hypertrophy. If it gets me the best results then I don’t care how long it takes to do it. I’ve been in the gym for years so I’m not looking for the quick fix. And if people are considering taking PED’s to get jacked then time isn’t their problematic factor. So if it’s A or S tier then say it is but save the time demotion for the list of fast exercises please.
I would've rated this comment as S-Tier, but it was too long so I lowered it down to A-Tier.
@ 😂
Agreed for deadlift, as someone who used to do deficit SLD,, I have never felt my upper abd lower back so sore, and my lats for the most sor they have ever felt, only downside is that's it's too good, making my hamstrings and quads too sore to work properly for around 24hrs, may take an hour but there's no need for a further back exercise apart from rear delt flies
Fun. I think it is a legit criticism of many one armed exercises.
finally someone talking about it yes
I warm up with lat pull downs. Pull ups (any and every grip variation) and wide-grip cable rows are my go-to exercises. If you add some biceps and some posterior deltoid, you're going to feel it.
This was sweet and I enjoyed scrolling through the comments. Nice people around here 👍
Seal rows are goated with kettlebells. You're literally lying on your belly. If you get unstable in that position you probably have some severely abnormal anatomy. It pre fatigues your entire back like crazy. Works the whole back. Crazy trivial to overload. Feels fantastic. The main downside is its upside, zero lower back or flexion. And that's why you need a flexion or barbell row as well. But as an overall back builder the seal row is an extremely optimal exercise.
Sounds like a good idea. That is not a downside, it's a feature. Not every lift must check all boxes. If you've hit deadlifts or rdls there is no need for more lower back work and a chest supported option is ideal
I hate chest supported T-bar rows coz of the way it feels on your chest when your doing them, the pressure it puts on your chest really feels horrible..
Agree, I like seated chest supported rows specifically because I can brace with my feet on the stretch just enough to still be able to breathe.
I had that too at the beginning, but I think it got better when I found a better stance to position myself on the TBar, by just reaching over the pad with my upper chest, but maybe it got better because I stated training abs more; not sure, but first I hated it, now I love it- maybe give it another try.
Good to know I'm not the only one. I only get on this when everything else is taken in the gym, but I dread it. I'll just think of another back exercise I can do because my heart isn't really into using this piece of equipment.
Waited for this. More back stuff please, but flexion cable row over Chest supported Tbar row ?
No, absolutely not
My main back exercises. Assisted Pull Ups. Supported T-Bar row and cable Lat pull downs.
Same 👌
Mine are pull ups, bent over rows, and lately the dumbbell pullovers. All awesome exercises and work great for me.
no point in doing two types of pullups its redundant
@@valentinocopec395 depends what type of training you do. Mountain dog training you use an activation exercises, (Assisted pull up), then explosive exercise, (Supported T-Bar Rows) then intensity phase from a stretched position, using rest pause or drop sets( pull downs using short handles to get a stretch) because I train back and chest together I only do 3 phases but if training more bro split style I would probs add pull overs at the end to really stretch the lats out. There is no right or wrong answer in bodybuilding pal if your training progressively and using consistency
@ thats wild, you do you bro, but this comment is a lot of broscience with 0 evidence it exists as a mechanism, let alone works. “Mountain dog training” hahaha thats wild buddy, you made me laugh 😂😂😂😂
Thankyou for being my friend
My personal favorite back exercises would have to be chest supported t bar row, straight arm pulldown (the way Jared feather teaches it) and also a cable flexion row.
Would Jefferson curls be good to do with a bulging disc?
when will myoadapt launch?
December (of what year is the question :D)
@@KarlEmmanuelfur real
Can someone explain to me why you should lift your chest on chest-supported rows? @8:30
modifies the force curve a bit so that the fully contracted position is easier
You don't need excessive arch
As a beginner i instantly loved chest supported t bar rows when i had the chance to do them but they dont have them in my gym. 😢 Now i see Mike puts them in A-tier and a have to smile.😊
Surprisingly based and non pencilneck takes.
Loading push ups and inverted rows is easy though with a Kensui vest
How about a video on the best cues for back exercises? I swear I never feel my lats during pulldowns
Pulling my elbows to my hips works best for me so far. Would be interested in hearing other cues as well.
Mind muscle connection is not important
I love cable flexion rows, close grip/neutral grip pulldowns, & the single-arm variant dumbbell rows. Cable pulldowns are great as well, but for isolation I like the Iso-Lateral Cable rows more.
how do u perform the iso lateral cable row
@smgonlykrownz9416 turn the back of your bench to face your cable tower, seatback up like you're gonna do seated dumbbell press, & set the cable about knee high. When you're seated your chest leans against the seatback & you face the cable as well so you sit backwards on the bench.
The movement is a single arm cable row, with the upper body leaning slightly out to the side you're working. I like to use the single D-handle thingy for it but you could use like a rope attachment if you wanted, I guess?
Also you want the bench far enough away from the tower that when you sit down bracing your chest against the seatback, arm all the way extended at the start of the row, there is pull/tension on the cable already. Don't set it to be pulling your arm outta the socket or anything 😆 but good tension so the entire movement is pulling you.
That way when you start the isolation movement you should be able to feel it pulling on your lats.
@smgonlykrownz9416 I know if you search back through Mike Israetel's workout videos he did one with Eric Janicki several months back that showed it. I don't think Mike enjoys it but I sure as hell do.
You're not getting any extra benefit with this cable flexion row
@@Enhanced-Atrophythat's weird because my suit measurements definitely increased around my chest & back after 8 weeks of them. I added 4 sets per week of them after my second suit fitting for my wedding & when I went back 2 months later for the final fitting I'd gained enough to go up a size in my jacket.
That was the only thing I had changed in my chest/back routine in 6 months. It added lat thickness to do those extra sets of 12-15 every back/chest focused workout I did, which I did twice per week leading up to the wedding.
That or my professional suit fitter should be fired & she put me in the wrong size jacket... But it felt & looked like a perfect fit. I definitely gained enough width to go up a size because this was a professional tailor we're talking about.
Thought the Jefferson curl was mostly a "bulletproofing" exercise for your spine/back and not that great for hypertrophy. Is it safe to go to or near failure? and if you also lift heavy-ish?
I mostly done them for sets of 10 reps but with pretty low weight and no where near failure. Am i doing it wrong? 😭😭😭
Jefferson curl enjoyers are finally happy! Thank you!
I always thought of it as a sort of "prehab" exercise to be done with very light weight.
I like the Matrix plate loaded pull down machine. I understand what Dr. Mike is saying about pulling and then trying to slow the eccentric but I like the range of motion on that machine. It starts at an excellent stretch with the hands close together but as you pull down the handles spread further apart. I don’t know if there is science to that particular range of motion but feels better to me.
The Hammer Strength MTS does the same thing with the handles, it's my favorite lat machine at the moment. Just feels really good.
The stretch on pulldowns is useless
Taking those farmers walk comments to heart.
Introducing them into my routine last year was such a game changer, no clue why they hate on them so much
You guys didn’t talk about the Meadows Row.
They literally put a chest and tricep exercise on S tier. A meme in the fitness community
Is Myoadapt still coming out in December? Here we are on December 27th and still nothing.
Bit sad that they can't even give updates
@ Who is Bit?
Twisting DB row Is Amazing, by twisting you can make It easier at the top, fixing the main issue of rows
The day that the sport scientists connect with the machine designers to make the best of the best...
last day of december, still no myoadapt, see you next december
Guys talking about 30 different exercises, me as a Calisthenics guys: pullups it is😂
Dr. Mike and Dr. Wolf, please try the Inverted row with your feet elevated on a bench, plus a weight plate loading weight vest to increase load further!
I love it and am curious to know what you think 💪
December is almost here. January is coming soon.
When will the app you guys are talking about be released! I'm just waiting for that.
I'm ready to pay for a year.
Pulldowns, lat prayers, pull ups, chest supported t bar, chest supported machine row, cable flexion.
Winning
tfw you're doing fine with pull ups then you get an injured finger tendon, couldnt do em for 8 weeks and now im struggling qq.
Ouch, that sucks. Did you pick up the tendon injury in the gym?
Broke a finger bone, but I could return to pull ups quickly with figure-8 straps. You basically hang from your wrists.
They're awesome anyways if grip is ever the limiting factor.
Bruh when is your app dropping? I been waiting since last year!!!
No meadows row is wild
That backward nod from Dr. Mike at the intro says it all 😂
Nice to hear that Mike is no longer fearmongering about rounding your back!
You still shouldnt round your back when you lift the weight of your normal deadlifts. If you plan on rounding your back the weight needs to be significantly lower. You can lockout your knees on leg presses too, but you need to train and adapt for it first
@@dom1040 yeah its something that can be dangerous if your body is not used to it. lower weight, good controll, build it up. Heavy as deadlift with round back probably bad idea. Slight round with deadlift with good controll and your body is very adapted to it is still probably fine. Specially upper back roundness.
He's been over that a long time ago.
Damn Dr. Mike.. Never heard of “Limited by cable friction” before. If cable friction is getting to you, well I guess stick to dumbbells.
Mike is such a sassy little boy
Dumbbell pullover is an elbow killer. Plus I only feel it in my triceps.
Pullover is a technique heavy exercise. Lighten the weight and find that motor pattern so you feel your back working
Because it is triceps and pecs
Dr Mike should start an equipment company. Best force curve machines backed by science.
It'd be horrible. Everything would be hard on the lengthened position 😂
@ that’s good for growth tho 😮
This makes every back exercise seem like it sucks 😂
that was a fun video
Cable Flexion Row definitely S tier. No other exercice fries my back like this one.
how do u use versa grips on a mag grip lat pull-down
31:54 "to next time" and you could see in the RP dudes face that he was thinking "it will not be any next time, now get me out of here."
PLEASE tell me you will release the footage from training Ethan, Dr. Mike
I go all the way to the floor on my RDLs.I always try to get that big stretch and flex in EVERY exercise.The bigger the motion,the better the growth.
I started doing those and hypers about 8 months ago.I have had a lumbar laminectomy and cervical fusion and have been working VERY hard on strengthening all of my back.The results are phenomenal.My pain levels?Down by over 50%.My ability to do many things in life that USED to be difficult for a 63 year old?NOT so difficult.I cannot encourage enough,those that have back issues.Hit the gym and strengthen those muscles!I have created a very strong and natural support for my very fucked up spine.Total game and life changer!💪🏻
Why dontt one of you guys debate Lyle McDonald (again)
Because they know Lyle is right
I came right in time
🤨🏳️🌈?
Giggity
How much / good do the upright rows hit side delts ?
Greatly
what’s the difference between bilateral unilateral and isolateral
Perfect in time for a back/biceps day!
The absence single arm cable row for lats is a crime.
My Brother when will myoadapt be released? It’s 2025 😢
Can't wait for Doctor Greg to see this
hard pass on that video
@@birdman1325 thanks for letting us know
Why would the db bent row be B and barbell be A? And how can t-bar be A tier for the erector work when db bent row is B?
putting a pec exercise in s tier for back is crazy work
I find it hit's the long-head of the tricep the most for me. But I love it regardless
Not a chest exercise
@@kyle52245 same
It's a compound exercise, it will work your lats, chest and the long head of the triceps if you done the exercise properly
@@joaofranciscobento00 I agree with you. for me... It hits the Long head of the tricep Most! Then the lats... then the pecs.....
Someone please post the S and A tier exercises
Summary: "Top 3" : Pullups, Cable Flexion Rows, Barbell Upright Rows...mentioned Y raises and Lying Cable Up Upright Rows
S: Cable Flexion Row, Dumbbell Pullover
A: Deadlift(but fatigue makes it C), Deficit Deadlift, Barbell Row (with Partials), T-Bar Row, Chest Supported T-Bar Row, Dumbbell Shrug, Seated Dumbbell Shrug, Cable Pullover, Pullups,
@yew2oob954 🫂 ty x
why are Back Extensions not on this list, are they terrible, decent or good?
at the knee rack pulls can be great for upper back
What about reverse fly ?
Dr. Mike and the Versa Grip dependency. I would not rank neutral grip exercises lower just because you can’t apply straps. Maybe grip strength is the limiting factor in deadlifts but pull ups and pull downs? Come on. Just do them for a while and your grip will surpass the target muscles very fast.
Have you ever tried grips? They definitely make a difference in pull
Ups and pull downs.
@@deanradley65 yes I do use them sometimes. But I get 15 strict pull-ups with and without grips it doesn’t make any difference for me. Only if I add additional weight it makes a difference. But for the hypertrophy rep range I just don’t get the point
If your grip isn't the limiting factor that just means your back is pretty weak.
If your grip is very far from failing, you can use fat grips for free forearm stimulus.
what do fat grips do
what exercises does he mention that on just out of curiosity bc i don’t wanna rewatch the vid
I would like to see a glute tier list, maybe with at least quad grow as possible. My quats grow way to fast compared to the glutes 😅
Hip thrusts and hip abduction machine, there you go
EZ bar pullovers are brilliant
farmers walk isn't isometric only..
Where the heck is dr wolf left hand? Is he playing pocket pool?
You didn't mention it, but, what's your opinion on hex-bar shrugs for traps? Another popular UA-cam influencer said that's his favorite exercise for trap development.
Hex bars are for gaayboze
I find it great, more stable than the straight bar imo
Milo you bulking for the new year’s lfg
He must be talking about high (knee height or above) rack pulls right?
Wow that snap sound effect is infuriating for some reason.
Dr Banner 😂
I'm happy to be one of the "first responders"... Love these types of vids.
The old pretend that you know what’s optimal trick
damn its 2025 and still no myodapt
Just casually name-drops Ethan Crelinsten 😂
Try inverted rows with gymnastics rings
What's the point in an S-tier if you don't out any exercises in it.
@@samalmond2321 it’s Milo’s tier list , and exercise selections. Mike’s opinion is that none of them belongs in S Tier I guess
I think he technically put the cable flexion row there, saying it was above an A tier (about 8:45), but that little icon wasn't added.
3.50 how is single arm in the same category as both at the same time? single is so much better
Takes forever though
Is he describing a lever gym lat pulldown at the end??
4:23 No, Milo, you showing flexion row with back flexion, it's different one.
Both might be shit
Any cranium exercises?
I disagree with the rack pulls. Or I agree to the extent most people do them. They do a bastardized shrug thing where they have the bar above the knee and bounce it off the rack.
If you watch how John Jewett does them and how John Meadows do them they do it with no knee drive like and RDL but with a dead stop and they let the bar rest before flexing their lats and pull it up from midchin, so quite far below the knee. Thats the rack pull you should have been rating.
Ericing my bugenhagen to this one
Old 70s Nautilus Pullover machine
the way Milo was doing inverted rows was shit, do them horizontal with feet on a box with suspension straps, looked like he was pulling to his neck
30:00 for summary.
Watching you demonstrate the exercises is tough. Your form is so "perfect" that it's actually bad, which is why you're using such low weights
Most of their cues are bull
Isnt rounding the back the exact thing you should never ever do on a deadlift??? This will blow out your discs?!
do you blow out your disks when rouding your back with 10 pound load?
@opensocietyenjoyer i guess you're right. it's probably an excercize for rather light loads...