3 Exercise Scientists Share Their Ultimate Science-based Back Workout.
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- Опубликовано: 26 июл 2024
- @WolfCoaching @Dr__Pak stop by to show us how to use lengthened partials for a back workout!
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0:00 Introducing Mike's bodyguards
2:09 Prime Row
7:18 Pullover
11:40 Lateral raise
15:34 Curls 
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Thank you for having me, guys! Happy to answer any questions in response to this comment.
I clicked on this video because of you!
What’s on your shirt?
Do all muscle groups benefit from lengthened-biased reps? I've heard other RUclipsrs discuss this on a muscle group-by-muscle group basis as if some don't benefit from stretch-mediated hypertrophy at all.
Full rom for sports still considered superior? I.e. if I’m more concerned about strength and power than hypertrophy, is there any advantage to lengthened partials?
Some exercise scientists believe pullovers don't train the lats, because of bad leverage in the lengthened position. Do you think this holds any water? If I remember correctly they believe the lower pecs take over in this position due to better leverage. Also do pullovers train rear delts in the lengthened position as well or not at all?
Thanks for having us real Doctor Mike
Direct all questions to Milo pls cmon this ain't a reddit AMA
jk
Did Mike give you a ride in his lambo?
Thanks for coming on! Also, you left 2 used condoms here. Just letting you know! - Dr. Mike
If lambo is the nickname for his p**is, then yes@@whitefang9758
Never has Dr. Mike looked so short in an intro 😂
Who is gonna use that intro to help him edge this month? Hope its not just me
Already did
Finish!
2 days tops. I get bored easily. I'll throw it into to pegging/Futura/Gaping rotation tho
Did so for sure.
edgemaxxing
Damn, every time I turn on these videos I learn something new. I've never done that second move and haven't been doing my lat pull downs so far from the bar. Tried it. Works amazing. Feeling it more. Thank you, doctors the educational upgrade.
Full ROM has gotten me some amazing gains and focusing on the eccentric part of the movement I love this channel it has helped me and helped me train my clients better
00:06 Partial ranges of motion can be effective for hypertrophy.
02:17 Emphasizing the lengthen position maximizes muscle growth during back workouts
04:17 Emphasize the length position in back workout.
06:40 Focusing on the principles of training to failure and competition for intensity
09:00 Using partials for hypertrophy in back workout.
11:27 Integrated partials are important for emphasizing the stretch position.
13:42 Understanding the reliability of partials and range of motion in machine workouts
16:17 Double DDO curl emphasizes lengthened bias exercise.
18:35 Focus on rep quality and Ecentric control
20:54 Scientific back workout explained
Thanks for outlining key points
"Is that all the bald people you look up to?" 😂 Can't comprehend how dr. Mike is capable of coming up with stuff like this on the fly
at 18:49
if Dr Mike never got into lifting, he'd be a kickass comedian. Dude is so fucking funny.
Really loved the collaboration. Absolutely outstanding video! 🙏
Gave those super deep pull overs a try today and firstly they felt great but secondly I was shocked at how light I had to go with them. I did wonder why you big fellas were not going heavier. Superb info.
More of this! This trio is badass.
DR. Mike is hilarious as usual. Great topic. Excellent guests.
Great video, guys! I can see a lot of potential benefit integrating some of these techniques into my limited equipment home workout.
This was the one of the best eye filling training which i watch in this channel ! Bow infront of you Doctors... Very good work !
This is really fascinating and I"m curious to see how the conversation and advice develops as the research continues to come in. But as a non-professional lifter, it feels way more consistent and convenient to just do full ROM reps/sets. Feels like the trade-offs of spending all the time and energy adjusting all the exercises with a variety of rep-types mixed in, and potentially a different way to track progress per exercise, for what seems like a small increase in potential hypertrophy isn't worth it. I'd do it if I was actually in the gym with these guys and they could coach and monitor me every step of the way, but in my garage gym!? So much to try and keep track of as a non-expert.
Love that perspective, I think you nailed it.
I agree. I do partials every now and then to change it up. I've also noticed that sometimes full ROM is necessary for certain exercises like triceps.
@@michaelanthony4750 There's nothing wrong with this. But to be clear, I'm not even disagreeing with the science. These guys know way more than me. I'm simply stating that full ROM training with proper technique is easier for me, as a person who doesn't train for a living, to track and progress with.
@@supersonicprime Yeah I agree with you. I pretty much only do full ROM.
I agree with this mostly, with the option to occasionally sprinkle in a few lengthened partials at the end of a set. So full ROM for 8-10 reps and then squeeze out 2-3 partials, as an example. Easier to do in a commercial gym with machines but you could make it work with some creativity in a garage.
That training is looking more like how I like to train, great stuff.
The "I lift therefore I am" T shirt of Pak is just incredible.
Thanks! Those lat dumbell raises look great for home workouts.
Beautiful, you always have good music too!
Great stuff gentlemen
Cool, thanks for the illustrations
Top notch stellar shots of awesome sauce cheers !!💯💓🙏💥
The integrated partials is an interesting idea. It's similar to John Meadow's 1.5 reps.
I just started a new meso yesterday, so I'll give these a shot 👍
it's funny that the science community just kinda figured this out. Nippard has been talking about it lately too. It's just common sense, really.
@@anonymous134y We'll--they needed the studies to validate it. Irony is when I started reading about weighs and training in 1975--Arthur Jones who invented Nautilus machines, said "Full Range of Motion into the stretch" and "Emphasize the Eccentrics" nearly 50 years ago.
@@anonymous134y For each part of common sense, there's just been as much stupid exercising advice too. I remember p90x talking about squeezing that contraction hard as you can at the top and it's been commonly thrown around for bodybuilding as far as I remember. Science just proved it's the opposite(probably still some benefit), but it's just our modern glasses of hindsight that makes us think it's common sense. Like seeing the answer on a quiz show. Course of it's obvious, proving it? Harder.
@@anonymous134yjust because this was proven doesn’t mean everything is. A lot of stuff was proven wrong too.
Also, how exactly would it be common sense? Do you mean that it felt natural to do them instinctively; that’s not common sense.
as someone who could Not sustain the RIR- style where U barely ever reach failure i wanted to know, If U Guys really have the feeling it makes a difference. I simply cannot train 4-5 weeks without ever going all Out Just to to it for 1 week and then Deload. How do U Guys stay motivated or is it just because U dont like intense workouts and this is one way to still get the best Out of it?
About 2 months ago, I added lenghtened partials to 2/7 of the exercises i do on my gym days. And it is indeed true that progress has been quite significantly faster ever since, especially on quad extensions, hamstring curls, unilateral rows, and lateral raises. I recommend them to anyone who is novice and above.
Hey Dr. Mike, I watched your video with Will Tennyson and have been binging them since. Wanted to let you know that your videos have helped me get back into my groove. I started lifting earlier this year and have been disciplined and consistent since, and made a ton of gains (+60lbs). For a few weeks from late November until last week I somewhat fell out of the groove. Unlike many lifters these days I’m actually very proud and satisfied with the gains I’ve made. But that mentality had honestly stunted my ambition to continue improving in the gym. Your videos have helped me wake up and start training hard again, with the goal of becoming better than I am now. The humor paired with the genuine excitement on the information you give is what really separates you from others. Just wanted to say thank you, I really enjoy and appreciate your content. Imma start blasting tren now! (Jk) :)
Seconded! So satisfied with my body so my motivation is shot, weird how that works right? Weird thing is that when I started lifting I didn't even do it for the looks, but one day I saw my pec start to round, and I've been trying to make it more round ever since. I am taking it easy though because my wrist and tricep tendon have hurt for the past 6 months (same PPL for 1.5 years) and I recovered from a groin and knee injury this year. I am so stingy about my form, but I have to start accepting injuries due to longterm use are imminent if I do not have a variety of exercises.
Mike's content is too good! 💯
More videos like that would be great Dr Mike thanks Sir good collab
You have quickly become one of my favourite "RUclips Fitness Influencers", so glad Nippard made that shoutout to you
sooooo close to 1 million subscribers, good job mike.
It always gets you when some nerds from academy show up "yeah bros this is how you do exercises" like come on get lost weaklings. And then the nerds are Pak And Wolf and you just submit.
I'm a surfer and paddle endurance is a huge part of athletic fitness for us. A lot of shoulder and back is engaged in a rotational motion that requires both endurance (distance paddling while navigating the moving ocean) and explosive power (sprint paddling to catch waves). The pullover exercise specifically hadn't even occurred to me, and a lot of these exercises will be super useful in dryland conditioning for paddling. Thanks for sharing!
Dude. I had the same EXACT thoughts!! I've been looking for some surfing-related exercises, but chanced upon this episode not really even thinking about surfing. I was pleasantly surprised!! Dr. Mike is da man
The three of you have great stage synergy
this is how i have always done pullovers and i had people tell me i was wrong for so long. it's good to finally see someone agree with me. this is actually a very oldschool technique called the breathing pullover where it's all about stretching and squeezing! you get the extra ROM by arching the back. i also like doing them with EZ bars although some people think i am crazy there too.
I use the ez-bar because it feels way better in the stretch for me than having the hands together holding a dumbbell.
@@Micheldiedyeah i always liked the wrist position better, too.
Please more workouts with Dr. Milo Wolf!
Good energy guys
Thanks guys, I now have a new way to workout my back.
Thanks!
7:26 "Milo's and my" just in case you're wondering what the correct grammatical syntax for that situation is.
Please turn this into a series 🙏
Surprised to see someone still doing dumbbell pullovers besides weighted dips this is my all time favorite exercise .I’m 60 and I still do both with pullover done with iron master dumbbell.
Mike following the science and showcasing lengthened partials
Finally someone explaining how to use all the Prime equipment at my gym
Anyone else dying at Dr. Pak's casual summary of suicide at 6:52? "And then life's good.... because you're not there."
Dr mike is in elite shape..damn!
I'm going to do the Dr. Idiot curls tonight! Thanks Dr. Mike!
Saw they were in ny and was waiting for the collab
“That’s what true failure looks like.”
They haven’t seen me just existing. 😎👉🏻👉🏻
😭😭😭
Nice to see the 70's coming back.
Dr Milo, hell yeah!
Is that a Calvin & Hobbes forearm tat?! I like this guy.
“The three people who own this machine”. Lmaooo hahah
Ok so when one guy is named "Wolf" and the other "Pak" you are really sitting on some branding gold if you combine and make a channel/company/brand/whatever.
Sam Sulek owned dr Mike
😂
I've instinctively slowed down my preacher curl reps in the stretched position. Just feels like I get the most DOMS in that end range. Most of the time I can walk out of the gym after a couple of sets and already tell my biceps are going to be sore later. Haven't found a biceps exercise that gives me that gnarly stimulus.
I only have a couple weeks where I've been consistently training JM presses, but I'm starting to get the feeling that they're the 'preacher curl' of the triceps. 💪
Thank you Chandler, Ross & Joey 😍
This better be good, I'm going to add a back day and follow it.
I've been pausing in the stretch position with those pull overs and it makes me shake like crazy
Getting awfulllly close to A MILLY 😮
Dumbbell pullovers havw become my favourite exercise. Other than the lift has helped my lat growth, my shoulders feel very good after I do them
seeing how tall milo is made me be like fuck thats captain lengthened partials sounds like a superhero
Holy shit Dr.mike is a oompaloompa
I also don't take hypertrophy tips from anyone smaller than me or fatter than me. Both these guys out. Oompaloompa still in.
👍👍👍👍👍👍
Geometrically it makes sense to me. I change my angles on the lifts that I can, for similar purpose.
Love the content! Would a vent over single arm cable tricep kickback be a good long stretch exercise for triceps?
Just finished my pain any% speed run. Weighted pushups (close grips) 3 sets, dropping weight each set. Superset the last one into IDK (Lifting dumbbell from behind head to above). One set soon after of lower weight.
I need to make up for my lacklustre shoulders somehow, especially because my elbow doesn’t like side delt moves.
That last exercise is extremely similar to a pelican curl on rings. That one always brings insane amounts of blood into my arms
I wish my gym has that 1st machine
Nice, will you guys cover a Push and Leg Workout as well?
verry cool vid
FUCK YES Dr. MIKE!! I been itching for this video!! Thank you, you goddamn, amazing, science man! TAKE MY MONEY!!!
Dr Mikes response to i’m 12 had me dying
Natural Hypertrophy is rejoicing
mike, could you do a vid on neck training?
We need more triple doctor content with the Wolf Pak
I saw in another video that there were studies supporting the idea that pull overs were an inferior work out because they shift tension away from the intended muscle, the lats.
Add a band! Band-Loaded Dumbbell Pullovers were strongly recommended by John Meadows and for good reason.
When I watch the intro, it makes me think of forced perspective techniques in the Lord of the Rings movie 😂
Can you do a video for chest, shoulder,arms and legs too
Dr Paks Temporal vein is wild!
7:11 love seeing Dr Mike when he recognizes one of his kin
Could you make follow-up on how this look for the basic bodyweight exercises? pullups, dips, pushups etc?
I am thinking the bottom part of the dip and pushup is where there is biggest stretch.
the problem I've found with trying to incorporate lengthened partials is that I don't know how many reps in reserve I have left and end up training every set to failure
fair enough, me too
Just train to failure and stop doing lengthened partials👍
Mike's internally raging that his equipment is being used in such ways 😂😂
I like doing the pullover on a decline with two dumbbells!!! Much healthier for my injury prone shuolders!!!!
lat pullovers, my favorite.
Great advice and demonstrations! I'm 58 with no real joint problems and try to go to failure on full stretch as often and safely as possible. It seems to me something like the curl you were doing with partials would put the bicep tendon at risk (something that happened to me doing chinups in the past). How do we know the safe zone to be in because tendons and ligaments can get injured with no warning? It's never my muscles that have been the problems in the gym but pushing myself to failure on every rep on every set concerns me. Thanks!
To do Sulek reps, go to failure then convulse for the next 8 reps
Dr. Mike, what is your thoughts on lengthened overcoming isometrics. I started doing them because of what I had read about isometrics and tendon health and strength in specific joint angles but I am wondering if you know the hypertrophic benefits vs other methods. I know overcoming isometrics have a bad sfr for hyptrophy but I think this is not as bad in very stretched positions
i like to listen to the first 5 seconds of the video with my eyes closed and naked.
Im curious to know why you program dumbell pullovers for lats. Since they have no leverage above 120 degrees of shoulder flexion (hope thats the right term), would they still experience significant stretch mediated hypertrophy? Would it not be more productive to do an exercise which is hardest in the most stretched rom where the lats still have some leverage?
Wrapping bands around the dumbbell increases active rom of lats and you can still go deep without issue. A mountain dog movement
8:55 I wouldn't say linearly since the change in intensity should be higher and higher the closer you are to having arms straight up but it really doesn't affect the exercise's efficiency at all, that's the entire purpose of it.
Note: Change of force needed doesn't change linearly but the intensity might, Idk about that one.
Oh Sh*t! Now you need "Team Partial Range" T-Shirts.
Effective partials is a lot about exercise selection.
I remember using a training from years back called the Matrix technique (nothing to do with the film) and it was basically an incorporation of partial movements into sets ie going up half way and down half way working the middle lower and upper parts of the movement. It’s basically what is being said here, nothing new really. Was a great program for getting strong but was exhausting as the rep range was really high for it.
Dr Mike the short king 😍😍
Dr Mike saying "finish! Finish!" And then Milo grunting makes me wonder what type of video I'm actually watching 😏😏
6:32 wth 🤦♂️ mikes talking about we’re all enhanced work feels incredible 😅
I watched this video when it came out, but just tried lengthened partials on DB pullovers in my back workout today. Wow. I felt like my lats were getting pulled apart in the best way possible. Awesome idea!
DB pullovers Is a chest exercise
@@AttenboroughClipsshould tell my chest and lats that then considering i feel it barely in my chest, and mostly in my triceps/lats/and seratus.
Fucking love pullovers, great for progressive overload, great stretch and my body loves them
@WolfCoaching how much would you say that the ability to increase volume increases hypertrophy when integrating lengthened partials into a set? I assume that lengthen partial still contribute more than the volume. I'm just curious about how much magnitude. Thank you for taking your time to do this video and your research. Congratulations.
I've been training with more emphasis on eccentrics overall. The question I have is regarding injury exposure in certain muscle groups such as the biceps when focusing on lengthening partials. Would constant force applied to the muscle group at a maximum lengthened position be more vulnerable to injury? Would a gradual exposure to this stimulus minimize how prone an individual is to injury through adaptation?