Really enjoyed Brian! I was wondering about some different ways to target my traps, aside from doing shrugs. Especially something that will target my lower and mid traps. Thanks for the content, Omar!!
Awesome video Omar! If he hasn't already discussed squat routines programming (frequency, loading. front squat versus back squat etc. etc.) that would make a great video.
Hi Rama. Yes, I have watched that squat series, but I was hoping he might do a video on the actual squat routine, that is, number of reps, number of sets, length of rest period between sets, squat frequency, progressive loading etc. etc.
Brian your vids are awesome, tutorials are great, my breathing+braising is way better now since I surfed your channel and I started strict overhead press when I saw your last vid for Omar, making steady strength gain on it! Keep making vids!!
OmarIsuf what yall think about a kind of row i do i dont ever see anyone do is a wide grip rows..hits lats different and its good to change up at times i feel
I don't know why, maybe it's just because he really deserves it, but everytime I see Brian get featured on a bigger channel, I'm in a super good mood. So happy that his channel is starting to grow! Keep it up, both of you!
Brian is awesome. Thank you Omar for having him here again. I think he needs plenty of recognition for his channel. I barbell row every workout after my main compound for 3x10 at whatever weight I bench at the same RPE. If I benched 225 for 5x5 then I bb row 195 for 3x10 which gives me the same intensity but more volume on my back since I am trying to grow and increase my main lifts for my August meet.
Barbell rows can't live without them .. my bench finally hit 405 today .the foundation work is v e r y important .. happy back .. happy shoulders and very happy bench .. pure and simple.. keep up the awesome work ..
That queue about pulling with your ring finger is probably the only good queue I’ve ever heard for using your lats more in a row and tremendously helped me activate my lats more
bent over rows are definitely the most underrated compound lift, they just work everything and definitely seem to give me the best gains of all back exercises! great tips here!
Thank you for the lesson. I’m a 55 year old with no real background in weightlifting (I’ve always just enjoyed cardio, sorry!), but I’m going through cancer treatment now and my oncologist has really stressed the need to lift. Apparently the treatments will result in muscle loss, so lifting gives me the opportunity to make healthy deposits as the treatments make withdrawals. Thank you again.
Left my broccoli on my plate today because you didn't remind me to eat my fuckin vegetables. Hey at least you put out some great content. But yeah I need that reminder Omar.
Row heavy. Bent-over Barbell Row as much as you can Bench Press (same reps, same sets, same weight). Use Pendlay row, barbell row, Yates row, DB row, Kroc row, T-bar row, Seal row... Lats, traps and rhomboids respond better to more frequent training as opposed to using all exercises in one day. Use a upper/lower split with a movement-focused day (deadlift/bench/squat/OHP day); using rows for the first 3 days and Pullups for the OHP day: • for the BP day use BB rows; • for the Deadlift day use a lighter variation (eg Seal row, chest-supported row, Pendlay row); • for the Squat day use a unilateral variation (1-arm DB row, Kroc row, kettlebell row, 1-arm landmine row); • for the OHP day use weighted Pullups and variations. *Tips for barbell rows*: 1) If possible, set-up by unracking the bar from a bar (brace your core previously) rather than dead-lifting it and then bending-over. 2) Breathe and brace correctly. Like in your Deadlift and Squat. 3) Squeeze the bar as hard as possible. [Note: it's said among bros if you do so you'll engage more arms.] 4) Break hips (push hips back) first rather than just bending-over. 5) Don't flare elbows. 6) Pull from your ring finger. It will activate your lats more. 7) Use different angles.
brian is legit. i've been lifting for over a year and couldnt improve my deadlift. saw one of his videos where he suggested rows for imcreasing dead lift. i followed it and voila. increased my dl from 280 to over 300 in like 2 months.
Studies have shown that you can't control how hard you squeeze the bar when you lift a weight. (You can when you set up to lift it) but your nervous system seems to make corrections automatically. It's actually a fascinating process.
If someone hasn't already subscribed to Brian's channel he should! All my results have increased drastically since I found his and Alan Thralls channel.
Thanks for the great vid. I have been doing my pulls directly after my pushes but just recently switched the order after watching a few Brian vids. Hard to argue with success...
The ring finger thing blew my mind. Just by pulling on the various fingers you can feel this. Little finger is also decent, but much weaker. Thanks for the awesome tip Brian!
This was GREAT information...Brians explanation is really awesome he does a great job and everything he says totally makes sense...plus hes strong AF soooo whats not to like! Any other videos by him would be great
Thank you, gentlemen, for this video. A couple of weeks ago I realized I needed to start taking the row seriously for all the reasons you mention in the video. Though I am currently inexperienced, everything you mentioned rings true to me. Cheers!
Question Omar....some claim fasting (especially 24 hours) increases growth hormone production, sounds a little fishy to me, does this have any truth to it, if so is the increase that much of a difference maker?
I always superset antagonistic muscle groups, and am working on a workout plan based around the big 4. Must be doing something right. Thanks for the tips on form guys. Great video!
Should beginners do barbell rows using tons of body momentum as Brian demonstrates here or rather do them as strictly as possible? I have no problems doing rows with 315 with momentum but even 180 as strictly as possible is very difficult for me at 147lbs bw
TheRsEM if you cant strict row 180 but can pull 315 using momentum youre using way to much fucking momentum. try to squeeze and just focus on a straight bar path and recruiting your back. not weight on the bar.
TheRsEM Ive never used momentum in any lift and I was doing 225 by the end of my freshman year. Although I was always slightly more bent over than that, like when he was giving examples of different rows with 135. Maybe that made it easier.
Will you ever make another video about vegan diets and lifting? You know some very interesting vegan lifters, like captain planet, clarence kennedy and vegan gains. Would be great to see.
Thanks Omar. I have implemented Brian's giant set routine into my training.You and Alan are great. This video helped. I will definitely be barbell rowing more frequently.
![Felix "Unfair" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/Oswujxm2Ag0/mqdefault.jpg)
Brian is back! What should he talk about next? Make sure you subscribe to Brian HERE: ruclips.net/user/AlphaTnation
Really enjoyed Brian! I was wondering about some different ways to target my traps, aside from doing shrugs. Especially something that will target my lower and mid traps. Thanks for the content, Omar!!
Awesome video Omar! If he hasn't already discussed squat routines programming (frequency, loading. front squat versus back squat etc. etc.) that would make a great video.
Robert A you read my mind
I believe he did. There's a 3 part series where he discusses about Squat setup and cues. That's a great series.
Hi Rama. Yes, I have watched that squat series, but I was hoping he might do a video on the actual squat routine, that is, number of reps, number of sets, length of rest period between sets, squat frequency, progressive loading etc. etc.
I THOUGHT HE WAS GONNA FRONT SQUAT AND THE DUDE JUST PRESSES THAT OVER HIS HEAD
was pressing 400lb not good enough for ya?
Exactly, how does that in any way say im not impressed
+DCPNKIDS I think the way you understand things isn't good enough for ya.
Juaske 28 It said push press. Why would you think he would squat it?
Juaske 28 no joke! dude's strong AF
Thanks so much for having me on your channel brother!
+Brian Alsruhe anytime man, you put out fantastic content and people should be Subscriber to you.
i love you brain ballsblue
Brian your vids are awesome, tutorials are great, my breathing+braising is way better now since I surfed your channel and I started strict overhead press when I saw your last vid for Omar, making steady strength gain on it! Keep making vids!!
Brian Alsruhe never heard of you until now but fuck you're a great communicator.
Crystal ball says: young, weak, does not lift. Well, maybe bicep curls...10 different ways.
Brian is the love child of John Cena and Chris Pratt.
Alex Moffitt I hate that I didn’t see this channel for years and this comment is golden
So trur
Good guy Omar giving smaller youtubers some love
The simple fact is Brian deserves more subscribers.
OmarIsuf 100%
smaller youtuber, big guy
OmarIsuf not many know Brian but i do i watch him a lot he knows his shit..
OmarIsuf what yall think about a kind of row i do i dont ever see anyone do is a wide grip rows..hits lats different and its good to change up at times i feel
Thanks to this I'm planning to do a 7 day rowing split.
I don't know why, maybe it's just because he really deserves it, but everytime I see Brian get featured on a bigger channel, I'm in a super good mood. So happy that his channel is starting to grow! Keep it up, both of you!
Brian is awesome. Thank you Omar for having him here again. I think he needs plenty of recognition for his channel.
I barbell row every workout after my main compound for 3x10 at whatever weight I bench at the same RPE. If I benched 225 for 5x5 then I bb row 195 for 3x10 which gives me the same intensity but more volume on my back since I am trying to grow and increase my main lifts for my August meet.
informative, precise and a pinch of effort less humor....Brian is the best out there....thanks man
Brian is a quality person.....I wish I was near his gym I would attend...Thank you Omar for giving this man the attention he works hard for his subs.
man Brian is one of your best guests. easy to understand and fun
Brian is the nicest and most humble guy on RUclips, You, Brian, Allan, Smelly & Alex (DA) are the best around.
Listen Omar, we need a jaw training guide. Who cares about having a big back when you can have a jacked jaw!
Brian is a beast. Thanks for Introducing him to me Omar! You, Alan Thrall, Brian and alphadestiny are easily the best fitness channels!
Omar I can honestly say that your channel teaches me something every single video. Props bro, props "standing ovation"
Barbell rows can't live without them .. my bench finally hit 405 today .the foundation work is v e r y important .. happy back .. happy shoulders and very happy bench .. pure and simple.. keep up the awesome work ..
Ring finger BOR pull focus to engage the lats, that's some next level Alsruhe kick ass secret agent crap. Appreciate it, as always.
I follow NEVERsate on instagram, but never expect this guy to be this humor, I like the way he talked and the advice he gave. Thanks!
Doing weighted pullups first does makes the OHP smoother and doesn't effect the weight lifted in a negative way. Greases that groove I guess.
That queue about pulling with your ring finger is probably the only good queue I’ve ever heard for using your lats more in a row and tremendously helped me activate my lats more
Thank you John Cena.
I really like this dude. He is a good talker and explains things well. Bring him back.
How do u know if u have a back if it's behind you?
Adrijana Radosevic lmao
Look at a mirror
@Adrijana Radosevic OK now what
Mind blowed🤯
bent over rows are definitely the most underrated compound lift, they just work everything and definitely seem to give me the best gains of all back exercises! great tips here!
Brian deserves the love, great informative videos
Thank you for the lesson. I’m a 55 year old with no real background in weightlifting (I’ve always just enjoyed cardio, sorry!), but I’m going through cancer treatment now and my oncologist has really stressed the need to lift. Apparently the treatments will result in muscle loss, so lifting gives me the opportunity to make healthy deposits as the treatments make withdrawals. Thank you again.
Wow, I really like Brian's style - seems like a really solid dude!
Lovin' that Brian is getting more attention. Such a brilliant and underrated guy.
I see Rows 101 but where tf is Calves 101
but Omar doesn't know anything about that...
+Tserings uhhhhhhhhhh, well you see.... *runs away*
Omarisuf You can only do so much running with those calves of your's brah
#fuckcalves
The triple extension from his olympic lifting is working his calves. That's right, Omar started weightlifting to grow his calves on the sly.
Fast pace, to the point and fantastic insights!! I m 64 now, I trust pulling more than pushing, given good forms, no spotter needed. Keep up !! Thx
I see Brian Alsruhe, I upvote!
I love his sense of humor. We speak the same language. Great video. Thanks.
I'm a simple man, I see an Omar and Brian video...I click it.
Thanks man!
This is true.
MrZapparin Doesn't make it any less overused.
Michael Roub hahaha that was an official statement haha love it
Simple. Man.
brians work is 10/10. he deserves more subs and gym goers deserve his excellent information.
Left my broccoli on my plate today because you didn't remind me to eat my fuckin vegetables. Hey at least you put out some great content. But yeah I need that reminder Omar.
More Brian! Brian has the best RUclips channel you've never heard of. Absolutely check it out! Good job Omar!
Brian and Omar always put out the best content
Thanks so much Mark!
Brian yet again killing it, what a gent.
is it just me or does brian look like john cena?
What's crackin' guys, Omar Isuf here, and today's video features the return of JOHHHHNNNN CEENNNNNAAAA
I was just going to comment that lol. Plus I feel like they both talk the same way, pretty crazy
tatananaaa tatananaaaa tatananaaaa tatananaaaa
YEAH JUST AS MUCH STEROIDS.
what does john cena look like?
Brian is amazing man. His energy is fantastic.
holy chicken nuggets, this brian dude is to the point! Love it when peeps explain stuff in simple terms for my very simple mind
Two of the nicest guys in the game right here
6:40 when he talked about rounded back i had to straightened my back for some reason
what else can I say but this was by far the best video about barbell rows and I can't wait to get rowing. thanks!
I f*cking love the bent over row, can't live without it
Row heavy. Bent-over Barbell Row as much as you can Bench Press (same reps, same sets, same weight).
Use Pendlay row, barbell row, Yates row, DB row, Kroc row, T-bar row, Seal row...
Lats, traps and rhomboids respond better to more frequent training as opposed to using all exercises in one day. Use a upper/lower split with a movement-focused day (deadlift/bench/squat/OHP day); using rows for the first 3 days and Pullups for the OHP day:
• for the BP day use BB rows;
• for the Deadlift day use a lighter variation (eg Seal row, chest-supported row, Pendlay row);
• for the Squat day use a unilateral variation (1-arm DB row, Kroc row, kettlebell row, 1-arm landmine row);
• for the OHP day use weighted Pullups and variations.
*Tips for barbell rows*:
1) If possible, set-up by unracking the bar from a bar (brace your core previously) rather than dead-lifting it and then bending-over.
2) Breathe and brace correctly. Like in your Deadlift and Squat.
3) Squeeze the bar as hard as possible. [Note: it's said among bros if you do so you'll engage more arms.]
4) Break hips (push hips back) first rather than just bending-over.
5) Don't flare elbows.
6) Pull from your ring finger. It will activate your lats more.
7) Use different angles.
#Morebrianlesscalfraises
Hahah
Brian Alsruhe you are the ultimate
Underrated comedy in here plus awesome advice. Doesn't get any better!
Yeah Omar if you could visit Brian or vise versa and get some footage that'd be great.
pendlay row/deadstop rows have helped my dead lift out tremendously. I swear by them.
First I thought the thumbnail said ''Rows LOL''
PS. instant like when I saw Brian
Awesome video!! Thank you Omar and Brian!! We want more collabs! Maybe a conditioning video (prowler, farmers walk, tire flips, etc)!
Wow incredibly helpful! Thanks guys. Wish I had watched this before my workout 2 hours ago haha can't wait to implement this info into my next session
Omar isuf "back" with a new video. get it? back with a back video. good to see you collaborate with Brian alsruhe. only good things can happen
First, you had Alex (AlphaDestiny) and now you brought Brian back.
Fucking A, Omar! #Raskols
brian is legit. i've been lifting for over a year and couldnt improve my deadlift. saw one of his videos where he suggested rows for imcreasing dead lift. i followed it and voila. increased my dl from 280 to over 300 in like 2 months.
Thanks for the vid and thanks for not feeling the need to drop f-bombs every sentence.
clif keen Ditto! Brian keeps his content clean!!
Ikr? Fuck yeah
it doesn't annoy me, Fuck Fuck fuck
I hate F bombs. Use them wisely
Studies have shown that you can't control how hard you squeeze the bar when you lift a weight. (You can when you set up to lift it) but your nervous system seems to make corrections automatically. It's actually a fascinating process.
This guy is a boss...
If someone hasn't already subscribed to Brian's channel he should! All my results have increased drastically since I found his and Alan Thralls channel.
I Knew that was Brian from the thumbnail. His traps are insane!
Thanks for the great vid. I have been doing my pulls directly after my pushes but just recently switched the order after watching a few Brian vids. Hard to argue with success...
R
I recently subbed Brian. Fantastic content.
Thanks so much for doing that man!
Brian Alsruhe You're welcome!
Brian Alsruhe You're welcome!
Loved it Omar. I needed this - I am trying to fit rows into my Olympic lifting program to effectively increase size.
Omar, put Calgary Barbell on your channel !
may THE CREATOR BLESS YOU yeah brian provides great knowledge and is easy to comprehend thanks bro for all the wisdom you guys have provided peace
BRIAN ALSRUHE SQUAD REPORTING IN
MORE BRIAN IS BEST BRIAN
After I watched this video I went to train back and now I love doing rows and back in general. Ty to you both
Iou
row row row your back gently and heavy, merrily merrily merrily merrily make them all mirin.
I tried the pulling through the ring finger thing and it super, duper works. I was surprised and pleased.
Wtf I swear this guy sounds exactly like Elliot Hulse
Kind of. But Brian is also much more mentally stable and humble than Elliot lol
Ali Fazeli i love elliott for all this things he did in the years but... yes, brian is more stable than him now
Yes, whenever I see a video with Elliott now it just makes me cringe....
Except that Brian doesn't think he is Buddha 2.0 and just talks about lifting
EASY7356 lol yeah Elliot isn't even relevant anymore in the lifting community
Love Brian's channel, love your channel too, these videos make me so happy, you should have him over on this channel more!
Thumbs up for the Icelandic flag in the background 😁
thums are up
The mountain agrees.
Norwegian flag...not Icelandic.
@@brandonjenkins6544 It is the Icelandic map.
The ring finger thing blew my mind. Just by pulling on the various fingers you can feel this. Little finger is also decent, but much weaker. Thanks for the awesome tip Brian!
Well, better stop taking selfies between sets and start hiting the antagonist muscles.
Wow...Brian continues to amaze. Great musculature (almost can't recognize his back...otherworldly), great flexibility, great knowledge!!
i used to watch these videos like a religion and now that i have a herniated disk nothing makes me more sad
monkeyninja150 I used to get injuries like that a lot until I started stretching routinely.
Eli if you stretch and all that, will it be under control? because I fucked my back up on squats.
I feel ya pain dude. My lower back disc ( yet to be diagnosed ) is fried!!
This was GREAT information...Brians explanation is really awesome he does a great job and everything he says totally makes sense...plus hes strong AF soooo whats not to like! Any other videos by him would be great
hahaha i thought the thing in the thumbnail said "rows lol"
Brians content is always great.
I wonder if Jeff Caviliere would approve this advice ?
MrFunnyMonkey he would
Vegan Barbarian to a certain extent but he'd want stricter form
Thank you, gentlemen, for this video. A couple of weeks ago I realized I needed to start taking the row seriously for all the reasons you mention in the video. Though I am currently inexperienced, everything you mentioned rings true to me. Cheers!
I kinda like this guy more than Omar...
Omar = best actionable strength info channel on yt
Eric bugenhagen is the only channel I need to watch if I want my back to grow.
He is the SHIT!! The advice the tips the demonstrations he's awesome. Go Brian
Question Omar....some claim fasting (especially 24 hours) increases growth hormone production, sounds a little fishy to me, does this have any truth to it, if so is the increase that much of a difference maker?
NUFCIvan I disagree IF( intermittent fasting) has been proven to increase HGH and insulin levels therefore increasing protein synthesis effectivety.
I always superset antagonistic muscle groups, and am working on a workout plan based around the big 4. Must be doing something right. Thanks for the tips on form guys. Great video!
Should beginners do barbell rows using tons of body momentum as Brian demonstrates here or rather do them as strictly as possible? I have no problems doing rows with 315 with momentum but even 180 as strictly as possible is very difficult for me at 147lbs bw
TheRsEM do both
TheRsEM if you cant strict row 180 but can pull 315 using momentum youre using way to much fucking momentum. try to squeeze and just focus on a straight bar path and recruiting your back. not weight on the bar.
TheRsEM Ive never used momentum in any lift and I was doing 225 by the end of my freshman year. Although I was always slightly more bent over than that, like when he was giving examples of different rows with 135. Maybe that made it easier.
Do them all
Same hand position with the benchpress and the barbellrow was a very good tip!! Thanks!
Will you ever make another video about vegan diets and lifting? You know some very interesting vegan lifters, like captain planet, clarence kennedy and vegan gains.
Would be great to see.
Holy crap, this was only 3 years ago? It's crazy how huge Brian's channel has gotten since this video.
Maryland represent! Oohhhverhead press, Ooohhmar lol
Thanks Omar. I have implemented Brian's giant set routine into my training.You and Alan are great. This video helped. I will definitely be barbell rowing more frequently.
assmuff and assrule collab!
Well damn. That's an immediate subscription. That's a ton of awesome info. Gotta try doing rows several times a week for a while.
will barbell rows help me to make beautiful babies?
Obviously
Denz m your babies will have a massive back
More Brian on your channel yes! He always has amazing videos with informative content!
"There have been studies..."
Where are these studies? Citation needed.
Lord Chumpington He is the study.
The ring finger tip is gold. If you just imagine it you feel your lats engage