Another Shethar Classic :D I think an interesting video idea (at least to me) would be something on your own strength standards. I know you said in previous videos that you don't classify a lifter by their numbers and moreso their process, but i imagine that there are numbers / ratios you have in your head when comparing lifts lets say. Like if someone had a stuck squat and you find out they can only front squat 40% of their back squat, maybe thats something they would want to look at. Or someone with a stuck bench can't ohp 185 you'd be like hey work on that. Hopefullly that made sense
Every time I train vertical press my right shoulder throws a tantrum and requires like 10 weeks worth of tampons. I get mad jealous when you guys talk about barbells and dumbbell shoulder presses lol
This may be my favourite form of content because everyone will be different with what works for thgem due to leverages, training age, ect. It's like talking shop, but for lifting. these are my current favourites 1 = Strength 2 = Hypertrophy Legs: 1) Front rack alternating reverse lunges 2) RDL's Upper Push: 1) Banded Bench 2) Incline Dumbell Press Upper Pull: 1) TRAP bar deadlifts 2) Chest Supported Rows Arms: 1) curling food into my mouth 2) Skipping arm day
My anecdotal data: during upright rows Side delts could be more of a limiting factor if you train shoulder abduction first with lateral raise variations, all while getting a gnarly trap and rear Delt stimulus as well
@@asdfkjhlk34 yes, lower trap gains. its lack of strength and cooperation usually gave me pain in all my pulling/pushing activities. now to a minimized extent and diminishing! do chest supported rows on 30-45, down part of sternum on the edge of the seat (put a towel or hoodie, it'll hurt) so you can extend the back furthur into the stretch. do your rows, then mechanically drop set into shrugs. straight arms. you know when they say back and down when bench pressing? same thing, shrug up but mainly down. think long neck and shuolders away from ears. drop the weight, do y raises, then t raises. then rear delt flys. after the rear delt flys (all with arm bodyweight only, still killer) do rear delt rows to really toast your back. if you're gonna do the above, do only 2 sets. cus it'll be draining. so much worth it tho!!! either that or cable external rotation into a press! lower the weight drop set into overhead y raises. also. you cna use the lat pull down machine but only do scapular pull ups!!! basically the upper half of the lat pull down movement. will hit the low trap a lot!!! i guess when you do your lat pull down, warm up with scapular pull ups to hit low traps and remember that same sensation when you do your actual lat pull downs. investing in low trap / rhomboid / rotator cuff will pay dividends!!! band pull aparts everyday. good warm up for gym. very lightweight. 5x20-30. horizontal and high to low band pull aparts!!! i do these more often with bench days.
Since you are not a hypertrophy guy. Regarding the stretch thing. Not all muscles benefit from stretch mediated hypertrophy and its mostly an adaptation for untrained individuals. Also muscles grow best, when they are loaded in joint angles where they have the most leverage aka they do most of the work. So classic dumbbell laterals work fantastically. My usual guy for hypertrophy is paul carter, but i get that this guy is not everyones cup of tea and also i dont think his strength advice is reasonable. For a more mellow approach id recommend chris beardsly
I am familiar with Chris Beardsley and his work! I'm not a bodybuilding guy but I do make an effort to keep up with the literature and the conclusions being drawn by experts in the field from it. In my personal opinion the existing body of research on the topic is not strong enough and has quality studies with conflicting results on the degree to which stretch mediated hypertrophy is a muscle specific phenomenon. I don't necessarily feel you can state its mostly an adaptation for untrained individuals with a huge margin of confidence quite yet (this is just my opinion of course, obviously someone like Beardsley is far more qualified than I am but opinions are somewhat divided even among leading experts). I also think there is a tremendous amount of value in biomechanical analysis of what positions muscles have the greatest leverage to work but I think some people within the industry use this as their only lens for analyzing an exercise which I think is a little reductionist. Based on your comment I'm assuming I am not telling you anything you don't already know as you seem well informed but I do have some thoughts, might talk about it in a future video because i do find this stuff interesting
Even the specific example of the triceps long head there is a bit of conflicting results but a greater number of studies seem to support the notion of stretch mediated hypertrophy applying. Gastroc, hamstrings, triceps IMO i feel pretty comfortable in supporting its use! I would not be shocked at all if it turns out with more research that you are 100% right and its a muscle specific phenomenon (even if there is a physiological principal behind the stretch mediated hypertrophy this could also be offset by the biomechanics of a specific exercise/muscle group as you mentioned) but my guess would be its pretty wide spread!
@@ShetharTraining yeah i also have a feeling some stretch based things just seem to work, so who am i to tell anyone it doesnt. Also i do think its generally a good idea to train muscles in various positions simply to have them adapt to being loaded in them. This will likely result in less injuries
Love me some plate loaded chest supported horizontal (perhaps standing with other hand on support) rows (upperback biased or lat) with angles90 grips so it's a lil healthier on the joints. You can also do upperback biased or lat biased lat pull down (again with the angles 90). Amazing tool tbh. And straps. NUMBER 1 BACK BUILDER: straps. and using em properly. wanna buy some versa's someday.
Wanna give a shout-out to power cleans (more specifically hang power cleans) for the traps. Nothing gets them sore like a good amount of hang power cleans
Another great video! I have a small question. I know you are a big proponent of pausing all bench work. Do you also recommend this on high reps for a weaker lifter if that matters? Also, I asked it on the dc server, but I want your opinion if possible. I am a fair bit stronger when I hold my breath after the unrack on pause bench for several reps. Do you recommend I hold it for a few reps or breathe after each rep, as it won’t matter in the long term?
Would you pre exhaust the back if arms give out first when doing compound movements or would you rather isolate it afterwards to ensure it's sufficiently trained?
Which movements are you feeling like your arms give out first? Vertical pulls? Neutral, pronated, supinated grip? Where you're feeling weak, that's probably where I'd start. Also, how's your grip and are you using straps for your back work? With that said, I absolutely love hammer curls as a fairly balanced curl. They seem to pair nicely with neutral grip pulling exercises, and there are some gnarly variations to try to really hit your brachialis (like dumbbell preachers with a hammer grip). Just adding in additional volume over time can help a bit. Pre-exhausting versus additional isolation is an interesting question that might just take some experimentation as to what volume is more effective for you. I like sneaking in some hammer curl volume prior to my pulling work as it allows for some really high quality arm work. It might take a little time to adapt so that you can really hit your back hard. I probably wouldn't recommend a very stretched biceps or brachialis exercise (ie preachers) just prior to pulling work, those will just tank your ability to get decent back work in. It seems counterintuitive to put arms prior to back but as you adapt to it your arms will catch up. Just start with 1 or 2 sets and maybe not take them to absolute failure as you're starting out (allow a little bit of time to adapt). 💪
All kinds. When isolating the mid back I can use up to 30-50% more weight than when doing a full row. Similar for machine pullover and lat pulldown. It fries my back so I was thinking of not doing traditional rows altogether because what's the point? The strength gap between the two I discovered when doing Kelso shrugs some time ago. It's essentially a row on a low incline bench minus the arm movement and my best set when doing it was 160kg for 8. Not a chance in hell I could row this much.
“We’re all just people who spend too much time lifting weights” goes unbelievably hard
Another Shethar Classic :D
I think an interesting video idea (at least to me) would be something on your own strength standards. I know you said in previous videos that you don't classify a lifter by their numbers and moreso their process, but i imagine that there are numbers / ratios you have in your head when comparing lifts lets say. Like if someone had a stuck squat and you find out they can only front squat 40% of their back squat, maybe thats something they would want to look at. Or someone with a stuck bench can't ohp 185 you'd be like hey work on that. Hopefullly that made sense
We've been blessed with a 40 minute long Sam shethar video? Christmas came early this year!
Forearms make you nuts. My neighbours no longer think it's weird that I go for a walk carrying a bowling ball.
They think its weird. They are just afraid now
Graet video! I also like the behind neck press, reverse grip curls, tricep pushdowns, bent over barbell rows and chin ups.
Every time I train vertical press my right shoulder throws a tantrum and requires like 10 weeks worth of tampons. I get mad jealous when you guys talk about barbells and dumbbell shoulder presses lol
This may be my favourite form of content because everyone will be different with what works for thgem due to leverages, training age, ect. It's like talking shop, but for lifting.
these are my current favourites
1 = Strength
2 = Hypertrophy
Legs:
1) Front rack alternating reverse lunges
2) RDL's
Upper Push:
1) Banded Bench
2) Incline Dumbell Press
Upper Pull:
1) TRAP bar deadlifts
2) Chest Supported Rows
Arms:
1) curling food into my mouth
2) Skipping arm day
Thoughts on upright rows for side delts?
I don't seem to get anything out of it. If you have healthy shoulders and get a pump, go for it. I'm spamming lateral raises.
Personally prefer lateral raises to upright rows never really felt like they could compare set per set in stimulus with raises
Them and wide BTN Press are my only shoulder movements at the moment. Recommend
Klokov press is so much better in my experience
My anecdotal data: during upright rows Side delts could be more of a limiting factor if you train shoulder abduction first with lateral raise variations, all while getting a gnarly trap and rear Delt stimulus as well
What are your thoughts on DOGGCRAPP training?
Chest supported Y raises for overall upperback shoulder accessory + lower traps!
I do them, have u actually seen lower trap gains? And what incline do u do them on
@@asdfkjhlk34 yes, lower trap gains. its lack of strength and cooperation usually gave me pain in all my pulling/pushing activities. now to a minimized extent and diminishing!
do chest supported rows on 30-45, down part of sternum on the edge of the seat (put a towel or hoodie, it'll hurt) so you can extend the back furthur into the stretch. do your rows, then mechanically drop set into shrugs. straight arms. you know when they say back and down when bench pressing? same thing, shrug up but mainly down. think long neck and shuolders away from ears. drop the weight, do y raises, then t raises. then rear delt flys. after the rear delt flys (all with arm bodyweight only, still killer) do rear delt rows to really toast your back.
if you're gonna do the above, do only 2 sets. cus it'll be draining. so much worth it tho!!!
either that or cable external rotation into a press! lower the weight drop set into overhead y raises.
also. you cna use the lat pull down machine but only do scapular pull ups!!! basically the upper half of the lat pull down movement. will hit the low trap a lot!!!
i guess when you do your lat pull down, warm up with scapular pull ups to hit low traps and remember that same sensation when you do your actual lat pull downs.
investing in low trap / rhomboid / rotator cuff will pay dividends!!!
band pull aparts everyday. good warm up for gym. very lightweight. 5x20-30. horizontal and high to low band pull aparts!!! i do these more often with bench days.
Do you do custom programming?
change the channel name to axolotl training
If you can’t do the dumbbell French presses anymore, Ez bar or even straight bar overhead extensions are favourites of mine!
For the algorithm
We need MORE 😉
Since you are not a hypertrophy guy.
Regarding the stretch thing. Not all muscles benefit from stretch mediated hypertrophy and its mostly an adaptation for untrained individuals. Also muscles grow best, when they are loaded in joint angles where they have the most leverage aka they do most of the work. So classic dumbbell laterals work fantastically.
My usual guy for hypertrophy is paul carter, but i get that this guy is not everyones cup of tea and also i dont think his strength advice is reasonable.
For a more mellow approach id recommend chris beardsly
I am familiar with Chris Beardsley and his work! I'm not a bodybuilding guy but I do make an effort to keep up with the literature and the conclusions being drawn by experts in the field from it. In my personal opinion the existing body of research on the topic is not strong enough and has quality studies with conflicting results on the degree to which stretch mediated hypertrophy is a muscle specific phenomenon. I don't necessarily feel you can state its mostly an adaptation for untrained individuals with a huge margin of confidence quite yet (this is just my opinion of course, obviously someone like Beardsley is far more qualified than I am but opinions are somewhat divided even among leading experts). I also think there is a tremendous amount of value in biomechanical analysis of what positions muscles have the greatest leverage to work but I think some people within the industry use this as their only lens for analyzing an exercise which I think is a little reductionist. Based on your comment I'm assuming I am not telling you anything you don't already know as you seem well informed but I do have some thoughts, might talk about it in a future video because i do find this stuff interesting
Even the specific example of the triceps long head there is a bit of conflicting results but a greater number of studies seem to support the notion of stretch mediated hypertrophy applying. Gastroc, hamstrings, triceps IMO i feel pretty comfortable in supporting its use! I would not be shocked at all if it turns out with more research that you are 100% right and its a muscle specific phenomenon (even if there is a physiological principal behind the stretch mediated hypertrophy this could also be offset by the biomechanics of a specific exercise/muscle group as you mentioned) but my guess would be its pretty wide spread!
@@ShetharTraining yeah i also have a feeling some stretch based things just seem to work, so who am i to tell anyone it doesnt.
Also i do think its generally a good idea to train muscles in various positions simply to have them adapt to being loaded in them. This will likely result in less injuries
Barbell rows.
Merry Christmas to us
Fantastic video
Just wanted to remind you💕
DUMBBELL BENCH PRESS DUMBBELL BENCH PRESS DUMBBELL BENCH PRESS DUMBBELL BENCH PRESS
real
Mo Algo
Hitting a bench plateau and regressing while on a cut sucks ASS!! But these vids remind me of when I wasn’t on a cut 😅
Love me some plate loaded chest supported horizontal (perhaps standing with other hand on support) rows (upperback biased or lat) with angles90 grips so it's a lil healthier on the joints. You can also do upperback biased or lat biased lat pull down (again with the angles 90). Amazing tool tbh. And straps.
NUMBER 1 BACK BUILDER: straps. and using em properly. wanna buy some versa's someday.
algo
Your channel will exponential grow in due time! I just know it🔥💯
Wanna give a shout-out to power cleans (more specifically hang power cleans) for the traps. Nothing gets them sore like a good amount of hang power cleans
Another great video! I have a small question. I know you are a big proponent of pausing all bench work. Do you also recommend this on high reps for a weaker lifter if that matters?
Also, I asked it on the dc server, but I want your opinion if possible. I am a fair bit stronger when I hold my breath after the unrack on pause bench for several reps. Do you recommend I hold it for a few reps or breathe after each rep, as it won’t matter in the long term?
Algo GANG
I’m sure Max was disappoint that drinking a large amount of water really fast didn’t make the list
Ayyy Sam and fam, merry Christmas.
Merry Christmas everyone
Algo 💪🏻
Rithm
me on my way to god-mod people after absorbing this info
Great video, lots of valuable strength knowledge 💪
DB bench video when
Send da video
Enjoyed this series. Merry Christmas.
Best upper back exercise ever is reverse grip rows
merry christmas
Merry Christmas Matt to you and yours. Here’s to a 2024 with some big PR’s. And of course great health.
Or Sam, rather. I always confuse you two’s names.
Good stuff man
Wow
What is RDF exercise for upper back
Rear delt fly
Would you pre exhaust the back if arms give out first when doing compound movements or would you rather isolate it afterwards to ensure it's sufficiently trained?
Which movements are you feeling like your arms give out first? Vertical pulls? Neutral, pronated, supinated grip? Where you're feeling weak, that's probably where I'd start. Also, how's your grip and are you using straps for your back work?
With that said, I absolutely love hammer curls as a fairly balanced curl. They seem to pair nicely with neutral grip pulling exercises, and there are some gnarly variations to try to really hit your brachialis (like dumbbell preachers with a hammer grip). Just adding in additional volume over time can help a bit.
Pre-exhausting versus additional isolation is an interesting question that might just take some experimentation as to what volume is more effective for you. I like sneaking in some hammer curl volume prior to my pulling work as it allows for some really high quality arm work. It might take a little time to adapt so that you can really hit your back hard. I probably wouldn't recommend a very stretched biceps or brachialis exercise (ie preachers) just prior to pulling work, those will just tank your ability to get decent back work in. It seems counterintuitive to put arms prior to back but as you adapt to it your arms will catch up. Just start with 1 or 2 sets and maybe not take them to absolute failure as you're starting out (allow a little bit of time to adapt). 💪
All kinds. When isolating the mid back I can use up to 30-50% more weight than when doing a full row. Similar for machine pullover and lat pulldown. It fries my back so I was thinking of not doing traditional rows altogether because what's the point? The strength gap between the two I discovered when doing Kelso shrugs some time ago. It's essentially a row on a low incline bench minus the arm movement and my best set when doing it was 160kg for 8. Not a chance in hell I could row this much.