Dr mike and Dr helms taught me the best and simplest ways of hypertrophy in easy to understand terms. Dr wolf and menno henselmans taught me that being super nit picky can very marginally increase gains, and dr pak taught me to calm down and do what's also fun. Thanks everyone.
Dude in the yellow was describing pendlay rows which are done with heavy weight. Don’t set the weight down between reps during bent rows and you will get a huge back.
They will still get you a big back don't worry. I do agree with them the T-bar machine rows are better but bent rows will still build lots of muscle as they have done so in the past for lots of lifters.
Great exercise once you can do them well. Also, you don't even need to drop leg extensions. I like to do 2 sets of leg extensions followed by 2 sets of reverse nordics, never had better quad DOMS in my training career.
Dude, I can do leg extensions on a machine for quads all day long. I try those Reverse Nordic Curls or Sissy Squats and a knee cap is going to go shooting across the room! I’ve tried them. That ish is brutal on the knees. No thanks!
It's not extra money for nothing, there's extra videos and extended versions of the joke videos for members. The early access to regular free videos is just a bonus.
I really really like the idea of the "resistance meter" showing the, I guess, effort curve. I hope it's not as annoying to animate and time as I'd assume because that seems like a really neat addition to more thoroughly, express how an exercise will feel.
@@omary702 it's the weakness leaving your body. Jk but not really.. though it's probably bad form due to lacking stability, which makes it more important for you to do it more..rather than avoiding it by using a supported row.
@@Bapiten-hy3lk What about them? I do them as well, mainly for hammies but yes they do train the lower back. The difference is for bent rows I stand on plates to elongate the ROM and allows me to round my back at the bottom, flexing the erectors and allowing me to train them better than in an isometric position like on most hip hinges
@@fredselvaggio1435I don't think people realize the amount extra muscle you might gain doing the "optimal" exercises is negligible for the most part. It might even be offset by you actually pushing yourself harder on the "inferior" one. I do like T-rows better, but yeah if barbell rows were good enough for Dorian and millions of people, it's good enough for you.
@@fredselvaggio1435 he is simply saying that if your goal is back hyperthrophy its not optimal however if you goal is to ALSO strengthen stabilizer muscles and core, then its an excellent choice! make informed decisions is the moral here, dont be defensive about it :)
I have a home gym but without cables. I solved the rear delt stretch problem like this: I lie on the bench, slightly sideways, then perform a dumbbell raise unilaterally from crossed-over to the top and slooooowly back down. Only issue is that working unilaterally takes twice the time to do the exercise. But that's what I get for not having cables :)
This movement absolutely blasts my rear delts. The only other thing that causes more burning is calf raises. I also feel like it's less awkward than crossing my arms in front of my body with cables.
There’s a skill component to nordics like with all exercises. Maybe he’s never done them or not nearly as often and as they were showing technique, it was better to show someone who does the usually
Dr. Mike, I’m a personal trainer and would love to see a series geared towards the most practical info for trainers. I know the content already exists across your channel videos but I’m sure it would be handy for trainers out there to have the top priority knowledge and applications to help their clients condensed into a playlist. Love you man, thanks for all the help.
@@wertyuiopasd6281 I put one of those squishy cylindrical barbell pillows under my ankles. Just enough support, but doesn't shift the point of balance too far forward
Instead of rear delt cable crossovers, you can also do a smiliar exercise on a rear delt fly machine. Instead of sitting at the machine as you normally would, sit sideways at a 90-degree angle. Now perform the exercise with one arm at a time, achieving both maximum stretch with a lot of weight. I saw this on Jeff Nippards channel a while ago and holy, this has helped me so much.
All of the information in these videos is centered around hypertrophy. Bent rows certainly aren’t ideal in that instance, but for building the top end of a deadlift there isn’t anything better.
Even with deficit flexion rows, the spine erectors aren't a limiting factor for me. The lats are. And this is with the same weight I would do with good mornings.
@herrro6287 Ah, it must be my heavy RDLs that make the bent over row seem easy on my lower back. If I go too heavy it's the upper portion of the lift that fails and I just drop some weight, next set.
Advantage of the bent over row: I can do it with my barbell at home. I m glad to see you tackle the DB kick back. I never liked that exercise, it feels super inefficient. And you definitely can't load it up very well.
You don't need to load it up, that's the point. I do it with cables however. It seems to just hit a little better. Really works well for me as a finisher.
No one but they couldn't make a controversial video that gets comments if they said that, I mean hell mike has been a huge advocate of bent over rows especially deficit ones
i like to do it to rest my spinal erectors. but i can have still amazing stretch and everything. it is a name for this particular row and after time i started to prefer it. but i do other variations as well. you can actually stretch your muscles better because under heavy weight your muscles are in tension. this video is out of reality. as most of scientists. bro science rules forever...
You can decrease the difficulty on the reverse nordic by holding onto a resistance band or a cable, just make sure it's secure and you dont accidentally yank gym equipment down onto your body
An alternative to the rear delt cable fly, you could also use a chest press/rear delt machine, if able you can adjust the handles to the right setting so you can reach across your body to get a good deep stretch in the rear delts, and if the handle position can’t move then just turn your body and do them unilaterally
Eric is funny but doesnt give great advice when it comes to hypertrophy or really even strength training. He's just more of a lifting lifestyle dude with insane energy. I know he's going to go on a rant about how bent over barbell rows are great for getting those thicccc erectors, but that shit is pretty far fetched considering the erectors aren't a prime mover in the exercise as well as the fact that they stay fairly stationary during the exercise - even if horsecocking the weights. Its a decent overall back exercise, but shit for building the erectors. Deadlift variations, good mornings and loaded ~45 deg back extensions (finally an exercise where it makes sense to zercher the weight!) do a much better job for that.
The most consistent team out there! RP always coming through when I need something to listen to in-between sets.( I went phyco mode like Doc and don't use music😅). This is perfect timing...it is back and leg day so let's see how these guys can fuck me up.
Hey dr mike, i love watching your videos and you’ve helped me make substantial gains towards my fitness goals. I was hoping you could make a video adapting some of these (and other) exercises to people who do some of them because of surgical issues. Ive had a two shoulder surgery’s and can only bring my left shoulder back to 90 degrees if i go any further i risk hurting it. This eliminates most chest exercises. Any advice or suggestions could help.
13:00 I submit Ring Pushups for consideration- as far superior to the blocks. More work load, maybe even more stretch, recruits stabilizers as a bonus (avoid heavy bench shoulder wreckage), allows separation of hands (similar to dumbbells) as opposed to being fixed.
Dumbbell pushbacks work well if you combine them with curls. Might as well work push and pull simultaneously if you're already in a position that facilitates both.
I train at home and my favorite back exercise is the bent over barbell row I practice very good technique make sure I get a good squeeze and a good stretch
All respect to the level of intellect and experience these guys have but at this point these videos are just regurgitating the same 'buhht there be no stretch on this movement' in a different way. Most of these movements can be adjusted easily to get more or less stretch if you really find that to be that important. You can see Mike doing it in earlier videos too. You don't need 2 PHD holders to wrap this in formal language to pump out more and more of the same content. My personal problem is that every actual big person I know does not and never has bothered with any of this, they eat a huge amount of food and they consistently train hard. It aint that complicated. Milo seems like a very smart man, but if hes so smart then he too should know how to create a caloric surplus and push some heavy weight to get a very simple outcome. And he too would look like he knows what hes talking about too!
The other guy is wrong. Mike is like 5'6" (a lot of pro bodybuilders are short) and Milo is like 6'2"/6'3" or thereabouts. Its why Milo can look lanky/smaller in solo videos but his size is apparent side by side.
But how is it better than straight leg calf raises? Straight leg hits both calf muscles, seated only one. I am actually curious if there is a benefit because I just got Achilles tendonitis a couple months ago.
@@adammiller9179seated raises have been great for me because my gastroc is the limiting factor in standing raises so the soleus doesn’t get enough stimulus. Seated are like an isolation for the soleus.
Standing is a better stretch. Or if you don't want to stand, use a leg press machine and push the bottom edge of the platform with the ball of your feet.
Dr. Mike, what’s your honest opinion about some of these exercises Dr. Wolf is suggesting are not as effective, specifically the barbell rows? If I recall, your studies and assessment, concluded the barbell row is one of the bread and butter for overall back muscle growth.
You always have great videos, this one too, i completely agree for bent over rows, that you can replace them with chest supported row, even tho exercise is good and builds back. But with leg extensions and that movement, never. There is nothing better for quads then all out hack squat and leg extensions.
You will waste years trying to get your bad big doing chest supported rows. These ‘experts’ are telling you to set the weight down between reps on bent rows which is wrong. Bent rows are top tier back movement.
Lost me on bent over rows. I don't put it back on the floor. My stabilizers don't fatigue before my back. I hit my belly on every rep. I don't believe you.
@@edibaber5525 I have a hinge in my back. I'm doing 245 6 to 8 reps, it isn't difficult to maintain the position. In fact if I held the position after completing my final rep with the weight off the floor, I would probably fail in grip before my erectors failed. It's a bad critique of a great exercise. He's saying if you do the exercise poorly it isn't a great exercise, and he's out of his rabid a** mind if he thinks your erectors will fail before your late, rhomboids, traps, and rear delts.
Exercises hardest in the shortened position shouldn’t be discarded, they should be paired with exercises hardest in the stretched position. They are apparently better for mind-muscle connection for the area involved, and can be done more frequently than the latter. (In ATG we called the above short and long range exercises, respectively.)
EXCELLENT info! (As usual) Here is another exercise I found for the Triceps, based on what recent studies on muscle growth I could find, basically that you need resistance on the lengthened position and, if possible, have resistance in all core functions of the muscle in one exercise. (So for Biceps, for example, it's function is not only to contract the arms but also to turn the wrist, thus a turning motion in a curl provided superior muscle growth) I call it the "weighted seatbelt". Pick a Cable Machine, at least head height, I found it's a bit easier when above the head and either grip on the cable itself or find an extension that lets you grip the cable with your wrist in 90°s to it without issue. Stand sideways from the Machine, pick the cable into the hand furthest away from it so the cable goes across your body, much like a car seatbelt. From my findings, the exercise is even better if you turn about 20 degrees away from the machine, so the cable really runs like a seatbelt, although, depending on the machine, this might be uncomfortable, so don't do this without some clothes on at least. Now the meat and bones of this exercise is that you extend the arm slightly behind your body, which is one core function of the Triceps that doesn't find much use in most Triceps exercises that have peak contraction in the lengthened position and you want to keep your elbow anchored in place throughout the set. Now you simply extend your arm , as you would do with any other triceps exercise. Go light on this one, I found that after 2 sets of low weight, I had massive on set muscle soreness already. If nothing else, this is a real finisher for your Triceps isolation, for me it does fare better than dips, natural or machine, overheads, skullcrushers, pulldowns, both with straight/ezbars or dual ropes. It really got me to increase triceps strength and size significantly over the past Month of including it in my workout routine regularly. For best Results: Slightly flare your arm out so your arm runs almost perpendicular to the cable as goes across the body. (Again, that's what I found from my tests, results could vary, I am no scientist, lol)
As a huge Meadows fan and doing his training programs (There is 39 of them). He allready 14 years ago did his own variations in how to improve all these exercises. 1. He never did free barbell rows. But he did them in a smith machine. It removes some of the fatique part of the exercises and you are pulling the bar against you at the same time, pulling your shoulders back. 2. He used leg extentions on occasion, but not too often. And when he did, he added 20 or so partials from the bottom after you have fatigued the shortened position. 3. He often did partial swings with dumbells. You would do 30 or so reps with a lot heavier dumbells so you stay in a more even restitance curved in the more lengthed position. 4. He made the variation (I have not seen it before from any other before him) where you keep your feet on a box and hands on blocks just as shown here. He would also use chains over his neck to make the movement heavier and he wanted you to emphazise the stretch by pausing in the bottom. 5. He had his own variation where you turn your palm so it faces the ceiling during the kick back. He would also superset this exercise with another tricep exercise which favoured the stretch. So, listen to Meadows and be ahead of everyone else. Even the science.
Please correct me if I'm wrong, but... You can also just not set your barbell or dumbells down on the floor when performing bent over rows. Time under tension will remain constant, and you can achieve the stretch. As for worrying about fatiguing other muscles, this is a compound movement and stimulates greater overall muscle activation, thereby resulting in greater hypertrophy.
If you're trying to build your upper back but are limited by lower back, you are not going to reach your goal. If your lower back can handle the weight and still recovery for other exercises like hip hinges, then you can do it without resting the weights.
I have almost never seen anyone do bent over rows where the touch the bar or dumbbell to the ground. It looked like they purposely did the exercise wrong so they could have an extra reason to correct it.
I’m so happy for this information. The wrong examples in this video is excercises I never liked and the right ones I do daily! Maybe my I was right to go on my feeling
Is biasing the lengthened position in reverse nordics really such a big deal that you should sacrifice stability and isolation that a leg extension would give you? I don’t think you can push to failure as hard on reverse nordics than extensions.
Dude bent over rows have been a staple in my program for 3 years and they have built my back from medium shirts to XL. Beginners, dont let this discourage you from movements like heavy presses and pulls
Pendlay Raw is like Deadlift, not the best for hypertrophy but an insane good exercise. Also resting the bar is done so you don't do the touch and go cheat like in deadlifts. Even in pull ups or bench press plenty of people cheat that way and it's hurting more than helping. Resting the bar in the floor during a pendlay raw is like locking the elbows in bench press or dips, not the most optimal yet the best for funcionallity and overall strenght gains.
You can still use dumbbells and get a great stretch in your rear delt. What you have to do is lay sideways on a bench with one DB in the top hand and when you lower the DB follow the same motion as a rear delt fly.
Every time you have someone like Mylo Wolf, Meno Henslemans or Eric Helms on the channel I always think, wow they’re tall, then I realize Mike is just short
have to defend my barbell rows: 1. don't touch the floor (use straps when you get strong) 2. I like the free posterior chain stimulus/deadlift carry-over/total body strength I get and since I do not train legs too seriously it does not inhibit me a ton(I think most guys fall in this category), you could put it on Deadlift/Leg day 3. just cheat a bit to smooth out the resistance curve, beginners start a strict as possible, but slowly introduce momentum at some point, makes progressive overload a lot easier + nasty weighted stretch with peak forces the bottom Machine are fine, but BB Rows are just really fun and stimulative IMO plus some ppl get chest pain when doing heavy chest supported rows
They are either purposely trying to create comment engagement or they don’t know what a bent row is compared to a pendlay row. Either way it’s pretty douchey to say in a video if you claim to be an expert.
Seriously! I don’t know where all this oh it fatigues you in this and that came from. If you can’t do them because of your core or low back that means you absolutely should do them because that means you’re super weak in those areas.
His point is, the movement is meant to target a certain muscle, not a large group. The fact that it can fatigue your posterior chain, makes it essentially inferior in the context of this video
@@Arakune no, the movement is not meant to target a certain muscle. It's a compound movement meant to target multiple areas and induce maximal endocrine response. It does that perfectly.
I prefer compounds as much as possible, but I’ll vouch for the overhead tricep isolation. I immediately got more weight, less joint strain, better rep range, and better mind/muscle connection by isolating. Overall, way better results for a minor time trade-off.
I am no sports doctor, but to focus on the stretch alone does make sense to me.. how about ease to perform, how do you even progress a Nordic extension, how do you take it beyond failure?. I will stick with the leg extension
These video aren’t made for those people. Not everyone coming to this page is an experienced lifter and a lot of people are finding this information for the first time and in the long run it’s made for them. Not you or other experienced lifters.
All you have to do to maximize stretch on the bent over rows is not bend over so far and let your back curve around with arms extended pause and come up still a great exercise just not best for stretch hypertrophy
I only do chest supported rows because the bent over version is so hard for my spinal erectors that they always fail before my back even when using a belt, and for that same reason you can´t let the barbell hang for 2 seconds at the bottom or do slower eccentrics (you spinal erectors will fail), a chest supported version is almost always better unless you lower back is so jacked this isn't a problem, for me it's always chest supported rows or 1 arm dumbbell rows with my hand and knee on the bench.
I would never have thought to do deficit pushups had I not seem them on the channel some months back. absolutely brutal way to finish off a chest day. especially if you myorep match them.
The Helms row, fixes the bent over row problems. You can also doing it lying prone on a bench. No need for the chest-supported machine for T-bar rows, unless you are getting commissions for helping promote it
So starting with a BS take to stir up controversy in the comments clearly works. Dr. Wolf is probably technically correct about the bent over row as depicted. So what? These bent over rows depicted were the least optimized version for hypertrophy. Dudes still grow house big with them. If you want to optimize, then we know a whole set of ways to change them. 1.Don't use dead stop, keeping the tension and do them RDL style. 2.Elevate your feet or lower the bar resting spot to get depth and stretch. 3.Add half reps, or one and a half reps. Sorry full rom peeps. I'm honestly surprised he didn't go after Pendlay rows, lol. T-Bar rows are great too! Simple machine, amazing exercise. Going after leg extensions is...a choice. You can push the seat back and increase your hip angle with a prop. The studies so far show great Rectus Femoris growth for trained participants at 40°. The studies also show that Rectus Femoris also grows with standard extensions so don't sweat it if you can't make your extensions decline or do the Limbo or sissy squat. It's not bad info, but they are definitely making a weak case for the first two exercises. Calf Raise info was golden. Such an easy exercise, all you need is a step and a solid handhold. Dr. Mike has a good video on those. Eugene Teo as well. For the reardelts, you can sit and lean forward into a bench at that same forward angle Dr. Mike was at, and do lateral raises and get the benefits. Side or front delts do not get a "full ROM" from lateral or front raises, but the angle and your shoulder anatomy gives plenty stretch for the rear delts during those raises. The cross body pulley pulls are amazing though! Great exercise. Great pushup variations, see Dr. Mike's video where he gives hypertrophy focused pushup form. If you can hold a slight pike position, your hips held in a little hinge, you can move your center of mass weight towards your hands. Personally, I recommend as a first goal getting a super controlled form, like you are planking for the whole set, hands right outside shoulder width, and getting up to at least 3sets of 25 maintaining that form. Great for concentration and work capacity. That is when I would start changing form, but you do you, bud. Dumbbell kickbacks. Does anyone outside of workout videos do those? I think I did when I was watching the Cindy Crawford workout video in the 90's. I was young, the Seal soundtrack still slaps, and I learned about dumbbell flys from Ms. Crawford. Still do flys to this day. Thanks Cindy. Anyway, yeah don't do kickbacks, don't take kickbacks. He's right, extend weight overhead. If you like cable tricep pushdowns a lot, you can attach long ropes and pull from chest height back toward the outside of your hips. ROM is huge and you can control your form and path to really feel that long head work...wait... Anyway, many good points by the Doctors. The rage bait is real though, lol.
@@beardyben7848 they have doctor in their title so I guess everything they say should be taken as gospel. As if a doctorate in fitness means anything lol
1. Bent-over row: I totally agree. However, in lieu of a T-bar row (this isn't the most accessible piece of equipment, you know...), I just recommend chest-supported rows. They're not perfect, but they do fix some of the issues, especially when you use dumbbells. 2. Leg extensions: I agree here, too. Honestly, I'd say just do squats. If you really want to isolate the quads, do some sissy squats. I don't dislike the reverse Nordic curl suggestion, too, but I think this can be pretty controversial due to the stress it can place on the knee. 3. Seated calf raises: calf raises, deficit calf raises, hops, single-leg calf-raise, sprints, etc. I just think there are generally a bunch of superior calf exercises. 4. Rear-delt raises: I partially agree; the way Mike exhibits the exercise is awful. You can put yourself in a better position for more a effective movement (deeper hinge, different path, etc.). Again, chest-supported can be useful here. Cables, in my opinion, offer only a slight benefit, and if you're going to use cables, I'd recommend loading unilaterally. 5. Push-ups: as someone who can do more than 40 consecutive push-ups, I agree. I have several solutions, but the main issue with using blocks like you show is that it can be rough on people's wrists. What I prefer to do is suspension pull-ups on rings (sometimes extending to pelican push-ups), sometimes on a decline. Way, way better. If you don't have access to this set-up, then my other solution (albeit, possibly controversial) is adduction/rotation push-ups, followed by regular push-ups. This is a great way to isolate the chest and to hit it really hard. I'll do these on a decline with rings for a really effective exercise sometimes, too. 6. Triceps kickbacks: I think these undeservingly get a bad wrap. These can be a great primer and function differently than the French press as you show in the video. Both exercises obviously extend the elbow, but the elbow IS in different positions and the muscles are therefore recruited slightly differently. I do French presses if I don't have a good apparatus to lean on, but I would way prefer an incline tricep extension. Bodyweight tricep extensions are good and underutilized, too. But yeah, I do kickbacks and feel they are unique and beneficial. Just don't ONLY do them. One of the issues you have with some of these exercises is the resistance curve. In my opinion, it's good to sometimes train in varying "curves" and too many people limit themselves to only training in one. This is kind of like saying that you should never do incline curls and only ever so spider curls. Do both! And standard curls. So I don't completely agree on this point. Also, regarding bending over, like I mentioned, I mitigate this by using a bench. Incline benches are great at helping support the chest so you can focus on strengthening certain other areas such as with rows and kickbacks. I would have definitely had a slightly different list. Some good points, but I think a few issues, too.
I’m starting the proposed beginner program posted 3 years ago. The barbell is smack in the middle of the first and second day of the program. - Squat - Seated Hamstring Curl - Incline Bench Press - Barbell Row - Lateral Raise - Barbell Curl - Overhead Triceps Extension Should I swap out the barbell row for the t bar row?
@Wolfcoaching I love all of these variatuons and have been working to engineer all these same philosophies in strength curves and lengthened tension into my training as best as i can with what i have in my gym. One thing i have not seen you guys comment on is ab work. In my opinion the best exercise BY FAR that has allowed me to get into an extremely extended stretche position for my abs (especially lower abs) is the GHD situp. Huge stretch and the most weight in the curve when you're arched way back with your head to the floor, easier as you sit up to the top. Decline situp benches still have you basically neutral at the bottom bwcause your hips are not extended and you cant arch the spine back. And even a dragon flag or candlestick just has you go to neutral at the bottom. Ab mat situps and GHD situps are one thing i think CrossFit got really right becauae they both emphasize this stretch. The best ghetto rig setup ive been able to do to mimic this at my gym (which doesnt have a ghd) is to actually sit on the Bosu Ball and lock my feet under something, this way i can extend fully back and down around the curve of the ball and touch my head to the floor behind me. I have found this to be a far better ab stretching stimulus than regular flat situps or leg raises or ab crunch machine I've ever used.
was doing bent over row a lot and i always knew it sucked (this exercise gives really no punch!) but now you gave me the last push to skip it completely!
Thank you for having me, Mike! If you enjoyed this video, there's a lot more on my channel 🤟
Watched your video with Jeff Nippard, great stuff!
For some reason, I thought you were a lot shorter. Like maybe 5'10" max.
Awesome video
Side lying single arm rear delt raises, lateral raises w a dumbbell seem like they could be similarly effective to the cross body cable rear delt fly
@@leonkennedy9739 He might be only 5' 10 mike is a roid munchkin
If you two don’t do a Mario and Luigi group costume for Halloween you’re missing out on gold branding opportunities.
Wario and Waluigi tbh
That's a very good way to get sued to oblivion by Nintendo
@@saad_ghannam how do *cough* parodys get away with this then?
dr mike grows a *mustassscchh* 😂
Id pay to see this 😂
When Milo is talking about leg extension, Dr Mike looks like he's getting a time out for his behavior
I’m upset you commented on this first
I was justtt about to say this 😂😂😂😂
I'm like, why does he look so sad like someone stole his toys or something lol
😂😂😂
Dr. Mike contemplating all of the missed opportunities for gains from choosing suboptimal workouts
Never knew Dr Mike could be so silent in an RP video.
Because hearing Milo talk made all of Dr. Mike's blood go from the brain to his groin area.
because milo paid to post on the RP platform… mike &rp making money hand over fist these last few months
theyre friends @@pretty_flaco
Prob he's not a big fan of the Andrew Tate vibes
@@pretty_flacothey have to make sure all the butlers get the newest lamborghini
Dr mike and Dr helms taught me the best and simplest ways of hypertrophy in easy to understand terms. Dr wolf and menno henselmans taught me that being super nit picky can very marginally increase gains, and dr pak taught me to calm down and do what's also fun. Thanks everyone.
I’m too broke for a gym membership, the bent over row is all I haaaaaave
Dude in the yellow was describing pendlay rows which are done with heavy weight. Don’t set the weight down between reps during bent rows and you will get a huge back.
They will still get you a big back don't worry. I do agree with them the T-bar machine rows are better but bent rows will still build lots of muscle as they have done so in the past for lots of lifters.
Do dumbbell rows. They’re really good
Get some bands . A stepper or bench.
Thank you!
I love how Dr. Mike just kinda gradually leaves the set until Dr. Wolf is alone 😂
I didn't even notice that until the very end 😂
He was there, it was just hard to keep him in frame while pointing the camera at Milo's face
He's mastered the ability of standing so incredibly still that he became invisible to the eye
Dr. Mike had to check his lambos, RP app and his stocks real quick.
@@orangemaniabrother2232 gotg reference?
I progressively overload my push ups by dirty bulking.
😂😂😂😂
I like the way you think
A solid plan.
Dirty bulking and Diabetes are buddies, be safe out there.
i just put weight plates on my back lol
As a 6’6 guy, nothing beats bent over rows and dumbell rows for back growth. No back machines allow me to stretch my back
Bro your tweaking if you think I'm switching leg extension for a fucking Nordic curl
Great exercise once you can do them well. Also, you don't even need to drop leg extensions. I like to do 2 sets of leg extensions followed by 2 sets of reverse nordics, never had better quad DOMS in my training career.
>sees extension
>"fucking Nordic curl"
He looks like a tweaker
Dude, I can do leg extensions on a machine for quads all day long. I try those Reverse Nordic Curls or Sissy Squats and a knee cap is going to go shooting across the room! I’ve tried them. That ish is brutal on the knees. No thanks!
You Fkn can’t do it even if u tried
You guys might be smart, but the doggo was my favourite in this.
How did you comment 3 hrs ago when it was posted 1 hour ago?
@@pooppooop8668 he's a paid member of the channel, thus gets the videos ahead of the rest of us free subscribers
@@namesundarThe rich get richer... 🤦🏼♂️🤦🏼♂️🤦🏼♂️
@@MeanBeanComedy how he’s just spending money there is no return
It's not extra money for nothing, there's extra videos and extended versions of the joke videos for members. The early access to regular free videos is just a bonus.
I was worried my bosu ball pistol squats were going to get featured but thankfully they didn’t make the list!
😂
Honestly if you can do a pistol squat on a bosu ball without breaking your ankles you must be doing something right 😂
I really really like the idea of the "resistance meter" showing the, I guess, effort curve. I hope it's not as annoying to animate and time as I'd assume because that seems like a really neat addition to more thoroughly, express how an exercise will feel.
With reverse nordics, I started doing them assisted with a band. Now I'm doing them loaded. Its a phenomenal excercise
I will barbell row until my dying days.
Yes bro I love bent over rows 👊💪
I would love to see your back
It grows my back, I can do it at home. But I never put the weight down and I stretch at the bottom position.
Idk why it hurts my lower back
@@omary702 it's the weakness leaving your body. Jk but not really.. though it's probably bad form due to lacking stability, which makes it more important for you to do it more..rather than avoiding it by using a supported row.
SHOTS FIRED ON BENT OVER ROWS SHOTS FIRED
Considering Mike always has them on his back day vids, though he does them with the full stretch
Back shots?
You either didn't listen or failed to understand
Ranking chest supported Row over Bent over Row is insane, in my humble opinion.
@@stepp___ chest supported row actually my goat though
I do bent rows specifically because they fatigue the erectors so well. One of the best back thickness builders out there.
As Arnold himself as said. Love the BOR
Why not good mornings?
that's a hamstring exercise @@Bapiten-hy3lk
@@Bapiten-hy3lkMore hypertrophy from rows. Why load up the low back like that? Bruce Lee AND Louie Simmons broke their spine doing those.
@@Bapiten-hy3lk What about them? I do them as well, mainly for hammies but yes they do train the lower back. The difference is for bent rows I stand on plates to elongate the ROM and allows me to round my back at the bottom, flexing the erectors and allowing me to train them better than in an isometric position like on most hip hinges
Will never give up bent over rows. My friends, sometimes its okay to just do movements because you think they are fun.
Or because they’re actually really effective. And saying they aren’t is nonsense
Right specifically with dumbells (for me) bent over raw is great!
@@fredselvaggio1435I don't think people realize the amount extra muscle you might gain doing the "optimal" exercises is negligible for the most part. It might even be offset by you actually pushing yourself harder on the "inferior" one.
I do like T-rows better, but yeah if barbell rows were good enough for Dorian and millions of people, it's good enough for you.
@@fredselvaggio1435 he is simply saying that if your goal is back hyperthrophy its not optimal
however if you goal is to ALSO strengthen stabilizer muscles and core, then its an excellent choice!
make informed decisions is the moral here, dont be defensive about it :)
@@alexmadgic6602bent over raw is my favorite
Mike just sitting there was the funniest shit ever
Looks like a drunk guy sitting alone at bar sulking with his thoughts.
I have a home gym but without cables. I solved the rear delt stretch problem like this:
I lie on the bench, slightly sideways, then perform a dumbbell raise unilaterally from crossed-over to the top and slooooowly back down. Only issue is that working unilaterally takes twice the time to do the exercise. But that's what I get for not having cables :)
This movement absolutely blasts my rear delts. The only other thing that causes more burning is calf raises. I also feel like it's less awkward than crossing my arms in front of my body with cables.
Doesn't take twice the time if you train one side while resting the other one, which shouldn't be a problem with a muscle as small as the rear delt.
@@DestopLine I meant relative to the cable option demonstrated in the video
@@gilhuberman261 It does take more time exercising (for the same amount of total effort), but if you include resting time then it's the same
Amazing idea. Thanks, I'm going to do this.
Hey, why didn't Dr Mike demonstrate the Nordic? That would've been a delight.
He’s “not flexible enough because he’s too jacked” 😝
Dr Mike is nearly 40, Nordics are for people with young healthy tendons.
@@asprinklingofclouds I thought he was nearly 50! I am nearly 40 and I want to call him Uncle Misha.
Lol wth was up with that? I cant imagine doing nordics on leg day. Thats nuts.
There’s a skill component to nordics like with all exercises. Maybe he’s never done them or not nearly as often and as they were showing technique, it was better to show someone who does the usually
Blue is the violet,
Red is the rose,
Never stop doing
Bent over rows.
I agree fuck science
They strain my neck
Nah, I save my lower back for Deadlifts. Chest-Supported T Bar for upper back.
@@joelsium1236 You're still following science.
The most fun exercise for me along with deadlifts. I'll never stop doing them ❤
6:52 oh yeah. TOTALLY gonna do that at the gym.
Thanks for putting this together! My 13 year old is just getting into weight lifting, and I want to teach him the best techniques/exercises.
Dr. Mike, I’m a personal trainer and would love to see a series geared towards the most practical info for trainers. I know the content already exists across your channel videos but I’m sure it would be handy for trainers out there to have the top priority knowledge and applications to help their clients condensed into a playlist. Love you man, thanks for all the help.
Dr Mike is my favorite short king.
Not short where it counts.
I've been doing assisted reverse nordics for about two weeks now and it's been working for me.
It takes a little getting used to (at least if your hip mobility is as bad as mine) but it makes me sore like nothing else
The problem is ankle tbh
@@wertyuiopasd6281 I put one of those squishy cylindrical barbell pillows under my ankles. Just enough support, but doesn't shift the point of balance too far forward
Incoming mirror Doggo at 3:30
Instead of rear delt cable crossovers, you can also do a smiliar exercise on a rear delt fly machine. Instead of sitting at the machine as you normally would, sit sideways at a 90-degree angle. Now perform the exercise with one arm at a time, achieving both maximum stretch with a lot of weight. I saw this on Jeff Nippards channel a while ago and holy, this has helped me so much.
Not my beloved bent row 😭
Haha im protesting that! "Postural muscles will be fatigued"....yea, if youre a girl
Don't worry And use straps xD
Go on a deficit *tada* problem solved
@@alexandrudinca3080 it is also the erectors spinals that gets tired. But i do it from time to time, its fun
All of the information in these videos is centered around hypertrophy. Bent rows certainly aren’t ideal in that instance, but for building the top end of a deadlift there isn’t anything better.
If you do heavy hip hinges like rdls and good mornings, a barbell row should feel like a breeze on the posterior chain
Even with deficit flexion rows, the spine erectors aren't a limiting factor for me. The lats are. And this is with the same weight I would do with good mornings.
And if you can't do super heavy hinges, then the BB Row is a waste of time for upper back hypertrophy.
Yyyyyyyup.
@herrro6287 Ah, it must be my heavy RDLs that make the bent over row seem easy on my lower back. If I go too heavy it's the upper portion of the lift that fails and I just drop some weight, next set.
@@adammiller9179great way to stay weak
Advantage of the bent over row: I can do it with my barbell at home.
I m glad to see you tackle the DB kick back. I never liked that exercise, it feels super inefficient. And you definitely can't load it up very well.
You don't need to load it up, that's the point. I do it with cables however. It seems to just hit a little better. Really works well for me as a finisher.
@@MrBottlecapBillon cables the kickback is much better
Who’s putting the barbell back on the floor between reps on bent over rows?
No one but they couldn't make a controversial video that gets comments if they said that, I mean hell mike has been a huge advocate of bent over rows especially deficit ones
Yeah and if you stand on a small platform the problem goes away😊
I've seen it. Dorian maybe?
i like to do it to rest my spinal erectors. but i can have still amazing stretch and everything. it is a name for this particular row and after time i started to prefer it. but i do other variations as well. you can actually stretch your muscles better because under heavy weight your muscles are in tension. this video is out of reality. as most of scientists. bro science rules forever...
This video was very helpful for me. It answered questions I didn't even know I had. Thanks guys.
1:25 I can hear Bromley raging right now
Potato sack physique
thanks for sharing, you inspired me to try something new
You can decrease the difficulty on the reverse nordic by holding onto a resistance band or a cable, just make sure it's secure and you dont accidentally yank gym equipment down onto your body
nonono, plz yank gym equipment down my body, I'll have a tasty law suit
Leg Extension is one of the exercises that built my Quads insanely 💪🏻
An alternative to the rear delt cable fly, you could also use a chest press/rear delt machine, if able you can adjust the handles to the right setting so you can reach across your body to get a good deep stretch in the rear delts, and if the handle position can’t move then just turn your body and do them unilaterally
I’m so excited for Eric bugenhagen to react to this 😂
Eric is funny but doesnt give great advice when it comes to hypertrophy or really even strength training. He's just more of a lifting lifestyle dude with insane energy. I know he's going to go on a rant about how bent over barbell rows are great for getting those thicccc erectors, but that shit is pretty far fetched considering the erectors aren't a prime mover in the exercise as well as the fact that they stay fairly stationary during the exercise - even if horsecocking the weights. Its a decent overall back exercise, but shit for building the erectors. Deadlift variations, good mornings and loaded ~45 deg back extensions (finally an exercise where it makes sense to zercher the weight!) do a much better job for that.
The most consistent team out there! RP always coming through when I need something to listen to in-between sets.( I went phyco mode like Doc and don't use music😅). This is perfect timing...it is back and leg day so let's see how these guys can fuck me up.
This dude and his research has had such an impact on my training. Thank you so much for improving my life by such a strong factor Dr Wolf
Hey dr mike, i love watching your videos and you’ve helped me make substantial gains towards my fitness goals. I was hoping you could make a video adapting some of these (and other) exercises to people who do some of them because of surgical issues. Ive had a two shoulder surgery’s and can only bring my left shoulder back to 90 degrees if i go any further i risk hurting it. This eliminates most chest exercises. Any advice or suggestions could help.
13:00 I submit Ring Pushups for consideration- as far superior to the blocks. More work load, maybe even more stretch, recruits stabilizers as a bonus (avoid heavy bench shoulder wreckage), allows separation of hands (similar to dumbbells) as opposed to being fixed.
Dorian Yates, best ever back in all of bodybuilding, how did you achieve those insane lats? ... bent over rows
Bugenhagen is going to have a great time with this
If your hamstrings are limiting you on bent over rows you need to work on hamstring length and strength
RDLs helped a TON for me. Love the BB row now 💪
Dumbbell pushbacks work well if you combine them with curls. Might as well work push and pull simultaneously if you're already in a position that facilitates both.
I train at home and my favorite back exercise is the bent over barbell row I practice very good technique make sure I get a good squeeze and a good stretch
Fuck if I'm replacing bent-over rows, one of my favorite excercises..
All respect to the level of intellect and experience these guys have but at this point these videos are just regurgitating the same 'buhht there be no stretch on this movement' in a different way. Most of these movements can be adjusted easily to get more or less stretch if you really find that to be that important. You can see Mike doing it in earlier videos too. You don't need 2 PHD holders to wrap this in formal language to pump out more and more of the same content.
My personal problem is that every actual big person I know does not and never has bothered with any of this, they eat a huge amount of food and they consistently train hard. It aint that complicated. Milo seems like a very smart man, but if hes so smart then he too should know how to create a caloric surplus and push some heavy weight to get a very simple outcome. And he too would look like he knows what hes talking about too!
@@vijfendertigbruh he literally said its a great exercise even for hypertrophy all he is saying is that if you want the best option do this instead
Do what you enjoy 💪🏽
you don't need to replace it if you enjoy them, you'll still get some growth but it creates more fatigue
Keep doing it, its a great exercise and has its own merits
Seeing you guys side by side is really eye opening. Milo must be like 8 foot tall?
5.8. Dr Mike is just jacked garden gnome
Mike is 5'11" and Milo is 6'0"
@@pancakerizer that last inch is the glimpse into infinity
I saw the opening scene and thought, "Can I please see them in armor with Wolf as a WoW Human and Mike as a Tolkien Dwarf?" Epic imagery.
The other guy is wrong. Mike is like 5'6" (a lot of pro bodybuilders are short) and Milo is like 6'2"/6'3" or thereabouts. Its why Milo can look lanky/smaller in solo videos but his size is apparent side by side.
Seated Calf raise has worked wonders on my decade long battle against achilles tendonitis!
But how is it better than straight leg calf raises? Straight leg hits both calf muscles, seated only one. I am actually curious if there is a benefit because I just got Achilles tendonitis a couple months ago.
@@adammiller9179seated raises have been great for me because my gastroc is the limiting factor in standing raises so the soleus doesn’t get enough stimulus. Seated are like an isolation for the soleus.
Standing is a better stretch. Or if you don't want to stand, use a leg press machine and push the bottom edge of the platform with the ball of your feet.
Seated calf is a soleus biased movement, throw in a deficit and it builds the outer calves in ways that a standing calf raise never has
Dr. Mike, what’s your honest opinion about some of these exercises Dr. Wolf is suggesting are not as effective, specifically the barbell rows? If I recall, your studies and assessment, concluded the barbell row is one of the bread and butter for overall back muscle growth.
You always have great videos, this one too, i completely agree for bent over rows, that you can replace them with chest supported row, even tho exercise is good and builds back. But with leg extensions and that movement, never. There is nothing better for quads then all out hack squat and leg extensions.
You will waste years trying to get your bad big doing chest supported rows. These ‘experts’ are telling you to set the weight down between reps on bent rows which is wrong. Bent rows are top tier back movement.
I always come fast for daddy Mike.
Even faster if he puts a finger from behind
Lost me on bent over rows. I don't put it back on the floor. My stabilizers don't fatigue before my back. I hit my belly on every rep. I don't believe you.
Exactly, maybe your stabilisers wouldn't fatigue if you, y'know, used them
@@edibaber5525 I have a hinge in my back. I'm doing 245 6 to 8 reps, it isn't difficult to maintain the position. In fact if I held the position after completing my final rep with the weight off the floor, I would probably fail in grip before my erectors failed. It's a bad critique of a great exercise. He's saying if you do the exercise poorly it isn't a great exercise, and he's out of his rabid a** mind if he thinks your erectors will fail before your late, rhomboids, traps, and rear delts.
Exercises hardest in the shortened position shouldn’t be discarded, they should be paired with exercises hardest in the stretched position. They are apparently better for mind-muscle connection for the area involved, and can be done more frequently than the latter.
(In ATG we called the above short and long range exercises, respectively.)
Rear delt cable flies are my favorite to failure for hypertrophy
EXCELLENT info! (As usual)
Here is another exercise I found for the Triceps, based on what recent studies on muscle growth I could find, basically that you need resistance on the lengthened position and, if possible, have resistance in all core functions of the muscle in one exercise. (So for Biceps, for example, it's function is not only to contract the arms but also to turn the wrist, thus a turning motion in a curl provided superior muscle growth)
I call it the "weighted seatbelt".
Pick a Cable Machine, at least head height, I found it's a bit easier when above the head and either grip on the cable itself or find an extension that lets you grip the cable with your wrist in 90°s to it without issue.
Stand sideways from the Machine, pick the cable into the hand furthest away from it so the cable goes across your body, much like a car seatbelt.
From my findings, the exercise is even better if you turn about 20 degrees away from the machine, so the cable really runs like a seatbelt, although, depending on the machine, this might be uncomfortable, so don't do this without some clothes on at least.
Now the meat and bones of this exercise is that you extend the arm slightly behind your body, which is one core function of the Triceps that doesn't find much use in most Triceps exercises that have peak contraction in the lengthened position and you want to keep your elbow anchored in place throughout the set.
Now you simply extend your arm , as you would do with any other triceps exercise.
Go light on this one, I found that after 2 sets of low weight, I had massive on set muscle soreness already.
If nothing else, this is a real finisher for your Triceps isolation, for me it does fare better than dips, natural or machine, overheads, skullcrushers, pulldowns, both with straight/ezbars or dual ropes.
It really got me to increase triceps strength and size significantly over the past Month of including it in my workout routine regularly.
For best Results: Slightly flare your arm out so your arm runs almost perpendicular to the cable as goes across the body. (Again, that's what I found from my tests, results could vary, I am no scientist, lol)
As a huge Meadows fan and doing his training programs (There is 39 of them). He allready 14 years ago did his own variations in how to improve all these exercises.
1. He never did free barbell rows. But he did them in a smith machine. It removes some of the fatique part of the exercises and you are pulling the bar against you at the same time, pulling your shoulders back.
2. He used leg extentions on occasion, but not too often. And when he did, he added 20 or so partials from the bottom after you have fatigued the shortened position.
3. He often did partial swings with dumbells. You would do 30 or so reps with a lot heavier dumbells so you stay in a more even restitance curved in the more lengthed position.
4. He made the variation (I have not seen it before from any other before him) where you keep your feet on a box and hands on blocks just as shown here. He would also use chains over his neck to make the movement heavier and he wanted you to emphazise the stretch by pausing in the bottom.
5. He had his own variation where you turn your palm so it faces the ceiling during the kick back. He would also superset this exercise with another tricep exercise which favoured the stretch.
So, listen to Meadows and be ahead of everyone else. Even the science.
Please correct me if I'm wrong, but...
You can also just not set your barbell or dumbells down on the floor when performing bent over rows. Time under tension will remain constant, and you can achieve the stretch.
As for worrying about fatiguing other muscles, this is a compound movement and stimulates greater overall muscle activation, thereby resulting in greater hypertrophy.
If you're trying to build your upper back but are limited by lower back, you are not going to reach your goal. If your lower back can handle the weight and still recovery for other exercises like hip hinges, then you can do it without resting the weights.
Compound movements don't equal better hypertrophy. As long as you're training to failure.
I have almost never seen anyone do bent over rows where the touch the bar or dumbbell to the ground.
It looked like they purposely did the exercise wrong so they could have an extra reason to correct it.
7:36 we appreciate you, Scott.
I’m so happy for this information. The wrong examples in this video is excercises I never liked and the right ones I do daily! Maybe my I was right to go on my feeling
Is biasing the lengthened position in reverse nordics really such a big deal that you should sacrifice stability and isolation that a leg extension would give you? I don’t think you can push to failure as hard on reverse nordics than extensions.
It’s not but then you couldn’t make endless content about it.
Dude bent over rows have been a staple in my program for 3 years and they have built my back from medium shirts to XL. Beginners, dont let this discourage you from movements like heavy presses and pulls
Anyone else exhausted by the most "optimal" way of training seemingly changing every week? Fuck me, just stick to the basics and do them well.
Booo
well yeah. thats how science works. it evolves.
Pendlay Raw is like Deadlift, not the best for hypertrophy but an insane good exercise. Also resting the bar is done so you don't do the touch and go cheat like in deadlifts. Even in pull ups or bench press plenty of people cheat that way and it's hurting more than helping.
Resting the bar in the floor during a pendlay raw is like locking the elbows in bench press or dips, not the most optimal yet the best for funcionallity and overall strenght gains.
You can still use dumbbells and get a great stretch in your rear delt. What you have to do is lay sideways on a bench with one DB in the top hand and when you lower the DB follow the same motion as a rear delt fly.
Every time you have someone like Mylo Wolf, Meno Henslemans or Eric Helms on the channel I always think, wow they’re tall, then I realize Mike is just short
Also sorry for the misspelling of any of their names lol
have to defend my barbell rows:
1. don't touch the floor (use straps when you get strong)
2. I like the free posterior chain stimulus/deadlift carry-over/total body strength I get and since I do not train legs too seriously it does not inhibit me a ton(I think most guys fall in this category), you could put it on Deadlift/Leg day
3. just cheat a bit to smooth out the resistance curve, beginners start a strict as possible, but slowly introduce momentum at some point, makes progressive overload a lot easier + nasty weighted stretch with peak forces the bottom
Machine are fine, but BB Rows are just really fun and stimulative IMO plus some ppl get chest pain when doing heavy chest supported rows
2: Why would most guys not train legs seriously? I do Chest-supported row so that I save my lower back for leg days.
They are either purposely trying to create comment engagement or they don’t know what a bent row is compared to a pendlay row. Either way it’s pretty douchey to say in a video if you claim to be an expert.
There’s no reason to defend the rows bud everyone with a brain knows they’re goated … this video felt like Vietnamese propaganda
Mike has even said hitting other muscles in an exercise is fine and Wolf is saying no to it.
@@adammiller9179That sounds more like a weak lower back issue than anything
If your postural muscles are fatiguing in a bent over row, you have serious problems with your posterior chain
Seriously! I don’t know where all this oh it fatigues you in this and that came from. If you can’t do them because of your core or low back that means you absolutely should do them because that means you’re super weak in those areas.
@@movestattoo4561 along with some reverse hypers, deadlift hypers, good mornings and Romanians
His point is, the movement is meant to target a certain muscle, not a large group. The fact that it can fatigue your posterior chain, makes it essentially inferior in the context of this video
@@Arakune no, the movement is not meant to target a certain muscle. It's a compound movement meant to target multiple areas and induce maximal endocrine response. It does that perfectly.
I prefer compounds as much as possible, but I’ll vouch for the overhead tricep isolation. I immediately got more weight, less joint strain, better rep range, and better mind/muscle connection by isolating. Overall, way better results for a minor time trade-off.
Vids like these are the trailers for the next special by Rick the Stick. Thank you for being myyy friieeeend
Honey, wake up!
Temu Hany Rambod just posted again.
3:45 right after they talk about mikes height the camera man zoomed out to show his whole body👌🏻
I am no sports doctor, but to focus on the stretch alone does make sense to me.. how about ease to perform, how do you even progress a Nordic extension, how do you take it beyond failure?. I will stick with the leg extension
I don't know what I enjoy more, Mike's sage advice or his dry humor.
Only the pencil necks are avoiding the Chad row, therefore Milo Dog = pencilneck
Sticky Ricky Little Dicky
Me too. I’m the pencil neck
Who the frick doesn't like horsecocking heavy loads
Seriously it's all the same bs. "Stretch resistance tempo blah blah blah"
Lift weights and eat food. 💪🏽
Ironically enough the guy looks kinda small tbh
Enough w the triceps kickbacks, please. We get it! No person w an oz of knowledge has done kickbacks for years
These video aren’t made for those people. Not everyone coming to this page is an experienced lifter and a lot of people are finding this information for the first time and in the long run it’s made for them. Not you or other experienced lifters.
@@pwnagraphic690 I’d argue that the average lifter knows the uselessness of kickbacks.
@@SmoothHandleNo they don't. Stop being so negative about it, it's not that serious 😊
Lol the average lifter know almost nothing, I see lots of people doing this bad exercises.
@@fabiontona yes, they do. Stop being so negative.
Bent over rows were shown on this channel so much over the years
Yes and even Milo said it is still a great exercise ,one of the best even, all he says is that if you want to maximize hypertrophy do this instead
Do what ?
So?
It's not the best or most optimal for hypertrophy. That's it.
All you have to do to maximize stretch on the bent over rows is not bend over so far and let your back curve around with arms extended pause and come up still a great exercise just not best for stretch hypertrophy
I only do chest supported rows because the bent over version is so hard for my spinal erectors that they always fail before my back even when using a belt, and for that same reason you can´t let the barbell hang for 2 seconds at the bottom or do slower eccentrics (you spinal erectors will fail), a chest supported version is almost always better unless you lower back is so jacked this isn't a problem, for me it's always chest supported rows or 1 arm dumbbell rows with my hand and knee on the bench.
I would never have thought to do deficit pushups had I not seem them on the channel some months back. absolutely brutal way to finish off a chest day. especially if you myorep match them.
Great for preexaust too!
The Helms row, fixes the bent over row problems. You can also doing it lying prone on a bench. No need for the chest-supported machine for T-bar rows, unless you are getting commissions for helping promote it
Bent rows built the 2 best backs in history, not to mention many others.....next
Milo is so selfish keeping all the height for himself. Give Mike a few inches of his choosing bro.
Overhead triceps extensions are an excellent way to injure your elbows.
For the rear delts, Jay Cutler has been a proponent of that recommended exercise for years.
So starting with a BS take to stir up controversy in the comments clearly works. Dr. Wolf is probably technically correct about the bent over row as depicted. So what? These bent over rows depicted were the least optimized version for hypertrophy. Dudes still grow house big with them. If you want to optimize, then we know a whole set of ways to change them. 1.Don't use dead stop, keeping the tension and do them RDL style. 2.Elevate your feet or lower the bar resting spot to get depth and stretch. 3.Add half reps, or one and a half reps. Sorry full rom peeps.
I'm honestly surprised he didn't go after Pendlay rows, lol. T-Bar rows are great too! Simple machine, amazing exercise.
Going after leg extensions is...a choice. You can push the seat back and increase your hip angle with a prop. The studies so far show great Rectus Femoris growth for trained participants at 40°. The studies also show that Rectus Femoris also grows with standard extensions so don't sweat it if you can't make your extensions decline or do the Limbo or sissy squat.
It's not bad info, but they are definitely making a weak case for the first two exercises.
Calf Raise info was golden. Such an easy exercise, all you need is a step and a solid handhold. Dr. Mike has a good video on those. Eugene Teo as well.
For the reardelts, you can sit and lean forward into a bench at that same forward angle Dr. Mike was at, and do lateral raises and get the benefits. Side or front delts do not get a "full ROM" from lateral or front raises, but the angle and your shoulder anatomy gives plenty stretch for the rear delts during those raises. The cross body pulley pulls are amazing though! Great exercise.
Great pushup variations, see Dr. Mike's video where he gives hypertrophy focused pushup form. If you can hold a slight pike position, your hips held in a little hinge, you can move your center of mass weight towards your hands. Personally, I recommend as a first goal getting a super controlled form, like you are planking for the whole set, hands right outside shoulder width, and getting up to at least 3sets of 25 maintaining that form. Great for concentration and work capacity. That is when I would start changing form, but you do you, bud.
Dumbbell kickbacks. Does anyone outside of workout videos do those? I think I did when I was watching the Cindy Crawford workout video in the 90's. I was young, the Seal soundtrack still slaps, and I learned about dumbbell flys from Ms. Crawford. Still do flys to this day. Thanks Cindy. Anyway, yeah don't do kickbacks, don't take kickbacks. He's right, extend weight overhead. If you like cable tricep pushdowns a lot, you can attach long ropes and pull from chest height back toward the outside of your hips. ROM is huge and you can control your form and path to really feel that long head work...wait...
Anyway, many good points by the Doctors. The rage bait is real though, lol.
Renaissance has jumped the shark.
@@beardyben7848 they have doctor in their title so I guess everything they say should be taken as gospel. As if a doctorate in fitness means anything lol
What's more of a loss of credibility: His small back, or shitting on bent rows? Both.
Much better to take roids and wrestle other muscular men in spandex
Laughed the whole way.
He has a big back...
Show me the guy who made huge quads by leaning backwards like crazy. I thought science was about observable repeatable results. My god.
1. Bent-over row: I totally agree. However, in lieu of a T-bar row (this isn't the most accessible piece of equipment, you know...), I just recommend chest-supported rows. They're not perfect, but they do fix some of the issues, especially when you use dumbbells.
2. Leg extensions: I agree here, too. Honestly, I'd say just do squats. If you really want to isolate the quads, do some sissy squats. I don't dislike the reverse Nordic curl suggestion, too, but I think this can be pretty controversial due to the stress it can place on the knee.
3. Seated calf raises: calf raises, deficit calf raises, hops, single-leg calf-raise, sprints, etc. I just think there are generally a bunch of superior calf exercises.
4. Rear-delt raises: I partially agree; the way Mike exhibits the exercise is awful. You can put yourself in a better position for more a effective movement (deeper hinge, different path, etc.). Again, chest-supported can be useful here. Cables, in my opinion, offer only a slight benefit, and if you're going to use cables, I'd recommend loading unilaterally.
5. Push-ups: as someone who can do more than 40 consecutive push-ups, I agree. I have several solutions, but the main issue with using blocks like you show is that it can be rough on people's wrists. What I prefer to do is suspension pull-ups on rings (sometimes extending to pelican push-ups), sometimes on a decline. Way, way better. If you don't have access to this set-up, then my other solution (albeit, possibly controversial) is adduction/rotation push-ups, followed by regular push-ups. This is a great way to isolate the chest and to hit it really hard. I'll do these on a decline with rings for a really effective exercise sometimes, too.
6. Triceps kickbacks: I think these undeservingly get a bad wrap. These can be a great primer and function differently than the French press as you show in the video. Both exercises obviously extend the elbow, but the elbow IS in different positions and the muscles are therefore recruited slightly differently. I do French presses if I don't have a good apparatus to lean on, but I would way prefer an incline tricep extension. Bodyweight tricep extensions are good and underutilized, too. But yeah, I do kickbacks and feel they are unique and beneficial. Just don't ONLY do them.
One of the issues you have with some of these exercises is the resistance curve. In my opinion, it's good to sometimes train in varying "curves" and too many people limit themselves to only training in one. This is kind of like saying that you should never do incline curls and only ever so spider curls. Do both! And standard curls. So I don't completely agree on this point.
Also, regarding bending over, like I mentioned, I mitigate this by using a bench. Incline benches are great at helping support the chest so you can focus on strengthening certain other areas such as with rows and kickbacks.
I would have definitely had a slightly different list. Some good points, but I think a few issues, too.
Good advice, you should try it, when you decide to start lifting.
I’m starting the proposed beginner program posted 3 years ago. The barbell is smack in the middle of the first and second day of the program.
- Squat
- Seated Hamstring Curl
- Incline Bench Press
- Barbell Row
- Lateral Raise
- Barbell Curl
- Overhead Triceps Extension
Should I swap out the barbell row for the t bar row?
@Wolfcoaching I love all of these variatuons and have been working to engineer all these same philosophies in strength curves and lengthened tension into my training as best as i can with what i have in my gym.
One thing i have not seen you guys comment on is ab work. In my opinion the best exercise BY FAR that has allowed me to get into an extremely extended stretche position for my abs (especially lower abs) is the GHD situp. Huge stretch and the most weight in the curve when you're arched way back with your head to the floor, easier as you sit up to the top.
Decline situp benches still have you basically neutral at the bottom bwcause your hips are not extended and you cant arch the spine back. And even a dragon flag or candlestick just has you go to neutral at the bottom.
Ab mat situps and GHD situps are one thing i think CrossFit got really right becauae they both emphasize this stretch. The best ghetto rig setup ive been able to do to mimic this at my gym (which doesnt have a ghd) is to actually sit on the Bosu Ball and lock my feet under something, this way i can extend fully back and down around the curve of the ball and touch my head to the floor behind me. I have found this to be a far better ab stretching stimulus than regular flat situps or leg raises or ab crunch machine I've ever used.
was doing bent over row a lot and i always knew it sucked (this exercise gives really no punch!) but now you gave me the last push to skip it completely!
Doc definitely took the 4 foot 2 joke to heart 😂
good advices for us
Dr Mike needed pre-workout to stay awake for this lecture 😊
Nothing like seeing your tricep excercise being the one that is better. Awesome
I’ve been doing ring pushups lately which has been a a great variant. Way better stretch plus stabilization
This video is gold, even for experienced gym-goers. Thank you for everything Dr Mike!