In a world where 95% of fitness influencers out there are peddling fake nonsense exercises for clicks, this content in so refreshing. Simple and effective with excellent delivery. Thank you!
48 yrs old, been training for about 6 yrs. The efficiency and simplicity of your content is refreshing. I think a lot of people overcomplicate things, you do the exact opposite. Keep up the great work.
Make sure to watch the whole video as the reasonings for why he picks each exercise is important! Chest-Incline Barbell Press Shoulders-Dumbell Lateral Raise Lats-Pullups Upper Back-Bent Over Barbell Row (90 degrees) Lower Back-Romanian Deadlift Biceps-Barbell Curl Triceps-EZ Bar Skullcrushers Quads-Zercher Squat Calves-Calf Raises Hamstrings-Hamstring Curls
Great channel. I bought the T bar row set up that you have shown with the Landmines on each end. Great for home gym folks who need back exercise variations.
As a fat old man who has just started training, I strangely anuff do most of these. And worked these out through trial and error. I'm not a body builder, just looking to get healthy. Good to know that my selection is not far off.
I always loved those favorite old school workouts for the upper body. What I always loved was the original front squats for my quads. They developed so much as the emphasis was put on my quads directly. My second favorite was the leg press. My calves were my weak point, so they improved on heavy standing calf raises. The seated filled in the soleus down to my ankle.
As always, great video. Simple and to the point. I'm 59 and been lifting for many years and i always looking for new techniques. Thank you for what you do. Looking forward to the next one. Saludos from Miami, FL.
I love how his all videos are with no colors and the way he teach us with no bs just pure knowledge! love you Big brother you helped me gain so much knowledge in bodybuilding!
After going thru thousands of fitness channels i found this one. If u want raw, pure muscle building and no fluff info then stick around. This guy doesnt tell u to take all kinds od supplements and then do crazy fad exercises. Its bare bone , tried and true, hard work and dedication type info. I absolutely love it. Its helped me in the gym a shit ton with how i should attack the gym everytime i walk in the door. Keep it simple, work hard and progressive overload. Once you got that oart down its just a matter of time and staying in it. Much love and respect Peter
You know what I like about this guy? The fact that he doesn't chat pure SHIT! Dude just gets straight to the point on everything and doesn't waste his or our (the viewers) time.
Your list is similar to mine *(btw these are my personal favourite exercises coming from someone who has been in the gym for a year now)* : - Incline Dumbbell Press - Zercher Squats - RDLs - Pullups (wide grip) - Bent Over Barbell Rows - Skullcrushers - Barbell/EZ Bar Curls - Dumbbell Pullovers - Lateral Raises - Hammer Curls
your short clip of you doing a hamstring curl on an incline bench with a DB was intriguing and would be curious to hear more. I work out in my basement so don't have a hamstring curl machine.
id agree 100% except for tris and quads my preference is respectively incline french press and front squatting, even on the hammy thing knee flexion must be trained that is fax. Btw for the glutes i been enjoying cable pull throughs, anyone with access to cables and trying to get some extra glute isolation gains id advise to try these.
Man u have totally put my mindset on a much better track. They way I train has drastically changed as far as the weight. I'm going for building muscle so have cut so much weight OFF of each exercise because I'm going for laser focus on muscle groups. Thank u so much! Btw the way u produce ur videos.....👌👌👌RESPECT
Hey Peter, great video. I am referencing the barbell row. Your technique is superb, but the perfect variation of a row to 100% load the lats and traps while 100% unloading the lumber spine is the whole body horizontally-supported barbell row (aka Seal Row).
Can't disagree with anything you said. I would just add the Bulgarian split squats and hyper (not hyper) back extensions. Everything else, you nailed it !!!
Lying side laterals per Serge Nubret are a great movement for side and rearish delt heads (there are actually six) too which would recommend anyone to try.
i recently switched to safety bar squats and i may never do regular barbell squats again. had to lower the weight, but you get the benefits of the upright torso on the front squat without the awkward bar position across your chest. awesome lift
That’s very similar to my own list as I’ve based so much of my training off your channel, but I also really like incline dumbbell flys and dips, love dips… and I find concentration curls taken past failure to be an awesome finish to a workout
Great video! Straight forward entertaining, informative and authentic. Can anyone explain the difference of overhand barbell back rows as opposed to underhand barbell back rows?
After the lengthened partials debacle, I see how much much much better Pete’s advice is!!!! Never going to these phd influencers again, unless they’re real scientists like Chris Beardsley. But israetel and wolf and others are dead to me. Haha
I struggle to do Squat cause my lower back hurts like it gonna break, the belt in the gym doesn't fit to me cause I got too thin waist. Should I keep doing squats or take some break?
It is just a variation, if neutral grip in that bar allows you to accumulate more work overtime then it is the superior choice. FOR YOU, i think pete tried to keep it simple only featured a couple specialty bars that happen to be the most common, like the EZ bar.
Sorry for pendantry but this is interesting, and I want to mention that I only learned this a couple of days ago; but there are seven deltoid heads. The anterior deltoid has two and the medial and posterior have 3.
By function it's 3, although they all contribute to some extent to movement patterns. If we were to separate each muscle into different heads we wouldn't be done. Especially with today's technology and analysis methods. If you were tocanalyze muscles at the cellular level, you could define so many muscle groups within each muscle, but that would just overcomplicate things. Just stick to the basics three heads, three movement patterns and all gains.
@@samiali2434 I'm not arguing that it makes any practical difference to think of 7 instead of 3 but I disagree that we could divide muscles into more heads than the obvious. It's not that arbitrary. If you look at the biceps and triceps without skin and fat it's obvious there are 2 and 3 and similarly if you look at the deltoids it's obvious there are 7.
@@colmwhateveryoulike3240 i agree with what you're saying at the anatomical level, but i was speaking more of cellular level and how sometimes new science can be more misleading than complicated by virtue of being complicated and all encompassing. Recent techniques in cell biology can basically analyze cells at the individual level, so if you look at the bicep for example, the muscle cells of the long head closer to the short head will not be exactly the same as those that are further away from it. Simply bexquse they're not exactly in the same position, and thus do not receive the same cellular cues. Technically you can apply this to everything. But it's all the same, function beats all.
@@samiali2434 That sounds like very interesting research but you're right it does make sense. I suppose what we're looking at is when do muscle fibres and bundles become heads in the spectrum created by our joints relationship to gravity and other forces. And yes, in those terms 3 is the practical simplification, then 7, then eventually however many fibres there are.
@@colmwhateveryoulike3240 exactly, and this becomes all the more interesting for research purposes, especially if you're looking at the heart for medical reasons for instance. But for hypertrophy, i find that simplicity is key, workout with proper intensity, eat right, sleep well and you should make some decent gains
I'm 17, I turn 18 in a month, I've been training bodybuilding for about 1 year and 6 months completely natural, I just started eating cleaner foods without following a specific diet and taking creatine (but it's been about a month since I've taken creatine ), I got the test result today and it was 912.40, is that good or is it too high? I'm about 1.86 and 83 kg.
Hi, Peter. If you get a chance would you advise I swap to the Zercher squat from the front squat? I'm following your 3 day mass builder (love it) and still only a week in.
Personally I find it hard to push to failure on a dumbbell skull crusher. It's awkward when one dumbbell goes up and one falls on your face. If you have elbow issues try doing skull crushers on a triceps bar (parallel handles). If you don't have elbow issues, do cable pushdowns to warm up your elbows before any skullcrusher to prevent future elbow/tendon issues.
Glutes aren't important for bodybuilders. Quads are way more important. Big glutes look feminine and ruin your X frame. Plus glutes get a huge amount of stimulus from deadlifts/squats. On stage, judges look for shredded glutes not big glutes. The only people who need bigger glutes are insta girls. I'm a guy with gargantuan glutes but disproportionately small quads.
@@user-he4ef9br7z disagree tho im not a bodybuilder... dedicating time to isolating glutes has the potential to raise both ur squats and deadlifts for the same reasons you listed, which then has the potential to boost hammy, quad, upper back gains, and it should all be in proportion anyways. And glutes are like the delts of your lower body they are the biggest, very very strong, and involved in pmuch every compound, i still believe you bro i dont think pete just forgot about them glutes for no reason!
@@gischalav A bodybuilder doesn't need to focus on total numbers. Numbers are just an indicator of progressive overload. What a bodybuilder needs is stimulus to the targetted muscle. For a powerlifter, glutes are everything. If you want big glutes all the power to you. People should work to get the body THEY want. I was just talking about pro bodybuilding and aesthetics. Whether or not you need to isolate glutes to grow them depends entirely on your body structure, specifically the length of your femurs and legs. I'm a very glute dominant squatter. I don't need to isolate glutes because I barely fit on seats anyway.
I've never heard of bent over BB rows working the upper back? If I bend over to 90% that targets more lats and if I'm at more of a 45° angle it's mid back(lower and mid traps an romboids). Upper back work has to do with elbow position. I don't understand this part
Hey Pete,do you think there is a significant difference between a pull up and a chin up?I feel chin ups are better than pull ups because of the extra range of motion
They both hit the back the same way chin ups bias the lats a little more The difference is in the arms chin ups activate biceps more while pull ups activate the brachialis and the other big forearm muscle that I can't spell
I moved on from those things but he did say a reason he likes free weights is the accessibility. Converging machines are just too op. U can safely perform negatives and partials and train to failure. Drop the weights and u dont hurt urself or bang the weights. Also for naturals u will hit a certain point where repping 3 plates on bench will over stress muscles u don’t wanna target and is just not optimal. For shoulders xD u can’t go wrong there’s literally so little exercises. Even non lifters know lateral raises for medial is good.
Been doing 90 degree barbell rows. But I can’t get pass my own body weight on the barbell. But it definitely built my back up. I think I’m gonna hit the yates row from now on to get onto some heavier weight and see if my lats blow up more. But I highly suggest the 90 degrees to anyone who hasn’t tried it !
@@MK-zf6or Most people say he isn't, Peter doesn't talk about the subject though but I could believe it if he's not lying about his stats, because he looks a lot bigger in his videos.
@@AS-Stardust its an illusion, people (including me) tend to look way bigger than we are in photos as opposed to real life. ive (im 190) met dudes who are 230lbs (but a bit of that is fat) but side by side we dont have much of a side difference personally wouldnt be surprised if hes natty, but again if he isnt, i could care less, dudes a great guy in the fitness space
Muscle loss begins 2 weeks no stimulus on average. And anything lost will be regained quickly due to muscle memory. The only negative impact is the amount of progress you missed in that time.
machine rows dont build stabilizer muscles same reason why pulll ups > lat pulldowns machines dont make you work the small supporting muscles and just help u "look good" whilst having plenty of chinks in ur armour (your muscles)
Machine rows are just fine but you must work each set close to failure and continue progressing. I agree lazy people gravitate to machines but using them does not make you lazy. They are just as effective as free weights when sets are taken to near failure.
Barbell rows are extremely effective. You can use only machine rows but progress will be slower and if the machines are stack loaded it's easy to max out the stack. Barbell rows are hard to recover from so you don't have to do them often, you can use machine rows on other days. Personally I have 2 back routines. Barbell row pre leg day and chest supported dumbbell row post leg day when lower back and legs are sore. I prefer free weights because they are more functional and hardcore but you can do machine rows.
![Who Wrote a Short Story That Seriously Disturbed a Teacher? | Dirty Laundry x Smosh [Full Episode]](http://i.ytimg.com/vi/bvHAy_rKoEI/mqdefault.jpg)
This man is not an influencer, this man is a teacher.
Thank you 💪🏻
I still use one of his programs today. Been on and off it with a lower intensity workout for a year now.
Agreed. Love this guy's videos.
Cap!!!
@@CameraShy_Fitness_Guy Explain how then
In a world where 95% of fitness influencers out there are peddling fake nonsense exercises for clicks, this content in so refreshing. Simple and effective with excellent delivery. Thank you!
In what world you live in bruh!?
the plant earth my gi@@MutantCyborg001
Bro hasnt watched instagram reels@@MutantCyborg001
48 yrs old, been training for about 6 yrs. The efficiency and simplicity of your content is refreshing. I think a lot of people overcomplicate things, you do the exact opposite. Keep up the great work.
Straight to the point, no bs. This is why I enjoy your content.
Make sure to watch the whole video as the reasonings for why he picks each exercise is important!
Chest-Incline Barbell Press
Shoulders-Dumbell Lateral Raise
Lats-Pullups
Upper Back-Bent Over Barbell Row (90 degrees)
Lower Back-Romanian Deadlift
Biceps-Barbell Curl
Triceps-EZ Bar Skullcrushers
Quads-Zercher Squat
Calves-Calf Raises
Hamstrings-Hamstring Curls
Thank you man.❤️
You became one of my favourite influencers within few days who loves old school techniques.
been training 30 years. I know pretty much all of it but i enjoy your vids and i watch them to inspire me, even at the age of 49.
Thank you Pete, you are my favorite gym content creator. Also you remind me of my grandpa who was an old school body builder 🇪🇨
You should have a million subscribers! Your contents are just spot-on for me!!!...
Thank you. I appreciate the support 💪🏻
Great stuff, man. You've quickly become my go-to for lifting info.
I appreciate the support 💪🏻
@@PeterKhatcherian😮imagine Training calves.
Couldn't be me
Zerchers are extremely underrated and fun to do, on top of that they help when you rerack after failing a rep on the bench press
Best advice is from this dude. NO BS
I was shocked that the no 1 exercise was incline bench press 😂😝😝😉
As always no BS info 👌
Love from Poland bro
Great channel. I bought the T bar row set up that you have shown with the Landmines on each end. Great for home gym folks who need back exercise variations.
His channel is indeed GOLD, the 3 day body split and the "how old school bodybuilders built muscle" are my favourite videos
As a fat old man who has just started training, I strangely anuff do most of these. And worked these out through trial and error. I'm not a body builder, just looking to get healthy. Good to know that my selection is not far off.
Get it 💪
Aye, keep it up chief 💪
@@megatfarid4679 cheers. I'm doing my best 👍
@@markscott5310 can never go wrong with the basics 👊🏻 old school basics 😆
Keep killing it g
I always loved those favorite old school workouts for the upper body. What I always loved was the original front squats for my quads. They developed so much as the emphasis was put on my quads directly. My second favorite was the leg press. My calves were my weak point, so they improved on heavy standing calf raises. The seated filled in the soleus down to my ankle.
As always, great video. Simple and to the point. I'm 59 and been lifting for many years and i always looking for new techniques. Thank you for what you do. Looking forward to the next one. Saludos from Miami, FL.
Thank you for the support 💪🏻
1:08 He looks like a beast doing that thing. The camera angle is perfect
I love how his all videos are with no colors and the way he teach us with no bs just pure knowledge! love you Big brother you helped me gain so much knowledge in bodybuilding!
My favourite channel for fitness content
After going thru thousands of fitness channels i found this one. If u want raw, pure muscle building and no fluff info then stick around. This guy doesnt tell u to take all kinds od supplements and then do crazy fad exercises. Its bare bone , tried and true, hard work and dedication type info. I absolutely love it. Its helped me in the gym a shit ton with how i should attack the gym everytime i walk in the door. Keep it simple, work hard and progressive overload. Once you got that oart down its just a matter of time and staying in it. Much love and respect Peter
You know what I like about this guy? The fact that he doesn't chat pure SHIT! Dude just gets straight to the point on everything and doesn't waste his or our (the viewers) time.
i like the self deprecating comments.
everytime im thinking something you unabashedly beat me to the punch.
well done sir
Good video. Most of these are also my "must do" priority excercises.
Bro is truly the best!
💪🏻💪🏻
Thank you for this💪🏾
💪🏻💪🏻
Your list is similar to mine *(btw these are my personal favourite exercises coming from someone who has been in the gym for a year now)* :
- Incline Dumbbell Press
- Zercher Squats
- RDLs
- Pullups (wide grip)
- Bent Over Barbell Rows
- Skullcrushers
- Barbell/EZ Bar Curls
- Dumbbell Pullovers
- Lateral Raises
- Hammer Curls
I got all his programs.......one statement and avice to anyone.....THEY WORK!!!!!!!
your short clip of you doing a hamstring curl on an incline bench with a DB was intriguing and would be curious to hear more. I work out in my basement so don't have a hamstring curl machine.
id agree 100% except for tris and quads my preference is respectively incline french press and front squatting, even on the hammy thing knee flexion must be trained that is fax.
Btw for the glutes i been enjoying cable pull throughs, anyone with access to cables and trying to get some extra glute isolation gains id advise to try these.
Man u have totally put my mindset on a much better track. They way I train has drastically changed as far as the weight. I'm going for building muscle so have cut so much weight OFF of each exercise because I'm going for laser focus on muscle groups. Thank u so much! Btw the way u produce ur videos.....👌👌👌RESPECT
great advice peter!!! thanks as always...
Awesome list. Old school no BS and anyone can do with a small home set up.
Cool vid! But why do I get the feeling you know who got Hoffa?😂
Hey Peter, great video. I am referencing the barbell row. Your technique is superb, but the perfect variation of a row to 100% load the lats and traps while 100% unloading the lumber spine is the whole body horizontally-supported barbell row (aka Seal Row).
Ur knowledge is fantastic. U should have millions of subscribers my friend
My favorite fitness channel after like 10 years of consuming bs fitness content.
Great vlog,whats the best rep range for hamstring curl
I can’t believe I found this, it’s a goldmine! 🙌🏻
love the channel. lots of old school wisdom. But what about forearms?
If they are lagging you can definitely incorporate some direct work. I have a separate video covering this topic that’s worth checking out.
Yet another superb video much appreciated
love your simplistic videos. No bs, fluff, or garbage.
Can't disagree with anything you said. I would just add the Bulgarian split squats and hyper (not hyper) back extensions. Everything else, you nailed it !!!
Lying side laterals per Serge Nubret are a great movement for side and rearish delt heads (there are actually six) too which would recommend anyone to try.
Thanks for the solid info Peter!
Great video! 🙏
i recently switched to safety bar squats and i may never do regular barbell squats again. had to lower the weight, but you get the benefits of the upright torso on the front squat without the awkward bar position across your chest. awesome lift
I started to listen jakked and really its working 💪. I like the way how he explains things, l can do more & more now. Thank you
I'll have to try the zurcher, it looks badass.
I do them as I train at home and can't do back squats. You don't need much weight to start .
Spot on , thank you ! 💪
You are welcome 💪🏻
You're the best Pete
That’s very similar to my own list as I’ve based so much of my training off your channel, but I also really like incline dumbbell flys and dips, love dips… and I find concentration curls taken past failure to be an awesome finish to a workout
Great video! Straight forward entertaining, informative and authentic. Can anyone explain the difference of overhand barbell back rows as opposed to underhand barbell back rows?
Basically overhand is better for the upper back and underhand is better for lats and hits the biceps more
@@euanweir144 thank you
Succinct, practical, proven.
I love your content philosophy.
Magnificent Peter, thanks❤😮😊
After the lengthened partials debacle, I see how much much much better Pete’s advice is!!!! Never going to these phd influencers again, unless they’re real scientists like Chris Beardsley. But israetel and wolf and others are dead to me. Haha
I can dumbell bench 110s and incline 95s do I need OHP? Feel it doesn’t bring anything to the table
If u have very developed front delts probably not, but u can try behind the neck press if u have the shoulder mobility for it.
Love your videos man 😘
I’d love a video explaining myofibrilar and sarcoplasmic hypertrophy. :)
i like the unique intro
Excellent choices
💪🏻💪🏻
I struggle to do Squat cause my lower back hurts like it gonna break, the belt in the gym doesn't fit to me cause I got too thin waist. Should I keep doing squats or take some break?
I'm 38 what is best natural test booster. And shoul I be taking test booster.? P.S. your workout knowledge is DOPE
Zinc tablets
Does it have to be a ez curl bar? Or can I use a triceps bar for skullcrushers?
It is just a variation, if neutral grip in that bar allows you to accumulate more work overtime then it is the superior choice. FOR YOU, i think pete tried to keep it simple only featured a couple specialty bars that happen to be the most common, like the EZ bar.
Actually i was able to guess all of your exercises correctly 😊
💪🏻💪🏻
Nobody likes a smart arse
Great content
Sorry for pendantry but this is interesting, and I want to mention that I only learned this a couple of days ago; but there are seven deltoid heads. The anterior deltoid has two and the medial and posterior have 3.
By function it's 3, although they all contribute to some extent to movement patterns. If we were to separate each muscle into different heads we wouldn't be done. Especially with today's technology and analysis methods. If you were tocanalyze muscles at the cellular level, you could define so many muscle groups within each muscle, but that would just overcomplicate things. Just stick to the basics three heads, three movement patterns and all gains.
@@samiali2434 I'm not arguing that it makes any practical difference to think of 7 instead of 3 but I disagree that we could divide muscles into more heads than the obvious. It's not that arbitrary. If you look at the biceps and triceps without skin and fat it's obvious there are 2 and 3 and similarly if you look at the deltoids it's obvious there are 7.
@@colmwhateveryoulike3240 i agree with what you're saying at the anatomical level, but i was speaking more of cellular level and how sometimes new science can be more misleading than complicated by virtue of being complicated and all encompassing. Recent techniques in cell biology can basically analyze cells at the individual level, so if you look at the bicep for example, the muscle cells of the long head closer to the short head will not be exactly the same as those that are further away from it. Simply bexquse they're not exactly in the same position, and thus do not receive the same cellular cues. Technically you can apply this to everything. But it's all the same, function beats all.
@@samiali2434 That sounds like very interesting research but you're right it does make sense. I suppose what we're looking at is when do muscle fibres and bundles become heads in the spectrum created by our joints relationship to gravity and other forces. And yes, in those terms 3 is the practical simplification, then 7, then eventually however many fibres there are.
@@colmwhateveryoulike3240 exactly, and this becomes all the more interesting for research purposes, especially if you're looking at the heart for medical reasons for instance. But for hypertrophy, i find that simplicity is key, workout with proper intensity, eat right, sleep well and you should make some decent gains
I'm 17, I turn 18 in a month, I've been training bodybuilding for about 1 year and 6 months completely natural, I just started eating cleaner foods without following a specific diet and taking creatine (but it's been about a month since I've taken creatine ), I got the test result today and it was 912.40, is that good or is it too high? I'm about 1.86 and 83 kg.
Great video, I incorporate all of them except for calf raises(I don't care about calves lol)
bro do calves
@@Johntheviewer ik dude
Big calves give you that stocky, strong look.
Bro please make a vdo on chest specially lower .. and. How to those muscles respond .. and poses. To engage or contact the lower pecs
What are your thoughts on front squats for quads vs what you recommend?
Hi, Peter. If you get a chance would you advise I swap to the Zercher squat from the front squat? I'm following your 3 day mass builder (love it) and still only a week in.
How are you gonna know if something works after just a week or 2?
@InvisibleHotdog Fair point 👍 I just thought it was Peters preference as opposed to the front squat.
Would you program RDLs on a leg day or back day ? Old school always works! 💯
How about dumbell skullcrushers? I find them easier on my elbows
Personally I find it hard to push to failure on a dumbbell skull crusher. It's awkward when one dumbbell goes up and one falls on your face.
If you have elbow issues try doing skull crushers on a triceps bar (parallel handles). If you don't have elbow issues, do cable pushdowns to warm up your elbows before any skullcrusher to prevent future elbow/tendon issues.
Are you just using one of the squatting variations to work your glutes?
Glutes aren't important for bodybuilders. Quads are way more important. Big glutes look feminine and ruin your X frame. Plus glutes get a huge amount of stimulus from deadlifts/squats. On stage, judges look for shredded glutes not big glutes.
The only people who need bigger glutes are insta girls.
I'm a guy with gargantuan glutes but disproportionately small quads.
@@user-he4ef9br7z disagree tho im not a bodybuilder... dedicating time to isolating glutes has the potential to raise both ur squats and deadlifts for the same reasons you listed, which then has the potential to boost hammy, quad, upper back gains, and it should all be in proportion anyways.
And glutes are like the delts of your lower body they are the biggest, very very strong, and involved in pmuch every compound, i still believe you bro i dont think pete just forgot about them glutes for no reason!
@@gischalav A bodybuilder doesn't need to focus on total numbers. Numbers are just an indicator of progressive overload. What a bodybuilder needs is stimulus to the targetted muscle.
For a powerlifter, glutes are everything. If you want big glutes all the power to you. People should work to get the body THEY want. I was just talking about pro bodybuilding and aesthetics.
Whether or not you need to isolate glutes to grow them depends entirely on your body structure, specifically the length of your femurs and legs. I'm a very glute dominant squatter. I don't need to isolate glutes because I barely fit on seats anyway.
Been struggling to target my side delts. But now doing incline laterals and I can definitely feel it. Thank you!
In your opinion, who makes the best designed Hack Squat machine?
I've never heard of bent over BB rows working the upper back? If I bend over to 90% that targets more lats and if I'm at more of a 45° angle it's mid back(lower and mid traps an romboids). Upper back work has to do with elbow position. I don't understand this part
Do you do a separate day purely for forearms?
I heard some One saying that using a narrow grip inclined bench uses more upper PEC than a clássic normal/wide grip is it true?
Whats a good option.if you cant do pull-ups?
whats the incline degree on that lateral raise
Can you do a vid on how to do skullcrusher I can never progress on them cuz I m scared
Hey Pete,do you think there is a significant difference between a pull up and a chin up?I feel chin ups are better than pull ups because of the extra range of motion
Chin ups are better for biceps and worse for back.
Pull ups are "better" for back development. Chin ups more for biceps. Do both or choose which area of development is more important to you.
@@comingverysoonexactly
They both hit the back the same way chin ups bias the lats a little more
The difference is in the arms chin ups activate biceps more while pull ups activate the brachialis and the other big forearm muscle that I can't spell
Just alternate both
I have lower back issues, a disk and scoliosis so i can't perform this Kind of row. Can you suggest an alternative?
Seal rows and chest supported rows are good
Good to go
I moved on from those things but he did say a reason he likes free weights is the accessibility. Converging machines are just too op. U can safely perform negatives and partials and train to failure. Drop the weights and u dont hurt urself or bang the weights. Also for naturals u will hit a certain point where repping 3 plates on bench will over stress muscles u don’t wanna target and is just not optimal. For shoulders xD u can’t go wrong there’s literally so little exercises. Even non lifters know lateral raises for medial is good.
can single arm pulldowns be beneficial?
If Pete said they are beneficial, they are!!
Been doing 90 degree barbell rows. But I can’t get pass my own body weight on the barbell. But it definitely built my back up. I think I’m gonna hit the yates row from now on to get onto some heavier weight and see if my lats blow up more. But I highly suggest the 90 degrees to anyone who hasn’t tried it !
Rows are more thickness than width,
@@pauldavies7251 definitely gotten thicken up.
@@pauldavies7251if you do them in an arc to the low abdomen then they get the lats much more
I wonder if you ever log pressed or have done anything strongman style?
Slow your roll son
Bro it looks like you went from ectomorph to mesomorph. Howd you do it?
Hard work...but he also isn't natty so changes the game.
eat more, train hard
@@Mr.Pp11 is he not natty?
195 @ 5'10 is extremely achievable, seen plenty of dudes 6'0 at 230 natural (with a bit more body fat ofc)
@@MK-zf6or Most people say he isn't, Peter doesn't talk about the subject though but I could believe it if he's not lying about his stats, because he looks a lot bigger in his videos.
@@AS-Stardust its an illusion, people (including me) tend to look way bigger than we are in photos as opposed to real life.
ive (im 190) met dudes who are 230lbs (but a bit of that is fat) but side by side we dont have much of a side difference
personally wouldnt be surprised if hes natty, but again if he isnt, i could care less, dudes a great guy in the fitness space
Whats your favorite trap exercise?
Can 15 days without training negatively impact your strength?
only very temporarily. anything you lose should be back quickly
Muscle loss begins 2 weeks no stimulus on average. And anything lost will be regained quickly due to muscle memory.
The only negative impact is the amount of progress you missed in that time.
In my experience, yes but whatever you lose you will have it all back in a week or 2.
Damn! Not sure anyone could see fault in that list. Add in dips and rear delt fly and thats more or less my whole weejly training list
Lots of love from india
is a barbell row really a must or can i just do machine rows?
Machines are for lazy bodybuilders. I think Pete's opinion is the same. He loves oldschool
machine rows dont build stabilizer muscles
same reason why pulll ups > lat pulldowns
machines dont make you work the small supporting muscles and just help u "look good" whilst having plenty of chinks in ur armour (your muscles)
If you want to add variety, you can use machines but free weights comes first.
Machine rows are just fine but you must work each set close to failure and continue progressing.
I agree lazy people gravitate to machines but using them does not make you lazy. They are just as effective as free weights when sets are taken to near failure.
Barbell rows are extremely effective. You can use only machine rows but progress will be slower and if the machines are stack loaded it's easy to max out the stack.
Barbell rows are hard to recover from so you don't have to do them often, you can use machine rows on other days.
Personally I have 2 back routines. Barbell row pre leg day and chest supported dumbbell row post leg day when lower back and legs are sore. I prefer free weights because they are more functional and hardcore but you can do machine rows.
The best !
#zercherSQUAD
Being defeated is often a temporary condition. Giving up is what makes it permanent.