I don't think that's optimal. Clearly, the multiple generations of people lifting weights and building muscle had no idea what they were doing as they didn't have peer reviewed studies to go off of.
Thanks for sharing what you’ve learned from 20+ years in the industry. It’s good to see someone give good explanations that combine theory and practice.
None is "better." It depends on things like: are your Hamstrings or Back the limiting factor, what type of split do you use, do your erectors recover fast/resistant to fatigue etc. I would not do RDL one day then Legs or Back the following or previous day. I space anything that loads my spine as much as I can.
4:20 - "I would argue I've never seen the thickest pair of deadlifts ever from someone who didn't do deadlifts." lol hehe did you mean spinal erectors?
Just unreal the amount of knowledge you're dropping, and communicating in such an effective way so we can actually implement it in our routines. Love this new style of videos!
lets be real, it s the best videos we could expect for free. I rly hope Joe you enjoy to make thoses videos as much as we love to watch em. 🔥🏋️ Cant wait for next one
@HypertrophyCoach Deficit Bent over rows with an extension at the bottom and great flexion at the top. Deficit deadlifts. Good mornings. All great horizontal pulls for the errectors.
@@kidkoopa6389I mean, if we’re gonna use the made up terms, deadlifts are a “hinge” really. But yea, like the video says, I agree some form of deadlift should be included. Whatever gets spine to parallel to the ground. Not some specific version for everyone.
@HypertrophyCoach A bent over dead row is a horizontal pulling technique. I don't understand how it's a made up term? All I'm saying is you can also add a deficit to your BODR to allow for more spinal extension and then when you bring your elbows back to row you can perform spinal flexion by arching your back and take those three beefy muscles of the erector spinea through some range of motion. You can do it sitting performing horizontal rows on a Cable machine too👍👍 that way the errectors are not just holding an iso contraction the whole time they get some Rom. Could hinges technically be a horizontal pull too? Even if the elbows and shoulders don't move?
Thanks, this latest serie of videos is gold! I train home gym, would a chest support barbell row would be good substitute for the chest supported row? Always better to allow max lengthening a bottom of eccentric vs a deadstop variation, correct?
On the picture of your back your lower traps end at the middle of your back , and the erectors are below them , but this is a trick question because they are located where you traps are as well , they just lie under them.
Been running a very similar program for 2 years+ and the RDL is just killing me right now. I'm starting to regress in this specific lift and it feels a lot more exhausting than before- what can we replace it with? Some sort of hip hinge like trapbar deads, regular deadlifts? With a cranky knee I'm looking for a replacement that won't flex my knee too much. I can do heavy RDL's no issues whatsoever. Ideas?
Paul Kelso has a book seemingly on shrug variations, probably that's why the chest supported shrug is called the kelso shrug. So funny how can someone get away with something like that...😏
Thank you so much for the vid, coach. Back day/Pull day is my favourite session of the week and my back is my priority body part to develop strength and muscle for 2024. Your tutorial will be of immense value.
I like all these exercises except for the dead lift. At 6'4 I'm just too darn tall for that. On the other hand, I guess I could do rack mounted dead lifts?
Do you think there’s any benefit to putting the less fatiguing and/or shortened movements at the start of the workout since they will affect future movements less than vice versa?
Subbed, you sir are my go to for Anatomy and lifting , angles etc. Bar non, no one comes closer. Plus it really helps when your talking about back exercises. I fcking love back exercises, borderline obsession.
I have found that one armed dumbbell rows, done with extension and squeeze at the top, are the best feel for my back, generally. Most soreness days after when I include them. I do what Nick Walker recommends, which is to have same side foot forward, which is unusual, but I find effective as it rotates the spine less.
The difficulty i mostly faced was the mind muscle connection. We all know the movement, but to use only the targeted muscle to pull is real mind taxing. Is there any tips to fully connect the targeted muscle with the movement? Thanks Joe... Appreciate what you have been doing here.
I'm confused about the upper back row flare. Is it that the flare makes it more upper back, or is it just less lats? For instance, if someone just did all narrow arm path rows, assuming scap movement is maximized taking the traps to failure, are you really missing out on anything by not flaring? Lastly, what's special about the natural arm position for lats?
Hello Joe, from my own experience and research, the initial part of most rows be it upper back or middle late area, the traps and erectors are the initiators of the first part of the movement, especially when you fully round your back and finally, you mentioned it did not matter if you fully contract the upper back row but the traps and erectors also are the final part of the contraction? I have to be humble and ask if I am wrong but that is what I have noticed, the erectors run all the way from the top to the bottom of the back therefore they will work when doing upper back and more so if you fully round and retract. Great work Joe, big thanks.
Please add this to a playlist and make this a series. Helped me massively with my mind muscle connection with my last 2 back workouts. Chest next please!
I do RDL's mainly as hamstring excercise and close to failure - but it's hamstrings that are going to fail. I still feel sort of a pump in my erectors. Since this happens in my leg workout, and I am not sure I can gauge RIR (RPE) for erectors here (becuase hamstrings are limiting factor), let alone progressive overload, should I count those sets in my weekly volume for my back? 🤔
I don’t overthink “counting” volume per body part. So that’s really personal preference how you count it. If you go from 200 to 400 for 8 on RDLs (maintaining or improving form), both hip musculature and erectors will be significantly bigger.
I do back extensions on the GHD machine with weight and i break parralel. So i “hyper extend” my back to actually do a full contraction of the erector muscles. Works crazy, Way better than deadlifts in my opinion. Just break 180 degrees or have someone to spot you the extra bit up and you will see what i talk about💪🏽
I recommend low back extensions in the video. The version I recommend just creates more torque in the mid/lengthened ROM. Whereas a G/H overloads the fully shortened ROM. And I recommend you program both low back extensions and deadlifts for maximum results.
