Hey All! -Alpha Progression App: alphaprogression.com/HOUSEOFHYPERTROPHY Timestamps + Extra Details 0:28 Part I: Lat Regions 1:37 Part II: Pull-Ups & Pulldowns 7:27 Part III: Rows 11:44 Part IV: Modality 13:04 Part V: Barbell Rows Inferior? 14:24 Part VI: Training Recomendations 16:44 Part VII: Isolating the Lats 23:55 Part VIII: Summary In the video (20:25), I said cable pullovers may bias the middle to lower lat regions. Some of you may be questioning this, since when dissecting the leverages the upper, middle, and lower regions have for shoulder extension at 3:33, we saw a 2008 Australian paper (by Ackland et al.) found the upper region has more leverage than the middle and lower regions during the angles that are hardest in cable pullovers. However, there is a problem with this analysis. That is, it is very likely the magnitudes of the middle and lower lat regions are highly underestimated in this Ackland paper. For example, this study (pubmed.ncbi.nlm.nih.gov/9356931/) likely examined the middle lat leverages throughout shoulder extension, and the magnitudes were much greater than that presented in the Ackland study. It's not clear what went wrong in the Ackland study for this to happen. Nonetheless, I think that during shoulder extension, the upper region only really possesses greater leverage than the middle and lower regions at the lowest shoulder elevation angles (when the arms are near the side), which is the most challenging position in close grip vertical and horizontal pulls. However, as you get above this, the middle and lower regions have greater leverage, and think it's likely that at the angles where peak forces occur in cable pullovers, the middle and lower regions possess more leverage. Indeed, there is an open sim model graph, created by N1 education, I came across that supports these ideas: instagram.com/p/CqHLGcBOFau/ (the MODEL is seen in the 6th image there)
It's always channels like this that make me appreciate the modern era of bodybuilding and all the information we have at our disposal. People really out here saying they would give anything to go back to the golden era... Ima use that time machine to go 100 years into the future, when HoH has posted a development video for every fiber and tendon in the body
00:04 Different exercises can stimulate specific regions of the lat muscles more than others. 03:27 Vertical pulls target the upper region while wider grip vertical pulls bias the middle and lower regions. 06:40 Vertical pulls with a wide grip target all regions of the lats fairly well. 09:56 Different exercises and modalities have varying effects on muscle engagement and development. 13:22 Training with Barbara Rose can be a good option for lat hypertrophy. 16:33 The most favorable isolated lat exercises 19:27 Machine pullovers are favorable for training the lats. 22:19 High rows and machine pullovers are both effective for lat activation. Crafted by Merlin AI.
I will never take for granted both how snappy & choreographed this channel’s editing always is, aside from the already spectacular in-depth research & summarization Thanks for all of this free knowledge my brother 🤘🥰
wide grip -> traps and upperback close grip -> lats this is true for most pulling and rowing exercises . this was the mentality i have been using for most my training years happy to see that its correct .
Wide grip vertical pulls are mostly shoulder adduction and therefore hit mid/lower lats. They do little for upper lats and near-nothing for traps. Oh the other hand, your statement is true for horizonal pulls. I've seen some YT guys equate horizonal and vertical pulling; they are wrong.
@@comingverysoon i developed this idea from my training and mindmuscle connection i had and not from any particular studys ,therefor it's not 100% true ,but when ever i do a wide grip pulling mouvement i feel my teres major doing all the work. and i believe that if i do not feel an exercices where it needs to work even if it's the most optimal exercices i wont be working it. so maybe my connection with the lats it still not on point ,or maybe my anatomy and grip favorise the teres major. so if your feeling your lats then by all means go for it .(don't mind my english plz )
@@ringwaysenpai3044 I also feel my teres doing too much work on wide grip pullups/pulldowns. For me, mid grip pullups/pulldowns are the only way. For horizontal pulls, I vary between wide grip + flaring the elbows (for traps and rear delts) and keeping the elbows close (for lats). The crucial point of working the lats on vertical pulls is thinking of your hands as just meat hooks and focusing solely on pulling your elbows down with your lats. Do a few, light one-handed pulldowns as a mental warmup.
@@comingverysoon where i train the pulldown machine is weird so i only train diffrent angels and grips, and add in either single hand pulldown and focus them on the teres .
@@Novafani find them great for lat work, tho it took a while to get the right position using DB version, where previously triceps felt more worked. I prefer the cable but rotate both. Not many places have a machine for them.
What I do for lats: 1. Extension-dominant pulls: close grip pull-ups/pull-downs and close grip incline cable rows (starting from ~135 deg shoulder flexion). 2. Adduction-dominant pulls: wide grip pull-ups/pull-downs and single arm lateral cable pull-ins. 3. Straight arm shoulder extension: cable pullovers and DB pullovers 4. Straight arm shoulder adduction: kneeling cable adduction (can be done unilaterally with high pulley or bilaterally with a high cable crossover machine). This is equivalent movement to “iron cross” in calisthenics/gymnastics. Then for upper back I do: 1. transverse abduction dominant pulls: wide grip rows and facepulls 2. straight arm transverse abduction: cable reverse flys and sidelying dumbbell reverse flys (Powell raise) 4. scapular isolation movements: shrugs, scapular rows (retraction), scapular pullups (depression), Y raises (upward rotation) 5. rotator cuff isolation exercises: external rotation (various joint angles and resistance curves)
This channel is now my favorite gym related channel. I love how you always say how nothing is absolute and the viewers should think for themselves considering the evidence presented in the researches provided.
Don't overthink lats. Warm up 4x10 pull ups. Vary between neutral, wide, chin up, and regular grip. Change between explosive pull ups, reps to failure, strict form with negatives going down on different sessions. Add weight if needed. Use all the back machines your gym provides. Cable row, cable pull down, machine pull down, machine rows. Your back will grow. Never touched a t-bar row because Planet Fitness doesn't have it. Don't keep my diet in check. I just spam pull ups mainly. Able to do 2-3 decent muscle ups with decent form, no kipping but with some momentum, 5-10 second front lever, type write pullups, and other variations. Feel free to ask!
One advantage of free weight pullovers over cable pullovers is the stability they offer. When doing cable pullovers, I find it challenging to maintain a consistent form. Despite my best efforts, there are many variables, such as distance from the cable and the degree of bending, that can easily deviate. This makes it harder to focus solely on targeting the lats.
search for the comment of hiraya. 5 words, a big boat and a lantern. that is all i will give as hint. you will have to figure the rest out yourself. good luck, adventurer
I think the weighted pull ups is the ultimate king for natural bodybuilding, because at some point not very long into your journey you will max the lat pulldown machine for sets. And it isn't fun doing 5sec eccentric either.
For the studies mentioned in. 9:30 the range of motion they’re talking about is the stretched part not contracted part like you can do the bottom half part of pull ups
🎯 Key Takeaways for quick navigation: Lat Muscle *Regions: Different exercises target specific regions of the lats due to muscle leverage and activation.* Vertical Pulls *Impact: Grip width in vertical pulls affects shoulder extension and influences teres major, teres minor, and rear delt engagement.* Wider Grip *Variations: Wide grip variations in vertical pulls and rows bias the middle and lower lat regions.* Modality's Influence: *Exercise modality (barbell, dumbbell, machine, bodyweight) has minimal impact on lat hypertrophy.* Isolation Exercises: *Isolated lat exercises like pullovers may target different lat regions; cable variations might offer slightly higher activation.* Stretch & *Leverage: Exercises involving stretches may activate the lats even with limited leverage, impacting hypertrophy.* Programming Considerations: *A mix of shoulder extension-based and adduction exercises can effectively target various lat regionsfor hypertrophy.* App for *Progress: An app tracks and visualizes workout progress for a personalized training plan.* Effective Exercises: *Vertical and horizontal pulls effectively target different lat regions.* Isolated Lat *Training: Pullovers and high rows are effective isolation exercises for the lats.* Made with HARPA AI
I have to say, your page is a breath of fresh air. There is a recent wave of fitness content which presents itself as science based programming, but ironically is derived from the same dogmatic bro science they’re trying to distinguish themselves from. All your stuff is properly researched and sourced. And not only do you deliver the empirical, but your analysis provides that qualitative dimension that makes the research practical and actionable. Seriously thank you for providing great information to the bodybuilding community- it’s been long overdue between the bro scientists and the technobabblers stinking up the place.
The best I've found was discovered my a body builder in the 80s. Lay on your stomach on a flat bench with your head over the edge looking at the floor with the bar bell under the bench. Then you do like a bent over row without bending over. Your entire body is supported taking your lower back and hernia region out of the equation. You pull the bar up to the bottom of the bench. The guy whom discovered it got a cramp in his lats after trying it the first time and knew he hit gold.
No, not T-bar rows, you bend at the waist for those. For these you lie flat/prone on a bench. The barbell is perpendicular (90 degrees) to the bench. You then pull it up towards your stomach, contract, and then control the eccentric. If you go to a bodybuilding/hard-core gym they may have a raised bench and bar for this exact movement.
I have found in the 30 years of this that some moves like the pullover is not very good for inexperienced lifters but are extremely good for the more advanced. I fell it the better mind to muscle connection of the experienced lifter.
thats it, you're channel is officially the GOAT of fitness content. i'm physiotherapist and trainer, and your channel help me so much, thank you brother, from brazil!
Good video, as someone with a separated shoulder it's nice to know what other movements work the same muscles. Sometimes vertical pulls are really difficult just due to the angle so I have to do horizontal pulls.
If you want to grow your lower lats (most have underdeveloped lower lats) do unilateral plate loaded underhand vertical pull downs. You can also do unilateral vertical high rows using cable free motion or plate loaded nautilus machines.
Could also be the pecs are tight. Both pecs and lates attached to shoulder. I hv tried this hands with feet elevated on a box to give a slight lean back. definitely hits different. 👍🏽
6:47 just a thought, the chest could activate isometrically to stabalize the shoulders during heavy wide grip pulls while the lats do the majority of movement.
For some reason when I do under hand pull downs I can go heavier which makes sense that more bicep activation doesn't necessarily mean less lat activation Also , you can go through a longer range of motion with under hand and you can get a better stretch
The cable variant pullover hits really good. Dumbell pullovers are a bit hard to overload for me, the position on the bench is also awkward. Just my experience and levers.
I think Bruce Lee had incredible lats. Especially the lower lats. One of his friends said they vividly remember seeing him do a set of 50 one arm pull ups! I'm thinking that might target the lower lats even more that 2 handed wide grip pull ups. Just guessing, no data behind it. He also did weighted punches which I wonder if they had an effect on lower lats too since they hit the Serratus Anterior so much and they are so close. Anyone else have any ideas/thoughts on this?
Thank you so much for the time you put in these videos! 🙏 Right now, it’s a deload for me, but I’ll be sure to take this vid with me on my (vertical) pull day! 🙌💪
I also have felt chest soreness after a big pullup session. I dont train chest. Next pullup session my chest soreness weakened my ability to do pullups
Man you've been killing it with your videos 🔥 Will you make a video on how you do research, and actually make sense of it, correct interpretation, making note of limitations etc.? Do you have a background in this btw, since you seem very competent in understanding how to read research?
Bent over rows are a great compound movement for strength balance. A seated or supported row can lead to strength imbalance, much like doing leg presses. When the lower back, traps and lats all work in concert you are less likely to have one group of muscles write a check the others can not cash.
@@Vic3nte69 actually the back is stronger when in that position, when you are standing with the weight in front of you, like a barbell curl, you get some weird combination of shearing and compressive forces. Don't "cat back" keep your lumbar spine hollowed out naturally and that will help to reduce injury. That said, I HAVE BROKEN A RIB DOING T-BAR ROWS.
A good way to find out what muscles you use for certain exercises is to get your 20-25rm and do about 50 reps with a dropset. You'll feel which muscle is working.
I've been following you for a long time now, and seeing how much your videos have improved makes me proud. Congratulations man, you content is always awesome
New to the channel , really like the fact that there is no bs , and all information backed by science as much as possible, also bonus ,I really like your accent :) , I normally dont subscribe to any fitness channel, but subscribe to you. Many thanks!
Bent over rows target traps more depending on how far your elbows are from your ribs, and if the bar travels to your waist or belly button than if it travels to the tip of the sternum or the center of the chest. That’s what causes the trap over activation
Wow what a top channel. Might be because I'm high but I had a full out of body experience with the info overload. Tomorrow I'm training with no skin to show others what I learned!
When you understand biomechanics with the Lats origin & insertion & muscle fiber direction you will see that the single arm cable Lat pull-in (not pull-down) provides the optimal full range anatomical motion. Start with the resistance 30 degrees forward from your side & 45 degrees up for the stretch position & pull your elbow down (minimize bicep engagement) to your hip for a full contraction. No other exercise works the Lats as efficiently, effectively or safely.
9:53 - very good information, fits to "why gymnasts have so huge bizeps (triceps too)" because most of their training is with lengthen muscle (biceps) AND with stress (challenging) because you hang around with straight arms holding your bodyweight for example
In my experience I have only been able to get results on my lats with free weight pullovers I did them a couple days ago and my back still a little sore. I've only recently started doing them and I can already see them growing. Before I was doing all these chin ups and pull ups with different grip variations and I never really felt my lats activate or grow the only activation I felt I was getting was shoulder impingement.I won't eliminate pull ups and chin ups from my workout but I will do them less often because on me it feels like they do more harm than good. I think because everybody is built different some excercises will be less or more effective on some peoole than others so it's best to experiment and find out for yourself which workouts work best for you
Yo great video, especially the part about the stretched position also likely having to be the hardest part of the rom, for actually being superior for muscle growth, I did not know that!
Thank you dude, I appreciate your support! I agree, it's super interesting to see that preliminary data indicate stretched position may need to coincide with being challenging. Would love to see future studies dive into this more :)
This "new" information should be a good lesson for people, in terms of "experience" vs. "science". Inability to create regional hypertrophy was strongly denied by many many "science" peeps. Regional hypertrophy was "bro-science". "Science" shows results based on what is tested....*within the ability to test*. It doesn't show "truth", and it doesn't change reality. It provides evidence, with a repeatable, formalized process. There is a huge difference between "not true" and "not evidenced". I am hardly anti-science. But when science is telling you "everyone else is wrong" where REAL experience (not just belief) is the basis for what people believe, I wouldn't discount experience. I was guilty of this when younger, and got humbled.
Fantastic video! It wouldve been great if youd been able to include something about the difference between a "hollow body" pull vs a not hollow body. From my experience, ive noticed a huge difference in where my lats get sore based on how i let my core sit with pullups and pulldowns. With the loose, arched back, i feel it much more in my upper lat, and with a rigid stiff back, more in my lower lats. Bc of this difference, i think people can definitely experience differences in lat hypertrophy doing pullups vs pullups bc they may not be doing them with comparable form. Also in my experience, i would recommend the cable pullover WAY before anyone doing it with a dumbbell. Although there is a difference in where the most tension is between the two, there is still good solid tension throught the entire cable pullover, but the top half of the dumbbell literally feels like nothing whatsoever. At the bottom of the db pullover you can feel the lats disengage bc they just dont have anything to do, so theres really only about 20 degrees (completely guessing at the number) of good tension in the movement. For lat isolation, i would definitely recommend the wide grip pulldown with a stiff back. Ive yet to personally find anything that hits them nearly as well, but theres tons of great options for that middle/upper lat
Those studies about the partial ROM creating better muscle growth than full ROM blew my mind 😟 I always knew getting a good stretch on the muscles is almost necessary for Optimal muscle growth I also thought a full ROM was always best , but i guess not !
I find that with the barbell rows the best way to perform them for optimal lat activation is to use a suppinated grip and to bend over 75-80 degrees and to pull the barbell towords your stomach. Pronated grip can activate them too but not as much.
